Morning all, Last Thursday had my first Hyrdro session, it only lasted about 20 minutes, and I loved being in the water, however, PMR pains in arms shoulders and legs have reappeared. The sessions ar3 supposed to be for my back OA,what do you recommend, I have 5 more sessions booked, one each week,
I did tell physio I had PMR and she seemed to understand, but am I doing more harm than good at the moment? It’s been a painful and upsetting few days, any advice would be appreciated.
Are the sessions private of via the NHS?
When you asked the physio if they knew about PMR. If they just said 'yes' did you then ask what they knew. Quite a few physio's know nothing. If they then continued with what the rest of the people where doing, I would assume they did not understand.
Remember the oxygen supply to your muscles is impaired, that is why gentle exercise is recommended. Overdoing it will cause you pain.
Many with PMR find Aqua Aerobics good, but some found that the person in charge knew nothing, others admitted they knew nothing, but would find out. Others knew all about it.
No good putting yourself through something that causes you pain.
Now I may have this all wrong, but I know quite a few people with PMR who found a Hydro pool and/or Aqua was good, but then so was the Physio.
Thanks for your reply, they a through the nhs, it was all a bit of a rush to be honest, don’t think I explained myself enough and sort of just did what I was told! But I’m sure I’ve brought about a bit of a flare, and though I loved the warm water, I now realise I should not have done the arm and shouldermovement
, even though they were very simple,
Thanks again.
Arms and shoulder movements can cause doms. Did you try otc painkillers?
Like jinasc says physios don't always know the ins and outs of pmrgca even when they say they do. You can educate them!
Thanks, yes, took my usual pain med s, it not really helped, that’s why I think I may have caused a flare, sometimes it’s just try and see how it goes I suppose, the physio, very nice, but very busy, will see how tomorrow pans out, thanks.
It's amazing how the body can protest!
This condition is strange. I did a very slow 16 mile cycle a couple of weeks ago and no problem.
I tried to to a very very slow 2mile jog last weekend and feel I have run ten marathons.
The warm water sounds lovely. Id keep going if I were you. But insist you want a much more gentle approach and build up slowly. Only you know how you feel.
Hydrotherapy is good for many things because as you have more buoyancy it takes the pressure off your legs and back. But the downside can be because your muscles are working more against the water you don’t always realise it....until afterwards.
Absolutely agree with you there. I tried hydrotherapy in the early days and lasted two or three sessions before I twigged I was making myself worse! 🙄 Haven’t been back, just keep to the easy walking now! 🌸
Sorrry you had a bad experience, it’s difficult trying to find a balance that suits our bodies, used to walk for miles and miles, now it’s more like inches.
As I said good for some things - but you don’t know until you try!
Yes, think I tried to be too good, hoping it would bring about a change for the better, but it didn’t, but it may help eventually, thanks for your support.
If you came out and had rebound pain you did do more than you could cope with .
You need to tell the physio and ask to scale back the exercise just to some more light movement at your next session.
It is a good thing to do but you do need a physio whom understands less is more at first and doesn't just try to fit in as much as they can in the sessions before they sign you off.
Some people need more time and to build up slowly.
Some of your arm and shoulder pain after exercise can be radiating pain from the back of neck because of your OA.
I don't know which exercises you have done as that can help to know where you pain starts from.
So go slow next time and just try floating , light movement and some walking but stop if you feel any tiredness or heaviness in the limbs. If you feel a twinge or numbness or pins and needles as you do a movement very slowly move your body part to the position where this feeling stops and only go to that point from then on , as that comfort zone is what you can manage before you overextend your muscle , ligaments or joint at this time.
Good luck xx
Thanks Bleary, yes will go much slower tomorrow, I’m not very confident in water anyway, and just did more or less as physio told me, will be more sure of myselfIn future.
If you didn't let you physio know that you also need to build up your confidence in water as well as your ability to exercise and get some Pain Control , let them know tomorrow.
