1. < Polymyalgia Rheumatica (PMR)

PMR and exercise: What helps you?

Posted by jcaffrey47 @jcaffrey47, Jul 17, 2021

We are told that we have to stay active but what does that mean? This issue became very real for me when I attempted to swim the crawl stroke in the swimming pool. I was feeling pretty good at the time. The prednisone had kicked in and I swam the equivalent of two laps. The next day my shoulders were on fire and I was suffering a full flare; my first. Maybe everyone reading this will say that I was foolish to do any exercise that involve my shoulders and that I should limit my exercise to other parts of the body like walking or maybe biking. Let’s start a dialogue and find out what exercises work for all of us.

Interested in more discussions like this? Go to the Polymyalgia Rheumatica (PMR) Support Group.

ess77 - Elizabeth | @ess77 | Dec 20, 2023
In reply to @cpd54 "I was never officially diagnosed with PMR but all my symptoms were text book PMR. M..." + (show)
@cpd54

I was never officially diagnosed with PMR but all my symptoms were text book PMR. M turning point to getting well ( as in all symptoms gone) was daily swimming. My pool gets very warm during the summer and it was absolute bliss to just paddle around in it. I think the gentle stretching of my muscles with no weight bearing is what did the job.

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@cpd54, @johnbishop, and all...I'm amazed at the activities some of you can continue even with PMR flaring and on prednisone. I haven't had that experience, but I've experienced multiple years of disabling bone and muscle and body issues so they've taken a toll. When PMR and GCA hit me hard in October/November, following COVID-19 it July, bronchitis in September, and worsening fatigue and pain, I ended up in bed unable to turn over or walk upright. Heck, I couldn't hold a ski pole or an ax...I'm amazed and thrilled for you.

I do want to add my support for the warm pool experience. I have therapy pool PT 2X weekly, except when I'm flaring like the last couple of months, and it is fantastic for my entire body. It is the only exercise I can do without consequences like increased pain, fatigue out the window, etc. When my big toe hits the warm, 95-degree, water, my body begins to relax. Muscles let go, bones stop aching, joints feel better, and emotionally I go into a wonderful place with less anxiety and more peace. It helps me more than anything, across the board.

I expect to get back to the pool on Jan. 1st. I'm thrilled! I'm having issues with the prednisone now with lack of sleep and unable to taper off yet. But, it usually helps me with these issues and I'll keep on it until....

I hope you all improve and find answers to help you live your best lives with these issues. It's challenging, but possible at times...Blessings, Elizabeth

REPLY
1 reply
isabelle7 | @isabelle7 | Mar 8 3:39pm
In reply to @tsc "Thanks for starting this group! Before diagnosis and prednisone, with full onset PMR for months, I..." + (show)
@tsc

Thanks for starting this group!
Before diagnosis and prednisone, with full onset PMR for months, I managed an hour walk everyday. It was slow because my legs were so stiff and walking did not eliminate stiffness (PMR restricts blood flow). After the walk, I was pretty exhausted. On days I couldn't walk, because of rain, I peddled while watching tv. PMR symptoms eased up after months but had incredible neck pain. Exercises from Physical Therapist, which had worked for me before, didn't help much. With a diagnosis of GCA, I was prescribed a high dosage of prednisone and neck pain miraculously disappeared. Prednisone thins the bones - so it's important to keep doing weight bearing exercises. Now diagnosed with osteoporosis, I've found the Pilates and other exercises I was doing that involve spinal flexion (the C curve, abdominal curls, the hundreds, cat, etc.) and side stretching (the swan) can stress the spine and cause silent compression fractures. There's so much to keep in mind, but we just have to find the right balance of intensity and the kinds of exercises that don't cause flare ups or worsen our conditions. Overhead exercises for shoulders may be a trigger, but maybe lateral exercises are okay. Work the abdominals without doing curls, which are pretty useless anyway. Be conscious of lifting techniques that don't put the spine at risk and get in the habit of using them. Resist the urge to do too much or power through when we know we've done enough, but better to keep moving than stop. Rest when tired. Our bodies have brought us this far. It's time to cut them a break.

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@johnbishop My husband has both PMR and GCA (PMR since 05/2023 and GCA since 02/2024.) We just found out through a chest xray that he has a compression fracture at T11 that was not visible on an xray of his back taken 05/2023, around the same time he was diagnosed with PMR. We now await results of CAT scans of his neck, abdomen and chest.

REPLY
aussiedogmom | @aussiedogmom | Mar 9 11:17am
In reply to @ess77 "@cpd54, @johnbishop, and all...I'm amazed at the activities some of you can continue even with PMR..." + (show)
@ess77

@cpd54, @johnbishop, and all...I'm amazed at the activities some of you can continue even with PMR flaring and on prednisone. I haven't had that experience, but I've experienced multiple years of disabling bone and muscle and body issues so they've taken a toll. When PMR and GCA hit me hard in October/November, following COVID-19 it July, bronchitis in September, and worsening fatigue and pain, I ended up in bed unable to turn over or walk upright. Heck, I couldn't hold a ski pole or an ax...I'm amazed and thrilled for you.

I do want to add my support for the warm pool experience. I have therapy pool PT 2X weekly, except when I'm flaring like the last couple of months, and it is fantastic for my entire body. It is the only exercise I can do without consequences like increased pain, fatigue out the window, etc. When my big toe hits the warm, 95-degree, water, my body begins to relax. Muscles let go, bones stop aching, joints feel better, and emotionally I go into a wonderful place with less anxiety and more peace. It helps me more than anything, across the board.

I expect to get back to the pool on Jan. 1st. I'm thrilled! I'm having issues with the prednisone now with lack of sleep and unable to taper off yet. But, it usually helps me with these issues and I'll keep on it until....

