H.O.P.E. | Exercise and Fibromyalgia

Exercise and Fibromyalgia
Thirty years ago, my grandmother was diagnosed with rheumatism, twenty years ago my mother was told she had bursitis. Today the diagnoses is, "myofascial pain syndrome, fibromyalgia or chronic fatigue." Are they the same, and is there such a condition referred to as, "fibromyalgia?" The answer is yes, although many physicians still refer to it as a, "waste basket diagnosis." The initial challenge with this disorder is finding a physician who will make a diagnosis, and then finding ways to make your muscles healthier. 90% of those diagnosed with Fibromyalgia state they feel when they exercise.

Common sense tells us regular exercise helps brace your muscles against the assault of Fibromyalgia. Immobility is your greatest enemy because unused muscles tend to stiffen and atrophy. Getting the right amount of exercise if you have Fibromyalgia is a precarious balancing act. Exercise too little and you have deconditioned, tighter muscles. Over do it and you end up in more pain. Too often physicians are quick to recommend exercise to the Fibromyalgia patient, without educating them "how" to exercise. Exercise should begin with only a few minutes of a sustained activity, such as walking, cycling or swimming- 3 to 5 minutes to prevent pain from occurring later the same day or the following day. Additional minutes (i.e. 1-2 minutes once a week) may be added gradually until 20-30 minutes are achieved 4-5 days per week. At this point, intensity should be increased, (again at a very slow pace) using heart rate monitoring as a guide.

What type of exercise works best? Avoid activities like high impact aerobics that could jar your muscles, fracture bones and require too much exertion. Also avoid exercise that requires repetitious muscle movements, this may cause muscle spasms and trigger points. Working with weights should be done under the close eye of a physical therapist or personal trainer familiar with Fibromyalgia. The use of low weights (1-3 pounds) and low number of reps is recommended. Some people with Fibromyalgia find the movement therapies of Yoga and Tai Chi very helpful. These therapies promote flexibility, increase strength and encourage relaxation. Try the Feldenkrais method of movement, it can make you aware of poor posture or movement patterns you may have developed to accommodate your chronic pain. Many of the Y's and rehab centers offer warm water aerobics. Waters buoyancy virtually eliminates gravity's pull on the body, which relieves stress on painful tissues and joints and provides an ease of movement not possible on land.

It is also important to have adequate protein in the diet, without this muscle repair fails to take place. A 40-30-30 (40% protein, 30% carbohydrates and 30% fat) will supply the proper nutrients the body needs. In addition a multivitamin will also help replace lost or needed nutrients. Equally important is proper sleep to repair and recharge the body.

Remember to create a realistic goal and be kind to your body. Start slow, don't overdo it remember the old saying, "no pain, no gain" does not hold true if you are exercising with Fibromyalgia.

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