Stage IV MBC Fitness
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M - I am trying to improve my heat tolerance in preparation for hyperthermia treatment later this year. Doing pretty well. This week was my first attempt at exercise in a sauna. It was awesome ... relaxing, detoxing. Feel good.
Even people with no obvious lymphedemia need to care for their lymphatic system. It's one of the ways waste leaves the body. We have more toxins and waste products then most people with the drugs and raging battle between our immune system and the cancer. Dry brushing is very effective and doesn't require a therapist.
The majority of the lymphatic system is immediately under the skin. You can move the lymph along by brushing the skin. The lymphatic system has no pump so the only way lymph will move is through exercise, dry brushing and therapeutic massage. Massage is nice, but your lymph needs to move all the time so you a strategy that gets the lymph moving daily.
It is helpful to have a therapist show you how to dry brush, but there are videos as well. It is prescribed for lymphedemia, but the benefits go beyond that specific condition.
I dry brush before I go into the sauna and between the sauna and the shower and again afterwards.
>Z<
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Micmel, that pump sounds awesome.
Stef, I hope you can get your hands on one and some advise from a therapist as to how best to use it. Maybe some dry brushing would also help (thanks, Z). In any case moving any unafflicted body part will help heal the rest. Getting lymph and blood flowing is essential! First gently and then progressing as you feel better. I know easier said then done. As for the afflicted arm, I did about an hour's worth of range of motion arm exercises, opening and closing fists, daily, when I was having arm problems. Hope you find something that works for you.
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I have a big concern about BC patients following online, amateur instructions for dry-brushing for lymphatic support. These instructions are aimed at healthy people, not lymphatically challenged people like those of us in the BC population, and this makes a big difference. It is critical that those of us with impaired lymph systems get our instructions from lymphedema specialists. (Not to be confused with Gwyneth Paltrow, LOL.)
Every one of these videos and how-to's for dry brushing that I have seen online instructs you to start at your feet and stroke up the legs, then go to the fingertips and stroke up the arms, and end with your chest.
I had ten sessions with a lymphatic massage specialist at the hospital after my BMX, and she was emphatic that people with lymphedema risk should never do this. If your neck and chest area are congested with lymph fluid, there is nowhere for the incoming fluid (from your extremities) to go, and you will just tax the lymph system further.
Therefore, we start by stroking from the ear to the sternum, and then from the armpit to the center of the torso. Once those pathways are cleared out, then you can stroke arm fluids to drain into them. (Even here, I work in short increments, starting at the shoulder, then going up from the elbow, then up from the fingertips.)
Here is a picture tutorial for correct lymphatic massage for those of us who are at risk.
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I went jumping in a trampoline park Saturday with my daughter's soccer team and I did something to my hip. Feels like a strained muscle. Walking a bit each day. Mostly resting. Hurts a lot, but very much in the muscle so I am hoping we are dealing with a simple muscle strain. Slowing me down a bit.
Cried yesterday. I do fine as long as I am basically healthy but when things get a little tough health-wise depression is right there ready to break out. I rely a lot on my exercise routine to keep my mental state positive. It's hard when it is not available. Pain, even the relatively mild pain I am experience, is tough on the mind too. Probably just a few days of rest needed.
>Z<
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Z,
Sorry to hear about the injury and the pain you are going through. Its tough when even the little of things can cause us MBC folks extreme pain physically and mentally. Please take it easy over the next few days and know you will heal.
Prayer for a quick recovery.
Ronnie
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Z, I get it. Yesterday is got so frustrated and cried because my fingertips and fingernails hurt from chemo. I couldn't wash dishes, open a zip lock bag or put sandles on, feeling a bit useless at the moment. However, I am halfway to my step goal despite a morning mammo, US and now chemo.
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hope you getter better z, maybe u can do upper body, thank u for all your help with hormonal, I quit and will ask for the brand name next time I go, just finished a mile walk and now going shopping, take care and get back to be you soon with all that great energy u have💕
Thx again,
Pa
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Thanks. My chiropractor is coming in on her day off to take a look at it.
>Z<
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Z, I want you to know that, inspite of the sprained foot impairing my ability to get out and exercise, and despite the fatigue and lack of motivation that the depression/anxiety from the upcoming liver biopsy has caused me, I called my trainer and had an exercise session today..light upper body only..but I made myself do it. Guess why? YOU! That's why. You, this thread you started, and all of the motivating women on here made me get up and move. You are an inspiration. I just wanted you to know that. I hope your injury heals quickly and you are able to get back to a routine.
In the same boat.
