How to be less clumsy?

[ItsBulkingSeason]

How can I become less clumsy? I am always bashing into things or banging myself. I literally just slipped on the stairs and now my forearm by my elbow is coming up with a cracking bruise.

I already have a bruise above my elbow from banging it whilst hoovering, my wrist on the other side is bruised from a door frame incident and my shin has a huge bruise from whacking it with a dumbbell.

those are just this weeks bruises. It’s constant.

I am getting embarrassed that people will think I am in an abusive relationship but I’m not, I am just clumsy I bounce off things instead of going round them. What can I do!

Have you dyspraxia? You could get occupational therapy if you do, that helps.

I become very clumsy just before and during my period every month. Could it be that?

If not i would suggest dyspraxia, or even trauma... if you've grown up in a home where you don't feel safe and are hit a lot it can make your nervous system jumpy which can impact on your spatial awareness

Instead of being cross with yourself maybe just accept it is part of who you are?

I felt so ashamed of how clumsy I was. Then I was finally diagnosed with a neurological condition and all the little accidents made sense. But I wish I had been kinder to myself before diagnosis

I am on my period but I think I am clumsy all of the time, I haven’t actually thought about the correlation, I will bear it in mind though.

I did have a lot of childhood trauma, I didn’t realise that could impact. I am a very jumpy person.

No idea about dyspraxia, I will have to have a google of that. I have been referred for an ADHD assessment, are they related?

I am glad you are accepting of it and have made peace.

I usually just laugh it off but it’s time of the month so I am feeling sensitive and just fed up. I try to watch where I am going and then all of a sudden a wall jumps out at me!

Being clumsy is common in people with ADHD.

@Magamaga ah, I will be sure to mention it when I get assessed then.

Is there some kind of course I can do to help me be more careful or something? I am feeling very fed up with it this morning.

Hi OP, I've always been clumsy. DH is constantly rolling his eyes at my bruises and telling people that he hasn't beaten me up.

And at the age of 46 ive just found out I'm hypermobile, possible EDS. Which explains a lifetime of walking into the bed frame, tripping over the dishwasher door, catching the kitchen island on my hips and walking quite literally into doors.

Oh and I have an ASD son, my AuADHD niece is very much on a difficult part of the spectrum with dyspraxia and constantly bruised.

What is EDS? I thought hyper mobile was bending your thumb back to your arm - think I may be confused on that one.

Not a day goes by when my hips don’t take a beating. I swear things move when I am not looking.

You can self refer for physio. They can check your stability, your hips and knees. If you are hypermobile they can show you strengthening exercises.

I do a lot to build up my hips and knees.

It's about pro-prioception. Awareness of your body in relation to the world.

It’s not about being ‘more careful’ it’s not your fault! (if you have dyspraxia)
Yes it can go hand in hand with ADD.
You are probably way more careful than most people because you are trying so hard not to do it. Be nice to yourself x

There can be all sorts of underlying reasons.

The best approach is to be a bit more mindful. I know it sounds obvious, but pay attention to what you are doing, stay in the moment.

Hypervigilance- worrying about everything everywhere- means you aren’t worrying about what’s in front of you.

Worrying about the next job stops you paying attention to the job in hand.

You can’t change yourself all in one go, be attentive all of a sudden. What you can do is get some practice in it. The more you practice, the easier it will come.

So maybe choose walking down the stairs as your attentive practise. Pause and think and feel and look as you do the stairs. After a while it will become second nature.

Then choose making a coffee. Pause. Watch the water going into the kettle. Feel the weight of the cup. Smell the coffee powder. Be in the moment.

You might even enjoy it- it’s very restful for a triggered nervous system.

And this isn’t n accusation of carelessness- for whatever reason, it’s harder for you.

That doesn’t mean you can’t practice and get better!

I have had a Google of dyspraxia and I don’t think I have that, some of the symptoms I do struggle with but mostly the ones that overlap with ADHD. I have been trying not to Google that too much though because I don’t want to convince myself I have it before the assessment if that makes sense.

I don’t struggle with speech or writing or getting dressed. I can cook fine although burn myself on a weekly basis, usually my thumb on the rack above the one I am taking food from (currently have a burn there).

For some reason I can't post the link, but google hypermobility and poor pro-prioception. And be amazed.

Literally I had no idea that thats the reason I can't stand up properly at the kitchen work top without having to lean over and support myself. And why my knees give way sometimes.

Thanks @myplace that is good advice and I will give it a try. I am really bad at mindfulness, I have had lots of therapy and they always throw mindfulness in but I am terrible at it. I will try to be more present on the job at hand.

Pilates might be good. Or Tai Chi. There's a lot of focus on where different parts of your body are in relation to each other (proprioception) and improving coordination.

How about tiny buttons or zips. Did you struggle as a child but found work around? Yes you can write but do you find it tiring ?

Wait until your assessment, they will know what to ask, all the best.

@3luckystars I quite often punch myself in the face doing zips which is probably not how everyone gets dressed come to think about it. That just gave me a giggle.

My hand gets tired writing but I assumed everyone’s does and my shin hurts if I have to drive for more than an hour.

Driving a half was a task and a half. It took me 5 tests to pass and I still park in the furthest corners away from others to avoid potentially hitting anyone whilst parking.

@Fishystripe thanks I will give Pilates a try, I have been meaning to give it a go.

Oh and I am rubbish at sport, I can’t throw, can’t catch, can’t aim at a target. I can run ok and I love exercise but sport is an absolute no go.

I tried Zumba and that was a disaster 🫣

It is linked to neurodiversity. I would highly suspect, if you are in the process of diagnosis for ADHD, that it's connected to this for you.

The clumsiness you describe, is just like me. In my case I am ND. It is getting worse in relation to my menstrual cycle and as I approach perimenopause!

I am very clumsy, have bad spatial awareness in that I'm always clipping my ankles or shin on something, door, doorframe. Plus bruise easily due to diabetes. I've just accepted, tried to slow down, and move more slowly and with more care generally.

Nope, me either!
I also punch myself in the face a lot!
I don't think I'm ND but there is a massively strong link.