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Kicking LEs butt!! Exercise & Self Care Log

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Comments

  • Tina337
    Tina337 Member Posts: 516
    edited July 2012
    Hi, VVH - Have you checked the list of LANA certified therapists? It is the gold standard for LE training. There are others who haven't met those qualifications that may indeed be good, but it's one way to check on a therapist's education/training level. I've also included a link on how to find a good therapist from the StepUp-SpeakOut site. The site has a lot of excellent info on LE.




    Also, since you are posting in the exercise thread, not everyone will see your question. I always suggest starting a new topic here on the LE forum to ask your questions. You will get the most visibility that way, which will give the wonderful gals here a greater chance to see and respond to your concerns. Here's the LANA link:




    http://www.clt-lana.org/therapists/default.asp




    And the StepUp-SpeakOut site:




    http://www.stepup-speakout.org/Finding_a_Qualified_Lymphedema_Therapist.htm
  • Nitocris
    Nitocris Member Posts: 56
    edited July 2012

    Hi,

    Recap for the rest of the week.  Wednesday was rest day. Tried various deep breathing and relaxation videos and did MLD in the evening.

    Thursday did some "core work" with Pilates in the morning.  Busy day, so not many steps logged in for the day - 4224. MLD in the evening and did some trials with the duster, paint rollers, dry brush...

    Friday inaugurated my new treadmill and walked 50mn using various speeds and testing incline walking. Chest and arm work with light weights.  Finally found the right step-width to match the distance shown on pedometer and treadmill.  9780 steps logged in.

    This morning, 10mn to warm up on the elliptical, followed by Pilates work.  Did MLD in the morning instead of the evening.  Doing MLD in the evening is nice and relaxing, but I have been wondering if activating the lymph flow before going to bed was not a bit counter-productive. Moving and activating the muscles pump for several hours after a MLD session seem a better alternative to optimize the lymph flow.  

    Good and relaxing week-end to all 

  • [Deleted User]
    [Deleted User] Member Posts: 126
    edited July 2012

    Thank you Tina!

  • KS1
    KS1 Member Posts: 161
    edited July 2012

    VVH

    If you looking for a LANA LMT who is not a PT or OT, I would highly recommend

    Mary Read on the upper east side of Manhattan - (212) 396-2350



    She doesn't take insurance, but her rates are very reasonable (by NYC standards). She's old school (MLD, bandaging only),but she really knows her stuff. KS1

  • Tina337
    Tina337 Member Posts: 516
    edited July 2012
    I have not been very active all week, and I promised myself once the weekend came, I would get back in step. According to my pedometer, tasks around house got me to 1750 steps, and then I went out for a walk in the hilly neighborhood. Thought it felt cooler when I started, but the humidity did me in within 40 min. Back inside, guzzling water. Cooled down, but soon began jogging and walking in place around house. By 10pm I had my 10,000 steps. Still drinking water, ready to climb into bed and read. Need some good sleep. Will do brief MLD and wear night vest.




    Carol, I hope you finally got out of Dodge and were soon on your way. Sorry to hear your all-in-one sleeve/glove didn't arrive in time and that the sleeves and gloves you packed work well. Wishing you an exciting and fun adventure!




    What's everyone else been doing? Still dreadfully hot and humid everywhere? How are you coping?
  • gmafoley
    gmafoley Member Posts: 5,978
    edited July 2012

    Granddaughter and I broke the record! - 17 times down the log ride - to bed and more elevation, water and prayer... I broke out in a rash under my breast - No swelling other than what I had - sleeve survived without getting wet.. will let you know how I really faired when I try to get up tomorrow morning.. Must say - I got my exercise going out the exit and going back up hill to the entrance...17 times LOL...

    I this counts as exercise??? LOL 

  • Tina337
    Tina337 Member Posts: 516
    edited July 2012

    Go, GmaFoley! And, yes, leaving ride and climbing hill to go again counts as exercise! Glad no sense of swelling and sleeve stayed dry. Keep an eye on rash, though. Not trying to worry you, but those kinds of things need to be monitored. Most likely just heat and excitement! Glad you had a great time with your granddaughter. I'm sure she had fun, too.

  • BeckySharp
    BeckySharp Member Posts: 465
    edited July 2012

    Gma--Wow!  I could not even do fast rides before bc and LE!  Way to go!

    Carol--She is out in the woods now with all of her LE gear.  Hope she is having a good time.

    Tina--I am with you on the humidity.  It is killing me.

    Saturday I cleaned house, did 45 minutes on elliptical, then an hour of weights.  Only went outside once to put some trash out.    So overall a good day. 

