Chronic pain and exercise

OriginalKatie

I'm just wondering if there is anybody out there like myself. I've suffered from chronic pain for several years now, which all stems from what should have been a simple ankle sprain. I sprained it running down some steps on a steep track, but it wasn't a major sprain, and the pain just never went away. Before that I started getting non-cardiac chest wall pain (for reasons that nobody can work out). I've now got suspected fibromyalgia because my pain has spread to multiple areas of my body, but I haven't been diagnosed properly yet.

I go through good periods where my pain is under control and I can exercise and work without limitations. And then I go through flare ups, when my pain is bad and I can't do much at the gym without feeling limited by pain. I need to lose a bit more weight to get to my goal, but I feel like the pain is holding me back. I know that 70% of weight loss is through diet alone, but I know that I need to exercise regularly and get fit too, if I want the healthy lifestyle that I should have.

Is there any others out there that have chronic pain, that can shed some light or give me ideas? Losing motivation here...

bregalad5

Hey there. I have fibromyalgia, and I've found that if I can force myself to get out and do something it helps my pain. Just getting off my butt and going for a walk will give me some energy! I just have to keep reminding myself I'll feel better so that I'll actually do it.

How is your sleep? That's a huge factor for me and a lot of people with fibro. I sleep like crap, and my worst nights of sleep lead to my foggiest/most painful days.

Get your proper diagnosis and see if your doctor can help you manage your pain. There are lots of meds out there that can help, but it's a lot of trial and error. My best is taking a muscle relaxer - or two - before bed, but that doesn't work for everyone.

cordianet

I also deal with this. I'm a disabled vet and have issues with my knee, back, and shoulder that will never be better, so I can't just "wait till I heal up". I've learned to work around these issues for the most part. I have to be careful too, because it's pretty easy for me to over do it to the point where I'm bed-ridden. It's all a matter of knowing your limits and finding the things that work for you.

For example, I'll never be a runner. It's just not realistic considering all the issues I have with my knee. That said, I can still walk, though sometimes I have to use a brace. I also like to garden, so I kill 2 birds with one stone and get my gardening done while burning some calories. I've found that I can swing a kettlebell and I enjoy my kettlebell workouts, but I know that with my shoulder and back issues, I'll probably never be able to lift heavy like I used to when I was younger. That's just reality for me, so I have to deal with it and work around those issues.

My advice to you is find what you like that you can do. In addition, remember that diet is for weight loss, exercise is to get healthier. You don't have to workout to lose weight.

OriginalKatie

Hey there. I have fibromyalgia, and I've found that if I can force myself to get out and do something it helps my pain. Just getting off my butt and going for a walk will give me some energy! I just have to keep reminding myself I'll feel better so that I'll actually do it.

How is your sleep? That's a huge factor for me and a lot of people with fibro. I sleep like crap, and my worst nights of sleep lead to my foggiest/most painful days.

Get your proper diagnosis and see if your doctor can help you manage your pain. There are lots of meds out there that can help, but it's a lot of trial and error. My best is taking a muscle relaxer - or two - before bed, but that doesn't work for everyone.

Hi. I've started taking pregabalin again (which I stopped because of the cost), so I'm waiting for that to kick in. I have horrible sleeping habits because I'm a shift worker. So I can never get into a good routine. When I have limited sleep, I know that my pain will be really bad the next day. Not sure what to do about that!

Can't wait to finally get into seeing a pain specialist. Such a long waiting list.

ILiftHeavyAcrylics

Hey,
I have fibromyalgia so I can relate. I also had a lupus diagnosis but it's either in remission or was misdiagnosed-- sometimes a diagnosis is a long process as I'm sure you're aware.

So in the beginning I only walked. That's all I was allowed to do, aside from swimming. I always felt like exercise made me worse back then. Once I had lost some weight and left my job (just couldn't do it anymore with the fatigue) I started to feel better. My doctor recommended stretching exercise like yoga or pilates. I did pilates. It helped a lot and it helped me build up my body strength. I did get bored with it, but by the time I was bored I was feeling much better and my doctor finally cleared me to start lifting.

