getting started and sticking to a plan!!! · under your control flexible to your needs. inhibitors...
TRANSCRIPT
![Page 1: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/1.jpg)
Getting Started and Sticking to a Plan!!!
Sue Maillard [email protected]
Helene Alexanderson, PhD, [email protected]
![Page 2: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/2.jpg)
Exercise is:
SAFEEFFECTIVE
VITAL IN REDUCING DISEASE DAMAGE
UNDER YOUR CONTROLFLEXIBLE TO YOUR NEEDS
![Page 3: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/3.jpg)
Inhibitors to Exercise Programmes
FEAR
Weakness
Reduced movement
Reduced mobility
Pain
Fatigue
Mood
Self-Belief / Self-doubt
No idea how to start!
Understanding yourself
![Page 4: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/4.jpg)
Knowledge
Belief in Exercise
– Self belief
– Understanding of change in medical belief
Fear of Exercise
– Will I do more harm?
– Am I safe to do the exercises?
– Where do I start?
![Page 5: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/5.jpg)
Philosophy
Your disease belongs to you.
![Page 6: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/6.jpg)
![Page 7: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/7.jpg)
![Page 8: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/8.jpg)
However
What about pain?
– What does it mean?
What if I do some harm to myself?
I am scared and I don’t know where to start with exercise
PAIN and FEAR can really inhibit progress and participation
![Page 9: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/9.jpg)
Definition of Pain
A negative sensoryand emotional
experience
![Page 10: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/10.jpg)
Managing pain together –improve disease control
Defined, shared and held by everyone
American Pain Society (2012)– Improve all domains of functioning and quality of life
For you and your family– Facilitate change in relationship to pain/disease– Optimise quality of life– Increase function despite pain / disease– Facilitate adoption of self-management approach– Enhance well-being
10
![Page 11: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/11.jpg)
Complexity of Pain / Loss of Function
0 10
Inflammation
Muscle weakness
TirednessImmobility
Loneliness
Medication Muscle strengthening
Sleep Physical activity Fun activity
![Page 12: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/12.jpg)
BIO-PSYCHOSOCIAL MODEL OF MANAGEMENT
Physical / what you do
Psychological / what you
believe
Social / Family
![Page 13: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/13.jpg)
Obstacles to effective self-management/recovery
13
BioComplex condition,,
changeable presentation, effectiveness of treatment,
receptiveness to recommendations,
biomechanical compensations, unclear prognosis,
functional impairments,
Socialpoor work attendance (social
isolation),
family dynamics/discord,
roles (sick role),
reduced activity based interaction with peers, Supporting the family,
partners employment,
any welfare concerns, recommencing work,
social support services locally
PsychAnxiety re treatments/prognosis,
low mood
reduced function
social isolation,
family members anxiety/low mood, family coping strategies,
Pain management,
adjusting to environment/ condition/function,
motivation,
helplessness
![Page 14: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/14.jpg)
Approaches to managing obstacles
14
BioPhysiotherapy: rehab, retraining
muscles, normal movement patterns and range of movement, function/mobility
OT: encouraging appropriate ADLs
Function despite pain
SocialWork devise a paced, graded return
Support to enable partner to access their own pain management intervention and return to
work/alternative role outside ‘carer’
Encouraging enjoyable interaction with others
Support partner through understanding of pain to increase function
PsychoActive Relaxation
Distraction
Stress management (goal setting, communication, time management…)
Psychological Therapy options:
Cognitive behaviour therapy (inc. graded exposure to overcome fear avoidance, cognitive restructuring
to address anxiety)
Mindfulness based approaches
Acceptance and commitment therapy
Systemic/family therapy:
relationship difficulties function of disability
Info/Education
PacingSleep hygiene
Group Rx sessionsGraduated return to work
![Page 15: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/15.jpg)
Immobility / Rest
Focusing on the Pain
Fatigue
FEAR
Negative thoughts/feelings/emotions
Muscle weakness/loss of stamina
Abnormal movement patterns
![Page 16: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/16.jpg)
Exercise / Movement
Distraction
Positive thoughts / feelings / emotions
Sleep
Confidence
Good muscle strength
Normal movement patterns
![Page 17: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/17.jpg)
• Exercises and physical activity• Distractions
– Games– Crafts– Movies– Reading
• Going to work• Positive statements• Coping statements• Imagery
– Safe/happy place– Changing the pain image
• Relaxation– Guided Imagery– Progressive Muscle Relaxation– Controlled Breathing
• Comfort items (marbles/ velvet etc)• Self hypnosis• Hobbies/activities• Friends and families• etc
![Page 18: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/18.jpg)
Find reasons to do exercises and activity
NOT reasons not to do them!
