Osteoporosis and Exercise: As a relative newbie to... - PMRGCAuk

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Osteoporosis and Exercise

As a relative newbie to this forum still awaiting definitive diagnosis of GCA I would firstly like to thank Kate Gilbert for her wonderful book. Apart from the shock of “maybe” GCA was the necessity for Prednesolone swiftly followed by Doxazosin to calm the blood pressure. I have long been aware of some side affects of Prednesolone in particular Osteoporosis. I was offered one of the meds to counteract that but I am incredibly sensitive to Aspartame and also to Soy both of which are in one of the meds. My thoughts turned to osteoporosis and I dug into my memory – I am a self-help sort of person anyway and about 20 years ago came across Rebounding – a Rebounder was one of the things for sale when I was selling a load of things. We were shown a Rebounder – a small trampoline type thingy and invited to try. 30 seconds of movement by pressing the toes down – and relaxed body got the very finger tips tingling with increased blood flow. No visuals of leaping around like children or circus performers on trampolines please! The presenter highlighted many health benefits including protection from Osteoporosis so I bought one and a couple of books to go with it. Over the years I have used it on and off but it has been gathering dust for a few now. I well remember when I was playing tennis I always played better with a short session on the rebounder. I no longer have any financial gain in recommending Rebounders.

Dusted off and I have found the books again the more I re-read the more I am on track again. I have an open shed in the garden and will be up there many times a day for short sessions. I had it in the bedroom before but fancied the fresh air for now. NASA uses rebounding to help their Astronauts combat osteoporosis which happens after weightlessness – that seems a good refererence! 30 seconds is the maximum to begin with – building up slowly I intend several – perhaps 5 a day up to 5 mins. I never got to anything I would describe as “energetic” like kids on a trampoline but I know it was good for me. I can't see any contra indications but please check for your own safety. Some rebounders come with a balance bar to make certain you are safe. My balance isn't brilliant but I have a window ledge to hold if necessary. Rebounding helps balance so could save us falls which is brilliant. As with most equipment I would say the best you can afford – I am on my second one and it is softer than the first. There is a wide variety of price range out there and quite a lot of information on the net. The two books I have are by Albert E. Carter – The Miracles of Rebound Exercise (he goes into the physiological reasons it's good for you and is not so easy to find). Also Margaret Hawkins Rebounding for Health. I see other questions have come up on exercise so thought this might be of interest.

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I have one with a balance bar. Mayo clinic recommended them. But seems like I read somewhere that they can cause bladder issues in older adults with weak muscles--I'm thinking prolapsed bladder? Anyway, I haven't used mine for years--kinda scared me off--but I did enjoy it when I was using it daily.

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I remember that first evening when a lot of us tried one - we were warned it might make us want the loo! My understanding is that the G force will help the body drain but that this is not necessarily a bad thing (as long as there is a handy place to go!) Since the exercise improves muscle tone all round - (another down side to pred - muscle weakness) - I wouldn't worry about it but of course check it out. I know my general muscle tone has improved in the past. I do have a bit of a prolapse and I will report back if it worsens although I am confident it won't. (I have already had a couple of unexpected "accidents" since being on the steroids so I want to make sure).

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There are downsides to rebounding too and it really must be checked out with a doctor and a physiotherapist for safety in your case.

well.blogs.nytimes.com/2015...

scienceblogs.com/insolence/...

offer two rather more sceptical views compared with all the others singing its praises. Which all seemed a bit biased to me.

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Love the woo...it sums such claims up exactly. I had a rebounder in the 90s which ended up in next doors garden for the kids. They held onto the balance bar and did superman bouncing. My duff knee didn't like it.

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Not a fan with it , especially with the GCA symptoms .

I think it's best to try the gentler exercises with less impact pressure on the joints at the beginning of a disease like PMR then work up.

The rebounder although appearing gentle is not always as gentle as it appears , especially on the shoulders , knees and ankles because of the position the joints are in during movement.

Many of us have issues with balance , migraines and blood pressure as well as the joint related pain issues which could make the more active form of this exercise a trigger point for some.

It's also good to double check the literature and experience of others in relation to exercises and specific diseases , and then thoroughly test it yourself before advising its use , as what's good for one is not always good for another .

Sometimes exercise that was brilliant for one of our diseases , or worked for us previously has the opposite effect with a new illness or different person.

I hope it is working for you though and you bounce back soon.

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Sorted - sorry!!!!

