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muscle fatigue

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roseteapot
roseteapot Community member Posts: 8 Connected
in Cerebral palsy
hey my name is jo have you noticed as you get older its gets easier to suffer from muscle fatigue it seems recently i cant do as much as i used to. Usually  my cerebral palsy affects my legs and arms its mild my legs get a  little stiff and my arms occasionally lose grip not a big deal really.But the other day when i spent the day  looking after my kids ,did the dishes and painted a wall nothing extreme yet this seem to be enough to over exert the muscles in my arm.I was in pain and  had poor grip taken a  few days to get better but still my hands are not as coordinated as they usually are. I had to clock back a lot thank goodness we just got a dishwasher lol .Yet should it really be that easy to over exert myself 
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  • thespiceman
    thespiceman Community member Posts: 6,388 Disability Gamechanger
    edited April 2020
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    Hello @roseteapot   Pleased to meet you.

    Sorry to hear this, I use Tai Chi mornings to stretch and helps body muscles.

    https://www.nhs.uk/live-well/exercise/guide-to-tai-chi/

    As with any exercise take it slowly this is good but we do as we get older.

    Lose muscle and bone density so need to be thinking of foods that boost muscle and bone density.

    Include Yoghurt and dairy Cottage Cheese Whole Milk, Cheese a match box size after a meal with Almonds or Nuts Fruit and Bread.

    If allergies avoid Nuts .  Or Lactose intolerant .

    Be aware use after wards any duties tasks or jobs rest as you would any exercise, add again energy foods.

    These include Apple PNB sandwich and Glass of milk, if again food intolerances allergies use water to drink.

    Topped on baked Potatoes buy these to microwave with Sardines and Salmon. Omega three and six contain use Tins ones useful store cupboard.

    Others Bake Beans on toast on Bake Potatoes, Soup Pulses Beans ones with veggies.

    I make a batch fridge some freeze great stand by energy booster.

    Ladies suffering from loss of bone density and muscles do need to be aware the problems can occur due to menopause.

    As we grow older spines bones fuses. Cause pain .  

    With any condition any physical problems should be discussed with Doctors medical advice.

    If experiencing pain, breathlessness or constant struggle to move and continue.

    One other useful tip is to increase vegetable fruit and use Lean Meat .

    Leafy Greens Kale has Calcium in the food so useful to strengthen bones muscles.

    Available frozen like Spinach instead those big bags.

    Some just useful information, I have to admit now do take a little more to do things.

    Can only do a few jobs rest and then again.  If I can, use a diary to plan tasks do a room at a time.

    I have physical disability and struggles use the information supplied to help me plus advise others.

    One other have our Cerebral Palsy Information Officer esteemed team member.

    @Richard_Scope have tagged him in any thing additional can help with please ask.

    You can ask me anything health, diet, nutritional if I can help.

    Please take care and safe.

    @thespiceman






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  • Cressida
    Cressida Community member Posts: 1,016 Pioneering
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    @thespiceman how are you doing today? 

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  • thespiceman
    thespiceman Community member Posts: 6,388 Disability Gamechanger
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    Hello @Cressida   Thank you for asking.

    Tired this Saturday just coping the best way we all can.

    All of us are I suppose this lockdown , concerned care for every one.

    How are you doing?  Are you on your own happy to chat talk or anything can help you with.

    Just tag me in or if you wish to PM .

    Need a space to chat happy to do so if your lonely.

    Please take care and keep safe.

    @thespiceman


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  • roseteapot
    roseteapot Community member Posts: 8 Connected
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    thank you for responding i just feel at 30 i should have more time before things start tiring out more easily.So pretty much the general advice eat healthy and keep fit.

    keep well this lockdown seems to be taking a tole on everyone 
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  • Richard_Scope
    Richard_Scope Posts: 3,648 Scope online community team
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    Hi @roseteapot, It certainly sounds like on the day that you experienced the fatigue that you were seriously busy! You have to also bear in mind that people like us living with CP use 3 to 5 times more energy than non-CP people. Also, your hormone levels can affect your energy and spasticity in your arms and legs.
    How is your sleep? ( Daft question when you have kids, I know!)
    Scope
    Specialist Information Officer and Cerebral Palsy Programme Lead

    'Concerned about another member's safety or wellbeing? Flag your concerns with us.' 

    Want to tell us about your experience in the community? Talk to our chatbot and let us know. 
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  • roseteapot
    roseteapot Community member Posts: 8 Connected
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    you call that busy lol before lock down my day wake up 7 am get kids two kids ready for school run one of which just a  baby.By 8.30 am i am walking 30 mins to school then 30 mins back .I would often have to stop several times though.Thankfully i get rests between though at 10 baby gets her bottle go t o sleep in her room so i get a nap.Give her lunch at 12.30 then clean kitchen and make dinner for family later.At 3 school run again,get home by around 4 get ready for work ,i put leg supports on to stop them collapsing at work.I leave for work 4.30 get home at midnight the entirety on my feet.

    Sleep depends usually i sleep a lot i am exhausted but if the muscles are acting up in my legs it keeps me up.As you can see this is light in comparison to my usual day. I just worry with the family relying on me when everything go's back to normal how will i cope if my body cant handle as much.
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  • Richard_Scope
    Richard_Scope Posts: 3,648 Scope online community team
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    I'm not surprised you are experiencing muscle fatigue!! Have you tried bathing in Epsom salts? They are high magnesium and are really helpful with muscle fatigue. 
    Scope
    Specialist Information Officer and Cerebral Palsy Programme Lead

    'Concerned about another member's safety or wellbeing? Flag your concerns with us.' 

    Want to tell us about your experience in the community? Talk to our chatbot and let us know. 
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  • thespiceman
    thespiceman Community member Posts: 6,388 Disability Gamechanger
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    Hello @roseteapot   Please if I can suggest any one who has a disability or condition or illness needs to recognise there limits.

    I have one or two time saver tips.

    1.  Use your freezer to make meals do this for a Sunday saves time, things you can do anything from Bolognese to Chilli to just sauces .

    Do Chicken stew or Casserole freeze it batch it up, Soups great .

    Buy ready diced vegetables many all done for you and in to sauces or even stock gravy granules .

    Family hungry in own tubs for each family member defrost over night.

    Or use a zip bag to freeze, help a great tip.

    Good ones to freeze Carrots Leeks and Onions roots except Potatoes.

    Buy Swede or Sweet Potatoes Butternut Squash or Peppers good to freeze

    2.Buy a slow cooker an essential time saver big ones means to batch cook or use for a whole joint or Chicken, then portion to freeze.

    3 Make it easy for you plan a menu each week think of time saver short cuts ideas get a head. Things like Meat balls and Mince great freezer meals to make a chill freeze.

    4.  No peeling of veggies use frozen where you can use stand by freezer short cuts all available .

    5. Jars sauces Pasta and buy things long lasting Curry Pastes, Coconut milk tinned Pulses and beans.

    Rice Pasta whole grains pad your meals out with these.

    I have lots of ideas recipes on the forum and am live on my own get tired so need to plan and make organisation some key elements of my life.

    If I can help me, anytime for ideas suggestions.

    Please take care and safe.

    @thespiceman






    Community Champion
    SCOPE Volunteer Award Engaging Communities 2019
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    Nutrition, Diet, Wellbeing, Addiction.
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