Fibromyalgia (FM) is a chronic pain and stiffness in the muscles and soft tissue of the body. Common pain sites include the hands, neck, shoulders, back and knees. Diagnosis of FM is made when a patient has widespread pain throughout the body for longer than a 3 month period or tenderness in at least 11 of 18 tender or trigger points in the body. There is no easy cure for FM. Recommendations for patients are lifestyle changes to included pain and sleep management, massage, water therapy, light exercise, yoga and breathing techniques, and medication.
According to the National Fibromyalgia Association, 3-6% of the US population has FM. More women than men are affected. The pain associated with FM is often worse just after arising and can be increased by fatigue, too much or too little physical activity, stress, and weather.
Researchers are studying the central nervous system, low levels of serotonin, and hyper sensitivity in the body as possible causes of FM. A patient along with the doctor can formulate a plan of action to regulate pain and manage sleep. There are support groups to provide information and education, and aid in family understanding and emotional support for the patient.
Exercise, massage and yoga can all be helpful in reducing stress, aiding in better sleep patterns and releasing muscle tension. Regular light exercise, both aerobic and resistance training, will allow the muscles and joints to move through a full range of motion and continue to build lean muscle mass. Proper nutrition for weight control will ease some of the pressure on the joints.
At a recent fitness conference, Dr. James Skinner of Indiana University, Brevard, NC, reported that FM patients and those with chronic fatigue syndrome showed no difference in their muscle metabolism, oxygen consumption, or heart rate during exercise. Special considerations for exercise are as follows:
1. Begin slowly and gradually add intensity.
2. Consider exercise in warm water.
3. Avoid prolonged sitting, such as on a stationary bike.
4. Concentrate more on raising the weight during resistance training than lowering
the weight. (Try 2 seconds up and 2 seconds down).
5. Physical activity gives one the feeling of control of symptoms, raises the quality of life, and
acts as a anti-depressant.
6. Check with your doctor for your individualized program.
For further information, visit the National Fibromyalgia Association at http://www.fmaware.org/. Take charge of FM!
Article by: Bob McDowell, Certified Personal Trainer.
