Science, Fibromyalgia, and Exercise

Courtesy Pexels.com

Last year I wrote about the importance of critical thinking and problem solving and casting a light on recurring theories. This year, I decided to kick off a review of the research beginning with a look at exercise and fibromyalgia.

                                

In my 2015 blog, I asked "Can Aerobic Exercise Reduce Fibromyalgia Symptoms?" As I said, the answer is tricky because there is evidence that aerobic exercise can reduce symptoms, and there is evidence to suggest it can increase symptoms. So, maybe we should look at the evidence on different types of exercise, like warm water (aquatic) exercise, yoga and stretching, and aerobic exercise vs. tai chi.

                                                                                   

AQUATIC EXERCISE

Using assessment parameters we usually see when studying fibromyalgia, researchers (2008) looked at the effectiveness of aquatic (warm water) therapy compared to home based exercise therapy.  They found that both aquatic therapy and home-based exercise programs have beneficial effects. However, when considering pain management, only aquatic therapy had longer lasting effects. And, a 2015 study revealed that a pool-based aquatic aerobic exercise program was the most effective treatment when compared to isometric strength-stretching and aerobic exercise. So, can we conclude aquatic therapy is good for fibromyalgia, maybe not?

In 2014, Bidonde J, et al. concluded that there is low to moderate quality evidence to suggest that aquatic training is beneficial. And “very low to low quality evidence suggests that there are benefits of aquatic and land-based exercise, except in muscle strength (very low quality evidence favoring land)”. What are we to think? 

Ai Chi = The use of breathing techniques and progressive resistance training in water to relax and strengthen the body, based on elements of qigong and Tai chi chuan.

Ai Chi - Wikipedia

I personally found aquatic therapy made my myofascial pain syndrome pain much worse. Enter Ai Chi. Knowing my past experience, my physical therapist encouraged me try Ai Chi. Trusting in him, I did. It is very different and I liked it. So, it comes as no surprise to me that a 2016 pilot study found “significant differences in values such as pain perception, vitality, mental health, as well as perceived overall improvement in quality of life”. This new approach (Ai Chi), rather than aquatic strength training, may make a difference in the benefits of warm water therapies. 

RESISTANCE EXERCISE

Research on resistance training (isometrics, weight training, etc.) is reported by the experts to be of low quality, so I am not entertaining it here.

STRETCHING AND YOGA

A 2014 Brazilian review, Effects of muscle stretching exercises in the treatment of fibromyalgia, found significant improvement in all studies regarding pain and quality of life. However, they concluded that even though it is clear that muscle stretching for fibromyalgia is important, there is a need for further studies because of the low quality of methods used and the lack of standardization for comparative analysis. This makes it difficult to know if a certain stretching technique is better.

What about yoga?

A 2011 pilot study suggests a protocol for managing fibromyalgia with yoga and meditation. While they do report positive responses, there were only 11 participants.

Courtesy Pexels.com

Side note: I do a few gentle flowing yoga poses as a warm up to tai chi. If my chest feels restricted, I get right to breathing through the child’s pose. Tree pose is my barometer for knowing when I need to work on balance before I do something stupid, like fall over for no reason, or sling my arms into walls, what I call in our BIG book, the “Bull in the China Cabinet Effect.” I have learned that holding postures will activate trigger points and cause mind-altering pain. But, stretching can feel so good; and when it’s done right, it should.

A small 2017 mindful yoga pilot study found fibromyalgia symptoms and functional deficits improved significantly, as did physical tests of strength and balance, and pain coping strategies. These findings indicate that further investigation is warranted into the effect of Mindful Yoga on neurobiological pain processing.”

