Frequently Asked Questions About Fibromyalgia
Is it safe to exercise with fibromyalgia?
Exercising with fibromyalgia is not only safe, it is one of the best things you can do to help yourself. While it’s natural to want to reduce activity when you’re in pain and fatigued, a regular exercise program will actually reduce your pain and give you more energy.
But that doesn’t mean exercise is pain-free, especially at first. You may experience some cramping or fatigue in your muscles as you start. Pain that comes from new conditioning hurts, but is not harmful.
There are a number of things you can do to make exercise a little more manageable and less painful in the meantime. Try the following:
* Build up gradually, and slow down the pace or duration if you experience pain beyond two hours after you finish.
* Apply heat to sore muscles before you exercise. Apply cold afterwards.
* Massage stiff or sore muscles before exercising.
* Wear elastic supports for elbows, ankles and knees.
* Distract yourself while exercising, with music, a talkative friend or your own thoughts – of anything, but your pain.
* Remind yourself, while you exercise, of all the benefits you expect to achieve.
What kinds of exercises are good for fibromyalgia?
People with fibromyalgia – in fact all people who are able to exercise – should regularly engage in three types of exercise : range-of-motion (also called flexibility or stretching); strengthening; and endurance (also called aerobic or cardiovascular).
While no forms of exercise are necessarily off limits, you’ll want to avoid ones that stress particularly painful areas. Some good types to try are walking, water exercise and using a stationary cycle. Your doctor or physical therapist can help you identify appropriate strengthening and range-of-motion exercises. While some muscle soreness is to be expected, if you have severe pain or pain that lasts for two hours after exercise, you should cut back exercise duration and/or intensity for a little while.
Regardless of the exercise program you choose, it’s important to warm up and cool down. Warm-up exercises may include some easy marching, walking or arm swings. These exercises safely prepare your heart and lungs for endurance and help maintain or increase flexibility and muscle strength. A cool-down period at the end of exercise will let your body lose some of the heat generated while exercising and will help relax your body, return your heart rate to normal and avoid sore muscles.
For help getting started on an exercise plan, see Arthritis Today's 12-Week Walking Plan.
