Before I was even diagnosed with FM (fibromyalgia) I had (possibly) sharply asked someone not to grasp my elbow as it hurts. A friend across from me asked if I had FMS.
Now, since being diagnosed I have encountered that comment numerous times. Apparently arm pain is a common issue in FM sufferers.
That being the case my favorite RMTs (Registered Massage Therapist) gave me this little exercise to do. I have to depend on this fairly often, especially after trying to do more chores than I should, and often in the mornings to just get moving properly. It has been a god send!
It's called Contrast Hydrotherapy.
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Step 1: Things You Will Need...
- Music to keep you from getting bored and to time how long you are soaking (not to be placed too close the water tho!)
- a Towel to dry off with and to lay on the sink edge(so you don't soak your shirt)
- A double sink (or failing that 2 sink sized plastic tubs/containers) (sizing...long enough to rest your arms from elbows to hands, and deep enough to cover elbows. )
Step 2: Fill the Sinks!
1) Fill one sink with the hottest water you can stand...without burning yourself!!! (I claim no responsibility for 1st, 2nd or 3rd degree burns !!)
2) Fill the other sink with the coldest water you can make...even add ice cubes.
3) Put on your music if you have it! (again, not near the sink :)
Step 3: Take the Plunge!
1) Put your arms in the hot sink water. Keep them there for3 minutes.
2) At the 3 minute mark, plunge your arms into the cold water. (try not to scream...it scares the neighbours) Keep them there for a half minute.
3) Repeat several times if you can handle it. I find even the one dip makes a huge difference for my arms!
Your arms will look a bit like a well cooked Lobster now, it's ok they are supposed to
They tingle and feel so light!
Remember to rest for about a half hour after...your muscles need time to settle down!
(pics only show one arm 'cause I had to use the other hand for snapping the picture :)
Step 4: Additional Info Found....
I found this info on a site about hydrotherapy...and yes it was under the arm bath section.
Hot water bath...
Bronchitis, asthma, incipient respiratory infection, circulatory problems, angina pectoris
Cold water bath....
The Hot water arm bath should be followed by a cold arm dip, then by half an hour's rest
The site I found on hydrotherapy...(no snickering over some of the terminology lol) They give you plenty of uses and warnings etc.
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