Lifting makes me feel better, I actually have less pain on lift days. But I also have to be really careful. I go slower than my program suggests and I double and triple check my form to make sure my joints are protected.

I would not recommend getting into lifting or anything really strenuous without asking your doctor if it's ok first. That said, most doctors will probably recommend that you find a type of exercise that makes you feel good and do as much as you can without making yourself feel worse.

Chronic pain requires us to be patient with ourselves. It sucks sometimes (ok, a lot of the time) but only do what your body can handle.

OriginalKatie

I guess I need to get out my old mind set, which is to push myself and challenge myself to get results. I suppose as long as I'm doing some exercise that makes me feel good, that's the main thing. Anything is better than nothing.

ILiftHeavyAcrylics

I guess I need to get out my old mind set, which is to push myself and challenge myself to get results. I suppose as long as I'm doing some exercise that makes me feel good, that's the main thing. Anything is better than nothing.

I didn't mean to imply that you shouldn't push yourself at all. I do push myself, but it has to be within reason, if that makes sense? And you are absolutely right that anything is better than nothing. Good luck!

bregalad5

I guess I need to get out my old mind set, which is to push myself and challenge myself to get results. I suppose as long as I'm doing some exercise that makes me feel good, that's the main thing. Anything is better than nothing.

I didn't mean to imply that you shouldn't push yourself at all. I do push myself, but it has to be within reason, if that makes sense? And you are absolutely right that anything is better than nothing. Good luck!

That's really true. I sometimes do more than I should, but less than I could if I didn't have fibro (or my bad knees). It's all about finding your limits!

AshDHart

I have fibromylgia and what works best for me is yoga, walking, and lots of stretching. I hurt worse if I don't stretch every day and I'm not talking a few minutes I do a minimum of 15 minutes and more if I don't do any yoga. Start slow and learn what you can handle and just keep increasing.

MaryPoppinsIAint

I have a connective tissue disorder called Ehlers-Danlos Syndrome, specifically the hyper-mobility subtype. Basically, my tendons are too elastic to adequately support my joints, and the collagen in my joints doesn't adequately cushion them. Leads to a lot of ouch and pretty strictly limits how long I'm able to be on my feet and the level of impact-type activity I can handle (ie, not much). When doctors ask me "on a scale of 1-10, where is your pain right now?" and I tell them 6, I have to follow it up with the clarifier that child-birth was a 7 and I live my life at a near-constant 3. Low to moderate pain is just part of my landscape and has been since I was about 14 and started working in fast food positions that had me on my feet all day.

So I know how hard it is to stay motivated when you Just. Plain. Hurt. How hard it is to get moving and do something when even standing up is the very last thing in the world you want to do. The daily half-mile (one way) walks to the park pushing my son's stroller? I pay for them, I pay dearly, but it's worth it to get outside and take adorable pictures of my kid.

The weird thing about that "I don't WANT to move" thing is, once I make myself do something, anything, even just a few squats, the muscles wake up, the joints get a little looser, and my body decides that maybe moving isn't the Great Evil after all. Since February, I've dropped 26 pounds and 3 pants sizes, and I've already noticed a big difference in my overall ability to move well and how long I can stay on my feet.

The best thing I've done for myself is learn to be kinder in my own head. If I wake up and my whole. damn. body. hurts, I start out slow. Get up, get dressed, get my son dressed and fed. On a bad day that right there is a challenge, forget about making the bed, my hands hurt too much. Once we've eaten and my boy is playing, I say to myself "Self? You know you will feel better and move easier if you crank out five squats. Just five. Go on, do it." Just five squats, no weights, no nothing, just basic body-weight squats. And sure enough, once those five squats are over, within a few minutes I notice I can move a little better.

