One Percent Gains
They seem like minor things, but each detail adds to improved performance overall.
I don’t know whether to laugh or to cry, but I’m celebrating a win. From the middle of my back to my right side I have a stripe of sore muscles.
It started yesterday (Friday, at the time I’m writing this), after some energy work and muscle contractions. I felt sensation and blood flow in what I think were my right erectors. All day I felt exhausted and now I know why. My fascia shifted, allowing my rib muscles (in part) to take over the support of my posture. Those muscles will need to regain strength in order to continue support me.
In the 7 years since my acute symptoms presented, I’ve had to learn to celebrate the small wins like this. Otherwise, it’s easy to let the growing fatigue, stress, and disability overshadow the good things that are happening.
Journaling has helped me maintain perspective.
I have a journal app with a memory feature. Each week, it pulls an entry from history as a throwback. Often, I see entries about new sensations that presented themselves. For example, I moved my shoulders a little more or I got increased blood flow in my hip flexors. It makes me realize how desensitized I used to be. And I have no idea how desensitized I still am.
Each of these sensations felt novel at the time, but now I’ve normalized them. I definitely take for granted how much my body has changed. I’m recovering sensation by degrees, or perhaps by fractions of degrees. The slowness is frustrating, but better slow and steady than not at all.
So here’s to more little wins, despite the fatigue, pain, and everything else.
Since the 2024 Olympic Games are underway, I can’t help but think of a story that I heard a few years ago.
A Lesson from Cycling
In 2003, the British cycling team hired a new coach. Prior to this time, Britain’s cycling record was mediocre at best.
However, David Brailsford introduced a new training strategy. He called it “the aggregation of marginal gains.” Essentially, he looked at every tiny detail that goes into riding a bicycle and sought to improve each aspect by 1%.
They redesigned the bicycle seats.
They rubbed alcohol on the tires for better grip.
They changed from outdoor racing suits to indoor racing suits because the fabric was more aerodynamic.
They used improved massage gels, pillows, and mattresses to help their bodies recover faster.
They reviewed proper hand washing to avoid catching a cold.
These seem like minor things compared to riding, itself, but each detail added to improved performance overall.
In 2008, at the Beijing Olympics, the British team won about 60% of the gold medals in cycling. Four years later, in London, Great Britain set nine Olympic records and seven world records.
It looks like Great Britain won a silver medal this Olympics as well!
Recently, I realized that I have been applying this same principle for years when it comes to my health. Health is not just one thing. We are physical, intellectual, emotional, social, and spiritual beings. Each layer affects another. So, when looking for help and answers, I have cast the net wide.
Exercise: Right now, I am mostly trying to get muscles to contract. Sometimes I call this “micro-movements.” Any micro-movements I do are geared toward contracting my frozen, stuck muscles. The deeper I can get, the better.
Fascia release: This is a helpful tool when I get sensation back into a new layer of muscle tissue. Mostly, I am just doing fascia compression because no whole muscle group is fully functional right now. This invites proprioception and blood flow.
Macros counting: With the help of a wonderful macros coach, I increased the amount of protein that I’m taking in, including snacks and meals. We have also experimented with adaptations of exercise and movement that have been beneficial.
Collagen: To my surprise, I found that doTERRA includes collagen type VI in their MetaPWR Advantage supplement. I started taking the supplement in February, and I felt a difference in my energy levels after just two weeks. It feels more like an assist than a solution, but just closing up some of the leak in my energy tank is a relief. (Disclosure: I’m not being paid to mention doTERRA. Others with my condition may not have the same experience as me. Please do your own investigation. But I wanted to mention it because for some reason no doctors have mentioned to me that collagen supplements even exist.)
Mattress, pillow, desk chair: I spend most of my 24-hour day in my bed or in my work chair, so I was particular about choosing a good supportive mattress, pillow, and chair. I have an adjustable, rolling chair with a mesh back and gel cushioned seat. I also allowed myself to spend a bit extra on a nice mattress, which I love.
Energy work: This is more than just mindfulness or hypnosis, but it touches on the same state of mind. It is a partnering between mind and body to release stored trauma. I read a few books on the subject before tweaking the methods and creating one that works better for me.
Journaling: Writing forces me to make conscious the changes that are happening in my mind and body. Without conscious recognition of the patterns I am living, I seldom have the “aha” moments that create the power to change those patterns. Asking questions is especially powerful at getting to the root of the problem.
SNS & online connections: Since I can’t get out very much, I decided to get brave and start some online connections. I jumped on Twitter for the first time a few years ago, starting fresh without automatically seeking out friends and family. I joined a fan group and met some incredibly kind people who share my interests. I also joined a chronic pain support group and did a Christmas card exchange.
Language learning: I first started studying Japanese in 2018. I picked it up again in 2021, after joining a fan group. I wanted to communicate with other fans and the voice actor I was following, but I was also inspired by President Russell M Nelson, who decided to learn Chinese in order to be of the greatest service. However, with all the changes in my body, my mind has had an over-abundance of novelty that makes it difficult to take in other information. Still, the benefits of learning a language have been immense, including a deep love for the Japanese and their culture, international online connections, overcoming social anxiety, regaining trust in others, and increased self-confidence.
Mindfulness: Practicing bodily awareness frequently and daily. Also, becoming aware of negative thoughts & learning to reframe them.
Creative work: Making something can touch all areas of health. Baking, playing piano, drawing, and writing are some of my favorite methods of creation and self-expression.
Forgiveness: Toward myself and others. I look at forgiveness as a practice and a process rather than an event. Sometimes pain resurfaces and it’s a choice each time how to react. But there is a huge amount of peace and relief to be had in learning to forgive.
There are many more I could add to this list!
We sometimes treat our bodies or our minds or our spirits in isolation. But we’re not a collection of disconnected parts. In fact, writing this has reminded me that when I seem to be hitting a wall in one area, it may be time to take a deep breath and tackle the problem from another angle. Or try resting and relaxing (which should also be on this list!).
Try one new thing. Make it a habit. Change up a current habit. Expect bad days. Find your motivation and remind yourself often. Celebrate your small wins.
Change is possible. You, who keep trying day after day, are already a winner.
With love,
Ordinary Girl