Trying to rebuild muscles

[Lauterbach]

First of all, many thanks to all those who replied to my previous question. The information given was very useful and showed that there was much more to living with PMR than just taking my daily dose of Pred. For me PMR has left my leg muscles reasonably intact, walking and cycling show no real difference, but has devastated my arm muscles. Doing a single press-up is a major achievement and even thinking about doing a chin-up is too painful. As a result I started doing a few reps with light-ish weights to try and regain some muscle tone. Now after the responses to my earlier question this question is – is it too early to start trying to rebuild the muscles? Am I doing myself more damage by trying to do so? I welcome your advice on this.

[PMRpro Ambassador]

I think it is more important to initially look at it as preserving muscle rather than building muscle. We should all be given simple exercises when on pred - are we? Are we heck! Doctors happily leave patients to their own devices instead of providing dietary and exercise info and support!

You have to start with tiny steps - pressing your whole body weight is far too much. Physios would start by suggesting standing press-ups against the wall. Even lower intensity would be against the side of the pool as in hydrotherapy. But it does have an effect. Starting at that level you then add reps until you feel the arm muscles improving.

Beyond that there are suggestions here:

healthline.com/health/fitne...

but DON'T use the 2, 4, 6 and 7 suggestions to start with!

You can adjust the others to what you can manage easily now and then add to the reps - but start REALLY low: low reps and low intensity and rest on day 2 to assess how you feel. If the amount on day 1 doesn't cause grief on day 2, you can add a few reps on day 3. At 10 reps, split and do 2 sets of 5 and build up the sets in the same way 2 sets of 10. I know it sounds slow - but it will build much faster than you expect. And you will avoid the pain that really doesn't lead to gain.

The rest is as important as the exercise day to allow the muscle fibres time to heal (and so get the training effect) to avoid DOMS - you can go for a walk on those days unless you walk on your hands

[Lauterbach in reply to PMRpro]

Once again, thanks for the info and no I'm not good at walking on my hands

[PMRpro Ambassador in reply to Lauterbach]

[Rose54]

Hi

I like you leg muscles have been fine but arm ones a different matter

even hanging washing on line was a effort .

I have been doing standing presses on wall and light reps using 1 kilo weights just 3 times a week .

Have progresses to 2 kilo weights now but that's enough for me .

My classes are instructor lead live or on Zoom.

But dont forget we are all different and what's good for one may not be for the other .

[Annie3737 in reply to Rose54]

Hi Rose54, glad to hear you are progressing slowly with your exercises. Very important. I have just had very painful Sciatica, which left me housebound. After three physio visits ( paid for by me ! ) I am now feeling so much better and can get out once again. After 5 years on pred. for GCA but now off pred. I wonder if anyone else has experienced this very painful Sciatica. Good luck keep up the exercises. 🏃‍♀️

[Rose54 in reply to Annie3737]

I am glad you are managing to get around

I had a lot of physio before Christmas but eventually diagnosed with Arthritis in right hip .Agree with you always feel better after exercise even though some days have to force myself to do it .

Good news you are no longer on Pred

Take Care