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Hip Strengthening Exercises

the stronger you are the better you feel

Since my hips have been subluxing lately, I thought hip strengthening should be the first exercises that I’ll post. I’ve been through physical therapy a few times and learned a few things. I haven’t always stuck with them, but they have gotten me stronger when I do so. My first EDS doctor was a Sports Medicine doctor who kept reminding me to keep up the squats. At the time, I had injured my knee, then had a baby, and had lost muscle in the hip area. He kindly let me know that the lack of muscles in my buttocks area was causing my knees and ankles to turn causing more problems. So, my first thought has been always back to squats. It’s not always easy to do squats. You may not want to cause further injury if you’re not strong especially being EDS. So, as always with Ehlers-Danlos Syndrome:

1) Start slow and Don’t overdo

2) Don’t hyper-extend and Keep good form

3) Keep up the repetitions and add more when ready.

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These two exercise are very helpful. When you gain strength, just add weights. I like to start with 2 repetitions of 10 each. Then I flip to the other side and do that, as well. As I gain strength, I go up to 3 repetitions of 10 each. Then I add weights and start back down at 2 repetitions again.

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You can also do the side leg exercise standing up.

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This exercise has always been one of my favorite, as I learned it with Callenetics when I was a teenager. Callen Pinckney teaches much better form, but these are to gain strength up to do regular exercises. The second picture is for more advanced when you feel ready.

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Fit young brunette pilates instructor showing different exercises on a white background a blue yoga mat. White background NOT ISOLATED




These are simple hip exercises. The goal is to get stronger and do squats without help. That is how you know you’re ready for other work-outs.

strength_squatsStay Zebra Strong!!!!





More articles like this one:

Treatments for Ehlers-Danlos Syndrome

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Magnesium Deficiency

I have been putting off writing this post for a long time. There is so much that a Magnesium deficiency covers, not to mention finding the right kind of Magnesium! It has been exhausting process for me, but WELL worth it! I would like to pass on this information to you.

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So, let me start there. You many be Magnesium deficient if you have these SYMPTOMS:

  • Constipation
  • High blood pressure (Hypertension)
  • Anxiety
  • Depression
  • Insomnia
  • Behavioral disturbances
  • Lethargy
  • Impaired memory/thinking
  • Seizures
  • Fatigue
  • Sleep disturbances
  • Pain
  • Muscle cramps
  • Chronic back pain
  • Headaches
  • Migraines
  • Muscular pain
  • Tendonitis
  • Anger
  • Aggression
  • ADHD
  • Brain fog
  • Tension
  • Anxiety disorders such as OCD

Then, let’s add on mutations. A connective tissue disorder such as Ehlers-Danlos Syndrome causes problems in holding Magnesium (and other salts) in your body. Dr. Heidi Collins talks about how many problems in EDS that are aided by adding Magnesium in one’s diet. Her paper is summarized by Dr. Diana Driscoll here. (both Dr. Driscoll and Dr. Collins have EDS)

Now, if you’ve established that you may have a Magnesium deficiency, try adding foods with Magnesium into your diet. Also cut out sugars, processed foods, starches, and gluten in your diet that are immediately decreasing your Magnesium (and other salt) levels. Personally, I do not even like salt and many foods that have Magnesium in them, so I poured over the food list that includes Magnesium and first chose the foods that I didn’t hate. Now, I am trying foods that I never particularly cared for with different recipes to find a way that I may like it instead of completely dismissing something that is good for me.

First, I knew I liked Spinach. I began adding fresh spinach to the salad that my husband began making for me to get well. Then, I began doing the same with avocados. Next, I began eating tuna salad (albacore without mercury) with veggie chips instead of on bread. Now, I’ve completely cut out the chips. I tried an internet recipe passed around on Facebook on garbanzo beans.  I’m trying spinach smoothies. (and other green smoothies.) 6 months ago, I would have thought that green smoothies were crazy, however, I figure if I’m not feeling well with what I’m doing, try something new! (for any diet changes, I’ve found it easier for me to go slow and not to jump in, or I won’t stick to it.)

