What is Heel Drop?

I’ve been doing research into new sneakers, ever since my favorites #brooksrevel made a huge change a couple years ago, and became uncomfortable for me to wear. 

What I liked about them was the lower back (as most sneakers cut into the back of my ankle cuff), the less cushion (too much cushion feels unstable to me), and how much my foot pitches to the side (supination) and forward/backward. The revels were great, very stable, didn’t cut into my ankle and flat enough that I could walk and do squats in them. A great fit.

When they changed, my foot started to feel like it was rolling outward. And I felt unbalanced and my knees took the brunt of it. Not good with knee instability.

In learning more about the way the shoe positions my foot, I read a lot about  #heeldrop 

Heel drop, heel to toe drop, shoe drop, it is all the same - it is the difference in the height of the heel of a shoe vs the height of the forefoot (front) of the shoe. 

It is not about the level of cushion a shoe has (that is called the stack), the drop is more about the angle of the shoe. And by adjusting the drop you can improve your comfort, and possibly prevent injuries and falls. 

Zero drop is like walking barefoot, it is totally flat. Low drop is 1-4mm, mid drop is 4-8mm, and high is >8mm.

The average drop on sneakers is 10mm, and that is because most runners are heel strikers. Their heels come into contact with the ground first. A higher drop helps to shift their body weight to the forefoot.

Higher drop may also help if you have plantar fasciitis, Achilles and calf issues, too. 

A lower drop is good if your forefoot hits the ground first, it helps shift the weight to the heels. Lower drop is also good if you have knee and back pain. 

But remember the force of the movement has to go somewhere, ease in to the movements if you make a change in your heel drop. 

This new shoe, the #hokatransport talked about stability and balance, a shoe for commuters (lots of walking). It has a low back, lower drop, and not super squishy looking. 🤞🏻 

Stay tuned for a review once they come in!

#newseakers #sneakerhead #sneakers #walking #mobility #lipedema #lipoedema #lipolymphedema #lipedemafitness

Lipedema and GLP-1 Month Two

The following is my personal experience on the GLP-1 medication, Wegovy, and its impact on my #lipedema symptoms.

This is not a recommendation for this medication, it is my experience after several months of research, and discussing with my primary doctor. 

It was not an easy decision, but after menopause caused my lipedema symptoms to progress, and mobility challenges began, I felt like it was worth it for me to try this medication for the #antiinflammatory and #antifibrotic properties, in the hope it would help.

I had no side effects with the .25mg dose in month one, so my doctor moved me up to .5mg in month two. You can read about my first month here.

Month two on #wegovy continued with the reduced inflammation I experienced in the first month, and due to that continued inflammatory reduction, I began noticing my gait was improving. 

I believe this is due to my inner thigh lobules reducing and causing my posture when standing to improve. I am standing more upright (due to less tissue between my thighs pushing my body out of alignment), which takes stress off my inner knees (woo hoo)!

The inner knee pain is not gone, but it has started improving. I can stand a bit longer and my gait is improving.

I have noticed some new pain in my legs that I believe is due to the posture shift, I think this new pain is due to my muscles and tendons not being used to supporting my body in this more upright position. 

New pain can be scary. It can feel like the new thing you are trying is making you worse. So it really requires you to tune in to your body & pay extra attention to what changes you notice. 

One adjustment I made last month was extending my cane up a notch, because I was standing taller, I needed a taller cane. This has helped with the new pain. 

One of the injections had a small drop of blood after I was done, and an immediate bruise. While it was alarming, I did speak with some friends who have had this happen, even with their nurse doing the injection, so I was reassured it was nothing to worry about.

I was to start month 3 at 1mg tonight, but new insurance = new prior authorization, which has stalled my next month. Stay tuned.

UPDATED: One of the great things about sharing our experiences, is others share theirs, and it reminds us of things we may not have been paying attention to. Two things came up in the comments on this post in Instagram in just one day - Have I noticed and Fibrotic Tissue changes? and Heat Rash Improvements.

