It just hurts everywhere: Anyone who suffers from the so-called fibromyalgia syndrome (FMS) often complains of pain all over the body , especially the muscles and the tendons. The attacks can last for several days and put an enormous strain on everyday life. On this page we would like to show you ways and measures with which you can extend the breaks between attacks and thus significantly improve your quality of life in the long term.
Not sure whether your symptoms suggest fibromyalgia or are you interested in how the syndrome came about in the first place? In this article you’ll find this detailed information.
Tip # 1: keep moving
If you suffer from fibromyalgia, you probably know it: After a doctor’s marathon, maybe even hospital stays or psychosomatic treatment, you are still not rid of your symptoms. Often the various measures simply do not achieve the goal because no specific physical cause can be found . Our experience has shown that too much tension in our muscles and fasciae can cause pain and the cause of seemingly inexplicable complaints.
Although we often do not speak of fibromyalgia as a disease, that does not mean that we do not take the symptoms seriously. On the contrary: We want to help you understand your pain more.
Especially if it hurts avoid * inside, there are many patients to move . This is exactly where the key to the solution lies . This is also made clear in the guidelines of the European rheumatologists (European League Against Rheumatism): Physical exercises are the only therapy variant that is rated “strongly recommended” – from endurance training to aqua jogging 1) .
We have developed our stretching exercises especially for pain patients who want to counteract over-stretched and shortened muscles and fasciae. It is best to start practicing with the areas of the body that are particularly affected by pain. Be patient and give yourself time for it to work. Our exercises range from head to toe – just choose the right one for you.
Fibromyalgia exercise for the whole body
This exercise is especially useful if you have pain in your hips, buttocks, back, and / or thighs. All you need is a sturdy chair that you can hold on to securely. https://www.youtube.com/embed/Gsucudqqzl8?enablejsapi=1&origin=https%3A%2F%2Fwww.liebscher-bracht.com
Tip # 2: Relax your tissue with fascia roll massages
An effective way to relax your muscular-fascial tissue and mobilize it in a gentle way are fascia roll massages . This method can be uncomfortable at the beginning, especially with extremely shortened and tense areas of the body, but don’t let it scare you and only apply as much pressure as you can bear.
The aim of the fascia roll massage is to get your fasciae supple so that your muscles have the space they need to stretch. By moving you get the metabolism of your fascia tissue going : The metabolic products that are no longer required are shifted and can therefore be transported away more quickly. This is how you actively stimulate repair processes .
In addition, the cilia on the fibroblasts (which weave new fasciae 24 hours a day) can break down matted fascia threads, which also provides relaxation and new flexibility . You are doing something good for your muscles without much effort! The fascia roll massage is therefore an excellent addition to our stretching exercises.
Tip # 3: Use osteopressure as an acute aid
We assume that pain is in most cases the result of excessive muscular-fascial tension . In order to provide significant relief in acute cases, we at Liebscher & Bracht have developed a manual therapeutic technique known as osteopressure . Here, pain receptors are specifically pressed at very specific points in the periosteum. The brain then gives the muscles and fascia a direct signal to relax.
In this way, the tensions can be reduced to a normal level quickly and effectively . As soon as relaxation has started, the pain or discomfort can also go away. Since fibromyalgia patients usually affect several areas of pain at the same time, this method can help to get specific areas symptom-free .
You can also use a light version of the method on yourself. However, if you are still unsure and would prefer to put yourself in experienced hands, please contact a certified Liebscher & Bracht therapist.
Tip # 4: watch your diet
In order to get the symptoms of fibromyalgia under control, it is also important to take a look at diet: It is assumed that so-called oxidative stress is increased in fibromyalgia . This means that the body has to deal with many free radicals, i.e. aggressive oxygen atoms.
For this reason, an anti-inflammatory diet that has antioxidant effects is recommended . You can get antioxidants through a wholesome, plant-based diet that is rich in vitamins, minerals, trace elements, enzymes and phytochemicals. Anything that increases muscle tone, e.g. B. Luxury foods such as alcohol should be avoided.
Intermittent fasting is another way to stimulate the self-healing processes in the cells . The aim is to give the body specific breaks in the intake of food. In this way, not only can the metabolism be relieved, but so-called autophagy also work. You can think of this process as a garbage disposal, in which harmful molecules are broken down and the cells can renew themselves.
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