[noname]

This may not apply to many of you, then again, it may....

I've noticed that if I do intense cardio or weight training (i.e. get my heart pumping blood like crazy) I do NOT experience pain in the muscles that typically are painful for my TOS.

Clearly "blood flow" and "circulation" help.

I'm wondering how many others notice the same. If so, what other things, if any, are you doing to increase the blood flow to your affected musculature?

[johannakat]

a light cardio session can help pain go away for me while i am exercising...but i find it comes back later, sometimes worse.

However, I have just started exercising again after a long break of trying to rest all my muscles.

[dabbo]

I also find that cardio helps ALOT. until ~3 wks ago, i was lifting light weights, but I've had some issues, so i've stopped that for a while. I think the cardio helps b/c it releases endorphins and other things into your body. also, it helps take your mind off of the other things going on. Like Johanna said though, I too feel better for a few hours, and then its back to the SOS.

[astern]

for me, when my heart rate is up (from walking, being upset, etc) I get swelling in my arms, neck and hands. Even being overheated (in car, standing outside, too much hot tub, etc.) causes some swelling and discomfort.

So I try to do my walking - the only exercise I can tolerate besides stretching - when my body is cold ie: not warmed up.

Cardio? Weight training?? These are things to be avoided if they give you pain or swelling!

The hot tub seems to increase blood flow, dialating my vessles and allowing my meds to be absorbed more deeply.

Blood flow: GOOD.
Weight training: BAD.

...at least for me.

[noname]

Originally Posted by dabbo

I also find that cardio helps ALOT. until ~3 wks ago, i was lifting light weights, but I've had some issues, so i've stopped that for a while. I think the cardio helps b/c it releases endorphins and other things into your body. also, it helps take your mind off of the other things going on. Like Johanna said though, I too feel better for a few hours, and then its back to the SOS.

Well I meant cardio in the sense of getting the blood circulating throughout. Dialating the vessels.

Weight lifting can be "cardio vascular" but mostly it will PULL on muscles and could cause compression and hence could aggravate TOS. My prime example for me anyway is a since bicep curl. One bicep tendon is attached to the coracoid process. The other thing attached there is the pec minor. Both CAN pull down on the CP which then compresses the Brachial Plexus because it passes underneat the CP...thus this compression can aggravate the TOS. One thing that has helped me PREVENT that pulling down is to be VERY CAREFUL when I do a bicep curl. For example...I can do one as long as I am on my back (reduces risk of shoulder rolling forward which causes the compression) or against a wall with my shoulders constantly in contact with the wall. If my shoulder leaves the wall or floor...compression. It is very clear when I do them this way. Same thing with carrying a heavy box...because I lift in front...my shoulders have a a tendency to roll forward...this will pull down on the CP...so I have to be VERY careful when carrying a box of any weight.

[Jomar]

One of the PTs had me doing light weights while laying on the table/bench and lifting up so that is like how you describe.
I started with 1lb and was able to progress up to 8 lbs in a couple weeks
We only started that after pain was down @ 1-2 though.
but slow and steady and only to fatigue & ability to do it without any pain increases.

Treadmill/walking doesn't bother me at all - but any bouncing/jumping or wild/fast arm movements do bother me.

[noname]

I think for many it is a reminder SHOULDERS NEED TO GO BACK AND DOWN. This will OPEN the space for the Brachial Plexus to pass under the Coracoid Process. Look at the anatomy and you can see all of this. It IS helpful to SEE what it is you are trying to do to improve the situation and reduce the compression.

Strengthen the Mid Trapezius and Rhomboids to keep the shoulders back, open the chest with chest openers (Yoga has many positions that are specially called "chest openers") and many people with TOS will get relief. Ask your PT ...he/she should be recommending the above....yes, you have to be careful that in doing various stretches that you do NOT irritate the nerve...but there is "good pain" and bad pain...after awhile you will know the difference. It's a very SLOW process but I am getting more and more relief and less flare ups and when I flare up I usually can pin point WHAT specifically I did that caused the flare up.

Watch the posture in front of the computer...watch the daily walking around posture...watch your shoulders as you bend and walk...are you concaving your chest....DON'T...remind yourself constantly.

[fern]

some people can do cardio in water if they flare on land. you can walk/run along the bottom or exercise suspended above the pool floor.

you could build muscle strength by lifting weights in water. (water resistance only, foam or actual weights depending on the exercise). i still flare and am very limited but for example if i were to try to do say a bicep curl i can fine tune it to how i feel that day by adjusting the resistance of my hand against the water. on a better day i could keep my fingers closed and on a more flared day i open my fingers (less resistance). its helpful to get initial direction from a pt or similar so the posture is correct.

what i wonder is why many TOSers can jump and do extensive cardio on land while others cant take the force.

[Jomar]

fern ,
I think a lot of it is that we have different levels of injury and differing compression {main problem} areas.
vascular vs nerve or both
plus -
scalene vs pec minor vs top rib vs clavicle and of course any extra c rib if present.

and for me the minor c spine/t spine stuff is what gets bothered by the jump/running movements.

just a thought too- if the lymph glands are slow or blocked any increase in blood flow will cause swelling from that issue.
just my own theory on that though.

[Stardust]

I use yoga, cardio (treadmill, stairmaster, walking) and lower body machine weights to help control pain levels. (In addition to hot baths, massages, and restricting computer time of course.) I agree that increased blood flow/endorphins are key elements!

I have been wanting to strengthen my upper body but am afraid to--am afraid of flareups. There are some interesting suggestions here (e.g. performing light weight lifting exercises in the water or while lying on your back). I noticed that biceps curls were mentioned, as well as exercises to strengthen the mid-trapezius and rhomboids. Can anybody share more specific information about which exercises they have been able to perform successfully without inducing flareups? (For example, what could one do in addition to bicep curls, performed very carefully of course.)

Thanks!