Worthless tests & labs, a dangerous vaccine, insurance companies refuse to pay, undertreatment the norm, all about money. MO. Posts: 281 | From CT | Registered: Oct 2005
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posted
Check Dr. Burrascano's 2005 guidelines http://www.ilads.org/files/burrascano_0905.pdf, but I believe that the Lyme docs recommend minimal aerobic exercise but do recommend anaerobic training.
-------------------- Suzanne Shaps STAND UP FOR LYME Texas (www.standupforlyme.org) (Please email all correspondence related to protecting Texas LLMDs to [email protected] with copy to [email protected]) Posts: 977 | From Austin, TX, USA | Registered: May 2004
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posted
Though I've usually stayed in very good shape, or a year an a half after the serious part of lyme, etc. hit, I was pretty much totally lame. Any prolonged physical exercise was pretty hard. I lost 10 pounds, and doing anything hurt. I would always try to do whatever I coukd, though! After treating the lyme with antibiotics and other things for a year, I began to be able to exercise to rebuild. One of the best things to help this along was heat-- sauna was best, but "hot tubs" are very helpful, too. After sitting in the sauna for 15 minutes or so, I was able to exercise on the weight machines (I blew a couple hundred bucks to join a "health club", which turned out toi be well worth it). I had to start with very low weight and build up very slowly. At first the sauna seemed to cause extra nerve- type pain, though it helped the joint and muscle pain. This may have been some kind of a "herx"-- I have read somewhere that elevating the body's temperature may be hard on the lyme, possibly even killing some od the spirochetes. This resolved within a couple months, though. The heat most definitely seemed to enhance the antibiotics' effect, while it made exercising much more possible. In any case, for me, with lyme, unlike with injuries, the more I did the better I got. DaveS
Posts: 4567 | From ithaca, NY, usa | Registered: Nov 2000
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shazdancer
Frequent Contributor (1K+ posts)
Member # 1436
posted
I like dave's idea of the sauna as a warm-up. You can also try a hot bath (if it doesn't make you too tired to exercise), or some vigorous marches/arm circles in place (if these don't hurt to do too much).
The idea is to feel warmer before beginning any strengthening or stretching exercise. The joints become more pliant, toxins are carried off more efficiently, and the risk of injury is lessened.
Later, when I have time, I'll post a couple of exercises for abs and tush that are Lymie-friendly.
Regards, Shaz
Posts: 1558 | From the Berkshires | Registered: Jul 2001
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shazdancer
Frequent Contributor (1K+ posts)
Member # 1436
posted
Okay, a couple of exercises...
These can be done on the floor or in bed (I started doing them in bed after recovering from Mepron/Zith herxing).
Pelvic Tilt:
Lying on your back, with knees bent and feet flat on the floor (or bed) near your hips, arms next to your body:
Tuck your buttocks under until your hips are in line with your thighs, and the small of your back is pressed into the floor -- take 5 seconds (count to 5 slowly) to get there, hold for 5 with buttocks muscles tight, then lower for 5.
Repeat 5 times, 3 times a day. When that becomes easy, increase to 10 repetitions holding 10 seconds each, 3 times a day.
Try raising the hips a little higher, keeping the shoulder blades on the floor, and hold for 10 seconds. Try to begin with the bottom vertebrae, and work up, then start at the top to get back down, one vertebra at a time.
NOTE: this exercise should not rock up as high as your shoulders if you have neck tenderness. Just rock the pelvis. Besides strengthening the tush and thighs, this is a good exercise for lower back pain and weakness, and for menstrual crampiness.
Lounging Leg Swings:
Lie on one side, bottom leg bent or straight, body straight, propped up on one elbow, other arm in front to keep you steady:
Slowly swing the top leg forward for 5 seconds, hold in front (parallel to the floor but not touching it) for 5 seconds, gently swing to the back 5 seconds (tighten buttocks and tummy muscles), hold (parallel to the floor but not touching it) for 5 seconds.
Continue these slow swings until you have done 5 repetitions. (Holding in front and in back is one repetition.) Roll to the other side and repeat with the other leg. Repeat 3 times a day.
Gradually increase to where you can do 10 repetitions and hold 10 seconds each. Try slowly flexing and pointing your foot on each count.
Also try turning the leg so the flexed foot faces the floor, without touching the floor -- hold for 5 -- then turn the leg so the flexed foot faces up (without lifting the leg) -- hold for 5.
NOTE: keep the shoulders down -- check them periodically as you do the exercise. Remember to keep your tummy tight each time you swing back to protect your lower back.
V Sit Raises:
Sit on floor or bed, raise legs, straight and together, about 45 degrees off the floor. (NOTE: If this hurts your tailbone, do not do this exercise.) Hands are lightly touching the floor near your hips. Hold for 5 counts. Lower slightly until legs are barely off the floor. Hold for 5. Continue to raise and lower for a total of 5 sets.
Gradually increase until you can do 10 repetitions of holding 10 seconds. Try and balance with arms out to the side, instead of holding you up. Continue to keep the shoulders down and the head neutral.
Stand straight, weight equally on the balls and heels of both feet, in flat, comfortable shoes. Pretend there is a book balanced on your head, like in the old "finishing school" exercise.
Think of a long spine, shoulders down, tummy muscles lifted lightly but not sucked in to inhibit breathing. Walk with feet pointed straight ahead, in an even heel-foot-toe motion. (If you have any reflex or foot drop problems, this can help restore muscle tone.)
When you sit -- in your car, at the computer or watching TV -- practice sitting up straight. Repeat all day every day. This exercise helps restore muscle tone in the torso, improving balance and relieving pressure on the spine and internal organs, so they can work more efficiently at keeping us well!
Hope that gets you started in a small way, Shaz
Posts: 1558 | From the Berkshires | Registered: Jul 2001
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