Feeling Stiff After Stroke? Let's Talk Spasticity!

If you've had a stroke, you might be dealing with something called spasticity. Don't worry if the word sounds a bit scary – it means some of your muscles feel tight and stiff, making it tough to move the way you want to. It's common after a stroke, and while it can be frustrating, there are definitely things we can do together to make it more manageable.

Think of it this way: your brain and muscles aren't quite chatting as smoothly as they used to. This can cause muscles to stay active when they should be relaxing. But the good news? With a bit of know-how and some consistent effort, you can really make a difference in how your body feels.

As your physical therapist, my goal is to help you get back to doing the things you love, and managing spasticity is a big part of that journey. Here are some of my favorite tips that you can start trying at home:

1. Let's Get Stretching – Gently!

This is probably one of the most important things you can do! Imagine your stiff muscles are like a tight rubber band. We want to gently lengthen them. Aim for slow, gentle stretches a few times throughout your day. Think about holding the stretch for 60 seconds or more, feeling that nice, easy pull, never pain. Consistent gentle stretching can really help your muscles loosen up over time. The most effective stretches for spasticity are performed gently but for a longer period of time.

2. Keep Those Joints Moving!

Even if a limb feels a bit stuck, try to move your joints through their full range of motion. This might mean gently moving your arm up and down, or your leg bending and straightening. If it's hard to do on your own, you might need a little help from a family member or caregiver. Keeping those joints mobile helps prevent them from getting "frozen" and can reduce stiffness.

3. Bring on the Warmth!

Sometimes, a little warmth can work wonders. Applying a warm pack or a moist heat pad to a tight muscle before you stretch or exercise can help it relax. It's like giving your muscles a warm hug to help them unwind. Just be careful not to make it too hot!

4. Smart Positioning is Key!

How you position your body, especially when you're resting or sleeping, can make a big difference. Using pillows or supports to keep a limb in a good, relaxed position can prevent spasticity from getting worse. For example, if your hand tends to clench, your PT might recommend a specific way to position it while you sleep.

5. Sometimes, a Little Help from a Friend (or Device) is Good!

Don't be shy about using assistive devices if they can help! Things like braces or splints can provide support, help with positioning, improve your balance and safety with walking and even improve how your affected limb functions throughout the day. Your physical therapist can help you figure out if these are a good fit for you.

Remember, managing spasticity is often a team effort. While these tips are a great start, the most effective approach is always to work closely with your physical therapist. We can show you specific exercises tailored to your needs, help you find the right assistive devices, and generally be your guide on this path to regaining more movement and independence.

Got any questions about spasticity or anything else related to your recovery? Drop a comment below or reach out! I'm here to help you move better and live your fullest life.