Fibrotic Tissue: someone asked if I had noticed any changes, and while I have not noticed changes to the individual lipedema nodules, I have noticed changes to the hardened area behind my ankle cuff, on both sides. This area has always been extremely sensitive (hits shoes and is very painful) and due to the stiffness of that area due to fibrotic tissue, I have a difficult time trying to soften it with massage, vibration, etc. I noticed today in my morning massage that the area is softer! I was able to massage in some magnesium cream and also my lower legs seem to respond more to the vibration plate I've been doing every evening (along with my meditation, self MLD, Big 6 routine, etc.). I'll definitely be keeping closer watch on that.

Heat Rashes - in the warmer months I would easily get raw heat rashes in the fold of my skin. I pay special attention to those areas and make sure to keep them extra clean and dry during the hot months, and just realized even with all the extreme temps we have been having for the past month or so, I've gotten zero heat rashes. At a time I should have been having more not less. So the question becomes, is it due to the reduced inflammation, or is something else going on in my body due to the medications? Either way, I'll take it. It was always very painful when those would occur. I know another friend who was susceptible to cellulitis infections said those all stopped when they went on the GLP-1 meds. That is huge, like life saving change.

When is it Too Hot to Workout w/ Lipedema?

Being able to get out to the park every Saturday has been one of my biggest goals. It has changed over the years as my mobility has shifted from almost none, to walking and doing as much as I want, to needing a mobility aid since menopause. 

The heat is not my friend and the summer months are brutal for me. 

So when it gets so hot outside, like today, I have to question if going to my outdoor workout in the park is a good idea for me. 

Let’s start with zero desire to get into my compression when it’s this hot. I’ve grown ok with wearing my 30-40 knee highs every day, but workouts require more support and more compression, and that goes from toes to just over my chest. Sports bras are big time challenges - I need the support but the nodules in my ribs can be too painful to wear anything too tight. It becomes a battle to find the perfect sports bra that is supportive, but not too tight.

I did not want to put anything on today. At 7am it was already too hot. But since I’ve been working from home, getting out is less than I would like, and I truly love being able to get to the park. So I charged my personal fan, packed ice cold water, and wheeled Helga to the shade of my favorite tree. 

The mugginess and triple layers of compression made breathing challenging, so slowing down was key. 

My biggest focus is not over heating. And thinking of the positives… The warmth felt good on my muscles, they relax quicker in the warmth of the sun, which makes fascia massage easier, all part of the ground work I do before and after every workout. The sky was a beautiful blue with white fluffy clouds, and the smell of the grass was lovely. I watched a lady bug drying out her wings, as I did push-ups right next to her on my mat. 

I’m glad I got outside (first thing) so I could enjoy the park and get grounded emotionally and physically. 

Hope you all had a happy Saturday and found fun ways to stay cool. Oh and the workout was rope flow transitions (moving from one technique into the next), I even incorporated some sit to stands while swinging the rope.

9th Annual Lipedema Triathlon - June 29, 2024

June 29 is the 9th Annual Lipedema Triathlon

Pattie Cornute, Founder of Lipedema Fitness, started this event when she couldn't find a Lipedema 5K to participate in. Inspired by the LE&RN virtual 5K for Lymphedema she participated in, Pattie decided to create a virtual Lipedema 5K, when she could not find one to participate in.

Pattie wanted to incorporate the pool into the event, because many in the community use it to stay active (the pool is easier on their bodies, and the water has a natural gradient compression effect), and the 5K quickly turned into a Triathlon with the help of her coach, and one of her training mates, who was an Ironman with lots of experience.

The local YMCA in Pattie's town agreed to host her and her training mates, and has continued to host them every year, with the exception of the pandemic, when the gym was closed. 

It is a Worldwide Virtual Event

From the very beginning, Pattie wanted this event to be open to everyone, no matter their physical abilities. As someone with late stage Lipedema, she knew the challenges that some of the community faced, she began calling it an All Or Something event - which means you can do all of the event, or some part of it, whatever that looks like to you. 

Another way to open it up to as many people as possible, was to make it a virtual event - so you participate from wherever you live. You can talk to your local gym, in your neighborhood, or do it in your own home. Since the beginning we have had participants from all over the world taking part in this event. From places like Australia, England, Scotland, the Isle of Man, and this year we even have someone from Africa and Japan!

The first part of this event is a 750M swim...

The reason the swim is first leg of a triathlon is due to safety. You would think it would be easier (more convenient) to have the swim last, especially if you wear as much compression as those with Lipedema do, but trust me, you become tired doing 3 back to back portions of this event, and the last place you want an injury or to cramp up, is in the water.

