Aerobic and weight bearing exercises provide complementary treatment for nipple-area pain resulting from a variety of causes. Extended-duration aerobic exercise with repetitious rhythms using large muscle groups includes running, walking, cycling and swimming. Shorter-duration muscle contraction against resistance uses weights or elasticized exercise bands. Consult a physical therapist or physician to determine an appropriate exercise regimen for your specific health condition.
Causes of Pain in the Nipple Area
Pain in the nipple area may be the result of hormonal fluctuations related to the reproductive cycle or menopause, breast feeding and breast cancer. Both women and men produce the hormone estrogen. In women, estrogen is produced by the ovaries and stimulates milk duct growth in the breasts and the release of additional hormones that lead to water retention and swelling, breast pain and nipple tenderness. In men, the estrogen compound estradiol can lead to breast cell growth. According to MayoClinic.com, pain in the chest muscles may radiate to the breast. Regular exercise helps to regulate hormone production and strengthens upper body muscles supporting the breasts.
Exercise and Breast Feeding
A study published in the March 30, 2007 issue of the "International Breast Feeding Journal", indicates nipple pain occurs in 50 to 52 percent of women at five weeks after birth. Aerobic exercise for 25 to 60 minutes at least three days per week improves overall well-being and helps regulate hormone levels to reduce breast sensitivity. Discuss exercise regimen with the physician and start with light exercise. For the duration of breast feeding, maintain fluid intake and wear a bra that provides adequate support for the breasts.
Exercise and Breast Cancer
Aerobic exercise alone and aerobic exercise combined with resistance exercise offer benefits to breast cancer patients. In the November-December 2009 issue of "Current Sports Medicine Reports," research shows exercise for breast cancer patients aerobic activities including walking and swimming reduces the risk of breast cancer recurrence and death by 26 to 40 percent. The authors also say aerobic and resistance training performed twice per week for 12 weeks reduced cancer-related fatigue and improved quality of life for breast cancer patients on chemotherapy and radiation therapy.
Upper Body Exercise
Pain in the breasts can be caused by sagging breasts or from pain in the surrounding muscle. A study published in the "Journal of Applied Research" shows resistance exercise five times per week for five minutes per day for a period of one month increased strength of the pectoralis and rhomboid muscles. The upper-body fly uses 2- to 5-lb. weights. Hold one weight in each hand with elbows out to the side and bent at a 90-degree angle. The weights will be approximately even with the forehead. Without changing the position of the weights, rotate the shoulders forward so the weights meet in front of the face and then return the arms to starting position. For an alternative, hold an elasticized exercise band in front of the body at chest height with arms extended and pull the band from each end to the sides while keeping arms extended.
References
- MayoClinic.com: Breast Pain Causes
- "International Breastfeeding Journal"; A New Paradigm for Depression in New Mothers: the Central Role of Inflammation and How Breastfeeding and Anti-inflammatory treatments Protect Maternal Mental Health; Kathleen Kendall-Tackett; March 2007
- "Current Sports Medicine Reports"; Exercise for the Management of Side Effects and Quality of Life among Cancer Survivors; KM Mustian, Ph.D et al; November--December 2009
- "The Journal of Applied Research"; A Bidirectional Resistance Device for Increasing the Strength and Tone in Upper Body Core Muscles and Chest Girth; Jerrold Petrofsky, Ph.D. et al.; 2005
