how do i move past the upper body tightness so i can work out?

cs34

i really need and want to start working out and getting my life back. i did a DMX with latt flap in March 09, lymph node removal & immediate reconstruction, chemo in May and finished Rads December 17th and still have tissue expanders in.

i got on the tread mill last week at home and i pushed something that had the tread mill on interval training. {because i feel so restricted on what i can do now compared to what i used to do, i wouldn't change it.}

while i was going, my upper body felt so weird that i started to cry. just confirmed all that i had been through.

has anyone felt that tightness, vice grip, heavy feeling get worse while working out? how did you get move past it? did it ever get better?

Anonymous

Oh sweetie, are you pushing too had after RADS? What does your ONC say? Do you have access to a trainer (like the Y) to get on a 'slow' program of physical recovery. I do not have the diagnosis that you do and certainly not the surgery but my scars are like 'burns.' Every morning, i have to wake up and really do slow stretches to stretch my skin out. It seems to shrink overnight. And the chest tightness-have you had blood counts done recently? Do you feel winded when you exercise? How are you on the blood panels (anemia?) causes chest tightness when exercising. Just some thoughts but not much experience except retired med prof. Blessings, SV

cs34

hi stillverticle,

thank you for responding. the tightness is from the tissue expanders and the surgery. i heard some on this site call the tissue expanders the iron bra and there is no better description than that!

i did go for my first follow up blood test and all was well (this test), thank Jesus!

i absolutely did too much too soon but i didn't want to stop. i'm just going through the after effects of the past year and wish i could grab onto working out as a help to the emotional strain but the physical is getting in the way now which further depresses me.

i just wish (like most of us) that i could feel like i used to OR just deal with the way i feel now better than i am. i heard the exchange to the implants feels so much better so i try to look forward to that but that's not happening until June or July.

OneBadBoob

Time will pass, CS, and you will get back to quite close to our old self, if not completely back.

The key is going slow, and having help from a properly trained physical/OT therapist familiar with breast cancer recovery exercises,  who can help you do the right stretches, at the right speed and frequency, so you don't do any harm, first off, and you slowly increase your strength.

I highly recommend the LeBed Method DVD for a start and that is what it is a start.  Gentle, slow, you can do it seated if you are too tired to stand.

Many PT's and OT's don't think it is not enough to build strength in the long term, but think it is just wonderful to build strength, stretch, have some great music and fun, at this early period in your recovery.

Overdoing is not good.  Period.  Time passes and while it is hard to wait, the day will come when you will be "loose and flexible" and be able to do much more.

I did not have lat flaps but TRAM, and it took quite a while to get back to being strong and feeling normal.

So about 2.5 years have past, and I never thought I would get to where I am today.

Patience!  As difficult as it may be, is what works.

And please remember the risk reductions for lymphedema and the Exercises for Lymphedema from the National Lymphedema Network.

We also have some tips on exercise from Naomi Aaronson, MA OTR/L CHT, on the Stepup-Speakout website.

ShellyJo

OK, As a survivor and Personal trainer. My quick answer is S L O W L Y. So slow your almost goiing backwards..lol jk

I had full ax node removal and double mx with immediate reconstruction. for almost a year I just about did nothing but low impact cardio, walking. dance class. recumbent bike.. You do however need to stretch that area. The node side for me was the most excruciating. gentle stretches with a therapist is what I would recommend until you have some decent range of motion in your upper body. You wlil still have tightness when you start to weight train again. I started very light, 2-5 pounds and only did partial range of motion until I felt " the pull" and then I would stop at that point and repeat exercise for a full set of reps. Every time you workout you will gradually increase the range and gently move into that tug until you make some stride for full range of motion. its been almost a year since my double mx and I just about at fulll range of motion and I would consider myself an athlete and would never think it would take ME this long . Very frustrating but doable. The most important thing is to RESPECT YOUR LIMITS. Any discomfort then stop immediately and just go back to the stretching till you feel ready to give it a go again.. walking and stretching is always my fall back routine.. Mess around with the incline on the treadmill. I throw my ipod on and do an hour at different levels. Keep the heart rate up a bit and recover your aerobic capacity which treatments and sedentary life wrecks havoc on. Keep the muscles pliable. 

cs34

thank you onebadboob & shellyjo!

a few things have come up since i wrote. i'm now being faced with possible ovary issues. blood work for ovarian cancer came back fine but it doesn't mean there's no cancer present. i'm not being negative--i just have to prepare myself incase i wake up from the surgery (removing the ovary) and they tell me it's cancer.

on a good note: i went to physical therapy yesterday and she told me about cording. did you ever hear about that? i believe she explained it as the tissue by the lymph node removal arm as tightening and she had to "massage" it to separate it. it hurt like heck but really, really released that rubber band of tightness. (just a tid bit incase anyone else reads this and has that extreme tightness, pain and uncomfortableness by the lymph node side. go to physical therapy.)

and i also bought a yoga matt and found that my cable company offers free on demand exercise and i found a light yoga which is classified as stretch and relaxation.

i'm trying really hard to keep myself sane right now...just can't believe i am here again.

at least if i have to lose my hair again, it won't be the long (fake) blonde hair worth thousands of dollars for high & low lights! LOL

needless to say, i stopped complaining about my present hair situation...it's VERY short but now...who cares! i'll wait as long as it takes to grow being faced with possibly losing it again.

have a peaceful day and thank you again for your words!

nmk53

I had a abdominal tram flap in January 2010. My doctor said massage therapy would be very helpful. He was right!. Find a good massage therapist and it will definitely help with the tightness. Someone who is familiar with myofascial release is the most helpful, I think. It does not feel great at the time but after my second session, I felt three inches taller! Also a lot of walking helps me with the core at this time. I hope to get into pilates but I am not rushing as I want to make gradual gains with the minimum of setbacks. I wish you the best with the upcoming surgery and am sending a prayer for you to keep your spirits up and positive thoughts in the universe for continued health!

2bsnapod

I second what nmk53 said regarding massage.  Although I had 2 lumpectomies on same breast instead of a masectomy, I also had tightness.  I have always been active and played volleyball once a week through my treatment.  After radiation my shoulder was so tight that I couldn't even raise my arm straight up.  When I served and spiked my motion was very restricted.  I was extremely frustrated to not be able to do what I normally could do.

Once I started massage every two weeks, with specific work on my shoulder/lats my tightness has lessened.  My flexibility is better as well.  Still have a ways to go, however, I know massage is the reason I am doing better.

Kayleigh3483

Just wanted to chime in quickly on the Lebed method -- great way to slowly get moving again and help your lymphatic system to boot!  I just got the DVD and love it.  It's a little corny, but I can feel the difference already.