Inclusion body myositis is a form of polymyositis in which skeletal muscles become inflamed and weak. This condition is most common in black females between the age of 30 to 50. Left untreated, inclusion body myositis can lead to severe losses of flexibility and strength. Therefore, regular exercise can rebuild muscle from this disorder.
Step 1
Schedule an appointment with your doctor before beginning any exercise program. Your doctor may place restrictions on activities that you should not perform based on your individual medical circumstances. Do not deviate from your doctor's recommendations.
Step 2
Walk daily to rebuild muscle and improve mobility from inclusion body myositis. This condition causes weakening of all leg muscles, which can make it progressively difficult to walk. Thus, you must begin a regular walking program to prevent further deterioration of your leg muscles. If you use an assistive device when walking, be sure to bring it with you. Always walk with a partner or in a supervised setting in case you fall or become weak. Plan to walk at least 30 minutes every day. If you cannot walk for 30 minutes, you can break your walking session up into three 10 minute segments or six 5-minute segments to total 30 minutes of daily walking.
Step 3
Perform resistance training exercises with your legs. You do not need to purchase expensive equipment or join a gym. Use your own body weight and perform squats, calf raises and lunges as tolerated at least three times per week to rebuild your muscles. Set a goal to perform three sets of 10 of each exercise and gradually increase your number of repetition up to 15 repetitions per set. Once you can perform three sets of 15 repetitions, then you may consider purchasing weight to make sure you continue improving your strength. Exercise with a personal trainer or an experienced partner to make sure you are practicing proper technique to avoid injury.
Step 4
Lift weight with your upper body to rebuild muscle. You must use lightweight dumbbells or a resistance band to start for upper body exercises. Perform three sets of 10 of each exercise that should work the large muscle groups in your arms, including your biceps, triceps, shoulders and forearm muscles. Exercises you should perform include biceps curls, triceps extensions, shoulder press and wrist curls. Gradually increase the number of repetitions and resistance to continue rebuilding your muscles.
Step 5
Purchase a soft ball or object. Squeeze the object daily in each hand for five to 10 minutes per day to rebuild muscles in your hands.