AEROBIC EXERCISE vs. TAI CHI        

Aerobic exercise is often suggested as a first line treatment for fibromyalgia. However, as recently as 2017 that could change. In a review, researchers report those of us with fibro may see little to no difference in our pain and physical function from aerobic exercise. Quote, “We downgraded the evidence owing to the small number of included trials and participants across trials, and because of issues related to unclear and high risks of bias (performance, selection, and detection biases). Aerobic exercise appears to be well tolerated (similar withdrawal rates across groups), although evidence on adverse events is scarce, so we are uncertain about its safety.” There is some research to suggest the way our body responds to exertional demands could play a role in our intolerance to aerobic exercise, such as running, biking, or other physical activities that increase our heart rate.

Balancing Rocks-Celeste's Photography

There is a great deal of evidence to suggest tai chi is beneficial for improving fibromyalgia symptoms and mobility.  Maybe that’s because our autonomic nervous system tolerates the gentle movements of tai chi better than aerobic exercise. A randomized controlled trial published on March 23, 2018 looked at the effects of tai chi training in relationship to heart rate variability, symptoms, and muscle fitness in women with fibromyalgia and suggest tai chi may be effective for improving autonomic balance, pain, fatigue, strength and flexibility in women with fibromyalgia. And, a study published March 21, 2018 found “tai chi mind-body treatment results in similar or greater improvement in symptoms than aerobic exercise”.

It’s important for anyone with chronic pain to keep moving. And, when it comes to fibromyalgia, it appears the positive results are more likely if the practice of mindfulness is included with exercise.

Additional Reading:

A Year of Fibro: Musings, Writings, and Opinions, May 2016. A recap of my writings on fibromyalgia

9 Reasons Tai Chi Reduces Pain and Promotes Health

In healing,

Celeste Cooper, RN / Author, Freelancer, Advocate

Think adversity?-See opportunity!

http://www.CelesteCooper.com

~ • ~ • ~ • ~ • ~ • ~

Learn more about Celeste’s books here. Subscribe to posts by using the information in the upper right hand corner or use the share buttons to share with others. 

Leg Circulation, Skin Cancer and My Second Pump: Another Three?

The first week in January, I had a squamous cell skin cancer removed from the inside of my foreleg. You could nearly drop a marble in the hole when the cancerous tissue was removed. A vertical incision was done so the edges would come together for healing. Unfortunately, it did not stay that way. I developed blisters, sloughing, excoriation, and eventually an open and deep wound.

Healing Stages

Healing with chronic illness

The surgeon asked me if I had other medical problems besides having thin skin, a history of cellulitis, Raynaud's, and idiopathic edema. Other than having Hashimoto’s, fibromyalgia and ME/CFS I didn’t have an explanation, I didn’t have an explanation. I don’t know if I will ever know why my body reacts this way. I do not take a medication that would cause skin thinning, poor healing or easy bruising. I wonder if the immune factors elevated in my FM/a test might play a role. But, whatever it might be, I needed to manage this wound successfully. As a nurse, I knew it was going to take time and careful attention.

Stagnation and movement

I was sedentary with my legs elevated for two months, and it was grueling. I knew the importance of keeping blood and lymph moving and this is a perfect example of why I write about it. Lack of movement was not only detrimental to my leg healing, it also caused my fibro, arthritis, and myofascial pain to flare. I had to find a way to get the blood and lymph moving for my general health and for this leg!

The second heart pump: a win-win motivation spin

In my search I found many ways to keep circulation chugging along like the little engine that could. Most I already knew but none was as motivating as thinking of my legs as a second heart pump. It made it easy to include mindfulness and visualization with movement and help with mind/ body balance.

*These movement strategies are also helpful for restless leg cramping and more.

Dr. Sam Robbins’ You Tube video gives relatable information on how our legs, as a second heart pump, are important to our health. He gives us three valuable exercises that no doubt help with healing. Once I was able to start my daily walk again, my leg wound began to heal at a faster rate.

A plan

So, how did I go about moving while tethered to a chair?

·        Exercise on the hour.

·        Three repetitions. The number three is my start-low and go-slow strategy. Repetition is not my friend because of myofascial trigger points. So when I progress any routine, I increase the frequency, not the repetitions. Maybe that doesn’t work for you, but whatever you prefer, the goal is to stay movement motivated.

