Kicking LEs butt!! Exercise & Self Care Log
Comments
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My theory - first, I flew cross country 3 weeks before the run. Despite precautions, it started a flare. Secondly, training for the run was at maximum around then, which has its own stresses, but also meant that I was wearing running shorts that have to be fairly tight so as not to chafe while I was running. I think that set up a barrier around my waist and down my legs that kept LE fluid pooling above the waist line, unable to drain into the inguinals. In addition, the intensive training and the race itself got my entire waste elimination system a bit out of whack by the end of it all. My PCP got me on probiotics to help get that part of my system balanced, and that seems to have helped as well.
When I thought about that part of it, it made sense. The lymphatic system is part of the waste elimination system of the body. If other parts of the waste elimination system, like the kidneys or intestines, are out of whack and not functioning well, it seems that the lymphatic system might also feel that impact and have its efficiency impaired. Sort of like a traffic accident that not only causes a traffic jam on the main road, but feeder roads that lead into the main road are also slowed or stopped. That study Kira posted about LE being systemic is what got me thinking in that direction. Maybe LE is systemic not just within the lymphatic system, but systemic throughout all bodily systems, especially the other waste elimination systems, and can be impacted by how well those systems are functioning. Just thinking out loud . . .
So between the cross country flights, the additional running, the tight running shorts, and the whacked out digestive system, yep - I got a flare!
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Mary, it sure sounds complicated but also, very likely. If only to keep you aware for the future to avoid the situations...
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I see, Mary. All makes common sense...just so glad you were able to run, finish the race and now getting this whole thing under control !
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Been doing exercise, finally worked my way back up to 30 pounds on the chest press. No flare ups.
Tuesday, I'm going to do some concentration bicep curls. Change it up a little.
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Great job, nibbana!
May I ask you ladies who lift, how much you are able to do with free wts. like tricep dips , bicep curls, overhead presses and the like ?
THX0 -
Purple,
Slow and steady she goes with free weights. I reduced my weights when I had a bad flare in March and just now got back to 30 chest presses. I'm up to 10 pound dumbbells on bicep curls, but it took a long time to get there.
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Slow and steady here, too. I worked my way up to two 25-lb dumbbells for a chest press, two 15-lb dumbbells for biceps curls, and I use a cable weight machine for triceps, with 25 lbs on it (using both triceps to move it). Also a weight machine for seated row, both sides at once using 40 lbs. I was in the gym with a trainer 3x per week after starting my PAL-compliant program, and after about a year reduced to 2x per week, and I almost never miss a session. When I do miss more than one session in a row, I reduce my weights a bit for two sessions before returning to where I was before missing. All of the above so I can worry less about picking up my luggage when I travel for work and can play with my grandkids anyway I want.
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That sure is great progress!
I keep toying with the idea of starting to lift, but it seems there is always some ' wrench ' in the way. No, with summer coming, I'm starting to think I should wait until I see how my LE reacts to hot weather before throwing something else into the mix. I sure would love to feel/be strong again though !0 -
Purple, you can start out just by getting a few sets of dumbbells, and work from there. Then pick up a light kettlebell, then a standard EZ curl bar (nice and compact too.) I built up a pretty neat little home gym that works for me.
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Got a report on another LE sef-care front: razors and shaving.
I was terrified to shave after I recovered from surgery. I thought, "I'll just have to look like a Bigfoot." Shaving an area with no nerves and stagnant lymph fluid sounded like a recipe for disaster.
Then I thought of what chefs say, "A dull blade is a dangerous blade." I finally used a regular cartridge, plastic razor, and just went very sloooooooow. Still got all kinds of nicks.
So, I bought a high quality, double edge safety razor, with high-quality blades. I cannot believe the difference! Shaves so smooth, and the weight of the razor does the work, so you don't need to dig into your skin. You have to be very careful, because you're still using a very sharp blade, but oh the results are worth it. My razor is an Edwin Jagger three piece with Merkur blades. Fifty blades is still cheaper than trying to buy cartridges or disposables.
And I don't look like Bigfoot anymore!
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Purple, a one-lb dumbbell is very little weight, and you could actually start with no weight at all--just make a fist as though holding a dumbbell and do the 'lifts' to get your arms and shoulders accustomed to the exertion that comes simply from moving muscles through their full range of motion. That way, you can make progress toward starting a lifting program in cooler weather. I think I remember from a post you made a long time ago that you've had experience weight lifting, so you know proper form. Still, in daily life we don't practice good form, so if it's been a while, you can tune up your form without weights. And lower body exercises can be done now, without holding weights, to build strength in the legs and butt for later when you are more comfortable adding weight, such as squats, lateral and front step-ups, and lunges. Lots of possibilities!
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Have to say that while not related to LE, I have found a good new side benefit from exercise....I have had over active bladder issues for very long time, I had surgery years ago and it worked for about 15 years, then failed! Now I do kegels all the time, went to physical therapy to learn to do them correctly, but....trainer recently got me doing "bridges" for my non existant core muscles......holy, but I do believe they help the dumb bladder issues also!
much better than surgery again!
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Purple, a one-lb dumbbell is very little weight, and you could actually start with no weight at all
True, Carol. I've actually done this when exercising ..used no weight and gone through the motions...but I dont think I have the patience to go quite THAT slow until cooler weather :>(
Just went to new taichi class. The arm likes it / one hour.Planning on doing the water dance tomorrow night. Looking all over for watershoes. Cant find any .