It's okay to have a bad day, a bad week. When they happen, cuz they will, set little goals. Small things you KNOW you can do that will get you moving just a little. Every small success charges your brain a little, releases some of those nifty endorphins, and you might find yourself willing to try something more.

pmteet

I have been in chronic pain since highschool, I am now 42. But only in the past 5 years or so did it become more than I could handle without meds. I have a genetic disorder Neurofibromatosis (Nf1) makes tumors grow anyplace in or on the body. It also makes us prone to headaches. I have a large tumor that covers a good portion of my upper back. It is considered inoperable by most doctors. I am trying to fight through it, although this week was a bust. My basement had some water in it and I spent time picking things up oof the floor.

But one day at a time
Michelle

thesupremeforce

I slipped on some steps while carrying a television in January 2012. The tv landed on my leg/ankle and broke it in two places. My doctor essentially told me that I was screwed and would just have to live with it, so that's what I did.

Finding the right exercise program did wonders for me. I just finished week 13 (to give you an idea) and my pain levels are far lower than they were before I started (dropping about fifty pounds also helped). I still have pain, but my "bad days" at this point are where my "good days" used to be.

MorgueBabe

Hi
I have Neurofibromatosis (A disorder that causes pain and tumors to grow), Scoliosis, (S curve with a Fused back from T1-T10 and the lower curve not fused), I've had a torn knee it was fixed but it still hurts, carpal tunnel, and a sprained ankle. (all on the right side!)....... I have a tumor in my neck on my spinal cord causing extreme pain and mobility issues..... oh and my neck bones are fusing into one huge bone because of their immobility. There isn't a day that goes by that I am not in pain.

I push through it even it means it hurts.

I have some pics on my profile.

Edit to add: I also had my ribs grow wrong and had chest surgery to remove the ones that were sticking out on my left side, so I am missing my upper three ribs on my left side, that causes pain and discomfort

pmteet

I slipped on some steps while carrying a television in January 2012. The tv landed on my leg/ankle and broke it in two places. My doctor essentially told me that I was screwed and would just have to live with it, so that's what I did.

Finding the right exercise program did wonders for me. I just finished week 13 (to give you an idea) and my pain levels are far lower than they were before I started (dropping about fifty pounds also helped). I still have pain, but my "bad days" at this point are where my "good days" used to be.

Weight loss will help. Have your tried Vit D? I do take D and it does help my pain of course my pain is for differnt reasons. But aske your dr. Most of us in North America are low in D anyway. That and get a second opinion! Always get second opinions.

chubbybunnee

Hi. I am sorry for the trouble you are going through. I have chronic back pain and had a fusion performed a few years ago. I have had steroid injections, nerve blocks. and radio ablation performed to reduce the pain but it never goes away. I also had knee surgery because my knee caps kept coming out of place when I bent my knees.

I paid thousands of dollars to trainers and I found out that starting slow is what worked best for me. I started by just walking slightly uphill on like a 3.0 for 30 min a day and doing water aerobics 3 times a week. Slowly, after a few months, I started feeling stronger and my pain was actually decreasing. I of course have pain meds to help with it, but ironically, when I worked out more, I noticed I was using my pain meds less often. I would always have half a bottle left over each month. Once you get stronger and start losing weight, things will get easier. You will feel when your body is ready to take it to the next step, i.e. higher inclines, faster pace, doing lifts. etc.....My doctor told me never to lift more than 10lbs again for the rest of my life because he wants to do another surgery to remove the back of my spine above the fusion to relieve pressure off my nerve but I declined it, started working out, and in 6 months, I was dead lifting 90lbs and doing Good Mornings! Of course with a lower back injury any doctor will say they don't advise it and I'm nuts, but the after pain was temporary and was way less that the pain I feel from laying around and sitting all day.

