Exercising with PMR

[Pumpkin5554]

Good morning PMRers. A brief history...I am 64yrs old and I've been living with this dreadful illness for nearly 6yrs. Having started at 25mg Pred (going into remission for 8mths, then back to 15mg) I am now on 4mg. My question is whether any of you have tried Pilates and can recommend it as an effective form of exercise for us sufferers? Any other recommendations? Walking, by the way, even for a short period, is currently out of the question. Won't bore you with the reasons why but have an MRI pending.

[venezia1]

Hi - I'm 72 and long aquainted with RA and GCA -I recently bought a pilates dvd by Darcey Bussell, which is nice and slow, and gives choices as to how much you want to do. Not done it enough yet to comment on effects but I certainly feel more limber afterwards

[DorsetLady PMRGCAuk volunteer]

Hi,

Yes go for Pilates. I started about 4 years ago, still had GCA and knew my legs were getting weaker, and needed to build them up. Because my knees are arthritic I knew I wouldn’t be able to do Yoga standing poses , although very good and I did for years pre diagnosis.

You need to do a bit of research and see if you can find a teacher with a studio - that way all equipment is provided including benches! It may be more expensive that ones run outside studios, but you can usually have a taster class, and limited numbers in class (in mine max is 6 people) which means that exercises can be tailored to YOU.

Others swear by Tai Chi and Nordic Walking - so have a look around and see what suits you.

But if problem is walking - I’d go for Pilates!

[Pumpkin5554 in reply to DorsetLady]

Thank you for your suggestions DorsetLady. I will definitely give Pilates a go. They do beginners classes at my local sports centre and will also try their gym to see what,if any, equipment I can safely use!

[DorsetLady PMRGCAuk volunteer in reply to Pumpkin5554]

Hi again

As others have said you need to find a good teacher - that’s the most important thing. Mine was initially a school teacher until she got a bad back so looked into Pilates to help that, and then realised how good it is for whole body and and did the necessary training. So she’s ultra aware that most people go to her for rehab as much as anything!

Plus, gentle start, because as with anything new you’ll find muscles where you didn’t know you had muscles!

Hope whatever you decide to do it works! So take your time finding the right place/person.

[isabella2015]

I have just started pilates using machines, I have only had two sessions but I’m sure it will help me. Like you I’m on 4. 1/2 steroids, the classes are expensive, but I hope I will be able to join a class with with 4 or5. And when I’ve improved would like to join a tai chi class. Good luck!.

[PMRpro Ambassador]

I did Pilates for the first 5 years of my PMR - during which time I wasn't on pred as I wasn't diagnosed. I did an aquafit class every morning in a warm pool which loosened me up and then I was able to manage an adapted Pilates and an adapted Iyengha yoga class. I credit those and my Bowen therapist for keeping me upright and mobile for that time. I wasn't pain-free but I could move!

You do have to be careful and start very low intensity and build up very slowly unless you have been doing it before as I had but I still had to cut back the intensity considerably at times. My classes were largish at a gym and all we used was a mat - but the teacher was amazing and that is the primary criterion. It must be the right instructor for you. And you have to leave the competitive you at home.

[Leilagirl in reply to PMRpro]

I have been doing aqua aerobics now for 4 weeks. Warm water . It’s wonderful. Even though I had to start slowly and at first I could only do a 30 min timeframe.. now I am core stronger and can easily finish 1 hour however careful with all movements.. On 8.5 mg of Pred after 3.5 mos. started at 10. Mg. I pray I am not going to fast. You are so helpful by the way!

Impatient me! Thanks!

[PMRpro Ambassador in reply to Leilagirl]

I do miss my aquafit - not the permanent aura of eau de chlorine mind you! And it really is surprising how quickly the fitness builds up when you go about it gently!

[granny-b]

I go to an exercise class called Extend. To my surprise I thoroughly enjoy it and because it caters for the less mobile I find I feel able to push myself on my better days. I am very overweight and not very mobile.

It may depend on who runs the class. She works through all the muscle groups and gets the heart pumping.

I feel better for at least 24hrs after. As it is a national scheme you might find one in your area.

[S4ndy in reply to granny-b]

Up until I started on Pred I was an Extend instructor. Its gentle movements for the whole body to music and part of the class will be seated chair based exercise. Have a look on Extend.org to see if there ate classes near you.

