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100 Little Things That Make Me Happy

This month has been rough, no doubt about it. It seems to be the winter from hell, as far as germs are concerned. Since the semester started a month ago, I’ve had two separate stomach bugs, a strep and sinus infection combo, and now a cold. And it’s not just me–my family members and schoolmates with normal immune systems have been sick almost as much! So what are we to do? Well we could dwell on our misfortune. We could freak out about the Petri dish in which we must live our daily lives (and trust me I have). But a monk from Vietnam I’ve been reading recently might have a better idea; in Peace is Every Step Thich Nhat Hanh talks a lot about mindfulness. At a really basic level, I think of mindfulness as noticing the beauty and little blessings all around us every day. So this week I made a list of 100 of those little things that make me happy.

  1. Random 60 degree days in the middle of winter #Virginia
  2. Opening a new tube of toothpaste
  3. Waking up without a headache
  4. Being called “aunty randa” (by my niece- from anyone else that would be weird)
  5. The space heater in my room
  6. Chocolate
  7. Purring cuddles from my kitty
  8. Purple and orange sunsets
  9. Not having to be on antibiotics
  10. My flannel sheets- so cozy
  11. My flying pig pj pants
  12. Having time to read for fun
  13. Finishing a long reading for class that seemed like it would never end
  14. Class being cancelled
  15. Goodbye/Goodnight kisses from nieces
  16. Family movie nights/ infusion nights
  17. Acing an assignment
  18. Texts from my parents, always politely signed Love Dad/Mom at the bottom so I know who they’re from
  19. Family dinners
  20. Getting a chance to play the piano
  21. Being treated by a doctor as an equal partner in my care
  22. Walks
  23. Feeling my room get lighter in the early morning when I can’t sleep
  24. Corny jokes- especially my dad’s
  25. Pictures of lighthouses
  26. The sound of rain at night
  27. A cup of hot cocoa
  28. Coloring
  29. Birds singing/ chirping
  30. Baby/ toddler giggles
  31. Finding a great parking spot
  32. Autumn leaves
  33. The smell after a spring rain storm
  34. Getting a great night’s sleep
  35. Listening to scores from my favorite movies (HP, LOTR, Hunger Games, etc)
  36. Parks and Rec
  37. Making others laugh
  38. Deep conversations with people I care about
  39. Hot showers
  40. Getting my back to pop
  41. Finding a favorite pen and then writing with it
  42. Learning something new
  43. Writing on the thick, smooth side of the notebook
  44. An empty laundry basket
  45. An empty sink
  46. Having special chocolate in a secret chocolate stash
  47. Stealing chocolate from my dad’s “secret” chocolate stash
  48. Fresh mangoes and pineapples
  49. Getting through my entire To Do list
  50. Sweatpants and hoodies
  51. Finishing a bottle of antibiotics/ steroids/ other loathed medicine
  52. When anyone, especially a professor says “as it were”
  53. Quoting favorite tv shows/ movies/ books whether or not they are actually applicable to the situation
  54. Being greeted by one or more wagging tails at the door
  55. Cold nose kisses from my cat that often jerk me awake at night (I think she thinks it’s funny)
  56. Having a fire in the fireplace (and therefore having an actual fire place)
  57. Remembering what I’ve been trying to remember that’s been driving me crazy
  58. Putting on a clean pair of socks
  59. Remembering everything I needed at the grocery store
  60. Freshly changed sheets
  61. Having no copay
  62. My cat socks
  63. Spontaneous study breaks when a niece or two or three escapes their parents and wanders into my room
  64. Every day, hour, minute I’m not sick or in a lot of pain
  65. A clean and organized work space
  66. When I know just what to write
  67. Finishing an essay
  68. Eating solid food without pain/nausea
  69. Pulling out the needles at the end of an infusion
  70. Waking up and knowing I don’t have to go anywhere that day
  71. Getting to go to church on Sunday
  72. Not having to rush in the morning
  73. Doing something outside my comfort zone (it’s a very small zone)
  74. Alone time
  75. Feeling good enough to work out
  76. Waking up without an alarm clock
  77. When a medicine has no bad side effects– oh wait that doesn’t happen… When a medicine has relatively few bad side effects…
  78. Cozy sweaters
  79. Reading a good poem
  80. Stepping on crunchy leaves
  81. Feeling my kitty at the foot of my bed when I turn over in the night
  82. Pictures of Christ
  83. Skyping/Face Timing the parentals on Sunday
  84. The smell of brownies baking (or any goody really)
  85. Getting a big glob of mucus out of my chest or sinuses
  86. Not coughing (remember I had whooping cough earlier this year so the last few months not coughing has been the cherished exception)
  87. When I catch someone doing something silly because they think they’re alone
  88. Anything Harry Potter
  89. The abridged version of Les Mis (so much easier to readdddd)
  90. Old fashion soda bottles
  91. Miniature pigs (I will have one someday!)
  92. Documentaries/ books about inspiring people
  93. Psych and Monk being on Amazon Video now
  94. Warm clothes fresh from the dryer
  95. Sunshiny days
  96. Watching lightning during a thunder storm (if it hasn’t already given me a migraine that is)
  97. Naps
  98. Christmas lights
  99. Finding a good song on the radio
  100. Jar tops that go clicky-clack

