Kicking LEs butt!! Exercise & Self Care Log
Comments
-
Carol. OK, thanks for clarifiying. Are you in full swing now?
I forgot to report my exercise yesterday. Finally after finishing taxes at 7:30 pm, I drove to beach as it had finally stopped raining and walked 1 hour. It was almost dark when I finished and I got onto the beachline and did the lebed opening towards the sea. It was so peaceful as only a few were walking at this time. I think people probably thought I was doing Tai chi. I want to do the lebed opening on the beach at dusk again. It felt sureal and it was very serene.
0 -
Hugz, I'll have a small revision to one of the recon breasts tomorrow, again truly minor, and I hope that's it until time for tattoos in a few months. I think tomorrow's little nip-and-tuck won't stop me from exercising, so long as I'm not running or doing jumping jacks!
0 -
Did an hour on the treadmill--only 4 miles as I had it on incline. Since I do sit a lot to do work I am doing a minute on the elliptial every 30 minutes as fast as I can. I don't sweat that way and it reminds me to get some motion in. 30 minutes sure comes up fast!
Ah the Lebed opening toward the sea! How serene. I used to go to a water aerobics class that did Tai chi in the water. I think it was called Ai chi. I will have to see if they are still doing it as I am sure it would be okay to do with LE.
0 -
....sounds like a sneeze to me!
0 -
Carol! Tee hee!! I hope your procedure goes smoothly tomorrow. Did you say it should help minimize fluid from pooling in a small area of your noob? That would be terrific.
Ah, exercising by the shoreline sounds lovely, Hugz. I was always partial to swimming at dusk and early evening. Such a beautiful time of day. Hey, the hills in the adjacent neighborhood are rather hard for someone out of shape like me. However, they are nothing compared to the BIG HILL at the park where I used to do a five mi loop. I am gearing up for that. I'm in training working on medium hills in preparation for the big monster. That park has a loop where you basically can't bail - once you've walked half way, you are stuck and have to walk the same distance back, whichever direction you go. I call it the "commitment trail" because you know you're doing five mi unless you bail pretty early, in which case you have to walk back down the monster hill you just huffed and puffed to climb!
Becky, you are smart and fortunate to have access to elliptical while working. My husband is trying to figure out how to work in movement throughout the day since he has a desk job and is starting to feel the effects of being sedentary. Every 30 min must come very quickly!
0 -
I'm jealous of your hills and climbs, Becky, Tina and Hugz. Becky, I know you're walking uphill to get up on the dam trail. Here, it's very flat. Beautiful, but flat, so there's not really an opportunity to combine a long walk with hill climbing.
Today I did 30 minutes of uphill walking -- on a treadmill! I wanted a heart workout without speed, to minimize bouncing. Then an hour of weights and stretching.
'Wraps off' to getting up every 30 minutes for activity, Becky. What a great program!
Carol
0 -
Becky I can see that doing an elliptical every 30 minute for a minute would stimulate the lymph sytem and get your deep breathing going. I think that is great especially with a desk job. We are moving offices and I will be 100 ft away from the dreaded staircase that I climb. I think I will try and run up them when I do my bathroom break if the workmates don't mind. You have a good idea.
Yes, The Ai Chi class sounds very cool, never heard of it. What is next? Official oLYMPHICs!
Carol. Too funny! Made me smile. Hope your revision goes well. You are a real trooper with those boopers! Oh my, Carol I just couldn't live in a flat area. I love the mountains tumbling into the sea.
Tina, That 5 mi circuit sounds like a circle in a hampster cage. I can see there is no way out. Around and around and then the torture chamber of THE BIG HILL! No wonder you can kick LE in the butt real good! You sound in shape to me!
I walked 45 minutes and huffed up a few hills. When I got home I had a red sweaty face and I threw myself down on the floor and rested for 10 minutes. I was beat. But I think the hills are good, as much as I hate them. My knees use to be sore going down the steps and hills but they kinda are getting use to it.
