Kicking LEs butt!! Exercise & Self Care Log
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I was swollen from being outside all Friday in hot/humid weather, so I was pretty slug-like this weekend. Everything seemed to be back to normal by this AM, and I forced my butt out the door and walked 6 miles before it got too miserably hot.
I've got a question: Despite taking calcium, Vit D and a bisphophonate, my bone density has gone down substantially since I was diagnosed with ca. I used to run (on crutches), and now I just walk. Walking is obviously weight-bearing, but does anyone know if it actually improves/maintains bone density? KS1
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Not getting too much exercise in - taking it easy post MX. Today marks two weeks post-op and tomorrow the drain comes out (it better come out!). So tomorrow or Wednesday I should be back to some sort of exercise. I did get some walking in last week - had a friend visiting and did some shopping. Not really a lot of steps but not bad for the heat and a tube hanging from my side. Tired myself out every day so it was all good. Well, I did do a bit of weed pulling Saturday morning and found that was not a good idea so decided to behave until I get the green light from my BS.
Enjoying my last lazy days.
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I have been getting at least 5 miles each day inside plus weights every other day. Just have not been posting. Went to community center today with sister and we did an hour of laps on track with ten of those running. Did not take pedometer but we figured about 5. Now to hit the shower.
Flash mob next week in Ohio but what are we flashing?
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Hey all, Looks like we might need some rejuvenating on the exercise front. I see that the hot weather is driving some of you indoors to the gym. Good for you for sticking it out. What about the rest of you?
Today I took a real slow beach walk as my hip pain is not good. Stretching just doesn't seem to cut it.
My accuputurist has pin pointed to a possible L4/L5 lumbar problem that is radiating down thru the hip and of course is touching the sciatic nerve. I will see my doc on Wed and will do somemore investigating and confirmation. Sure hope its not a bulging disc as suspected. Any ideas on the siactic pain girls?
I never thought I would miss exercise but now that I can't do all I did before I really am craving my walks, so I have to get a good plan of attack. Physio therapy for sure as soon as I get clearance from the docs. My muscles have shrunk also once I start walking it will take me about 6 months to get my shins in shape so they don't splint. Yikes. But I am better off starting slow than nothing at all.
Since I haven't exercised much in 3 months I now wake up with truncal issues daily. When I don't wear my swell spot to bed I pay for it. No pain, just a full egg shape feeling at the back of the pit.
Shhhheeesh a person can't win these days! I need my exercise routine if I am going to keep truncal down.Hey all you guys! We just gott kick LE in the butt! In fact I am going to start my Lebed opening again as I am sure I can mangae that at least. Going to stick the DVD in right now!
How about you sticking in your Lebed DVD girls? COME ON!0 -
Well, I'm still at the "Grrr, I hate stage, but I exercise and LE still kicks my butt."
Hiked in the mountains Saturday. Very hot, but didn't swell up. Sunday, the swelling kicked in. Damn, I need those garmets.
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Nibbana, Good for you to hike. Woke up this morn without the egg in the back of the armpit feeling. I believe the walk I had yesterday cleared that area.
I took it real slow and pumped my fists straight up in the arm a few times and also fist pumped occasionaly during my walk. I believe this was beneficial. I walk with my arms at a 90 degree angle so they don't dangle down making the fluid not get so trapped in the hand.Since I stretched out my periformis muscles in my hip I had a better day.I think it relieved my sciatic hip pain. I hope this is a quick fix. I just finished a slow walk and strecthed out again. So far I am doing OK. Today I go to MD to find out if I bulged my lower back disc. I need to be able to walk as it keeps me healthier/ keeps spirits up/ Keep weight stable and lowers estrogen levels. My goal is to be able to walk 1 hour 3-4 times a week as I did before but no steps for a long time, if ever.
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Hugz, you are really being proactive to fix what's hurting and get back to your activity. Good for you! Keep it up!
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Hi,
Yesterday was pain day, so Tai Chi and a lot of deep breathing were on the menu. Had an appointment with neurologist who confirmed fibromyalgia. So I am now officially dealing with fibro, combined with peripheral neuropathy and a lot of other crapy symptoms. It was not a surprise, I knew something was wrong. This is not going to stop me from training though. I have to get a lot of information about it and see if and what I need to modify, re-adjust in my training program. I remember reading a post of a lady who also has fibro somewhere on this Board but I don't recall who it was.... anybody remembers?
This morning, started the day with L. Sansone 3 mile walk video. Lots of computer work today, so let's see if I can squeeze some more exercise this afternoon.