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Now, being extremely Magnesium deficient because of EDS and dealing with Chronic Pain and Fatigue and Insomnia beginning 2 1/2 years ago, I knew I had to do something drastic. I began searching for vitamin supplementation even before getting in to see Dr. Collins. Even after working with her on it, I have found these things to be true:

  1.  There are many types of Magnesium. The many different types work best for different issues and systems of the body.
  2.  Because every body is different, one Magnesium that works for me, may not work for you. Dr. Collins suggested that Chelated Magnesium was the best for those of us with EDS, however, my body did not absorb it… it simply did not improve my health and quickly left my body. There is only one that has worked for me to improve my health. I have found that the types that end in “ate” work best to absorb, and the “ide” endings just go right through (best for laxative affect.)
  3.  Magnesium Citrate is the fastest way to get it into your body. This is also the type that I’m able to give my children with EDS who cannot swallow pills.
  4.  You need other vitamins with your supplementation that help your body to absorb Magnesium: Calcium, B6 and Vitamin D3. This is easier to do with food intake rather than supplementation, but when you are extremely deficient, consider these vitamins, as well.
  5.  Calcium supplementation ratio should be Calcium 1.5-Magnesium 1 (Calcium 150-Magnesium 100 or Calcium 200-Magnesium 130.) For my child with IBS, we need a 2-1 ratio. For him, I add in chewable calcium to make up the difference when he takes his Magnesium drink.
  6. You can overdose on B6 causing neuropathy. My favorite supplement is vitamin B50 which has the FDA limit of B6, but also other B vitamins in it. I also take a B12 vitamin for energy that does not have a limit like B6 does.
  7.  Taking Magnesium in the morning is best. I had been trying to do 1500mg before bed and waking up not feeling so well still. Taking a bunch of salt before bed, before not eating for a large amount of time, can cause hypoglycemia. I do not have a problem with that, but lack of salts in my body acts the same way. I have always had to eat every couple of hours. I do not need to cause another problem. But having the right amount of Magnesium at the right times can stabilize insulin. The Magnesium that I currently take says to take 3 times a day, so I take it with food.
  8.  Taking Magnesium with Iron will cancel out both vitamins. I take Magnesium separate from my Vitamin C and multivitamin. (Dr. Collins suggests that a multivitamin is not necessary because the high vitamin ratio that is actually needed is so low in the multivitamin.)
  9.  Foods with Magnesium in them absorb best.
  10. Do not forget that salt and water work together. One is supposed to drink half their body weight in oz. of water. If you are taking a ton of salt with no water, you will dehydrate. If you are taking in a ton of water, but no salt, you will also dehydrate. (Sports drinks have too much sugar in them)
  11. Exercise, even just taking a walk, is extremely helpful in maintaining health.

These things have been helping my family and I to heal from Chronic Pain/Fatigue, Insomnia, Hyperactivity, Allergies, Joints that easily pop out of place, and Easy bruising/bleeding. When your body is well in other areas, you do not get sick as easy. Another thing I like to do to help to not feel dizzy (POTS) is to add Epsom salt to the bath water or plug the drain to do so while showering. Also Magnesium spray  or Magnesium cream onto my areas of muscle pain. It absorbs quickly into the part of my body that needs it. Carrying around Magnesium tablets or powder with me have also been a life-saver when I am out and have an episode of my blood-pressure dropping. I hope this has helped or will help you in your journey. Here are a couple of other videos that have inspired me.

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Dr. Terry Wahls talking about her journey with MS.


Rare EDS Types

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Kyphoscoliosis, Arthrochalasia and Dermatosparaxis types of Ehlers-Danlos Syndrome are all very rare, between them all there may be as few as 100 cases confirmed. There is limited information available of the Tenascin-X Deficient Type of EDS, and few reported cases.



Kyphoscoliosis Type
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The Kyphoscoliosis Type of EDS is characterized by generalized joint laxity and severe muscle hypotonia (weak muscle tone) at birth.  The muscular hypotonia can be very pronounced and leads to delayed gross motor development.  Individuals with the Kyphoscoliosis Type of EDS present with a progressive form of scoliosis at birth. The phenotype is most often severe, frequently resulting in the loss of ambulation in the second or third decade. Scleral fragility may lead to rupture of the ocular globe after minor trauma. This type of EDS includes tissue fragility including atrophic scars and easy bruising. Spontaneous arterial rupture can occur. Other findings of Kyphoscoliosis may include, Marfan-like features, an abrnormally small cornea, and a diminished about of bone tissue.

 
The Kyphoscoliosis Type of EDS is the result of a deficiency of lysylhydroxylase (PLOD), which is a collagen-modifying enzyme. This type of EDS is inherited in an autosomal recessive manner. The Kyphoscoliosis Type of EDS can be diagnosed through a urine test.




