The “Rare but Serious” Side Effect That Could Have Killed my Sister

Tips and Tricks for Improving Multiple Sclerosis

[Author’s Note: This story first appeared on Multiple Sclerosis News Today.]

It started out with mosquito bites, three of them, high up on my sister’s thigh. At the time, we didn’t think much about it. It was a weird spot but in New Hampshire, late-season mosquitoes are persistent little beggars. Margaret just scratched and bought a tube of AfterBite at the pharmacy, where she’d gone to pick up antacids. The next day, it was cream for a yeast infection. A day or two after, she had a sore throat, then a rash, then a fever spiking so fast that in the amount of time it took to shake down the thermometer from one reading to the next, her temperature rose half a degree.

Picture of a woman's pair back showing the skin covered with nickel -sized brown spots that run together in many places. In other spots, the skin is raw and oozingBy then, we knew the red spots weren’t mosquito bites, they were hives. It would be another three days before we had an official diagnosis that tied together all of her symptoms: Stevens-Johnson Syndrome (SJS), a skin and mucous-membrane disorder with a mortality rate of 25%.

Think of that line from the drug commercials that usually follows the rapid-fire listing of side effects: Call your doctor immediately if [insert phrase here], as this may be a sign of a rare but serious side effect. For drugs as varied as carbamazepine, Naprosyn, and even ibuprofen and acetaminophen, the FDA doesn’t mince words: that reaction is characterized as not just serious but sometimes fatal. And its name is SJS.

Stevens-Johnson syndrome is not a drug allergy. It is a chemical reaction that takes place in the cells of your skin and mucous membranes such as your mouth, ears, nose, eyes, lungs, G.I. tract, and genitals. Basically, exposure to some agent causes the immune system to go haywire and began releasing signaling chemicals that trigger cell death. A red or purple rash springs up that forms blisters that burst and then peel. This is the danger with SJS—as the spots grow together, large swaths of skin can be stripped away, leaving the sufferer vulnerable to infection. SJS requires immediate hospitalization, frequently in the ICU or burn unit.

Treating SJS

In the case of my sister Margaret, who was visiting me, the expertise at my small-town hospital was just good enough to give her diagnosis. Fortunately, we live an hour away from Boston. We were able to get her transferred to Brigham & Women’s Hospital, a facility listed on the US News & World Report Honor Roll of top US hospitals.

No sooner had she been admitted then, like somebody in an Edward Jones commercial, she had people—a dermatology team, an ophthalmology team, a gynecology team, and a general medicine team. They put tissue grafts in her eyes to protect her vision—the eyelids are lined by mucous membranes and affected by SJS, as well. They can form blisters and during the healing process grow onto the cornea, leading to vision damage or even blindness. In Margaret’s case, the grafts prevented this issue.

According to the doctors, she had a mild case. Mild. A month in the hospital, agonizing pain, unable to see because of the tissue grafts in her eyes. Mild.

For Margaret, the culprit appeared to be carbamazepine, a drug her neurologist had recently prescribed to her for pain caused by her trigeminal neuralgia. For years, she has practiced self hypnosis for pain control, resorting to the drugs only in her most agonizing moments. Now, that has been taken from her. She can’t ever take any drug from that family again.

Know the symptoms

SJS is a very rare disorder¾you’re more likely to be struck by lightning than contract SJS. For carbamazepine users, however, SJS is far more common—FDA labeling estimates that as many as six of every 10,000 new users will experience SJS. And carbamazepine is the go-to drug for treating trigeminal neuralgia.

None of this is to suggest that you quit or avoid taking carbamazepine. Just educate yourself. Speed of response has an enormous effect on prognosis. Talk to your doctor and make sure you know the symptoms. Be aware that the disorder can occur at any time, whether on your first dose of a new medication or your 301st. And most of all, educate those around you so that if anybody begins to contract SJS, they get to the hospital as quickly as possible.

Over a year has passed since Margaret’s illness. While not entirely recovered, she is past the worst of it and it appears that she won’t have significant lasting effects. One thing is certain, though¾we won’t ever look at a simple mosquito bite in the same way again.

Disclaimer

Hack My MS provides news and information only. It is an account of my own experiences and some techniques that have worked for me. It should not be construed as medical advice, nor is there any guarantee that any of these techniques will work for you. Always check with a medical professional before starting any exercise program, treatment, or medication. Do not discontinue any exercise program/medication/treatment or delay seeing a doctor as a result of anything you read on this site.

