Kicking LEs butt!! Exercise & Self Care Log
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Thank you for all the info, it is very helpful. I have been working out on the weight machine for the past 7months, building up slowing over time. I will have to read the stepup-speakout articles.
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ooh...been under the weather nursing a bit of a cold. I think I caught it early and chased it away.
However I didn't move out of the house and slept much so no exercise. I did stretch though.
I hope all you easterners have snow tunnels dug out towards the gym!
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tunnel to the gym is still closed as I drive a small Prius so gonna work on a home based program today. But I was at the gym 2 days in a row so today is my easy day for me
stay warm
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How do you motivate yourself to take even 15 minutes of Lebed? I'm really having trouble starting up exercise again. The breast pain is still there and I just don't look forward to moving and hurting.
We just got a freeze warning here - no snow just cold - in the teens again..
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Gma, for me, I have a group of stretches and strength training things that my cute trainer has given me. Last week, I pooped out and was lazy and never did a lick of anything! Goodness but Friday night, my hip ached, did the gym and my stretches and felt better. Then Sat night, the dang back hurt! Did gym and all better.
My gym pals and myself all just realize that at our age, we really can not goof off!
my needs to do some work now~~
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I sure do agree on exercise and stretching helping to ward off the aches and pains! It's often a big effort to do it, but I feel great afterward and not so great if I skip. Chronic pain like gma is dealing with probably doesn't respond so great to a big all-out exercise session, so I hope gma you can find some stretches or simple movements that help. A tiny effort at first, to test the waters.
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Wish GMA was closer to me, we have lots of folks with serious heath issues at my gym and my gym is connected to a local hospital as well.
But do understand that her problems are much different than mine...wish I could help her!
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Just encouragement might help.
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well then I am reaching down to you....and encouraging you to do whatever you can. each little bit will help, sincerely it will
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hugz4u and carol57, thanks for the warm welcome and all the information! :-)
hugz4u I hope you feel better soon!
Gma, like proudtospin says, every little bit does help.... I hope you soon find a way to deal with this that will help you manage or even keep at bay the pain.
I checked the step up speak out site, very helpful indeed and I will check it again for any links that might help me even more . I live in Chile (Santiago) and unfortunately I don't have a clue how to find a qualified LE therapist here. Today I tried to call the number my onc gave me at the national cancer center, but cannot get through...! (a sign?
) Anyway, I'm taking matters in my own hands and this week I'm joining a class and booking LE drainage massages, I don't want to wait any longer. My Lebed and other dvds I got will not arrive before late Feb-early March.The weather here is great, lots of sunshine and comfortable temperatures, sorry to hear some of you guys have terrible weather, cold and snow....I'm really looking forward to going to the sea for a week at the end of February, I've missed it SO much. hopefully the weather will stay warm. The ocean is pretty cold and I'm used to warm waters, one time I tried to get into the ocean here (on holidays in 2008) and just couldn't... So this time I'm getting one of those short diving suits! (please don't laugh
). It's the only way I can think of to try and get into the water...take care everyone :-)
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Hmmmm, Lia, your weather sounds too good to be true! Just in from shoveling and doing the "auto dance" so the snow plows can do their thing.
good luck with the LE and sure you will have many folks here to send info on to you
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GMA be encouraged, ..heres from someone who doesn't particularly like exercise and have even more reason to hate it with permanent peripheral neuropathy. My feet BURN and I mean BURN if Im on them too long or the weathers too hot. Nevertheless, with being on Arimidex and just general well being, I'd have to say its definitely worth it and I definitely feel better afterwards. My aches from Arimidex have pretty much disappeared. I am doing better and better with my walking, which I do early in the a.m when its cold. Its doable and Ive even slpashed out on a good treadmill. Theres no way this baby is gonna sit idle either. Even though Ive been doing this for years, Im still the queen of slow, but I don't care. This aint no competition but something beneficial. Every little baby step helps. Some days Im just plain out crinky and don't do as well. Thats OK, tomorrows another day!
I checked my heart rate on Treadmill after I got back from usual road walk of about 2 mile and which I did in really good time for me (35mins). For my age bracket the rate was good. 122.
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Good day to all you exercisers or wannabes
Gma. The way I get my lebeds in is I do it at work on my break. I only do the opening and I have it memorized along with a lovely serene song in my ear. It actually destresses me because I aim to go real slow. I take about 15 min or so.