GUESS WHAT! I POKED MY BUTT AND IT IS FIRMER! Yes, under all that extra 30lb's I want to lose there is some mean butt muscle hanging around to KICK LE IN THE BUTT! Thanks to you girls!
0 -
Hugz, GREAT REPORT! Firmer butt is such a bonus!
0 -
Carol, I will be thinking of you tomorrow. Best wishes for a speedy recovery and quick healing.
Yahoo! Hugz has a firmer butt! For the Olymphics she will lead the quarter-bouncing contest. :-)
I used to walk the monster hill but haven't done in a while. I'm still in training! I'll let you know when I challenge myself to do it. The five miles isn't as big of a deal as the hill, or maybe it's just the combination.
I have friends coming this weekend, arriving Sat morning and leaving Sun evening. I'm hoping they will go for a couple of walks with me so I can get some exercise. One friend is bringing her Boston terrier, which I adore, so we will need to get out of the house and burn some of that hyper dog energy! I think the hilly neighborhood will be a bit much for them, but there are a couple of nice parks nearby where I can take them.
Today I did the freakin' stairs, 1050 this time. I am on a mission! Wearing the pedometer makes me aware of when I am sedentary and reminds me of my goals for LE care and overall health. I think it is going to be a positive motivator.0 -
Whew--I did the elliptical every 30 minutes as I said I would for 5 hrs--10 times. I went as fast as I could. By 45 seconds I was huffing and puffing. And my legs are so sore today! I am going to keep it up when I am working at home.
Having a thunderstorm warning right now so it is the elliptical today before work.
Good luck today Carol.
0 -
Carol, good luck today with your revision today. Will be thinking of you.
Becky, wow, elliptical every 30 min!! You've made me rethink my days of sedentary computer work. Guess there's no reason why I can't set the timer and get up to move. You're my new motivator!
Hugz, the lebeds by the beach sound like another great plan. I live near the water and may have to add that to my routine. Wow, so many great work out ideas. And yay to a firm butt!!
Ok, ladies let's all go move and tone those butts!!!!0 -
I am new to this thread and way too many posts to read all. I am getting my sleeve on Friday, and I am very excited. Also, insurance is changing to Kaiser May 1st, at which point I am hoping to actually find someone who really knows about LE.
My PS thinks I may have LE on my side, under armpit, but who knows!
I just had TE replacement surgery last week and need to take it easy as I need this one to take. Anyway, you all seem to be doing this Ledbed video.. I have never heard of it, but just looked up and see it is an excersize video for us! I am excited and have ordered book and video. Can't wait to be well enough to try.0 -
I am back from my 3 hour drive to and then from Chicago for my minor revision, which went just fine. Had a great conversation with the PS during the 40-minute procedure, asking him his opinion on the extent to which superficial lymphatic vessels relocate along with the ab fat in a diep reconstruction. His answer: 'very good question!' He said probably. I'll be asking Dr. Marga that one on Saturday (another over and back to Chicago!).
I can never predict how long it takes to drive into the big city, because traffic is very capricious there. So I always allow at least 60-90 extra minutes. Today I arrived a full hour before my appointment, so I spent most of that time walking beautiful Michigan Avenue, which is just a block from the PS office. Stores were not open yet, so no temptations on even browsing, so I got 3 miles in, including the walk to the office.
Now--off to my regional Komen chapter educational committee meeting, where I am cajoling them to put more LE education in their various programs. I am pooped but do plan some MLD tonight. Actually did a full course in the PS procedure room, during the time I waited for the local anesthetic to take effect. Heck, I was just lying there, alone, in an open-in-front gown. I had awakened at crack of dawn so skipped the wake-up MLD, thus I was glad to find an unexpected opportunity.
It's a spectacular day here today! I hope the rest of you have or will soon get some nice weather for outdoor cardio (or beachside Lebed, in the case of Hugz!).
Carol
0 -
Becky, good to hear that you will stick to your elliptical plan while working. I did stairs on my break today and most days I work. I find it gets me off my butt and refreshes my brain.
DM13, Glad you joined us crazy LE butt kickers!