·        When up to the bathroom, I swung my leg back and forth and kicked the air while holding onto something. The “pumping” motion helped return blood and lymph back into circulation. Dr. Robbins inspired me with his information on “rebounding”, which works something like bouncing does for astronauts.

·        In the chair, I did leg lifts, bicycle peddling, flexing and extension of my ankle, etc. These are essential elements for those of us with leg circulation problems. 

This has been a great learning experience for me. Sure, I wouldn’t ask to have this happen again, but it did happen. I practice T’ai Chi, but the conscious awareness I now have for my second heart pump has added a new meditative movement that will help all of my leg problems and I hope sharing my story will do the same for you.

“When confronted with challenge,

I discover my inner strength.”

Celeste Cooper,

Broken Body, Wounded Spirit: Balancing the See-Saw of Chronic Pain, Spring Devotions

In healing,,Celeste

"Adversity is only an obstacle if we fail to see opportunity."

~ • ~ • ~ • ~ • ~ • ~

Celeste Cooper, RN

Author—Patient—Freelance Writer at Health Central & ProHealth —Advocate

Celeste’s Website: http://CelesteCooper.com

Learn more about Celeste’s books at her website or find links here on Celeste's  blog. Subscribe to posts by using the information in the upper right hand corner or use the share buttons to share with others.

All answers and blogs are based on the author's opinions and writing and are not meant to replace medical advice.  

Can Aerobic Exercise Reduce Fibromyalgia Symptoms? by Celeste Cooper

The answer to this question, "Can Aerobic Exercise Reduce Fibromyalgia Symptoms?" is tricky because there is evidence that aerobic exercise can reduce fibromyalgia symptoms, and there is evidence to suggest it can increase fibromyalgia symptoms.

The Cardiovascular System

In regards to helping symptoms, aerobic exercise is movement that increases your heart rate. Because the heart is a muscular pump, making it work by increasing heart rate, aerobic activity improves the strength of the heart walls, making it more efficient. The heart can eject more oxygen rich blood to the cells.  Exercise also releases the feel good hormones thought to be in short supply for those of us who have fibromyalgia and cellular oxygen deprivation has been noted in some studies..

The Lymph System

Exercise or movement of any kind is the engine, the only engine that drives the lymph system, which is responsible for gathering, filtering, and removing cellular waste from the body. When the lymph system is working right, or we aren’t moving enough, swelling occurs in our extremities, a source of complaints for many people living with fibromyalgia.

The Muscles

Myofascial pain syndrome (MPS) is a condition that can be misdiagnosed as fibromyalgia and it can coexist with fibromyalgia. If you have myofascial pain syndrome, make sure your muscles are well cared for and returned to their normal resting length before exercising, including weight bearing exercise or weight bearing of your body or static positions during Yoga. Otherwise, you may feel the exercise is worsening your symptoms because of stress on muscles with trigger points. Healthy muscles ward of the trigger points of MPS, so exercise is good for prevention, but not for treatment. Opting for T'ai Chi or Qi Gong might be a better choice.

Autonomic Effects

Some fibromyalgia patients have a condition called postural orthostatic hypotension. If you have this condition, aerobic exercise can harm you. Other studies suggest that some FM patients have a heart rate variability. In other words, when you exercise, you cannot reach your target heart rate, through no fault of your own. You body is not responding as it should.

What Next?

The best way to treat our body is to move it. Maybe we don’t tolerate exercise, maybe we tried too much too soon, maybe we have a joint problem that keeps us from doing moderate aerobic exercise, but even our joints do better if we move them. The best thing to do is move and use common sense. Nobody— nobody—NOBODY should start exercise without slow conditioning; magnify this by 10 for the  5 million Americans 18 or older who live with fibromyalgia.

When we say baby steps, really think about how a baby starts to walk, develop muscle slowly with certain movements.

