How to Stand Up From The Floor with Multiple Sclerosis

In this episode of The MSing Link podcast, we focus on understanding how to regain your footing if you find yourself on the floor, whether due to an unexpected fall or simply sitting on the ground. Regardless of the circumstances leading to this situation, it is essential to comprehend the process of standing back up.

1. First Thing To Do - Rest & Reset

One of the initial considerations when finding oneself on the floor is to remain calm and collected. This is especially crucial following a fall, whether it was controlled or not. The body can be in a state of shock, and hastily attempting to stand can pose additional challenges. Resting and allowing the body to recover is vital. I encourage practicing deep belly breathing, inhaling through the nose to expand the belly and exhaling as the belly contracts.

2. Explaining the Lunge Technique

Once the person is in a more composed state, the focus shifts to the method of getting back on their feet. The lunge technique is introduced as a favored approach. This technique may be challenging, particularly for those who have never attempted it before. It's perfectly acceptable to break down the process into individual exercises, which can help build the necessary strength. Moreover, individuals with specific physical limitations are advised to consider alternative techniques that may better suit their needs.

3. Step by Step Instructions for the Lunge Technique

Rolling onto one's side, preferably the stronger side, to prepare for the subsequent steps.
Transitioning into an all-fours position with hands and knees on the ground, utilizing nearby furniture for support if available.
Shifting into a tall kneeling position, where knees are on the ground, while hips are extended upright.
Advancing one leg forward, ideally starting with the stronger leg, creating a position resembling an "S."
Curling the toes of the back leg under, preparing for the final push.
Pushing up, with the option to rely on the strong leg for support, ultimately achieving a standing position with one leg forward.
Adjusting the stance by either moving the back leg forward or the front leg backward to eliminate the wide stance.

4. Recap of the Steps and Exercises

All the steps can be broken down into individual exercises designed to enhance strength and facilitate the process. For example, rolling onto one's side from a seated position is an effective exercise to strengthen core, hip, and arm muscles. Additionally, practicing marching exercises can be instrumental in mastering the step of bringing one leg forward.

5. Functional Exercise

Improving the ability to stand up from the floor involves breaking down each step into strengthening exercises. Try practicing functional exercise, where challenging daily activities are transformed into manageable movements.I encourage you to explore alternative approaches if you find the lunge technique too difficult initially.

If standing up from the floor proves challenging, there is hope. Various techniques and exercises are available to help regain mobility and strength. I want to remind you that perseverance is important, and with time and practice, you will become better equipped to handle such situations.

Listen to the full podcast episode here: 

https://www.doctorgretchenhawley.com/podcasts/the-msing-link/episodes/2148218005

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