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Exercise and Fibromyalgia Part One
By murray | May 21, 2009
Beginning a Program
When designing a program for a beginning exerciser with Fibromyalgia Syndrome (FMS), gentle stretching may be the primary activity. It may be the sole component for unconditioned clients or or those who have severe and 
activity-limiting pain or fatigue. Muscles should be warmed up prior to stretching. Some clients may require this be done passively with the use of a hot tub, shower, steam bath, or electric blanket. For most individuals, an active warm-up, consisting of large movement such as walking or arm circling should be performed.
At Phoenix Fitness West Hamilton, we usually begin our clients more gently than you would an individual without FMS with exercise that is well- tolerated. The client should feel like she can do more upon completing the Personal Training session. If a client feels like she/he has done all she can possibly do at the completion of the exercise session, there is a strong likelihood she will have pain withing 24 hours. Over exercise may increase muscle micro-trauma and result in delayed muscle soreness. Delayed pain, one to three days after exercise, is most common.
Gradual light endurance exercise would most likely be incorporated into our client’s overall program. In designing the exercise program, it is important to consider what activities our clients do. Walking is an ideal exercise if she/he experiences no hip, knee or foot pain. Aquatic exercise may be better tolerated and includes water walking, water calisthenics, deep water work, or lap swimming. Cycling is an enjoyable activity for some individuals. However, it is weight-bearing on the buttocks which may aggravate myofacial pain in the back or leg.
Hamilton Personal Trainer’s encourage all beginning exercisers to add a few minutes each day to home activities. For example, walking to the mailbox or walking the dog. We individualize exercise for each FMS client. A “one size fits all” approach to exercise prescription will not work. We find what works best for each of our clients.
Keep in mind that exercise will not necessarily make an individual with FMS feel better as it does with someone without the condition. In fact, a client may feel worse upon starting an exercise program. Therefore, it is essential to begin slowly and not overwork the client.
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