This topic is a continuation of our Fibromyalgia topic.
Fibromyalgia Syndrome: General Activation Program
As mentioned earlier, the Promotion of muscle and cardiovascular activity the most important pillar of physiotherapy therapy for fibromyalgia syndrome.
The well-known saying “if you rest, you rust” is particularly true in this case, because Pain, tiredness and exhaustion especially too inactivity seduce and get the extent of immobility always enlarged.
The consequences of immobility are then additional restriction of movement, increased tension in the muscles, increased pain, further reduction in physical fitness, and possibly a further deterioration in mood in the case of existing depression. During physical activity (even if it is only possible to a limited extent, e.g. walking), certain lucky substances are released in the brain, which positive on the mood affect, and so everyday life is a little easier. In combination with the passive treatments, the physical performance increases Possibility of pain medication reduction and the improvement of the quality of life.
The dosage active movement is of vital importance. (see above) Any exaggerated attempt to forcefully improve performance will usually lead to more pain and disappointment.
Start with small but regular stamina and Movement units!
Continuous improvement with the support of a physiotherapist and rehab trainers
- Endurance sports to improve muscle endurance and cardiopulmonary performance
- Strengthening exercises to maintain and improve muscle strength
- Moderate strength training and Endurance training in training equipment to improve muscular strength and endurance, and cardio-pulmonary performance
- Stretching exercises to maintain and improve mobility
- Group offers
- Relaxation techniques
Fibromyalgia: Endurance Sports
In the first place of the activation program in the fibromyalgia syndrome is moderate endurance training instead of specific exercises. This should take up about 60% of the active therapy time. Studies have shown immediate positive effects on pain and performance.
Any form of endurance training makes sense!
· This can be a brisk walk, Nordic walking, light running training or cycling. Moderate swimming or exercise training in warm water can also have a positive effect on the feeling of stiffness in the muscles and mobility.
· Dosage: For those affected who feel positive effects from endurance training, the recommendation is:
2-3 / week for at least 30 minutes
Fibromyalgia: strength training
In studies, strength training in fibromyalgia syndrome has been shown to have positive effects similar to endurance training.
A strengthening exercise program or training on medical training equipment should be done 2-3 / week.
A strengthening exercise program should also be used for daily habit become. Strength exercises with and without a device are particularly suitable for straightening holding and leg musclesthat are worked out together with the physiotherapist It is advisable to write the exercises with a precise description of the exercise and with pictures for the domestic practice to be documented, as experience has shown that errors creep in in the long run in the execution of the exercise, or the exercises are simply forgotten.
These are the most suitable devices for use at home Theraband, small dumbbells or weight cuffs. The dosage of the exercises with regard to weight and number of repetitions should be determined together with the therapist according to the individual findings and daily form.
Basically: small weights, large repetitions, slow increase (if possible)
Moderate strength training on exercise machines
Although particular caution should be exercised with this form of exercise, it is this most effective method for increasing physical performance of the fibromyalgia patient and should vary depending on the response to the exercise 2-3 times / week be performed. Therefore, especially at the beginning of strength training and endurance training, it is not advisable to boldly go to the next fitness studio, but to go to a physiotherapist moderate training (first individual then group training if possible) medical exercise equipment.
In cooperation with the physiotherapist, a response to the patient's individual performance findings is made Individually coordinated training program sets and over time increased.
With this type of stress, the daily form of the person affected plays a special role and should be taken into account in order to avoid setbacks and possibly increased pain. If this should happen despite all caution, the increased pain only lasts for a maximum of 1-2 days after the strain and then disappears by itself. Possibly also with a temporary Increase in pain medication to be responded.
After a corresponding recovery, you should start training again (possibly reduced stress).
In a comparative study Over 12 weeks for the effectiveness of physical activity with 14 patients between conventional gymnastics and strength training on equipment, that fell Result clear in favor of strength training. After measuring the strength-related performance, the weights were increased to 50-70% of the performance achieved in the test.
It became a Decrease in depression and anxiety, and stiffness of painfulness, general well-being, and Ability to work improved significantly.
Strength training on medical training equipment should definitely be attempted.
In addition, this study result confirms the research into the causes of fibromyalgia with regard to the fact that the problems of fibromyalgia patients are not to be found directly in the skeletal muscles, but in the area of sensitive pain perception and pain control.
Basically: small weights, large repetitions, slow increase (if possible)
Training on standardized training equipment also has the great advantage that the The success of the increase in stress is really measurable and therefore encourage the patient to continue his activities.
Dosage: For those affected who feel positive effects from strength training, the following recommendation applies:
2-3 / week up to 60 minutes
Moderate endurance training on ergometer equipment
To increase the physical fitness and to reduce tiredness and exhaustion, it is very useful to train on the ergometer equipment. This is particularly recommended Exercise bike and the Cross walker, whereby the Cross Walker offers even more intensive full-body activation.
An increase in load can also be precisely measured with the ergometer devices.
With any form of physical activity in the Fibromyalgia:
Never too much at once, start with smaller but regular exercise units! Wait for a reaction, increase! Don't be discouraged by setbacks!
To support their own activities, we recommend that those affected by fibromyalgia take part in appropriate group offers. Of the Exchange of experience with others in self-help groups and the common exercise in fibromyalgia gymnastics and sports groups increases the knowledge about the background and current therapy options of the disease and leaves the understandable reluctance better in terms of physical stress overcome.
Fibromyalgia: Relaxation Techniques
At the beginning of active therapy is that Learning proceduresthat the conscious Relaxation of the muscles bring about (there is a generalized increased tension of the muscles in fibromyalgia = Muscle hypertension) and reduce psychological tension.
There are many different methods available that each person affected should try out for himself in order to find the most suitable for him.
- Autogenic training
- Jacobson progressive relaxation
- Respiratory therapy
- Tai chi
- Chi gong
Some of these procedures are offered by appropriately trained physiotherapists, otherwise there are many offers at adult education centers, family education centers or similar institutes at moderate prices.
It is advisable to plan time for relaxation exercises once a day and to treat yourself to small breaks in between.
You can find out more about progressive muscle relaxation with practical applications under our topic Jacobson progressive relaxation.
With a multimodal therapy concept (approach from different therapy directions) of medical, psychotherapeutic and physiotherapeutic treatment = ACTIVE AGAINST PAIN, the complex symptoms can definitely be alleviated and the quality of life can be decisively improved.