So the short answer to “Can Aerobic Exercise Reduce Fibromyalgia Symptoms?”

• One size does not fit all.
• Start low and go slow.
• And by all means—MOVE (even if it means exercises done in bed or requires the assistance of a caregiver).

~ • ~ • ~ • ~ • ~ • ~

(Signature line appended, April 2018)

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Celeste Cooper, RN / Author, Freelancer, Advocate

Think adversity?-See opportunity!

http://www.CelesteCooper.com

~ • ~ • ~ • ~ • ~ • ~

Learn more about Celeste’s books here. Subscribe to posts by using the information in the upper right hand corner or use the share buttons to share with others. 

Exercise and Fibro by Celeste Cooper

Because we are all unique individuals with varying comorbid or co-existing conditions, you will want to experiment with different types of what I like to call “movement therapies.” For instance, a person with lung disease will not have the same abilities as someone who is able to swim and jog without an increase in their

symptoms. A fibromyalgia patient who also has myofascial pain syndrome will want to make sure their myofascial trigger points are being successfully treated before exercising a shortened and weakened muscle. 

Exercise that keeps your muscles from wasting and keeps them from becoming stiff is the one that will help you most. Try not to become so afraid of pain that you stop moving all together, because research tells us a static or sedentary lifestyle is not good for the FM patient, and non movement can contribute to pain not to mention add other health complications.  If you have other physical limitations, try rocking in a rocking chair. If you have difficulty with balance or you have severe joint disease, you may want to try Yoga that incorporates the use of bolsters. T’ai Chi is also a good movement therapy because it requires focus and slow movement. If you choose to swim, do so in a warm water pool to avoid putting your muscles under any undue stress. Aerobic exercise is important too unless you fall into a subgroup of fibromyalgia patients that has heart rate and blood pressure drops, in which case the autonomic nervous system isn’t working quite right and aerobic exercise could be harmful. In other words, let your body be your guide.

"Keep a “Movement Report Card”

As with all things fibro, our bodies don’t respond normally, so soreness may not occur until several days later. A mild increase in muscle tenderness will occur in anyone so don’t let this stop you. However, if you find the tenderness is extraordinary, back off, change your movements, or rest for a few days before beginning again. Check your records to see if there is anything in particular you added that might be causing more problems. This might include a new yoga position or an increase in your time walking. Always be respectful of any other conditions you have in addition to fibromyalgia, and unless your doctor tells you otherwise, drink plenty of water.

Hobbies that require physical movement, such as gardening or chasing butterflies around with a camera are good movement therapies too. Use caution, and control movements so you don’t put undue stress on the same muscle groups, your spine, or your joints. Hobbies that require you to move and get outside not only helps physically, it helps us spiritually too. 

“Musical ideas sprang to my mind like a flight of butterflies, 

and all I had to do was to stretch out my hand to catch them.”

~Charles Gounod

Don’t forget to stretch. You don’t have to go overboard, be gentle with yourself. You might try incorporating a stretch while in the shower and then use your towel as an exercise tool while drying off. Put frequently used items at a level where it will provide a mild stretch to reach them. When up an about in the house, try bending over and touching your toes several times a day. Speaking from experience, come back up slowly so you don’t topple over. When you are not in a flare, try parking further away when you are on an outing. Try walking backwards from time to time, supposedly, it burns more calories and exercises the mind. Unrealized exercise works the same as a movement routine.

Always start low and go slow.

Use as much of your battery as possible without completely draining it.  If you expend all your energy in one day, it can set you back several. Whatever you choose, do it wisely and document your symptoms and tolerance. Always start low and go slow. Your best choice is a type of movement that you like to do.

You can read more about many different types of exercise, therapies, and precautions in 

Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome,and Myofascial Pain: The Mind-Body Connection.

~ • ~ • ~ • ~ • ~ • ~

All answers and blogs are based on the author's opinions and writing and are not meant to replace medical advice.  

