Exercise and Lymphedema Management

Exercise helps manage lymphedema and can improve your well-being after cancer surgery.

Exercise can help you:

• Reduce swelling
• Increase mobility
• Improve body image
• Boost lymphatic drainage

The right exercise program can support your lymphatic system.

But, before you get started with exercise for lymphedema management, it is important to know:

• What you need to include in your exercise routine for proper lymphatic draining
• The best exercises to help manage lymphedema

• How a lymphatic exercise routine can help you

For the full comprehensive guide on exercise and lymphedema management click here.

What You Need in Your Exercise Routine for Lymphedema Management

The main goal of your exercise routine should be to:

1. Increase range of motion on the shoulder or hips
2. Avoid exacerbating symptoms
3. Move lymphatic flow toward your core

To achieve this, you want to focus on the following:

1. Breathing through each exercise
2. Raising your arms above your head.
3. Doing low-impact cardio
4. Resistance training

2 Exercises For Lymphedema Draining

1. The chest press: this could be with dumbbells, a barbell, or as a push up. Start with the wall first then progress by adding weights.

Weightlifting And Lymphedema

Here are some things you need to remember about managing lymphedema through weightlifting:

• Wear a compression sleeve
• Start with light weights 1 to 3 pounds and shoot for 1-3 sets of 6-15 reps.
• Stay consistent. Irregular workouts may cause lymphedema flare-ups.
• Repeat the exercise until your muscles are tired but not strained.
• Avoid lifting weights up and above your head if it is uncomfortable.

2. Mobility work: above the head can help reduce stiffness and improve range of motion.

Tips For Mobility Exercises With Lymphedema:

• Start slow: Begin with low-intensity movement.
• Avoid vigorous movement: Avoid bouncing or jostling the breast (running, jogging, jumping).
• Listen to your body: Stop exercising if you feel pain, swelling, or discomfort.
• Drink water: Drinking enough water helps lubricate your joints.
• Practice good skin care: Skin care helps prevent infection.

If you don't know what exercises to do, consult with your cancer exercise specialist. Your cancer exercise specialist will create an exercise routine for you.

How a Lymphatic Exercise Can Help You

Have You Met Mary & Sharon?

Mary is a 2x breast cancer survivor who did everything she could to prevent lymphedema. She had 22 lymph nodes removed and went through radiation twice.

Her oncologist told her she would develop lymphedema within the year.

Devastated, she searched for ways to reduce lymphedema risk and she found OncoloFit . And through her hard work, she was able to prevent to lymphedema.

She learned the exercises to avoid and has been able to work out for 2 years now as an online coaching client without any signs or scare of lymphedema.

Her advice:

I have worked out my whole life, but after a decade of fighting all the permanent and negative side effects of breast cancer treatment, I knew it was time to work with a specialist. And for that, I am extremely greatly because now I am lymphedema-free!

Sharon, another online coaching client, came into the OncoloFit program with severe lymphedema, constant flare-ups, and medical visits.

She couldn't get it under control and would tell you that before starting her exercise routine:

Her left arm was always swollen and massage therapy alone could not bring it completely down to the level she wanted it to.

Her advice:

Find a good lymphatic draining massage therapist and a cancer exercise specialist.

After just a couple of months of training, along with massage therapy, her left arm was almost back to normal. She reached a point where you almost couldn't tell that she had lymphedema.

Needless to say, she is excited to go back out again and wear a dress.

Exercise is not just about improving your lymphedema.

It is also about reducing the flare-up, improving your body image, and helping you feel confident going out again.

If you are ready to:

• feel confident in your skin again
• live life without worry free of lymphedema flare-ups
• gain back your range of motion

schedule a consult today with JC to join OncoloFit online 1:1 coaching.