Find your MS Hierarchy of Needs

Tips and Tricks for Improving Multiple Sclerosis

Get better –Find your MS Hierarchy of Needs

Improving function starts with identifying lifestyle factors that affect your symptoms.

[AUTHOR’S NOTE: This article first appeared in a slightly different form on shift.ms.]

Want to improve your function? Start by figuring out MS hierarchy of needs. No, not binge watching Killing Eve with a bowl of Doritos kale chips in your lap kind of needs (although, let’s face it, that does make life worth living). I’m talking about figuring out factors within your control that affect your symptoms at any given point of time.

I’ve had primary progressive MS (PPMS) for 20 years. In PPMS land, there are no relapses, hurrah. That said, nothing is ever spontaneously better, either. The only way things improve for me is when I do something to make it happen. In that sense, I’m a time traveler. When I go to bed at night, I can look back over the day and know what kind of a time jump I’ll have the next morning. If I’ve slacked off or cheated, I’ll jump forward in time to my worst future. If I’ve taken care of my MS hierarchy of needs, I go back in time to when I had greater function.

Sleep: As much as PPMS sucks, I do have the great good fortune of not having classic MS fatigue. At least not most of the time. After nights when spasticity or pain keep me awake, that changes. Suddenly, I function with all the friskiness of your average three toed sloth. Performing any least activity requires about 10 minutes of staring blankly into space first. Muscles don’t engage, except to spasm into what we call a full Mary Lou in our house (as in the gymnast Mary Lou Retton, in honor of her awesome layout). It’s a nasty hang, folks.

Three-to sloth lighting on ground does excellent imitation of Kristin on days after she hasn't had enough sleep.

Kristin, pondering reaching out for a glass of water.

Give me seven to nine hours of sleep, and the situation totally changes. Suddenly, I am Sister Poppinella, springing up, sitting with perfect posture, making transfers look easy.

It’s not just my imagination. Research supports the benefits of sleep. Your brain cells metabolize glucose to fuel brain activity. Sleep is when it clears out the metabolic byproducts (the neurological equivalent of taking out the garbage) and gets ready for the new day. So, aim to get at least eight hours. You’ll be happy you did.

Now, of course that’s easier said than done. In my case, pain and spasticity often sabotage my ability to sleep, whether I’m in bed or not. I’ll talk in detail about how I deal with it in a future post, but for now, read on.

Standing: We evolved from hunter gatherers roaming the plains of Africa. Our bodies are designed for activities like walking, running, and lifting and carrying things. Unfortunately, these days, I spend quite a bit of my time with my butt parked in a wheelchair. That’s good for binge watching (and eating Doritos kale chips) but not so much for that hunter-gatherer adapted body.

If I’m in the chair too much, my haunches burn, my skin hurts, and I will set myself up for a lovely little smorgasbord of pain for good hour and a half after I get into bed – my legs and feet are on fire like the worst sunburn ever while simultaneously feeling like they’re packed in ice. Forget about pinpricks, I get hard jabbing pain like somebody’s going at me with the dull end of a needle. Meanwhile, my feet throb like a team of Capuchin monkeys is hammering them with tiny rubber mallets. Last but not least, my behind feels like it’s being strafed with a blowtorch (or at least how I imagine it would feel to be strafed by a blowtorch, not having, you know, ever actually been through it). The blowtorch flashes at intervals of between 15 and 45 seconds, depending on how much I’ve stood up that day.

Depending on how much I’ve stood up.

See, the thing is, I’ve learned through trial and error that I largely have control over this pain. If I get my tuchus up out of the chair at intervals throughout the day, going to bed won’t be a horror show. If I sit all day, I’m going to pay the price.

Ampyra (dalfampridine): This is a miracle drug. It’s a potassium channel blocker which basically means that it helps your nerve impulses go faster and farther. This is a really good thing, considering that demyelination from MS pretty much does the exact opposite.

Ampyra not only helps with foot drop and hip flexion, it improves my hand function, my arm function, and my ability to sit up straight. I have greater strength for transfers and when I’m standing up, I’m more stable. Studies suggest that it can help with fatigue and even cognition. If you are not already on it, talk with your neurologist about giving it a try. It is the real deal, folks.