🏊‍♀️ How many laps is a 750M swim if swimming in a pool? 

That depends on the size of your pool - In the pool at my local YMCA (which is a short course Olympic pool) I need to do 30 length of the pool.

🏊‍♀️ How long does it take to complete the swim?

That depends on the swimmer. For me it is around 30 minutes. The kicker is I have to then shower off the chemicals, dry off really well, so I can get into fresh compression, and get all my workout gear on - this takes me longer than the swim itself, and counts in my overall time - if I was being official.

The second part of this event is the Bike…

Safety is also the reason the Bike comes second in a Triathlon. Outside of potential injuries, traditional outside racers would be a nightmare to have all starting/ending at the same time (for tracking purposes). Most of our local participants use stationary bikes, but we do have some that take off for outside rides. Coach plotted a course right from the YMCA. 

🚴🏻‍♀️ How many miles is a 20K?  It is 12.4 miles.

🚴🏻‍♀️ How long does it take to complete the bike?

That depends on the cyclist. For me it is around an hour. I started bringing my iPad to the event and use the Peloton app, picking (2) 30 minute rides seems the best for me. I love the artist series for motivation and been reviewing all our Friday Night rides to find my favorites. Two separate rides also gives me a chance to hop off the bike and stretch a bit, staying in the same position for too long can be extra challenging with Lipedema.

The third & final part is the Run/Walk…

The reason the Run/Walk is last in a triathlon is because it is the safest movement.

👟 How many miles is a 5K? 

It is 3.1 miles.

👟 How long does it take to complete the run/walk?

Again that depends on the participant. For me it used to be close to an hour, but as I transitioned through menopause that grew longer and more challenging, until last year I moved my 5K into the pool and used the aqua walking lane for my walk! It was fantastic, and since the water acts like compression, it really helped ease my legs and recovery was so much better.

How Can You Modify It? Short Answer, Anyway You Like!

Some participants get friends and family to help with the number of laps/miles, or they take multiple days to build up to the full distances. Some choose to do one leg of the event, just the swim, just the bike or just the run/walk.

Some other MODs (modifications) we have used over the years are:

• A rowing machine, or stand up erg, for the swim
• Peloton or stationary bike, or a Cubii (under desk elliptical) in place of riding a bike outside
• Mowing the lawn, or an underwater treadmill (someone did that last year), for the run/walk

All modifications count, we are an #allorsomething event!

We created this event to help spread Awareness for Lipedema &
the Importance of Staying Active with the condition.

Signup for the 2024 event HERE. You can sign up for any part of the triathlon you would like to, you can sign up a team to each take on a portion, or combine your efforts in any way that works for you. The goal is spreading awareness and having fun with the #lipedemacommunity 

THANK YOU TO OUR SPONSORS & PRINTER:

Juzo Compression and Brenda Viola of Vici Communications

Thank you to Jewel from Crafted with TLC, LLC - a Lipedema patient owned business

You can purchase event merch to help spread awareness!

#lipedema #lipoedema #lipolymphedema #lipedemafitness #lipedemaawareness

Lipedema and GLP-1 Update

For those who have been following along, I have been researching the #semaglutide meds for more than a year, and more recently #zepbound (a GLP-1 and GIP combo med). 

I became interested when a question was asked in our support group, and my research led me to a lipedema GLP-1 Facebook group with thousands of #lipedema patients trying the meds, and sharing their personal stories about how some of them were having almost overnight lipedema symptom reductions… that is my interest, and that is what I will personally be sharing about - changes to my lipedema symptoms. This is not a recommendation for these meds, everyone is different. Each has to do their own due diligence for their health.

Most note-worthy are the #antiinflammatory claims of reduced #swelling and #pain 

Over a year of research, several conversations w/ my doctor later, not to mention battles with my insurance, and a shortage of supply 🤦🏼‍♀️ but I eventually had the medication in hand last month, ready to begin my personal experiment.

Like many others, I immediately began noticing changes. Mainly reduced swelling…

My experience - regular bra stopped rolling, it stayed put and even my sports bra during/after CrossFit wasn’t a pain, #iykyk 

Not being so winded on my peloton rides so that I could sing every song out loud - big win for me, maybe not so much for my family 🤣

Knee pain that has been nagging for over 2 years since menopause, eased up a little, stood taller for longer. My theory is inner thigh lobules have less inflammation and my gait corrected a bit.