Always try options that are not harsh on your joints like the Gazelle, elliptical, and water exercises, and move on from there at your own pace. The main thing to remember is not to compare yourself to other people there. I used to do that. I would get frustrated with myself and think, what a loser...I can't jog for longer than a few minutes without a walk break...well those other runners out there may not have titanium in their backs or knee problems....maybe they do....Just don't compare yourself to them....compare yourself to you! Look at the brightside and see how much you improve over time and use that as motivation. I did my first 5 k, and then my second and was jogging the entire way! You work your way up to it.

I don't have fibromyalgia, so I don't know what your limitations are or what you are going through, but I hope you find a good routine that helps you. And I wish you the best! It's a challenging road ahead, but if you stay motivated, then you can do it!

OriginalKatie

I slipped on some steps while carrying a television in January 2012. The tv landed on my leg/ankle and broke it in two places. My doctor essentially told me that I was screwed and would just have to live with it, so that's what I did.

Finding the right exercise program did wonders for me. I just finished week 13 (to give you an idea) and my pain levels are far lower than they were before I started (dropping about fifty pounds also helped). I still have pain, but my "bad days" at this point are where my "good days" used to be.

Weight loss will help. Have your tried Vit D? I do take D and it does help my pain of course my pain is for differnt reasons. But aske your dr. Most of us in North America are low in D anyway. That and get a second opinion! Always get second opinions.

Turns out I was low in Vitamin D and that was the only thing wrong in my bloods (not a surprise, as I live in Melbourne, Australia). I brought my levels back up to normal, but that didn't help my pain. I still maintain it though and take Vit D every day.

OriginalKatie

Hi. I am sorry for the trouble you are going through. I have chronic back pain and had a fusion performed a few years ago. I have had steroid injections, nerve blocks. and radio ablation performed to reduce the pain but it never goes away. I also had knee surgery because my knee caps kept coming out of place when I bent my knees.

I paid thousands of dollars to trainers and I found out that starting slow is what worked best for me. I started by just walking slightly uphill on like a 3.0 for 30 min a day and doing water aerobics 3 times a week. Slowly, after a few months, I started feeling stronger and my pain was actually decreasing. I of course have pain meds to help with it, but ironically, when I worked out more, I noticed I was using my pain meds less often. I would always have half a bottle left over each month. Once you get stronger and start losing weight, things will get easier. You will feel when your body is ready to take it to the next step, i.e. higher inclines, faster pace, doing lifts. etc.....My doctor told me never to lift more than 10lbs again for the rest of my life because he wants to do another surgery to remove the back of my spine above the fusion to relieve pressure off my nerve but I declined it, started working out, and in 6 months, I was dead lifting 90lbs and doing Good Mornings! Of course with a lower back injury any doctor will say they don't advise it and I'm nuts, but the after pain was temporary and was way less that the pain I feel from laying around and sitting all day.

Always try options that are not harsh on your joints like the Gazelle, elliptical, and water exercises, and move on from there at your own pace. The main thing to remember is not to compare yourself to other people there. I used to do that. I would get frustrated with myself and think, what a loser...I can't jog for longer than a few minutes without a walk break...well those other runners out there may not have titanium in their backs or knee problems....maybe they do....Just don't compare yourself to them....compare yourself to you! Look at the brightside and see how much you improve over time and use that as motivation. I did my first 5 k, and then my second and was jogging the entire way! You work your way up to it.

I don't have fibromyalgia, so I don't know what your limitations are or what you are going through, but I hope you find a good routine that helps you. And I wish you the best! It's a challenging road ahead, but if you stay motivated, then you can do it!

Thanks for that. I probably do compare myself to others, and even compare myself to the person I used to be. What is demotivating me is the pain I get from exercising, as well as the flare-ups I get afterwards. My pain has been much worse in general since I started exercising again. I hope that by starting gentle (like walking/elliptical/bike etc) my body can ease into it, and not cause me so much pain. It's difficult to get your head around the idea that it's supposed to improve your pain in the long term, but hearing it from you guys is reassuring.

Thanks everyone!

Sqeekyjojo

Tons of things. You just take your chances when you get them.