Neuromuscular electrostimulation (NMES): Bless Terry Wahls. Her Ted talk on MS introduced me to NMES. I got one of those boxes and I have never looked back. Most days I spent several hours working various muscle groups. In particular, if I work my glutes and my quads, I will have a significantly easier time standing up the next day and be more stable once I get there. If I work my calves, I’ll have an easier time getting my toe off the ground and my ankles will be less swollen from the flexing. If I skip working a muscle more than three days, I’ll start going backward.

Avoiding red wine: I love red wine but it does not love me. When I have a glass (or two or… hey, I did say love), chances are very good that I’ll wake up in the middle of the night with dancing legs, and not the Ginger Rogers kind. It’s a guarantee that the next day that I’ll be incredibly spastic, like doing a full Mary Lou given the least provocation spastic. My muscles will be weak and poorly responsive. The effect takes about three days to wear off.

Avoiding sugar: Sugar I’ve discovered has the same effect on me as red wine. Fortunately, I’ve also discovered that the less I have it, the less I want it. My substitutes are grapes, fresh pineapple, cherries, and clementines. I also have a smoothie nearly every night with a ripe banana – it’s packed with nutrition but also gives me a little something sweet.

Supplements: I take a variety of supplements. Some of them are absolutely essential to my function: Co-Q10 (improve peripheral function), alpha lipoic acid (better muscle strength and recruitment), creatinine/taurine/iodine/B12 (muscle strength and recruitment). I take a number of other supplements such as turmeric that help but I never miss the ones listed above.

20 minutes of sun: There’s a lot of research that tells us vitamin D plays a key role in MS, not just in terms of risk factors but overall body function and disease progression. I’ve discovered that getting 20 minutes of sun exposure is enough to make me feel as good as I do on day two of steroids (without the assorted nastiness). If I don’t do any of the above but do get sunlight, I’m still significantly better – like go back in time better.

So hey, I just gave you the perfect justification for a winter getaway if you live somewhere north. It’s not an indulgence, it’s a legit medical treatment. You’re welcome.

Find your bliss

So there you have it, the factors that I absolutely need to pay attention to on a daily basis. The key thing here is that it gives me some control over how functional I am on any given day. This holds for progressive forms of the disease. Obviously, I can’t speak to our RMS or purely sensory symptoms but there, too, I imagine the model holds. Absent exacerbations, I’m guessing you will find factors under your control that will move the needle for you on any given day.

I guess my message is don’t just let the disease take you down. Pay attention to what makes a good days and what makes the bad days. Find your own MS hierarchy of needs and start living up to it.

Oh, and Killing Eve is awesome. (As are Doritos kale chips).

Disclaimer

Hack My MS provides news and information only. It is an account of my own experiences and some techniques that have worked for me. It should not be construed as medical advice, nor is there any guarantee that any of these techniques will work for you. Always check with a medical professional before starting any exercise program, treatment, or medication. Do not discontinue any exercise program/medication/treatment or delay seeing a doctor as a result of anything you read on this site.

Resources

Tips and Tricks for Improving Multiple Sclerosis

Resources & FAQs

Frequently Asked Questions (FAQs)

What is multiple sclerosis (MS)?

Multiple sclerosis is a disease of the central nervous system in which the body’s immune system attacks the myelin insulation that coats the nerve cells. Myelin helps speed nerve signals and also prevents interference between adjacent nerves. When the myelin is disrupted, the nerves no longer communicate effectively with the rest of the body. MS can affect the optic nerve and nerves in the brain and spinal cord. The locations of areas of myelin damage, known as lesions, control the nature of the symptoms the patient experiences. As a result, the disease affects everyone differently. Common symptoms include mobility issues, bowel and bladder problems, numbness and other sensory disturbances, fatigue, etc.

What are the four types of multiple sclerosis (MS)?

Relapsing Remitting Multiple Sclerosis (RRMS)

RRMS is characterized by the sudden onset of new symptoms or significant worsening of existing symptoms (exacerbations or flares), followed by periods of remission. Patients may not recover all function during a remission, which is why there is a movement afoot to reclassify RRMS as simply relapsing MS (RMS). The good news is that the FDA has approved a wide variety of medications to treat RRMS. Many patients go decades with minimum disability or effect on quality of life. Approximately 85% of MS patients have this type.

Secondary progressive multiple sclerosis (SPMS)

A portion of RRMS patients will transition to a progressive form known as secondary progressive MS (SPMS). In SPMS, the disease course is no longer characterized by relapses and remissions. Instead, it follows a steady progression. There is currently no way to predict who will make the transition or when, although the variety of effective drugs to treat our RMS has reduced the number of patients transitioning to as PMS and extended the average time to transition. Indeed, a recent study showed that decades can pass before a patient transitions from RRMS to SPMS.

