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All TopicsForum: Lymphedema → Topic: Kicking LE's butt!! Exercise & Self Care Log

Topic: Kicking LE's butt!! Exercise & Self Care Log

Forum: Lymphedema — Risks, tips for prevention, and info about products that can address the symptoms of lymphedema.

Posted on: Mar 7, 2012 07:32PM

Tina337 wrote:

Let's use this thread to post the exercise and methods of self care we are practicing each day to keep our bodies strong and our LE at bay. After experiencing a flare in my arm when I hadn't been as diligent in caring for my truncal LE, I am motivated to begin exercising regularly, performing MLD daily, and wearing prescribed compression garments. Rather than fall down on the job and become overwhelmed by this chronic condition, I want to challenge myself to kick LE's butt into a small, manageable corner! I started today. Here's what I did.

I still have my arm and hand wrapped, and I am also wearing my compression tank with round swell spots on each side in the underarm area 24/7 as per my LE therapist's instruction. This afternoon I did the entire Lebed DVD. Woohoo! It's a start. Yes, that DVD is still creepy! I'll have you know I continued with the exercises even when my husband unexpectedly walked into the room. I started making fun of the DVD, which was kind of fun, so I continued for the rest of the program taunting and making fun of the weird instructions, cheers, and "dancing!", etc. It actually made me feel more powerful and in control, and I liked that! Log in to post a reply

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Nov 29, 2012 01:41PM GmaFoley wrote:

Ok the only exercise I have done today is my post surgery stretches in the shower.. I have been a good girl LOL...

Imagine God in His HUGE rocking chair, rocking you and saying, "It will be ok, you can do it. I will be right here for you". Oncotype score: 8, Rads 28, Bilateral arm, truncal LE and now Obstructive Sleep Apnea

Dx 4/19/2011, IDC, 1cm, Stage Ib, Grade 2, 1/1 nodes, ER+/PR+, HER2-
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Nov 29, 2012 10:00PM purple32 wrote:

Did MLD this AM , followed by Lebed, wore my sleeve and glove to a  very important business meeting <big deal for me  >  and the rest of the day and ended it all with MLD.  I am very unsure about doing exercise and what exercise to do/or not.  Therapist says not to even think of weights yet.  Maybe I can go back to my ' fastwalks', but something else will have to be cut.  Not enough hrs in the day to manage all this LE!

G'Nite all .

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Nov 29, 2012 10:12PM carol57 wrote:

Purple you really nailed it: LE can really take over the day!

Today I traveled home, a cross-country trip with two long flights and a long layover, so LE jeopardy and of course I was in full compression regalia throughout, and pumped my fist up in the air as I swallowed buckets of water.  Got 4.6 miles in at airport #2.  I still have not tried the tai chi breather, because I'm apparently more inhibited than Hugz and I didn't want to do this in the airport corridors!  But tomorrow I'll print out the steps and work it in several times. 

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Nov 30, 2012 01:59AM, edited Nov 30, 2012 02:00AM by Dawne-Hope

A chronic 'problem' I have is drinking enough water. It makes such a huge difference in swelling...it shouldn't be that difficult...but I'm chronically not drinking enough water. I had someone get on my case at Thanksgiving for drinking Perrier water...my go-to when I get sick of drinking plain water. She said the fizz was bad for your bones and you'd be more likely to get Osteoporosis??!! Is that true? Anyway...whatever...but it IS expensive and so I was thinking this week on what I could do to help me get enough water.

The last few days I've brewed some herbal tea called 'Rooibos' or Red tea...it's from S. Africa, it's caffeine free, and it is full of antioxidants. I mix it with some hibiscus and it makes a lovely brew. :) You could probably find it in the health food section of your local grocery store. It's cheap and it's supposed to be good for your skin. I buy it in bulk from republic of tea...but again you could probably find it at your local grocery store. It is an acquired taste but you can mix it with honey until you get used to it. It's really helped my swelling go down...and it is supposed to relax you too...which we probably all could find useful during the holidays.

www.republicoftea.com/cedarber...

I had a great work out with my trainer today. I moved up to 4lbs today for bicep curls...so far I'm doing ok. Tomorrow will tell the tale, though.