  • ohio4me
    ohio4me Member Posts: 323
    edited July 2012

    Gma - best keep secret to reducing heat rash under your breast is to use deoderant. My breast are/were large and rashes were common in the heat. Then I started putting deoderant under my breast and no more rash. Makes sense, if it keeps your underarms dry then is should keep that breast fold dry - and it works for me. 

    Tina - sill hot and humid in Ohio. Been staying inside. Got a new pedometer but haven't set it up yet so no steps counted. Been doing lots of house chores.

    Little Martha (my arm) is pretty happy. Been doing MLD and some Flexi. More of the same today as I want a happy arm going into surgery tomorrow. I have my left MX tomorrow so MLD on the right could be a challenge this week. I have several appointments set up with the LE (massage) therapist. It's money out of pocket but it is wonderful scheduling at my convenience and my need. Love it.

    Temperature is supposed to be lower today but humid...really? Staying inside and prepping the house, my mind, and my bag for tomorrow.

  • gmafoley
    gmafoley Member Posts: 5,978
    edited July 2012

    Thanks Ohio4me for the tip on the rash.. I think I forgot my deodorant for this trip :O- My granddaughter couldn't find her cell phone and sidetracked me from last minute things yesterday..  

    I will be praying that you MX goes well and you have no residual LE effects... You will be fine :)

    Becky - I have always been an amuzement ride junky..

    Since my son's divorce, he gets his daughter anywhere between 2 and 4 weeks out of the summer... we all try to make the best of it and started a few new family traditions... Wildlife park in Bandon, OR and Enchanted Forest, in Turner, OR (log ride).. 2 years ago we started trying to break the log ride record for the most runs in one day - that was 16.. Last year he only had her for 2 weeks and I just got out of radiation (burned to a crisp).. so this year we decided to try... I looked kinda weird most of the day with my right arm on my head and a bottle of water in my left, but I was able to help her make her record for this year... I do notice my upper arm is a little achey and I have a few sleeve bites from the silicone band - will elevate and give my arm a sleeve break today.  

  • Tina337
    Tina337 Member Posts: 516
    edited July 2012
    Congrats on the new pedometer, OH. Hope you have a chance to set up stride, as you might not be up to it once you return from hospital. That way it will be ready to go as you begin to venture on short journeys to the mailbox, or whatever walking you do post surgery.




    Ohio, my meditation tonight will be that your surgeon's hands are instruments of kindness, and that he treats you and your body with compassion and care as he performs your mastectomy. I will also contemplate on your body's reaction to the procedure, that it responds with the understanding that the surgery is being done with the purpose of healing and that it can become whole again. All lymphatic channels are flowing freely like streams, nothing to deter their course.




    I am sitting outside drinking my tea, having a lazy morning. It is supposed to be cooler today but still humid. Want to get a walk in, but it may be too late to do outside as sun is out. You know, in my previous life, I would have thought it was the perfect day. When I look around it is truly beautiful, big puffy clouds, incredibly blue sky, the sun peeking out every so often to cast a brilliant light on the trees, flowers, and grass.
  • nibbana
    nibbana Member Posts: 349
    edited July 2012

    Did chest and back workout today and did not trigger any swelling. Don't know why... 

  • ohio4me
    ohio4me Member Posts: 323
    edited July 2012

    Tina337 -  thank for the kind words and thoughts. I've been excited to move forward and get this last surgery behind me. However, as the day moves to evening I'm just a bit more somber. I think it has more to do with the cancer than the MX.

    Oh well, too boggled to think it through right now but I know it's the right decision, there are lots of prayers going up for me and I will try to do all I am told.

    I think I'm gonna sign off breastcancer.org until after surgery. Need to focus on finishing laundry and relaxing - - - oh and MLD.

    I'll be back in a day or two or three.

  • Estel
    Estel Member Posts: 2,780
    edited July 2012

    Tina - I understand the sentiment about in a prior life It would have been a perfect day. I so miss those walks. Treadmill in the gym just isn't the same.



    Heat is killing me too. 100's again this week. Experiencing a lot of pain in my arm. Laid off on weights and just doing cardio in gym.

  • Nitocris
    Nitocris Member Posts: 56
    edited July 2012

    Yesterday, 45mn on treadmill in the morning wearing MBT shoes to test how it impacts my legs and lower back + 15mn stretching afterwards.  Total steps for the day 8640.

    Today:  Legs and back pretty stiff so program was  about unwinding all those muscles.  Those shoes did get my legs and lower back to work in a very different way and I really feel it today... not too nice, but I have to continue to see if this could help correct the basic posture of the spine.   Tai Chi with Scott cole was on the program today + several sessions of deep breathing.   Not too many steps so far as exercise have been mainly about elongating and relaxing muscles. 

