There are exercises you can do to help reduce swelling caused by a build up of lymph fluid (lymphoedema). You can also position yourself in ways that help the lymph to drain.
How exercise helps lymphoedema
We know from research that exercise helps lymph move through the lymphatic system. This might helpreduce swelling. Exercise makes the muscles contract and pushes lymph through the lymph vessels.
Exercises have other benefits. They can help you to keep a full range of movement and generally help you feel better.
Most of this research has looked at lymphoedema in the arm, and some of it at strenuous exercise. Studies looking at leg lymphoedema have also shown that exercise can help to reduce swelling.
The National Institute for Health and Care Excellence (NICE) made recommendations about exercise and lymphoedema. These are for people who have lymphoedemaor who are at risk of developing it after treatment for breast cancer. The evidence suggests that exercise doesn't cause or worsen lymphoedema. It mayalso improve quality of life.
Before you start
Talk to your doctor or lymphoedema specialist before you start any exercise. They can advise you about what you should and shouldn’t do.
When you start exercising
Start exercising gently and build up slowly. Walking can be a good way to start if you haven’t done any exercise for a while. You can gradually increase the distance and the pace.
Other examples include:
- yoga
- Tai chi
- Pilates
- cycling
- swimming and aqua aerobics
- a programme for muscle strengthening exercises created specifically for you
- other exercise you enjoy doing, for example, dancing
Let your instructor know about your lymphoedema or the risk of lymphoedema. You may need to make some adjustments to your exercise programme.
Check the swollen area or area at risk of swelling during and after exercising. If you think there are any changes or you have any concerns stop the exercises and contact your lymphoedema specialist.
Try to do some exercise every day. Think about how you can build it into your daily routine. You’re much more likely to carry on doing exercise if it becomes a regular part of your day.
What you’re able to do will depend on:
- how fit you were before your treatment
- the type of treatment you had
- how severe your lymphoedema is
Positioning yourself
When you’re sitting or lying down, it helps to position yourself in a way that helps the lymph to drain.
With arm lymphoedema, when you’re sitting, raise your arm to a comfortable level by putting it on a cushion or a pillow.
With leg lymphoedema, when at rest try not to sit with your legs down. Instead either lie up on the sofa orput your leg up on a stool or chair. Make sure youfully supportyour leg with a cushion or pillow under the knee. Also, try to avoid sitting for long periods of time.
With lymphoedema of your head and neck, sleep with 2 or 3 pillows to raise your head and help the fluid drain.
Exercise suggestions
Below are some suggestions of exercises you could do including videos to show you how to do them.
Exercise should not cause problems. But if you notice any changes in the affected area you must stop and contact your nurse or physiotherapist.
Deep breathing
Deep breathingexercises help the flow of thelymph fluid through the body. It's helpful for all types of lymphoedema, evenhead and neck swelling. It works by changing the pressure in your tummy (abdomen) and chest. This encourages lymph to flow back into the blood system.
Deep breathing can also help you to relax.
You can do these breathing exercises while sitting up in a chair or in bed, or while lying down.
- Relax your shoulders and upper chest.
- Rest one of your hands below your ribs.
- Take a slow, deep, comfortable breath in through your nose, feeling your hand rise as your tummy (abdomen) rises.
- Then slowly breathe out through your mouth, so your abdomen is flat again.
- Do this 5 times.
Transcript
Hi I’m Carla, I’m going to show you how to do deep abdominal breathing. Remember to have a nice posture, relaxed shoulders. You can do them sitting down or standing up. Remember to breathe in by nose and breathe out by mouth.
So, when you breathe in, imagine you have a balloon in your tummy and you inflate this balloon and when you breathe out, imagine you’re deflating this balloon. You need to feel your hand going in so we’ll do it together now. We’ll breathe in…. and out.
Remember to do them a maximum five times and before and after you do your lymphoedema exercises.
Watch our videos for the exercises of the area where you have lymphoedema or you’re at risk of lymphoedema.