Arthrochalasia Type
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The Arthrochalasia Type of EDS is characterized by congenital hip dislocation which is present in all biochemically proven individuals with this type of EDS.  Severe generalized joint hypermobility with recurrent subluxations are seen in individuals with this type of EDS.  Other manifestations of this type may include, stretchy skin, easy bruising, tissue fragility including paper-thin scars, Muscle Hypotonia (floppy baby), Kyphoscholiosis, and low bone density.
 
The Arthrochalasia Type of EDS is caused by mutations leading to deficient processing of the amino-terminal end of proa1(I) [type A] or proa2(I)[type B] chains of collagen type I. It is inherited in an autosomal dominant manner. A skin biopsy can also diagnose this type of EDS.

 



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Dermatosparaxis Type
The Dermatosparaxis Type of EDS is characterized by severe skin fragility and substantial bruising. Wound healing is not impaired and the scars are not atrophic. The skin texture is soft and doughy. Sagging, redundant skin is evident. The redundancy of facial skin results in an appearance resembling cutis laxa. Large hernias(umbilical, inguinal) may also be seen. The number of patients reported with this type of EDS is small.
 
The Dermatosparaxis Type of EDS is caused by a deficiency of procollagenI N-terminal peptidase. It is inherited in a autosomal recessive manner. A skin biopsy can diagnose this type of EDS.


Tenascin-X Deficient Type

The Tenascin-X Deficient Type of EDS is characterized by joint hypermobility, hyperelastic skin, and fragile tissue. Lacking multiple shrinking (atrophied) scars in the skin that is often seen in the Classic Type of Ehlers-Danlos Syndrome. Inherited as an autosomal recessive genetic trait (not seen in family members or only in one generation of members of the same family). Testing has only recently become available in the UK. Therefore there is limited information available and many health professionals will not have seen someone with this diagnosis. In 2012, there were reported only 4 cases.

Other Related Topics

Ehlers-Danlos Syndrome

Different Types of EDS

Classical Type-(my Story)

Hypermobile Type

Vascular Type

Em-BRACE-ing the “REAL” Me

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Last week, I went to occupational therapy and came home with another noticeable brace. I kept thinking, “People are going to ask what I did. How do I answer that I have a connective tissue disorder without having to give a lengthy  explanation of what it is.” I’d rather just give the short answer that “It’s just me!” and avoid it. But that’s the recovering perfectionist part of me.

This week, I went to a service and was asked to move because an elderly person needed my seat. Normally, I might not have blinked an eye. But that day, I was having trouble even walking. I tried to tell the usher that I needed the outside seat. She said, “Look at her!” I hate scenes. I couldn’t shout over the service going on that “I have a connective tissue disorder and today I can hardly walk!” I just left the auditorium in tears. I was so tired just from leaving the house. No matter how much I’d love to be positive and pretend that everything is well, some days, it just isn’t. If I knew it wasn’t going to be a good day, I would not have left my house. I guess I used too many “spoons” the previous day.

I may have Ehlers-Danlos Syndrome. I may fall apart and need help. I may fight it with all I’ve got and it may not end well everyday. People may not understand. It’s okay. I belong to God. EDS is not WHO I am. I am a Daughter of God; He who calls me His Beloved regardless if I’m a mess; He who calls me Beautiful even when I feel broken down; He who has a purpose for me no matter how useless I feel; I am His!

“The name Yahweh or Jehovah points to God’s self-existence. The Lord is eternal and self-sufficient. In theological language those characteristics are called God’s “incommunicable attributes.” These are attributes of God that He cannot share with humans. These incommunicable attributes are part of what it means to be uniquely God. We are not God. We are not infinite. We will always be finite.–we are needy and cannot sustain our own lives. We are not self-existent, eternal beings.

However, the “communicable attributes”–the attributes that God can and does share with us are His goodness and mercy; compassion, grace, slowness to anger, love and faithfulness. These are ways we will increasingly, though imperfectly be like God, if we are Christians. Because God has been good to us, we must be good to others. Because God has been merciful to us, we too must show mercy.”  

God is self-sufficient; the ONLY One who is. We all need help; some more than others.