If you have LE in you trunk.armpits then you will want to wear a spankz type cami or a men's underamour tee either all day or when exercising depending on your condition. (men's have longer sleeves than the womens which are cap and not long enough, they creep up.) Go onto the stepup-speakout.org website(great website) and find a qualified MLD therapist who can see if you do have LE. They must be certified or you may get someone that thinks they are doing the therapy right but ruin you instead.
The lebed dvd is really good for rehab as you go at your own pace .It helps move lymph fluid. Ask your med. team if you can start exercising though.
Carol. Good of you to ask PS questions? Maybe if we bug them enough they may discuss it amoungst themselves on coffeebeak. Glad all went well.
3 miles, you certainly don't waste time waiting around. I also stretch in waiting rooms as the books are so outdated, what else is left to do?
0 -
Hugz, I had to laugh out loud during that walk, because it took me in front of a building whose sign says 'LipoDoc.' And it's right across the street from a Maserati dealer. So I asked my PS if he was the one running a lucrative side business. Of course not, he said...he'd rather be a low-income rebuilder of broken boobs! (I think he's probably not all that 'low income' but I do admire the choice to do reconstruction when perhaps cosmetic is more remunerative. And of course, he and his office colleagues to cosmetic lipo, too.)
0 -
Saw the PT yesterday. Well, my PT moved back to California, had to wait a month to see this PT who has no lymphedema experience. The PT Assist is very good, though. My sleeve and gauntlet too loose and need replaced before I start air travel.
Started more regular MLD and hand/arm are happy. Started Lebed DVD this morning - my first step in regaining strength and overall improvement. I never did like exercise and that hasn't changed but I can definitely see the need to will make the daily committment.
0 -
Ohio, Congratulations on getting started toward strength gains! You might investigate Leslie Sansone DVDs. If you google WalkFit or Leslie Sansone, you'll find her website and can see some online samples. It's a system of in-home walking that can be quite challenging, but you can also build very gradually. 'In-home walking' doesn't sound like it could be a workout, but these are very well done--do a little or do a lot, take it easy or add some oomph--great for working your way into some serious exercise, but gradually. And like the Lebed exercise, it's at your fingertips (kinda takes away the excuse for not getting exercise on a rainy day!).
And...glad to hear the PT assistant knows what she's doing. Is anyone at the PT facility a certified LE therapist?
Carol
0 -
You know, as I skim through all of these posts, I want you all to know that you are all doing fantastic!!! YOU are the inspirations!
As for me... Lol... I sweated my tail off doing spin for an hour this morning, and then followed that with a half hour swim. Yeah, that's right, I said SWEATED!
. And I do not feel a stitch of remorse. Heeeeheeee!0 -
Nordy, Could you SWEAT your tail off for me and I will take the credit. I said SWEAT! SWEAT! SWEAT!
Ohio, Glad your joining us. We are a cocky bunch! By the way most of us here don't particularly like exercise except for Nordy. She lives for it. We just gotta do it and get on with our day.
Nordic pole walked today during work. I haven't done it in a couple years and I like it. You have to watch you don't tire out your arms though. I will do it more and build up slowly. I think it is great for LE as you don't have your arms dangling down.
Becky I thought of you with my Nordic poles. You burn way more calories as it is kinda like an elliptical. Do people use poles at the damm dam?
Carol,quite the experience you had in your docs neighbourhood. Love the doc's comment.
0 -
Crap, pedometer reset itself before I noticed my daily steps!! Unfortunately, I think it was only just over 5,000. Realized that I forgot to report that I did full MLD before bed last night. Wore tank, sleeve and glove today, will do MLD and wear night vest tonight.
My arm and hand are not feeling as good today. My instinct to continue with the arm and hand compression during day and wrap at night were right. Since I had to go without anything except tank for three days because of rash, I have noticed some symptoms returning. I am pooped and don't have the energy to wrap before bed tonight. I have been trying to get ready for guests and probably overdoing. I am sorry, Hugz, but will definitely join you in wrapping tomorrow either late afternoon, or early evening. My arm says, "please!" I will get those 10,000 steps in, too. Hey, I think I remember someone saying that those poles are actually good for walking when you have LE, exactly because your arms don't dangle. I have been wondering about those "walking sticks" and wouldn't mind trying. We used to always find big branches to use as a walking stick when hiking.