Keep working out, ladies! :) xo

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Nov 30, 2012 05:47AM ohio4me wrote:

Dawne - I found a good article on livestrong about carbonation and osteoporosis. I always thought it was the caffeine in soft drinks that was the culprit but it seems like it all comes down to moderation.....again.

http://www.livestrong.com/article/399062-carbonated-drinks-osteoporosis/

http://www.livestrong.com/article/321555-caffeine-osteoporosis/

Didn't get a lot of walking in yesterday but I did help my parents dig out Christmas decorations so there were many trips up/down stairs. Heading out now to take my sister-in-law for a stress test. I'm gonna walk the halls while I wait.

Missed MLD last night - the cold medicine overruled and put me to sleep.

Dx 3/29/2011, ILC, 5cm, Stage IIIc, Grade 2, 14/15 nodes, ER+/PR+, HER2-Surgery 07/11/2011 Mastectomy (Right); Lymph Node Removal: Axillary Lymph Node Dissection (Right)Chemotherapy 08/29/2011 Adriamycin, Cytoxan, TaxotereRadiation Therapy 01/23/2012 ExternalSurgery 07/23/2012 Prophylactic Mastectomy (Left)
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Nov 30, 2012 06:43AM purple32 wrote:

. It makes such a huge difference in swelling...it shouldn't be that difficult...but I'm chronically not drinking enough water...

I dont drink enough water. I do drink tea and decaf coffee, but those are diurectics so... ?
Steer clear of carbonation- I have broken 3 bones so far in the last 8 yrs .  Severe osteopenia. ( all on the affected side of course !)  Be ESP careful of your bones if you are on ALs.

Do others find the water makes a huge difference ?

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Nov 30, 2012 08:44AM proudtospin wrote:

Water is a huge thing for me, my deal is a big 24 oz bottle during the day.  Rule is to finish it!  Another bottle during excercise.  Then, I get to play with the water as in I add a oz or 2 of cranberry juice or orange juice, but just enough to flavor it!  Of course in the evening, I drink it from a nice wine glass....I pretend it is wine.  Really does taste better or at least different.

Not sure if I mentioned but found a new trainer at my gym who refers to himself as "the cancer guy"!  Turns out he is in a PHD program for physical therapy and his thesis is cancer survivors!  Holy Moly did I hit the jackpot!  I signed up for one hour a week, first sesson was last Sun.  Looking forward to this weeks.  He actually knows the terms as in lymphedema and even asked me what med I was on and knew the name!  Since I had been having bunches of arm pain he has me back on 1 pound wieghts...oh yeah, also told me I ws doing too many days a week and too heavy and need to slow down!  (I had been doing about 15 minutes but many days a week.  He ordered me back to ony 2 days a week.

Can you believe he is studying us?

iris

Dx 6/2008, DCIS, Stage 0, ER+
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Nov 30, 2012 09:25AM NatsFan wrote:

MLD, 2 mile run (nippy 26 degree weather - love it - low risk of LE heat swelling!), Lebeds. 

Proud - sounds like you did hit the jackpot with "cancer guy"!!

I'm bad with drinking enough water as well, and when I do drink it, I drink seltzer so I'm getting a lot of carbonation.  I'd never heard about the carbonization-osteoporosis connection.  Hmmmmmm.

Mary

Dx 12/31/2007, IDC, 2cm, Stage IIb, Grade 3, 1/15 nodes, ER+/PR+, HER2-Surgery 01/30/2008 Mastectomy (Both); Lymph Node Removal: Axillary Lymph Node Dissection (Right); Reconstruction: Tissue expander placement (Both)Chemotherapy 03/04/2008 Adriamycin, Cytoxan, TaxotereHormonal Therapy 07/01/2008 FemaraSurgery 10/09/2008 Reconstruction: DIEP flap (Both)
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Nov 30, 2012 10:08AM Dawne-Hope wrote:

NatsFan - Thanks for the links! After reading them I'm more concerned about the caffeine than I am the carbonation. But you're right, moderation is the key.

Purple - Water is huge! It's the first thing Binney suggested to me when I came to the boards. It's also what my LE OT drilled into me. Unlike the circulatory system, the lymphatic system doesn't have a pump (heart) and water helps flush things out, as well as cardiovascular exercise. That's also why MLD is important...it moves the fluid along.

I'm serious about the Rooibos (Red Tea). Check it out if you haven't tried it. It's rich in iron too.

