Q: I have fibromyalgia as well as osteoarthritis (OA). I would like to do some exercises to regain muscle mass and improve flexibility, but weight-training leaves me with worse pain. What do you recommend?
A: Many of my fibromyalgia patients tell me their pain worsens when they exercise – particularly if they are just starting an exercise program. The truth is that you will have to stick with an exercise program for about six weeks, exercising two or three times per week, to start feeling or seeing any benefit.
Don't start a program while your fibromyalgia is flaring – wait until you're at your usual baseline. Then start slowly, giving yourself a day or two between workouts. If you can stick it out, I think you'll find the benefits of exercise worth the temporary increase in discomfort.
Start with lots of range-of-motion work, taking each joint through its full range of motion five to eight times. Continue your exercise session by walking in a warm pool, if you have access to one. If you don't have access to a pool, walking on land is acceptable, as is using an exercise bicycle or elliptical trainer. I don't recommend stair-climbers or running at this stage. The goal is to get your heart and lungs in shape and get the blood flowing to your muscles and joints.
After three to four weeks, add weight training, but instead of doing a lot of repetitions (reps) with a low weight, consider doing fewer reps (no more than six to eight at a time) with a higher weight. Aim for three sets of reps two to three times a week for each muscle group. How fast you progress depends on how you feel, and you have to judge for yourself if you feel you've overdone it.
In general, if it hurts when you do the exercise, you should back off on the intensity or the number of reps. However, feeling sore a day or two after exercise is often the normal response to muscles being challenged; as your muscles become conditioned to exercise, the soreness should diminish. A prolonged increase in pain, however, could be a sign you've done too much too soon and you should cut back to just range-of-motion and stretching exercises.
Ronenn Roubenoff, MD, Rheumatologist
Exercising with Fibromyalgia
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Rod Scott
20 Mar 2010, 21:36
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| I've had Fibro for 28 years and my pain is at a 8 to 10 all the time. Exercise make is flare up to what is beyond the scale and then I'm in bed and can't move for days. All the exercise I can do is to walk down the hall and back. I know they the more you do it the better you will feel it's not working for me. |
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Gaylene [NZ]
13 Feb 2010, 20:39
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| i've been diagnosed with fibro for 12 years now and started Taoist Tai Chi
twice a week [a gentle exercise]4yrs ago and now im much more able than i
have in years and walk most days for 30-40mins even got a little dog so i
cant miss a day lol most things gym wise just made me very sore |
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Tonie
05 Jan 2010, 12:54
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| I have FMS and RA. The weights are not good for me because of the RA. However, when I can work out I do feel better. In the summer when I can swim it is great for me. In the winter I use an eliptical (when I am well). During flares I can hardly get around let alone excercise. I still work 8 hr days so at lunch I try to walk around shops etc just to get exercise. Whatever you do can count. Rub yourself down with lotion. Give your feet a good rub, that will help you stretch more. Do little things when you have a flare and can't do the big ones. That way you don't feel like you didn't do anything. But most of all ask God for strength. He will help you also. |
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Sandra
29 Dec 2009, 12:44
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| Give Bikram yoga a try. Twenty six poses done in a room with temperature
ranging from 101-106 degrees. I find the heat to help with joint pain and
the poses help with flexibility. I had severe joint pain about a year ago.
Started doing Bikram yoga in January this year and have not had any pain in
my joints. www.bikramyogaatlanta.com There are locations in Decatur, Marietta and Alpharetta. |
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Linda
27 Dec 2009, 10:18
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| I have had fibromyalgia for more than twenty years. I don't take any medications for it and I do have very painful days and ones where I can barely function. I don't like drugs. I want to know if anyone has any ideas on getting exercise for someone like me that has a lot of pain, stiffness, and is so tired all the time. |
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Roberta
23 Dec 2009, 09:24
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| I've had fibromyagia for over 15 years. I started with water areobics fortuneately. I also did an arthritis tape for exercise on the off days. I progressed to walking every day. I now walk/use a treadmill every day for 30 minutes. I know when I haven't exercised. I am so grateful I persisted and realized I needed to take the time to exercise daily. I lead an almost normal life for someone my age now. |
