Finding solutions in physical exercise for fibromyalgia and constant pain qre precursor factors for the patient to fail in correct physical exercise therapy to manage the disease.
ONE OF THE BEST DECISIONS YOU CAN MAKE IF YOU HAVE FIBROMIALGIA IS TO EXERCISE
1- Should I exercise on my own?
Before starting regular physical activity, a specific sport, or a therapeutic exercise program, you need to consult your doctor. Only your specialist is the right person to assess your physical condition and indicate what type of exercises is most recommended in your case.
2- You can suffer from other diseases of the locomotor system, in addition to FM, which can condition limitations: the presence of localized arthrosis in a joint, or osteoporosis (reduction of bone mass very frequent in women after menopause) can make one type of exercise more recommended than another.
Sometimes, it will be necessary to evaluate your capacity of effort by means of a specific test. Do not rely solely on the advice of family, friends or other patients, who, although well-intentioned, may recommend activities that are harmful to you.
The exercise regimen should be reviewed every few months by your specialist to adapt it to your situation.
Walking – the exercise chosen by the patients
Walking is the preferred physical activity for most of the patients, since it does not require special equipment, it can be practiced from the door of the house without economic cost and age is not a problem when practicing it. Only comfortable shoes and appropriate clothing are necessary for a good walk and thus contribute to improving physical and mental health.
Exercising in a hot water pool is one of the usual ways of minimizing muscle tension in the spine and extremities.
It is a common mistake to recommend “swimming” without any guidance or guidelines. When the correct technique is not well understood, swimming can become an activity with poor results, even harmful ones.
20-30 MINUTES DAILY OF WALKING, SWIMMING, OR DANCING ARE SUFFICIENT FOR YOU TO SLEEP BETTER AND YOUR PAIN AND MOOD TO IMPROVE
Strengthening exercises that train strength to enhance the limb and trunk muscles are effective in FM patients. Patients who perform this type of exercise report an improvement in fatigue, mood and sleep.
It is advisable to practice 10 to 20 repetitions per series, performing 3-4 series for each exercise and gradually increasing resistance. The muscle groups that must be trained are: legs (calves, anterior tibial, quadriceps, hamstrings and glutes), abdominals, back and arms (pectorals, lats, deltoids, biceps and triceps).
Exercise programs that include aerobic activity, flexibility and strength exercises are the ones that have shown the greatest benefit in FM patients, both in improving pain and reducing the number of pain trigger points, and in aerobic health, flexibility. and isokinetic force.
AVOID EXERCISES WHICH CAUSE PERSISTENT PAIN OR FATIGUE AND CONSULT WITH YOUR SPECIALIST
It is recommended that physical activity be practiced daily: an acceptable goal is to walk for 20 to 30 minutes three times a week at the beginning and after a few weeks to do it daily.
The American College of Sports Medicine advises that aerobic / cardiovascular training should be performed at least 2 days per week and recommends that sessions last between 20 and 60 minutes. In general, it is advisable to start with short sessions and increase the duration.
In short, it is advisable to perform aerobic exercise daily and a complete program with strength exercises and flexibilizers a minimum of 2-3 times per week.
IT IS CONVENIENT TO PERFORM A DAILY AEROBIC EXERCISE, TOGETHER WITH A STRENGTH AND FLEXIBILIZATION EXERCISE PROGRAM TWO TO THREE TIMES PER WEEK
With what intensity?
It is recommended to start physical activity with moderate intensity: the patient should feel comfortable and should avoid aggravating pain due to excessive training of untrained muscles. It is recommended to take short breaks between different exercises.
It is advisable to control the heart rate, which should be between 60% and 75% of your maximum heart rate (calculated by subtracting: 220 – age) during exercise.
If you do not have a device to monitor it (heart rate monitor), you can measure your pulse by placing your index and middle fingers on the radial artery (wrist) or on the carotid artery (lateral aspect of the neck, under the jaw). Another simple way to know that the intensity is not excessive is that you can speak without being drowned.
THE EXERCISE INTENSITY MUST NOT EXCEED 75-80% OF THE MAXIMUM HEART RATE
(The exercise should not be strenuous)
Health education and self-care
Among the usual treatments for FM, moderate programs are recommended for muscular, cardiovascular, flexibility, respiratory and muscle mobilization without pain, among others.
The addition of these exercises to thermotherapy, balneotherapy and relaxing massages contributes to increasing the beneficial effects.
A recently published study specifies these recommendations, and ensures that progressive walks, simple strengthening workouts, and stretching, combined with adequate medication and self-care education, improve the patient’s functional state.
The benefits of exercise increase when self-care education is conducted, so an “appropriate” exercise program, coupled with patient education, should be included in any treatment therapy for the disease.
THE COMBINATION OF CHANGES OF LIFE HABIT, AND CONSTANT EXERCISE AND SELF-KNOWLEDGE OF THE DISEASE IMPROVES THE SYMPTOMS AND THE QUALITY OF LIFE IN PATIENTS WITH FIBROMIALGIA