I rather like that play on words! I know that stiffness is a part of PMR but I have experienced stiffenss since my fifties. I remember going to a wholistic style GP who told me to take huge doses of Vitamin D and zinc tablets which I don't remember making a lot of difference.
My brother, who I haven't seen for 15 years arrives, in Tasmania this weekend and I am beyond excited BUT I have been so stiff lately, getting around is a struggle. I have upped my pred from 7 mgs to 10 but it doesn't seem to be improving things. I so want to enjoy his three week stay and improve my QOL.
I had Covid at Christmas and have felt more fatigued since , though the excitement of my brother's arrival has given me a lift.
Any thoughts lovely people?
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Louisa1840
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I would suggest that if it is worse than usual - the effect of your Covid is still hanging on. It isn't like a common cold whatever some may try to tell you, it has far more effect on the body than that.
Have you tried a therapeutic massage therapist or maybe a Bowen therapist - must be some in Tasmania since Bowen originates from Aus! Myofascial pain syndrome is often part of PMR and I found Bowen very helpful with that and much gentler than a good manual mobilisation of the trigger points.
The other thing I find very helpful with stiffness is warmth - I've never had an electric blanket before but with some interesting overnight temps recently (-18C once night) I invested in one for my visitors and succumbed to trying it out myself!! It makes getting moving in the morning somewhat easier. And the more I move, the better it gets - which I knew but while the spirit was willing enough, the flesh is very weak.
Thank you Pro, I was thinking the same re the after effects of Covid. I find warmth very comforting at any time and I'm going to try the steam room idea - see below.
Do you still take some Vitamin D? It's usually recommended with PMR and can improve joint stiffness if used over time.
It's worth getting your baseline nutrient blood tests checked to see if you are at the lower end of the ranges , or actually have deficiencies that make most symptoms with any illness worse , and definitely contribute to pain , stiffness, muscle weakness and exercise intolerance.
Tests include Ferritin/ Iron, Vitamin B 12, Folates, Kidney/ Electrolytes, Vitamin D, Cholesterol.
NICE guidelines recommend that patients with inflammatory conditions , or taking certain medications , including steroids and PPIs should have these tests done for monitoring every 6 months , except for Vitamin D which should be every 12 months.
If a medical deficiency is found you should be prescribed supplements and have it restested after 3 months.
This is recommended because certain medications change the stomach pH and this reduces how much we absorb from our food even if our diet is very healthy.
The baseline can help you see if you are at the low or borderline end of the range of each nutrient which can cause symptoms in some people , so it's worth getting a print out copy of the results for your records.
You can amend your food choices or choose to take active supplements depending on what you think might require increasing .
All of the nutrients together , but especially Vitamin B12 , Folates and Vitamin D can add to Fatigue , Muscle weakness , numbness , stiffness, exercise intolerance and pain.
A daily dose of Pure Omega 3 and an evening dose of Magnesium Glycinate are good additions ( although you shouldn't take extra Magnesium on certain blood pressure or cardiac medications or if you suffer with low blood pressure (hypotension) or low night heart rate ( Bradycardia) Vitamin D , Active B12 , Methylfolate and if necessary after tests Active Iron are good supplement choices for general Fatigue and Pain, and ,of course, good hydration throughout the day.
Another tested option depends on your other health conditions.
If you have problems with low or very high blood pressure , low heart rate or have certain cardiac conditions requiring medication you need to check with a GP .
That is a Steam Room.
This has been tested to reduce stiffness in joints prior to activity as well as to help DOMs quicker than other therapy options like a sauna , direct heat or ice.
You need to drink water before and after going in a steam room to reduce the chance of dehydration.
Hydrotherapy and Aqua exercises in warm pools can also help increase exercise tolerance with less pressure to the joints and help pain and stiffness over time.
Of course , most of us don't have a steam room at home but there is a DIY solution to help with morning stiffness including steam, your humble morning shower.
Obviously, again , this may not be right for you to try if you have certain cardiac or blood pressure issues or some breathing issues , having one with someone else at Home , the first few times to test it out, can be safer.
The added component is a stool or plastic chair at a sensible height.
You allow the shower to run to collect some steam in your cubicle. Drink a glass of water.
Put the chair in the shower first, away from the water nozzle ( you may need to turn it to the wall if the cubicle is small)
Get in and sit still for 3-5 minutes on the seat breathing deeply.
You can add a few drops of aromatherapy oil on a flannel or sponge and leave it on the floor so it spreads into the steam.
Then while sitting do some gentle warm up movements for your joints just casually moving them back and forth and rotating them. This should take 3- 5 minutes.
Finally , let some of the steam out especially if it's got very steamy or you won't have a therapeutic experience, you may want to remove the chair unless it would be easier for your balance to do on a chair.
Then have your shower and self massage the joints as you wash. Rotating the palm of your hand or three middle fingers firmly around the joints in circular motions.
You can also use a little oil based moisturizer on the joints whilst still warm to increase how well they absorb.
Come out have a good drink of water.
If you use joint creams like Flexiseq or Magnesium butter put it on now the active ingredient will sink further into the skin.
Light compression footless tights or leggings and under tshirts , compression socks or gloves can also help decrease pain and stiffness and neuropathy during daily activity because the mild compression improves vascular pressure and blood fow to your joints.
Hope that you might find these tips useful , take care , from a fellow Stiff Post! 😆😆😆
Could be fatigue post Covid or/ and flare.Either way, make a list of nice things you plan to do with your brother, take a felt tip pen and scrub out at least half of them! Less is more!
I can sympathise, as my stiffness started in my early 40s and never found that much helped, except for pred. Though, it is usually better when I am in a warm dry climate. The UK doesn't provide much of that. I don't have any miracle cures as all my strategies have required long term commitment. Keeping my muscles in good shape with regular exercise helped when I was in better overall health, but I don't think that you are going to acquire much fitness before the weekend. The only thing that has given me any short term relief is gentle stretching every morning before I get up, to get my moving. I see an improvement after a few days, but I need to do it every day and then I lapse because of other things interrupting, or taking over. Hope you enjoy your bro's visit. Look after yourself and make sure that you get enough rest.
I agree Gimme. I stretch in the shower and then go on to do 10 - 15 minutes of yoga type stretching most mornings. When I was working on my feet all day (well before PMR made an appearance) this was essential or I became SO stiff. Thank you for your reply. I have told my Bro that my rests are a part of my daily routine. He understands because he once had CFS.
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