Lipoedema and Exercise: Best exercises for lipoedema patients
Lipoedema is a chronic condition that affects the distribution of fat cells, primarily in the legs, thighs, buttocks, and arms. It often causes pain, swelling, bruising, and limited mobility (in severe cases). Exercise is not a cure, however, it plays a pivotal role in managing symptoms, improving mobility, supporting mental health, and reducing inflammation. On the other hand, traditional workouts may not be suitable for all lipoedema patients. So, choosing the right type of exercise can significantly improve the results and your quality of life. Let´s have a closer look…
Understanding Exercise with Lipoedema
Lipoedema doesn’t respond to calorie restriction or typical weight loss exercise routines. In fact, overexertion or high-impact workouts can worsen symptoms by putting too much strain on joints and soft tissue. The key is to focus on low-impact, lymphatic-supportive exercises that improve circulation, reduce inflammation, and increase mobility without aggravating pain.
Lipoedema and Exercise: Best Exercises for lipoedema patients
1. Walking
Gentle walks, especially in nature or on soft surfaces, supports lymphatic drainage and keeps your muscles active without overloading the joints. Try to walk for 20–30 minutes per day, at a constant speed and in a relaxed pace; then, stretch.
2. Aqua Aerobics or Swimming
Water exercises are great options for lipoedema. The water supports your body, easing pressure on joints while giving resistance to movements and improving lymphatic and blood circulation. The natural compression from water also helps reduce swelling.
3. Rebounding (Mini Trampoline)
Gentle bouncing on rebounders or the stimulation of vibration plates stimulate lymphatic flow and is low-impact. You can start with short sessions a few times a week. Then, you can increase the number of days and also intensity (depends on how you feel and get advised by your GP and lipoedema therapist). Always use a stable rebounder with a handle for support, especially if balance is an issue, same with vibration plates.
4. Pilates
Pilates strengthens your core, improves posture, and enhances joint stability. It’s especially helpful for those with lipoedema who also experience hypermobility, as it promotes controlled movements. Choose an instructor familiar with chronic conditions or join specialised classes when possible.
5. Resistance Training
Using light resistance bands or body-weight exercises helps maintain muscle mass for joint support. Focus on slow, controlled movements and avoid overloading affected areas. Always do it advised by a professional trainer.
6. Stretching and Mobility Work
Stretching helps relieve tightness and improve range of motion. However, for those with hypermobility (common in some lipoedema patients), overstretching can cause joint instability or pain. Always assess how flexible your joints are and consult with a physiotherapist before starting a yoga or stretching program.
Lipoedema and Exercise: exercises to approach with caution
- High-impact workouts (like running or extreme jumping) can stress joints and worsen pain or swelling.
- Hot yoga or intense stretching may not be suitable for hypermobile joints.
- Heavy weightlifting without proper form or supervision can lead to injury.
Tips for Exercising with Lipoedema
- Wear compression garments if recommended by your therapist, especially during and after exercise, to support lymph flow.
- Listen to your body: rest when needed and don’t push through pain.
- Stay consistent: gentle, regular movement is more beneficial than occasional intense sessions.
- Hydrate well and follow an anti-inflammatory diet to support recovery and reduce fluid retention.
A final word…
Exercise should be empowering, not exhausting. For those living with lipoedema, the right movement can support physical health, reduce pain, improve circulation, and help manage the emotional toll of the condition. Focus on low-impact, joint-friendly workouts that promote mobility and wellbeing. Always consult with a medical professional or lipoedema-informed therapist to tailor a routine to your specific needs.
We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!
References:
https://lipoedema.co.uk/best-exercises-for-lipoedema/
https://www.bupa.co.uk/health-information/womens-health/lipoedema
https://www.nhs.uk/conditions/lipoedema/