Primary-Progressive Multiple Sclerosis (PPMS)

PPMS is marked by a steady progression of the disease from the time the symptoms first appear. Progression can be fast or slow. In some cases, patients go through phases of acute exacerbation. To date, only one disease modifying treatment, Ocrevus (ocrelizumab), has been approved for PPMS. Approximately 15% of MS patients have this form of the disease.

Clinically isolated syndrome (CIS)

In CIS, the patient has a single episode of symptoms lasting at least 24 hours but does not present sufficient evidence to be officially diagnosed with MS. CIS can involve a single symptom or multiple symptoms. If the episode is not accompanied by lesions characteristic of MS, there is a roughly 20% chance that CIS will eventually progress to full-blown MS. If the attack is accompanied by MS lesions, the chance of progressing to full-blown MS rises to about 60%.

What is neuromuscular electrostimulation (NMES)?

Neuromuscular electrostimulation (NMES) is a neurological rehab treatment that can help patients regain function by rewiring their nervous systems. NMES uses electrical current to stimulate muscle movement. When the patient attempts the movement at the same time the current flows to give them full range of motion, it helps retrain the nervous system. NMES has been used successfully to treat stroke patients and people with MS. Read more about how NMES works…

What is neuroplasticity?

Neuroplasticity refers to the ability of the central nervous system (CNS) to form new connections for nerve signaling. Neuroplasticity enables the CNS to form new pathways in response to activities, allowing the CNS to route around areas of damage. Read more about how neuroplasticity can help restore function in MS patients.

What is functional electrostimulation?

Functional electrostimulation (FES) uses electrical current to activate the muscles required for certain functional activities, such as helping your toe clear the ground as you take a stride. FES is an assistive technology, not a rehab technology. It can help reduce the effect of foot drop while you’re walking but it can’t actually help improve your ability to get your toes off the ground.

NMES versus FES

FES uses electrostimulation to help you perform a single task, such as raising your toes when you take a stride. NMES uses electrostimulation to help retrain your brain to better command your muscles to flex your ankle, so that you can walk better later that day, the next day, and the next. You’ve heard the proverb, buy an awesome person with them as a fish and they eat for a day, teach an awesome person with MS to fish and they eat for life? Well, FES will buy you a fish. NMES will teach you to fish (and improve your foot drop so you can walk down the dock, your balance, so you don’t fall over when you step in the boat, your grip strength so that you don’t drop the fishing pole, and your arm extension so that you can cast a hook. Or you could just skip the fishing and have cocktails at the boathouse, instead.)

How does NMES help multiple sclerosis (MS)?

Mobility impairment in multiple sclerosis (MS) is caused by demyelination of the nerves. If the myelin is disturbed on the motor nerves that help you raise your toes off the ground, you will have foot drop. Now, neuroplasticity can help your nervous system find a new way to get the signals to your calf muscles to raise your toes, but only if you can train the nerves by repeatedly raising your toes. The problem is that the thing you need to do (repeatedly raising your toes) to get better at the thing you can’t do (raising your toes) is (wait for it) the thing you cant do (repeatedly raising your toes). That’s where NMES comes into play. NMES uses electrical current to stimulate the nerves that cause muscle contraction. NMES helps you move through full range of motion with enough repetitions to help your central nervous system establish new neural pathways. Read more about how NMES works for MS.

Does NMES really work for MS?

Yes, absolutely! Rehab centers have used NMES for stroke rehabilitation for years. More recently, clinical trials on the use of NMES to treat multiple sclerosis related disability have shown significant improvement in walking speed and ability to stand up and go. On a personal note, I’ve used NMES for nearly a decade to improve sit to stand, balance, foot drop, posture, and hand and arm function.

Its extraordinary to work a muscle and the next day feel a limb starting to come back to life. The muscle becomes more responsive and stronger, whatever youre trying to do becomes easier. It takes dedication and repetition but I promise you, the results are absolutely worth it.

Resources

The sites below provide detailed information and updates on the disease in the latest advances in diagnostics and treatment. Many also have support online communities where MS servers can connect and find support.

The National Multiple Sclerosis Society

The Multiple Sclerosis Association of America

The MSAA Treatment Guide

Multiple Sclerosis News Today

multiplesclerosis.net

Brigham Multiple Sclerosis Center

Useful References

These are some of the books I’ve read over the years to understand MS and NMES.