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Nov 30, 2012 11:04AM, edited Nov 30, 2012 11:07AM by Dawne-Hope

Found a Harvard study on osteoporosis and carbonation.

Only 8 weeks..may have more of an effect over a longer time but from what I see the problem seems to be carbonated cola, not carbonation in general.

Thanks again, NatsFan for the links.

clivesimpkins.blogs.com/clive_...

Found another one: www.drweil.com/drw/u/id/QAA157077

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Nov 30, 2012 11:12AM GmaFoley wrote:

Hmmm I been lacking water today - wonder if that is why my calves hurt???

Imagine God in His HUGE rocking chair, rocking you and saying, "It will be ok, you can do it. I will be right here for you". Oncotype score: 8, Rads 28, Bilateral arm, truncal LE and now Obstructive Sleep Apnea

Dx 4/19/2011, IDC, 1cm, Stage Ib, Grade 2, 1/1 nodes, ER+/PR+, HER2-
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Nov 30, 2012 07:02PM purple32 wrote:

Thanks, Dawne.


Hey, if you're going to drink tea, why not ESSIAC?!
http://www.healthfreedom.info/Cancer%20Essiac.htm

I actually believe this may well have been the true  cancer cure- of course I am quite certain the formula has changed many times over now . Yell

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Nov 30, 2012 07:27PM Dawne-Hope wrote:

GmaFoley - Dehydration can cause all kinds of symptoms.  Maybe.  

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Nov 30, 2012 07:29PM Dawne-Hope wrote:

purple - Don't you hate all the 'cure' stuff?  Eat this, drink this ... I only mention Red Tea because it is helping me get in my water quotient. There was a funny thread on bco about cures ... I stayed up way too late a couple of years ago reading it ... I laughed out loud so hard ... it actually was quite therapeutic ... lol.  Laughter truly can be a medicine.  :)  

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Nov 30, 2012 07:39PM purple32 wrote:

purple - Don't you hate all the 'cure' stuff?  Eat this, drink this...

I do, Dawne ... that is TODAY'S cures, but as I said, I actually believe there was really something to Renne Caisse's tea. In fact, I think she got so close, 'they' put a stop to it.  The cases that she treated are quite well documented.

I just find her whole story fascinating.

As for the red tea, I might think tea was counterproductive in that it provides water and yet is a natural diuretic which we dont want in LE  (?)     I dunno'.  To be honest, I dont  pay much attention as I drink decaf coffee and some tea myself ...- just saying.

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Nov 30, 2012 07:42PM Dawne-Hope wrote:

purple - But red 'tea' isn't actually made from the leaf that black, oolong, green tea comes from ... it IS a herbal tea ... it's a South African herb ... there IS NO CAFFEINE in it.  That's why it's good. 

http://en.wikipedia.org/wiki/Rooibos

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Nov 30, 2012 07:55PM purple32 wrote:

All of my teas (and coffees) are decaf, but I still believe they have a diuretic effect unlike plain ole' water.

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Nov 30, 2012 08:04PM, edited Nov 30, 2012 08:11PM by Dawne-Hope

purple - But decaf and herbal are completely different.  There is a process to make something decaf.  Herbal teas are just leaves that flavor the water.  

http://www.pittsburghcuppa.com/devshet.html

Rooibos does not make me pee any more than drinking water but I find it easier to drink right now ... I'm tired of drinking plain water.  I posted it because it has helped me and I wanted to provide a suggestion to help you all, if, like me, you're having trouble getting in your water quotient.  

But to each his own ...

Edited to add:  De-caffeinated tea WILL work as a diuretic because it is impossible to take away 100% of the caffeine.  In herbal 'tea' ... there is no caffeine and while some herbs may work as diuretic ... rooibos does not.  

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Nov 30, 2012 10:48PM carol57 wrote:

I love herbal tea, hot or cold, and for me it's a big help in getting all the water in.  Unfortunately, I really really really love coffee, so after my morning cup(s) of joe, I have to do double intake of water to compensate!

Today was a good day for exercise: 5.6 miles on the pedometer, including a 3-fast-miles Sansone DVD. Followed by Lebed opening.  Later in the day, 90 minutes in the gym  with my trainer for weight, core and flexibility training, plus a few more miles of treadmill work, including a half mile run.  I do not like running in the least, and not sure how Dawne-Hope, NatsFan and others do it! Oh, and I did several rounds of Tai Chi breathing.  Now, I'm pooped and it's time to head for some sleep!

