Comprehensive exercise guide for breast cancer & lymphedema management

Her left arm was always swollen and massage therapy alone could not bring it down.
Recently, she started exercising, and what she found was that the best form of treatment for her was exercise.
She could not bring the swelling down, but once she started to exercise her arm was smaller.
And now she has the confidence go back out and dress up without fear of judgement for her lymphedema.

Understanding Lymphedema and Exercise

Lymphedema is a buildup of lymph fluid in the arms, chest, back, or legs.

Breast cancer surgery and radiation increase your risk of lymphedema.

Your risk of lymphedema increases when you have 5 or more lymph nodes removed, and it can appear up to a year after surgery.

Yet, when it comes to lymphedema, exercise is a great way to help you prevent, reduce, and manage upper body lymphedema.

Right after surgery, it's essential to approach exercise with caution.

So, it is important to consult with your healthcare provider before staring exercise.

A cancer exercise specialist is trained to help you exercise with lymphedema.

But you need to remember to be patient.

Changes in muscle size can take up to 8 or more weeks before you start noticing a difference.

Lymphedema Management During Exercise

Incorporating exercise is safe and effective.

The main goal of your exercise routine should be to:

Increase range of motion on the shoulder
Boost mood and energy levels
Avoid exacerbating symptoms
Move lymphatic flow towards your core

To achieve this, you want to focus on the following:

Breathing through each exercise: Deep breathing helps improve lymphatic circulation.
Deep breathing helps move circulate lymph fluid drain from your core.
Increasing range-of-motion: Gentle stretches can prevent stiffness and and fibrosis.
Fibrosis can hinder normal flow of lymph fluid.
Low-impact cardio: Walking, swimming, or cycling at a moderate pace can pump lymph fluid.
As your muscles contract they help pump lymphatic fluid around your body.
Resistance training: Weight training or calisthenics strengthen and increase muscle mass.
Bigger and stronger muscles promote better lymphatic flow and drainage.

But it is not just exercise.

Being active, meeting with a cancer exercise specialist, and exercising can help reduce lymphedema.

Tips for Exercising with Lymphedema

Start slow: Begin with low-intensity exercises and increase your intensity as tolerated.
Avoid vigorous movement: Avoid movement that bounce your breast (running, jogging, jumping).
Listen to your body: Stop exercising if you feel pain, swelling, or discomfort.
It is rare this will occur from exercise, and if it does, there is usually another cause—such as an infection.
Wear compression sleeve: Compression sleeves help push lymphatic fluid.
Consult with your health care provider to get your compression sleeves/garments fitted.
Drink water: Drinking enough water helps lubricate your joints.
Hydration allows for ease of range of motion and better muscle movement.
Practice good skin care: Skin care helps prevent infection.

Top 3 Exercises For Breast Cancer Survivors with Lymphedema

Here are some exercises I recommend to my online coaching clients as a cancer exercise specialist.

Top 3 Best Exercises to Help with Lymphedema Management for Breast Cancer Survivors: Bodyweight

Your push up can be on the wall or a countertop.

Slowly work towards lowering down to the floor until you are able to do a full push up.

Top 3 Best Exercises to Help with Lymphedema Management for Breast Cancer Survivors: Shoulder

Top 3 Best Exercises to Help with Lymphedema Management for Breast Cancer Survivors: Back

Have You Met Mary?

Mary is a 2x breast cancer survivor who did everything she could to prevent lymphedema.

She had 22 lymph nodes removed and went through radiation twice.

Her oncologist told her she would develop lymphedema within the year.

She was stuck on doing everything she could to reduce her risk of lymphedema, such as:

alternating exercise days
periodizing her workouts
getting adequate rest
hydrating

so that she could enjoy her life while still improving her health.

So, she joined the OncoloFit 1:1 coaching where she learned all the right steps to prevent lymphedema.

And through her hard work and consistency she was able to.

Mary is three years out now with no lymphedema.

Her advice:

I have worked out my whole life, but after a decade of cancer-fighting with all of its permanent and negative side effects of breast cancer treatment,
I knew something needed to change.
And now it is my 2nd time getting cancer, and I wish I had worked with someone the first time.
I have experienced the difference working with a professional has made in my life.
I could not have done that without JC.

Weightlifting and Lymphedema

In general, here are some things you need to remember about managing lymphedema with exercise:

Weightlifting and bodyweight exercises are safe to do.
Wear a compression sleeve while you lift weights.
Start with light weights—from 1 to 3 pounds. Slowly increase from there.
Shoot for 1-3 sets of 6-15 reps.
Lift weights 2-3 times per week. Irregular workouts may cause lymphedema flare-ups.
Repeat the exercise until your muscle is tired but not strained.
When you increase weight, decrease the number of reps
Avoid comparing your progress to others. You have a unique situation, and it’s important to keep this in mind to avoid getting discouraged.
Avoid weight training the same muscle group two days in a row. Weight train every other day (3 times per week) to allow for a recovery day.
Practice good form and technique. Your cancer exercise specialist can guide you.
Avoid lifting weights up and above your head if it is uncomfortable.
If you don't know what exercises to do, consult with your cancer exercise specialist. Your cancer exercise specialist will create an exercise routine for you.

When to increase weight as a breast cancer survivor

Once you can do 30 reps (total reps) without your muscle getting tired, it is time to increase the weight.

Example: 2 sets of 15 reps or 3 sets of 10.

If there is no puffiness or swelling after your exercise session, you may increase to the weight by 2-5lb lb

2.5 lb on dumbell
5 lb on barbell.

Disclaimer: Do not lift heavier weights if you notice signs of puffiness or swelling.

Lastly, there is no strict upper limit for weightlifting.

The sky is the limit.

Do not let breast cancer hold you back from your health and fitness goals.

Expert Advice

Most exercises can help improve lymphatic flow.

But all exercise programs will help you build the strength and muscle mass to:

prevent lymphatic drainage
reduce lymphedema
improve body image

Without causing swelling.

So, your exercise routine needs to meet your specific goals and needs.

Remember: weightlifting is about you. It is an individual process and is not a reflection of how fit you were before your treatment.

And if you don't know what exercises to do, are injured, or if exercise feels uncomfortable, consult with your cancer exercise specialist.

If you do not have one, schedule a consult today with JC where you can join online 1:1 coaching.

JC will create your exercise routine for you so that you don’t have to worry about your safety during exercise.

And he will provide you a new exercise routine every 4-6 weeks to ensure you are building strength and muscle and support you with any questions you have on form and technique.

If you are ready to start your journey towards better health, schedule a consult today so that lymphedema becomes the least of your worries in your day-to-day.

Click below to start today.

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