Understanding
Fibromyalgia and recognizing its symptoms are the key of knowing how and why to
exercise. "Fibromyalgia" is a chronic pain syndrome; characterized
mostly by widespread musculoskeletal pain, and fatigue and tender points in the
joints, muscles, tendons, and other soft tissues.
However, Fibromyalgia
is not caused by inflammation. Therefore, treatments such as anti-inflammatory
medications and "icing" of the joints are not typically effective in
treating the pain. Fibromyalgia is more "neurological" in nature.
Overactive nerve cells in the brain and spinal cord, cause changes in the
brain's chemicals that relate to pain. The overactive neurotransmitters going
to the muscles induce a buildup of lactic and uric in the muscles and cause
"trigger points," or a "sensitivity to touch." That is why
"low dose" anti-depressants are more effective for treating the pain
by calming the nervous system. An over active nervous system can also cause
side effects such as difficulty sleeping, morning stiffness, headaches, reduced
memory or what has been called 'Fibro Fog,' anxiety, or even numbness and
tingling.
Research reports that
exercise is one of the most effective interventions for long term management of
Fibromyalgia. However, that is much easier to say than actually do. I won't be
remiss; after working with patients with Fibromyalgia for more than 10 years, I
can tell you that the first few weeks you start to exercise are rough. The
increased blood and nerve flow to the muscles move around the built up toxins
in the muscles; causing some increased pain in the first couple of weeks.
But I can also say,
through my experience, that if the exercise continues, the rewards are
definitely worth the effort. The benefits are: reduced daytime fatigue, reduced
pain, reduced anxiety, and improved ability to do more during the day. Studies
show that after 12 weeks of an exericise program had lasting effects of up to
24 weeks; and a 6 month exercise program can have lasting effects of up to 24
months. So with a little bit of hard work and persistence, the rewards help you
"get back into life."
Now, what is the best
way to begine to exericse? Low load stretching, low load aerobics, and
relaxation programs are the best options for individuals with Fibromyalgia. Low
load stretching and relaxation can be done effectively with beginners to
intermediate Yoga. You can look for local Yoga classes at a gym or go to
Yogajournal.com for online options. One of my personal favorites is a DVD
called "Am and Pm Yoga." This takes you through 20 minutes in the
morning and 20 minutes at night.
Low load aerobics can
be performed in a variety of ways: water aerobics, chair aerobics, or low impact
aerobics methods....such as walking. The American Heart Association recommends
30 minutes of moderate intensity, physical activity, 5 days a week.
"Moderate Intensity" means that your breathing increases, but you are
still able to carry on a conversation. Obegone Fitness' "Getting Back Into
Life" DVD is an excellent option for low load, aerobic exercise. If you
want to lose weight with the exercises, then a toning or strengthening
component is a good thing to add to the routine; because muscles burn more
calories than fat.
Some of my favorite
quotes from individuals with chronic pain are: "Learn how to create a life
beyond the pain," or "Find the good things withing a painful
life." Although exercise is not a cure, I have seet it give hope and a sense
of accomplishment.
I know it can be
difficult; but take that first step and be committed. It is worth the climb!
Believe in yourself! You can do it!
Beth
Patterson (P.T.)
www.patterson-pt.com
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