Exercises for arm lymphoedema
These exercises shouldn't be painful. You might have a feeling of stretching as you do them, this is normal. Stop doing the exercises if you have any pain and, if doesn't get bettercontact your doctor.
Wear your compression sleeve when you’re exercising if you have one.Try to do some exercises every day.
Sit upright in a chair with your arm comfortably on your lap, on a cushion or on the arm of your chair. Start with some deep abdominal breathing (there are tips further up this page). Doing them in the order we have them below will help you to remember to do them all as you work from your head to your hands. Try to repeat each exercise 5 to 10 times.
Neck exercises
- Tilting - tilt your head towards one shoulder, hold for 3 seconds and return your head to the centre and then repeat on the other side. Keep your shoulders still while doing this exercise.
- Turning - turn your head to look over your should as far as you can, hold for 3 seconds, return to face forward then do the same over the other shoulder. Turn your head not your body.
- Chin to chest - bend your neck down as far as you comfortably can so your chin is on your chest, hold for 2 seconds and then slowly bring your head back up so you are looking forward again.
Shoulder exercises
- Shoulders up and down - relax your shoulders, bring them up to your ears, relax then drop them back down
- Shoulder rotation - rotate your shoulders forward, and then rotate them backwards
Arm exercises
- Combined movements - sit comfortably in a chair then with your hands touch your knees then touch your shoulders and lift your arms as much as possible without pain, touch your shoulders and then your knees.
- Pretend breast stroke swimming - stand or sit on the edge of a chair then cross your arms in front of your chest and swing them out to your sides, if this is too difficult try it at waist height. You can also do a pretend backstroke.
- Exercise with a ball - press the ball between your hands, pressing slowly.
Wrist exercises
- Rest your arm on a cushion with your hand hanging off the end. Bend your wrist down until you feel a stretch, hold for 5 seconds and slowly relax. Then bend your wrist up until you feel a stretch again and hold it for 5 secs and then relax.
- Circles - rest your arm on a cushion with your hand hanging off the edge. Turn your wrist in clockwise circles and then anti clockwise.
Hand exercises
- Clench your hand to make a fist and then open and spread your fingers out wide.
- Thumb to finger - using your thumb touch each finger one at a time, as it becomes easier you can start doing it faster.
- Bend and extend - bend your fingers at the knuckles, keeping your fingers straight.
- Hold your hand out with fingers together then spread your fingers out, then close your fingers together again.
Transcript
Arm exercises for lymphoedema
Hi I’m Carla, I’m going to show you some arm exercises.
Remember to repeat each exercise 5 to 10 times, to do your deep abdominal breathing before and after and its very important to be pain free.
Neck exercises
We’ll start with the head and the neck. And I want you to turn your head to the side, back to the middle and to the other side, as much as possible. Back to the middle.
Now ear to the shoulder, keep your shoulders relaxed and your body straight and to the other side. It is normal that you might feel a bit of stretching on this exercise on the side of the neck.
Shoulder exercises
Next one will be shoulders. Up, relax and down. And next one for the shoulders we’ll rotate them as much as possible, up, back and down. Backwards and then forward.
Arm
Now we’ll be doing combined movements. We’ll start on the knee, then touching the shoulder and up, going back to the shoulder and to the knee. If you have difficulties getting the arm as high as this, we’ll do it a bit lower. Then back to the shoulder and to the knee.
Another combination of movement will be pretend swimming. We’ll start with breast stroke and if this is painful on the shoulder, you’ll do it a bit lower.
Next one backstroke and if again you have problems with the shoulder you’ll do it a bit lower as well.
And the last one will be grabbing something that you can squeeze like a stress ball or a cushion and you’ll be pressing the hands together slowly. And this exercise is very good if you have any swelling of the breast area.