Cover ofNeuro Muscular Electrical Stimulation: A Practical Guide in silver with black letteringNeuro Muscular Electrical Stimulation: A Practical Guide, Lucinda L. Baker

A treasure trove of basic information on NMES, as well as lots of practical tips and pictures of electrode positions for working different muscles.

Cover of structural kinesiology book with woman doing impossible pose (and yes, before you ask, Kristin is totally capable of doing that 10 times before breakfast)Manual Of Structural Kinesiology, RT Floyd

A great reference book of all of the muscles in the body. It shows where they’re located, what functions they perform, and how to exercise them. It’s an invaluable resource for identifying which muscles to work to improve a specific task. And yes, you nosy ones, I can absolutely do this pose. Easy peasy. With both hands tied behind my back.

Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation, Donald A. Neumann

Another great reference for understanding the roles of the different muscles in helping the body move.

The Extremities: Muscles and Motor Points, John H. Warfel

Diagrams of all muscles in the body with their motor points – a great reference for determining where to place electrodes

Application of Muscle/Nerve Stimulation in Health and Disease, Gerta Vrbová

A second reference for NMES, not as useful as Neuro Muscular Electrical Stimulation: A Practical Guide, but still educational

Minding My Mitochondria, Terry L. Wahls

Her first book, and my favorite. It goes into significant detail on the science behind the dietary interventions and the supplements that she takes to manage her multiple sclerosis.

Disclaimer

Hack My MS provides news and information only. It is an account of my own experiences and some techniques that have worked for me. It should not be construed as medical advice, nor is there any guarantee that any of these techniques will work for you. Always check with a medical professional before starting any exercise program, treatment, or medication. Do not discontinue any exercise program/medication/treatment or delay seeing a doctor as a result of anything you read on this site.

Sit to stand

Tips and Tricks for Improving Multiple Sclerosis

Sit to Stand

Learn the phases and the muscles involved in this essential activity of daily living, as well as how to work those muscles with exercise and neuromuscular electrostimulation (NMES).

[AUTHORS NOTE: I mention a number of specific muscles in this article. I haven’t covered all of them on the site as yet, but they are in the queue. Be patient and check back or sign up for the newsletter to be notified when new articles get posted.]

Sit to stand is a key part of the activities of daily living. You need to stand up and be counted, stand up for your rights, stand up for others, and (let’s be real here) stand up to get the cookies out of the cupboard (ooh, who said that? Bad dog! Bad dog!) It may seem simple when you’re healthy but it’s actually a surprisingly complex motion that requires strength, timing, and momentum.

You learn the motion when you’re a kid and it becomes part of your muscle memory. And then MS hits and flips the bird to muscle memory. Suddenly, getting off the couch to do something essential like head to the, er, throne room becomes a massive challenge (not to mention getting off the danged throne to rejoin humanity when you’re done!)

Bodybuilders, the good ones, are obsessed with using proper form when they lift. Bad form invariably makes it easier to lift heavier weights because you’re using the wrong muscle – you’re cheating. Something similar happens when you get progressively disabled. When one muscle group gets weak because of demyelination, you unconsciously compensate by finding other ways to accomplish the motion. Gradually, you forget the techniques you learned as a kid. You learn a new muscle memory that’s ultimately ergonomically unsound. That makes the motion harder, slower, and less safe.

Let’s take the process the other way, starting with reviewing how sit-to-stand is supposed to work. By strengthening weak muscles and focusing on good form, you can unlearn those bad habits and reestablish muscle memory (thus flipping the bird back to MS).

Understanding the motion

We can divide the sit to stand movement into four phases: flexion Momentum (ending up in nose over toes), momentum transfer (culminating in liftoff), extension (culminating in standing up), and stabilization (see figure 1). Let’s take a closer look at each:

    • Phase 1: Flexion-Momentum: More than likely, when you decide to stand up, you’re probably leaning back in your chair with your feet out ahead of you. Even with somebody pulling on your arms to help you, it’s hella hard to get up from this position. Not to go all motivational speaker on you but if you want to rock sit-to-stand, you’ve got to position yourself for success – literally.

So, the first phase of sit-to-stand is to flex at the waist to move into the “nose over toes” position so that all of the effort you put into standing goes upward. Move your feet back so your toes are under your knees and lean forward so that your center of gravity (head and upper torso) is over your feet. Many chairs have a dump – the seat slants a little toward the back – so you may need to scoot forward so that you are closer to the edge of the chair.

