Self-Care Tips for Living with Lipoedema: Managing Pain and mobility

Living with lipoedema is not an easy task. As a chronic condition, it has daily challenges, but a tailored self-care routine can help manage pain, improve mobility, and enhance quality of life. Here are some tips for managing lipoedema symptoms.

Lipoedema: Managing pain and mobility

MLD Manual Lymphatic Drainage Massage

• Manual Lymphatic Drainage (MLD): its gentle, specialised techniques help move lymph fluid retained by the adipose tissue while improving circulation and reducing swelling and discomfort. 
• Seek for a certified therapist who treats you better. She/he can teach you self-massage techniques for daily use.

Dry Brushing

It is pretty used as a home remedy for low grade aesthetic cellulitis. On the other hand, it can help lipoedema patients, too, because it stimulates lymphatic and vascular flow. You can add it your daily routine before or after taking a shower or a bath.

 Compression Therapy

• Wear compression garments (like stockings, sleeves, etc.) to reduce swelling, support affected areas, and improve lymphatic drainage and blood flow. 
• Compression garments can give you support during exercise, daily activities, and sometimes even at night (if recommended by your therapist or GP).
• Follow the instructions of your healthcare provider or lipoedema therapist for best results.

Lipoedema: Managing pain and mobility-Exercise

• Regular movement helps maintain joint and overall mobility and health; improves lymphatic and blood circulation; and supports your general well-being. 
• You can start with low-impact activities such as:
  • Walking
  • Swimming or water aerobics (water supports limbs and reduces joint strain)
  • Cycling
  • Dance, yoga, Pilates, or Tai Chi
• Start with activities you enjoy, and gradually increase intensity. Talk to your lipoedema therapist to create a tailored exercise routine.
• While exercising, listen to your body to avoid injury.
• Wearing compression while exercising can further support lymphatic flow and reduce discomfort.

Get rid of pain and improve mobility

• Exercise and stretch every day, it liberates endorphins which are your own pain relievers. Do it at least 30m per day.
• If dealing with too much pain, over-the-counter or prescribed pain relievers may help manage pain or discomfort. Consult your GP for appropriate options.

Skin and Nail Care

• Keep your skin clean and moisturised to prevent irritation and infection.
• Avoid Tight Clothing. It reduces the risk of skin irritation and helps lymphatic flow.

Proper nutrition and Hydration

• Anti-Inflammatory Diets are the best option for lipoedema patients .  Focus on whole foods, fruits, vegetables, lean proteins, seeds, nuts and healthy fats.
• Avoid processed foods, sugary drinks and products, and refined carbs. They produce inflammation.
• Stay Hydrated. Drink plenty of water to support your lymphatic system and overall health.

Weight Management

• While lipoedema fat is resistant to traditional weight loss methods, managing non-lipoedema fat and inflammation can help alleviate symptoms.
• Vibration plates can help with exercising. 
• Work with a knowledgeable nutritionist, exercise coach and lipoedema therapist for best results.

Mind your mental health

• Join Support Groups.
• Connecting with others who have lipoedema can provide emotional support and practical advice.
• Find ways to manage your stress triggers; for example: practice yoga, meditation, mindfulness, and deep breathing. 
• Start therapy. It´ll help you to deal with stress, anxiety, body image and self esteem. 
• These techniques can help reduce anxiety, improving your overall well-being.

Educate Yourself and Your Support Network

• Stay Informed on latest news about lipoedema and how to deal with it.
• Understanding your condition empowers you to make informed choices. 
• Share information with family and friends to create a safety network.

Seek for professional advice and treatment

• Work with Lipoedema specialists.
• Regularly consult healthcare providers experienced in lipoedema for tailored advice and treatment updates. 
• Visiting your lipoedema certified therapist for MLD and to create a tailored home treatment.

Lipoedema: managing pain and mobility -A final word

Integrating these self-care strategies into your routine can help you manage pain, reduce swelling, and maintain mobility, In addition to, empower you to live well with this chronic condition. Lipoedema is just a condition, how you respond to it is your decision.

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!

Lipedema: managing pain and mobility-References:

https://www.sciencedirect.com/science/article/pii/S2212877822002095

https://www.lipedema.net/vitamins-supplements.html

https://pmc.ncbi.nlm.nih.gov/articles/PMC9710418/

https://lipoedema.co.uk/about-lipoedema/

https://www.bupa.co.uk/health-information/womens-health/lipoedema

https://www.nhs.uk/conditions/lipoedema/