This topic is the continuation of our topic fibromyalgia.
Fibromyalgia syndrome : General activation program
As already mentioned, the promotion of muscle and cardiovascular activity is the most important pillar of physiotherapeutic therapy for fibromyalgia syndrome. The well-known saying “if you rest, you rust” is particularly true in this case, as pain, fatigue and exhaustion are particularly conducive to inactivity and the extent of immobility is constantly increasing. The consequences of immobility are then additional restriction of movement, increased muscle cramps, increased pain, further reduction of physical fitness, and possibly further deterioration of mood in the presence of depression.
During physical activity (even if it is only possible to a limited extent, e.g. walking), certain happy substances are released in the brain, which have a positive effect on the mood and make everyday life somewhat easier. In combination with the passive treatments, the increase in physical performance offers the possibility of reducing pain medication and improving the quality of life. The dosage of active movement is of crucial importance.
(see above) Any exaggerated attempt to force an increase in performance will usually lead to more pain and disappointment. Start with small but regular endurance and movement units! Continuous improvement with the support of a physiotherapist and rehabilitation trainers
- Endurance sports to improve muscle endurance and heart-lung performance
- Strengthening exercises to maintain and improve muscle strength
- Moderate strength training and endurance training on training machines to improve muscle strength and endurance and heart and lung performance
- Stretching exercises to maintain and improve mobility
- Group offers
- Relaxation techniques
Fibromyalgia: Endurance sport
In the first place of the activation program of the Fibromyalgia syndrome is a 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.
Every form of endurance training is useful! – This can be a hard walk, Nordic walking, light running training or cycling. Even moderate swimming or exercise training in warm water can have a positive effect on the stiffness of 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 for fibromyalgia syndrome has been shown to have similar positive effects to endurance training. An invigorating exercise programme or training on medical training equipment should be performed 2-3/weekly. An invigorating exercise program should also become a daily habit.
Strength exercises with and without equipment are particularly suitable for the straightening posture and leg muscles, which are worked out together with the physiotherapist. It is recommended that the exercises are documented in writing with a precise exercise description and pictures for home practice, as experience shows that mistakes in the exercise performance creep in over time or the exercises are simply forgotten. The Theraband, small dumbbells or weight cuffs are particularly suitable as home exercise devices. The dosage of the exercises in terms of weight and number of repetitions should be determined together with the therapist according to individual findings and daily form. Basically: small weights, large number of repetitions, slow increase (if possible)