Tag Archives: fibromyalgia

Fibromyalgia and Exercise

Author: Eidorianresistance bands

The most effective treatment for fibromyalgia is exercise. Which seems totally weird, because most people with fibromyalgia hurt worse and are more fatigued after exercise, and they may feel that way for days. The key is the right amount of the right kinds of exercise.

If you are new to exercising within the constraints of fibromyalgia, it may be helpful to enlist the help of a trainer, physical therapist or exercise physiologist to design a program specifically for you. Every person with fibromyalgia has a different exercise capacity, so you need an individualized program.

Another important concept related to exercise is your “baseline.” Each person has a different baseline. It is the level of exercise that you can maintain over time. It does not mean that you are pain-free, but that the pain doesn’t interfere with your lifestyle. You also need to remember that you’ll always have good days and bad days. You don’t stop or reduce your exercise because of a bad day. (Although you may reduce it for a while if you have a bad flare-up that lasts days or weeks.)

Exercise training for someone with fibromyalgia begins with stretching. Stretching reduces the stiffness and keeps ligaments and tendons from shortening over time. Stretching should be gentle and it should feel good. It is usually a good idea to warm your muscles with mild aerobic activity, such as walking, for a few minutes before stretching.

Daily low-impact, gentle aerobic exercise is the next step. Aerobic exercise has tons of health benefits. It specifically helps reduce fibromyalgia symptoms because it improves flexibility, causes your body to release endorphins and other happy chemicals and reduces stress. Walking and bicycling are excellent low-impact exercises. It is important to start at a level suitable to where you are and increase your level of exercise slowly. If you get fatigued after five minutes of walking, start there and increase your time by a minute or two every week or two.

Some activities are especially good for fibromyalgia. Water aerobics and swimming are wonderful. The buoyancy of the water supports your sore muscles and allows you to exercise with less pain. Swimming has a double benefit of gentle stretching along with aerobic exercise.

Tai Chi and Qi Gong and Yoga emphasize slow, gentle movements that are ideal for people with fibromyalgia. All three exercises include breathing and focusing, which decrease stress. You also learn to be aware of your body and learn to recognize signs of stress.

Pilates is another exercise system where you work with your body, stretching and toning it. Pilates is a non-weight bearing exercise, like chair aerobics. It is a gentle way to tone your body, and gentle is the word for exercising with fibromyalgia.

People with fibromyalgia can add some strength training slowly as they build up exercise tolerance. Resistance bands provide plenty of strength training for a while. Strength training must be undertaken carefully and gently, and it might be wise to get help from an exercise professional before adding it. There are many benefits to strength training, and it could be a very beneficial addition to your exercise, especially when you are feeling well.

Whether we are talking about exercise or sleep, pacing and routine are important if you have fibromyalgia. Going to bed and getting up at the same time every day helps with sleep. Exercising at the same time every day helps with exercise. Your body begins to respond to routine.

Exercise must be paced, too. That means starting at a low level, increasing gradually, and incorporating rest into your routine. You exercise, then rest, then exercise some more. Over time, you can shorten the rest periods and/or lengthen the exercise periods. Rhythm and pacing make a big difference in how much exercise you can tolerate.

It is recommended that you consult your doctor before starting any new exercise regime.  To find out more on why exercise can be so beneficial please visit  http://www.FibromyalgiaNaturalRemedies.com .


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Types of Arthritis – Three Most Common Types and Other Types of Arthritis

Author: Dr John Annearthritis hands

Arthritis  covers a broad spectrum of disease. To many, the term arthritis means pain and  inflammation of the joints – but, arthritis is a much more complex medical  condition. The term arthritis comes from the Latin phrase, “arth” meaning joint  and “it is” meaning inflammation. There are over 100 illnesses associated with  the term arthritis. Arthritis can range from something as simple as tendonitis  to something as chronic as  rheumatoid  arthritis .

Three Most Common Types of Arthritis

Osteoarthritis  – the most common  type of  arthritis . This degenerative joint disease affects over 16 million  Americans. This form of arthritis is caused when the cartilage surrounding the  ends of the bones begins to degenerate and the joints are no longer cushioned.  This caused the joints to rub together and in severe cases, you can hear the  bones grating against one another. At the onset of osteoarthritis, the symptoms  are usually mild and consist of pain and stiffness of the joints. As the  disease progresses, inflammation and loss of motion can occur. In some severe  cases, deformity can occur if the grinding joints wear one side of the joint  more than the other.

Rheumatoid arthritis  – This is the  second most common  type of arthritis  and the most severe. Symptoms  usually begin appearing between the ages of 25 and 50 – however, children and  senior citizens can experience the onset of this disease. Rheumatoid arthritis  is the most common type of inflammatory arthritis. Rheumatoid arthritis is  considered an autoimmune disease because factors other than wear and tear of  cartilage can cause the disease and the disease can affect other organs, such  as the eyes, lungs, and heart.

Rheumatoid arthritis usually affects the joints on both sides of the  body – for instance, both hands will be affected, both wrists will be affected,  and both legs will be affected. The most common symptoms of rheumatoid  arthritis are pain, stiffness, swelling, redness of the skin, fatigue, weight  loss, and low-grade fever. Not only affecting the joints, rheumatoid arthritis  can give you an overall feeling of sickness. Rheumatoid arthritis can be a  debilitating disease, however patients can experience periods of remission in  which the symptoms disappear and they can lead a normal life.

Fibromyalgia  – This is a  type of arthritis  that does not directly affect the joints. Rather, the inflammation and pain  affect the muscles, ligaments, tendons, and soft tissues under the skin. Many  patients have tender spots under the skin that are painful when any type of  pressure is applied. The symptoms for Fibromyalgia include deep muscle pain,  fatigue, sleeplessness, and depression. Symptoms may come and go, but the  disease is long term and chronic.

Other Types of Arthritis

Anklyosing Spondylitis  – a chronic,  inflammatory disease that affects the spine. The common symptoms include lower  back pain and stiffness that lasts for more than a period of three months,  difficulty sleeping, fatigue, weight loss, and low-grade fever.

Gout  – this disease usually affects the  joints of the big toe, but can extend to the ankles, heels, knees, wrists,  fingers, and elbow. The common symptoms are tenderness, pain, redness, warmth,  and swelling of the affected joint.

Infectious Arthritis  – this type of  arthritis is caused by an infection, and can be caused by both bacterial and  viral infections. The onset of infectious arthritis is sudden and the symptoms  include swelling of the joint, soreness, warmth, leakage of tissue fluid,  fever, and chills.

Cervical arthritis  – this type of arthritis affects  the upper back and can cause pain in the neck and arms. Cervical arthritis is  caused when the cartilage protecting the discs that support the neck  deteriorate. The most common symptom of cervical arthritis is chronic neck  pain, but can include loss of balance, headaches, muscle weakness, and  stiffness.

Juvenile Rheumatoid Arthritis  – this  inflammatory arthritis affects children. The most common symptoms of Juvenile  Rheumatoid Arthritis are swelling, pain, and stiffness in joints. The symptoms  are usually worse in children upon waking in the morning and after a nap. There  is no known reason for the onset of arthritis in children and, unlike  rheumatoid arthritis in adults, children sometimes outgrow the disease and the  symptoms disappear.

These are just  some of the many  types of arthritis . In general terms, arthritis is any  disease that involves inflammation – swelling and pain of the joints or  muscles. If you suspect that you suffer from arthritis, you should consult your  physician to determine the  type of arthritis  and learn what treatments  are available.