Carol, good to hear everything went well. Interesting conversation with your PS! Can't wait to hear about questions you ask Dr. Massey.
Ohio, I hope your new PT works out and the MLD is helpful. Congrats on taking that first step to regain your strength and feel stronger.
Hey, Nordy! Break that sweat! Spinning and swimming? Love it.
Hi, DM13 - Welcome to the Wide World of LE Exercise and Self Care! Wow, it is great your PS recognized you may have LE. Not that it's good if you do end up diagnosed with LE, but catching it early and getting treatment right away is beneficial. Did your PS refer you to a PT who fitted you for a sleeve? Fit is very important, and you may find that an experienced therapist will recommend wearing a gauntlet or glove with a sleeve to prevent pushing fluid down into your unprotected hand. Here's the link to the StepUp-SpeakOut website, which has accurate and current info on LE, getting a properly fitted garment, and how to find a skilled LE therapist in your area. Those with LANA certification have the highest level of education and training. I would want to make sure your garment fits well and determine whether you need a gauntlet or glove before beginning to wear daily or for exercise. I hope you can get an evaluation while you are healing. Manual lymphatic drainage performed by a therapist can help with post surgery swelling as well as LE, and they can begin to teach you how to perform the drainage exercises on yourself.
Edited to add link:
http://www.google.com/search?q=stepup-speakout.org&ie=UTF-8&oe=UTF-8&hl=en&client=safari0 -
Tina - thank you so much for all the info.. I was referred to a place that fit the sleeve, but with my insurance, have not been able to find LE therapist. So hoping Kaiser has more of a choice. Do I have to be fitted for the tank too?
0 -
nordy - You are my hero!
binney4- THANK YOU x 1000 for everything you do. You, as usual, were right and I just need to give my body a bit of a break.
Thank you too for everyone those who posted pics of their dogs. Carol ... your standard poodle with the frog cracked me up! So funny!
Walking makes my swelling worse. Because my LE is primarily in my fingers ... and walking always made my fingers swell prior to my surgeries and developing LE ... it gets worse when I walk. I'm still doing it, though, because I do love it and I was an avid walker and hiker before BC but it is incredibly frustrating. I can absolutely no longer walk in the heat ... only treadmill when it gets hot. But I've found 20,30, 40 minutes on the elliptical DOES help me and I do use my arms. I've had to work up to the 30 minutes but it really does help and doesn't seem to excerabate the LE. Just another example where we all are so different.
0 -
DM13, you will find examples of compression tanks and bras on the StepUp site as well. Check the Lymphedema Garments section. Most tanks are like shapewear, some I believe insurance covers (others may weigh in here) but I have used the Maidenform Control-It, which can be purchased at Kohls or Macy's or online. I think Binney likes the Wearease CrissCross Shaper. There are many brands, but the key is what feels comfortable on you. I have been through a few styles and brands as my needs have changed. Many of us with truncal LE struggle to find a tank with an edge that doesn't cut in the wrong place (pressing on your "bad spot") which can irritate, make swelling worse, or just plain drive you crazy. However, a tank that fits comfortably will feel good because it provides support and coverage where it is needed. Generally, you will know right away when the fit is really wrong. We have had discussions on this forum about truncal LE and whether tanks might be better for some because there is no band that stops the flow of lymphatic fluid from the underarm area to the inguinal nodes near the groin area. Again, it's very personal, and what works for someone might not be right for another. When I had TEs, I wore tanks because I just couldn't get those things to fit in a bra. I didn't have LE then, but a tank was more comfortable.