Stefanie
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Oh golly, Z. I hope and pray you will get some relief soon. Thank goodness it is in the muscle and not the bone!
Put on some cheery music and have a margarita, okay? That seems to help everything, every time.
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Z~ I am sorry that you hurt your hip. Please seek from doc some 10 mg muscle relaxer. Will knock that muscle issue right out ! I so much understand the crying. I usually end up doing that on shower days when I look at my sorry excuse for a set of breasts. Oh wait I only have one now! Any additional stress on the body pushes me over also, it is the only thing we seem to be able to have control over. Is the excersise! I wish there was a way when we all felt that way, we could all sit together and be each other's support in the here and now! The support here helps tremendously, but sometimes you just need that real hug, from some one, all of us, who truly does understand! Sending prayers of strength and here is hoping you'll be hitting the paths again really really soon!! ~M~
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Stefanie, what a smart move, to call your trainer and find out what exercise you can do right now. Instead of giving in to depression/anxiety and doing no exercise at all, you took action, got some help, and did something! Please don't let the ankle injury keep you inside. Get out in nature even if it is "only" parking yourself in a chair on the beach. I think one of the benefits of exercise is that it often gets us outside to see the sun and some greenery, and we should not give that part up even if we end up doing our exercise indoors, or if we are temporarily unable to exercise.
Similar to what Micmel and Z expressed, I feel I have a low tolerance for bad news or setbacks in the context of dealing with MBC. Everyone here is a very real support and comfort.
I have been walking more, and even got my family to join me last time!
Special high-five to Illimae and all others exercising during chemo. (Illimae, please make sure you report your neuropathy symptoms to your onc so you two can discuss risk/benefit and when to stop. Ideally you stop before it is likely to be permanent.)
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- Shetland, we discussed it already and she cut my Abraxane dose by 20% and fortunately, I only have two cycles left. Also, the fingertip pain is different from the neuropathy sensations but very limiting and annoying.
High five back to all active ladies of varying degree. Also, please ignore the 1.'s, I fat fingered something and can't seem to fix it.0 -
Z, I am sorry your hip got hurt. May the chiropractor offer some relief.
Stefajoy, glad you could get the upper half moving. That is huge and a relief to burn off some of that anxiety.
Myself just did a 20 min stationary and 1 mile of leslie sansone walking. Then I put some tunes on and did a 20 min walk around my neighbourhood. Was just waiting for winter to end. I still plan on doing the leslie sansone AND working in a few walks a week. I may even walk before I go for my infusion on Wed.
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Stefajoy, great idea to hire a personal trainer. Z, hope the chiro did the trick on your hip. Lulubee, thanks for the lymphedema tips.
Shetland, so true about getting outdoors. It's a way to get more oxygen even if you can't exercise. Natural surroundIngs improve our immune system. Plus the sun in moderation is good for us. At least for me, usually Vitamin D deprived.
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I did yoga, got to the chiropractor and sauna. Doing better this morning, but still in pain. In general, I am healing more slowly than I did in the past. Another thing to get used to.
Thanks for your support. Will be a slow week. I did, barely, make my step goal yesterday even with the wonky hip but no running until the pain is gone.
>Z<
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I think that taking it easier will take more self-discipline than hard exercising for you, Zarovka. Remember your long-term goal is to heal that hip so you can do all that fun stuff again. Slow and steady. I totally agree that our bodies, having been put through these cancer drugs, it take longer to heal.
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Thanks Shetland - I can't sit well: driving and working at a desk are painful. But i can walk and I can lie down. Made for an interesting day. 15,000 steps yesterday and a lot of napping. Improving slowly.
How is everyone doing?
>Z<
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Z~ when I sprained my thigh muscle when I first started out running after all of my chemo, my doctor gave me a small doseage of muscle relaxer flexeril. I took it at night and not only did it calm the muscle, but I slept like a princess. It relaxes every muscle and with how tense we all are and everything we go through we need our muscles at our best! I only take It onmy worst aching muscle days! Not everyday by any means! But it is in the arsenal! Since it's been about a week. I would really think about making that call. They also have forms that are non drowsy if you don't want the drowsiness to bother you, I know you like to always be on the move! I hope you're feeling better. Prayers all around! ~M~
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Thank you for this timely advice. After 30 years of not having a primary care physician (despite considerable effort), I have an appointment tomorrow with an actual primary care doctor who actually takes my insurance. I will ask for a prescription.
It feels exactly like a muscle in spasm. It's getting better. I am contemplating a run today. But sitting for any period of time remains difficult.
