Lymphedema is a condition in which lymph, the fluid which carries white blood cells in the blood, does not get filtered through the lymph nodes properly and therefore pools up in affected limbs. It can result when lymph nodes become damaged, missing or are removed. The National Cancer Institute recommends exercise to help control lymphedema symptoms because it increases circulation and prevents lymph from pooling in extremities. If you have lymphedema or experience swelling in the arms or legs, talk to your doctor before beginning any new exercise program.
Warm-Up
Always do a five- to 10-minute warm-up before your workout. This involves light cardiovascular activity, such as walking or cycling, and light static stretching to prepare your muscles and slowly increase circulation. Following activity, incorporate a 10-minute cool-down to allow your body to slowly return to pre-exercise temperatures. The warm-up and cool-down allow your body to transition to and from exercise at a reasonable pace.
Types
Cardiovascular and strength exercise are necessary for improving health and aiding to decrease lymphedema symptoms. Do low impact cardiovascular activities so you do not stress the affected limb. According to the Cleveland Clinic, walking, cycling and swimming are ideal forms of exercise. Engage in cardio at a low to moderate intensity for at least 20 minutes most days of the week. Weight training is generally safe and helps increase strength and stability, but check with your doctor before beginning. Lymphedema therapy advises against sports such as football, racquetball and running, which are considered high-risk and should be avoided.
Intensity
If you are new to exercise, always start at a low intensity with light weights, especially in the affected limb. The best way to increase strength is with a slow progression. Progressing too quickly and lifting too heavy can actually cause more lymph buildup as well as increase risk of injury. Monitor how you feel during your workouts, but also in the days following because often pain is not experienced the same day. If you feel pain, swelling of limbs or breathlessness, then decrease your intensity. Strenuous activity should be avoided altogether unless cleared by your doctor.
Rest
Rest during your workouts to prevent lymph pooling. Do slow contractions on weight training, and take an equal amount of time to rest as each set of exercise. During cardiovascular activity, if you feel breathless or winded during low intensity exercise, take a break and do small five- to 10-minute bouts throughout the day, working up to a longer durations. Drink plenty of water before, during and after exercise. Breathe throughout your exercises rather than holding your breath.
Clothing
Do not wear restrictive clothing such as tight waistbands or bra straps as it can block lymph and cause swelling. Wear a compression garment or stocking on the effected limb. These garments help keep the skin tight so the vessels below the skin can more effectively transfer the excess lymph out of the limb.