Wrist exercises
Next exercises will be the wrist. You can lean your forearm on an armchair or a table and what you’ll do is going up as much as possible and down as much as possible. Next one will be circles so one side first and going for the full movement and then the other side.
Hand exercises
Next ones will be the hand and we will do opening as wide as possible your fingers, bending the fingers only by the knuckles, and then touching with your thumb each finger and try to do it as quick as possible. And the last one will be with the ball. So, you’ll be squeezing the ball five to ten times and you can do that as well opening your hand as wide as possible and doing a fist
Remember to do all the exercises once a day minimum without pain and if you’re concerned, see your doctor or speak to your lymphoedema specialist. Remember that you can find more information about lymphoedema on the Cancer Research UK website.
Exercises for leg lymphoedema
These exercises shouldn't be painful. You might have a feeling of stretching as you do them, this is normal. Stop doing the exercises if you have any pain and, if doesn't get bettercontact your doctor.
Wear your compression garment when you’re exercising if you have one.Try to do some exercises every day.
You can do some of them sittingin a chair, whilewatching television. Try to do them at least twice a day. Start with some deep breathing (there are tips further up this page).
Try to repeat each exercise 5 to 10 times.
- Marching - you can march on the spot or do this sitting down, lift one knee and then put it down, then lift the other knee and put it down.
- Hip rotations - bring your foot forward and draw a semi-circle, keep your other knee slightly bent, hold on to a stable surface if you need help with your balance
- Curl your toes up and then stretch them out.
- Knee exercises - sit on a chair and do marching
- Lift your foot off the floor then straighten and bend your leg.
- Ankle raises - raise your heels off the floor so you feel a squeeze in your calf muscles, relax down so your feet are flat on the floor then repeat.
- With your heel on the floor point your toes away from you then pull your toes towards your chin, you can do this sitting in a recliner chair or lying in bed.
- Lift your foot off the floor or bed, then circle your ankle clockwise, then anticlockwise.
Other types of exercise can also help to get your leg muscles moving, such as walking, swimming or cycling.
Transcript
Leg exercises for lymphoedema
Hi, I’m Carla. I’m going to show you how to do leg exercises. Remember before you start to do your deep abdominal breathing exercises before and after. And repeat each exercise 5 to 10 times. Remember they need to be all pain free.
Upper leg exercises
We’ll start marching on the spot. Very gently. And then if possible go as high with your knees as you can. If you need help with your balance, hold on to a stable surface and again do some marching on the spot gently and as high as you can go.
Next one will be heels to bottom and again if you feel you need a bit of help with your balance, hold on to a stable surface.
Hip exercises
Next one will be working with the hips, rotating. We’ll be bringing our foot forward and drawing a semi-circle. This knee needs to be bent slightly and if you can, you will lift your foot a bit from the ground. If you need a bit of help with your balance, we’ll do it holding on to a stable surface. We’ll do the same drawing a semi-circle on the floor and if possible, lifting the foot a bit.
Next exercise we’ll do touching the knee with the opposite hand and if you need help with your balance instead of alternating we’ll do first one side and then don’t forget to do the other leg.
Knee exercises
For the knee we’ll need to sit down on a chair. We’ll do marching on the spot. You can use your arms, or you can have your arms on your lap.
We’ll be extending and bending the knees. If you have a bit of a problem with pain, you can do it a bit lower.
Ankle exercises
Next one we’ll be focusing on the ankle. We’ll do heel up and down as much as possible . Up and slowly going down to the floor.
Next one will be toes up.
And to finish, we’ll focus on the ankle. This one you can do sitting down on a recliner chair or on a bed. What you’ll do is go up and down as much as possible. And you’ll do one leg and then the other. Or if you’re on the bed or on the recliner chair, you can do it both at the same time.
And then we’ll do circles and as much as possible looking for all the positions of the foot. One direction and then the other.
Remember to do all the exercises once a day and if you have any concerns just speak to your doctor or your lymphoedema specialist.
And remember that you have more information about lymphoedema on the Cancer Research UK website.