I hope you all improve and find answers to help you live your best lives with these issues. It's challenging, but possible at times...Blessings, Elizabeth

Jump to this post

I know what you're saying! While I waited 5 months to see my geriatric rheumatologist and get diagnosed with PMR, the orthopedic surgeon sent me to PT because I could barely walk. My PT was land-based but when he found out I love to work out and had gym memberships, he sent me to water walk and float in the
pool. I was able to progress eventually to swimming a few strokes! Here's what I loved: running in the heated, salt water pool: https://www.livescience.com/the-benefits-of-running-in-water. Google and Amazon are your friends to get the belt and a book.and that's all you need. Go at your own pace, no matter how slow.
Now my rheumatologist has me doing land exercises but I grew to love the pool even without swimming. Good luck!

REPLY
slf202mcinfo | @slf202mcinfo | Mar 19 8:50am

I am newly diagnosed with PMR, six weeks. I am doing exercises recommended by physiotherapist and trying to start 15 minutes a day of cardio on stationary equipment. Each day I alternate between treadmill, bike and elipitical. It isn’t much and it doesn’t hurt but it is exhausting and increases my leg aches. Any wisdom? Advice?

REPLY
1 reply
Mentor
John, Volunteer Mentor | @johnbishop | Mar 19 9:26am
In reply to @slf202mcinfo "I am newly diagnosed with PMR, six weeks. I am doing exercises recommended by physiotherapist and..." + (show)
@slf202mcinfo

I am newly diagnosed with PMR, six weeks. I am doing exercises recommended by physiotherapist and trying to start 15 minutes a day of cardio on stationary equipment. Each day I alternate between treadmill, bike and elipitical. It isn’t much and it doesn’t hurt but it is exhausting and increases my leg aches. Any wisdom? Advice?

Jump to this post

Welcome @slf202mcinfo, When my PMR was active I just tried not to overdo the exercising to the point where it made the aches and pain worse. I might just try doing a little less by stopping before you are exhausted to see if that helps.

It might help to alternate days when you exercise and/or add some stretching exercises before you start. Have you tried changing up the exercise routine or eliminating one of them each day to see if the leg aches get better? Do you keep a daily pain log along with prednisone or medication dosage?

REPLY
1 reply
ddonnagirl1 | @ddonnagirl1 | Mar 19 9:31am

I always move and walk and do Pilates. I believe movement is critical. If you don’t I’ve noticed things tighten up more and it gets harder and harder later. I always hurt after exercise too but it hurts whether I exercise or not!

REPLY
3 replies
Mentor
John, Volunteer Mentor | @johnbishop | Mar 19 9:41am
In reply to @ddonnagirl1 "I always move and walk and do Pilates. I believe movement is critical. If you don’t..." + (show)
@ddonnagirl1

I always move and walk and do Pilates. I believe movement is critical. If you don’t I’ve noticed things tighten up more and it gets harder and harder later. I always hurt after exercise too but it hurts whether I exercise or not!

Jump to this post

Welcome @ddonnagirl1, You are spot on, movement is critical with PMR. I wake up with some aches and pain each morning but I'm really old and thankfully my PMR is still in remission the past six years. Exercise and healthier eating helped me the second time around with PMR and I used a daily pain log when tapering down on prednisone and also found that it helped me recognize when I over did the exercising the day before.

How long have you had PMR?

REPLY
1 reply
slf202mcinfo | @slf202mcinfo | Mar 19 10:16am
In reply to @johnbishop "Welcome @slf202mcinfo, When my PMR was active I just tried not to overdo the exercising to..." + (show)
@johnbishop

Welcome @slf202mcinfo, When my PMR was active I just tried not to overdo the exercising to the point where it made the aches and pain worse. I might just try doing a little less by stopping before you are exhausted to see if that helps.

It might help to alternate days when you exercise and/or add some stretching exercises before you start. Have you tried changing up the exercise routine or eliminating one of them each day to see if the leg aches get better? Do you keep a daily pain log along with prednisone or medication dosage?

Jump to this post

Thank you for your welcome. I had never heard of PMR until I was diagnosed and I don’t know anyone who has experienced it. Finding the MC support group was googling luck. I use yoga stretches every day with the physio exercises. I was taken aback by finding three, low speed & no incline, 15 minute sessions of cardio over three days to be as tiring.

REPLY
slf202mcinfo | @slf202mcinfo | Mar 19 10:18am
In reply to @ddonnagirl1 "I always move and walk and do Pilates. I believe movement is critical. If you don’t..." + (show)
@ddonnagirl1

I always move and walk and do Pilates. I believe movement is critical. If you don’t I’ve noticed things tighten up more and it gets harder and harder later. I always hurt after exercise too but it hurts whether I exercise or not!

Jump to this post

That’s so true; it hurts whether I exercise or not.

REPLY
ddonnagirl1 | @ddonnagirl1 | Mar 19 12:00pm
In reply to @johnbishop "Welcome @ddonnagirl1, You are spot on, movement is critical with PMR. I wake up with some..." + (show)
@johnbishop

Welcome @ddonnagirl1, You are spot on, movement is critical with PMR. I wake up with some aches and pain each morning but I'm really old and thankfully my PMR is still in remission the past six years. Exercise and healthier eating helped me the second time around with PMR and I used a daily pain log when tapering down on prednisone and also found that it helped me recognize when I over did the exercising the day before.

How long have you had PMR?

Jump to this post

I’ve had it since June 2021. Started at 60mg in hospital to 40 etc, now down to 3 but soreness is elevating. Really trying to avoid another drug, Kevzara, methotrexate etc!

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