Monday, June 8, 2015

"But Exercise Makes Me Feel Worse"

"Exercise improves your pain threshold,” says Trent Nessler, PT, DPT, MPT, a vice president with Champion Sports Medicine in Birmingham, Ala. “With chronic pain, your pain threshold drops -- in other words, it takes less pain to make you feel more uncomfortable. With cardiovascular, strengthening, and flexibility exercise, you can improve that pain threshold.”

“Exercise improves your pain threshold”  

Lets think about that for a minute. 

Ok minutes up!
Who wouldnt want to feel just a bit better if they could just from getting a little exercise? 

The first thing you think is "when I exercise I feel worse". 
The next thing you think is "I am so sick of people telling me to exercise!"
(Its ok, I dont get offended)
But you have to realize the only reason people say it all the time is because generally its true. NOT always, but generally.  (I'm not talking about those who think exercise and a good nights sleep will cure you!) Just as changing your diet "generally" helps. I always point out that I am never ever a one size fits all person. I don't like blanket statements because I am smart, experienced and open enough to know that not everything works the same for everyone. 
There is such a thing as exercise intolerance

Impaired oxidative phosphorylation not only causes muscle fatigue but also muscle cramping with or without tenderness, or a feeling of extreme heaviness in the muscles. These symptoms are especially severe in those muscle groups being used, and patients often complain of discomfort in the legs or even muscle spasms.The discomfort may be felt immediately following the activity or later on, waking up the patient from sleep. Following more prolonged or intensive activity, the pain or heaviness can persist into the next day(s) despite rest. A subset of patients has pain associated with elevations of CK and intensive exercise can lead to frank myoglobinuria; there may also be associated lactic acidemia (DiMauro, 1999).


With that said of course if you are going to hurt more you are not going to want to do it. And it takes a special determination to do it anyway knowing what lies ahead. One of the most common statements you hear from a Fibromyalgia/ME/CFS patient is  "I'll pay for it later"
Its part of our permanent vocabulary. But lets put this in perspective.


You drink foul tasting cough medicine because you know it will help your coughing. 
You take antibiotics when you dont like prescriptions because it will help your infection.
You spend $500 dollars on a brake job because you know it will save your life. 
You do so many things as a parent that "hurt", because you are trying to shape, protect and teach your child.
Something we are very guilty of is doing too much because we dont like to say "no" to others. We KNOW its going to hurt, but we do it anyway. We just decide to "pay for it later".

Well, a permanent part of my vocabulary is "you are in pain anyway". You are in pain anyway so why no make it count for something. Why not endure just a little more pain now, to prevent even greater pain down the road? I don't say that off the cuff, I don't think "if I can do it you can do it" and  I don't think its easy. 
BUT..aside from the abundance of articles, studies and "opinions", you do experience this yourself that....
The less you move, the more it hurts. The more it hurts the less you move.
 So it becomes a self fulfilling prophecy. It hurts so bad you stop for a while and when you try again you want to die because it nearly kills you. And that's real pain, not an excuse to avoid exercise. 
The first "exercise' you should do is with your fingers! Do some research. Look on the internet, ask questions in support groups, read blogs and see what types of exercises and modalities seems to have the best results.  Make a list and then rate them in order of effectiveness. 
#1 Would be the most common, popular or least painful to incorporate. #2 Would be the next most common answer. 
Example:
1. stretching
2. walking
3.yoga 
(certain types, not the twist in a pretzel type!) 
etc....
Then, call the doctor and make an appointment to discuss the best way to go about getting some exercise. Bring your list and your research. DON'T FEEL FOOLISH. Most times coming armed with information will make them take serious, and provide specific answers. Don't let them tell you "go get a trainer", or "just start walking". That's not a plan. 
A plan is a detailed proposal for doing or achieving something, OR an intention or decision about what one is going to do. You need to decide what to try first, at what intensity level and how often. It might be to even get a referral to a physical therapist or exercise physiologist to get the proper advice and program.

For example, If you decide to walk you shouldn't just walk 2 miles after having done little to no exercise. You could cause a flare and/other reactions. Graduated walking is best.  Decide with the doctor based on your condition how much and how far. Starting with only 10 minutes (any pace) 3 times week for 3 weeks. Then try to increase it to 15 minutes or just try walking a little faster.Then 4 times a week for 3 weeks (or simply increase to 15 minutes still 3 times a week), and so on. If it does not agree with you you will know right away. Maybe you have to cut back to 2 days, walk slower, or move on to the next thing on your list.  

