Last night I decided to take the dog for a walk...something I have been wanting to do for ages...He is a small dog so he doesn't pull or anything.

By the time I got home my shoulder blade hurt, then my neck, my arm, now my side...I feel like I have been run over!

Any ideas how to walk without increasing pain? Sounds silly but I know this must happen to others!

I find that pre dosing with pain meds helps as well as a pocket so as not to swing my arm or a lsing to support but take it out once in a while to get the blood going if you need to and make sure there is no numbness and tingling in your ...light sling...used only for support and to take the weight of your arm off your shoulder.

just some thoughts....and small walks a few times a day may be better....you know how well I do my own pacing....lol like not!@@@

take care,
love and hugs,
Victoria

You are right that you are not the only one.

I found that when I did my stationary bike, with absolutely NO movement to the top of my body, (except maybe breathing), that at minute 6, I would always swell up on the right side, feel the pressure, and then have a full-blown pain flare by that night, that usually lasts a few days at least...

Quite a deterrent to exercise.

But, the solution of no movement is what caused my adelectosis (lungs gluing at the bottom from shallow breathing), and, we DO need aerobic exercise to the rest of the body.

So I do it (go for short walks) as soon as a pain flare is over, and then go ahead and have the pain flare, just kind of doing this pattern, for the sake of my over-all health.

Gentle massage seems to help smooth out the lumps that form on the muscles.

some things that worked for me w/primarily Neurogenic TOS follow. please note that my TOS is chronic. this applies to chronic vs. acute stages as this would not have been an option when i was in acute stage or very flared. (And now that I have the vascular component my job is to watch for swelling and stop before it swells too much. To avoid vigorous walking--but slow and gingerly I can manage.)

This is diff than what Peter Edgelow taught me to do to treat my newly diax TOS primarily Neurogenic TOS yrs ago. He said to AVOID flare, to NOT exercise to the point of flare. Learn to recognize in your body that pre-flare point and stop when you reach it. To stop at only 2 minutes if that's what it takes to keep out of flare. To attempt to train to walk for 20 mins, several times a day. btw-cold fingers are a sign to watch for.


0. wear really cushy tennis shoes; watch so you hit the ground softly. especially if you also have cervical neck issues as i do. Take your walk on softer surfaces if you can. (i am most comfortable walking on spongy surfaces-the playground material made of old tires is something i seek out if there is one on my route.)

1. Place a strap (like a yoga strap) through the loop of the dog's leash. belt the srtap around the waist so the dog pulls on the hips and not the arm/shoulder/upper body.

2. pre-medicate if nec. but aim for anti inflamatories or other vs. pain meds so that you can be as aware as possible of your body on the walk.

3. ice if nec or do your breath work upon returning home. Or lie down and do some Sharon Butler stretches.

4. DO NOT let the arms hang down freely--or if you can, do so for short periods of time.
ideas--- wear a fanny pack or strap around the waist or have high pockets your arms can be placed in. Your arms rest on the purse area or hands can be tucked into the strap in a variety of locations.

*Whats' best for me is this-tie a knot in a long narrow scarf. place the scarf around my upper arms. Place the TOS arm/arms inside the scarf in front of the body. it sort of looks like a prayer position with arms resting against the scarf. This takes the stretch off of the arms and unweights them. then when i can, i take an arm out for bits of time.

5. watch and see if you get flared initially and then maybe are able to walk off that flare. what happens to me often is this. A flare occurs initially after a few minutes of walking--first in neck, then moves up the neck to head /ear /jaw and down the neck to arm, hand and also moves out to shoulder blade and upper back. Sometimes I can walk several minutes creating an initial flare and then the initial flare subsides and I am comfortable. I watch to see if I am creating a lasting flare or if it's one I can work through and am able to keep walking longer. The trick for me is to be able to walk off that initial flare and then walk as much as I can but not so that I will create a larger, lasting flare.

6. Here's one more idea but it wont help you walk your dog. Walk in the water. Go to a pool that has lanes where they have an open lane for walking. Wear shoes, ones made for aerobic activity in the water. You may find that you can walk, forwards and backwards, perhaps even skip or jog! The arms can be loose or tucked into the body if that's what you need. I wear a synthetic bicycle T-shirt that keeps me warm and stays relatively dry. I tuck my arms into the shirt by rolling the bottom fabric around my fists.

7. If that's too hard on the TOS try walking in water suspended. Wear flotation around the ankles and do walking and jogging motions suspended in warm water up to the neck or chin. This takes all the weight off the spine. It feels great to me. I've seen several TOSers in the warm pool and some have gotten better.