 

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Dad’s “secret stash”

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Bestower of nose kisses

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Flying pig pjs and kitty socks #thuglife

 

The Chronic Illness New Year

The start of a new year is great right? You watch the ball drop, raise a glass, make resolutions–all that good stuff. January first comes around each year and you feel a sense of a fresh start. You look back on the previous year and see how far you’ve come; you look forward into the new year that holds all sorts of possibilities. Great. But for those of us who deal with chronic, significant health issues the new year means something else as well.

It’s something we dread.

It starts not on January 1, but with the first major medical necessity of the new year.

For me, and my PI homies out there that is generally our first infusion shipment of the year.

You dial the specialty pharmacy number with a knot in your stomach, you try to sound normal as you go through all the normal shipment info, then the moment arrives– with trembling hand you hold the phone to your ear and wait for the bomb to drop. Your copay amount.

You see, the new year means that the deductible you met last year is all gone and you have a fresh pile of money you have to toss into the insurance pit before you’ll get decent coverage.

It also means that your insurance company can make all sorts of changes that come into effect with the new year–maybe they’ll move your infusion medication to a different tier on their covered medications meaning they cover less of it, maybe they’ll increase the cost of your medication, maybe they’ll make you switch to a whole different one because they no longer cover the one you’re on… The terrifying possibilities are nearly endless.

This past week the Chronic Illness New Year hit me and my family hard. I went to order my months supply of Gamunex-c and infusion supplies to be met with the wonderful surprise of my copay increasing from $250 (but actually zero because our deductible had been met with copay assistance from the wonderful folks at Gammagard before I was forced to switch) to $600.

For those of you who aren’t familiar with Ig infusions, this may seem like an impossible amount (and really it should be), but the sad fact is that this is a problem continually faced by those who need Ig infusions and their families.

Luckily most Ig companies provide copay assistance to those who use their product and need help paying for it (which is basically everybody). After my wonderful doc and I jumped through several hoops, it looks like I will be able to get copay assistance starting next month from my new buds at Gamunex. But even with assistance many families still have to shell out a considerable amount before the year’s deductible is met.

As I’m writing this I’m thinking I really, really wish that I didn’t have to know so much about health insurance already. But I’m also thinking despite the hoops, the bills, the stress, and all the wonders of the Chronic Illness New Year, I’m just so grateful to be able to have the Ig infusions. I’m so grateful that my immunodeficiency was able to be diagnosed and there is this treatment. And it does help. A lot.

So Happy Chronic Illness New Year! May the odds be ever in your favor…

How Can an Illness be Invisible?

“Invisible illness” is a term you see thrown about a lot these days, but have you ever wondered exactly what it means–how an illness can be “invisible?” Well if so, good. You’re in the right place, cuz I’m about to explain. Or try to at least.

See these two good-looking sisters? Pretend for a moment you don’t know which one is me–just by looking at the picture can you tell which sister has an immunodeficiency? Migraines? Anxiety?

No. You can’t. Let’s be honest–you can’t even tell which of us is older (me people! Me. The one with bad vision. Everyone always thinks she is older). That’s what an invisible illness is–a condition that can’t be identified by just looking; it’s the pain that no one sees, the panic that no one notices, the everyday struggle that goes unrecognized, the illness that goes unseen, unrealized, sometimes unbelieved–that is what is meant by “invisible.”

Really almost all chronic illnesses fall under this category because so little of what goes on with our bodies is visible to the naked eye. And yes, this is good because I think most people, sick or not, prefer not to stick out. But it’s also bad. Why?