They should also go slower and spend your session helping you improve confidence , balance and mobility in the water not just on exercise at tomorrow's session , remind them that that's what you need at that session if you feel you are being pushed to much .
Your confidence may have caused you to feel more tense while exercising , a tense body tightens the muscles and makes them need to work harder. Tension in general can create Pain.
Did they do a lot of ability tests , getting up or down repeats ,grip tests etc. before you go in the water on your first session?
This can also be cause of some of the Pain you get after a first session as it is extra exercise.
It might be worth putting on your costume and wearing easily worn clothes to reduce what you do before you get in the pool.
Arrive a little earlier so you can rest and then take things slower before getting in the pool. Take it longer under the shower before and after you get in , gently rotating your joints before and after you start , slow warm up and cool down in the shower water improves flexibility and reduces post exercise Pain.
Take a good drink of water before the session , and take a water bottle in poolside to drink as you work , the water is very warm and you can get dehydrated very quickly in the body , dehydration adds to post exercise pain. Drink alot after too.
If they do not respond enthusiastically to your choices , don't feel rushed , it is their lack of proper knowledge not your lack of effort that is at fault there.
If you feel that Hydro Physio isn't working with you or making you feel confident , ring and request to change to another one . Each unit usually has two Physios trained in using the Pool . You need the one who is specialised Rheumatology Physio with knowledge of OA , PMR and Chronic Pain Therapy.
Eat light a few hours before , a banana is good for energy afterwards , I have one while I slowly get dressed.
A small isotonic drink the morning before a session also helps , you can make your own with 100ml fresh orange juice , the same of water , 1 level tsp of salt , a tsp of good honey ( preferably sea, rock , Himalayan or high potassium salt ).
Bed stretches the day following before you get up help stop rebound pain . If you have energy the next day don't do too much physically but a 10- 15 minute flat level walk , even in the house or garden, can also stop the muscles from tightening after any Exercise Class and causing Pain.
Thank you so much for all advice, will read digest and follow it through, did none of the above last session, apart from being in swimwear and showers before and after, I realise I was totally unprepared and could bearly walk to car after,a I feel such a dope, should have realised, thanks so much for taking the time to put it on perspective x
Everything you do in water requires 7x the effort as on land. Even in the hydrotherapy pool. Repetitive exercises against the water are going to cause problems - so what were you doing with your arms?
I went to a gym that had a warm pool and aquafit classes every day. I did it at my level, didn't do it for a full class and started with just once a week and built up to daily over a period of months. There were some things I couldn't do - and I didn't.
I have met a lot of physios who haven't a clue about PMR - but they won't admit it.
Pro, I honestly cannot remember the whole thing it went very quickly, but I started feeling very sore 2 days later and that’s continued, so I assume I have done too much, lesson learned. Not sure the physio was to clued up or that interested, she was very busy, and I did as I was told,
Will go again tomorrow but just take it easy and try and have a chat about my needs.
Thanks.
It is really hard where you keep trying a gentler exercise and even that hurts!
With my OA in knees and hips and PMR, I tried Hydrotherapy too as I had had to give up my beloved Aqua aerobics classes and was really struggling to walk too. The Physio concluded that it was not helping as everything hurt! I even tried doing my own exercises in a small private pool, doing 10 mins. but found that even that was too much! I have now had 3 out of 4 joints replaced and am lucky enough to have had a swim spa installed right outside my back door. The water is at 32 degrees and I have exercises from the physio that can increase in intensity if I am ready for that. I started in November doing 7 minutes, now doing 12 minutes. I have found that I can do it 2 days running and then need a rest day, but I have really noticed the difference and I am more flexible and stronger. When I get this last knee replaced, I will be able to use it for rehab and then keep going getting stronger.
Find your own level and what you enjoy and listen to your body!
When you wrote 32 degrees, I didn't at first think in Centigrade.
We in the US are still using Farenheit, and that's the temperature at which water freezes.
I was thinking to myself "Wow. No wonder she hurts."
That’s a really good outcome, hope your next op happens soon, I’ll just have to start and find a level that I’m able to cope with, such a nuisance of an illness, but I know it could be worse, onwards and upwards, thanks for encouragement.
