Tuesday, January 19, 2021
Wednesday, December 9, 2020
But if you find yourself not starting, not knowing when, why, or how to start, then why not just start today?
It doesn’t have to be this big thing you do. Start small, move in a manner that feels good, and do that today.
It’s the moving that matters ♥️
Tuesday, December 1, 2020
I've been talking about using a hand-held percussion massager to help break up fibrotic tissue for a while now. I started in March of this year when I purchased the Wahl Deep Tissue Percussion Massager and I mostly use the 4-finger attachment, to replicate fingers from a Massage Therapist.
- Inexpensive ($27.99 on Amazon)
- Long Handle = Long reach capabilities (bottoms of feet, and can work on my back easily)
- 4-Finger Attachment helps with Self Myofascial Release (SMR)
- Long 9Ft. Cord - no running out of power
- Light weight, only 1.6lbs.
- One dial to adjust the power (2000-4000 pulses per minute)
- POWERFUL - goes from 1800 - 3200 RPM (30 pounds of force)
- Changes power with the press of a button, and the button is in a place I don't accidentally turn it hugher.
- Carrying Case for it, and all the attachments, which is great for travel.
- Cordless, as it has a rechargeable battery
Tuesday, November 17, 2020
There are deep tissue techniques that your PT or CLT can help you with, such as ISATM (instrument assisted soft tissue massage).
You can even learn how to do these at home on yourself, and one of these is called gua sha.
The gua sha tool comes in all different materials, and some popular, lower cost, options include those made from jade and rose quartz.
As someone who likes the meaning behind stones, I like to use them in my energy work, and rose quartz is soothing and helps promote self love.
Have you tried gua sha or other ways of breaking down your fibrotic tissue, and has it helped?
Deep tissue can be very intense and painful, please seek advice from your physical and/or certified Lymphedema therapists to make sure it is not counterintuitive for your condition.
Sunday, November 8, 2020
Sunday is usually my rest and recovery day.
That might mean taking a nap, but always includes various self care treatments.
Caring for Lipedema can be quite expensive, both in cost and time.
So when we find things that are low cost, and have a low time commitment, we might question if they really work.
Dry brushing is one of those things.
Typically a brush is under $15, and only takes about 5-10 minutes to brush your body.
Just like MLD (manual lymphatic drainage), it really moves our lymphatic system, which in turn boosts our immune system.
A win, win, as we head into the winter months, during a global pandemic.
What is your rest day, and what At Home self care do you gravitate towards?
Saturday, October 31, 2020
The following is a compilation of posts and videos I have shared with my Lipedema Fitness Facebook support group; each showing various methods of how I get down to, and back up off, the ground.
Safely getting off the ground is a big deal in later stage Lipolymphedema patients, our balance becomes more and more challenging as we advance, and carry more fluid in out bodies.
Some cannot manage getting up,
A big part of my workouts include getting down (and back up) from the floor. Which was my initial goal when starting to train after my Lipedema diagnosis and after listening to wrong advice being given to us about exercise being bad for our symptoms early on in my diagnosis.
When I began training again I had lost nearly all my mobility and could barely stand. I am grateful to the strength training and improved core strength that allowed me to achieve this goal, and I try to do some ground work as often as possible, to keep being able to do so.
Tuesday, October 20, 2020
Since ankle pumping is a great way to move our lymphatics it peaked my interest. Not to mention working from home can create challenges for staying active.
I purchased it, because I am the Queen of trying things for my group. To see if something our Lipedema bodies can do, and if I find it helpful for caring for our condition.
This was a great deal, as the Cubii Pro lists for around $350. The Cubii Jr. runs around $250. Pro comes with Bluetooth connectivity that wirelessly connects to a mobile app to help you keep track of your progress. Please note that this post contains affiliate links and I may earn a small commission if you click on the link and purchase the item (at no additional cost to you). It does in no way alter the review I provide for any item.
The Cubii came well packaged, included a screwdriver and 4 small screws to put it together (which took under five minutes). It has a handle and weighs about 25 pounds. The deal I purchased came with (2) Therabands, which you can feed through the handle on the Cubii to add in arm movements (again, great for moving our lymphatics and reducing swelling).
It fits under my dining room table, and my knees do not hit the table when using it, although the center support beam on my dining room table does prevent the Cubii from sliding back as far as I would like - an easy fix is to move my chair back, but ideally I would not have to adjust my chair, so I could use effortlessly throughout the workday.
It definitely pumps your ankles, which is great for moving our lymphatics, which reduces the swelling in our legs. It also targets your core (use good posture), calves, quads, glutes and hammies.
Try pedaling forwards and backwards for targeting different muscles, as well as varying your foot positions (having your foot further forward vs. further back on the foot pedal - each will engage difference muscles and parts of the foot). I was surprised at how quickly my muscles felt the movements, especially my quads, I could tell my body was not used to moving in this direction, similar to a seated knee lift, and it was nice to feel those muscles getting a good workout.
There is a resistance dial on the front (goes up to an 8), the higher the number the more resistance, and it is pretty challenging on 8, I am using at a 5 most of the time, and bump up the resistance if I want a more challenging experience.
I began using Cubii while checking emails, then when watching TV (after work) I would use during commercials. Fitting in small increments keeps you active.
PLUS: it really helps move those hip flexors! Key when you have a desk job.
I have not charged it once, I just use it manually. Mainly because the cord does not reach the Cubii while it is under my table, so I would have to move it out and charge it, then move it back in. Not a too heavy thing (again about 25 pounds), but more a convenience thing, and I don't have a need to track my friends on the bluetooth, but I would like to know stride, mileage, time, etc. So eventually I'll plug it in and give it a go.
The bonus on the weight of the machine, is it doesn't seem to move while you are using it, the weight keeps it stationary, which is a good thing. It is built solid.
There were (2) other pieces in the box, 2 wheel stabilizers, if you use while seated at a chair that has wheels, the front two wheels would sit in the stabilizers and thus not roll when you pedal. Smart!
Summary: I think this is a good option (if in your budget) for those with limited mobility, like many with later stage Lipedema, or if you are just starting to get active, or recovering from an injury (knee, hip, ankle). It is very easy on your joints, especially those knees. But if you are looking to replace gym (cardio) type workouts (treadmill, bike or standing elliptical), this will probably not give you what you need. This is a seated option only, they include warnings to not stand on it.
I am dealing with some plantar fasciitis (heel pain), and using the Cubii does not seem to cause any additional pain, like standing seems to do.