Well let’s go back to me as an example. Except for my inability to smile normally for pictures, I look like a pretty average college student (I think so at least). So people who don’t know me, who say, see me in a morning class but not in an afternoon one, would assume I’m just skipping that second class. And that, in turn, would change the way they look at me. I know this from high school; most kids I had classes with the last couple years of high school thought I just skipped class all the time. So did some of the teachers. Because they couldn’t see what was wrong with me, and because at the time, I didn’t even know exactly what was wrong with me, they didn’t believe that a teenager could really be sick that much. Therefore I must just be a lazy, liar skipping class and then making up tales to cover my butt.

We humans have a hard time believing in what we cannot see. It’s silly, but it is definitely a thing. When applied to invisible illness, it causes people to say stuff like “but you don’t look sick,” in turn causing an increased co-morbidity of chronic illness and homicidal impulses (kidding). But hearing stuff like “but you don’t look sick” or “but you’re too young to have all these problems” does get old real fast. Not that I would like people to come up to me and say, “wow you look awful!” That’s not what I’m getting at here. What I’m getting at is that all people with invisible illnesses want is for you to believe them. Believe when they say they’re in pain, they’re in pain–even if you can’t see it. Believe when they say they’re tired, it’s more than just being a little sleepy. Believe them when they say they’d love to, but they’re not feeling up to it. Just believe and be understanding. Those two actions alone can significantly lift the burden of an invisible illness.

Another Not-So-Smooth Start to a Semester

If you’ve been following me for a while you’ll remember that my last semester started off with being unable to get my infusion for three weeks and then coming down with whooping cough. Needless to say I was hoping for things to go a bit smoother this semester. But that’s not really how life works I guess.

Thursday was our first day of classes. I had three classes (French, Screen Writing and Dramatic Literature) and a meeting to update my accommodations letter. While I was in Screen Writing I got the bad news–my sister and niece had started throwing up after I left for class. We had the dreaded stomach flu in our home.

The last time I had a stomach virus I was a brand-new 19-year-old. That virus damaged my digestive system, causing gastroparesis (literally “stomach paralysis”), and leading to some very miserable months and ultimately two years away from school. So naturally I have an intense fear of dear old norovirus and all its relatives.

Egged on by this fear I did everything I could to avoid coming down with it this time img_0084around, but by the time I became aware of its presence it was far too late. That night around 9:30 I threw up for the first time. And then again. And again. And again. Until about 5 or so in the morning. *shiver* The stomach flu is the WORST. Every time I have it I get like minor PTSD where for a while I can’t stand certain foods, clothes, tv shows, movies–anything that is associated with the experience. This is especially true for the virus that permanently messed up my digestive system and changed my life.

EA57ED6A-C454-4F26-A275-0833E9EACA3BBut like I’ve said before, even the worst of things pass, and so did this. Well it’s passing. Friday I was still quite sick and miserable, even though I had stopped involuntarily ejecting the contents of my stomach and intestines. Mostly I had gotten really dehydrated and I was having a hard time getting sufficiently rehydrated. I ended up going into the local urgent care in the afternoon because of this; they did not give me a saline IV as I had hoped they would, but they gave me some strong anti nausea medicine to help me be able to sleep and drink more. I hadn’t slept since Wednesday night so I was beyond exhausted. Later Friday (about 4), I laid down to take a nap and woke up at 9:30 the next morning!

Right now as I write this, I am doing my infusion. I didn’t want to do it until I was well hydrated again, since insufficient hydration makes the infusion process (and aftermath) seriously miserable. And I’ve had quite enough of that this weekend.

So yeah, another rough start. But I don’t think it bodes ill for the semester at large–I think it’s gunna be a great one, as a matter of fact. Because, well, why shouldn’t it be?

Migraine Crash Kit

Happy New Year! I feel like I’m expected to write like “a year in review” kind of post today, but I’m not feelin it. Instead I’m gunna talk about migraines; migraines are on my mind as I just emerged from a nasty 72 hour period of  head-crunching, world-spinning, face-tingling, and vampire-like aversion to light and noise.

The tricky thing about migraines is that they can happen anytime, anywhere. You could be in the car, at work or school, at the store, on a date, eating out with friends—and boom—a migraine can just come out of nowhere. Because of this a lot of people with migraines find it useful to have a crash kit that they take with them whenever they go out. In addition it’s always important to have a more extensive kit to fall back on at home. What goes in such a kit will vary greatly as no two migraneurs are the same. Here’s what I keep in mine.