However, specifically relating to chronic ankle sprains, I managed to do that in the mid 90s, having already mashed the same ankle up twice before. It just wouldn't heal, the doctors thought I was exaggerating, etc.

Anyhow, after a few years, I got referred to a specialist, who said the injury had been compounded by crap collagen and elastin in my body and a surgical solution would put me in a wheelchair for nine months and no weightbearing for three. I lived on the third floor with no lift. Up the top of a hill. With no transport.

Anyhow, there wasn't any funding for physio, but I managed to get hold of an air cast. I wore that thing everyday for months, and inflating the cushioning to provide compression felt great.

My ankle healed without further treatment. It's a little cranky occasionally, but nothing compared to how it used to be.

I'm super careful about good shoes and not overdoing things, but a simple boot cast that I could take off and move around without everyday, whilst having protection outside, was the solution for me.

OriginalKatie

Tons of things. You just take your chances when you get them.


However, specifically relating to chronic ankle sprains, I managed to do that in the mid 90s, having already mashed the same ankle up twice before. It just wouldn't heal, the doctors thought I was exaggerating, etc.

Anyhow, after a few years, I got referred to a specialist, who said the injury had been compounded by crap collagen and elastin in my body and a surgical solution would put me in a wheelchair for nine months and no weightbearing for three. I lived on the third floor with no lift. Up the top of a hill. With no transport.

Anyhow, there wasn't any funding for physio, but I managed to get hold of an air cast. I wore that thing everyday for months, and inflating the cushioning to provide compression felt great.

My ankle healed without further treatment. It's a little cranky occasionally, but nothing compared to how it used to be.

I'm super careful about good shoes and not overdoing things, but a simple boot cast that I could take off and move around without everyday, whilst having protection outside, was the solution for me.

The problem with me is that it was just a minor acute ankle sprain. The pain just never went away. I haven't injured again since then. I had an arthroscopy which basically was fine except for a little cyst, which I had drained, and they removed the little Os trigonum bone which can impinge on nerves. None of that helped, so basically I've got nerve pain, not related to any injury or inflammation. Not to mention the mysterious chest pain, and the other random pains I get. I wish there was something I could do because I've been through physio etc and nothing helps.

pmteet

IF I am having a "good pain day" I am afraid to exercise because I know I will no longer have a good pain day. If it is a really bad pain day then I am lucky to even get out of bed. I had all these plans to start exercising then the basement started to flooded. So I am going through way too much crap and kicking myself for saving the crap in the first place.

bregalad5

The main thing to remember is not to compare yourself to other people there. I used to do that. I would get frustrated with myself and think, what a loser...I can't jog for longer than a few minutes without a walk break...well those other runners out there may not have titanium in their backs or knee problems....maybe they do....Just don't compare yourself to them....compare yourself to you! Look at the brightside and see how much you improve over time and use that as motivation. I did my first 5 k, and then my second and was jogging the entire way! You work your way up to it.

This is huge. I actually got really upset and insulted at work the other day. My co-workers and I were talking about running and working out (since they know I do both). It came up that I run 14-15 minute miles. They laughed soooo hard at me, telling me they can walk that fast, and that it's not running so why do I even bother? When I said I walk 18-20 minute miles and struggle to walk a 15 minute mile they laughed even harder I explained the nature of my physical limitations, and how I'm proud of what I can do since I was told I would never run again and would never again be as active as I am. When you have chronic pain and injuries, you often have to find that inner strength to push through despite what others think and be willing to stand up for yourself if you need to.

pmteet

I am tired of having to save up energy! I need to make dinner so I can't do X. I have to take the kids to their bowling league so I will have to grab something for supper because I can't do both. Someone was describing fibromialgia and the spoon theory and I thought OH MY GOD that is how I feel. That I only have so much energy then I am just done.
I do compare myself to the ME of 15 years ago. Or I compare myself to my friends. Now keep in mind my friends are (and I say this with all the love in the world) mostly granola eating, non dairy healthy smoothy drinking, no sweets, jogging, New Age type of people. Even at my best I never compared with them.