About the Olympics, here is an idea for a new piece of equipment for rhythmic gymnastics: replacing the silkky ribbon by a 4cm short stretch bandage. We sure would get plenty of arm exercises: spirals, circles, snakes, figure eights; throwing and catching the ribbon..
https://dl.dropbox.com/u/47710826/Pictures-Lymphedema/P1020744.JPG
Diagnosis 04.12.2009. Multifocale ILC & ISDC Stage 1 - 1/11 nodes - ER+/PR+
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Nitocris, you are such an amazing and voracious researcher, you will have the very best game plan to deal with the fibrom. in no time at all. I love the new event for the Olymphics!
Yesterday I got 17,000 steps in, most of them at the Minneapolis airport. That's what you get if you walk concourses a, b, c, d, e, and f--up and back, each one! Today I will be indoors working all day, and it's stinkin' hot here, 105 degrees, so exercise will be some Leslie Sansone in the room at the end of the day. I started the morning with MLD and have committed to doing it morning and night, so one more MLD session is on my LE-care assignment list for today.
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Still too hot here for outdoors so I did one hour of weights yesterday along with 45 min on bicycle.
Am going to do an hour on treadmill today then have to go to the funeral of a dear friend.
Nitocris--I am so sorry about the fibro. Bummer!
Have a good movement day everyone!
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Feeling good - programmed a new pedometer last night so I am now committed to seeing the numbers go up. Went to breakfast with my sister then went shopping at two stores and walked up and down aisles. It was cooler than outside, haven't been shopping in ages (spent lots of time at home away from the 'public' this past year), and I got a good start on steps for the day. I may even find myself on the treadmill today.
I have a plan to re-gain strength, fight LE, and lose some pounds in the process. Never did like exercise but I'm determined to become exercise friendly as part of my new life with Little Martha (LE arm).
Love the encouragement and challenge I get through this forum.
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Seems the link was not working, should be alright now.
Ohio, you are on the right track. Giving yourself time to recuperate, training progressively and you sure have the right state of mind.
All the best
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Raising my hand and waving to all!! Hellloooooooo!! I am still here. Whew! Another task this morning and I hope to be released from Mom's paperwork nightmare. Once this is complete, I am starting to gather things to pack for OH Summit. Yay! And, starting today I am going to get myself back on track with exercise and self care. Will admit I have dropped most everything in order to put in all the hours to complete project for Mom. Bad idea, but I was fried at the end of most days and just hit the sheets. I am starting to pay for it a little, too, so now the focus will be back on me. Carol, I am with you on the two times a day for MLD, and I am also putting my pedometer back on NOW!
Carol, your airport mileage is amazing! Such productive use of time - that must have been a bit longer wait for your connecting flight.
Thanks for reporting on your MLD commitment. It's been my hope this thread would also serve as inspiration for those trying to develop (and stay on) a LE self care routine. It can be overwhelming at first, but just like exercise, you have to start somewhere. And the main thing is to start, refine your skills as you go, and then stay on track. I struggle with the staying on track part at times, so I need to report in to keep myself honest - and to kick LE's butt!
Hugz, you are diligent and so creative in finding ways to stay active. I certainly hope you don't have a bulged disc. Just wondering, but do you have a night vest? I originally wore swell spots to bed under a tank, which was definitely better than nothing, but the vest has been more effective since it provides equal pressure all the way around. It's actually more comfortable to wear, too. I love mine so much, I am wearing in my avatar! LOL!
Nito, that just plain stinks about the fibro. Still, it is good to have a diagnosis and know why something has felt wrong. I agree with Carol, and that with your research abilities you will develop a new game plan to deal with your symptoms. You are unstoppable! There may be others here with fibro, but I'm pretty sure you're thinking of Kate33.
Ohio, Becky and all others, it's good you are on track with healing, self care and exercise. You'll be seeing more of me shortly. Meanwhile, I must finish my task . . .0 -
I missed the last posts - Ohio, it sounds like you have a great plan. Glad you are getting out and about. Hope to meet you at the Summit!
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I'm new here so I apologize if this has been asked and answered, but... My OT said accpunture was on my no-no list, yet I see lots of people stating that they use accupunture regularly. I wouldn't have it on my arm, but is there any reason that you all are aware of the it couldn't be used for back pain and other issues?
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Mini1, I wish I had knowledge to answer your question. I suspect that you would want to avoid the entire quadrant of your body where you have LE (front and back) but maybe elsewhere would be fine. Someone will give you an answer, from knowledge or from personal experience, so keep checking in.