If you chose yoga, start with only one class in a week. Wait and see how your body responds for the next few days. (Try looking on Meetup , facebook,  or local papers, gyms and studios for a free class in your area before you commit to the cost of a full session in case its not for you. A lot of studios also offer a drop in rate to you can try just one class) Its also not a bad idea to talk to the instructor ahead of time via phone or email and make them aware of your medical issues and what your goal is. They will be able to give extra instructions for your benefit, provide blocks or straps for you to modify some of the common moves so they do not cause you great discomfort and make sure you are in the right class, or tell you which one to try.  In my experience, Hatha, Svaroopa and Restorative are the top most effective types for Fibromyalgia and whole body pain related issues. Especially for beginners. 

The key is to find something that works for you. Don't judge  yourself or compare yourself to the others, especially "healthy" people around you. Each person has their own challenges, progresses at their own level and are motivated by different reasons. I beg of you to keep trying. Just keep trying and don't get discouraged by setbacks. 
I actually took that word out of my Rolodex because it has too much of a negative connotation. It's not a setback, its simply a communication from your body. Just as a dog has to bark or a baby has to cry to communicate, your body has no voice. It has to tell you when you have pushed it too hard somehow doesn't it? Its just a message to "slow down', pace yourself and in some cases when you seem to get no feedback, its actually saying "hey that wasn't so bad! you can probably do that again!"
    • tention or decision about what one is going to do.


Matthew Jones, researcher at the University of New South Wales who led this study   said “the results remind us that the longer we stick with an exercise program, the less physically discomfiting it will feel, even if we increase our efforts ... The brain begins to accept that we are tougher than it had thought, and it allows us to continue longer, although the pain itself has not lessened.” (A less technical article that translates the study can be found here.)

*This is not to say you will be healed, that you won't or don't need additional therapies or medications. Exercise it is just an additional tool for your arsenal to help combat pain. Always consult your doctor before starting any exercise program. 
A Beginners Guide to 8 Major Types of Yoga
Yoga Diciplines- Different types of Yoga
Relieving Pain Through Exercise-Not Medicaion





19 comments:

  1. Thanks for all the great ideas! I was sitting at my computer today and could not for the life of me think of something to write about. This was really helpful. Thanks again!
    Aire Bra | Sandhi Sudha

    ReplyDelete
  2. Exercise improves your endurance. These three are basics yet most effective to build up your body. Thank you for sharing all this.

    ReplyDelete
  3. Hey excellent information!! thank you for providing such a great post as it was helpful to me and I will surely recommend it to all my friends. Keep updating with more such posts

    ReplyDelete
  4. Valuable Post.
    It is helpful to fibromyalgia patient.
    Thanks for sharing !
    Fibromyalgia support groups

    ReplyDelete

  5. Back pain may be classified by various methods to aid its diagnosis and management. The duration of back pain is considered

    in three categories, following the expected pattern of healing of connective tissue. Acute pain lasts up to 12 weeks,

    subacute pain refers to the second half of the acute period (6 to 12 weeks), and chronic pain is pain which persists beyond

    12 weeks. So we access to you

    Home Remedies For Back Pain
    .

    ReplyDelete
  6. This comment has been removed by the author.

    ReplyDelete
  7. That's perfect information about fibromyalgia. read about Kratom how it help to treat fibromyalgia. Read here at Kratom Guides.

    ReplyDelete
  8. I absolutely hate my disease and everyday used to be a battle to get out of bed.I've tried everything and it all came down to diet and yoga. The yoga to increase my pain threshold and to stretch out those joints and tendons. The diet I found in the form of a book at this website: http://bit.ly/2esk8Ka . The only way to start beating fibro is with knowledge. Hope this was helpful

    ReplyDelete
  9. Detestable condition! Maybe some people do better with exercise and diet. It would be nice to know what really causes fibromyalgia, and what to do for it. There are so many conditions that cause widespread pain! They can't all have no cause.

    ReplyDelete
    Replies
    1. I agree, but even when one study, doctor, or lab test says they know, that is in dispute by many other studies, doctors, and lab results....its a no win as far Im concerned.

      Delete
  10. This comment has been removed by a blog administrator.