Carol

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Dec 1, 2012 07:42AM purple32 wrote:

I see Dawne!  Thanks for clarifying. I did not realize herbals would not do that , and some are  so delish.  Makes me want to go shop! I DO need help getting in the water.

So far, just keep doing MLD followed by Lebed opening and MLD at night.Of course I weat the sleeve and glove all day ( what fun! Surprised)

I am so unsure as to whether or not to exercise. My wrist looks like it * might * be just a  tad more swollen, but my husband says it is just my imagination- WTH knows anymore ?!

Keep at it, girls!

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Dec 1, 2012 11:54AM nibbana wrote:

Well, I've been terrible on the self-care front. Still kinda demoralized over having to fire my LET. Not doing MLD, no sleeve, lots of downward dogs in my yoga. I am tweaking my back/chest routine. Gonna get me some killer-looking lats! Cool

BMX May 9, 2012, bilateral lymphedema, exposed to TCE and benzene at Marine Corps Base, Camp Lejeune, NC

Dx 4/5/2012, IDC, 3cm, Stage I, Grade 1, 0/7 nodes, ER+/PR+, HER2-Hormonal Therapy 06/22/2012 Tamoxifen
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Dec 1, 2012 12:13PM purple32 wrote:

Well, I just finished some delicious herbal apple tea (thx Dawne) and returned from my WW meeting 13 pounds lighter.  ( but its taken about 11 weeks- slowest I have ever lost)
Did MLD this am  and just did a little over a mile with Sansone so we shall see how th wrist feels about that because I must do grocery shopping later!

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Dec 1, 2012 03:21PM Tina337 wrote:

I am in exercise limbo since arriving home from vacation. Traffic was horrible during the last few hours of the drive, and I napped in the back seat. Back felt a little funky the following two days and I took ibuprofen. Got about 5,000 steps those days. Yesterday I was out all day running errands and wore shoes with heels. Felt okay most of the time, but by evening my back was really unhappy. When I got home, I was ready to put on pjs and stretch. Major spasms continued and I took one of my few remaining pain pills. Hardly touched the pain but helped me get to sleep. Woke up during night and husband had to get ibuprofen and I took some Valium. I slept for almost 12 hours and feel a bit better today. I think walking later will help loosen things. Not going to do anything strenuous, but I feel the need to move. I fear the inactivity will cause me to swell, and I have been doing so well with that. I know when I get 10,000 steps at least several times a week, my hand, arm and chest feel and look great. I am wedded to activity and cardio, as I have witnessed the obvious difference in my body since I began walking regularly this summer. Walking and water are key for me as much as MLD and compression. I am now somewhat off track with the weights and need to chill. That train stops regularly; I know I will get back on soon. :-) It's always something, isn't it?

"Life isn't about finding yourself, life is about creating yourself." ~ George Bernard Shaw

Dx 11/13/2007, DCIS, <1cm, Stage 0, Grade 1, 0/1 nodes, ER+/PR+, HER2-
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Dec 1, 2012 03:32PM Dawne-Hope wrote:

Tina337 - Have you tried soaking in a warm bath (I know because of the LE not TOO warm Undecided) with epsom salt?  That really helps my muscles in my back, feet and legs when I've done too much.

Also ... do you have a bike ... stationary, recumbent ... when I can't walk ... the bike has the same great effect on my LE.  

Hope you feel better soon!  xo

BMX 2/2010 with immediate reconstruction. Exchanged with silicone implants 7/2010. Diagnosed with LE 9/2010

Dx 9/2009, DCIS, Stage 0, Grade 2, 0/2 nodes, ER+/PR+, HER2-
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Dec 1, 2012 03:42PM carol57 wrote:

Tina, stretching works wonders for me: lower back, pierformis, and hamstring stretches. I have back issues somewhat regularly and often I can de-escalate the problems by doing these stretches when I first start to feel a dull ache.  I hope you find something that works for you, because back pain is so horridly debilitating.  If you don't have any back-oriented stretches in your bag of tricks, PM me and I'll do my best to describe the ones I've been given -- and that work for me.