On-the-Go Crash Kit: (keep one in purse, one in backpack- have with me at all times when I leave the house)

  • Triptans (Frova works best for me personally)55A7D547-E9B8-444B-A7E2-A9D7F8DE5B1C
  • Aspirin/Ibuprofen
  • Benadryl
  • Anti-nausea meds (I use Zofran)
  • Water bottle
  • Ginger Tummy Drops
  • Protein Bar

 

At Home Kit:

  • Sports drink (I prefer low cal Gatorade)
  • Excedrin
  • A longer working NSAID like Aleve
  • Ginger Ale
  • Icy Hot (for shoulders and neck)
  • Peppermint oil (temples)
  • Steamer (sinus/face pain and congestion comes along with my migraines)
  • Higher caffeine content Kombucha
  • Foods for upset stomach (crackers, bread, applesauce, etc)
  • Stronger pain killers (only if it won’t break with normal stuff)
  • Ice pack
  • Heating pad
  • Dark, quiet room to lie down in
  • My tablet to listen to an audio book or familiar tv show (or watch once my eyes can take it)
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  • And of course everything in my on-the-go kit as well

 

 

What do you keep in your crash kit?

100 Days!

So this week I have reached approximately 100 days since I contracted Whooping Cough! I was sort of hoping that when I reached the 100th day all symptoms would magically disappear, but unfortunately it’s been a bit more complicated than that. Last week—finals week no less— I caught a bad cold, and as the internet warns, every time you catch a cold for a while after you’ve had Whooping Cough the cold will bring some fun coughing, choking, spitting up, wheezing  remnants of the original Whoop. So it has been 100 days and I’m still choke-coughing. But in between colds it really is getting better. I can’t wait for the day—hopefully not too far off now—that I will be able to stop taking my abuterol everyday, multiple times a day.

Despite the cold I made it through finals alright. I also made it to my parent’s AND to see Star Wars on the same day. I payed for that with a three day migraine though, which is why I didn’t get a post up earlier in the week.

My favorite part of Star Wars was the Porgs and the fact that my fifteen year old brother thought that they were begging for food from Chewbacca… Totally failing to recognize that he was eating one of them. Hahahaha.C316D75E-1D87-43DC-894B-4781729BF23F.gif

In a couple minutes I have to head to a follow-up with my neurologist, because what would Christmas break be without a few doctors appointments? When I get back I will relate the plan that he hopefully has to get my headaches more under control. They are much better than they were (constant), but 3-4 migraines per week is still not really where I’d like to be. And my family still refuses to decapitate me so I must look to more conventional methods of easing head pain.

***

Yeah so I didn’t get to this yesterday after the appointment. My doctor was running an hour behind and so by the time I got home it was time for our family evening plans.

Other than the wait the appointment went well. Dr. L is also still not happy with where my migraines are. He decided to keep me on the Prozac at my current dose and add in a new med to the mix—Verapamil. Although the Prozac does help and is amazingly, wonderfully, unbelievably low on side-effects, he is worried that an increase in that would necessitate limiting my use of triptans so as to avoid Serotonin Syndrome. I can’t argue there. So today I will start Verapamil, which is a calcium-channel blocker. I’m definitely anxious, as I am whenever I start a new med (what horrors might it hold for me?!) but I’m also hopeful.

Dr. L has avoided beta and calcium-channel blockers with me so far because they can cause problems in people with asthma. Of the two, I think calcium-channel blockers are lower-risk for asthmatics. Also Dr. L noticed that my heart rate is often high—tis definitely true and I’m not sure why—so Verapamil might help with that too.

Basically Verapamil—like almost every med out there—may hold for me either the key to relief, OR a crap ton of misery.  Thankfully I get the chance to start it while I’m on break, when if things go awry it’s not as big of a hullabaloo.

So on that note… Merry Christmas! And if I don’t write again before 2018- Happy New Year!

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How to Hydrate for Your Ig Infusion

Hydration is key for Ig infusions, whether you’re doing IVIG of SCIG. I’ve learned this the hard way over the years. Once, I didn’t hydrate well enough before IVIG and my blood pressure plummeted so badly in response to the medicine that I almost ended up going for a ride in an ambulance. Now I do Subq infusions and while I don’t have the same problems with blood pressure taking a vacation, if I don’t hydrate extremely well before and during the infusion I get a serious migraine. So let’s compare some of the top hydration drinks with infusion prep in mind.

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After a couple years of experimentation my favorite is Low Calorie Gatorade. I like Sugar Free Powerade, but it doesn’t taste as good and the artificial sweetener tends to give me a headache. Pedialyte is my second go-to, but it definitely doesn’t taste as good as Gatorade. Each person is different so you’ll have to do some of your own experimenting. Happy hydrating!