Aqua aerobics at my own pace is my go to exercise for PMR but we are all different.....!
I learned the suite of exercises at a class (using noodles and dumbbells) and now go on my own to a private pool where I do half-an-hour or so. I precede this with a sauna and, afterwards a spa. I find if I don't do this at least twice a week my body seizes up so, it's really important for me to keep going!
Good luck with finding your own mix of exercise.....
I found aquafit at my level perfect too - only gave up because I moved and there is no option here.
Thanks just have to keep trying, but will get there.
I had to stop aqua too much pain. I also had a massage thinking it would help lovely at the time but I was in agony after The only thing I can do is chair yoga which helps me to relax and my body feels more fluid after 3 weeks. I have had PMR for 8 months and am waiting for hip surgery at the end of Feb
How long did the agony last?
One problem often found with PMR is myofascial pain syndrome and that causes trigger points of hard inflamed muscle fibres to form in the large muscles in the back. These are concentrations of the same inflammatory substances that cause PMR when they are systemic - and in massage they will be released into the bloodstream. And you feel as if you have a flare!
More measured work by the therapist and drinking loads after the massage should in time improve matters in every respect even if the first few attempts make you feel worse than before. I think it doesn't hurt as much when you expect it either!!
That is interesting about the massage never realised my body could react in such a way .The pain lasted a day .The only thing my body can cope with is the gentle chair yoga having said that we are not sitting down all the time we use the chair for balance .The double stage 4 oesteo of the hips is also affecting the PMR . I hope I will have less flare ups when I am recovered from surgery. Interesting how you mentioned facial pain which I had 2 yrs before being diagnosed - the doctor gave me gabapentin and it settled but I never got to the bottom of it - wondering if it started then .Thank you for your info much appreciated
Not facial, myofascial pain. Myo means muscles and the fascia is the transparent skin you often see on a piece of meat or poultry that encases a large muscle. It can become inflamed and cause myofascial pain syndrome.
Oh right sorry for my ignorance - I am relatively new to all this -untill it comes to your doorstep I wouldn't have had a clue about these particular conditions - I don't think it gets enough publicity especially GCA
I have had 4 of my 6 Hydrotherapy sessions and, from my point of view, would advise to try and stick with it. My sessions are very light ( I am 54 ) and my physio seems very clued up on PMR in fact there is PMR literature around the walls of the pool area. My sessions are mainly to slowly build up strength and movement in muscles and joints ,5 months of doing very little and all strength disappeared.
As previous advice has said ,the water and being warm, takes most of the weight off but small movements are compounded by resistance of the water, keep hydrated with water ,this is very important, and when you exit the pool you will feel extremely heavy and tired so rest up.
I have 2 more sessions to go and look forward to them, hope this is the case with you as you progress.
Good Luck
Thanks, very encouraging, am keeping it up and have had a chat to physio,who was very supportive and agreed to take it much easier, and at my pace, thanks again.
my physiotherapist was very knowledgable about PMR and highly recommended gentle exercsises in the pool, but always with the caution "only do what causes you absolutely no pain"....so when I went I told the instructor I would follow along where I could and modify if I couldn't do something and it has worked wonderfully
Remember PMR or no PMR you are going to get muscle pain when you use them for the first time in a while. I believe in the need to keep moving and exercise as much as you can, if you do not use the muscles they will just deterioate. In fact 1 week in a hospiatl bed can take take years to recover the muscle strength.
Last weekend I ran on the Saturday (ignore the pain) and felt looser when I ran on the Sunday. My experience is that the more I do the looser I feel but as others say we are all different and you must do what you feel comfortable with.
I did do Hydrotherapy for 6 weeks under the NHS and just refused to do an exercise that seemed too much for me. My own feeling was that it made little difference to my PMR pain but was at least keeping things moving.
Keeping me moving is what it’s all about, however, must be sensible, I ve been struggling a long time, and have to go slowly slowly, thanks.
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