What have your Physios told you about stretching?
Posted , 6 users are following.
I'm wondering what your Physios/Physical Therapist have told you...
When our PMR is most active in mornings, meaning more tight, stiff and painful, should we attempt yoga type stretching then or wait until inflammation subsides a bit?
Same with light weight or stretch bands?
I prefer morning workouts, but don't want to harm the areas if I'm trying to stretch it or do repetitive motion.
My gut feeling is wait, but I just wondered what y'all are experiencing.
0 likes, 14 replies
EileenH LayneTX
Posted
I used to fall out of bed, straight into my swimming costume and joggers and struggle behind the wheel to get to the gym where I could have a morning aqua class. During that I was stretching and exercising - by the time I got out I could move almost normally, and that was without pred.
We often used to suggest getting in a warm shower and stretching to get a similar effect. Some people found having an electric blanket on BEFORE getting out of bed meant that the blood flow in the muscles was improved - and of course once you get moving the circulation improves due to that and the stiffness improves. I certainly couldn't do any class in a cool room or aqua in a cold pool - anything below 28C was absolutely not on and it was better when the thermostat was playing up and it got to 30C! I did my yoga and Pilates after the aqua classes and just listened to my body telling me it was stretched enough - but the preparation sequence my instructor did always improved my flexibility dratically.
Providing the room is warm and you don't push yourself to start with but wait until you are warming up I don't see it matters what time of day it is.
erika59785 EileenH
Posted
I do gentle stretching every morning while still in bed for about 10 minutes and one more time during the day. Stretching does help a great deal.
nick67069 erika59785
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erika59785 nick67069
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nick67069 erika59785
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erika59785 nick67069
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EileenH nick67069
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However - normal physiotherapy as is practised within the NHS rarely helps PMR and often makes things worse. So does some massage therapy. It is something that is associated with the NHS system - they have a specific complaint to deal with and they are required to identify the cause and work on it in a maximum of 6 sessions. They teach exercises for the patient to use at home. You are not allowed to arrive and say "today I have this - can you help" because that would require another referral and that means another wait. Many physios have never heard of PMR - and that is when the real problem starts.
This is a UK based site, the majority of participants are still in the UK, many of them are retired. Private physiotherapy in the UK is pricey, few people have private insurance to pay for it and are even less likely to be able to afford it out of their own pocket. The advice we provide for those is that physio isn't worth the fight and the wait. You can't just change to another - you get who you get. You might not even get the same person every session.
What is very useful - we know that - is hydrotherapy. But it is next to impossible to access in the UK. ArthritisUK (I think) funded a hydrotherapy pool in the north of England - but when approached by the local PMRGCA support group they said we couldn't use it too - we didn't need it!
I know what to ask for, I know how to explain it to a physio and I know if what they are doing will benefit me - but I'd have to wait for months as it would be classified "non-urgent" and I have no idea who I'd get. Others don't have the same experience or knowledge. If I knew people were using private insurance I would - and do - suggest a trial of physio providing the physio knows what they are doing in PMR. I'd say most don't. But if you look - how many people say where they are from?
nick67069 EileenH
Posted
My experience in Japan is exactly the oposite. I don't need referral, I can make my appointments and I can walk into the clinic and ask " today I would like to work on my back, which is a bit stiff from swimming 1/2 time and also work on my sholder flexibility.. One hour session, which is covered by insirance, is very inexpensive, about $10.
EileenH nick67069
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State funded healthcare is not luxury cover - but it is there when you need it and you won't end up bankrupt because you broke your leg and didn't have insurance. I'm lucky here - and Germany is even better - because some very useful things are easily available. Both Italy and Germany see a place for complementary techniques within mainstream medicine. The UK rarely does.
erika59785 nick67069
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I was happy with the one who gave me the Manual Ligament Therapy because my alignment from the neck down was out of line. She said that a damaged ligament compromises the muscles surrounding the area which causes stiffness and pain.
A different therapy concept which is fairly new.
nick67069 erika59785
Posted
Pain is usually at the junction of tendon and muscle or sometimes where 2 muscles connect (fasciae). Damage to ligament ( which connects 2 bones) will cause inflammation in that joint. Body tries to "immobilize" that joint by keeping tension on the muscle, which eventually causes pain in that muscle ( typical example knee or lower back). Pasture changes and one problem ( hip or lower back) can cause additional load on knee and then it will hurt. Everything is connected and in balance. When that balance is disturbed, it can cause multiple problems.
Best to take care of them ASAP.
erika59785 nick67069
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nick67069 LayneTX
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Every morning I do 20 min walk, stop to stretch in the park and then walk home for another 5 in or so... Cool down is also important. Last 5 min of walk is easy, slower then before.
Move as often as practical during the day. Make a habit to have several walks or physical activities throughout the day, it helps.
Anhaga LayneTX
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