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Maintaining muscle tone

Posted , 10 users are following.

celia14153
celia14153

i'm sure this has come up before but I wondered if it would be useful to put the info together. After sorting dosage and getting (blessed) relief one of the next questions is how to keep muscles strong. Before diagnosis I tried physio, massage and chiropractice but nothing helped. However, would any of these help now with the different motive? Keeping in tone rather than returning to my usual exercises? Walking is good but not sure it's enough. Maybe some of you have found other complimentary methods, or have perhaps tried exercises that helped or harmed. I would love any feedback you could give to build up a picture. I know the invaluable Eileen has mentioned the Bowen method and lyengar  yoga which I'll check out. This forum has been so helpful in adjusting to what PMG is all about with so many useful tips! 

0 likes, 35 replies

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  • floramac
    floramac celia14153

    Posted

    Without a doubt, Pilates has been my saviour. I started at beginners and now do

    Two classes a week, one beginners and one intermediate. Obviously you do what you

    you can, without causing discomfort. I do find I can push myself further each week.

    My flexibility and the way I feel is hugely improved. I have a great teacher and each

    move she will advise those of us with problems if it should or should not be attempted etc.

    • celia14153
      celia14153 floramac

      Posted

      That's interesting. It was feeling so bad after yoga that I realised something was seriously wrong. Maybe with pred I will be able to start up some gentle movements again. Enjoying pain release at the moment so will be careful! Thanks 

    • floramac
      floramac celia14153

      Posted

      Pilates is very different to yoga, the moves are all based around protecting the spine

      and learning how to maintain the core. I would think you would find beginners

      Pilates very beneficial and worthwhile.

    • EileenH
      EileenH floramac

      Posted

      I did both Pilates and Iyengha yoga for 5 years while I had PMR but was not on pred and they kept me mobile and upright the whole time (not pain-free though). I started with an aquafit class in the morning which loosened me up enough to do the classes - which were adapted for me by the instructors. You do need to be careful about instructors - they have to appreciate your limits and mine did.

      The option isn't available where I live now - I do miss it.

    • celia14153
      celia14153 EileenH

      Posted

      Listening to you and Flora I think the yoga I practiced was too intense for PMR which doesn't mean I couldn't do a gentler range of movement and see how it goes. Swimming good too. Recovering from an at the moment so I'm restricted to walking and resting. Looking to the future! 

    • EileenH
      EileenH celia14153

      Posted

      Exactly - you have to know your limits, convey that to your teacher and go from there,
    • Mrs_CJ
      Mrs_CJ floramac

      Posted

      Floramac, do you have trouble with fatigue?  And if so, do the Pilates help decrease the fatigue?

      I am in my 5th year of PMR and have always had fatigue.  I could maybe exercise a little more but I'm always worried I will be even more tired. 

    • floramac
      floramac Mrs_CJ

      Posted

      Yes, suffer badly with fatigue. Pilates really help, both with fatigue and relaxing

      and generally feeling better overall. I cannot stress enough how much better I feel for doing it.

      Be sure to find a teacher who listens and understands and just do what you can, taking it all nice and slow.

    • EileenH
      EileenH Mrs_CJ

      Posted

      It really is a case of learning to listen to your body - knowing your limits and sticking to them. But once you know "I can do this much" you can add just a few mins extra or up the level a tiny bit - if that works you know you have a new limit. Rinse and repeat...

  • sandy08116
    sandy08116 celia14153

    Posted

    At school I played tennis, later I played competitive squash. Now I play competitive petanque three times weekly. Nice, easy, sustained exercise . . . does not stress muscles, heart. The gym was never for me, I prefer sport with a bit of skill and the bonus of being with friends is priceless! But after diagnosed CGA, I pulled out of tournaments and (A Grade) interclub. Where once we played up to six games a day in regional and national tournaments, I can only manage two on club days! But my place in the team is still there and should  be ok for next year.  
  • julian.
    julian. celia14153

    Posted

    I've just finished tending a fire to burn garden rubbish. Small branches, vines, etc. Lots of lifting relatively light weights, a bit at arms length to place on fire, a bit of twisting, and lots of walking, albeit short distances, to collect stuff, and some bending, then finally the walk back up the hill (15 degrees steep) to the house.