For healthy people (and you, depending on how high functioning you are), this flexion phase takes place quickly enough to create some forward momentum. This leads naturally into the next step which is…

  • Phase 2: Momentum Transfer: In this phase, that forward momentum that you might’ve had gets transferred into upward momentum to start liftoff (no need to call Houston). You start this phase in the leaning forward position and ended by raising your thighs and buttocks up off the chair. Even if you are statically in position at the start of the phase, if you can straighten your torso about and then lean forward quickly when you attempt to stand, it will be easier.
  • Phase 3: Extension: In this step, you push your feet into the floor and extend your hip joints and knee joints. Basically, in real person language, this is the standing up part.
  • Phase 4: Stabilization: Standing up isn’t particularly helpful if the next minute, you’re back down on the floor (known to MSers as The Bad Place). So yeah, stabilization is kind of important. This step involves straightening your torso, raising your head, and getting your shoulders back.
Graphic shows the human form going through the four phases of sit-to-stand, from flexion momentum, to momentum transfer, to extension, to stabilization.

Muscle by muscle

Now, let’s take a look at the key muscles involved at each step (see figure above to identify muscles):

  • Leaning forward: Rectus abdominus (peach) and hip flexors (green) to pull your torso forward, and the erector spinae (blue) and trapezius keep your back straight and your butt back.
  • Liftoff: You probably assume the gluteus maximus (brick) plays a role in raising your behind off the chair, and you’d right, but other muscles come into play, including your hamstrings (magenta) and your quads (orange). Your hamstrings are knee flexors but they are also hip extensors, which is how they come into play for standing up. The liftoff step also uses your erector spinae to keep your hips back in order to maintain the nose over toes posture.
  • Extension: Your quads assist with your knee extension. Your glutes and your hamstrings assist with hip extension, and your erector spinae enable you to straighten up.
  • Stabilization: This is a whole body activity – glutes, quads, calf muscles, and core.

    Sit-to-stand – the fabulous four

    Here are my favorite exercises to improve sit to stand.

    • NMES of the gluteus medius and gluteus maximus
    • NMES of the rectus femoris (and the vastus medialis oblique (VMO) while you’re at it
    • NMES of the hamstrings
    • Step ups or stairs: hands down, the best exercise you can do to improve sit-to-stand motions.

    Troubleshooting sit-to-stand

    If your hips swing forward when you stand,  strengthen your

    • Erector spinae to hold your behind back
    • Hip flexors to keep your center of mass over your toes
    • Abdominals to keep your center of mass over your toes

    If you feel like you’re falling backward when you stand, strengthen your

    • Tibialis anterior (front of the calf) to help you move your body forward
    • Abdominals and hip flexors to keep your center of mass over your toes

    If you bend forward at the hips once you’re up and can’t fully extend your torso and stabilize, strengthen your

    • Gluteus maximus for the hip extension
    • Erector spinae for the back extension
    • Trapezius to help raise your head up
    • Abdominals to support your core

    If your knees cave in toward one another, strengthen your

    • Gluteus medius
    • Quads

    Always think about tomorrow

    Okay, there’s a lot going on in sit-to-stand and lots of things to work on. Don’t let it overwhelm you. Pick one thing and do what you can do. If that means one rep of an exercise or five minutes of NMES, then that’s what you do – and you work on doing a little more tomorrow.

    Tomorrow is always top of mind for me. What can I do today that is going to make me more functional tomorrow? That’s the thing to concentrate on. If sit-to-stand gets a little bit easier, then you’ll do it more. Every time you perform the motion, you’re challenging the muscles and they’re getting stronger and neural patterning is going on. Every time you perform the motion, you’re getting better and it will get easier. This is how you hack MS.

    In closing, just a reminder, I will be putting up modules on each of the muscles I mention above; it’s just not going to happen all at once. Please be patient and check back or sign up for notifications. There is also a wealth of info on the web for exercising different muscle groups. You won’t find much on NMES, but that is what this site is for. Happy trails, hackers!

    Disclaimer

    Hack My MS provides news and information only. It is an account of my own experiences and some techniques that have worked for me. It should not be construed as medical advice, nor is there any guarantee that any of these techniques will work for you. Always check with a medical professional before starting any exercise program, treatment, or medication. Do not discontinue any exercise program/medication/treatment or delay seeing a doctor as a result of anything you read on this site.

