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Posted 6/26/2008 1:14 AM (GMT 0)
I've been fairly bedbound / housebound for the last six years or so, started Humira this year and became more active. This sudden mobility after so many years of inactivity (and maybe treatment with Cipro too) has left me with Achilles tendon problems.

I'm seeing a physio for treatment, but my problem is that he's forbidden me to do things like skipping and star jumps, and they were the things that were really making me fitter, and helping me to lose weight.

I need advice on what challenging exercises I can do without hurting myself!

I already walk, lift hand-weights and do sit-ups. I have a rowing machine and a walking machine that exercises the arms as well as the legs, but I can only do those for short periods because I have hand / arm problems too.

I tried exercising to a fairly simple aerobics video yesterday and now am having hip pain - I have mild inflammatory arthritis, as well as fibromyalgia, osteoarthritis and bursitis.

Help! Is there ANYTHING that I can do that won't leave me in pain or disabled? I'd go swimming, but I'm too tired to drive to the pool...

Ivy, frustrated.
Posted 6/26/2008 1:24 AM (GMT 0)
Ivy I was going to suggest swimming. It is the gentlest exercise for our achy bodies. Hopefully someone else will have some gentle exercises for you. Ooooh, what about yoga?
Posted 6/26/2008 1:28 AM (GMT 0)
Swimming is a good one....what about Leslie Sanson (sp?)?  She has lots of walking/fitness dvds that are really good.

Posted 6/26/2008 1:31 AM (GMT 0)
What about acupuncture to help with the pain and then you could get back to the exercises that you like? I never thought that it would work, but I have found it to really help with my joint pain. Not a 100% relief, but certainly enough so that I can go back to walking my treadmill. I was going to suggest swimming too, but....
Posted 6/26/2008 1:35 AM (GMT 0)
Yoga involves taking classes and getting out of the house and spending lots of money. Not an option. I am EXHAUSTED. I spend all week running to appointments and need my crash time at home. Whatever I do, it needs to be home-based.

I have a stretching video that I do sometimes, but it's not a challenging cardio workout. I need to lose at least another 1kg to get back into a healthy weight range.
Posted 6/26/2008 1:35 AM (GMT 0)
Zanne - not a bad idea about the acupuncture. It won't help with the Achilles, though... will it?
Posted 6/26/2008 1:56 AM (GMT 0)
Ivy- As you are probably aware I have Fibro too. I have recently purchased a book entitled "Yoga for Arthritis" by Loren Fishman, MD and Ellen Saltonstall. ISBN#978-0-393-33058-8, Publisher W.W. Norton & Co.

This book explains what muscles, tendons and ligaments control what. It has been very informative for me in my exercises. For instance, I never knew that in order to strengthen the hands you are suppose to concentrate on building the forearm muscles. My hands, shoulders, neck & feet are the most symptomatic with the Fibro. I am also considering purchasing a Yoga DVD too but have not found one I like to date.

While the stretching and/or yoga exercises are not going to do much in the cardio area, it is extremely important to make sure you are good and loose before and after exercise with the Fibro. I usually take my pain meds, take a warm shower, use a heated bed buddy (rice bag) on the sorest muscles and then start my stretches. Then and only then do I progress to the aerobic exercise & resistant band exercises. The most cardio I've been able to undertake is walking and riding a stationary bike for 15 to 20 min. every other day.
After all this I stretch out yet again and drink a container of water since I'm using muscles that have not been used in a while.

Also, please remember that your muscles do receive micro tears under normal exercise and this happens in perfectly healthy people. When doing weights/cardio, you need to alternate days to give these micro tears a chance to heal. You may also want to concentrate on upper body one day and lower body the next.

Sounds to me you are trying to attack everything at once after being so seditary. Slow down a bit and watch your dietary fat intake and I assure you the fat will melt away. And don't forget to expect that nasty weight loss plateua that is all to common once the intial pounds fall off. You can do this but if you overdo it you are less likely to stay with it because of the frustration. Hopefully you'll find something here of use.
Posted 6/26/2008 2:02 AM (GMT 0)
Wow, Broomhilda. That's *really* good advice. I have hand problems too and didn't know that they can be helped by building muscles. Thanks so much. I'll look out for that book.

