Muscle weakness

[Healthworrier]

Hi. I have been taking prednisolone since January last year and am now slowly going down from 3.5mg to 3mg. So far so good. However I have noticed some muscle weakness in my legs. Any tips on how to increase muscular strength would be appreciated. I walk garden and have been doing about 15minutes of zumba via YouTube. But still struggle to get up from a low chair. Thanks. Hope everyone is keeping safe.

[SheffieldJane]

You are doing well. Perhaps the rising from the chair, back straight and no holding on, is the exercise you should practice, arms in the air, a few times a day. I saw someone doing that on TV. I used to pretend I had a rope. It just improved.

[Dianabee]

Perhaps try to exercise getting up from a dining chair do this several times . Stand up sit down for about 10 repeats if you can manage daily.

I found after PMR a lot of my muscles were weak and it has taken some time and a lot of exercise to get back to the level of fitness I had before.

[DorsetLady PMRGCAuk volunteer]

youtu.be/i3PYS_jsA1c(Not working as expected?)

This standing pilates video may help - you might need to steady yourself holding back of chair for some initially.

[Oumaof2 in reply to DorsetLady]

Thank you DL, that is really helpful.... Balance has become a bit of a problem since PMR gate crashed 😊

[Hidden in reply to Oumaof2]

Please don't go one footed without a chair as DL says. I have no balance due to long term nerve damage in my left leg and foot. I would face plant if I went one footed.

I was talking to a 90yr old woman just before covid lockdown. She plays walking netball once a week which she says helps physically and socially.

[Oumaof2 in reply to Hidden]

Thanks Poops, Sometimes even two feet aren't enough to steady me so a chair is a must...... Would be an accident waiting to happen if I used only one 🤭🙄😅. I did start Tai Chi last November... Really enjoyed it, but wouldn't risk one foot moves.... Really miss it and it probably still won't get going for some time... Stay safe and well... 🤗

[Hidden in reply to Oumaof2]

I got a small blow up gym ball and I lay on the bed and do thigh master type exercises on each leg and them lay on my back and sort of dig my heels in and push. Bring careful not to just bounce. It's slow pushing then resistance on the up bit. Probably makes no sense. I have a wooden bed frame so I do get a bit silly doing core stretches which are hard to describe!🥵

[Oumaof2 in reply to Hidden]

That sounds sensible and safe... Resistance level is entirely up to the individual... Thanks 😊

[Hidden in reply to Oumaof2]

My younger sister never just sits. She is always lifting one or both legs. Then arms. I get exhausted watching her. But must say I don't sit or lay totally still I always just do a bit of stretching. 🤸🏼‍♀️🏋️🏃 Wouldn't that be nice...😁

[Oumaof2 in reply to Hidden]

I have been doing some Tai Chi stretching... DL's video is something to try... Let you know 👍🌻

[PMRpro Ambassador in reply to Hidden]

That would drive me up the wall!!

[Hidden in reply to PMRpro]

Yes I do snap stop wriggling occasionally. I only see her 5 or 6 times a year so I can cope with it! This year we havent seen each other since Xmas.

[Healthworrier in reply to DorsetLady]

Thanks very much. Will give this a go.🙂

[jinasc]

Raise your chair.

Most chair seats are 21" from the floor, raising them a couple on inches helps enormously and stops you putting constant pressure on your arms.

You can do exercises whilst sitting down - they are loads of videos on the net and Age UK has a good one.

When you are sitting down (particularly when watching TV), have a timer beside you and get up every hour and walk around for 5 mins.

Just remember PMR impairs the oxygen supply to your muscles so do not overdo it.

Pilates (as DL has said) and Tai chi and aqua aerobics, just ensure the instructors know about PMR. Nordic walking poles are great as well.

PS: I bought a new sofa and chair as I could not sit comfortably knowing I would be struggling to get up. Social Services advised on a platform for the other sofa.

[pammy_hyland]

I have never been able to get down to less than 4 mg for this reason and I've had PMR for 7 years I decided to stay on 4mg as a maintenance dose as life is good on that amount and l don't intend to change and become immobile again ..And I am walking between 5- 8 miles most days xx

[Marijo1951]

I recommend a visit to the ''Move It or Lose It'' website. I've had their DVDs for a long time. I got excited when one of their groups started locally earlier this year. I had my first visit planned for 18th March - Well you can guess what happened regarding that... but the DVDs are still useful.

moveitorloseit.co.uk/

[Alazarin]

Don’t forget to strengthen your core. Try this from a dining chair, in preparation for getting out of the chair, exhale, draw your pelvic floor up, press your feet into the floor and lift.

You can try this as an exercise bringing your arms forward first.

I am a yoga teacher, or was before my PMRGCA diagnosis.

[Healthworrier in reply to Alazarin]

Thanks will give this a go.

[PMRpro Ambassador]

I can shoot up from most chairs - except the Ikea Poang which I love but have ALWAYS had to wriggle forwards before standing up!