    The Basics of NMES

    Tips and Tricks for Improving Multiple Sclerosis

    The Basics of NMES

    Success using neuromuscular electrostimulation (NMES) to promote neuroplasticity begins with understanding how the technology interacts with your neurons and muscles.

    Demyelination of the motor nerves due to MS compromises the ability of the nerves to excite muscle contractions. The NMES box applies external current to replace the current normally generated by a nervous system that, you know, works. Having limbs move while you are actively trying to move them, known in progressive MS land as nirvana (the state of being, not the band) helps promote neuroplasticity, a.k.a. helping your brain rewire itself. So now the question is how does the magic happen?

    There are two ways we can use external electrical stimulation to cause muscular contraction:

    • Directly by running the current through the muscle
    • Indirectly by stimulating the nerve that excites the muscle

    With all due respect to Mr. Galvani and his frog leg, stimulating the muscle directly by running direct current through it is not the best way for our purposes. Instead, most therapeutic NMES treatments focus on stimulating the nerve because it requires significantly less current and is more comfortable.

    Electrical circuits only work when they run in loops – current starts in the battery, runs around the circuit and returns to the battery. With NMES, the current makes a little side detour through part of your body. Specifically, the current goes through your skin into your nerve, through the muscle, out of the muscle, back to the skin and up the wire back into the box. Yep, we’re basically ignoring all of those stickers on your blow dryer cord that say don’t drop it into your bathwater because you’ll run current through your body. In this case, running current through your body is the point.

    The cord that runs from the box to your body is actually made up of two wires, one with a black terminal and one with a red terminal. You’ll attach adhesive electrodes to each of these wires. Current flows from the box down the wire to the black electrode. It stimulates the motor nerve just above the neuromuscular junction. The axon terminals of the nerve send out neurotransmitters that excite the individual bundles of muscle fibers. The red electrode gets placed over the belly of the muscle to attract the current and presto! the muscle contracts. Current flows from the muscle back up through your skin to reach the red electrode and travels from there back to the e-stim box. This general circuit is what causes the muscle to contract to move the body part, which in turn helps retrain the brain.

    Now that we’ve talked about that, I’m going to confess that I just lied to you. The truth is that while the current in a battery-operated box could (and in some cases does) run in one direction (monophasic), in most home therapeutic boxes it actually flows first one direction, then the other, then back again, thousands of times per second (biphasic). So while monophasic current always flows from the black electrode to the red electrode, biphasic current flows from black to red, then red to black, then black to red, and so on. I’ll do a more technical explanation of this at some point but the Cliff’s-Notes version is that all that back-and-forth current flow is more comfortable for the user.

    But that isn’t exactly how it works either. (Okay, fine, yes, that means I lied again, if you’re going to get all judgie about it). NMES boxes can run in either symmetric biphasic mode (often called large-muscle mode) or asymmetric biphasic mode (often called small-muscle mode). In symmetric mode, the current flows in each direction an equal amount of time (symmetrically), again making it more comfortable at high currents. In asymmetric mode, the current mostly flows from black to red (asymmetrically), although it does flow from red to black for a small percentage of the time, making it less comfortable.

    Why do we care? Simple: although asymmetric biphasic mode does is a more effective job of exciting muscle fibers, it also creates a jabbing sensation at higher currents. The larger the muscle, the higher the amount of current you need to apply to excite the nerve and trigger a contraction. If you’re using symmetric (large muscle) mode, you can crank the box up to 50 or 60 mA without feeling anything except a muscle contraction. It’s not quite as targeted but trust me, it feels a lot better. For smaller muscles, where you need to be more precise, you can often get away with using 15 or 20 mA, so you can run in asymmetric (small muscle) mode and still be comfortable.

    Why am I telling you all of this? Because the current mode you’re using has a bearing on where you put your electrodes. Remember what we said above about the black electrode going over the insertion point of the nerve while the red electrode goes over the belly of the muscle? That still holds for small muscle stimulation operating in asymmetric mode. For large muscle stimulation operating in symmetric mode, it doesn’t matter what color electrode goes where. You just need to have one of the electrodes over the insertion point of the nerve and the other electrode over the belly. (Okay, are you seriously going to call me out on that one, too?) Large muscles include the glutes, the quads, the abs, and the back muscles. Small muscles include the calves, feet, hands, and arms.