  • Estel
    Estel Member Posts: 2,780
    edited July 2012

    Nitocris - I've had to ease my way in wearing those type of shoes. It's been weeks and I'm still not up to 45 minutes on a treadmill. Take it easy. 5-10-15 minutes at a time.

  • Nitocris
    Nitocris Member Posts: 56
    edited July 2012

    Dawne,

     You are right, it was too much.  I really feel it from my neck down to my legs today with a lot of tension in the back.    Tai Chi did not help release it; the pull was too strong.  So, I have to back off.  As you said, 10mn with the shoes on will be enough for the moment. Better wait a few days before using them again.   Thanks.  

  • Tina337
    Tina337 Member Posts: 516
    edited July 2012
    Yesterday I went for a walk in the hilly neighborhood. Plan was to walk at a pace that minimized overheating, well, any more than the weather itself. So it was a slower pace, but I went the distance. I did two large loops around, plus to and from house, and that was 3.75 miles. I was overheated by the time I was done, but okay. I drank lots of water. My arm, hand, and trunk then received a thorough MLD. Put on sleeve and glove. After walk my steps were just under 7500, so in the evening I walked and jogged in place and got a total of over 10,000 steps in. Did some ab exercises. Lots and lots of more water, wore my night vest to bed, got 8 1/2 hrs sleep. Don't think there will be a repeat performance outside today. Hotter, just as humid.




    Can either of you explain MBT shoes? They must be ultimately good for your spine/back, but why does one need time to get used to wearing so it doesn't hurt?
  • Estel
    Estel Member Posts: 2,780
    edited July 2012

    Tina - Nordy is the expert. They are also called 'barefoot shoes.'  The premise is that all the padding on running shoes throws off our natural alignment.  They don't have near the padding as conventional running shoes.  I find my stride and the way I walk is different when I wear those shoes ... my weight shifts from the back to the front.  I've had knee problems from running in the past and with these shoes it is much, much better.  The most I've worn them is to walk/run 2 miles.  But I had to work up to that.  Have yet to wear them on concrete or a black top but I've been amazed at the difference.  Nordy started a thread ... maybe it is on her running thread?  If you can afford to try them it is worth it if you've had knee/back problems in the past but the key is to break yourself into wearing them because for years, decades we've been wearing one thing ... have to ease into something different.

    They are also called minimalist shoes.  Here are some links describing them:

    http://us.mbt.com/Footer/Company/About-Us.aspx

    http://www.rei.com/expertadvice/articles/basics-of-barefoot-minimalist-running.html 

    http://www.vibramfivefingers.com/index.htm

    http://www.rei.com/expertadvice/articles/how-to-choose-barefoot-minimalist-running-shoes.html 

  • Momine
    Momine Member Posts: 2,845
    edited July 2012

    Dawne, I have seen those vibram things before and was intrigued. Shoes and I do not get on well. I prefer to be barefoot. However, when I walk on a treadmill, I just do it barefoot. I can see the need for some sort ofmcovering if running outdoors, but in a gym, I just chuck the shoes (I go to a small gym with nobody policing decorum).

  • Tina337
    Tina337 Member Posts: 516
    edited July 2012

    Dawne, the MBT brand looks like it has padding, but shaped differently than a traditional running shoe. I have seen minimalist shoes, and they do look like they would be comfortable, but those seem to have less padding - at least the ones I have seen.

  • carol57
    carol57 Member Posts: 1,550
    edited July 2012

    Ohio, I am able to get a signal tonight in somewhat remote upper peninsula of Michigan, and sending you good thoughts for a successful surgery today and a speedy return to feeling strong again.



    Paddling today was strenuous interlaced with easy, because the wind is ferocious but the river snakes. So sometimes it was at our backs propelling the kayaks effortlessly thru the water, and other times a pretty tough wall of wind. Arm did well today in compression gear and I am to do some lebed and MLD tonight. It is beautiful here, so that part must be good for LE!

  • nibbana
    nibbana Member Posts: 349
    edited July 2012

    I love Vibram FiveFingers, I have KSOs and the new Spyridon. Reminds me of being a kid again, going barefoot outdoors. You can get Injiji toe socks for cool weather.

  • BeckySharp
    BeckySharp Member Posts: 465
    edited July 2012

    Hot, hot, hot here.  Went to the ac walking/running track at our community center and did 5 miles. 

    My thought are with Ohio tonight.  I hope all went well.

    I started my jogging at the center and realized the crop tops I put on have become too big and were slipping down.  I was going to have to hold them the whole time so came home and changed! 