One major change was the inflammation in my face and an inflamed area on the back of my head, it was palm-sized and had been really bothering me, it is now flat and my jaw line is almost back to normal, the pain reduction in that alone has been such a gift. Photo below is the inflammation reduction in my face.

My body has softened, I can manipulate fascia much easier, which helps MLD work better, and the clarity I feel is amazing. Brain fog is gone. 

So far I have not had any side effects, I am very mindful of protein, water & fiber. I am on the .25 prep dose of #wegovy that is to slowly introduce my body to the meds. 

More to come.

Lipedema is Bananas: B-A-N-A-N-A-S

Gwen Stefani nailed it, #lipedema is bananas: 

B-A-N-A-N-A-S !!!

Everyone knows how easily bananas can bruise, and that is also something people with Lipedema share in common, WE BRUISE EASILY - like it is very common to have lots of bruises on our bodies and have no idea how they got there.

From what I’ve read, it is most likely caused by an increased fragility of our blood vessels.

Blood Vessel Fragility diseases share something in common, too… defective collagen.

Defective collagen weakens the vessels and makes them more susceptible to bleeding from minor trauma.

You would think that just means we should take in more collagen, but I’ve tried this and personally it causes pain in the balls of my feet, but others find it does help their Lipedema symptoms. Do you bruise easily? Do you find collagen helpful? 

One of the biggest lessons learned when living with Lipedema, is that we all are different in how we present with our symptoms, and in how treatments, movement, ways of eating, supplements, surgery, etc. works for each of us.

Sharing in support groups is so helpful; seeing what others try & how it works for them is helpful. Not just for ideas, but to help us to not feel alone (or to blame ourselves) if something works for others, but not for us. We are not to blame.

JUNE IS LIPEDEMA AWARENESS MONTH - please spread awareness, so we can get others diagnosed sooner, when treatments will work better.

#lipedemaawarness #lipoedema #lipolymphedema #lipedemafitness #itsbananas #bruiseeasily 

Lipedema Fitness: Rope Flow

WHAT IS ROPE FLOW?

Rope Flow is a low impact movement using a weighted rope (looks like a jump rope). But instead of jumping the rope like we did as kids, you swing the rope in various ways (from side to side, and back to front) around your body in an infinity symbol pattern (like a sideways figure eight if you are unfamiliar with the infinity symbol reference). 

It engages your body and your mind at the same time, as you follow various swing patterns around your body. It feels like dancing, and is a lot of fun. 

HOW DID I LEARN ABOUT ROPE FLOW?

In early November of 2023 I stumbled upon a YouTube video by Strength Side called How Rope Flow Changed my Body - The Strength Side channel is a favorite of both Coach and I, so it just popped up in my feed one day.

In the video Josh introduces Tim Shieff from Way of the Rope who teaches you the two most basic Rope Flow patterns, Underhand-8 and Overhand-8. You also learn you don't need a specific rope to get started, you can use any rope, or even resistance bands (which is what we used, first with the thinner red band, then as the weeks went on I moved into the purple and black bands, and ultimately Coach started making us weighted ropes - you can also buy them ready made). The ropes come in different weights and thicknesses. Later in the video Josh encourages you to check out David Weck from the WeckMethod as the creator of Rope Flow.

What you learn about the overhand and the underhand patterns, are that they feel completely different from each other. Overhand feels more powerful (like throwing a ball, or a punch), and the Underhand feels more bouncy, more like dancing, which transitions into the locomotion of you guessed it, improved walking. 

Here is one of the first videos I shared with my Lipedema Fitness support group that shows the Overhand-8 in both a standing and a seated option. This video was added to the Lipedema Fitness YouTube channel to introduce Rope Flow and show how we can modify it for all abilities...

The third pattern shared is the Dragon Roll (some call it the Drag and Roll). This is where you move the rope front to back, and back to front, and it feels pretty flippin' cool when you are able to get it right (and it looks pretty cool to watch it, especially if you are listening to some harder hitting tunes, like Dragula by Rob Zombie)... that's a video for another day, or check out a recent video here with a seated version side by side with the standing version. 

