Lymph-moving Exercise Ideas for the Mobility Impaired Patient

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I originally published this article in September of 2020. I thought it would be worth revisiting for Lipedema Awareness month, and to share why this topic is so dear to my heart.

Through my life, I’ve had sporadic injuries because I have what is considered to be a rare condition called Ehlers-Danlos Syndrome (EDS). Whether it’s a knee injury, a groin injury, ankle… etc. – it seemed nearly impossible to exercise while these injuries healed. I remember noticing that if I didn’t exercise EVERY day, that I’d begin gaining weight, so I was quite diligent and obsessively worried about those days when I was injured and “couldn’t” exercise.

I also remember asking a doctor what exercises I could do after injuring my neck from doing sit-ups. (Seems my hands “pulled” my neck out of alignment.) He told me I could carry on with the exercises I had been previously doing. Now, this made NO SENSE to me — that was how I got injured in the first place. But in hindsight – neither of us knew I had EDS, and who gets injured pulling their own neck with their hands?

I’ve written this article for all of you who needed that question answered – HOW can I exercise when I’ve been injured, or my mobility is impaired?

In 2016, I was plagued by a number of injuries as a result of having (EDS), which left me virtually immobile. I had a difficult time standing long enough in my kitchen to empty the dishwasher or to cook a simple meal. My lymph became stagnant, and my Lipedema progresses.

Other Lipedema and Lymphedema patients have become immobile for a variety of reasons; injury, stage progression, but for me, one of the reasons was simply not knowing treatments to keep their lymph moving.

In the Ehlers-Danlos Syndrome world we have the saying of “Just 5 minutes”. This mantra is so that we can set that initial goal after becoming immobile after an injury.

The lymph system does not have a pump of its own, unlike the vascular system which has the heart. The diaphragm can be used to help pump the lymph system and that is why deep breathing is a recommended treatment.

So some initial ideas are deep breathing, meditation exercises, laughing yoga and lymphatic yoga.

Deep Breathing
Meditation/ Mindfulness
Laughing Yoga
Lymphatic Yoga

There are modifications that can be made to stretching, yoga, Tai chi, and even dancing that can be done from a seated position! Check out some of these resources!

Gentle Seated Stretching
10 Minute Chair Yoga
Seated Tai Chi
Dance for All Bodies

Although not technically exercise, activities to specifically move the lymph include things like MLD, dry brushing and cupping. A patient can get a prescription for MLD, but it can also be practiced at home. Cupping can be extremely painful at first, but as the stagnant lymph begins moving, the cups can be tolerated for longer time periods.

Playlist of MLD Lymphatic Drainage Videos
Dry Brushing
Cupping Set on Amazon (#AmazonAmbassador)
Class on Lymphatic and Fibrosis Massage Cupping (Can get CEU credits!)
Class on Fibrotic Massage (Can get CEU credits!)

One of my favorite activities, though is the simple foot pump. This is a series of exercises with the feet. Perhaps set an initial goal is 5 repetitions of each.  The first exercise is bending the foot forward and backward at the ankle.  Then like windshield wipers bend the feet side to side. The next set of five would be to do circles to the right, then circles to the left. Lastly spell out the alphabet with the toes trying to get in as much range of motion as possible.

Rebounders or trampolines have become popular in the lymphedema and lymphedema world because they help to move the lymph. But there are weight restrictions on many of the trampolines and rebounders so many late stage Lipedema ladies feel quite discouraged. A mini trampolette answers this issue (I am an #AmazonAmbassador and may receive a small commission for making you aware of this product!). The trampolette can be placed in front of a wheelchair or even under a desk for ladies who are still going into the office. And one gently bounces their feet against the trampoline.

In the past, I’ve made a “Poor Man’s Bowflex” by attaching a 2×4 to the wall and having notches to place door anchors for resistance tubes.  If the patient has a suitable door then the tubes can be used that way, of course. From a seated from a seated position the resistant tube can be attached to the foot and the leg can be extended and bent at the knee. I love this set of tubes, (And again, I’m an #AmazonAmbassador and might receive a small commission for mentioning this product) because they show the equivalent weight, and the tubes can be “added” making the set very versatile as the patient gains strength. Or, as in the picture you can start with one or two bands and move them between notches. Maybe not the best picture, but I think you get the idea. Another great thing about the set is that there are ankle bands that can be attached with velcro making it very easy to use with a mobility-impaired patient.

These are some beginning ideas. Start where you are! If you can’t do 5 minutes – just try to improve on what you did the day before. Once you are able to accomplish 5 minutes, then slowly increase the goal by 5 minute increments. The mantra then becomes “Just 5 Minutes More”! With Lipedema and Lymphedema, there is hope of regaining mobility!