A Day in the Life of this Zebra

Something kind of surprising that I’ve had several people tell me since I started this blog is that it has been “eye opening.” I guess that’s strange to me because, well, it’s nothing new for me. I sometimes forget that I’m a zebra living in a world of horses; when I hear other students talking about their Friday night plans I automatically think “Sillys. They’re forgetting that it’s infusion night tonight;” when I spend all of my breaks bouncing between doctors appointments, I forget that, that’s not the purpose of school breaks for everyone. Some people can’t imagine what it is like to have a malfunctioning immune system or a head that is always hurting–I can’t imagine what life would be like without them. So whether you’re a horse wondering how a zebra spends her days, or a zebra wondering if you’re the only one, here’s a day in the life of this zebra. (This is a Monday from a couple of weeks ago, but still overall a pretty good representation of an average day)

Monday 8:30 am

I wake up even though my first class isn’t til 10:00. I don’t like having to rush in the morning.

I start my day with cranberry juice and emergen-c. Mostly to prevent UTIs but also just as an immune booster. Then I get dressed (with thermals underneath my clothes because I’m already that cold), etc. and have breakfast.

9:50 am

I’m off to Fundamentals of Creative Writing. Today we are workshoping our poem #2 for our poetry portfolio. Maybe I’ll let you guys see it once I’ve revised.

11:00 am

Creative Writing is over. Normally I’d be heading home but instead I have to go make up the French test I missed on Friday because I had a bad migraine.

12:00 pm

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Home again home again. If niece number two isn’t already asleep then I’ll probably sitdown to do a nap time with her. Nap time with this aunty means we snuggle on the couch watching simple songs on YouTube until she falls asleep. Then I either do homework or also fall asleep.

1:00 pm

Nap time is over. I’ll grab a quick lunch and then head off to French.

1:30 pm

French. We’re starting a new chapter today. I’ll also find out how I did on the test. I hope I did ok–it was hard studying this weekend with a migraine/migraine hangover. (I missed one question, but all things considered I’ll take that quite happily).

2:30 pm

French is fini and now I’m off to Approaches to Literature. We just finished reading the Tempest. Now I think we will be writing a paper about it. Woot woot.

3:30 pm

Done with classes for the day! I head home and change into sweatpants and a hoodie. I sit down to steam and watch Netflix for a bit. Probably the Great British Baking Show since they just put up a new season. Steaming helps prevent sinus infections and also seems to help ease the aching of my head/face.

4:15 pm

Now that I’ve taken a break it’s time to get down to business, as it were. Let’s see what should I start with? Probably the essay for WWI Lit that’s due tomorrow that I haven’t started…

5:00 pm

Been working for 45 minutes, made decent progress. I deserve a break. So I go out to the living room to see the girlies for a minute.

5:15 pm

Ok back to work. I can do this. I want to finish the rough draft so I don’t have that much to do tomorrow, though it’s not due til midnight.

7:00 pm

Whether or not the rough draft is finished, I can’t think in cohesive sentences anymore. Time for a dinner break.

7:30 pm

For niece number one it’s time for a pre-bedtime breakdown. For me it’s time to choose which is more important– my French hw or finishing my WWI Lit reading for tomorrow. I think I’ll go for the reading. Takes less brain power and by this point my head is hurting at least medium from looking at a screen for so long writing the essay. So I get comfy and dive into All Quiet on the Western Front.

8:15-8:30ish pm

Either I’m finished with the reading or my brain is finished for the day–either way it’s time for some healthy hot cocoa (raw cocoa powder, honey, cinnamon, turmeric, pink salt and a touch of grass fed butter) and an episode of Stranger Things. My sibs have already finished the new season but they’re watching it again with me so I can get caught up. I only have two episodes left!

9:15ish pm

The first episode is over. Now I have to use all my willpower to tear myself away in the 15 seconds before Netflix starts the next one and I’m committed to another 45 minutes. Time to hop in the shower.

9:45ish pm

Shower done. Now time to clean out my sinuses with the neti pot thing and do my nightly stretching. As you can see I spend a decent amount of time each day just trying to prevent sinus infections, which are my bane.

10:15 pm

Take melatonin. Read. Pray. Brush teeth, etc. Fill up humidifier for the night. Set alarm for tomorrow. Take cough medicine. Rub Vicks vapor rub on chest (been doing the last two ever since I got whooping cough in Sept). Lights out by 11:30.