Celeste Cooper is a retired RN, educator, fibromyalgia patient, and author of books related to chronic pain and illness. You can read more about Celeste and her work on her Amazon Author Profile, here , or look to the right of this blog for direct links to her work.

Grooving to the Move: Seven Points of Locomotion. Part II by Celeste Cooper

In part I, here, we talked about the first 3 points to “Grooving to the Move: Seven Points of Locomotion.”

1) First, understand the urge to slip up is not yours alone.
2) Think of exercise as movement therapy.
3) Moving for the benefit of it with the least stress.

Now it’s time to look at number four, exercising when you have chronic pain is the personification of the three rights:

1) Right kind
2) Right amount
3) Right time

 So, what is too much, and what is enough? Stretching and aerobic exercise are a must if your physician has approved it for you and you don’t have a condition that prohibits it, but going too fast or trying to exercise a muscle riddled with myofascial trigger points will only set you back, give you feelings of defeat, and most likely cause you to quit. Key points number five, live by your convictions. Accept what you can, acknowledge difficulties, and create opportunity.

                                                          Tattoo this to your forehead.

What about when we are in a flare? Key point number six, know your body.  What are its experiences from previous flares?  Move when you can to prevent atrophy of your muscles. Don’t overdo, there is plenty of time to get your groove on again, just don’t forget “Everybody is doin' a brand new dance,” there is always somewhere to join in. When movement results in relief of symptoms, trigger points are treated, and we identify aggravating factors, we can sit back and appreciate the good feelings. We are definitely more likely to shake our bootie when we are able.

Number seven, certain times of the day are generally better, such as late morning, and early afternoon (after food has settled, because when we eat, blood is shunted from muscle and other organs to help digestion work properly). Exercise or movement therapy, which ever appeals to your sensibility, causes the brain to release “feel good chemicals” called endorphins, which is great, but in excess, they can interfere with sleep, so avoid routines or the urge to get your groove on right before going to bed.

Finding the right fitness routine for you is important; imagine the oil lubricating stiff muscles allowing them to flow freely as you move, instead of jerking and resisting one another like a sputtering car nearly on empty. Remember, you are not in a marathon, doing more on Monday to make up for a Sunday is a disaster for us. Last but not lease, enjoy what you do, find ways to make it infectious, visualize yourself at the front of the train, encouraging others to grab on. See if you can recruit a friend, you will be doing each other a favor. 

As a quick recap, the seven key ways to move to the groove are:

1) First, understand the urge to slip up is not yours alone.
2) Think of exercise as movement therapy.
3) Moving for benefit with the least stress.
4) Personification of the three rights, right kind, amount and time.
5) Live by your convictions.
6) Know your body.
7) Appeal to your sensibility.

I think I’ll do a short jig. Come on, get up, just a shake or two. Let’s get a groove on, if only for a moment or two. Now LAUGH!

All answers and blogs are based on the author's opinions and writing and are not meant to replace medical advice.  

Celeste Cooper is a retired RN, educator, fibromyalgia patient, and lead author of the Broken Body Wounded Spirit: Balancing the See Saw of Chronic Pain devotional series (coauthor, Jeff Miller PhD), and Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome and Myofascial Pain: The Mind-Body Connection (coauthor, Jeff Miller PhD) She is a fibromyalgia expert for Dr. Oz, et al., at Sharecare.com, here, and she advocates for all chronic pain patients as a participant in the Pain Action Alliance to Implement a National Strategy, here. You can read more educational information and about her books on her website, http://TheseThree.com

Grooving to the Move: Seven Points of Locomotion. Part I by Celeste Cooper

We all know the urge to slump, metaphorically and physically. Here’s an example. We have good intentions for exercise. We think about the many different types, weight lifting, jogging, kick boxing (oh, sure), walking, water aerobics, Zumba, sports, the tread mill or other contraptions, or integrative eastern movements, such as Yoga, T’ai Chi, and Qi Gong. Sometimes, we actually attend a class, or two, or as in my case, buy the latest DVD.  We do it with good intentions. We play the DVD or get on that treadmill a few times and then……  Hey! Where did my mo-jo go?