I also have to gently stretch daily because if Idon't, I become a crumpled up piece of saran wrap making it even harder to unravel the next day. When I miss..... I pay dearly for it, as Arthritis has been my enemy for the last 20 years.
Lia, One of the best things you can do is submerge yourself into water. Try going in past your shoulders when you are at the sea. You don't have to do much, just paddle around gently. No strenuous swimming unless you have been doing this on a weekly basis without any complications to your Lymph system. The main thing is that water acts like a compression garment so your LE will be really, really, really,really happy! I am jealous that you will be in the water. Aim on spending lots of time in the water and keep hydrated.
Make sure you arrive a few minutes before your exercise class and let the instructor know that you might not be doing any exercises such as the downward dog etc. or anything that puts major weight on your arm. It is not good unless you have been doing this already without complications. The key here is to go S L O W. Eventually you will be able to take on more. You don't want to start a LE flareup and have to take a backseat to exercise for a while.
Your LE massages should be done by someone trained so ask how many hours they took in lymphatic drainage and if they hold any certifcates for taking the course. Your massage should feel gentle as you petting a cat. No harder. If they are vigorous, they could damage your delicate lymph transport system. One course is the Vodder method which is highly recommended .There are a few moremethods and I hope the girls will come on and let you know of the different recommended methods. My mind has slipped. Norton rings a bell.
You can google:Lebed method,on you tube and they have segments on lymph drainage. There are about 9-10 parts. Watch each one and do dailybefore exercise is prefered. They are super easy and don't wear you out. Sherry lebed who has LE , developed the special exercises.
AHHHHH........ so I did get out and walked 50 min and did lebeds. YES,YES and YES!
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musical, two miles in 35 minutes is really great! Bravo!! Hugz, special points for getting out for your walk even though you're nursing a cold. I got almost 5 miles into day during my airport time and afterward, on a nice walk outdoors where it was 55 degrees and sunny. A good day!
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Really Carol? well Im encouraged too then. I think 5 mile would about do me in but Im happy with 2 and I do that pretty much every day. Now with Treddy, unless something really throws a spanner in the works it WILL be every day. I've kept an exercise diary of how far Ive gone and when, since Chemo and I'll keep doing that.
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Musical, 4 miles per hour is a very good walking pace, so you were quite close to that. You can really train yourself to walk at a brisk pace on a treadmill. I think you're going to qualify for the treadmill event in the Olymphics.
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Ha, if its a good walking pace in general then it must be VERY good for someone who is short like me. Yep, you make me feel encouraged.
... um the closest this girl will ever make the Olympics is make another lyric about the "queen of slow" 
. I have to say I don't mind that incline as usually I haaaaate hills, well especially steep ones.
Treadmill only gets utilized as a backup if road-time isn't an option. I do like the fresh air, well when it IS fresh :-(. Im not afraid of raincoats either but in fact our good solid farm coats are now both torn under the armpits so looking to replace those before the winter. Dont like the wind so much, but I guess its good resistance exercise.
None of this is my ideal plan A. There'd be other things Id much rather do, but the feel good factor afterwards is undeniable.
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gma we live class we maybe we could challenge each other at the same time daily. Otr maybe we should start a Skype exercise group? I need to do at the very least the Lebed opening, but it just isn't happening! Off to Eugene for more PT tomorrow with DD!
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Well I walked rows in the store while waiting for my stronger pain med.. At least I moved yesterday. We decided to stay away from the nortriptyline at the moment being a 25mg pill laid me out for 3 days. So he just gave me Tylenol #4s instead of 3s.. If it works fine if not I might try the 10mg dose of nortriptyline. I have my 3 year mammogram today. Pain doc told me to take the Tylenol #4s today LOL. Considering the nerve pain is in the breast = squash = OUCH. Ok enough whining - I can do this and praying for an all clear.. So goal today - walk around the mammogram building before going in
. I can do this. baby steps
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Gma, baby steps sounds like a good start for you. Now mark your calendar for a luncheon (virtually) tomorrow with the ladies of the aqua class at my gym. Bunch of ladies who do the class on Wed morning and then retire to the local Italian restaurant for lunch! They will welcome you for sure. Menu is normal non fancy Italian so decide on your dish.
I personally always feel better after lunch with pals!
