Fitness with Fibromyalgia

gavians

I accidentally started a new group because my first search didn't yield this group. (why?) But decided I want to get another group going anyway. Please join me on the Fitness with Fibromyalgia group!

http://www.myfitnesspal.com/groups/home/1937-fitness-with-fibromyalgia

Tall_E

HI! I see its been awhile since you started this but I just found it when I was looking for something aimed at getting support as you work towards getting fitter and stronger with and in spite of Fibro. Thanks for starting this thread and congrats on losing 28 pounds as of January!

I'm at a point where I finally have enough energy to exercise so I've been walking for many months and doing 20-30 minutes of other aerobic exercise recently and starting to think about weight training. I'm a bit nervous because, even though I know in my head that it's all going to eventually be good for me, I don't want to kick up a Fibro flare or land back where I was before I joined MFP, sitting around all the time because I was so exhausted and hurting. The way I figure it, this is going to be about trial and error so I can learn what is the right balance for me and how to patiently pace myself. After several days of adding aerobic exercise I'm already having muscle soreness typical for anyone starting new exercise but also find that my calves, back, shoulders and neck are getting Fibro tight and some Fibro pain. I have been massaging what I can reach, applying Arnica gel for the pain and inflammation, and putting ice on my neck. When I can afford it, I'm going to get a professional massage. Yesterday I had to take Extra Strength Tylenol - first line of pain meds for me - to be able to sleep when I hadn't taken any pain meds for a couple of weeks. Today I remembered the blessing of Epsom Salts and hot baths so will be implementing that soon too.

Most of my MFP friends so far don't have Fibro so I doubt they really get what I'm dealing with though they have been encouraging and supportive generally. I also see them moving at a faster rate of weight loss and doing a LOT more exercise so I don't want to start feeling bad or pressure since I can't keep up with them or have to do this without them when they've reached their goals and I'm still plodding along. So I welcome this place to share experience and support with others like me.

mirrim666

My partner has fibro and she and I work out together when we can.

Warm up and stretching is key to avoiding tight and sore muscles after any activity. I recommend the book Stretching by Bob Anderson. It explains many general stretches and then has specific stretching routines based on what activity you are doing.

Lifting weights is always good exercise but for someone with fibro I recommend starting out with low weights and few reps. Maybe start with 1 set of 8 reps. Focus on getting the form perfect. Slowly increase reps to allow your muscles to improve without triggering a flare. When you can do 2 sets of 12 reps at a certain weight without feeling discomfort the next day then increase the weight slightly and lower the reps down to 8.

And always stretch afterwards.

Tall_E

Thanks for the tips about the weights. I'll bet your partner appreciates having your company on workouts.