summer

Started Exercising

14 posts in this topic

Hi Everyone,

Since I came of Prednisolone a few months ago I have been trying to lose weight.
I have around 20kilos to lose and have lost 4.5 kilos in the last 4 weeks.
I have managed to walk a couple of times a week and my Cardiologist has given me the all o.k to do this, If I feel well enough.

I have sore/stiff achilles tendons on both feet and bilateral ankle and foot pain, I have managed to stay off painkillers and just bear the pain when walking.
One thing I have noticed though that when I started to exercise (walking), the first time, the very next day when I got out of bed the soreness/stiffness had moved from my achilles -bilateral up to my calves. That has now stayed with me, I over did it today and walked with my husband and 4 year old son for one hour.
When I got home I nearly fell in a heap ohmy.gif , I feel as though now the stiffness/soreness has now progressed up to my thighs.

I am not due to see my rheumatologist for another month, I will be able to get results from my bone scan of my feet and x-rays.

Has anyone else experienced this.?

Take care
Celia

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Hey Celia,

Wow that's so great that you're exercising. An hour is quite ambitious to start with. Perhaps you should try less time or break the time up by taking breaks every 10 minutes? You could also try stretching before or even throughout.

 

Here's a good Achilles stretch:

* Stand a step or a curb with your heels hanging off the step/curb. About half your foot with your heal should be hanging off

* Without lifting your toes slowly dip your heal below the curb

* Without lifting your toes slowly raise it above, like standing on your toes.

* Repeat if it feels good.

 

You should feel a stretch in your Achilles.

You can do this with both feet or one.

 

Try exercising a different set of muscles by doing a different activity for the next day or two. It good to rest your muscles. Your muscles tare when you exercise and it can take a week to heal or build.

 

I too get tired and collapse after exercising, but I have lots of physical fatigue. About a month ago I saw a foot doctor for foot pain. He said I needed rest, ice and ibuprofen. Also, good shoes with proper soles.

 

Take it easy,

peanut


You can deprive the body but the soul needs chocolate

my HMO makes me wear a helmet...

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Celia, I too just started back to exercising, what I do is take a muscle relaxer before bed plus I take a warm bath and rub my legs and what ever I think will be sore. I use to work out three time a week and in August I had to stop because I couldn't use my left arm. Then I had gone into a fare or flair and had two infections. Now I feel so much better but I still have my aches and pains and still tired. Maybe next time try not to walk as long. Listen to your body it will tell you if its to much. Atleast mine does.


Sam

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Yes, Celia, the calf pains are normal for the amount of exercise you are doing. Any person who has not been exercising and suddenly starts would feel such pain. I agree with Sweet that you are pushing things a bit too strenuously. It is good for you to be enthusiastic, but more important to be consistent for the long haul and as peanut says, let your muscles rest in between. If walking is your exercise of choice, start out with shorter ones and work up in time gradually. Pick the same time each day, Do some gentle overall stretching to limber up and get your circulation going before you walk. Do some more stretching when you have finished to wind down. Drink lots of water and select fresh healthy foods rather than trying to restrict your calories too much. It is very likely that much of the early weight loss is related to losing retained fluids. It should level off eventually. A gradual weight loss of 1 to 2 pounds a week is recommended by most resources. A kilo is 2.2 pounds, so if you make your goal no more than a kilo a week, you should be OK. If you lose too fast, your body will think it is starving and change the rate of metabolism to conserve energy. I wish you much luck with this - keep us posted on your progress.


Warm wishes,

Jefa

 

Carrie Maddoux

(Retired)ISN Sclero Forums Support Specialist

(Retired)ISN Sclero Forums UK Chat Host

International Scleroderma Network (ISN)

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Sorry about the exercise problems. I am plagued with them and am always trying to figure out what to do or what I did wrong.Basically, I have found out that if I over push myself out the gate, I WILL PAY. I have to build slowly.

 

On the walking, you may have arthritis or plantar fascitis which can make painful walking. I have orthodics made for my shoes. I like the foam ones that they put in a convection oven. They are softer on my feet. Sometimes for no reason at all , I cannot put pressure on my foot and then a couple of hours later it is OK.

 

I find the best way to exercise these days is the water but when that is not available, then small weights and alot of repitition, exercise bands, laying on my back and working my legs in a cycling motion and core work for my back and stomach, walking, bicycling (only a short way) and stretching....

 

I hope you can find your best way to get some exercise. It means so much on how I feel. Susie54

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Celia,

 

I agree with Pamela 1 hour is too much to start. I walk about 5 days a week for an hour, but I started with 15 minutes and continued to increase slowly. It took me almost six months before I can comfortably walk for an hour.


Kind regards,

 

Kamlesh

 

 

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I agree as well. 1 hour to start is way too much. Take it easy and work up to it.


Take care and stay warm,

 

Michelle

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Thank you all so much for your replies, I will try and not overdo things.

Regarding the pain though, the pain is still the same if I walk 2 steps or 100 steps, if you know what I mean. The longer I walk the more intense the pain feels. I will slow down though and have limited my walks to 20-40 minutes every few days depending on how I feel.

Once again thanks for the advice.

Take care
Celia wink.gif

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Happy to have found this topic. I was going to ask a question about exercising. I wanted to know if it was okay to do it. I didn't want to hurt my feet due to the Raynaud's.

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Hi Sweetcarrot,

 

I used to exercise fanatically, both at the gym and outside. Our gym is fairly basic and they don't go in for air conditioning, so it doesn't affect my Raynaund's too badly, although I do get it occasionally before I've warmed up.

 

Nowadays I do far less of a strenuous workout than I did, ironically not because of the scleroderma involvement in my lungs, which are actually quite stable and good these days, but because of the problems I have with my hips and joints.

 

However, I'd have to be practically on my deathbed before I give up doing any exercise, although I've adapted my workout to make sure I don't do any further damage to my hips.

 

Kind regards,


Jo Frowde

ISN Assistant Webmaster

SD World Webmaster

ISN Sclero Forums Manager

ISN News Manager

ISN Hotline Support Specialist

International Scleroderma Network (ISN)

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I try to get as much exercise as I can - before this disease, I found that the more I exercised, the less I ached and the better I felt.

 

Since having this disease, it's the other way around, the more I exercise the more it hurts.  I try to build up slowly, but every step, evry walk every exercise seems to bring more pain with it.

 

I'm keeping going though and trying to persevere.  Worst thing is having to wait for dry days with light winds to be able to get out for a walk, so most of my exercise has to be indoors.

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I used to exercise a lot but had to virtually stop because of my health issues. Since I started the methotrexate (MTX),  I do feel so much better but because of joint issues I can't do my mountain walking anymore. 

 

Instead I cycle now, and generally do about 12 miles about 4 times a week.  Sometimes do some longer rides - about 28 miles but like others have said the weather can affect my Raynauds so I have to make sure I have the right type of gear to be able to cope.

 

Buttons

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