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hugz4u, thanks so much for all the info! :-) I found a qualified therapist!!!!!! specialized in LE after treatment!!!! I just made an appointment for evaluation this Friday morning (added bonus, the evaluation is free!). Doing the victory dance sitting in my chair right now... :-)
proudtospin :-) an upside of moving to the south hemisphere is that I get to have 2 summers per year :-) I'm looking for tickets to visit my family (Greece) in June-July and avoid most of the chilean winter....
well, off to make a cake :-)
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Forgot to tell you all last night - The Radiologist said he sees nothing NEW in the mammogram I had done yesterday. I brought the cd home with me and compared them to the others and I concur
. I still have the thickening from radiation but every year that is getting a bit smaller. In April it will be 3 years cancerfree.
I must admit the Tylenol #4s help me through that and I see no LE swell in the breast this morning.
Edit: I was in so much pain yesterday, I barely did any walking. Maybe today.
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Lia, great news on finding a LE therapist, best of luck
GMA, sorry for the pain, hoping it is better today but good for no changes on the mamo
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Day 1 of Lebed opening.
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Girls Im feeling somewhat subdued and bruised
. My mum was asking about the "new gadget" on the other side of the room, so I simply wanted to give her a quick demo. Huh??? Here's what I did WRONG and since Ive already categorically stated these things arn't toys you'd think Id take a leaf out of my own book. I simply forgot to press STOP before getting off the belt and it was at my fast walking pace speed
. I just didn't think (I'm officially blaming chemo brain) My dreadmill literally spun me round and spat me out. Yeah rolled me off the end. I've got a few sundry bruises and a bit of skin missing off my knee and a grazed foot . DUH! Next no no was, I went barefoot coz it was only meant to be just a quick demo. Next, I hadn't organized my safety attachment, which if I had have, would've saved the injuries. Like falling off a horse you get back on, and I did, but my confidence has suffered quite a knock ... Im not as young as I used to be. I really love and thought about this device, but Im not a happy camper either. Maybe I need one of those mechanical ones that arn't powered. Hubby says give it time you'll come right...lol that was after he thought I was just showing off (grrrrr)
NOt pleased.
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Musical, I kinda had to laugh at your misery
. I just pictured you doing all the wrong things. One thing for sure is that Dreadmill will keep you humble. 
It does have power over us! I am sad to announce that I snoozed instead of exercising today. On the otherhaned this is my 5th day of being CaffeGluten/dairy free, I actually made it 5 whole days and am still alive to tell the story.
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so sorry Musical, gee I am fairly sure I have done the same sort of thing
it is so dang hard to admit we need to address limitations, trying to do that tonight really
best of luck on the gluten free, someone posted how it helped her reduce SE (sorry it I forget who)
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Awww, musical, how traumatic! I think the safety attachment is a good idea and might help restore your confidence getting on.
You have, however, officially named our walking-on-a-moving-belt event for our own oLYMPHics events: the Dreadmill Event!
I hope your body and your morale are on the mend. Just keep reminding yourself how you feel better after walking, and be sure to keep getting back on that horse.
Hugs, hugs, and more hugs....
Carol
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proudtospin, carol, thanks. I know what I described might have sounded funny but I'm not laughing. Sorry if I sound sissy but thats the second time Ive taken a spill in as many weeks and the thought of anymore is getting old. 1st one was in the garden and bruised my shin on a brick and I DONT need this being on Arimidex. I notice Im not as steady on my feet probably because of neuropathy and possible associated muscle weakness. Don't know.
The VERY apt "dreadmill" label was coined by someone else in another fitness thread here at BCO. I just came across it this a.m. and thought... have to borrow that one. At this point others come to mind very easily, "skedmill" or perhaps "skidmill" since hubby scrubbed some of my skin off the belt.
Since it was raining this a.m. I did my full equivalent on treadmill. When I first got it I was doing nordic walking no trouble, now I have to hold those hand rail thingees which feels unnatural.
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Musical, I remember a couple of years ago, guy at my gym passed out while on the treadmill. He was on a machine behind me but everyone was dumb and stood around him looking at him....lying on the machine.....I yelled (big mouth me), and the trainers all grabbed their rescue and came running.
It turned out he was dehydrated, had not eaten before starting his exercise. I saw him later in the nurse's office where he was drinking OJ and listening to his wife lecture him!
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