Effective Exercises for Lymphedema: What You Need to Know
Lymphedema, a condition characterized by swelling due to lymph fluid buildup, can be a challenging and life-altering experience. It may arise as primary lymphedema, developing on its own, or as secondary lymphedema, often following cancer treatments or severe trauma. Regardless of the type, managing this condition is crucial for maintaining quality of life, and exercises play a pivotal role in this process. Incorporating regular movement into your routine can aid in reducing swelling, improving mobility, and enhancing overall well-being. Here’s why exercise should be a fundamental part of your daily self-care regimen for managing lymphedema.
The Role of Exercise in Lymphedema
Increases Lymphatic Flow
Exercise stimulates muscle contractions. These external motions help push lymph fluid through the lymphatic vessels. This can reduce swelling and improve overall lymph drainage.
Enhances Mobility and Strength
Daily physical activity helps you to gain or maintain muscle tone and joint flexibility. Together will help move the lymph, reduce stiffness, pain, swelling and discomfort. In addition your mental health will improve and you may feel energized, stronger and able to be even more active.
Improves Blood Flow
Exercise increases blood circulation, as a result, more oxygen and nutrients to tissues will be delivered. It speeds up recovery and reduces symptoms.
Psychological Benefits
Physical activity improves your mood by increasing endorphin, serotonin and dopamine levels. It reduces feelings of anxiety or depression that may accompany chronic conditions like lymphedema.
Weight Management
A healthy weight is good for your general well being. Also, in the case of lymphedema, a stable weight or weight loss ( patients who need it) can further reduce the severity of lymphedema symptoms, as excess weight can exacerbate fluid and fat retention reducing lymphatic flow.
Exercise for Lymphedema Management: What Are Your Options?
Water exercises
(swimming, aqua yoga, aqua-dance, walking inside the pool, etc.)
- Water supports your limbs and takes out pressure from your joints.
- Hydrostatic pressure helps to push accumulated fluid (so you don’t need to wear your garment).
- Reduces swelling, pain and fatigue.
- Improves cardiovascular function.
- Water resistance improves strength.
- Improves lymphatic function.
Strength and aerobic Training
- Light resistance exercises -like those made with bandages- can improve muscle strength without exacerbating symptoms.
- If you try weight lifting, start with light weight and short duration. Then, increase intensity as recommended and supervised.
- Remember your lymphatic system needs mechanical motion (to produce that pumping effect) in order to increase lymphatic function.
- Aerobic and strength training improve your cardiovascular function while reducing swelling, pain and improving your overall well-being.
Flexibility Exercises
- Stretching routines help gain, maintain and improve range of motion.
- Help to increase lymphatic function.
Exercises for lymphedema: To keep in mind…
While exercise is beneficial, it’s essential to approach it safely:
- Wearing Compression Garments (compression sleeves or bandages) during exercise helps your muscles pump lymph fluid and helps control swelling.
- Start with low-intensity activities and gradually increase duration and intensity based on comfort and ability.
- Keep an eye on your symptoms, for example if you notice any changes in swelling or discomfort during or after exercise ask your lymphatic drainage therapist or GP. Know your limits.
- Regular exercise as part of your lymphedema treatment enhances your physical well-being and also mental health.
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!