    ReplyDelete
  11. I was diagnosed with Fibromyalgia around 6 years ago although I'm certain I have had it much longer than that. I have suffered from sleeplessness, joint stiffness, severe pains, depression and fatigue. My neurologist prescribed duloxetin 40mg daily (Given as 20mg twice daily), although it did relieve some of the pain, I still suffered from joint stiffness and extreme fatigue. Finally, i started on Fibromyalgia herbal formula i ordered from NewLife Herbal Clinic, this herbal formula did the magic! almost immediately i started usage, i started noticing a general reduction of symptoms including the very severe pains and fatigue. 9 weeks into usage, the disease has totally succumbed to this herbal treatment. The whole pains and terrible fatigue has seized and i am now able to function fully well again. (Visit www .newlifeherbalclinic . com or email info@ newlifeherbalclinic . com) I'm able to get out of bed in the morning and have more energy to go about my daily activities.

    ReplyDelete
  12. I have just been diagnosed with fibromyalgia on December 5, 2016. I had the symptoms for a long time and it became unbearable. I am a Head Start preschool teacher and my attitude changed, short tempered. It was time for me to retire. I am tired all the time and all I want to do is sleep. I don't sleep well at night. I stopped taking naps because I am able to sleep the whole night. I know that I have to take one day at a time. This is not a mind over matter in this situation. I had support from my doctors, family and friends. i looked further for an alternative treatments, and then a friend of mine told me about Health Herbal Clinic in Johannesburg who sell herbal formula for diseases including FIBROMYALGIA disease, I contacted the herbal clinic via their website and purchased the fibromyalgia herbal remedy. I received the herbal remedy through DHL couriers within 8 days and i immediately commenced usage as prescribed, i used the herbal remedy for about a month and 1 week, my condition has greatly improved, all my symptoms including Chronic muscle pain, Abdominal pain, nausea, I am fibromyalgia free! contact Health Herbal Clinic via their email healthherbalclinic@ gmail. com or visit www. healthherbalclinic. weebly. com

    ReplyDelete
  13. ALL THANKS TO DR WILLIAMS FOR THE GREAT DEED HE HAVE DONE FOR MY DAUGHTER?
    My daughter suffered from fibromyalgia for more than 12 years which we started experiencing in her when she turned 8 year and 5 months we all thought it will end but got even worse as days went by. We tried all several treatments and therapy prescribed by various doctors we met but to no avail, she always complain of joint stiffness, and have difficulty falling asleep. She usually tells me she feeling tired. This were steady disorder that disrupted her entire life, even at night she slept less because of this.It was during a casual conversation with a friend that i learned about Dr Williams herbal medicine I was able to contact him on his email address. and give him all the necessary information that he needed,few day later he sent me the herbal portion and his medicine was able to restore her back to normal and she is very okay now without any side effects whatsoever. If you have fibromyalgia, do not hesitate to contact him on drwilliams098765@gmail.com for advice and for his product. I hope this also helps someone out there

    ReplyDelete
  14. As a sign of gratitude for how my son was saved from fibromyalgia , i decided to reach out to those still suffering from this.
    My son suffered fibromyalgia in the year 2013 and it was really tough and heartbreaking for me because he was my all and the symptoms were terrible, he always complain of joint stiffness, and he always have difficulty falling asleep . we tried various therapies prescribed by our neurologist but none could cure him. I searched for a cure and i saw a testimony by someone who was cured and so many other with similar body problem, and he left the contact of the doctor who had the cure to fibromyalgia . I never imagined fibromyalgia has a natural cure not until i contacted him and he assured me my son will be fine. I got the herbal medication he recommended and my son used it and in one months time he was fully okay even up till this moment he is so full of life. fibromyalgia has a cure and it is a herbal cure contact the doctor for more info on drwilliams098765@gmail.com on how to get the medication. Thanks for reading my story

    ReplyDelete
  15. WOW ALL THANKS TO DR WILLIAMS I HAVE NEVER BELIEVE IN HERBAL REMEDIES.
    my son have been a patient of fibromyalgia . I had tried a lot of anti viral med prescribed to me by doctors over how many years now but I could not see any improvements in my son symptoms. One day while going through the internet , i got to know about this great Herbal Dr who uses his herbal remedies in curing people from fibromyalgia ,quickly i contacted him and he prepared a herbal medication for my son which i received and he used it as instructed by dr williams. After few weeks the improvement were very visible. the chronic muscle pain and the tightness of the joint stopped, I would really recommend this to all my friends,families,around the globe suffering from fibromyalgia.you can contact him through his email on drwilliams098765@gmail.com.for advice and for his product ,his a good man and am very happy to give this testimony.

    ReplyDelete
  16. thanks for the information
    fibromyalgia
    http://magazines-for-women-2020.blogspot.com/2017/08/more-women-have-fibromyalgia-than.html

    ReplyDelete