Lymphedema Exercises: Reduce Swelling and Improve Circulation
What Is Lymphedema?
Lymphedema is swelling caused by lymphatic system dysfunction. Fluid accumulates in tissues, most commonly affecting arms or legs.
Types:
Breast cancer treatment is a common cause of arm lymphedema. Pelvic surgery or radiation often causes leg lymphedema.
How Exercise Helps
Proper exercise:
Key insight: Movement helps the lymphatic system work. The lymphatic system has no pump—it relies on muscle contractions and breathing.
Exercise Principles for Lymphedema
1. Wear Compression
2. Progress Gradually
3. Monitor Your Limb
4. Include Breathing
Deep breathing promotes lymphatic flow:
Decongestive Exercises (Lymphatic Drainage)
These gentle movements encourage lymph flow:
For Arm Lymphedema
Deep Breathing
1. Sit or lie comfortably
2. Breathe deeply into belly
3. Exhale slowly
4. 5-10 breaths to start and end
Neck Exercises
1. Turn head side to side
2. Tilt ear to shoulder
3. Gentle, slow movements
4. 5 repetitions each direction
Shoulder Circles
1. Roll shoulders forward
2. Then backward
3. 10 circles each direction
Arm Pumping
1. Raise affected arm
2. Make a fist
3. Open hand wide
4. Repeat 10-15 times
Wrist Circles
1. Circle wrist in both directions
2. 10 circles each way
Elbow Bends
1. Straighten and bend elbow
2. 10-15 repetitions
For Leg Lymphedema
Deep Breathing
Same as above—essential for all lymphedema.
Ankle Pumps
1. Lie down or sit with leg elevated
2. Point toes, then pull back
3. 20-30 repetitions
Ankle Circles
1. Circle ankle in both directions
2. 10-15 circles each way
Knee Bends
1. Lying down: slide heel toward buttock
2. Seated: straighten and bend knee
3. 10-15 repetitions
Hip Exercises
1. Lying down: slide leg out to side
2. 10-15 repetitions each leg
Marching
1. Seated: lift knees alternately
2. 20-30 marches
Strengthening Exercises
Strength training is safe with lymphedema:
Guidelines
For Arm Lymphedema
Bicep Curls
1. Light weight or resistance band
2. Full range of motion
3. 12-15 repetitions
4. Start with minimal resistance
Shoulder Press
1. Light weight or band
2. Press overhead
3. 12-15 repetitions
Rows
1. Pull band or weight toward body
2. Squeeze shoulder blades
3. 12-15 repetitions
For Leg Lymphedema
Squats
1. Bodyweight or holding support
2. Comfortable depth
3. 10-15 repetitions
Step-Ups
1. Onto low step
2. Alternate legs
3. 10 each leg
Calf Raises
1. Hold support
2. Rise onto toes
3. 15-20 repetitions
Aerobic Exercise
Cardiovascular exercise is beneficial:
Best Options
Walking
Swimming/Water Exercise
Cycling
Elliptical
Guidelines
Flexibility Exercises
Maintain range of motion:
Gentle stretching of affected limb:
Whole-body flexibility:
Activities to Approach Carefully
Not prohibited, but need precautions:
Always:
Warning Signs
Stop and consult your therapist if:
Sample Daily Routine
Morning:
Midday:
Evening:
Professional Support
Work with:
Complete decongestive therapy (CDT) is the gold standard treatment. Exercise complements this, but doesn't replace it.
The Bottom Line
Exercise is safe and beneficial for lymphedema when done correctly:
1. Always wear compression during exercise
2. Start with gentle decongestive movements
3. Progress strength and cardio gradually
4. Monitor your limb's response
5. Include deep breathing
6. Work with a lymphedema specialist
Movement helps your lymphatic system work—don't let fear of exercise stop you.
Foundational Rehab provides gentle, adaptable programs that can complement lymphedema management.