UNDERSTANDING FIBROMYALGIA AND HOW EXERCISE PHYSIOLOGIST CAN HELP.

Musculoskeletal ConditionsExercise Physiologist Mount GravattExercise Physiologist Upper Mount Gravatt
Written By Jeff Yang
Treatment for Fibromyalgia

Fibromyalgia is more common than you think.

What is it ?

  • Fibromyalgia is a chronic disorder characterized by widespread musculoskeletal pain, tenderness, and fatigue. It is often accompanied by other symptoms such as sleep disturbances, cognitive difficulties, and mood disorders. Fibromyalgia can significantly impact a person's quality of life and daily function.

  • Fibromyalgia is a common condition that can affect people of all age groups. The condition impacts two out of every 100 people, more common in women and individuals with preexisting autoimmune or inflammatory conditions.

More information about Fibromyalgia, click here.

Symptoms

  • The symptoms and severity of fibromyalgia can vary between individuals. These range from,

    • Widespread pain: Pain that affects multiple areas of the body, including the muscles, joints, and soft tissues.

    • Fatigue: Persistent feelings of exhaustion, even after adequate rest or sleep.

    • Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up feeling unrefreshed.

    • Cognitive difficulties: Often referred to as "fibro fog," this can include problems with memory, concentration, and mental clarity.

    • Other symptoms: Headaches, irritable bowel syndrome (IBS), temporomandibular joint (TMJ) disorders, sensitivity to light, sound, or temperature changes, and mood disturbances such as anxiety or depression.

  • Not all individuals will encounter identical symptoms, each person will exhibit a distinct set of unique symptoms. The symptoms may fluctuate from day to day, and they may appear and disappear unpredictably.

What causes Fibromyalgia

The exact cause of fibromyalgia is unknown, but it is believed to involve a combination of genetic, environmental, and psychological factors. Some potential triggers or contributing factors may include:

  • Genetics: Fibromyalgia tends to run in families, suggesting a genetic predisposition to the condition.

  • Physical or emotional trauma: Injury, surgery, infections, or significant psychological stressors may trigger the onset of fibromyalgia symptoms in some individuals.

  • Abnormal pain processing: People with fibromyalgia may have heightened sensitivity to pain due to alterations in the way their central nervous system processes pain signals.

Risk factors of Fibromyalgia

  • Gender with women more prone to this condition.

  • Family history, passed on by parents.

  • Other health conditions such as osteoarthritis, rheumatoid arthritis or lumpu may contribute to developing fibromyalgia.

Upper Mt Gravatt Exercise Physiologist for Fibromyalgia

Psychological stress plays a huge role in Fibromyalgia flare ups.

Work related stress, financial stress, personal stress, social and environmental stress are factors to consider when flare ups occur.

Trigger for Fibromyalgia flare ups

  • Flare-up can be triggered or worsen with numerous internal and external factors, these can include:

    • Mental stress

    • Illness/ cold 

    • Injury

    • Weather change 

    • Travelling

    • Hormonal changes 

    • Physical stress

How is Fibromyalgia diagnosed

  • Generalised pain in at least 4 of 5 body regions

    • Left upper region

    • Right upper region

    • Left lower region

    • Right lower region

    • Axial region

  • Symptoms present with ongoing discomfort levels for at least 3 months.

  • Widespread pain index (WPI) ≥ 7 and symptoms severity scale (SSS) score ≥5 or WPI 4-6 and SSS score ≥9.

Treatment

No cure for fibromyalgia but the symptoms can be managed with: 

Non pharmacological management: 

  • Aerobic exercise

  • Strength exercises

  • Hydrotherapy 

  • Physical therapy 

  • Flexibility 

  • Cognitive behavioural therapy

  • Massage therapy

  • Nutrition

  • Education 

  • Lifestyle changes

Pharmacological management:

  • Pain relievers

  • NSAIDS

  • Antidepressants

  • Anti-seizure 

Stretching and flexibility for Fibromyalgia. Upper Mount Gravatt Exercise Physiologist

Stretching and flexibility exercises a essential to alleviate Fibromyalgia symptoms. Yoga and Pilates are recommended.

Recommended exercise volume for Fibromyalgia

  • Aerobic 

    • Frequency - 1-2 days progress to 2-3 days/ week

    • Intensity - Low intensity

    • Time - 10-minute bouts progress to 30-60 minutes as tolerated 

    • Type - Low impact (walking, aquatics, cycling, ect)

  • Resistance -

    • Frequency - 2-3 days/ week with 48hr rest in between

    • Intensity -  low to moderate intensity 

    • Time - 4-5 repetitions progress to 8-12 repetition as tolerated. 1-2 set progress to 2-4 sets. With 2-3 minutes rest inbetween.

    • Type - Body weight, elastic band, dumbbells and pin loaded machines.

  • Flexibility -

    • Frequency - 2-3 days/ week

    • Intensity-  tolerable 

    • Time -  hold for 10-30 seconds as tolerated 

    • Type - Static and dynamic stretches

Exercise Physiology for Fibromyalgia

  • Exercise Physiologists are health professional that can manage and support you individuals with fibromyalgia, we help you navigate a complex labyrinth of symptoms and challenges. Exercise Physiologist provide the right support and guidance for individuals to learn how to manage their condition effectively and improve their quality of life. Exercise have proven to provide extensive benefits in alleviating Fibromyalgia symptoms and can reduce the onset of many other chronic health conditions.

  • They provide a holistic treatment plan to manage fibromyalgia. By combining the expertise of biomechanics, exercise, pain management, chronic health and rehabilitation, they can help reduce symptoms, increase exercise adherence, and improve your health and well-being. Exercise Physiologist are experts in promoting health, wellness, and rehabilitation through personalised exercise prescription, therapeutic interventions, and education. Together we can helping individuals with Fibromyalgia reach their health and fitness goals and improve their quality of life.

Exercise Types

  • Low-Impact Aerobic Exercise, gentle aerobic exercises such as walking, swimming, cycling, or water aerobics can help improve cardiovascular fitness, reduce pain, and increase overall energy levels without placing excessive strain on the joints or muscles.

  • Stretching and Flexibility Exercises, Incorporating stretching and flexibility exercises into a daily routine can help alleviate muscle stiffness, improve range of motion, and reduce the risk of muscle tightness and spasms commonly associated with fibromyalgia. Yoga, tai chi, and Pilates are excellent options for enhancing flexibility and promoting relaxation.

  • Resistance training exercises, using free weights, resistance bands, pin-loaded machines or bodyweight exercises can help build muscle strength and endurance, which may help support and stabilize joints, improve posture, and reduce fatigue. Focus on performing exercises that target major muscle groups while avoiding overexertion and excessive strain.

  • Hydrotherapy exercise is a low-impact and beneficial type of exercise to alleviate pain, reduce tension, enhance mood and increase circulation. Structured exercise programs in warm water can reduce symptoms of fibromyalgia and improve overall health.

Get In Touch

If you want to learn more about Fibromyalgia, get in touch with JY Exercise Physiology now and speak with an Accredited Exercise Physiologist . Located in Upper Mount Gravatt. Book your free consultation and let’s discuss how I can facilitate your needs.

Call +61 421 967 711

Email jy.exercisephysiology@gmail.com

Apply now free consultation

Jeff Yang
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