Lymphedema is a disorder that causes excess protein-rich fluid to accumulate in the interstitial tissues of the body. It commonly manifests as swelling in the extremities and can cause significant health problems if not treated appropriately. A comprehensive treatment including exercises is commonly prescribed to help with symptoms. If you suffer from lymphedema, consult your physician to inquire about an exercise program appropriate for you.
Flexibility Exercises
It is important to have adequate motion in the upper extremity affected by lymphedema. Muscle tightness and decreased range of motion have been shown to increase lymphedema-related complications. Flexibility exercises are effective at increasing the elasticity of the musculature, which allows for improved range of motion in your body's joints. Furthermore, they can help decrease stiffness and improve your overall posture. It is best to engage in a total body stretching program that targets the affected upper extremity and all other major muscle groups on a daily basis. Stretches should be performed after warming up for five to 10 minutes. Each stretch should be held for 10 to 15 seconds and repeated approximately 5 times.
Strengthening Exercises
The muscles within our body have many functions and play a critical role in fluid management. When a muscle contracts, it acts as a pump and drives fluid from our extremities back to the central parts of the body. Strengthening the musculature in the affected upper extremity can improve the muscle's ability to pump fluid. Strength training exercises for lymphedema should be performed at a low intensity and focus on all major muscle groups. Your strength training program should include all the major muscle groups of the body including those of the affected upper extremity. Exercises should be performed two to three times per week or as suggested by your lymphedema specialist. It is essential to stay hydrated and avoid exercising to extreme fatigue as this could cause serious complications.
Aerobic Exercises
Aerobic exercises help reduce fluid accumulation by increasing lymphatic and venous flow. This helps shunt the excess fluid away from the extremities resulting in decreased swelling. Aerobic exercises for lymphedema should be progressed gradually and not be extremely strenuous. Walking and cycling are ideal exercises that are safe and effective for those with lymphedema. Exercises should be performed daily or as suggested by your lymphedema specialist. In order to prevent complications, stay hydrated and always warm up before performing aerobic exercise.
Breathing Exercises
Deep breathing exercises help to increase lymphatic flow throughout the body. Deep breathing promotes changes in pressure within the chest and abdominal areas, which creates a pumping action. This pumping action increases the flow of lymphatic fluids and can help decrease swelling from fluid buildup. These exercises should be performed on a daily basis as suggested by your lymphedema specialist for optimal benefits.
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