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Not bad - logged just over 5,000 steps today! I was in/out of the house so much I didn't have time for anything else except some thorough MLD. Drank all my water - approx 120 ozs.
Plan to start tomorrow with Lebed and proceed from there.
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Mini, what Carol said is indeed the current best-practice, though there's nothing research-wise to support it. There's a study in progress looking at the effectiveness of acupuncture for LE, and one would hope they're looking at the safety of it too.
So if you want to do acupuncture, just have them avoid the entire affected quadrant, not just the arm--it's all at risk. If you've had recent infections (from surgery, say) then best to avoid it entirely for now, as the lymph system is all one system, after all.
Be well!
Binney0 -
Binney, you positively ROCK! It's simply amazing how much you know, and how willing you are to share. And, now that I know you've dropped in to this forum...pssst...by the way....are you getting all the exercise you would like to be working into your day?
Today I managed to get 6.6 miles, measured by my pedometer, with some help from Leslie Sansone and a pretty darn hot walk outdoors. I got about 1.5 miles of steps in, just pacing around all day as I taught a seminar--I never sit down except to eat a bite of lunch. I'm always amazed at how many steps that adds up to in a day. On the LE care side of things, I did MLD on waking, and I'll be doing it again before bed. My aching arm really does feel better when I'm consistent with twice a day.
Carol
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All my work is done! Yippee! MLD is complete, and I'm going to bed. No alarm clock!
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I don't have a TV but I really wanted to watch the women's beach volleyball match and see Allyson Felix run ... so I went to the gym.
I did 45 minutes on the elliptical, 1 hour on the treadmill and 30 minutes on the incumbent bike. 
Haven't done that much cardio at one time in the gym since the World Series last October. I spent some time at the pool before that .... just walking around and doing my stretches.
So ... I had a good LE care day. Not going to do this much cardio tomorrow, though.
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Whoo Dawne-Hope--You had us all beat yesterday! Way to go.
I hope you slept well last night Tina.
I am getting ready to do my hour of weights, then the treadmill for at least an hour.
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Binny - The acupunture would be for my back and hip pain from osteo, not lymphedema. I thought maybe the possibilty of infection may be the issue. I don't know if I'll try it, but I was interested in knowing, just in case. Thanks for the info.
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Dawne, that's quite a program you had yesterday. You scored really high.
Did not have time to add more exercise yesterday after the Sanson 3 mile walk. Too tired; just did a good session of MLD in the evening.
This morning, I tried a new D. Austin "Ultimate Fat Burn workout". This one is more intense, fast paced and not for everybody. You need to be in a rather good shape already to do this. It's about 20mn long. Here is the link if you want to try:
http://www.youtube.com/watch?v=52uvwCi03yE&feature=relmfu
After this good boost in, I did the M. Merrithew Pilates "Mini Flex Ball Workout" I posted a while ago. The four segments last about 39mn. I love this workout. It concentrates on the core, the back area and the posture. The instructor explains very well which muscles are targeted and you really learn how to feel them and isolate them. One of the best core workout I have tried so far.
Have a good day.
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And I felt good about walking in both the am and pm with a few yoga moves in the middle. Yikes. You are some kick butt ladies. Rock on.
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Mini1 - it's probably better to do like you're doing every day than do one big session only a couple of times a week. I don't do that everyday. Keep it up!
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I'll get there. Just finished the rads a couple of weeks ago. But I'll get fierce. I'm keeping the faith. :-)
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Doing nothing today - had lumpectomy yesterday, it looks like it was just junk left over from radiation and surgeries... Path will be back tomorrow..
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Tina,
I don't know which of the two, fibro or LE, sucks the most! Knowing what it is does not really change anything in my daily routine for the moment. I keep on doing what I have done so far with my training since I have had LE. This has already compelled me to a lot of adjustments, particularly regarding the length and intensity of cardio exercises, the amount of weight used for weight lifting, the type of exercise I perform, etc. A lot of trials and errors from which I have learned a lot. Now I understand why, despite all my efforts, pain has been a constant factor.
Thanks for the info about Kate33. I knew I had seen somebody mentioning fibro somewhere.
Hope you had a peaceful and recuperative sleep.
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Mini - if you just finished rads you are doing wonderfully. One day at a time. Just one more step than yesterday and you are making progress.
I can't keep up with the ladies on this board but I only need to compete with myself. I don't even want to exercise as much as some of these ladies but they sure are inspiring.
I keep coming back because all their work makes me want to do just a little bit more.
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