CFS or Fibromyalgia, and Exercise? You have got to be kidding!

We've all heard the advice. News shows quote experts, relatives quote news shows: Exercise is a proven treatment for Fibromyalgia. The well-meaning love to tell us this, and sometimes add "Maybe if you'd get in shape, lose a little weight, you'd feel better."

But, in fact, there are no studies showing that chronically ill people are actually just fat and lazy. What they've shown is that movement is helpful in improving our quality of life.

We didn't cause this by being lazy. If we did, those helpful, skinny, healthy people (who also don't work out like maniacs) would be getting sick too. They don't know anything about doing painful stand-up-while-brushing-teeth exercises every day, nor have they ever even contemplated a challenge like putting on your socks and shoes in under five minutes.

If sheer grit were the cure, I think most of us would be pole vaulting by now. We've had to push ourselves every day just to function. Anyone who thinks we're lazy is just clueless.

Here is an article that can help you understand the studies. For Chronic Fatigue Syndrome (CFS) the Medical Journal of Australia has reviewed studies, and concluded, "... that graded physical exercise should become a cornerstone of the management approach for patients with CFS. When applied astutely, including via "pacing", it may not be realistic to anticipate cure, but it is realistic to expect that patients will feel better and will improve their functional capacity."

Studies regarding treatment of fibromyalgia like this one have been pretty consistently in favor of exercise as well.

Now the question is, how do you accomplish it, when you can't even figure out how to brush your teeth and your hair on the same day?

I will find my power and use it.


I will walk strong.
When I cannot walk, I will stand.
When I cannot stand, I will sit.
When I cannot sit, I will lie down
until I can rise again.

I am not a doctor. If something you see here interests or inspires you, print it out and take it in to your doctor's office and discuss it.

What you see read about here is my experience, and should not be interpreted as advice for anyone else. Seriously.

Use your own good judgement, and talk to your doctor.

I still wasn't able to fold a basket of laundry, because of the pain and fatigue. I wasn't yet able to cook dinner for my family, either. But watching my son's class got to me; I wanted so much to do it that I followed along sitting down.

The instructors assured me that I would be welcome in class, that I should only do what I can do, and that it would be fine.

Instead, it turned out to be perfect.

The trick, he told me, is not to berate yourself, and not to say "I can't do 20 minutes on an exercise bike, so there's no point in trying."

I never did buy the exercise bike, but I think what he taught me has carried over into Karate.

For me, mental training comes before physical. I have spent years trying to learn how to live with this body, this illness. When do I push myself past tears, and when should I rest? If I'm feeling good this week, can I commit to a long-term project, or will I be sick again in a few weeks? How much can I do without sentencing myself to a week or more in bed?

Similar questions come up now that I'm doing Karate three times per week. But now, I have a specific problem to solve, and I must solve it every day: How hard can I push and still make it through the whole class?

The Olympic Sprinter

I told my instructor one day that It's hard to know how hard to push, because I can do almost anything once — a solid kick, a strong punch, or even a push-up. How do I know what it means to "give my all" without hurting myself? Karate is a lot about pushing beyond discomfort, and making the extra effort.

His response taught me a lot. He said that if there were an olympic sprinter training with us, and he sprinted as fast as he could across the dojo, he would not be able to keep that up for an hour. There's a reason, he told me, that distance runners don't start out going as fast as a sprinter. The goal he gave me was to push as hard as I can and still make it through the whole class.

It's hard. It requires constant awareness and constant adjustment. Sometimes I push too hard, and have to stop and rest. But that's ok. I learn something when that happens.

1. I show up for every class, no matter how I feel.

If I can't participate fully, I can sit and do some of the motions. If I can't do that, I can watch and learn. What I cannot do is use fatigue or pain (or depression) as an excuse to stay home.

2. I break cadence, or skip repitions.

If the class is doing three sets of ten, I may do three sets of five, skipping every other one, or only one set, or even fewer.

3. I stand at attention, or sit.

If I feel a muscle burn that tells me to stop, I stay focused, stand at attention or sit (or take whatever posture relieves the problem) and watch the instructor or advanced students. I don't leave to get a drink, give up, or daydream.

4. I give myself time.

After class, I rest for a long time. Then I shower and get dressed, taking an unreasonably long time to do so, I'm sure. And then, I rest again before I leave!

On Karate days, I don't do much else. I take a long nap, or just go to bed when I get home. I don't beat myself up about needing extra rest. Instead, I rejoice at my newfound strength, both mental and physical.

In all, I spend about six hours getting myself dressed, to class, showered and dressed again, and napped.

If you have fibromyalgia, you know it hurts. If you have Chronic Fatigue Syndrome, you know that fatigue isn't just tiredness, it's I-can't-move exhaustion. Here are some of the trouble spots I've experienced.

Feet

I'm told I should wear "supportive" shoes; instead, we do this barefoot. My arches hurt!

To feel better, I move them, change positions, curl them up, etc. If we are all pointing our toes, I may stop and stretch my feet, then try again.

I am hoping they will get stronger. If not, I will begin wearing a brace of some kind.

— Update: I've begun taping my arches, and it's helping a lot. I'm following these taping directions, along with memories of how the podiatrist has done it in the past. (I used to wear custom arch-supports.)

Shoulders

The shoulders! Doing forward punches isn't a problem until your shoulder realizes it's held the arms out for too long, and then... OW! That's easy to fix, though. Lower your amrs. I do that a lot when everyone is doing punches. The instructors are very kind, and nod reassurance to me when they see me doing low punches when others are doing high punches.

Sweat

Even if I'm being careful, and even if everyone else is doing fine, I'm really sweating. The answer to this, though, is really simple. Water.

In our Karate class, we do not break for water because we are learning endurance. However, sometimes I do need water, and when I do, I get it. The instructors always encourage me to take care of my needs. Thank goodness.

For Sensei Best, Sempai Reinholz, Sempai Karlick and all the great teachers at Best Martial Arts Institute in Eugene, Oregon. The support I've received there is amazing. It's a wonderful place, and I feel peace each time I enter the dojo. Domo Arigato Gozaimashita.

Remember the Disclaimer, above? I meant it. :)

Use your own good judgement, and talk to your doctor.

Thanks to Ely80 for the photograph of the mountain and lake.

©2006 Angela Harms
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