So while I am not proud to be broken, I don’t need to hide. I need to work on what He wants me to and Rest in Him for the things I cannot do. I need Him. He is holding me together when I feel I’m breaking apart. He is my ultimate BRACE, and I am happy to be His and to continue becoming more like Him.



More articles like this:

Faith and Encouragement




Vascular EDS

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The Vascular Type of Ehlers-Danlos Syndrome is characterized by possible arterial or organ rupture as a result of spontaneous rupture of vessels or organs due to the result of even minor trauma.  The Vascular Type of EDS is the most serious form of Ehlers-Danlos Syndrome. Please keep in mind that the Vascular Type of EDS is extremely hard to diagnose.  Since so many patients are diagnosed with another form of EDS extreme caution should be taken with all forms of this disorder. It IS possible to have another type of EDS and Vascular. All types should be checked for Vascular problems periodically.

People with the disorder have thin, fragile skin that bruises easily. Veins are visible beneath the skin, particularly on the chest and abdomen, and hands and feet may have an aged appearance. Unlike people with other forms of Ehlers-Danlos Syndrome, people with the Vascular Type have skin that is soft but not overly stretchy. Facial features are often distinctive, including protruding eyes, a thin nose and lips, sunken cheeks, and a small chin.

All types of EDS may include an unusually large range of movement (hypermobility) of hand and foot joints, tearing of tendons and muscles, painfully swollen veins in the legs, lung collapse, and slow wound healing following injury or surgery. Infants with the condition may be born with hip dislocations and a foot disorder called clubfoot, which causes the foot to turn inward and downward.

Although serious problems are rare in childhood, more than 80 percent of patients experience severe complications by the age of 40. This condition is inherited in an autosomal dominant pattern, which means one copy of the altered gene is sufficient to cause the disorder. About half of all cases are inherited from a parent who has the condition. The other half of cases occur in people whose families have no history of the disorder; these sporadic cases are caused by new mutations in one copy of the COL3A1 gene.


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Hypermobile Type of EDS

hypermobility.jpg.w300h216Hypermobility Ehlers-Danlos Syndrome is the most common type of EDS. It was formerly called Type III. Hypermobility Type (also knows as Joint Hypermobility Syndrome) is distinguished from the Classical Type chiefly by milder and fewer skin and soft tissue manifestations. The diagnosis of EDS, Hypermobility Type is based ENTIRELY on clinical evaluation and family history. This mutated gene is currently unknown and therefore cannot be tested.

Just like other EDS symptoms, they include joint hyper-mobility (double-jointed) or dislocations (popping out of place), muscle pain, and easy bruising. All Types of EDS may also include Digestive issues, Spine issues, or Vascular EDS issues and need to be aware and checked on a regular basis.

A friend told me to look into this and I’m grateful to learn more and be aware of why not only me, but my children are fragile. Please tell someone about EDS because they may not have the answers. They may need you. 1 in 5,000 are diagnosed with EDS, but because of the number of people that are misdiagnosed or go undiagnosed, it is estimated that it is 1 in 2,500 people. I am definitely not the only one…

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CLICK HERE TO READ ABOUT Lorraine McCarthy who was a model, but had to leave because of her connective tissue issues. She has Hypermobility Type of Ehlers-Danlos Syndrome.


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CLICK HERE TO READ ABOUT how Jodie Vasquez had to be fed through a tube at 19yrs because of her connective tissue issues.


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CLICK HERE TO WATCH A VIDEO about how Rei Haycraft, the lead singer for the hard rock band Raimee, lives with EDS and made a video about it.


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CLICK HERE TO READ ABOUT Emily Comber. She discusses her life with Hypermobility EDS and how it affects her family.


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CLICK HERE to watch an interview with Cherylee Houston, a British actress on the soap opera Coronation Street.


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CLICK HERE to learn about Dr. Heidi Collins who is a specialist helping those with Ehlers-Danlos Syndrome. She and her daughter both have Hypermobile Type EDS.


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Other Related Posts

Ehlers-Danlos Syndrome

Types of EDS

Classical EDS-(my Story)

Vascular EDS

Rare Types of EDS

Classical EDS

Book-EDS-LR This is the type of EDS that I have. I was happy to have an answer for all the 30 years of my parents and I wondering why I was different; I could do some cool party tricks bending my fingers backwards or pulling the skin on my elbow out to freak people out, my skin, extremely pale, almost translucent, and extremely baby soft. We already knew to deal with things a little differently even though people would not listen; no tape on skin, stitches in for longer, bruising and scarring easy… but after my second child, things got worse.