And I plead guilty to not paying enough attention to stretching and warming up before exercising.

Thanks again. Sorry this is short, but I have to run off to eat and then go to another appointment. *sigh*

I.
Posted 6/26/2008 2:19 AM (GMT 0)
Hi Ivy,

I am an exercise physiologist for a hospital and have worked with many people like you. And with my crohns I get such horrible joint pain and fatigue. For the fibro I would stick with walking and yoga. Walking is so wonderful even if you go around the block. Don't put to much pressure on how long or fast. I know that can be hard. Over the last 5 years I have gone from marathon running to lucky if I can go more then 3 miles.

As far as the achilles tendon, I would try biking (stationary or road).

And regards to weight loss, give yourself time. Don't give up and take one day at a time. When I run on a good day I am so tempted to go further but know I will suffer the day after. Start slow and if it hurts then stop.

Hang in there!
Sally
Posted 6/26/2008 3:33 AM (GMT 0)
I like the elliptical machine. It works the entire body and somewhat non-impact. I was able to use this piece of equipment after surgery, when swimming was not an option (new, healing wounds, water...not necessarily good together) and I was not able to sit (due to the area of surgery). You start slow and low tension and gradually increase, over time, speed, and strength and length of workout. I used to run (alot) and the endorphin rush is similar, but my joints don't hurt as much. However, if and when, I get the chance to go for a run, you bet I'm on it!

Wish you all the luck on your work out. I am just ever so happy for you to be able to get out. Let us know how you are doing....
Posted 6/26/2008 3:34 AM (GMT 0)
IVY!

YOU HAVE TO START CYCLING! It has been SO therapeutic for me and helped me through some pretty difficult times caused by this disease. You can start out on a stationary, but once you get comfy I would def buy a road bike and pedal around, you will fall in love with it!

I also swim, which helps! Please let me know if you have any bike questions!

-Emma =-)~
Posted 6/26/2008 4:27 AM (GMT 0)
tai chi and qi gong probably wont work for you either. yeah, you can buy a video, but imho, you need the personal instruction cos you miss a lot without it. stretching helps a lot with everything, which is why yoga and qi gong are so good for you.
Posted 6/26/2008 5:22 AM (GMT 0)
For the issues you're complaining about, try aquasizing and pilates.

:)
Posted 6/26/2008 9:56 AM (GMT 0)
Thanks, all.

I already have a set of bike pedals (without a seat!) that I use for exercise. I'm still yet to investigate proper biking - haven't made it to the gym to see if my bottom will cope with the small seat, but given that my seton keeps getting sorer, I don't know if it will be a successful experiment.

My walking machine is *almost* an eliptical, without the up-and-down motion of the feet, so I think we can say that I'm sort-of-doing that one.

One thing I did try today was stepping up and down onto a small platform, making sure that I kept my feet flat the whole time. That was the physio's suggestion for a compromise type of exercise! I held hand-weights to make it a little more challenging. It was a start... not quite as intense as I'd have liked, but more intense than I'd have got with "normal" walking. And I did follow Broomhilda's advice on stretching.

Please do keep the suggestions coming, bearing in mind that I'm struggling to get out of the house for "fun" activities (and we're in the middle of a week-long frigid gale!) so need to be home-based for exercise for the time being.

Thanks heaps.

I.
Posted 6/26/2008 11:07 AM (GMT 0)
Ivy, I need to exercise too!!! I like Broom's yoga idea. How about renting one DVD and then you can try it out before you buy it. I need to exercise more. For Fibro my Rheumy said bike riding is the easiest. He also said make sure you can exercise at home so when you are busy it is right there for you. Karen
Posted 6/26/2008 1:08 PM (GMT 0)
Ivy-if you have a set of bike pedals without the seat, you could also place this on a sturdy tabletop with something under it that is non-skid (make sure it is an the appropriate height so that your shoulders and arms are in a relaxed position prior to beginning). This would also be an excellent way to exercise the arms & shoulders! Start slow 5-10min a day (every other day), build up to 5-10min. twice a day (every other day), then you will be ready to increase your endurance to say...15-20 per day for awhile and before you know it you are exercising 30 min. a day! ALWAYS WARM UP & STRETCH...before and after even if you feel you don't have too!