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Purple, Lands End has some water shoes, they are brightly colored sneaker types but I see ladies wearing them at my gym so maybe you can check Sears who carries Lands End?
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So far I've done 3 water exercising classes anywhere from a week apart to 3 days apart.Each are 45 minutes long and in warm water (92 degrees). I stay in the deep end which was recommended to me at this site. Each time I'm wiped out and achy in every muscle I own for a day or 2 after the class but while I'm exercising, I'm okay.
The treadmill doesn't do this to me.
Anyone else have this experience?
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fgm
My muscles are actually sore just from the tai chi I did last night !!!! Not my arms, but my legs . Now I am off to an hr of water class and yes, the last time , the thighs were BURNING! You see, we are on chest deep water and you are almost semi squatting in order to do most moves . The Tai Chi stances also have ' soft knees' in many moves. ( Cant wait to see what this combo feels like tomorrow :>) MY arm likes the tai chi. It is very much like Lebed to my mind ...only slower.
However, I really enjoyed the watre class last time and my arm was okay. I think I will get out after 45 mins. (some stay in longer ) I do go ion chest high and keep the arms immersed. The water is very cool.... and of course ones gets used to it- eventually. Your water sounds delish but perhaps too warm for LE (?)proud
I was at Walmart shopping for my job today and snaked some watershoes there. Cheapies. I hope they prove to be okay.
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purple, good for you on the shoes, love a bargain also!
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Achey in every muscle might just mean that the water exercise is working lots and lots of musles in ways that a treadmill does not, so I wouldn't be so quick to suspect LE as causing the ache, but there's still an possible LE issue. Muscle soreness from whatever cause brings pain and that's an invitation for lymph to come to the rescue and may cause a flare. So, hopefully there's a quick adjustment to the water exercise, and maybe take some pain relief in the meantime? (What does everyone think of ibu or tylenol for temporary muscle soreness?)
I am busy as a bee these days, so little time to drop in here and post. Yesterday got my 5 miles in plus weights, flexibility, and abs at the gym. Today lots of bending and stretching in the garden and cleaning up drywall dust from some work done in the house that finished up today, but less than 7,000 steps in the process.
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Good thinking, Carol!
My legs are sore from the water exercise too , and I truly believe it is because I am deconditioned, STILL, I never thought about the DOMS and need for anti inflammatory.Thank you !
Enjoy the gardening .....
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hmmmm, swimming and the pool are just part of my life so never get aches from it but actually, it helps get rid of early stage back aches. I can only do tylonel for achies, alergic to NSAIDS but a while back I did over do the tylonel so now, I am a heating pad person and very rarely do tylonel. It is ok if kept in perspective
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Thanks everyone. Glad you found your shoes, Purple...they really help for traction in the water. I took Tylenol because I'm on generic Fossomax and you aren't supposed to take Advil. Tylenol never did much for me. Do you think I could find a heating pad for my entire body
? I'm just getting back to exercise after a year of surgery and treatments. I'm not as young as I use to be and I think it will just take time. In my mind I'm 25 but not my body...I just want to feel like myself again. But I am happy to be alive!!!!
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if you find a heating pad for full body, let me know! do love my heating pad and keep one at work for those bad days
Enjoy getting back into exercise. I think all this crud is why I do the personal trainer bit, it is my excuse that I need to be nice to this body after all the abuse it has had, course my PT is always asking me why I have each new complaint....
like I stepped wrong last week and my knee hurts this week....so muscle on!
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You can get heated mattress pads:
http://www.bedbathandbeyond.com/1/3/heated-mattress-pads
http://www.amazon.com/b?ie=UTF8&node=37325310 -
I forgot about those! Have seen them and someone in my family has them
duh duh on me
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Went for a nice brisk walk today at the college. Took aspirin due to soreness from last ights watrecalss. I have a bad area of redness on my chest and am getting concerned ( Photo on GRRRRR thread) But have had it well over a week and am thinking I would be sick by now (?) If it was cellulitis. Of course I keep doing the MLD too and it is on th chest- not a good area for that .
I dunno'.
Pls check GRRR thread with any opinions.THX
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Dawn-thank you. I was kidding when I asked about a body heating pad. I didn't know they actually existed. I'm going to look into it. Do you recommend any particular one.
Purple- I looked at your GRRR thread and I would call your PCP and make an appt for tomorrow. It could just be an allergic reaction to something but take care of yourself and find out. That's what I would do if it was me or one of my daughters.
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fgm - No, I can't recommend one. My LE is heat sensitive so they are an absolute 'no-no' for me. I only know about them because my mom had a strange condition where she was allergic to cold and would break out in hives (http://www.mayoclinic.com/health/cold-urticaria/DS01160) ... so she had one. She bought it probably 20 years ago and that's the last time I researched them so I can't help you there ... but I do know that they are toasty warm. My recommendation would be read the comments on the various ones and see which ones fit your price range and have the best recommendations.
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THx fgm
I just KNOW my PCP would be CLUELESS as to what this is >
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how about your LE therapist or even your onco? I am trying to think who I would call if it was me
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Purple, cellulitis is not restricted to LE, so even if your PCP is clueless about LE s/he is still not likely to be clueless about cellulitis. Just point out when you call that because of your LE you have an especially high risk of cellulitis (say, "stagnant lymph fluid is warm and has a high protein content" and most likely the lightbulb will go off).
Don't wait any longer on this. Hopefully it has nothing to do with LE, but if it does you're tempting fate. Go get help.
Binney (aka Mother Hen)0
