Does exercise help lymphoedema?

Lymphoedema is swelling when the lymphatic system is overwhelmed or compromised. The lymphatic system is a one-way circulatory system, that collects the excess fluid and metabolic wastes from the body to filter and return to the heart.

The lymphatic system is slow and only beats about 6 times per minute and exercise can increase the rate up to 30 times per minute. We know from research that exercise helps move the lymph fluid. When muscles contract they impinge on the lymph system, opening valves in the vessels and increasing the circulation and fluid absorption. There are many ways to exercise with weight training, walking, cycling, stepping, Pilates and yoga, amongst other physical activities.
Weight training helps build muscle mass and is a safe and effective way to keep swelling under control. It is recommended to do it with close monitoring by a trained professional, particularly at the beginning of a program that would include slow and regular progressive exercise, in accordance with the symptom response.

Cardiovascular training improves the heart rate and respiration to boost blood flow and oxygen through the body using big muscle groups rhythmically and repetitively. Activities such as walking and cycling are great leisure activities and can also be performed indoors under supervision.

Pilates and yoga help move the body with more grace and efficiency as muscles are becoming stronger and more flexible. Pilates work on core strength, stability and balance while yoga’s aims is relaxation, mental wellbeing and muscle flexibility. They are often combined in a body balance class.

The area around the heart is often congested, particularly the thoracic duct where major lymph vessels meet before reinterring the blood circulation. The upper body contains clusters of lymph nodes such as those above and below the collar bone and in the armpit. Deep breathing stimulates the lymph flow in the region including the lymph nodes between the ribs, which are gently massaged when the rib cage expands and relaxes.

Breathing and moving are the greatest gifts in life and the most pleasurable. Keep in mind that they are also great mechanisms to improve the lymphatic flow and manage lymphoedema.

 

By Jeanine Mewburn BHScMST – Complex Lymphatic Therapist