People tell you not to push a vacuum or do strenuous work after having a baby. I thought I could go bowling a month after having a baby. I was wrong. I went right back into the hospital in excruciating pain. Doctors’ diagnosis went from ovarian cyst to cancer in trying to rule out options; a large mass in lower abdomen. For 6 months, we did testing and waited. I wanted to bond with my new baby, spend time with my first especially since I was enjoying homeschooling, so I did what I could from my bed. The first month, I could not even get out of bed without strong medication the pain was so intense. I weened myself off of the pain meds because I wanted to nurse, so I dealt with the pain to bond with the baby. It finally started going a away on it’s own. I remember specifically asking one of the 3 specialists that I saw, “My scars have a weird blood-blister thing that happens when I bump them, could this be related?” But nobody had any answers for me. After it went away, they stated that it was a hematoma with no other explanation, although, my primary doctor at the time suspected abuse.

6 months after, I was back to working with the elderly, homeschooling, cleaning, nursing, and feeling like I was back to normal. Then, I tore a meniscus in my right knee from walking a resident to the bathroom. Again, the doctor told me that it wasn’t that bad and I should be up, soon. It took 6 months more to work myself up to getting out of bed and back to work an hour at a time. All I knew is that my body took longer to heal and that I was fragile. A good friend of mine was studying to be an LPN when she ran across Ehlers-Danlos Syndrome and suggested that this is what I had. I refused the label and told my mom about it. She researched it and agreed that I needed to see if this was my diagnosis. By now, I was pregnant with my third and worried about all the things I was passing on. My mom did most of the research and gave me names, I asked my primary to send me to particular specialists, and we finally found one that could diagnose me. Not only was I blessed that someone understood what it was and could diagnose me, but had Classical EDS, as well. He was very encouraging.

4 years later, I’m realizing that there are so many more issues that go along with EDS than just our joints popping out of place, easy injuries, and slower healing. Now, I know that the severe allergies and digestive problems are related. I also was made aware of how being tired a lot and brain fog aren’t just from getting older, but are all related. I’m currently dealing with other pain up my spine that is now being tested.

Again, for me, I don’t think of this as debilitating. To me, it is a fight to find answers for the symptoms. I’m finding out how to heal the digestive system which affects even mood behaviors and the immune system. I’ve learned how to heal infections, cuts, and bruises fast, and am looking for more. Sometimes, it is frustrating to have to wear braces, go to physical therapy again, or find out what new symptom THIS is, but it’s okay. I’m broken and God can help me through this life. I have a wonderful support system of family and friends around me. I hope to provide answers for my children and help them as they deal with it… and get the information out there.

Classical Ehlers-Danlos Syndrome used to be called Type I and Type II. At least 50% of individuals with Classic EDS have an identifiable mutation in COL5A1 or COL5A2, the genes encoding type V collagen; however, this number may be an underestimate, since no prospective molecular studies of COL5A1 and COL5A2 have been performed in a clinically well-defined group. The skin is smooth, velvety to the touch, hyper-elastic, and fragile. The skin splits easy, wound healing is delayed, and scars widen over time. Just like other EDS symptoms, they include joint hypermobility (double-jointed) or dislocations (popping out of place), muscle pain, and easy bruising. All Types of EDS may also include Digestive issues, Spine issues, or Vascular EDS issues and need to be aware and checked on a regular basis.

Please tell someone about EDS because they may not have the answers to why they are fragile. They may need you. because I am definitely not the only one…


582249_4405424784759_309873628_n CLICK HERE TO WATCH Kristin Means talk about her life with Classical EDS. She is married and has two boys who also show signs of it. She used to love to play sports as a kid which resulted in multiple injuries. She also used to be a school teacher.


1471382_234499393379182_568405610_n CLICK HERE TO LEARN ABOUT Ashley Coats. She is inspiring talking about how she deals with Classical EDS and wants to help others naturally.


Lavallee-Headshot-2008 CLICK HERE TO LEARN ABOUT Dr. Mark Lavalee who diagnosed me with EDS and also has it himself.  He is an enthusiastic person who also doesn’t let EDS symptoms stop him and inspires others.


Other Related Posts

Ehlers-Danlos Syndrome

Different Types of EDS

Hypermobile EDS

Vascular EDS

Rare Types of EDS

Treatments for EDS