Prehabilitation: How To Build Strength and Stay Ahead of MS Challenges

What is Prehabilitation?

Prehabilitation, often called “prehab,” is more than just a buzzword; it’s a proactive way to prepare ourselves—both body and mind—for the challenges that can come with relapses, surgeries, or significant life changes. Think of it as a personalized game plan designed to enhance our resilience and overall well-being before we encounter unforeseen hurdles like injuries or relapses.

For those of us living with multiple sclerosis, prehabilitation offers strategies that are specifically tailored to meet our unique physical and cognitive challenges. This approach not only empowers us to take charge of our health but also helps us manage symptoms more effectively, allowing us to improve our quality of life. By actively engaging in prehabilitation, we can feel more equipped to navigate our daily lives, build strength, and foster a sense of control over our health journey.

What’s the Difference Between Prehabilitation and Preventative Rehabilitation?

Prehabilitation focuses on preparing our bodies for potential challenges, while preventative rehabilitation aims to stop physical decline before it begins. Although preventative rehabilitation may seem more appealing, certain physical changes can be unavoidable, particularly with progressive neurological conditions like multiple sclerosis. Therefore, both prehabilitation and preventative rehabilitation are essential tools for those living with multiple sclerosis.

How to Get Started with Prehabilitation

To embark on your prehabilitation journey, follow these essential steps:

1. Consult a Healthcare Professional: Speak with your doctor or a physical therapist who specializes in multiple sclerosis. They can assess your condition to ensure it’s safe for you to start an exercise program and help create a personalized prehabilitation plan tailored to your specific needs.
2. Set Clear Goals: Identify the key areas that matter most to you, such as remaining in your home or maintaining the ability to engage in activities like visiting the beach.
3. Stay Consistent: Commit to regularly participating in your prehabilitation exercises. Start small and find motivation by connecting your activities to your goals. Consider incorporating music, inviting friends, or joining classes to make the process enjoyable.
4. Monitor Your Progress: Keep track of your improvements and be open to adjusting your plan as needed to ensure continuous growth and adaptation.

Prehabilitation Basics

Evidence-based research has shown that engaging in prehabilitation can lead to significant improvements in physical functioning, fatigue management, and quality of life for those with MS. An ideal exercise regimen incorporates a variety of activity types to promote overall health and wellness, including strength training, aerobic exercise, balance training, flexibility exercises, and adequate rest.

Important Tips

• Warm-Up: Always start with at least a five minute warm-up to prepare your muscles.
• Rest: Take breaks as needed and listen to your body.
• Consult a Professional: Work with a physical therapist or exercise specialist to ensure proper form and safety.
• Monitor Exercise Intensity: Choose a weight that allows you to perform 8 to 12 repetitions with good form. You should feel fatigued by the last couple of reps, but you should still be able to complete the set without compromising your technique.
  • If you can easily complete more than 12 repetitions, consider increasing the weight slightly.
  • Conversely, if you struggle to reach 8 repetitions, reduce the weight.
• Pay attention to your body’s signals: If your muscles feel excessively fatigued, or if you experience pain (beyond normal muscle soreness), it may indicate that you’re lifting too heavy or not allowing adequate recovery. Aim for a balance where you feel challenged, yet capable of completing your sets safely and effectively.

In conclusion, prehabilitation is a crucial proactive strategy for those living with multiple sclerosis, offering personalized approaches that truly empower us to confront our unique challenges. By incorporating a variety of exercise types—like strength training, aerobic activities, balance exercises, and flexibility routines—we create a well-rounded regimen that fosters resilience and enhances our well-being.

As you begin your own prehabilitation journey, remember that consistency is key. Engaging regularly, tracking your progress, and seeking guidance from healthcare professionals will help you make the most of this approach. Ultimately, prehabilitation equips us with the tools and confidence we need to take charge of our health, allowing us to navigate our daily lives with greater ease and independence. Embrace this opportunity to invest in yourself and your future!

Optional Inclusion of Specific Strength Training Program:

Here are five research-backed strengthening exercises specifically beneficial for individuals with multiple sclerosis, along with modifications to accommodate varying levels of ability:

Seated Leg Raises

    How to Perform:

• Sit in a sturdy chair with your back straight.
• Extend one leg straight out in front of you, hold for a few seconds, then lower it back down.

    Modifications:

• For Less Difficulty: Perform the exercise with your heel sliding along the ground instead of fully extending the leg.
• For More Difficulty: Add ankle weights for increased resistance.

Wall Push-Ups

    How to Perform:

• Stand facing a wall, about an arm’s length away.
• Place your hands on the wall at shoulder height and shoulder-width apart.
• Lower your body toward the wall by bending your elbows, then push back to the starting position.

    Modifications:

• For Less Difficulty: Stand closer to the wall to reduce the angle of your push-up.
• For More Difficulty: Move further away from the wall or perform push-ups from a sturdy countertop.

Chair Squats

   How to Perform:

• Stand in front of a chair with your feet shoulder-width apart.
• Lower your body as if you’re going to sit down, hovering just above the seat, then rise back up.

    Modifications:

• For Less Difficulty: Use a higher chair or hold onto the back of the chair for support.
• For More Difficulty: Perform the exercise without the chair, lowering to a squat position and rising back up.

Dumbbell Rows

    How to Perform:

• Starting Position: Stand with feet shoulder-width apart, holding a dumbbell in one hand.
• Bend Forward: Hinge at the hips, keeping your back straight and core engaged.
• Row the Dumbbell: Pull the dumbbell toward your waist, squeezing your shoulder blades together, then lower it back down.

    Modifications:

• For Less Difficulty: Perform while seated or use less weight.
• For More Difficulty: Use a heavier weight or hold at the top for a few seconds.

Calf Raises

   How to Perform:

• Stand with your feet hip-width apart, holding onto a chair or wall for support.
• Raise your heels off the ground, balancing on your toes, then lower back down.

    Modifications:

• For Less Difficulty: Perform the exercise seated with your feet flat on the floor and raise your toes while keeping your heels down.
• For More Difficulty: Perform the exercise on a step, allowing your heels to drop below the level of the step before raising.