Building muscle following illness

[Clarella]

Hi I've really lost a lot of muscle due to a range of things, including issues with thyroid meds. I've been diagnosed with joint hypermobility syndrome - it may be worse following pregnancy but imo it's the considerable muscle loss which is the issue.

Muscle has started to return but I'm still juggling pain and fatigue. I've gained weight but it's actually fat. Not a bad thing as I actually think it will help (extra load for muscles) but I need to build muscle. I had to stop swimming a few weeks ago due to worsening symptoms but a trip today seems ok.

My question is diet- is it worth trying whey protein on top of trying a protein rich diet?

I'm not sure if I'm still on a tad too much thyroxine though being a bit heavier i might be ok. Muscle seems to waste easily atm.

Yoga and pilates
lots of them
yoga will help reduce your hypermobility
ideally classes so that you have an instructor guiding your every move

Thanks. Seems ive been self managing for years with martial arts, yoga cycling swimming... Just muscles not been responding well. But then pain management has been an issue.

What about boosting protein?

Have you tried physio? I know shelling out £40 or so a go is hard going but if you can afford it it could help.

I have rheumatoid arthritis and have lost a lot of muscle mass. The physio gave me specific exercises to target the right muscles and I found it really helpful.

Good luck !

Sorry I've ignored your protein question. I was told that some extra protein with exercise helps to build muscle.

I didn't really put this into practice though

Thanks, yes I'm waiting for physio which was booked before disgnosis so I'm hoping they'll be useful. My shoulders are causing the most issues at the moment as any lifting of
Kettles etc hurts and injures them.

I think I know bits and bobs it's bring it all together into a daily routine. Hoping physio will help. I've wondered if downward dog, dolphin, dog on the wall (handstand stuff) will help with them. I might try upping protein. Peanut butter, eggs nuts seeds etc plus meat I guess, chick peas etc.

I used to go to a v good yoga group, tried recently but body wasn't ready tore lots of things. Will try again and I'll stick label on mat.

Had 1:1 pilates and book on order. Prefer yoga class to pilates though something tells me pilates will be better!

I'm in a similar situation as I have fibro and CFS. I do yoga everyday first thing in the morning. That way I can't be too busy, too tired etc later on. I've gradually built up to twenty minutes, but when I started I could only do a couple of downward dogs. Lots of long, slow walking is surprisingly good for building muscle.

Whey protein has quite a lot of crap added to it, so I avoid it now. This powdered coallagen is really good though. There's a red one that goes solid, I just dilute the green one in water and knock it back with some spirulina. Paleo blogs can be good for this sort of thing.

www.amazon.co.uk/Great-Lakes-Gelatin-Collagen-Hydrolysate/dp/B005KG7EDU/ref=sr_1_1?ie=UTF8&qid=1425068043&sr=8-1&keywords=great+lake+collagen

Boosting protein other than by intrinsic diet methods is not a good idea.

You need to work the muscles
If you have the offer of 1:1 pilates, grab it with both hands jealous

Yoga : you need to be very mindful and NOT push yourself back into injury - the easy version of a posture done perfectly is better than adding the icing and losing the alignment

Handstand stuff and dolphin are MUCH too hard.
Perfect plank to up dog to down dog to three leg dog to lunge to forward bend and repeat on the other leg
add in a gentle chattaranga every 4th go
but alignment is more important than handstands

No I paid for 1:1 pilates. I have nhs physio though so hoping it will be helpful.

Thanks. I think I've had to get to a point where my muscles actually respond following something funny happening with mix of Sertraline and thyroid meds (changed how it works and sert seemed to affect muscles) and I think I'm getting there.

Swim ok but all the muscles in my spine seem to ache, now never used to. And wrists hands and feet aching today. That never used to happen. But I guess the more I do it the more they'll strengthen.

Thanks for yoga advice, I can certainly do that.

Pigeon - I was always told to do by teacher as glutes tight. Yeay or nay?

Pigeon : its a lovely pose but NOT if you've had any back pain

TBH you'd be better working on perfecting symmetrical postures like forward folds, wide leg forward folds and the sun sal dog / lunges

and the killer for hips = happy baby when done properly (tail bone glued to the floor, knees dropping down into arm pits)

Thankyou talkin!

I've almost had too much info and a head in how I used to be and what I used to do. Waiting for proper physio advise but need to get started bothto help pain, sleep and recovery. My pay drops this month apart from simply missing out on life!

I've got the yoga studio app and found lots of really simple relaxed routines which include happy baby, bridge and the basic leg standing poses (warrior?). I know tight hamstrings are an issue.

It sound ridiculous but the amount of muscle wastage all over, particularly core and my neck has been horrendous.

Keep it simple .....
simple things done perfectly will sort you better than any fancy stuff