Exercises for lymphoedema of the head and neck
Using your head, neck and shoulder muscles may help to reduce swelling. Your physiotherapist or specialist nurse will usually go throughthese exercises with you.
These exercises shouldn't be painful. You might have a feeling of stretching as you do them, this is normal. Stop doing the exercises if you have any pain and, if it doesn't get bettercontact your doctor.
Try to do some exercises every day once or twice a day. It is better to do some every day even if you need to reduce how many you do. Aim to do between 5 and 10 of each exercise.
Do the exercises slowly and gently, don't rush them. You can rest between exercises. It might help to do them in front of the mirror so you can check that your shoulders are back and relaxed.
Neck exercises
- Head turns - turn your head to look over your shoulder as far as you can, hold for 2 seconds. Slowly go back to the start position. Repeat on the other side. Keep your shoulders still while doing this exercise.
- Head tilt - tilt your head towards one shoulder until you feel a stretch on the opposite side. Hold for 2 seconds then straighten up. Repeat on the other side. Keep your shoulders still while you're doing this exercise.
- Chin to chest - bend your neck down as far as you comfortably can so your chin is on your chest, hold for 2 seconds and then slowly bring your head back up so you are looking forward again.
Shoulder exercises
- Shoulders up and down - relax your shoulders, bring them up to your ears, relax then drop them back down. Repeat.
- Shoulder rotation - rotate your shoulder forward, then rotate them backwards.
Mouth exercises
- Open and close your mouth.
- Blow kisses, blow out imaginary candles.
- Smile - an exaggerated one
- Say the vowels in an exaggerated way - a, e, i, o, u.
- Chew sugar free gum but only if you don't have any swallowing problems.
Jaw exercises
- Side to side - slide your lower jaw one way and then the other.
- Jaw forward - push your lower jaw forward then relax and repeat it.
Transcript
Exercises for head and neck lymphoedema
Hi, I’m Carla. I’m going to show you how to do head and neck exercises. Remember to do your deep abdominal breathing exercises before and after. Each exercise you will do 5 to 10 times and very important , pain free.
Neck exercises
We’ll start with the head and neck. We’ll do looking to the side, back to the middle and to the other side. It’s normal to feel a bit of stretch sensation.
Next one will be ear to the shoulder, not shoulder to the ear. Go back to the middle and to the other side. If you’re not sure you’re doing it right, sometimes it’s helpful to do it in front of a mirror.
Next one will be chin to the chest and back to start position.
Shoulder exercises
Next one will be shoulders. We’ll go up, relax and down and relax.
Next one will be circles. And we go backwards and then forward.
Mouth exercises
We’ll do as well mouth exercises. We’ll start with open and close. Blowing kisses, blowing candles, exaggerated smile. And then you say the vowels in an exaggerate way
Jaw exercises
And we’ll do as well the jaw exercises. We’ll do side to side first.
And then moving the jaw forward and the back to normal.
Remember to do the deep abdominal breathing at the end, repeat them once a day minimum and if you have any concerns just call your doctor or lymphoedema specialist.
Find out more about lymphoedema on the Cancer Research UK website.
Exercises to reduce genital swelling
Deep breathing exercises will help generally with moving the lymphatic fluid through your body (there are tips further up this page).
There aren't any specific exercises to do. Physical activity encourages fluid to drain into the lymphatic system in the abdomen. Walking, swimming, yoga, pilates and Tai chi all might help to encourage the lymph to move.
Pelvic floor exercises may also help. These target and strengthen the muscles in your pelvis.Your doctor or specialist nurse will talk you through what to do.You can find out more about how to do pelvic floor exercises on theNHS website.
More information
The Lymphoedema Support Network (LSN) has more information about exercises for leg and arm lymphoedema.
The British Lymphology Society (BSL) hasa campaign called EveryBodyCan. It has information about lymphodema and activities you can do to keep your lymphatic system healthy.