Carol

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Dec 1, 2012 06:27PM carol57 wrote:

Today I managed 4.6 miles, mostly from doing a Leslie Sansone 'fast miles' DVD.  No Lebed yet, but will do.

Nibbana, I hope you're warming up to LE care again!

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Dec 1, 2012 07:29PM ohio4me wrote:

Had another visit with my personal trainer. Increased weights today and Little Martha (LE arm) has been happy all day. Don't think I stretched enough after exercise, my shins are really sore.

Good day. Long day. Tired.

Dx 3/29/2011, ILC, 5cm, Stage IIIc, Grade 2, 14/15 nodes, ER+/PR+, HER2-Surgery 07/11/2011 Mastectomy (Right); Lymph Node Removal: Axillary Lymph Node Dissection (Right)Chemotherapy 08/29/2011 Adriamycin, Cytoxan, TaxotereRadiation Therapy 01/23/2012 ExternalSurgery 07/23/2012 Prophylactic Mastectomy (Left)
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Dec 1, 2012 09:46PM carol57 wrote:

Ohio, That is great (well, not the sore shins)! I hope that after each session, you always want to go back. Soreness can make you think twice, but usually moving the muscles again, even without weights, will improve the sore feeling. Keep it up!

Carol

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Dec 2, 2012 07:09AM, edited Dec 2, 2012 07:10AM by purple32

ohio

I have had problems with shinsplints in the past from pounding pavement and other hard surfaces ( ouch !)  Stretches helpa  lot.

This question is about sleeves and all of you exercisers who wear them ' only' for exercising.(I was instructed to wear mine/ with gloves all day long)

Yesterday, I did the MLD, some leslie sansone and much later (around 7 PM) I decided to do another mile of leslie sansone.  I had the sleeve on app 12 hrs at that point.  Later, the sleeve was uncomfortable- just a little bunching at the elbow after having it on since 7 AM  and eventually I took it off as I do every evening.  Around the wrist ( my problem area) I had a mark that later went away.  I was thinking I should not be doing exercise so late...after being in compression 12 hours.


Later, I dozed off without the MLD and when I woke this AM, my wrist looked  about the same as ever - no worse, no better.

I am starting to wonder about this sleeve !  How is it you were told ONLY to wear when exercising ? My LE therapist said I am in stage 1 ( though my first therapist said I do not have LE  but could wear a  sleeve and glove while xercising for prevention , my BS said I do have it but certainly not need a sleeve at all  and this current therapist has never laid a finger on me - she said 12 hrs a day for 3 mos. ! )  Are you all who only wear for exercise in stage 0 or sub clinical ?

I am wondering if all day compression is ' bothering' this arm.  I'm not trying to get out of wearing the sleeve. I just want to knopw- are there others here who are considered stage 1 and wear it only to exercise ?

Is there any chance the compression is actually  bothering my arm more or ?

I really dont know what to think any more - everything is too subtle at this point.  I know I have  small pocket of fluid at the bottom of 2 fingers that I believe is directly related to glove use.  I try to  move it with MLD, but wth do I know ?

Thank you dor your stories/ thoughts.

Lymphedema on LEFT. NO radiation. 2 clean nodes. purple32. Hope is our light ... in the night.

Dx 3/2012, IDC, <1cm, Stage I, Grade 1, 0/2 nodes, ER+/PR+, HER2-Surgery 05/01/2012 Lumpectomy (Left)
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Dec 2, 2012 07:35AM carol57 wrote:

Purple, I cannot help with your question about whether compression is bothering your arm, but I can tell you that I am stage 0 LE, and that is why I'm able to wear my sleeve/gauntlet only while exercising, flying, and doing anything stressful for the arm.  When first diagnosed, I was at Stage 1, and I consider myself incredibly fortunate that my arm volume has reduced to where there's no longer any visible swelling, and even the very sensitive perometer measures only a very tiny difference between my LE arm and my unaffected arm. 

I don't think for a minute that my LE has been 'cured,' so I still wear my sleeve during stress activities. I do sometimes feel my LE, as that heavy, achy feeling, and sometimes I get the typical LE tingles.  That's always my signal that I've overdone without compression, so I know I'm not off the hook!  Sometimes I'll be engaged in an activity for a while and then realize ooops, this is pretty repetitive, I'd better put on the sleeve.  So probably I should be thinking about it more than I sometimes do. 

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