>Z<
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Z,
Glad to hear you are starting to heal, 15,000 steps while still in pain is amazing. As mentioned in an earlier post I am going on LTD as of May 1st so hope to get more exercise when I don't have to work.. Thus far this week I have met my 8000 steps per day, a yoga and a strength class in..
Great job everyone working to do what each day brings us..
Ronnie
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Go Ronnie!
I got a lot of yoga in today and then fell asleep in the sauna. I was in there for an hour. I feel awesome and my hip is getting better. Running doesn't work, but I made my step goal walking around the soccer field during my daughters practice.
Sitting still a problem. What a pain in the butt.
How is everyone doing!
>Z<
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Z~I really hope that your Hip gets better ! I wish we all could share medicines, I have something for every ache /pain or anything else. I make sure I keep everything stocked because, I realize that I don't want to fight through the pain. Z you are amazing. The strength you have and the support you show us all. I am so honored to be here amongst all of this strength and power! Lita~ you are also a big part of the sunshine here! Ronnie~. Way to move it move it! (I like to move it move it) from Madagascar movies, the dancing lemur! Now that phrase is stuck in my head. Love to hear all the progress everyday. Inspired daily. Heidi~ also powers through. Awesome group of motivation and no one giving into the aches and pains we all get ! I thought I was going to take a break yesterday from running. But wanted to Nail an hour 250 step walk, next thing I know 35 mins later had a nice work out in and felt better. It's so odd to think movement is the answer to feeling better, when there are times I can barely get my joints to walk me to the bathroom out of bed. Terrible stiffness at first. I dislike the feeling very much. So I guess it's we keep moving. Prayers always for all! ~M~0
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Good morning Micmel, Everyone.
Heading south for a couple doctor's visits today and tomorrow. Trying to figure out how to work some hot yoga into my medical odyssey.
Keep moving! Let us know what you are up to.
>Z<
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busy day, another day I feel blessed to feel pretty darn good ! Took a small nap at 1030,then went to Cvs to pick up more Meds. Yes more. Then my DS and I had a nice lunch together at Red Robin. I love spending time with him. Makes me so happy. I'm like a sponge and absorbing everything I can. It was fun. Then I ran 44 mins, which was the fourth day in a row, headed off to the grocery store by myself and got some things! Got over 10k miles which is ok with me. I can't complain about the day I had, minimal pain and felt strong. These are the days I hold onto. When I am just not able to get out of bed. Hope everyone moved the best they could today! Always keeping you close in prayer. ~M~
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I made it through 90 minutes of yoga in a steamy 110 degree room. This is called hot yoga, for the uninitiated. You sweat something like a liter or two of sweat. It's so much sweat. I feel like I need it. A little bird keeps telling me ... clear the toxins, clear the toxins.
So I go back tomorrow. Hip a little wonky. Still can't run. But I can sweat like a pig so we'll focus on that for a bit. We do what we can.
Go Micmel. What a great day! What a great run! What a wonderful son! Everything good in my life is a little more intense these days. One of the small blessings of this mess.
>Z<
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Z~ I'm curious about the breathing when you're in the steam room? I only breathe on one lung and I find that I have such a problem breathing enough oxygen when I even put my head under the covers for too long. I think I would pass out! I would love to try something like that but i don't think don be able to stay inside very long. Do you feel like you want to dash out for oxygen? You're amazing and I have officially adopted the word wonky!! I love it !! Praying for us all and your hip to heal. Hugs for everyone! It's really raining. Might just snuggle with DH! He travels all week for work and he's home this weekend! ❤️😁😊 the best when he's home. Prayers for all! I may take break today,Already have four of the three days done for a goal. So next week I'm going to reset it to four days a week! You are all wonderful and so inspiring! ~M~
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M - Four days a week will awesome, but a break is certainly in order today.
The trick with yoga in a hot room is building up. Try 10 minutes in a sauna for starters build up to a warm 10 minute class. there are different degrees of hot yoga. You can break it down to very small doses and see how you do. It's a nice thing to do on non-running days because it's very cleansing without being extremely strenuous.
Heading back for more at 9. I feel like I need it right now.
What's the plan for the weekend ladies? Keep moving ...
>Z<
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Lita-I love bulldog trivia, thank you and yes, our boy was very healthy and lived to be 12 1/2.
Z-My weekend plans are Crawfish and a couple cold beers (if I can stomach it, darn chemo taste buds) at a local event tomorrowand then my first 5k on Sunday, which I think I've mentioned (several times, lol!) I'm super excited 😃🏃🏼
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Micimel - Good for you I am so happy you are feeling great! I sure cherish these type of days..
Ronnie
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