 

16 Again: Chronic Migraine Diagnosis as a Teen

Migraines in kids and teens are more common than you think, but they rarely look like they do in adults. I started having migraines when I was 16 and it took a while for them to figure out what was going on. What’s more, a lot of the drugs used to treat and prevent migraines in adults aren’t considered safe for children and adolescents, so treatment options are limited.

I can’t remember exactly how or when my migraines started. I just remember, somewhere in the fall of my junior year of high school, suddenly becoming a walking headache. I also started having severe insomnia, which only fed my migraines. At the time I was seeing an orthopedic specialist at CHKD for a back injury, and I mentioned once to him about my head hurting all the time. After ruling out a concussion, I was sent to a pediatric neurologist.

After a thorough evaluation by the ped neuro, I was sent home with a diagnosis of chronic migraine and a script for Topomax, as well as something to help me sleep. When the doc first said “migraine” I thought he was off his rocker. My head hurt, yes. It hurt bad. It hurt bad all the time. But I always thought a migraine could only be an unbearably painful headache that came along with nausea, vomiting and dizziness. I thought he must be wrong–my headaches are bad but they aren’t that bad.

Well I started Topomax as the doc instructed. It helped my headaches but it was a steep price to pay. I was always so sleepy and struggled to keep my head up in class. I started having a hard time with concentration and memory that I had never had before. My grades dropped. My bones became more brittle and I repeatedly broke fingers playing basketball. I even had kidney stones once. At the time I had no idea that Topomax was causing all of these problems; I was on it for nearly two years. When I came off of it because my headaches were doing better, it was like coming inside after being out in the dark for hours. I hadn’t even realized how miserable I was, or what was causing that misery, until I was able to step away from it.

After I realized what Topomax had been doing to me, I was super mad at the doc for putting me on it in the first place, but now I understand why he did. There are so very, very few drug options that are considered safe for those under 18 to use. The meds I’m on now for my migraines, for example–none of them are approved for use in under-eighteens. Still, there are treatment options available, and when all’s said and done I think being on something like Topomax is much better than getting no help at all.

To help us better understand the types of migraines and similar headache disorders found in children, their symptoms and their treatment options, the Diamond Headache Clinic has made this neat presentation and been kind enough to share:

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Diamond Headache Clinic

A Nightly Stretching Routine for Less Pain and Stiffness in the Morning

Ok people are you ready for this? Today I’m going to share with you my nightly stretching routine. A combo of yoga and physical therapy stretches, it’s taken me years to hone to perfection. I do it every night before I go to bed; it helps me sleep better (less pain at night) and keeps the morning stiffness and pain under control.

1) Standing calf stretch

Hold 30 secs.

Hold 30 seconds each leg straight and repeat on each side with leg slightly bent. I do it with my torso leaning against a wall/ my bed to deepen the stretch. IMG_0040

2) Standing Groin Stretch

Hold 30 secs each leg.

IMG_0041.JPG Again this can be done leaning against something to take some of the weight off of the bent leg if needed.

 

 

 

 

 

 

3) Standing Quad Stretch

Hold 30 secs each leg.

Grab hold of something to help you keep your balance if needed, but try to work up to balancing on your own.IMG_0042.PNG

4) Standing Hamstring Stretch

Holds 60 secs.

Yeah I know you won’t look like this at first–but eventually. IMG_0043

5) Standing IT Band Stretch

Hold 30 secs each leg.

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6) Sitting Hamstring Stretch

Hold 60 secs.

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7) Sitting Groin Stretch

Hold 30 secs.

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8) Side Sitting Hamstring/Back Stretch

Hold 45 secs each side.

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9) Figure Four Stretch

Hold 60 secs each side.

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10) Downward Facing Dog

Hold 30 secs.

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11) Upward Facing Dog

Hold 30 secs.

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12) Child’s Pose

Hold 30-60 secs.

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13) Cat Cow

Go back and forth for about 30 secs, bend up into cat with exhale, go down into cow with inhale.

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14) Gluteus Medius Stretch

Hold 60 secs each side.

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15) Kneeling Quad/Hip Stretch

Hold 30 secs each side. You should feel the stretch in you quad and hip flexors.

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16) Low Lunge

Hold 30 secs each side. Then lower back knee and repeat.

 

17) Forward Fold

Bend knees slightly and let head hang. Hold for 30-60 secs.

IMG_0058

 

All done! I know it seems like a lot but it only takes about 20 minutes once you get the sequence down. Sweet dreams and less painful mornings!

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