Of course my biggest advice is pay attention to one's body. It will lead you to what works for you.

Tshadow tried stationery bike and found it caused great flares.

Here's something to try:

Lie down behind the stationery bike. Place a mat on the ground and something for your neck if you desire stabilization.
Place your feet in the pedals (need those clip things) and begin. This allows your lower body to exercise while the upper body remains immobilized. You just have to get the correct resistance adjustment before you lie down or have someone there to set it for you.

I learned this also in PeterEdgelow's PT as the treadmill walk flared me up.

YOu could also try a recumbent bike with a board placed behind you to support your body all the way up to your head. You get the board at the gym or club where you use the bike. It's light weight and covered with the same material as their exercise machines.

Other things to try are machines where your feet dont' leave the ground. Like Ellypticals, X-Country machines. I don't use any arms w/any machines-I find a way to keep my arms immobilized as using them causes flare.

However w/vascular now I find ellypticals too vigorous. The swelling begins after just a few minutes. And I saw shaking and discoloration too.

ditto on elliptical- it is just too bouncy for me.

I like to use the treadmill at a high incline (15%)- then I can walk slowly but it is still good cardio. Also the incline helps me lean just a tad forward which helps my posture. The stairmaster works similarly, i just walk slowly in both instances...but if the level is set right on both machines I can get good cardio without jostling anything too much or losing good postural form. I also find the handles in both cases to be good for resting the hands on...i.e., i can do treadmill easier than i can walk down the street----

Hi Jamy great thread. In 2004 after sustaing work injuries I put on alot of weight on I became deconditioned as well. I started doing stretches everyday, was eatting healthier, drinking lots of water and started walking every morning. As soon as I woke up I would dress in a few layers, throw on a hat and gloves, lace up my sneakers and start walking. Some days it was very cold and windy, wintery days. My destination was the lake about 1/2 a mile away. The first week or two I didn't get that far, but with determination I got there and beyond. I kept this up and lost 70 lbs, within ayear. I found trying standing tall and straight was hard and what to do with those arms? I found a hoodie with a big front pocket most convienent.
Walking also helped me have some alone time, time to pray, time to think, time to dream. Some trips I'd see woodpecker's, coyotes, eagles, geese, deer and I saw a huge blue herring once. But best of all it gave me more energy. I need more energy now, I am so tired all the time. I can go to bed at 10:00 pm and wake up at 7:00 am and feel like I never slept at all.
Jamy I think it's time for me to hit the road again, tomorrow morning!
Thanks for this thread.
Hairdresser

Thanx everyone. I am still in a flare...both my PT and MT could not beleive it. Serves me right being so stupid! Lots of great comments here so hopefully I hit them all! I too have put on weight (or at least not lost anymore!) and really just need to get feeling better all over...

Hairdresser - like you I love to walk...I like to be out and just think about everything...contemplate life. I used to just walk and walk with the dog...and find being outside walking is far more relaxing then a treadmill. I like the hoodie idea...If I can get something together to tie the dog to my waist then I can walk with my hands inside my jacket. That's exciting enough that I can wear a jacket...the past few years I have not even been able to wear a coat...I usually live in a vest and a hoodie! My MT suggested really bundling up so I am going to dig all my winter stuff out of storage this week (scarf, mitts, hat). I love blue herrons! I usually see them when I am driving along this certain spot of the highway, which is weird in the middle of the city!

Johannakat - I used to love the treadmill and like you would set the incline high. I would walk slow but knew I was getting a workout...my arm still swelled though...I had to remind myself to keep it on the arm rest ALL the time. I hated the elliptical and not much of a bike rider...

Fern - I see a lot of people doing that 'reverse bike' thing at pyshio...usually sitting in a chair behind the bike. That looks kinda comfy! I might be able to get into that. I find the recumbant bikes uncomfortable for some reason. You have lots of great other points. I wear some great hiking shoes with orthotics...they seem to be pretty good walking on the sidewalk. I am going to look for a sol'n to the dog leash...I know you can get waist leashes but the sol'n may be as easy as a yoga belt as you point out. The flare you describe sounds like me right now...hand, arm, shoulder, shoulder blade, neck and into my jaw...I feel like a mess! I have been going to some waterfit classes they really are great. I can do what I can do and the water is great resistance. I know where I used to live they have time for 'water running' set aside, not sure if they do here. I have been told swimming is prob one of the best things for TOS sufferers.

I think the lesson here is starting small and working my way up. Start out with a few 5-10 min walks and just listen to my body...