You mentioned your PS thought you may have LE, but you didn't say whether you were experiencing any symptoms or sensations such as an achey feeling, fullness, stinging, or burning. If you are uncomfortable, there is no harm in trying on a tank yourself. However, since you are just a week post-op, I might wait another week, as these things can be cumbersome to try on. I don't know if you have restrictions on how high you can raise your arms, but I remember I had a two-week period before I could raise my arms above my shoulders to allow the pockets to heal. Some of these tanks are stepped into, but squeezing in and out of these formfitting items might cause you to swell further. Your arms have to pull them up, and the garment can rub against incisions. I'd hang back another week before twisting yourself into a pretzel to test any shapewear!0 -
just stopped by to say hello.. i'm def. NOT in the shape you ladies are: re any excersice, so im not cong here much, but Will see you on the other le threads....Im soo impressed with how hard you guys are working, and living, with the le!!!!3jays0
-
Hugz--I have thought about getting some walking poles. My therapist thought it might be okay. But....I do wear a glove when walking. Will the poles wear them out?
Am meeting my friend at the dam today. We are going to try for 10 miles if we have enough daylight time. Plus up the steps as fast as we can. We will see. Have already done one MLD and Lebeds. Am off to shop which is not may favorite activity. I dislike it more than exercise!
Way to go Nordy. Sweat away.
0 -
Hello ladies,
I have an LE question. I just had a cortisone shot to my LE side for a frozen shoulder and I am wondering if I should be wearing my sleeve or not.Will it help to wear it or will it hinder the work of the cortisone? I am really nervous because I have avoided injections on that side so far but the Dr felt it would reduce inflammation and help with the pain. Any thoughts?
0 -
Shoot lost my post twice. What happened? Too many posts to respond to all, You girls were busy typing while I was sleeping on the NW coast. I gotta get ready to leave for work.
I was going to tell you all about nordic poling. I got my instructor liscense 6 years ago, but gave it up.How stupid, because it is great for LE and you burn so many MORE CALORIES than walking.
Someone said here they couldn't walk anymore cause there hands swelled. Try the poles. See if you can walk again with them. Your arms don't dangle to trap fluid like walikng.
I can help anyone learn, It is easy and takes 5 minutes of instruction. Remember don't use you elbows bending as you walk. Instead keep arms out like you are shaking hands and use your shoulders. Great for us!
I am going to start using them 3 times a week. It is good to mixup our exercise routines!
0 -
Good idea on the walking poles! Do you think it would be OK for biltateral LE?
When I walk I feel like I look a bit strange because I don't let me arms dangle and my arms are often in the air doing fist pumps ... so at least the poles will let me look a bit more normal.
Thanks again for the suggestion, ladies!
0 -
Hi, Ginger - Your question sounds like one for Binney or Kira. Since they don't always post on the Exercise/Self Care thread, they might not see your question. I recommend creating your own thread asking this question where they and others may read and respond. I do not know the answer to your question, but I am sure someone will come along and be able to help you.
Hugz, where does one get these Nordic poles? Do you need a ski shop or regular sporting goods store? Can you describe the technique further, please? You're saying the elbow is never bent? How long are the poles? I don't know why, but I am picturing them being tall. Does using them put more stress on your trunk? I really like the idea of having a way to rest my hands while walking. I have zilch experience with skiing, so any comparison to ski poles will be over my head.
Dawne, I try not to walk with my arms dangling, too, as I feel like it makes my hands swell a little. Sometimes it makes them feel better when I move them but keep them bent, like I am trying to walk fast and elbow someone out of my way. Like usual, there is no consistent behavior to my LE - it has been that way for my trunk, so I guess my arm also.0 -
Ginger, I'm so sorry about your shoulder -- ouch! The good news is that if the cortisone works it'll be good for your LE, because pain draws more lymph fluid and makes things harder to control. So, yeah! Stop that pain!
In the same way, if you wear your compression garments and it hurts, take it off. If not, it should help, because excess lymph fluid sitting around stagnating is not a natural thing and does not promote healing.
The danger with a shot into an area with LE is partly the added pain drawing more lymph fluid, and partly the opportunity for infection, even in a medical setting. So if you're wearing garments, do remove them every few hours and check the skin on your entire arm and hand (use a mirror) to be sure there's no unexplained redness.
Sure hope this does the trick to deal with the pain. Get well quick!
Binney0
