on the subject of building strength and muscle rehab. I’m on 3mg, and feeling well . I got a drs referral to the local gym. Sharing all my aches and pains with the assessing trainer, was interesting. She suggested the ‘toning suite’. I’ve never experienced this before, so all new to me. The toning chairs, have bars and pedals which move your joints passively, in all sorts of different ways. When you are stronger you can start to resist, and get muscles working.
So off I trot 2 or 3 times a week for this program that takes about half an hour, 3 min on each machine.
It has eased my joints amazingly, I can’t quite believe it. Especially my shoulder which has an old injury pre PMR, my movement range has greatly improved. The gym program is supervised, as a dr referral clinic program, and I’m amazed.
So far no doms. And I can now lift the chicken out of the oven!
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Alazarin
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That is encouraging. It sounds great. I was phoned out of the blue just before I went to Australia for 6 weeks. The lady who phoned didn’t seem to know what would happen if I declined the offer. I have been back for weeks and haven’t heard a dickie bird. I asked my GP about it and she looked a bit blank. Not sure how to reactivate the offer. It is just what I need.
That’s really interesting. Over thirty years ago I had several sessions on “toning tables” which sound similar to what you describe. At the time they weren’t what I needed but they seem very appealing now. I had completely forgotten about them.
I too was sceptical, especially as you don’t seem to be doing anything. I remember the old toning tables , these are mostly chair type machines. I’m about 4 wks in and my shoulder mobility has improved a lot.
excellent news you got a referral to the gym and came across such a knowledgeable instructor! If only others could benefit from the same good fortunate!! Exercise, stretching (any purposeful, repetitive movement) is crucial to irrigate the joints with blood and much needed nutrients! I know most people find it counterintuitive but exercising in moderation and within limits reduces joint pain and discomfort!
My golf club has just opened a gym and I've just completed a 6 week starter program. Feel stronger than before and not too many muscle aches. Only go twice a week, lower body one session and upper on the next. Swimming pool opens next month so may give that a try. Not lifting serious weights but enough to give the muscle a bit of work. Hoping I can find the right balance of exercise to get some strength back.
I do have muscle aches after my last gym session, which was the 1st time on a new programme using more weight. I went on Monday so hopefully tomorrow the aches will be less. Very difficult to get fit with this illness. Tapering by DL method and that seems to be the way forward, down from 7 to 6.5 staying there for 2 weeks and I feel fine i will go to 6. Thank you for your help and support.
Honestly - as you progress with the weights try to increase by VERY small amounts. And keep the reps low with a new weight and build up again since adding just a couple of hundred grams at a time isn't an option is it!
The problem is that if you cause DOMS (delayed onset muscle soreness) when you have PMR, it will be out of proportion to what you get compared to normal. It will take less to do it and probably take much longer to resolve, you shoudn't do anything while it is still sore because that will just make it all far worse, and if it is too bad it can take weeks or even months to resolve so you went backwards! It sounds dramatic but it isn't - in some ways it is like the effect with ME/CFS where the real experts know that exercise isn't the way to manage it. Unfortunately, there are a lot of sceptic around who still encourage graded exercise to manage ME/CFS and accuse sufferers of malingering.
Thank you, that is really helpful. I will set the weight low and build up slowly. Having already done a workout with the higher weights on my upper body on Monday I will see how long it takes for the muscles to stop aching. But will reduce the weight next Monday and note the response. Thanks again for your help and advice.
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