While a Yoga video will do while you are homebound there is nothing that takes the place of a good physical therapist two to three visits per week. They can stretch out the opposing muscles that are overworked and supporting the weakest muscles and most importantly do this without further damage.
They can assist your stretches to help you benefit more than you could do on your own. Yes, they will make you stretch and bend in ways you thought your body was incapable of too! I used to call my PT "the sadist", boy, was he ever good though! I just couldn't keep up the co-pays right now with my own son just completing his degree in physical therapy. Unfortunately, he is all the way across the state so I can't reap the benefits of my investment (YET).
Posted 6/26/2008 1:25 PM (GMT 0)
Ivy, I dont have any more advice for you... Just wanted to let you know that I'm thinking about you....
Posted 6/26/2008 1:34 PM (GMT 0)
I started belly dancing classes last week, and I LOVE it.  Low impact, total body.  And there are a ton of DVDs out there.  If you've got a DVD service like Netflix you should be able to rent some and "try before you buy."  Or never buy and constantly try new stuff!

Posted 6/26/2008 5:48 PM (GMT 0)
If you need to do strictly at home exercises, would you be able to buy one of those mini trampolines? You could do that for cardio and pilates for your muscles.

:)
Posted 6/26/2008 11:23 PM (GMT 0)
Ooh! A trampoline! (Or tramopoline, as Homer Simpson would say) I'll see what the physio has to say about that - he seems to be against any sort of jumping at the moment.

I don't have Netflix, but I do have a video shop that I visit. I'll see what's there, bektold. Thanks.

Broom, I've tried the pedals on the bench before and always ended up sore afterwards, but I wouldn't warm up properly beforehand. I'll try it your way over the weekend, and I'm sure it'll work better. Thanks.

Thanks again,

I.
Posted 6/27/2008 12:35 AM (GMT 0)
Ivy- You have to feed those unused muscles some blood and oxygen if you want them to produce results for you...I think if you warm up and stretch properly you'll be okay on the pedals. The jumping thing wouldn't work for me...I'd be like a kangaroo headed straight for the bathroom!

Bektold...What a cool idea...I had not thought of belly dancing...sure my husband would love that one too since we have an empty nest now!
Posted 6/27/2008 2:04 AM (GMT 0)
ok alot of this might blow your tendon. But I think warm water swimming, try the yoga, tai chi and qi gong tapes we can get them at our library. toe points, and toe up with those rubberband (yellow rubberband strips that are about six inches wide and 4 feet long) Gentle stretching is good. If you are going to try out stationary bikes, try the recumbent ones.
Posted 6/27/2008 2:10 AM (GMT 0)
Ivy - make sure you get some protein after exercising. It really helps the muscle grow. For some crohns friendly protein I just eat some tuna right from the can.
Posted 6/27/2008 6:41 AM (GMT 0)
Update: I visited the physio this afternoon to get my feet taped, and he said to try boxing!! He said that it exercises small muscles, so increases the heart rate. Lacking boxing gear at home, I tried bashing the laundry on the line :-) and yes, I can see how that might work.

And I went to the video shop. They don't have many do-able exercise tapes... unless you count the series called something like "Fit to Strip" (I'm honestly not making this up!!) that promised a "sexy" workout :-/. No, thanks.

Navy, the toe pointing exercises are absolutely, positively banned by the physio. No, no, no, he says. Flat-footed exercises only.

I'm in the country so our library / video shop resources are reasonably limited. I'll keep my eyes open for exercise DVDs in the library. Most of the ones I've seen so far are chair-based exercises for the very feeble.

Belly dancing sounds fun! I've been on the verge of an ostomy for years now, and the prospect of jiggling with a bag has stopped me from trying it. I know people dress up for belly dancing, but I think that an ileostomy would NOT be a cool dancing accessory! Still, I'm on the Humira now and the ostomy has been put on hold, so I'll keep my eye out for an introductory video so I can see if I like it. (Wish me luck, given the pathetic range of videos I've found so far).

Ivy.
Posted 6/27/2008 8:14 AM (GMT 0)
Ivy, you've gotten fantastic advice.  I just wanted to add, when I've had a. tendon problems, they recommend wearing heels, not high heels, but definitely not flats.  that prevents your tendons from extending and causing more pain.  good luck!

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