Hey All
So I have started going to the gym and trying to build muscle. Ever since I had the blood result that suggests muscle wastage I've been trying to do all I can to maintain and grow the muscle I do have.
The problem? Whenever I work out in the gym I can't sleep that evening as my joints hurt. I don't do strenous exercises, I just do weights.
Anyone also experienced this? Any advice on what to do?
Im in a catch 22 I need to exercise to stay healthy but I also find I'm in pain after 
Morning, I also do weights in the gym my joints ache a little but not enough to keep me awake, have you tried decreasing the weight and reps and try to build up slowly? Good luck x
Thanks Kell12 I'll give it a go! Maybe I am pushing myself too much!
As kell12 says reduce down what you are doing. Work more on increasing repetitions and lower weights. Keep count of what you do. Try to do the non weight bearing machines, IE in sitting or lying, or cycling as they will put less stress on your joints. Try and increase slowly to avoid the 'boom and bust'. Let us know how you get on
Will do! Thank you Cowsaresweet!!
You HAVE to do it slowly. You MUST have one day on, one rest day. And you MUST start with very light weights, as little as a pound or less to start and only add small increments as you establish a routine that leaves you still feeling fine the next day.
I usually suggest starting arm work with water bottles and partly fill them with water - in the early days you may not even need the gym. It may sound slow starting that low but time or weight builds quite quickly once you get going - and taking 6-8 weeks to get somewhere where you didn't have to bail out or suffer on the way makes up for it.
Muscle can only train when you don't damage the muscle fibres too much and when you allow time for them to repair - that is all "training" is.
And if there is one mantra that is lies it is "no pain, no gain". Never ever try to train when you muscles are sore and never try to "work through the pain". Even if it were true for athletes (and it isn't whatever they try to say), it isn't for anyone with autoimmune disease that is attacking body tissues. In most autoimmune disease any treatments are only managing symptoms, they are not affecting the autoimmune part of the illness and that does continue in the background at at least a low level.
Thanks PMRpro! When I first joined I actually paid an extra one off charge to have my workout tailored for me and the instructor knew about my lupus and sjogrens/joint issues but maybe didn't quite understand as at the moment I'm pushing 10 to 12 in terms of dumb bells and 25 to 40 depending on the machine and it is a struggle!!! I'll definitely lower. I guess one of the many problems we all face is that maybe people don't quite understand even when you try to explain. xxx
IMO that’s far too much weight for your condition. PMR suggested water bottles which is what I use as it’s so easy to adjust your routine. It also saves the gym fee. I have a mat a step a set of small weights and a ring for inner leg muscles . I train in our garage on a padded area but outside in the summer ( who cares what the neighbours think) I used to be down the gym doing back to back classes of body pump and body combat 4 nights a week 20 years ago but I’ve been able to recreate most of the routines at home using good music and determination. Gyms can be a bit of a rainbow I think.💪
Did somebody recommend you use weights? I have SLE and was recommended to do yoga and Pilates and in those classes you strengthen your muscles using your own body weight. I was also recommended to swim but I found it led to recurring UTI’s so had to stop. A physiotherapist did use very small weights with me 1kg in each hand. I don’ know what weights you are using but perhaps if you reduce the weights and no of repeats in your exercise and see if that helps? You can then increase the weights as your muscles develop. I hope some of this helps. Hugs. 🤗x
Hi … as an avid promoter of water therapy - I teach aqua aerobics and do classes for patients referred by GPS and physio … I suggest you try aqua, this exercise uses the muscle groups and with the support of the water it will feel quite effortless, but rest assured you would feel and benefit afterwards. You don’t have to be a swimmer to partake either. We exercise in water to improve our function on land.
For my own experience, during lockdowns, pools weren’t open, when they did it was very intermittent, I suffered with joint aches, pains and decreased mobility…. I’m pleased to say that I’m back up to speed now, teaching and partaking.. my extra weight gain is declining too.
If you really like the gym perhaps combine the two forms of exercise, water first to loosen up and short gym sessions after.
🤗
If you have any history of hypermobility weights are a no no. I have built up alot of muscle by doing tai chi as advised by my Rheumatologist. It's often poo-pooed but it's very effective. I was going to the gym but even with gentle exercise I landed up in hospital in a big flare and subluxations.
Do you have a physio? They will be the best people to help you. I've also brought a treadmill to have at home. It folds away nicely and has helped improve my stamina and tone.
Good luck
I'm not a fan of the gym. Went once with an exercise group from my local gp surgery and hated it. I found gentler exercising from the Versus Arthritis group that I can do at home. There are videos on youtube and others that help with strengthening muscles.
Even before my diagnosis/lupus/inoperable Spinal myelopathy I never really liked the gym. The reasons don’t matter here. I’ve done physical therapy with some great results too. I just no longer trust other
People with my body anymore and Covid
Is game changer as physio and gyms are
Magnets for germs. I am blessed to have a saltwater pool. I do routines but never use weights. I also recently started chair yoga.
But I want to share what I’ve been doing
For several years before Covid and it requires nothing but changing the way you think about everyday tasks and your own
Imagination. Before I begin I need to share
That I’m physically very flexible so if you are not, try not to roll your eyes. 😊 You can do
Anything with your imagination.
All things done in or out of your home
IS your physical therapy.
Lifting laundry basket. Taking it to its destination. Weight and count your steps.
More laundry? Divide into groups of
3,4,5, trips to its destination.
Doing dishes. Pick up one leg and lean against counter if you must it’s ok. Turn your ankle in circles one way then the
Next 5 times. Work your way to 20.
Drop something. Squat to pick it up.
Can’t squat? I couldn’t either at first.
Drop something near a kitchen counter.
Grab onto counter. Pick it up. Pull yourself up.
I have strengthened my entire body this
Way over 2 years time. I could not get off
The floor if I fell or had to pick something
Up. Now I am strong enough to push myself up and working now to squat and get up.
So I drop a lot of things. Lol.
Sorry this is long. I have so many more examples. Use your imagination. You can do anything in or outside your house and turn it into your own physical therapy or
Strength training. I got stronger. So can you.
Best, Titters
Absolutely fantastic post. What a wonderful mindset and take on things!!
Thanks.👏👏👏👏👍👍❤️
Keep it going!
I find with Lupus you have to build up much more slowly. Can you find a personal trainer who understands this and can help? Also, exercise like pilates and swimming are more supportive and tend to work better with the body's tolerances.
I personally have ditched the car, never use a gym (can’t stand smelly, sweaty bodies, particularly macho males with poor social distancing skills), walk and bus everywhere.
My thought for the day?
No need for the leotard or gym, build regular exercise into your everyday life. Shopping, cleaning, laundry, washing up, gardening, pruning plants, pollarding trees, lifting, cooking, taking bins out, redecorating etc.
What list! No need for gym weights. I do enough at home and in the garden. No need to drive and thus pollute the world more whilst driving to a gym. Ditched that hype ages ago.👍
I have the lowest carbon footprint in my entire neighbourhood 👍👏. …but I’ve thought of buying an exercise bike but not now.
Xx
Fitness is the condition of being physically fit and healthy and involves attributes that include, but are not limited to mental acuity, muscular strength and endurance, body composition, and flexibility. For example I do calisthenics / street workout for 3 years already. The advantage of this sport is that you don’t need much equipment to start doing it, it is only better to buy some smrtft.com and everything else is not that important at the beginning of your calisthenics journey, you can start it on any lvl and any place!
Muscle pain and weakness
Mrs Miserable
My rheumy steps it up - and free CPD!
Getting a doctor to listen
Finger Nail Changes
