Life-Cise - Fitness for Survivors

Lymphedema:

Lymphedema is a buildup of fluid in the body. Many of the surgeries and treatments for cancer can put survivors at a greater risk for lymphedema.

Exercise does increase the fluid in the affected areas of the body, however, people at risk may actually benefit from exercise in several ways. First, deep breathing works like a pump to move lymph out of the limbs and toward the heart. As your muscles contract during exercise, they squeeze tissue helping to keep lymph moving through the body. And importantly, exercise can help you maintain a healthy weight. Excess weight and the weight gain from cancer treatments appear to be factors in the development of lymphedema.

With the risk of lymphedema it is extremely important to start any general exercise program slowly. See how your body reacts to exercise. Your body can learn to cope with a compromised lymph system by redirecting the flow of fluid, it just needs time to adjust and learn new pathways. Keep a careful watch for any swelling or tightness. Increase the duration or intensity of your exercise program slowly.

Julie Tip

I accept the risk of lymphedema, but I don’t want to be limited by it. It can be a debilitating condition, so I take the risk seriously. When I started exercising after surgery, I kept a close eye out for early signs of swelling. I measured the circumference of my arm in different places so I could objectively gauge any changes. I increased the intensity of my workouts in small increments until I had a pretty good idea of how my body was reacting. I also did exercises every day (and continue to this day) to help stimulate lymph drainage. After a couple of flare-ups (luckily lasting only a few days) that I was able to manage with edema exercises, I got fitted for a compression sleeve and glove. I now wear the garments as a precaution whenever I fly, am up at high altitude, or am doing high-intensity activities like climbing. I’ll also wear them periodically during normal activities if I feel any swelling or tightness.

This is a serious risk, but you don’t have to live in fear. There are several exercises that may help to prevent lymphedema or help manage it if you’ve already got it. Whether you are at risk for lymphedema of the upper or lower extremities, it’s important to clear your trunk. If your trunk is congested, there is nowhere for the fluid in your arms or legs to go. Take deep breaths. A good exercise to clear your trunk is the curl up. Lie on your back with your knees bent, feet on the floor, hands resting on your thighs. As you exhale, tighten your abdominal muscles to raise your head and shoulders off the floor, reaching your hands up toward your knees. Hold for a couple of seconds and lower back to the floor. If this is difficult, just do the muscle contractions without lifting your head. Also, the lymph system likes to be jiggled; it helps to stimulate it. Raise the affected limb up in the air and gently jiggle it. When I’m exercising I take frequent little breaks to jiggle my arm – like I’m waving to all my loyal subjects. Generally, keep the affected limb elevated as much as possible; let gravity help your body drain the fluid. Try sleeping with the limb propped up on a pillow. And keep breathing! For more information visit my blog.

Note: It is important to talk to your doctor before beginning any exercise program.