    Careful not to overdo it. Now I'm resting, shoulders a bit achy.

    All the walking, and cycling, and kayaking, didn't really help much.

    Muscle tone is odd stuff. With pollywhatsit I find there's an enormous temptation to not do things. Pacing, for me, is doing things at a pace which is reasonably sustainable, and has minimal downside the following day, so I can do same again or other things.

    "Silly things" like the temptation to move cups, saucers and plates to a lower shelf, but then I'd get used to not using whatever muscles are involved in using the higher shelf. I'm very much aware that I guard against, and avoid, lifting heavy things. Even carrying some shopping up steps from the car can be bad news. So what do I do to pick up the slack.

    I sometimes wonder whether some of the perceived fading of symptoms and accompanying reduction in pred is because of things that I no longer do. A slow, almost imperceptible, change in my habits. Not all of it, hopefully, just some.

    So, for me, its variety is the spice of life.

    I've just returned from a couple of months driving a few thousand km on some fairly rough tracks. And lots of walking (up and down sand dunes). All stable. But the change back to a more normal routine is causing a few twinges.

    Friday we'll get the chainsaw out and demolish a palm tree. Slowly.

    Not proposing that everyone should chop down palm trees. Just that there are everyday things that we can do that contribute to muscle tone and the more variety in use of muscles the better off we are.

    The "exercise" I do, and I hate exercise for the sake of exercise, is aimed at cardio whatsit "fitness". So I can walk up the garden hill without getting out of breath and without muscles hurting.

    • celia14153
      celia14153 julian.

      Posted

      I can see you doing all these things! Thanks for sharing - really helpful to have insight in someone else's experience of these invasive and controlling symptoms. Everyday variety in use of muscles makes sense and is comforting because it's manageable - I'll clock that. Pacing is new for me, also ensuring not to overdo today so I have energy tomorrow- learning new rhythms. Also the unexpected - two days playing with grandson, twisting, holding, even dancing (hopping a bit really), and I wasn't full of pain and exhaustion the next day. Bit like your fire and palm tree? Thanks again Julian. I shall think about what you've said.

    • Michdonn
      Michdonn julian.

      Posted

      My favorite exercises are skiing and cycling neither of which I can do right now, so I am doing what I can, walking with weights, not fun, but I am building up my strength and endurance so I can ski this winter. And hopefully my balance will get better so I can get back on my bicycle. When I walking I try to have a smile on my face, think of a few months ago when I could not walk! Keep smiling!!!
    • Michdonn
      Michdonn celia14153

      Posted

      Celia14153, in April I could not walk had to be rolled into doctor appointment in wheelchair, in May EileenH and one other person said just walk a little each day, I was just sitting there feeling sorry for myself. First day my cane and i did two laps around the pond 1/6 miles per lap with a test between laps. Each of the following days I did a little more a little quicker. Now I doing 6.5-7.5 miles a day, several of the miles swing 4 lb weights. Am I happy, yes I working to get better and my wife will be happy when I off these high doses of Predinisone and no longer a Grouch! But I try to keep a smile on my face. I think WHEELCHAIR!
    • celia14153
      celia14153 Michdonn

      Posted

      Well you're certainly putting a smile on my face! Sounds like a lot of positive self discipline is going on and your efforts are being rewarded. Brilliant!

       

    • sandy08116
      sandy08116 Michdonn

      Posted

      My (late) husband was in the RAF (flying spitfires) during WW2. Survived a plane crash but was told he would never walk again. He persevered and walked. Later, though, his squadron was seconded to the US, based in Burma (or India), flying gliders over The Hump into China. Camps were in the jungles, conditions were bad - the guys got dysentry, So much so, returning to Britain, he developed a duodenal ulcer and had part of his stomach removed. Poor man. After all that, he developed ankylosing spondalitis! Even that he refused give in. Before he died, he wrote his medical history. He left his body to science. 
    • Michdonn
      Michdonn sandy08116

      Posted

      Great story, may he rest in peace. Thanks for sharing, he had the attitude, never give up. My body is left to the University of New Mexico, to study because of my diabetes. Hope that they learn something from it. Once again thanks for sharing.

      Keep smiling 🙂

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