I can't do anything much but a slow walk at the moment but also I taught Chi Gong which is like Tai Chi but slower with less moves. Hoping to get back to it one day. Pilate's great for core strength if you find a good teacher and can manage it.

[Maisie1958]

I did Pilates before diagnosis in May 2015 for PMR . Have done cardio at the gym in the last year but took the plunge and bought a Pilates reformer/rebounder machine from a well known tv shopping channel about a month ago and although a “considered purchase” I love it! Early days but I was horrified how stiff, weak and one sided I had become. It’s great as I can work at my own pace and time, I still think I would find group classes/sessions difficult-well at the gym I use anyway. Large classes and I think I would struggle to keep up or if I did I would suffer later. I have given up on competive anything now. I’m not sure the tutor knows about PMR. The little cardio trampoline/rebounder on the machine is fun! My daughter goes to some small classes that use the machines and has felt benefit from them . Ebay for the machines if you can find one for sale locally?

[Mitziecat]

Hi

I joined a pilates class a few months ago and found it really did help. The key is to find a good teacher. Mine seems to be aware of most problems and the majority of people in the class appear tomahev ailments. Go for it 😀.

[TooSore]

I like my exercise class in a warm therapy pool. The water supports your muscles and joints and the warm water feels like heaven!

[Hindags]

PMR 12/2016, DR Pred 10PM. tapering 6-5 on 38 day DSNS taper.

Sorry to hear of your setback and how long you've been dealing with this condition. I was able to do Qigong (I have a DVD that's easy to follow.) as soon as the Pred kicked in, and actively did it every morning for about 45 minutes until I hit about 6mg. Now I'm more exercise intolerant, especially my shoulder which is easily inflamed. Not PMR, but bursitis or rotator cuff thanks to PMR. I find both my physical therapist and my osteopath to be very helpful with myofascial release. When the fascia tightens, I just can't do much. they keep me limber.

Never thought of it until now, but Feldenkreis should be possible for those of us who have trouble with repetitive movement.

I recently have posted about this and about my frustration with afternoon energy troughs.The last two days have been a bit better for me in terms of energy. The only difference is eating more protein at lunch than usual. I went walking today for the first time in several months. I'll see how I feel tomw.

[joy-bells]

Hi, I am 70 yrs old and have had pmr now for 4 yrs down to around 3mgs pred. Sometimes less .

This morning before getting out of bed I did deep breathing for some time. Amazing got out of bed with no aches or pain. Feeling really good. Looking forward to trying it tomorrow morning and think I will add some stretching exercises.

A firend went to a GP who is also into natural meds. He told my friend a lot of illness including aches and pains are caused by Mould. She has just moved house and developed a sore back. He has her taking Charcoal tabs.

[Parijm]

I attended a Pilates class for some years before PMR occurred 4 yrs ago. I now do 2 sessions per week, with different teachers, also a yoga session. I have just started 1:1 at a small gym due to muscle loss in arms & legs. It is important to find right teacher as some have no idea about PMR or any exercises that would not be helpful. One with physio therapy background is good. Choose carefully! I do about 10 mins exercises daily once I get up as I'm usually quite stiff. At 65 yrs I am mindful of need to keep as much mobility as I can.

[Rugger]

I did Pilates for 8 years before being diagnosed with PMR. I carried on for a year with no problems. As the others say, I had a good teacher and am not competitive! If I couldn't do a particular move, then the teacher would suggest an alternative. A year after diagnosis my PMR flared as bursitis in both hips and shoulder joints. I've had to stop the class, but am hopeful that I'll return when my shoulders are strong enough. Meanwhile a Physiotherapist has given me exercises to strengthen the muscles around my shoulder and they are helping, as well as some myofascial release.

We are all individual and it will depend on what prevents you walking and the reasons for the MRI.

[Lochy]

I’ve done Pilates for several years and have managed to continue classes since my PMR diagnosis two years ago. I have had periods where I have struggled with some exercises but the teacher gives me alternatives and I know what I can try because I have been going for a number of years. I definitely recommend it. I’ve started yoga more recently and I do find it much harder as you are supposed to hold some poses. However my teacher is also aware of my limitations and I don’t hold poses for too long. As PMRpro points out you have to leave your competitive side at home. I struggle with this as have been very active for so long it’s difficult to realise how much things have changed.

It’s definitely worth trying out as it’s also very relaxing.