What Is Muscle Deconditioning?
Muscle deconditioning is a natural response to inactivity. In simple terms, when you don’t use your muscles regularly, they start to lose strength and mass. This phenomenon, known as “use it or lose it,” can happen to anyone—whether bedridden due to illness or just leading a sedentary lifestyle. Studies have shown that when muscles remain inactive, they rapidly decrease in strength, mass, and endurance. For those with CFS, this effect is often exaggerated, as inactivity from the condition can amplify physical limitations.
Real-Life Impact: CFS and Muscle Deconditioning
In CFS, muscle deconditioning is often intensified by the nervous system’s hypersensitivity. The symptoms of deconditioning, like fatigue and soreness, closely resemble CFS symptoms, making it hard to tell where one ends and the other begins. For many, this can lead to a vicious cycle: inactivity weakens the muscles, and the resulting weakness makes activity feel even more draining. However, recognizing that this deconditioning is temporary and reversible can be a game-changer.
My Journey from Bedridden to Rebuilding Strength
I’ve been there myself—bedridden for months and feeling like my strength was slipping away. As an athlete and former personal trainer, going from lifting hundreds of pounds to barely holding my own weight was both humbling and frightening. Like many with CFS, I wasn’t just struggling with fatigue but with significant muscle deconditioning. Simple activities became monumental tasks, and my leg muscles had shrunk so much I could barely stand.
Rebuilding strength from that level was not just about resting but about introducing small, gradual movements into my routine. This “exposure therapy” for muscles means starting with the smallest possible actions, even if it’s standing up for a few seconds.
Breaking the Cycle of Deconditioning
Understanding muscle deconditioning can help you break the cycle and begin to regain strength. Here are key steps to consider:
1. Start with Small Movements
Even if you can only sit up in bed or stand briefly, these small steps are powerful. By gradually increasing activity, your muscles start to “wake up” and strengthen. Over time, your stamina will improve, even if progress feels slow.
2. Acknowledge Mental and Physical Challenges
Inactivity can lead to negative thoughts, which often make CFS symptoms feel worse. When we’re inactive, it’s easy to feel trapped and isolated. This emotional impact can worsen physical symptoms, creating a downward spiral. Recognizing this can help you break free from fear-driven thoughts and approach activity from a calmer mindset.
3. Celebrate Normal Soreness as Progress
Reintroducing activity will likely bring soreness, but this is normal and even encouraging. Feeling a bit sore from simple movements, like standing or holding your weight, is actually a sign of progress. For those with CFS, experiencing this normal soreness can feel like a return to typical physical sensations, a positive shift from the often inexplicable pain of CFS.
4. Consider a Structured Plan
Working with experts who understand muscle deconditioning in CFS, such as physical therapists or personal trainers experienced in chronic illness, can be invaluable. Gradual progression tailored to your current strength and abilities can help you increase activity safely. In structured recovery programs, professionals create personalized plans, providing guidance that adapts to your unique situation.
Moving from Deconditioning to Recovery
While it’s hard work to recover from both CFS and muscle deconditioning, it is absolutely possible. Over time, gradual movement builds strength, and the body’s resilience can truly surprise you. Many people who were once bedridden are now able to walk, drive, and engage in activities they thought were lost to them forever.
So, if you’re feeling stuck in that downward spiral, know that you’re not alone. You have the ability to turn things around, one small step at a time. Even if you’re starting with just sitting up in bed for a few minutes each day, those moments add up to real, sustainable progress.