Staying tuned into an exercise routine is a universal problem. That’s right, universal, meaning it happens to nearly everyone. Those of us with chronic pain issues are not the only ones to pull away from our well intended desire to “groove to the music.” Following are seven key points to consider.

First, understand the urge to slip up is not yours alone. Exercising with a group or being in an online contest keeps us motivated.  For some of us, joining a club isn’t possible, so how can we motivate ourselves?  Experiment, find something you really like to do, or form a team. Our peers can be very motivating.

Second, try to think of exercise as movement therapy, find ways to incorporate movement into a day. It can be as easy as setting a timer and getting up and doing a few stretches and walking around. Sitting in a recliner? Reach over and touch your toes every few minutes, and roll your head. Getting out of the shower? Use your towel with purpose; put your foot on the commode, cover down works best. ;=}, and stretch your back with purpose as you dry your toes. Dry your backside using tall stretches with your right arm, left arm stretching down, repeat other side. Taking the stairs can be difficult when we have problems with hips and joints, it’s unappealing and it can be a fall risk, but have you thought about rocking several times a day, or sitting on a large Yoga ball and bouncing? How about washing a few windows or reorganizing tools or kitchen cabinets? We all have better days, right? Think about increasing your task load, and then break it down into manageable pieces. Moving can improve our environment and give us a feeling of self accomplishment. 

Third, if what we do makes our pain worse, we are more likely not to do it. We’re smart enough to know that if we don’t move, our muscles will waste, and joint pain and arthritis will get worse. That should be motivating. If you have fibromyalgia, your muscles will set up like concrete restricting joints and locomotion. Hmmm, reminds me of words to an old song “Everybody is doin' a brand new dance, now (Come on baby, do the Loco-motion).”

Research tells us that chronic pain in general, regardless of the initiating event, is due to the presence of myofascial pain syndrome. (Read more here.) Physicians have been mystified as to why some patients with the same condition have chronic pain and others don’t. Few understand what myofascial pain syndrome is or the degree of pain and dysfunction it causes, unless they are a sports medicine doctor, chiropractor, physiatrist, or integrative pain specialist. Exercising muscles with myofascial trigger points (MTrPs) can not only make the primary pain worse, it can create more trigger points in compensating. In this case, treating MTrPs before exercising or moving is necessary.  A muscle that is restored to its normal resting length, then strengthened is a happy muscle, and that’s what we want, right? 

In Part II, here, we finish up with the last four key points:

4) Personification of the three rights, right kind, amount and time.
5) Live by your convictions.
6) Know your body.
7) Appeal to your sensibility.

All answers and blogs are based on the author's opinions and writing and are not meant to replace medical advice.  

Celeste Cooper is a retired RN, educator, fibromyalgia patient, and lead author of the Broken Body Wounded Spirit: Balancing the See Saw of Chronic Pain devotional series (coauthor, Jeff Miller PhD), and Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome and Myofascial Pain: The Mind-Body Connection (coauthor, Jeff Miller PhD) She is a fibromyalgia expert for Dr. Oz, et al., at Sharecare.com, here, and she advocates for all chronic pain patients as a participant in the Pain Action Alliance to Implement a National Strategy, here. You can read more educational information and about her books on her website, http://TheseThree.com

Exercise and Chronic Pain: Complimentary Roommates

The article includes:

What is exercise?

When to exercise

Types of exercise

Movement and tolerance

Finding your target heart rate(THR)

Effects of exercise

Due to the number of linked resources on my website, please refer to the following link.

https://www.thesethree.com/Exercise___Chronic_Pain.html#.UN4En2_LQyI

Exercise with FM and ME/CFS, claiming your domain.

