Chest tightness is one of the most common things women report post mastectomy. It is important to learn that stretching alone may not be enough. Over 60% of women report sensory changes after mastectomy, and 25-60% report chronic post mastectomy pain even years later. (Juhl et al., 2020; Andersen & Kehlet, 2011).
Superficial nerves may be cut, stretched or damaged during mastectomy. Many of us are left with decreased or absent sensation across our chests if we've had a mastectomy. There isn't much in the literature about sensory re-integration for the mastectomy patient but there is a large body of research available for other amputations.
If you look at the size of amputation of mastectomy there is no surprise that the feeling of tightness or even phantom limb pain, or more specifically phantom breast pain can exist.
The good news is that our brains and our bodies are neuroplastic, which means we can make new connections to attempt to minimize painful sensations and try to reintegrate normal sensory input.
Pulling from my knowledge of sensory reintegration, I would unwrap chest and expose my incisions to the air early on (day 3). I would lie on my bed for 5 minutes (or longer as I became less sensitive). The sensory feedback was definately distorted, my chest did NOT feel like my own. It was a bit scary at first but I focused on being curious about what I was feeling. I would actually speak to my body, I would tell it, "okay body that does feel different", but "it is not painful, just different". I would do deep breathing to full expand my chest from the inside which helped with central nervous system regulation.
This initial technique of just exposing to the air can then be expanded upon with gradual reintroduction of touch with different textures (cotton, silk, gentle vibration or tapping) to help the nervous system reinterpret non-threatening stimuli. Movement practices like yoga that incorporate breath and movement can also be beneficial (yoga was a big part of my healing!)
Sensory re-training is rarely mentioned in post mastectomy recovery, it is something that I am passionate about and quite curious about as well. I have noticed that even 10 months after my double mastectomy, if I am having a high stress day I do notice more chest tightness than on a day where I feel more relaxed. This is another interesting finding of how our brain and our cortisol or stress levels can impact our healing and change our body sensation.
Myofascial release and massage can help. You can do this on your own or seek out a skilled practitioner.
Do you have changes in sensation?
There is one person in particular who I trust the most in my life. She is me.
There is no one I believe to be more capable to problem solve, to ask for help, to research, than future Sophia. She's proven herself capable time and time again. So when a fear pops up, my essence (the observer) reminds me that I am in this present moment, where this fear doesn't exist. I remind myself that future Sophia will deal with whatever comes up. This allows me to dive into this present moment with more aliveness and fervor.
Be here now. Future You will solve any future problems that arise.
Enjoy this gift of the present moment.
6 months without estrogen, the ache is starting to creep into my joints. When my feet hit the ground in the morning, my heels and tiny toe bones give a little squeal saying HEYYYY!!! My hips and back are a bit rounded and there is no more “popping” out of bed. I am thankful that I am able to alleviate the aches quickly. Here are my top 5 tips to combat morning stiffness.
- Stay hydrated! Drink water all day long. Herbal teas and water around the clock (hibiscus tea is a current favorite.
- Listen to your bones. I use this early morning moment to remember I have a body and that it needs a bit more waking up than she used to. Instead of becoming frustrated that I am achy I literally tell her “Good Morning body, I hear you” It makes it a bit more fun.
- Get moving and keep moving. If you can, frequent position changes all day long do help. The body is stiff in the morning because the synovial fluid, our joint lubrication, becomes more viscous (thickened) as we become still.
- Eat a diet rich in fruits and vegetables for vitamins and minerals critical for body and brain health.
- Yoga. Aligning my body and my breath has been helpful to keep my physical body limber and my mind engaged in the present moment. I do focus on the power in my body and the joy that it is here in the now. Still aging, still changing, just as she always has.
We experience menopause together but different.
For you, estrogen is the savior, for me it’s the enemy.
Feeding my tumor and my ability to feel supple in my body.
A life force for my parasite but also for my youth.
Aging is creeping in around the skin and eyes.
Women are finally being heard and getting a prescription for this magical hormone.
Estrogen creams and collagens supplements, and looking good for it and more importantly feeling good for it.
Green tea extracts and vitamin c for me.
It's safe for now they say.
Deep breath.
I have a deep, easy breath, rooted in the now.
My body is strong and pain free.
My loyal and trusty container changing with time.
Moving toward the ground as gravity pulls me toward earth.
I cannot fret over age as it comes, it comes, it comes, it comes.
Please let it keep coming.
Until it is used up and ready for its return to dust as the essence is released back into the expanse.
Have you ever let your body lead a moment?
As I was dancing last night at an event in my town, my body felt so free and happy. You see, I've lost my inhibitions to move my body to give it joy and comfort. In the town where I live I participated in a Dance Wave which is hosted by the Living Arts Collective. https://www.livingartscollective.com/dancewave/ It takes place outside in a large park with huge old trees. As the sun sets the music starts. Slow and earthy at first, building to fast energetic rhythms, until it slows again to rest in stillness and community.
I've always loved to dance. Dancing in my teens and twenties was my way of engaging potential friends and lovers. This was a Dance of hide and seek, of hip gyrations to tempt and be tempted, to get attention and to give attention. This is the way dance felt most powerful to my essence.
Now in my forties, I dance only for myself. I move my body only ways that it calls to me to bring it pleasure and joy. I command my brain to stop speaking to me. If it tries to tell me who is watching me, I close my eyes. If my mind places judgements or criticisms about how it imagines it looks, I gently remind it that it is the body's time to play and the body does not need it's input. My body shakes, gyrates, bends, floats, rotates and jiggles. Doing this in community with others who are moving their bodies collectively for joy seems almost like an act of resistance. We are not buying, consuming, producing, computing or figuring, we are just a group of mammals coming together to move our bones and muscles and the energy is intoxicating.
All of our bodies will once again return to the earth. While we are here, alive and rooted, full of sensation, I beg you to dive into your body. Move it, explore it. See how it jiggles. This body is the playground for your essence. Please remember that and give it a voice through movement. I hope to see your body moving and grooving soon.
