How do I regain muscle strength?

[Paperroses]

I was diagnosed almost a year ago with PMR. At 9 mg prednisone currently. Was going to taper down again but I think its best to stay put. Mornings are rough but I feel better in the afternoon. I try to do as much as I can handle around the house and yard and take lots of rest breaks. I just feel like my strength is gone in my arms and legs. Do I just wait this out with the illness or is there something I can do besides walking.?

[Hidden]

Hi I know this looks a bit dreary and sad, but actually the exercises are safe as far as I can see. There is a seated version too that you can do just sat watching TV.

youtu.be/mQLzNf8VOIc(Not working as expected?)

Seated versions....only seen half of this.

youtu.be/8BcPHWGQO44(Not working as expected?)

[Hidden]

Hi paperroses I deleted the second copy of the post.

[Megams in reply to Hidden]

~Awesome - done

[PMRpro Ambassador]

You could walk and do stairs for you legs and use very light weights and do simple exercises for your arms - but you do need to start with very small weights. I often suggest getting a couple of water bottles and putting maybe 100ml in each to start with - do bicep curls, maybe just 5 to start with, rest and do 5 more. If your arms feel OK next day add another set. After a week or two doing that you could try adding another 100ml water and do the same again. It isn't big weights you need, it is small weights and lots of reps.

But I don't have a strength problem I don;t think, it is something else, my arms don't want to do what I want them to do!!

[Bignorhill]

When going to the Physio they suggested doing exercises in water because the water supports a lot of your weight. I know probably not possible at the moment due to Covid but when the lockdown stops.

Personally I have kept running but not been able to do much with the arms to build any strength but I do feel better after doing some exercise.

[FRnina]

After my PMR/GCA diagnosis, the hospital dietician here in France supplied me with a diet booklet and impressed on me that I should eat high quality protein for building muscles (as well as exercise). Meat and fish were recommended but of course there are vegetarian options.

[Janstr]

Having broken my foot at the beginning of last November & then non weight bearing for 3 months, I was shocked when the cast came off to see that my calf muscle had totally withered. The ortho specialist said that after another month, that I could start using an exercycle. At first I could last only a minute with no tension on the pedals & very gradually increased to 20 mins. I also added at some point very light weights on my wrists & when putting tension on the pedals, started doing arm exercises one at a time. I must say I find being on the Exercycle quite boring, but have it on our deck under cover, where I can watch the birds. The difference has been amazing. I finally got the moon boot off after 4 months and found I could walk a km very slowly. Pre the break, having had GCA & PMR for 3 years, I was regularly walking 5km in non flat terrain., so am now aiming for that. It would be lovely getting back to pre PMR days when I regularly went on long hikes but am not being too ambitious.