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Now I have re-read through both books from my library on Rebounding I am as convinced as I was before that doing a SMALL amount several times a day - 30 seconds max to start - is certainly helping me lift my mood and feeling stronger and actually "doing" something that can help me go forward to be as healthy as possible. Emphasis of course on checking with the powers that be and SMALL amounts of it. It is just so very gentle but the tingling in the fingertips proves it is doing a good job of moving the body around. It is definitely doing something nice for me. :)

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Or you are compacting your spine and neck and its trapping a nerve.😂

I am lucky (for once) that i am a big girl as they say. So far just walking has kept me going. Black eyes might be my main issue, but i have a OA in my neck and back and the thought of bouncing brings on sciatica.😮😁

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That's my point though I am NOT bouncing - simply rocking gently up and down oh so gently - less than the concussion you put on your spine walking and climbing stairs. I am talking therapeutic movement here not what PMR2011 seems to have done on hers! I would love to be able to demonstrate the therapeutic gentle way this works as it is clear lots of people can only see incredibly active stuff in their mind's eye. I have had my share of spinal knocks from falling off horses and ski accidents and being rear ended in a car. I was told to retire from active life in my mid 40s (when I was running an Equestrian Centre) by a doctor who had NO idea what he was talking about. Osteopath got me back on the straight and narrow. I didn't take a desk job and I didn't give up riding and I remained fairly active!

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Ermmm. Okay. Obviously my "joke" against me didnt land. Each to their own🌻

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Sorry not always the quickest at spotting humour! :)

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Maybe the joke wasnt that evident!

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As a well endowed lady myself , I know what you were on about.😂😂

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With you too!!!!!

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With you Poops!

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I bought one early on to keep weight bearing exercise going during our long snowy, icy Maine winters. I love it. I walk and run in place, do a little crazy dancing, and jumping jacks, mixing it up with the exercises. Very good for balance. 8 year journey on Pred (GCA and PMR) never took bisphosphonate. Lost a little ground in my T-scores when Pred at highest but gained it back once tapered.

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I agree about the balance aspect too. Falling is a fairly big fear of mine - living alone with 3 dogs I would be in quite a pickle if I fell and hurt myself.

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I was taking out my dog and my sister's 2 dogs. I usually didnt take tbem on leads but did have to cross the road to put them in the car so popped them on. Of course one of my sister's dogs (now gone) wrapped her lead around my feet and i fell and broke two ribs with the handle of my crutch. It wasnt pleasant. I always take one at a time now on leads. I am just glad i only have 1dog. Since her eye sight is going she is under my feet more. It is scary.

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Ouch - that sounds very painful. I had a wake up call about 4 years ago - fell off my bike into a canal with two dogs attached to the bike! I don't remember much about it except that I could stand - but I got me and the dogs out and some kind passer by called an Ambulance and the police - who found my camping companions who cared for the dogs till the next day! I think the bike hit a stone or something it definitely wasn't the dogs pulling me into the canal as they didn't like water! I haven't done much cycling since!

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Crikey. That is scary. Its a good job you didnt knock yourself out. It would put you off cycling! I know in parts of york where the cycle path is next to.the river a few people on bikes have gone in. I bet the dogs were surprised. Mine would have just swam off...a spaniel who swims. Who would think of that!

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I was definitely only part conscious - one friend came to the ambulance but I don't remember seeing him till later in the day! Despite complaining of neck pain - they didn't put the collar on me until I was just about to go in the scanner! Bit of whiplash there. The dogs were on a proper bike harness attached to the bike so they couldn't go far! My guardian angel was there for me that day clearly. This was Warwick on the canal path I was camping with a group of Solos. The Labrador nearly drowned as a pup so unlike most of her breed she didn't care for water!

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You were very lucky then. It's a good job you hadn't hurt your neck. Labradors and spaniels usually live for their water. It must have been a big trauma for her to put her off it. I don't suppose you are very fond of it now either!

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Yes I was lucky really. My daughter had the lab out with two others romping down a ride together - the other two knew to turn left at the end - lab went into the river! It sounded as though daughter nearly risked her life getting the pup out! I am certainly extremely careful anywhere near water now!

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I always wonder what i would do. My head says that mine us a good swimmer and has always found a way out. But i am sure i would end up considering it. She has gone over waterfalls but seems to surf them. I reckon she would be dragging me out these days.

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Oh Pippah

That too sounds scary & painful! I can imagine not rushing to go back on a bike!

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Owww! Poopadoop! That sounds incredibly painful!......

My eyes are watering!

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Mine were too😫 I took the dogs for a walk round the park and then dropped the culprit off and drove home...140miles. i did these as fast as possible as i knew within a few hours i wouldn't be able to drive. Its the tbird time i have done my ribs, so i knew what to expect.

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😖

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Its was 7 months before dx but i had symptoms prior to it. Won't have helped!

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Just realised why it's probably wise that I don't have a dog , I'm clumsy enough already .

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I tend to be one of the last to spot the double entendres especially when I have said them inadvertently! :)

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Possibly a safer although less fun exercise which will have a similar effect is simple "heel drops". melioguide.com/osteoporosis...

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Interesting - although as she dropped her heel in that video I felt it go down my spine unlike the therapeutic movement I am doing. Perhaps I shall have to get on YouTube to demonstrate!

Discussion on exercise for Osteoporosis is a great idea. I was talking to a neighbour about the subject the other day and although she is younger than me she has OA and she had no idea anything could be done to help it.

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