You can tell I'm a fan, and last weekend we got back to outside workouts again with the nicer weather, and while working out with Rope Flow is fun at the Dojo, it is epic outside in the park, what a way to go explore and move in nature - it is a healing mindful movement.

TABATA: Finding Time to Move

Busy day at work and no time to move? 

#tabata is always my go-to when I’m short on time, and even when I’m not.

The format is easy: (8) Rounds = 4 Minutes, and if you have more time you can do multiple sets.

Each round is:

20 seconds of max effort / 10 sec. Rest

And there are free Tabata timer apps online (that you can download to your phone) to help keep you on track of when to work, and when to rest.

Typically a HIIT (High Intensity Interval Training) workout, but you can use the same format for any movement at any pace. 

The graphic shares some of my top five (with and without equipment) options. Like Kettle Bell Swings, Slam Ball, Wall Ball Sit-ups (with equipment) and no worries if you don’t have access to equipment, it can be modified to any movement… sit-ups, push-ups, squats, etc.

Great when work is busy, when traveling, or just because you like the format, like I do.

I feel I can do anything for 20 seconds knowing I have that short rest before jumping back in. 

Everything is modifiable  #allorsomething 

Are you a Tabata fan? What are your go-to options when short on time?

Thinking Outside the Plyo Box

My first thought when I began writing this post was that you would think I’ve lost my mind (insane in the membrane). 

Why would someone who can’t jump, due to late stage #lipedema & #hypermobility suggest a #plyobox - the equipment used for #boxjumps ?

Here is where I’m asking you to think outside the proverbial box (see what I did there).

For starters, they are traditionally used for more than box jumps; step ups, dips, glute bridges, hip thrusters, etc. 

But what I’m referring to in this post are three obvious reasons members in my support group might consider one…

1. Plyo boxes are strong AF, they are made to support major impact, and as such have a higher weight limit, upwards of 500lbs, which is great for seated workouts (especially if you are doing seated weight lifting), but also a safe seat option for taking a break between sets.
2. They are stable, they do not tip over easily. Great when you are doing things like modified push-ups leaning against one (for even more stability push it up against a wall). Having balance issues can be challenging, this can help put you at ease.
3. They are great for MODs, as they have 3 different heights, this one has a 16”, 18”, and 24” side to choose from. You can use for things like sit to stand squats, lowering the height as you get stronger. Same for those modified push-ups, the lower you go the more challenging the movement. Also great for tire flip prep! It obviously doesn’t weigh as much as the tractor tires (think the box is about 25lbs), but walking behind it and rolling it from one height to the next gets you varying your depth. 

I use one at the dojo and coach just got me one for at home. I’m a fan and highly recommend one for home use. I’m actually thinking of sewing a quick slip cover for it and using it as an ottoman when not being used for workouts - that way it is always ready when I am and takes up no extra space in the house.

What is your favorite use of a Plyo box?

Fight or Flight: Is Not Meant to be a Lifestyle

I’m sure by now you have heard the term Fight or Flight - if not, it is the body’s automatic response to stressful situations, it is our nervous system’s way to keep us safe. Think caveman days, do I stay and fight, or do I run away?

There are two sides to our autonomic nervous system: Sympathetic (fight or flight) and Parasympathetic (rest and digest).

Harvard Med has a great article describing the sympathetic state being like the gas pedal of a car, and the parasympathetic state is like the break.

Being in the sympathetic state is supposed to be for urgent situations - as in you see a threat, you react - did you know your nervous system starts reacting before your brain fully recognizes the threat? 

It sends hormones out like adrenaline and cortisol to get us fired up and ready. Then after the threat passes, our parasympathetic state kicks in to help us rest & digest (recover).

Living with chronic pain and/or in fear of falling (like so many with Lipedema, and other chronic illnesses do) means you are living in the fight or flight state.

Our bodies are not made to live like that.  So it becomes really important to seek ways to get our bodies into a parasympathetic state. 

Did you know humming is a great way to do this? It is wonderful for vagus nerve stimulation.

Other things to try are moving (leisurely walking in nature, restorative yoga, stretching, etc.), yawning, laughing, singing, deep breathing, even hugging - think about it, doing relaxing things is going to send signals to your body that you are safe. 

AND if you are in a parasympathetic state your body produces less inflammation! Always a goal when living with chronic illnesses.