How to Reduce Leg Lymphedema Naturally

The Best Way to Naturally Reduce Lymphedema in Your Legs

If you are 1/ 140,000 cancer survivors a year affected by lower leg lymphedema, you have come to the right place to learn how to effectively reduce lymphedema.

There is no magic pill or special tea to help with lymphedema, but healthy lifestyle changes and proper medical guidance can help tremendously to:

reduce swelling and discomfort
return to work
improve body image and strength by increasing fat loss and muscle building
improve your social life to travel, walk, and stand longer
reduce the financial burden of lymphedema, saving up to ~$600 per year on just compression garments to control the swelling and maintain their daily life.

Previously, it has been asserted that nothing could be done for lymphedema, and you may feel like your oncologist hasn’t given you much guidance either.

However, the reality is that there is unfortunately a lot your Oncologist Hasn’t Been Able to Tell You yet about survival and many cancer patients lack basic knowledge on How to Handle Cancer Treatment.

As science advances, though, more studies show that there are strategies to manage or reduce lower leg lymphedema.

And in this blog, you will learn:

3 new alternatives to manage and reduce lower leg lymphedema
Tips and tricks to reduce swelling and manage lymphedema

However, the best way to reduce swelling is to combine all three techniques rather than focusing on just one.

MANUAL LYMPHSTIC DRAINAGE

Lymphedema is a chronic disease that results from buildup of lymphatic fluid.

While there is no cure for lymphedema, studies show it can effectively be treated.

One way to improve lymphatic draining is through therapeutic manual lymphatic draining and customized compression sleeves or elastic bandages.

Manual lymphatic draining is a therapeutic treatment done by certified physical therapists and massage therapists to improve lymphatic flow.

Therapists are trained in a gentle massage-like technique to move the trapped fluid in the swollen limb toward an area with working lymph vessels to reduce swelling.

Not only does lymphatic draining help reduce swelling, but it also positively affects many other cancer treatment side effects such as:

Reduction of chemotherapy-induced neuropathy
Reduction of post-operative pain
Improvement in range of motion in affected areas
Reduced mental strain
Improved relaxation
Lower stress and anxiety

Many therapists will help you choose the correct compression garments to maintain the reduction of arm and leg swelling and provide you with at-home lymphatic therapeutic exercises that can help reduce the swelling at home.

Compressive garments such as sleeves, gloves, stockings, or tights, fitted over affected limbs, act as a counterforce to muscles and help prevent the fluid from re-collecting.

Compression bandages. Using low-stretch bandages to wrap the entire limb encourages lymph fluid to flow back toward the trunk of the body.
Compression garments. Close-fitting elastic sleeves or stockings can compress the arm or leg to encourage lymph fluid drainage.

Keep in mind: these garments should be properly fitted to ensure that the proper amount of compression is used to move fluid out and prevent build-up.

EXERCISE

Unlike blood circulation, the lymphatic system has no central pump, such as the heart, to move fluid to the lymph glands.

Instead, it uses surrounding muscles as a “pump” system to move the fluid.

This is why exercise is so important to help move the excess fluid out of the swollen limb.

Both cardio and weight lifting will help and should be done to help reduce lymphedema, fight off a risk for a second cancer, lose fat, build muscle, and improve your mobility.

As a bonus, you can add in some weight training, Exercise Can Safely Be Done After Lymph Node Removal.

THIS DOES NOT NEED TO BE INTENSE.

You DON’T need to be adding in 1,000 pounds.

Light-to-moderate weighted movements are enough to see your body improve and feel better.

ALL it takes is 2-3 days a week of full-body weighted movementsf or 2-3 sets per body part, and 6-15 reps each exercise.

“I found my arms were less swollen and discomfort was minimized.
On days I did not exercise, my arms were more swollen and painful.
After using the weights for several months now”

Some minimal soreness will occur, and that’s normal.

Some soreness is not a bad thing. It is just an indication of “newness” to the body. It is your body telling you, “I was not used to that motion.”

So, the more often you do a motion, the less sore you will get.

If you want to minimize soreness, you can do lower reps (around 6-8) and lower sets (1-2 lighter weights and slowly increase reps from there.

Upper body exercises, such as:

chest press
incline push-up
lateral pull-down
seated row
bicep curl
triceps pushdown
lateral row

Are all safe to do.

For lower-body exercises, you can incorporate standing, sitting or lying exercises. Feel free to add in TRX (total-body resistance) exercises for balance and/or support if needed to Rebuild Your Strength After Cancer Treatment.

squat or sit-to-stand
leg press
leg extension
leg curl
calf raises
knee raise or marching
lying / lateral straight leg raise
Alternating lunges
clamshells

Are all safe to do.

Even something as short and simple as being consistent for 5 months with light weight-training can improve your chest strength by 20 pounds and your legs by 50 pounds.

That’s the difference between walking normally, having less fatigue, walking faster versus feeling heavy and uncomfortable when you walk.

CAUTION: Do not lift heavier weights if you notice signs of puffiness or swelling after your exercise session.

If you can do 30 reps without your muscles getting tired (and there is no puffiness or swelling after your exercise session), you may increase to the next weight level.

Increase weight at your own pace without pain or strain. Use the smallest weight increase increment available and get motion in daily.

The goal is to work your way up to 20 mins of cardio 7 days a week, or 30 mins of moderate intensity cardio 5 days a week.

Give yourself the next 2-3 months to work on this goal of being consistent with your walks or cardio routine.

Remember: inactivity is a risk factor for lymphedema and can make it worse, so daily movement is essential.

It can be a leisurely walk, swimming, or cycling, but focus on movements that incorporate your whole body to pump the fluid throughout your whole system.

