Exercises yes or no ?

I cannot decide whether doing exercises help or make my PMR worse. Generally activity seems to help! Any advice would be helpful.

[DorsetLady PMRGCAuk volunteer]

Have a look at this - healthunlocked.com/pmrgcauk...

You need to find balance between enough and too much - not always easy at the best of times.,

[PMRpro Ambassador]

Gentle exercise is useful in PMR because it prevents muscle wasting - which happens with lack of use and with pred. It doesn't have to be heavy stuff in the gym though and repetitive actions are often self-defeating because the PMR makes muscle intolerant of acute exercise and repetitive actions. Walking outside or even in a shopping mall if the weather is bad is better than using a treadmill where there isn't the natural change of pace you have in a normal walk, stopping to look at thigs, slight changes in gradient or the occasional steps - things that mean the muscles are doing something slightly different over time.

Physio may be a false friend - because if a physiotherapist doesn't understand PMR they may give you repetitive actions to do that don't help you but lead to pain. However, I get physio every so often but here they are particularly good about PMR and they do a lot of manual trigger point mobilisation which I find particularly helpful because I have myofascial pain syndrome including piriformis syndrome and they respond well to that sort of physio,

[Hidden in reply to PMRpro]

Thanks that’s helpful

[PMRpro Ambassador in reply to Hidden]

Forgot to say - the secret is to do whatever you choose to do from a very low level. Start with a small amount and have alternate days to asses how yesterday's activity impacted you. Build up a few minutes at a time (2 or 3 mins more not 20 or 30mins!) until you can feel yesterday's exercise in your muscles. Go back to the previous level for a few weeks to build up your tolerance. Then try a few minutes more and see how you get on with that. And then repeat that - adding a few minutes until you find the amount that you want - and then work on intensity, walking faster or with a few slopes/hills until you feel it again. That way you don't put yourself off or, even worse, hurt so much it takes weeks to recover and you can't do anything.

[Hidden in reply to PMRpro]

Thanks again

[Koalajane]

I walk every day and try to walk at least 13000 steps ( not all in one go)It makes me feel good. I tend to do 3 good walks a day after each meal

[HeronNS in reply to Koalajane]

Good for you! My days of that many steps appear to be past me now, but I do still go out for a walk, usually before the day gets too hot this summer, and am now able to go up and down stairs again so hopefully my strength and stamina will return so I can at least aim for if not achieve 8 or 10,000 steps. Also do other exercises besides walking.

[Hidden]

Thanks for the advice

[Laineydee in reply to Hidden]

Hi Kimbleman, I find that half an hour’s yoga every morning as soon as I get up, really sets me up for the day. This is mainly stretching and weight bearing exercises. I also try to maintain the 10,000 steps a day regime. I always feel better for exercise, but as others will tell you, it’s important not to overdo it.

[Hidden in reply to Laineydee]

Thanks for advice

[2013mayo]

Hi, Well you need to do some exercise, but obviously not too much, just a walk each day seems to help me, (although not at the moment, I’m recovering from op).

I think if you do too much it sets you back. Just do little and often and see how it goes. Good luck.

Xx

[Hidden in reply to 2013mayo]

Thanks for advice

[agingfeminist]

Housework is great exercise! I do it in short bursts (sometimes no more than a 10-15 minute spurt) . I am lucky to work online so I can build little dollops of activity throughout the day. Though I don't have much stamina post midday. Also have a small paved garden with overhanging trees...sweeping the garden and collecting the leaves is real exercise! Just finished hanging up the washing! Some days manage more than on others. On the days I have pushed myself to do that bit more, I am left for days recovering. As all The Wise on this wonderful site say...be gentle to yourself. Not something that comes naturally to me.

[Hidden in reply to agingfeminist]

Thanks for advice

[Daffodilia]

I think you need to pace yourself - walking -swimming and Pilates work for me

[Hidden in reply to Daffodilia]

Thank you for advice

[TURQ8]

I walk every day and try to keep over 10000 steps but in the winter and bad weather can be more difficult. I just walk for shopping or visiting or other parts of daily life - not 'I must walk 10K steps now'. I also swim 3 times a week or interchange with aqua aerobics - all gentle exercise for the whole body. I find its important to keep moving as much as poss or you will lose muscle strength and agility. A bit of gardening too - much as I'm not a keen gardener - its a chore!

[Hidden in reply to TURQ8]

Thanks

[cycli]

Hi Kimbleman. I've read your entry but you need to fill in a bit more detail like Jinasc suggested. It seems you have the issues of a stroke to cope with on top of the debilitating effects of PMR. Can we presume the dose of prednisolone you are on is coping with the PMR? If the inflammation is under control or greatly reduced you ought to find that your muscles begin to respond normally as mine have done You will have lost muscle so that will make any exercise you do harder but your muscles should handle that provided you don't try to make them work too hard. As you progress you will be able to extend the effort and work your muscles longer and that will have a positive knock-on effect. The balance issue could be a consequence of GCA, do you have this? If not then it's probably all down to the stroke. Has this affected one side of your body more than the other? If so then you will need to compensate for this in any exercise you do and some professional help in how to proceed with this rehabilitation should be sought. To answer your question other than the above, I would say that any exercise provided it is tailored to your current state is a good thing. Use it or lose it is the way to think.

[Hidden in reply to cycli]

Thanks for this your response makes real sense

[cycli in reply to Hidden]

glad you think so. Would be helpful if you provided a bit more detail as we can only guess otherwise. fill in profile and give us a bit more gen to go on like current dose of pred. other problems. How you are progressing with exercise. How the muscles are reacting. Do you have GCA and PMR stuff like that would help others provide more help.

[cycli]

I see you have started another post specifically related to the possibility of a connection between stroke and PMR. Like we have no idea why we get PMR and GCA we have to deal with the consequences, you may want to dig deeper for a connection but you still have the issue of how you deal with the outome from stroke and PMR. There are specific exercises you can do to stimulate and improve mobility after a stroke. You should seek specialist advice on this. Other than that just do what you are able to manage and try to increase each day when possible. Any exercise in moderation is better than none.

[Hidden in reply to cycli]

Good point well made however at this stage cutting down on steroids my PMR symptoms are increasing stalling some of my stroke rehab progress so having to deal with this at this early stage in my recovery feeling miffed!

[PMRpro Ambassador in reply to Hidden]

What are your problems with the stroke rehab? You need enough pred to allow the physical stuff to be possible - there are lots of people who have done rehab after hip and knee replacements and the same applies there. Without enough pred you can't do the physical needs

Don't ever forget - the pred has not cured anything, it is a management strategy for the inflammation while the underlying disorder causing the inflammation is still chugging away in the background. You are never looking to reduce relentlessly to zero, you are tapering to identify the lowest effective dose for YOU. not anyone else. That is a very different thing.

[Hidden in reply to PMRpro]

Thanks again for the advice

[cycli]

Sounds like your well on with the problem. Sorry you are suffering a set back but that's the world we live in now. Managing the ups and downs seems to be where we are at. You are going to get back to the rehab. program but it seems you need to deal with the upsurge in PMR symptoms which may be due to the amount you have cut back. I have no knowledge of this since I'm a newbie and not able to reduce yet. Others may be able to advise. Get this sorted and then get a lift by getting back on the rehab. That's important. Good luck

[Hidden in reply to cycli]

Thanks so much

[cycli in reply to Hidden]

you're in good hands with PMRpro. Sounds like you need to step back on the pred reduction and get the PMR back in control so you can go forward again...What a dance.

[cycli]

so Kimbleman, how's progress?