Michelle

Sunnyjb

I have fibromyalgia, arthritis, chronic migraines, COPD (chronic bronchitis) asthma, IBS, allergies and had hip surgery Jan 3rd of this year. You can do it.

Ready4Thin

Hi there! Do you guys participate on the Group for Chronic pain and weight loss? I found it yesterday while exploring here. I just joined here yesterday. I have RA and Fibro, and I am so scared to start exercising even though I know it would probably be good for me. It's like someone said, if I am having a good pain day where I feel like I might be able to do something active, I KNOW that by the time I am done (and probably for the next day) I will feel rotten and be full of pain. It's such a vicious cycle.

~ready~

sweetums2

First and foremost, thank you for your service. Thank you for trying to keep us safe and sacrificing so very much. I fell while building a tank engine and injured my spine, neck, and shoulder. Your problems sound much like mine. Although, I think my knee problems will get better as I lose weight or get a replacement. I love my garden now. I always liked plants but now my yard and garden means so much more. It is my sanctuary. I work hard in my yard. Hard for me but also I find so much peace from knowing I can still accomplish something good. I think peace of mind is half the battle when trying to do anything. My health is much more important than my weight to me (even though I need to lose 100+) but they are so entwined that it is easy to forget what I am trying to accomplish. Lie you I go overboard and work too hard and find myself laid up for a while. How do you deal with finding balance because I think that is the key to everything?

oskybosky4

Hi, I have psoriatic arthritis and have had 2 knee and 1 hip replacement and the other hip will need doing sometime soon. I was told low impact exercise would be best, like exercise in water, stationary bike, cross trainer. I can't afford to join a gym and even if I did I can't imagine I would go as the pain I get is unpredicable and random, my fingers swell and get painful, my big toes get painful and almost any joint can get painful. Having said this I have good days when I feel in my head I can do more things but I have learned over the last 22 years that its not a good idea to overdo it even if I feel I can as payback comes the next day or the day after and I have lots of stiffness and pain which lasts from a few days to a few weeks.
Today I tried Leslie Sansome walk at home on YouTube - level 1 - 1 mile. It took 15 minutes and I managed it, got a bit breathless, heart beating faster and felt warmer so I guess it did me good. I will try this again tomorrow if I feel ok. Perhaps this is something you could try. There are lots of exercise aids on YouTube, I also did the arm exercises for the over 60s. Anything is better than nothing.

drvvork

I also have fibro, arthritis, and just recently sprained my back - but I do what I can without doing more damage. I know I just need to do the best I can. I have to get some exercise in and moving is the best deal in town for pain. :flowerforyou:

OriginalKatie

The main thing to remember is not to compare yourself to other people there. I used to do that. I would get frustrated with myself and think, what a loser...I can't jog for longer than a few minutes without a walk break...well those other runners out there may not have titanium in their backs or knee problems....maybe they do....Just don't compare yourself to them....compare yourself to you! Look at the brightside and see how much you improve over time and use that as motivation. I did my first 5 k, and then my second and was jogging the entire way! You work your way up to it.

This is huge. I actually got really upset and insulted at work the other day. My co-workers and I were talking about running and working out (since they know I do both). It came up that I run 14-15 minute miles. They laughed soooo hard at me, telling me they can walk that fast, and that it's not running so why do I even bother? When I said I walk 18-20 minute miles and struggle to walk a 15 minute mile they laughed even harder I explained the nature of my physical limitations, and how I'm proud of what I can do since I was told I would never run again and would never again be as active as I am. When you have chronic pain and injuries, you often have to find that inner strength to push through despite what others think and be willing to stand up for yourself if you need to.

That's really awful, I can't believe they laughed at you like that. How cruel. I'm glad you stood up for yourself - I probably would've just cried!