    Okay, just to summarize:

    • Most commercial NMES boxes use biphasic current (current that reverses direction at very high frequencies)
    • Large-muscle mode (symmetric biphasic mode) spends an equal amount of time traveling each direction. That makes the stimulation more comfortable at the high current levels needed to activate muscles with high numbers of fibers like the glutes. Because the current flow is constantly reversing, it doesn’t matter where the red electrode is relative to the black electrode
    • Small-muscle mode (asymmetric biphasic mode) still travels both directions but mostly in one direction (black electrode to red electrode). As a result, it’s important to keep to the convention of putting the black electrode over the insertion point in the red electrode over the belly of the muscle. Because small muscles have fewer fibers, they can be excited at lower current levels.

    Current

    In general, the higher the current, the stronger the muscle contraction. That said, more is not necessarily more. You only need to increase the current to a high enough level that you get strong muscle contraction. There’s no particular benefit to going beyond that level and you can potentially hurt yourself.

    There are no hard and fast rules. In general, the larger the muscle, the greater the current level but that’s only general guidance. There is a relationship that helps clarify the dependencies. Want to know more? Okay, everybody stand back, we’re going to do SCIENCE!

    Ready?

    (ahem)

    I = V/R

    Ta-da! Yes, I know, exciting! Here, I’ll do it again, and in slow motion:

    I     =     V     /     R

    And now, with one hand behind my ba–

    Okay, I sense I’m losing your interest so let’s go back to the fixing your brain part. Basically, what the equation says is that for constant voltage V, the amount of current that will get through your skin and tissues to activate the nerve is a function of the amount of resistance R (or impedance, if you want to be strict about it) that the current faces before reaching its destination. If you look at the equation (science!), the bigger R is, the smaller I becomes. So even if you turn up the current on your box superhigh, if you’ve got lot of resistance, it won’t do a good job of stimulating your muscle.

    In this case, factors introducing resistance range from dry skin to dried out or old electrodes to greater amounts of subcutaneous fat between the electrode and the nerve. So, if you have a lot of resistance, it’s going to be harder for the electrical current to reach the nerve. You will need to turn up the zapper box much higher to get the same reaction. Fortunately, there are things you can do to improve matters:

    • Make sure that your skin is exfoliated. You want it just like it is when you come out of the shower, flake free and moist (do not use lotion, though, because the oils will make your electrodes lose their stickiness).
    • Make sure the electrodes are not dried out. Adhesive electrodes arrive at attached to plastic backing and encased in Ziploc bags. The directions on the packaging call for putting them on the backing and then sticking them back into the Ziploc after every use but seriously, who’s going to do that? Not yours truly, anyway. Instead, I dip my electrodes in a little dish of water every time I use them, and when I’m done with the session I do at least put them back on the plastic sleeve.
    • Replace electrodes when they get old and lose their ability to contact. I write the month and date on electrodes every time I use a new set. I find that I can get a couple of months of use daily use (often multiple times a day) out of electrodes as long as I take care of them.
    • Shave any hairy patches. Guys, that may mean that you have to do some manscaping. Tell people you’re training for the Tour de France.

    Electrode Positioning

    Electrodes should be at least ½ inch apart.

    • The closer together they are, the more shallowly the current travels through your muscles.
    • The farther apart the electrodes are, the more deeply the current penetrates.

    Keep this in mind when you’re targeting muscles. If you’re targeting muscle close to the surface, like the tibialis anterior (front of calf) or the sartorius (strappy little muscle that you use to cross your legs) you want to put the electrodes close together. If you are trying to activate a muscle like the gluteus medialis, which is buried underneath the gluteus maximus, you need more distance between the electrodes. Occasionally when I am applying electrodes to my back muscles, I’ve gotten them far enough apart that they activate my abs, as well.

    And now, I will leave you with a photo sequence showing the effect of daily sessions on my hand extensors. Left to its own devices, my right hand likes to clench into the Fist of Doom. Useful for beating villains but not for grabbing joysticks or light switches. Add a little NMES into the daily mix, though, and it gets much better:

    Disclaimer

    Hack My MS provides news and information only. It is an account of my own experiences and some techniques that have worked for me. It should not be construed as medical advice, nor is there any guarantee that any of these techniques will work for you. Always check with a medical professional before starting any exercise program, treatment, or medication. Do not discontinue any exercise program/medication/treatment or delay seeing a doctor as a result of anything you read on this site.