  • Estel
    Estel Member Posts: 2,780
    edited July 2012

    Tina - I had never heard of the MBT brand before nitocris posted it.  I googled it and found their website and the explanation is one I've heard about minimalist/barefoot shoes in general.  

    I haven't tried the vibram shoes but I have tried new balance and nike minimalist and I really like them.  Again, though ... I haven't used them on a road ... only on a treadmill or track.

    http://store.nike.com/us/en_us/?l=shop,pdp,ctr-inline/cid-1/pid-461917/pgid-461919 

    http://www.peltzshoes.com/itemnew/item.aspx?invnum=WT20GP&mr:trackingCode=B6E3BBC8-BAB4-E111-AF97-001B2163195C&mr:referralID=NA&mr:adType=pla&mr:ad=15596921342&mr:keyword={keyword}

    I find when I wear them my weight shifts from the back to the front ... instead of a heel strike ... I strike mid-foot ... it is very different than I'm used to (I'm a former cross country runner) but it has helped alleviate a lot of knee pain.  I haven't run for 10 years because of extreme knee pain and minimalist shoes have got me running again.  They're not for everyone ... especially if you have or our prone to plantar fasciatis.  

  • hugz4u
    hugz4u Member Posts: 1,818
    edited July 2012

    Hey all, Just getting back into routine here. Had a busy 3 weeks with relatives/vacation/grad party.  Stuck it out for 45 min lake exercises in cold Idaho water for 4 days Was doing pool noodle exercises and stayed submerged just past my shoulders to help my LE.  Did no other exercise but was gentle to my Le and have had no bad flares. Truncal didn't like the 92 degree weather though. A few scrapes and noseeum bites on le arm but doctored them up and was fine.  Camping is rough on LE!

    Back into swing and will start a exercise program again this Wed when my life normalizes again. I miss ALL you sweet folks. Haven't kept up with the latest news on the threads but I am sure hoping that you are all fine.  I know the hot weather is hard on you all and so kudo's for you sticking it out even if you have slowed up a bit.  

    I welcome the newcomers heartily! Wink Let's just kick le hard in the butt!

  • Nitocris
    Nitocris Member Posts: 56
    edited July 2012

    Tina,

    Here is a video explaining about the MBT footwear and how it works.  The model I have is Kafala black.  The foot sort of rolls through and muscles work differently to adjust and find the right balance when walking and it does relieve strain on joints.  I did not feel any pain in my "bad" knee nor my ankle during the 45mn on the treadmill.  My back and legs did a lot of work without realizing it.  

     http://www.youtube.com/watch?v=ObOW9ab3874&feature=related

  • Estel
    Estel Member Posts: 2,780
    edited July 2012

    I told you all that I would give a report on my new sleeves without the silicone band ... and here it is:

    They are awful!  lol.  They don't stay up.  I loved them at first but within a couple of hours they were slipping down between my shoulder and my elbow.  They will not stay up.  I'm going to have to get the stuff that Binney recommended to hold them up.  I only hope my skin isn't sensitive to it.  Don't recommend them at all.  Even though the silicone band bothers me and causes a bit of rash when it is hot it is better than having a sleeve that doesn't stay up.

  • hugz4u
    hugz4u Member Posts: 1,818
    edited July 2012

    Dawne: I didn't know you were trying no silcone band. I just got my off shelf no band Juzo varin today and have it on for the last half hour. I will let you know if it slips during my shopping trip which I am leaving for now.  The product to try with it is "It stays" If mine slips then I will try that product, otherwise it goes back to Brightlifedirect. They are so good about returns.

    Just did a 45 min pool session. Trying to get back into the exercise mode. Will see if hip/back fights me! 

  • hugz4u
    hugz4u Member Posts: 1,818
    edited July 2012

    Dawne, I just took off my no silcone band  Juzo Varin sleeve.  It slipped a half inch within an hour. My activities were returning my shopping product/driving car/ and making beds/ hanging up cloths. IMO this is not a lot of arm movement and yet the sleeve slipped a half inch leaving me with two welt lines at the elbow. Also my wrist and top band rolled under instead of lying flat. I will not even bother to try "it stays product" Back it goes! 

    Have you tried the Juzo varin that goes over the shoulder with a crossstrap? I like it best although you have to wear a crew neck tee otherwise people ask what kind of a strap is showing if you wear a deep neckline. My implant on the opposite side holds the strap but sometimes it slips off and rides under my armpit. (you can wear it under the pit if you have no breasts but I don't like the feeling.) This type of sleeve has no silicone and no band. It rides over the shoulder. It stays on fairly good and gives no binding at the top of the arm. I might adjust it 4-5 times in a 8-12 hour period. It is off shelf.

    Going to do my lebed now. 

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