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.  

CELESTE SPEAKS - An autumn overview

The fall season is a time of harvest and preparation, and that is the metaphor for “Fall Devotions”. It is not a book of daily religious devotions; instead, it is a book for taking one day at a time, learning to live in the moment. As leaves turn brilliant colors and fall from the trees to provide a protective blanket for the harshness of winter, so does this book help our readers view life through a door open to a landscape of honor and hope.  (Excerpt from http://www.celestecooper.com/fall-devotions.html )

As we prepare for the days ahead, I thought it would be a good time to share a sampling of topics I have covered as free lance writer at Health Central and ProHealth. A few of the articles are listed below in alphabetical order according to the main topic. You can find more articles and direct links on my website.

Check out Celeste's articles for articles on topics, such as:

What is Centralized Pain: An Interview Dr. Karl Hurst-Wicker, MD

Chronic Pain and Movement Motivation
Illusive Disorder-Complex Regional Pain Syndrome
Dry Eye and Chronic Pain
The Connection Between TMJ and Chronic Pain​
How to Report Foot Pain Symptoms
Tips for Managing Fibrofog
Fibromyalgia Awareness and Aggravating Conditions​
Fast Facts: Fibromyalgia Is Real
Fibromyalgia Centralization and Peripheral Myofascial Pain
Fibromyalgia Concerns for a Healthy Mouth
A Nervous System at Odds: Dysautonomia and Fibromyalgia
Taking up the Slack: Flares, Frets and Fibro
Are There Objective Tests for Fibromyalgia?
Fibromyalgia Tender Points or Myofascial Trigger Questions
Essential Factors for Relating Fibromyalgia Symptoms
When Fibromyalgia Is More than Pain                                                    
Treatment of Foot Pain: How to Care for Our Feet
Joint Hypermobility and Chronic Pain
Downloading a Pain Tracking App
The Legs of Fibromyalgia and Myofascial Pain
Marijuana and Chronic Pain-QA-Dr David Barton
Migraine, Fibromyalgia and ME/CFS
Myofascial Pain Treatment
What is a Myofascial Trigger Point, and Their Relationship to Pain?
Why knowing the cause of pelvic pain is essential to treatment
Piriformis Syndrome or Sciatica, Is There a Difference?
Pitfalls & Pearls-Resistance Training - fibromyalgia and myofascial pain
Restless Leg Syndrome: Sleep, Fibromyalgia, and Myofascial Pain Syndrome 
6 Reasons Why Trigger Point Injections Aren’t Helping Your Fibromyalgia
What’s Causing This Chronic Rib Pain?
Sculpting Our Thoughts on Pain
The Romance of Fibromyalgia with Tai Chi
Yoga and Chronic Pain

​ and more...

Articles from Celeste at CelesteCooper.com list just updated. See what’s new at:

http://www.celestecooper.com/freelance-articles-for-you.html

Be sure to check out the archives here on the blog, too.

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.  

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.

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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.

Is there a therapy for you? The role of treatments in chronic pain by Celeste Cooper

Body-work is important to the health of muscles that are dysfunctional, such as seen in myofascial pain syndrome. Myofascial pain syndrome  (MPS) is thought by many experts to be a main peripheral pain generator in most chronic pain conditions.  Chronic myofascial pain from sustained, untreated, or undertreated myofascial trigger points (knotted up pieces of muscle fiber that can be easily felt unless the muscle involved is too tight, too deep, or behind bone) is thought to be kept in perpetuity by the metabolic and autonomic effects of both FM and ME/CFS, meaning it makes treatment more difficult to sustain than it does in other patient populations.

Until myofascial trigger points are treated and muscle fiber is returned to its normal resting length, a sustained hold of the muscles involved, whether it be through Yoga or prescribed by a physical therapist, will not only discondition the muscle, it can create more pain and further development of MTrPs.  This is because the muscle has already reached its maximal capacity of stretch when trigger points are involved. More pain and dysfunction should not be the goal of therapies, but some do not realize they are doing more harm than good because they do not understand the pathophysiology behind trigger points. These same recommended therapies are helpful on down the road AFTER the muscle is returned to its normal state. We must educate those who treat us. We talk more about this in the next edition of Broken Body Wounded Spirit: Balancing the See-Saw of Chronic Pain, Spring Devotions, and our BIG book (here)  is devoted to understanding the role of chronic myofascial pain from trigger points in both FM and ME/CFS.  

Optimally, we need someone standing beside us using trigger point pressure and stroking the MTrPs as we move the muscle through its range of motion in order to coax the muscle back to its normal resting length. This is the theory behind Active Release Therapy, and though MTrPs are not addressed specifically in Feldenkrais Movement Therapy,  Alexander Technique, and Craniosacral Therapy, these therapies do help with restrictions found in skeletal muscle and connective tissue.  Spray and Stretch, Myofascial Release, and Myofascial Trigger Point Therapies are massage-like therapies .  

Addressing perpetuating factors with body work is done in Ashton Patterning, and Trager Work and an important part of prevention. Therapies for addressing the mechanical and emotional aspects of body-work are Hellerwork, T'ai Chi, Yoga, and Rosen Method.  The success or failure of each therapy is dependent upon patient dedication, education, and a therapist who is skilled in communicating with our body.  

All these therapies, including self treatment, are discussed at length in Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain and throughout the Broken Body, Wounded Spirit series. Read more about the books here. 

My New Year’s resolution is to educate others on the myofascial and its role in chronic pain. Many of these therapies are not covered by insurance. However,we have evidence based research to show that body-work treatments are more effective than medications and other invasive treatments in treatment of soft tissue dysfunction as the result of a musculoskeletal problem. We need  to move integrative therapies into mainstream. If we can convince Medicare, Medicaid and private insurance companies that therapies such as these are more cost effective, we have a chance.

For now, some of the therapies can be costly. Most of us with disabling chronic pain have limited financial resources, myself included. For this reason, I believe self care through the use of tennis balls, a Theracane, mechanical massagers, rolling pins, swim noodles, Yoga balls and practicing gentle movement and stretch therapies are good alternatives. 

You can find helpful links on my website here. 

~ • ~ • ~ • ~ • ~ • ~

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 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