The legs tend to “pull” down a lot of fluid, so your body has to work harder to get it distributed throughout your body.

Make sure you are doing your cardio in “zone 2”, which is a moderate intensity.

USE THE TALK TEST or check your heart rate to know whether you are working at the right intensity.

Your walk should not feel light, you should be able to hold a conversation comfortably but would still need to take a deep breath every 12-15 words and not be able to sing.

Lastly, make sure to stretch after each workout and improve your mobility and flexibility.

Hold each stretch for 15-30 seconds per body part and repeat twice. The goal is mild discomfort—not aches or pains. Make sure to get a good stretch on all aspects of your legs:

glutes
hips
calves
hamstrings (back of the thigh)
quadriceps or “quads” ( front of the thigh)
groin

This will help reduce the risk of cancer coming back, improve blood flow, lower your risk of heart disease, and help you maintain a healthy immune system.

BUILD MUSCLE & FAT LOSS

Eating a well-balanced diet and controlling body weight is an important part of treatment.

This does not mean you need to be skinny with visible abs.

But a healthy body weight is important.

For optimal health, women ideally should have a BMI of less than 25 and a waist circumference of less than 35 inches (88 cm) with a goal of reaching <28 inches (71 cm).

Women with a waist of 35 inches or higher show nearly double the risk of dying from heart disease, compared to women who had reported the lowest waist sizes (less than 28 inches).

To see inches come off your waist, there are 4 goals to hit:

Weight training (we already talked about this one above)
Protein
Fruits and veggies
Sleep

Weight training is something we already talked about above.

But something that was not mentioned is that as you build muscle, you will be increasing your metabolism (burning more calories to lose more fat). This is what gives you the “toned” appeal.

Research shows that you can start seeing changes in muscle size as early as three weeks after starting resistance training, but the most noticeable changes will be seen after 8-12+ weeks.

Protein, on the other hand, is what allows your muscle to grow and boosts your metabolism. YES, certain foods boost your metabolism, and you don’t need to be an expert to know which ones.

Eating protein burns more calories when digesting than any other food source.

Focus on eating:

chicken
grass-fed steak
salmon
fish
eggs
edamame
tofu
lentils
beans

Fruits and veggies should be another staple of your food, along with protein.

Not just because they are good for you but because you can eat MORE per the amount of food while consuming fewer calories.

Fresh fruits and veggies bring flavor, add color, and fill your meal up, making it more appetizing, as you know you can eat as much as you want without a single worry of getting “fat.”

This is your guilt-free hack to eat more and weigh less.

Fruits and veggies also provide you with fiber, nutrients, minerals, and antioxidants that help keep your body healthy. The goal is to choose fruits and veggies you DO ENJOY.

And make your salads sexy by adding in seeds, nuts, cheese, or raisins. The goal is to add in and learn to make combinations of foods you enjoy.

Maybe you prefer steamed veggies rather than a salad. Or you prefer to add it into your meals by cutting up tomatoes or onions in your meal.

You can get as creative as you want.

Sleep is also an important part of losing fat and letting your muscles rebuild. Consistent sleep is one of the best tricks to improving your weight loss and getting inches off your waist.

Sleep is a hormone balancer, as it regulates your body’s cravings. When you lack sleep, your body increases your craving for sugar and fat.

Meaning, when you don’t sleep well, your body wants more cookies, ice cream, and chips.

It affects your mood and your ability to make healthier choices.

The CDC recommends 7-9 hours of sleep.

Keep in mind, this doesn’t have to be perfect, but the more consistent you are, the better results you will see.

HEALTHY TIPS TO REDUCE LEG LYMPHEDEMA

Lymph fluid that collects in the skin can be very uncomfortable and cause other issues.

It can also keep nutrients from reaching the cells, limit the ability of the body to heal wounds, and lead to infections.

Lymphedema can be a long-term problem, but there are ways to manage it. The key is to know what to do to properly keep it from getting worse and infected.

To reduce the risk of complications from lymphedema:

Shave with an electric razor, wear gloves when you garden or cook, and use a thimble when sewing to avoid injuries, cuts, scrapes, and/or burns that can cause infection.
Keep your skin clean and dry. Use moisturizers daily to keep your skin from cracking. Lymphedema increases your risk for infection, so skin care is important.
Use a broad spectrum sunscreen of SPF 30 at a minimum, and try to stay out of the sun when it is most intense (usually around 10 a.m. and 4 p.m. is when the ultraviolet (UV) rays are the strongest).

Wear loose clothing and avoid anything that puts pressure around your waist, legs, or genitals.
Do not go barefoot. Wear well-fitting, closed-toed shoes instead of sandals or slippers to protect yourself from sharp objects.
Wear soft, protective socks (cotton or padded types) to keep your feet clean and dry. Avoid socks or stockings with tight elastic bands.
Ask your doctor, nurse, or therapist if you should be fitted for a compression stocking. The stocking must be well-fitted to apply the right pressure while avoiding too much tightness near the top of the stocking.
Wear properly-fitted compression stockings or garments when you are up and walking around and exercising. A compression stocking can help squeeze the lymph fluid through the remaining vessels before it builds up.
Try not to stand or sit in one place for more than 30 minutes and avoid crossing your legs when sitting
Call your doctor, nurse, physical therapist, or lymphedema therapist if you notice any of these changes:
- The location feels hot, looks red, or swells up suddenly.
- You have a temperature that's not related to a cold or the flu.
- You have new pain with no known cause in the affected area.

Lastly, the best way to reduce swelling is to combine all techniques: therapeutic manual lymphatic draining, exercise, weight loss and the use of compression sleeves to encourage the fluid to move out of the affected limb, improve your mental health, and keep your body healthy.

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