What You Need To Know About Weight Training and Lymphedema
Let’s bust a big myth: Weight training should be avoided if you have lymphedema.
The truth is, weight training is beneficial for treating and managing lymphedema.
The key to weight training if you have lymphedema is to do it in a supervised and progressive manner. I’ve worked with people who have lymphedema to get them back to CrossFit, powerlifting, and heavy lifting needed for their work – so don’t let lymphedema limit you!
During exercise, the volume of lymph fluid in the body increases as much as 10-15 times. When the lymphatic system is working correctly, it filters and moves the lymph fluid so there is no build up of fluid. However, if the lymphatic system is damaged or not working well, as is seen with lymphedema, then swelling can occur. This is because the lymphatic system is overloaded and cannot filter and move lymph fluid out of the affected area. But, if you exercise with the supervision of a trained professional, wear compression, and slowly progress your exercise, it is certainly safe and beneficial to weight train.
With a slow and incremental increase in aerobic exercise and weight/resistance training, the body and lymphatic system have time to recoup and adjust to the new levels of activity. Studies have found that exercise and weight training not only help reduce the risk of developing or worsening lymphedema but actually have a protective effect.
Work with a rehabilitation professional (physical therapist or occupational therapist) who is a Certified Lymphedema Therapist (CLT). These providers have additional training to assess and treat lymphedema as well as safely implement and progress your exercise routine.
When you start weight training, use lighter weights/resistance for 2-3 sets of 12-15 reps in each set. Stay at each resistance level for 1-2 weeks, then increase to the next level.
Each time you increase the weight/resistance, monitor for any increase in swelling.
If you have lymphedema it’s important to wear your compression garment (sleeve, stockings) while exercising. The compression along with the muscle pumping action while exercising helps decrease swelling. But, if wearing a compression garment is going to keep you from exercising, for example, swimming, then don’t wear the compression garment and make sure you go exercise. After exercising, perform manual lymphatic drainage, wear compression, and monitor for any increase in swelling.
Slow, repetitive movements can be very helpful to stimulate the lymphatic system. These are called remedial exercises and should be performed daily to help move lymphatic fluid. I also recommend people perform remedial exercises before weight training to help prepare and “warm-up” the lymphatic system. Below are two example remedial exercises that can be performed by anyone with lymphedema, regardless of where the swelling is. The exercises below focus on trunk movements and breathing, which help stimulate the entire lymphatic system. Perform these movements 10 times, several times per day to keep the lymphatic system stimulated. If you get dizzy, short of breath, or have pain, stop immediately. Always check with your medical provider and/or Certified Lymphedema Therapist (CLT) before you start exercising.
Reach up and reach down: Sit comfortably in a chair or stand. Keeping your arms straight, lift your arms overhead with a deep breath in and then breathe out as you bend forward and touch your hands towards the ground. If you have a hard time with these movements, keep it in a comfortable range; reach up to shoulder height and reach down to your shins.
Side bends: Sit comfortably in a chair or stand. Keeping your right arm straight, reach up overhead, and breathe in. As you breathe out, lean your body to the left keeping your arm raised. Breathe in as you return to the middle, rest your right arm, and lift your left arm overhead. Then breathe out as you lean to the right with your left arm overhead.
If you have lymphedema, don’t be afraid to lift heavy! Just make sure you slowly progress your activity, wear compression, and work with a certified lymphedema therapist (CLT) who is a rehab provider (physical therapist, occupational therapist) who can help safely and effectively guide you in your journey of exercising with lymphedema.
Resources:
