Lymphedema in Athletes: Do´s and Don´ts
Lymphedema is a chronic swelling condition which might bring some mobility limitations in advanced stages. This condition has high emotional, health and professional impacts in athletes. For that reason, early management of lymphedema effectively requires a tailored treatment where exercise is pivotal to promote lymphatic flow, improve their general wellbeing and reduce professional impacts. Here are some tips for athletes…
Lymphedema in athletes: Recommended Exercises
1. Low-Impact Aerobic Exercises
- Walking
Most of us might see it as a basic movement; however, walking is a fundamental exercise that promotes lymphatic drainage through rhythmic muscle contractions. You can start with 15-20 minutes daily and gradually increase duration as tolerated and recommended by the lymphedema specialist.
- Swimming and Water Aerobics
Water activities provide you resistance and support. At the same time, they reduce strain on your joints while promoting blood and lymphatic circulation. The buoyancy of water helps alleviate pressure on affected limbs.
- Cycling
Indoor or outdoor cycling (what you prefer) can enhance cardiovascular fitness without excessive impact on the body, just be careful if you have any knee condition.
2. Let´s Lift some weight: Strength Training
- Light Resistance Exercises
Weight lifting and resistance bands help build muscle strength, which assists in pumping lymph fluid. You should focus on high repetitions with low resistance to avoid strain, always ask your lymphedema therapist and your trainer for advice.
- Bodyweight Exercises
Exercises such as squats, lunges, and push-ups can be effective for strengthening without heavy equipment or place; these exercises can be performed wherever and whenever you like. Please, never forget to wear compression garments during these exercises to support lymphatic function.
3. Flexibility and Stretching
- Yoga and Pilates
Both activities involve gentle stretching and controlled movements that enhance flexibility and promote relaxation. Some poses like legs-up-the-wall and gentle twists can stimulate lymphatic flow, ask your therapist for more exercises to improve lymphatic function.
- Range-of-Motion Exercises
Gentle movements such as shoulder rolls, ankle circles, and leg raises help maintain joint flexibility and encourage lymphatic drainage. You can practice anytime and at anyplace.
4. Breathing Exercises
Deep breathing techniques can enhance lymphatic circulation by engaging the muscles surrounding the lymphatic system. Incorporate mindful breathing into your daily routine to promote relaxation, creativity, fluid movement and improve your general wellbeing.
5. Tai Chi
This form of exercise combines slow, controlled movements with deep breathing, improving balance, flexibility, and overall strength while stimulating lymphatic flow.
Lymphedema in Athletes: The Activities you should Avoid
Remember that certain high-impact sports should generally be avoided due to their potential to exacerbate lymphedema symptoms, for example:
High-Impact Sports.
These activities can cause jarring impacts that may worsen swelling.
- basketball,
- tennis,
- running on hard surfaces, etc.,
Jumping or Plyometric Exercises.
These can lead to increased strain on the lymphatic system, that is why you should avoid them.
Heavy Weightlifting.
While light weightlifting and resistance training are beneficial, heavy lifting can put excess pressure on affected limbs and joints, in addition to elevate your stress levels.
To keep in mind…
- Start Gradually. Begin with low-intensity exercises and increase intensity as your body adapts and as suggested by the specialist. Always listen to your body, trainer and lymphedema therapist.
- Always ask your GP or lymphedema specialist before starting any new exercise program.
- Wear compression garments (always) specially during physical activities to support lymphatic function.
- Listen to your body; if any activity causes pain or increased swelling or any other symptom, please stop immediately and consult your lymphedema therapist.
- Look for Professionals. Work with a healthcare provider or lymphedema specialist and your trainer to develop a tailored made exercise plan that suits your specific needs.
By incorporating these exercises into your routine, you can stay active while effectively managing the condition and improving your general wellbeing.
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://www.ncbi.nlm.nih.gov/pmc/articles/PMC10406395/