Fibromyalgia is a condition characterized by pain in numerous places all over the body involving joints, muscles, tendons and soft tissue. Minor pressure on a tender point in fibromyalgia elicits pain. The pain arises from dysfunction in the nervous system. Persons with fibromyalgia also are prone to the heart condition known as mitral valve prolapse. MVP is defined as an abnormality of the mitral valves of the heart in which one or both mitral valve flaps close incompletely.
Mitral Valve Prolapse and Fibromyalgia
Up to 75% of individuals with fibromyalgia also have MVP, according to a study by Pellegrino and colleagues published in the July 1, 1989 issue of "Archives of Physical Medicine and Rehabilitation." However, MVP typically produces no symptoms and rarely causes health concerns or affects an exercise program. MayoClinic advises avoiding caffeine and participating in a regular exercise program.
Mobility Problems in Fibromyalgia
Along with widespread pain, fibromyalgia sufferers exhibit postural imbalances, tight muscles and poor range of motion. These factors place additional strain on the body and limit the affected person's mobility and, as a result, often prevent him from performing daily activities. Activities of daily living include bathing, eating, washing hair, or performing housework. Exercise helps the body to produce more serotonin and adrenalin, which are inhibitors of pain. Timing medications around exercise assist in implementing effective activity programs for fibromyalgia.
Warm-Up Exercises
Since individuals with fibromyalgia have postural imbalances and tense, stiff muscles, every exercise session should start and conclude with mobility or warm-up work outs, according to the American Council on Exercise. Exercising for the fibromyalgia sufferer requires a slow, steady motion with emphasis on the quality of movement. Furthermore, exercisers should avoid exerting themselves to the point of pain, since the pain inhibits the individual from continuing the exercise process.
Strength Training
Avoiding exercise and other activities because of fear of the pain associated with fibromyalgia causes deconditioning of the muscles. Strength training using lightweights, such as one or two pounds, two to three times a week rebuilds muscle strength, reduces stiffness and creates flexible muscles.
Aerobic Exercise
Low-impact aerobic exercises in warm water provide an optimal approach when starting an exercise program. A robust exercise program encompasses aerobic activity three times per week for 20 to 40 minutes per session.
Tips to Stay on Track
When beginning an exercise programs, you should aim to maintain a consistent program over the long term. However, continuing regular exercise in the face of bouts of pain can be hard. The Fibromyalgia Symptoms Organization suggests some tips for implementing a successful exercise regimen: Prevent overexertion when starting an exercise program by taking it one step at a time. Decide on small goals, such as starting out for just five minutes and increase activity by one minute at a time. Keep a record of your activities with a diary and see your progression over time. Don't worry about missing an occasional day of exercise. Instead, just get back on schedule and move one step at a time.
References
- Mayo Clinic: Fibromyalgia
- "Archives of Physical Medicine and Rehabilitation"; Prevalence of Mitral Valve Prolapse in Primary Fibromyalgia; MJ Pellegrino, et al.; July 1, 1989
- National Fibromyalgia Partnership: Symptoms/syndromes Associated with FMS
- American Council on Exercise: Exercise and Fibromyalgia
- Fibromyalgia Symptoms: Exercise and Fibromyalgia