Exercising when you have fibromyalgia is the epitome of right kind, amount, and time. So, what is too much, and what is enough? Stretching and aerobic exercise are a must, but going too fast or trying to exercise a muscle riddled with myofascial trigger points (see http://www.thesethree.com/cmp/chronic-myofascial-pain.php ) will only set you back, give you feelings of defeat and most likely cause you to quit.
Start low and go slow.

Exercise when you have chronic fatigue syndrome (ME/CFS) can cause more harm than good. Older studies have suggested a step program, however, if in a flare or if you are confined to bed, we now know it is contraindicated, and puts the already stressed out immune system in haywire mode. Movement should be based on tolerance. Know your body and its experiences from previous flares, move when you can to prevent atrophy of your muscles. There are many exercises that can be done in bed or with the assistance of a care giver.

Finding the right fitness routine for you is important; imagine the oil lubricating stiff muscles allowing them to flow freely as you move, instead of jerking and resisting one another like a sputtering car nearly on empty. In FM and ME/CFS, we do not seem to fit in our space, (lack of proprioception) walk into things, etc. so use care. Some days aren’t as good as others, identify perpetuating factors, such as trying to work in a routine on a physically or emotionally challenging day. Blame driven exercise is NOT productive. Heed the warning signs.

Certain times of the day have been identified; generally, the best time is late morning, early afternoon. Do your movement during your peak hours and not before going to bed. “If you drain your car battery completely, you cannot get enough energy to recharge it. The body, mind, and spirit work much the same way.” (from Integrative Therapies…..)

Remember, you are not in a marathon, doing more on Monday to make up for a Sunday is disaster. If exercise is a nasty word for you exchange the word with movement. T’ai Chi, stretching, walking, or bouncing on a yoga ball are all good ways to increase movement. It is important to enjoy the type of movement you select so you will stick to it.

"My second favorite household chore is ironing. My first being hitting my head on the top bunk until I faint."--Erma Bombeck

This blog is based on the question, What if my fibromyalgia causes too much pain to exercise? my original answer as fibromyalgia expert at ShareCare. View other answered questions on my profile at http://sharecare.com/user/celeste-Cooper


All blogs, posts and answers are based on the work in Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain: The Mind-Body Connection by Celeste Cooper, RN, and Jeff Miller, PhD. 2010, Vermont: Healing Arts press, and is not meant to replace medical advice. www.TheseThree.com

Does someone with fibromyalgia need more exercise?

This question is based on my original answer as fibromyalgia expert at ShareCare.

View other answered questions on my profile at
http://sharecare.com/user/celeste-Cooper
More exercise is not the answser to managing fibromyalgia when compared to the population at large. It is the type and amount of exercise that is important.

The motto is always, start low and go slow. Generally, therapists that do not truly understand FM will ask you to do more than you should. When you exercise a muscle with myofascial trigger points present (see http://www.thesethree.com/cmp/myofascial-trigger-point.php ) it will cause rebound of the trigger point (TrP). This causes further shortening and dysfunction of the muscle, increased pain, and activation of latent trigger points which will then cause pain which may be well away from the primary TrP. These referral patterns are consistent among all patients.

Many, most, and possibly all FM patients have chronic myofascial pain from myofascial trigger points. Treatment is necessary for exercise to be successful. Once they are treated, gentle stretching and aerobic exercise is imperative to help prevent the reoccurrence, and prevent increased centralization of pain. Unfortunately in FM, the triggers for development of TrPs are different from someone with a traumatic injury. In FM it may only take a chill to activate myofascial trigger points.

If exercising causes more pain, you are less likely to stick with it.

All blogs, posts and answers are based on the work in Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain: The Mind-Body Connection by Celeste Cooper, RN, and Jeff Miller, PhD. 2010, Vermont: Healing Arts press

Available at Inner Traditions Bear and Company, publisher, and all major outlets. http://store.innertraditions.com/Product.jmdx;jsessionid=84DFDF90E93A65CE4B1D02D54D979C9E?action=displayDetail&id=3723&searchString=978-1-59477-323-5