Kicking LEs butt!! Exercise & Self Care Log
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Great to hear of all the exercise going on, whether gardening, walking, weights, etc. I continue to do 6 hours a week of water aerobics and walking on my off days. My weight continues to inch down ever so slowly. At the same time, my blood pressure is starting to go up again, even though I am off the hormone suppressants now. See the doc in 3 weeks, so will see what input he may have. My LE has stayed relatively unchanged using compression sleeve and gauntlet most days. Keep up all the moving, ladies. Here's to healthier bodies and lives!
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Silver Sneakers class this morning then a mile on the treadmill. I walk an 18.5 minute mile. I know ... I could go faster, but this way I actually concentrate on keeping my abs engaged all the time and squeezing my R or L glut with every step. If I'm not careful, I'll just be walking along & just let my tummy sag again.
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It looks like I have lymphedema in my left breast. I am fortunate that so far arm measurements don't indicate anything. I am buying compression undergarments and looking forward to better comfort on my poor boob!. My PT told me to buy a bunch of returnable stuff, leave the tags on and bring to next session to help me pick what is best. Stretches twice daily and Zumba tomorrow with my friend! Keep moving gals! Thanks for your support
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Although the lymphatic system is often overlooked, it is essential part of the body. It is made of tissues and organs that work in synergy to flush out toxic matter, waste, and other unwanted materials from the system.
Given that the lymph fluid contains white blood cells which have critical role in fighting off infections, keeping a healthy lymphatic system is of utmost importance.
Common Symptoms Of A Congested Lymphatic System
- Breast swelling or soreness with each cycle
- Dry skin
- Mild rash or acne
- Hypersensitivity
- Rings get tight on fingers
- Soreness and/or stiffness in the morning
- Feeling tired
- Bloating / Holding on to water
- Itchy skin
- Weight gain and extra belly fat
- Swollen glands
- Low immunity
- Brain fog
- Mild headaches
- Elevated histamine and irritation due to common environmental allergens
- Occasional constipation, diarrhea, and/or mucus in the stool
Three Major Causes Of Lymphatic Congestion
Even though lymphatic congestion is triggered by a wide range of factors, everything can be narrowed down to three major causes.
- Stress
- Iodine deficiency
- Digestive imbalances
- Constricting clothes
3-Day Lymphatic Detox To Improve Lymph Health
If you experience at least three of the symptoms outlined above, you`ll need to do a lymphatic detox to improve your lymph health. The good news is that you need only three days to drain your lymphatic fluids!
Read through the following guidelines and prepare yourself, particularly for the rebounding exercise which is a great way to drain your stagnant fluids. Drink herbal tea during the detox period, take a detox bath, dry skin brush, drink plenty of water, and do some brisk walking. You`ll feel the difference in a matter of days!
1. Drink Plenty of Fluid
Since the lymph is made of nearly 95 percent water, water is critical for its health. Therefore, make sure you stay hydrated by drinking half your weight in ounces of water daily in order to avoid improper lymph flow.
In addition to water, you can have freshly-squeezed juices, broths, and herbal teas, all of which help the lymphatic system move while mineralizing the body and the lymph. It is worth mentioning that green vegetable juices are one of those good-for-you beverages which do deep cleanse of all detox organs, including the lymphatic system.
2. Herbs
There are many lymph-supporting herbs which have been shown to improve lymphatic health, whether in facilitating the elimination of toxic matter or improving lymphatic drainage. Some of those herbs include:
– Red root ( It helps reduce cysts, reduce swollen nodes, send nutrition to the tissues, and alleviate the stagnation of fluids)
– Red clover ( It improves circulation, which in turn reduces inflammation and promotes detoxification of the body)
– Manjistha ( This Ayurvedi herb is used to alleviate the stagnation of fluids by promoting lymph flow)
– Echinacea ( It boosts immunity by detoxifying the lymph fluid and it invades tumor cells and increases the production of T-lymphocyte, cells needed for clearing up extra-cellular fluids)
– Cleavers ( It helps dissolve cysts, reduces the swelling of lymph nodes, and helps dissolve kidney stones)
To sum up, drinking these herbal teas helps detoxify the lymph and boost its function.
3. Exercise
Rebounding is the best type of exercise for detoxifying the lymphatic system. It involves jumping on a trampoline and it works by opening up the lymphatic valves and improving circulation. It is recommended to do this for 15-20 minutes on a daily basis.
4. Near Infrared Sauna
This therapy penetrates into the skin, promoting sweating and elimination of toxic matter. The release of toxins and the heat work in synergy to improve the lymphatic flow.
5. Brisk Walking
Brisk walking is simple, yet effective way to get the body moving and stimulate lymph flow. Aim at getting about 45-60 minutes a day, while breathing as deeply as possible.