![Page 19: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/19.jpg)
Positive Approach
Improve mood
Increased energy
Less pain
More activity
More determination
More positive solutions
More mobility
Dedication to treatments – exercise and meds.
![Page 20: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/20.jpg)
Encouraging
Supportive
Confident
Enthusiastic
Acknowledging pain but not listening to it
Taking care of themselves
![Page 21: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/21.jpg)
![Page 22: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/22.jpg)
Emotional Affectsof Exercise
Confidence
Self - Esteem
Inclusion
Individual programme
Group Physio Sessions
Group sport / training– Care is needed to ensure inclusion and not
exclusion!
Floriani V 2008; Bergeron 2007; Faigenbaum 2007; Hallal PC 2006; Hass 2001
![Page 23: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/23.jpg)
Simple vs Complex Exercise
Complex exercise (General fitness)
– Walking
– Running
– Football
Simple Exercise (correct biomechanics)
– Hip abduction
– Straight leg raise
![Page 24: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/24.jpg)
Pacing
![Page 25: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/25.jpg)
Consistent Pacing
On GOOD days do not do more
On BAD days do not do less
![Page 26: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/26.jpg)
Changing the focus of pain in your life.
Write lists:
– What you would like to do in your life?
– What is stopping you achieve this?
– How are you going to overcome these issues?
– What do you need to overcome these?
– Who do you need?
![Page 27: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/27.jpg)
Example:
I want to walk the dog:
– Too much pain in my legs
– My muscles are too weak
– I get out of breath easily
– I am nervous the dog is going to pull me over
– I am nervous about going out on my own
(How / what / who!)
![Page 28: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/28.jpg)
Activities in daily life
– Most affected
Activities of moving around (walking, running, walking stairs, public transportation)
Work/school work
Leisure activities – sex life/intimacy important
– How hand function influence activities and quality of life?
Opportunity to participate in a study in the lobby
Includes: measures of hand function and answering questionnaires
28
![Page 29: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/29.jpg)
Set goals
Specific – short and longterm
Measurable
Attainable – should be important for you
Realistic
Timely – set a time frame for when you want to reach the goal
Set new goals – exercise diary
![Page 30: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/30.jpg)
Tools to stay on trackExercise diary
App – run keeper or similar
– Keep track on changes in function and exercise activities
Have contact with a physical therapist to assess your function and develop your exercise
Local myositis support group – exercise together with others with myositis
– Help each other to stay on track
![Page 31: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/31.jpg)
What if I fall of the wagon?
Start again – find activities you enjoy
Set new goal – start doing something and increase slowly – weekly/monthly –longterm target
Don’t try to do too much too soon
Get support from family, friends
![Page 32: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/32.jpg)
How to improve activity
Ergonomics
– Less energy
Activity/ Exercise Rest
![Page 33: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/33.jpg)
Assistive devices and ergonomically smart things
33
Assistive devicesCompensatoryEronomic/energy saving
![Page 34: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/34.jpg)
34
Assistive devices and ergonomically smart things
![Page 35: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/35.jpg)
Wrist splint
![Page 36: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/36.jpg)
Dorsal flexion
Anhörigträff 2008-09-10 36
Swedish Ankle Foot Orthosishttp://www.rehabmart.com/product/swedish-ankle-foot-orthotic-252.html (57USD)
http://camp.se/fot-och-fotledsortoser/toeoff-familjen/navigaittm.html
![Page 37: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/37.jpg)
Knee orthosis
Anhörigträff 2008-09-10 37
http://www.shutterstock.com/pic-305349119/stock-photo-anatomic-knee-orthosis-elastic-dressing-knee.htlm
![Page 38: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/38.jpg)
Conclusion
Active participation in managing your disease
Exercise is vital in the management of myositis
Find effective pain management techniques– Distraction
– Active relaxation
Improved function
Alter focus/thoughts about exercise
Mindfulness
![Page 39: Getting Started and Sticking to a Plan!!! · UNDER YOUR CONTROL FLEXIBLE TO YOUR NEEDS. Inhibitors to Exercise Programmes FEAR Weakness Reduced movement Reduced mobility Pain Fatigue](https://reader034.vdocuments.mx/reader034/viewer/2022042408/5f22ca94739ae521a5357531/html5/thumbnails/39.jpg)
Exercise and physical activity
Talk to your neighbor- how do exercise and why?
How did you get started and maintaining?