6. Legs Up The Wall
Lying with your legs up the wall enhances the lymphatic flow by stimulating the activation of the lymphatic valves for eliminating toxins. Plus, it helps sleep better at night, too.
7. Lymphatic Drainage Massage
8. Standing Desk
Sitting down is bad for the lymphatic flow, while standing desk promotes lymphatic drainage and ensures you get more natural movements throughout the day.
9. Hydrotherapy Shower
Hydrotherapy shower involves use of hot and cold water alternatively. At the end of the shower, switch the water from hot to cold very quickly. Repeat a few times!
10. Deep Breathing
Being quite simple, deep breathing is something anyone can do. But, it`s an effective way of stimulating lymph flow, since the lungs are the ones that pump your lymphatic fluid.
– Stretch the arms to both sides and then move the arms up while breathing through the nose. Then, use your hands to make circles and breathe deeply from the lung, not the stomach. Hold the breath for a few seconds.
– Move the arms down while exhaling through the mouth and making circles with the hands
– You are likely to feel a bit dizzy after doing this for a few times, which indicates that your body is eliminating toxic matter. Stop at this point!
While doing this, think: 'wash the cells, feed the cells, purify the cells' to help pump out the toxins.'
11. Dry Skin Brushing
Dry skin brushing provides a wide range of health benefits, from improving lymphatic flow and optimizing detoxification to boosting organ functions and boosting energy levels.
Here's How To Dry Brush
- Get a natural bristle brush with a long handle
- Stand in the shower room/ bathtub
- Start dry brushing, starting from the feet and moving toward the heart by using long motions. Ultimately, move on to the hands, again brushing towards the heart.
- Brush several times in each area
- Pay attention to the more sensitive areas, like the breasts
- Take a shower, when done. Alternate between the hottest and the coldest temperature to stimulate blood circulation
- Pat dry the body and then apply coconut oil onto the skin for hydration
- For optimal results, dry brush every day before taking a shower
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Hey all, your doing amazing with summer in full swing. Get some extra diaphragmatic breathing in to move your le fluid on these long hot days. Drink water!
Exercising in heat is no fun,
but let's get down and get her done!
Gave it at the gym yesterday because I have been eating to much... dang tasty food
Also have motivated threefamily members to move their butts. We are all walking today in separate townsbut some of us will be starting out with baby steps! That's ok as long as we MOVE!
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hugz - oh, oh - now I feel guilty. I missed the gym today because of a doc appointment across town. I was going to head to one of the other locations and I actually looked up those locations. But I didn't stop. Worse - is the reason I didn't stop. I was starving so I ate lunch instead, & then was too full to exercise. Can I get credit for going to water aerobics last night?
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only walked about 49 min instead of the usual hr. Did the required stretching. About to take Epsom Salt bath
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Hugs, Minus and Reba,
We've had several days of rain and not enough time in the garden. Have done some biking and hula hooping. Decided that the dreadmill/walking aggravated my neuropathy.
Congrats on all your hard work.0 -
Minus. Lol. Give yourself a green light for going to water aerobics. Forget the past, march forward.
Garden hula is excellent exercise. I do it occasionally but should do it more. I often wonder if my heavy hoop massages against my skin as It feels lightly rubbed. New way to move le fluid? I have no idea. It can't hurt
Dressed for gym this morn.
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hi girls Im a newbie and hlad to see theres hope at keeping the LE s at bay
I did chemo first snd had surgery may 20 just had my drains removed Monday and will see phys/ lymph therapist tomororrow
Do do my tumor and 3/29 lymphs being positive I will need radiation as soon as Im healed from surgery and have my range of motion back in right arm
Then probably opt for arimidex.
Anyway I am thrilled you gals give each other support
Mamao
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MamaOz - how wonderful that your surgeon is referring you to an LE/PT. You find lots of helpful information & tips on the site below. We sure do owe the BCO members who worked so hard on this site a debt of thanks.
http://www.stepup-speakout.org/
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mamaoz welcome here. This is the place to get moving and the other threads are very educating on le. Knowledge is power!
Walked one hour Wednesday and today strapping on shoes. Did weights already.
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Thanks minustwo , wow youve been thru ringer ! Hope your doing well now!
And thanks for the welcome hugs4u. I will check out the other sites
Therapy brought tears to my eyes today but we worked thru it my therapist says where does it hurt and proceeds to work it out .. I have to travel 3 hr round trip to any treatments including up coming Rads. So im hoping to get as much exersize in as I can , obviously upper body limited to finger walking up the wall at moment but I do try to walk each day , do a few yoga postures that dont require leaning on my arms and modified sit ups also wheat grass shots and veggie drinks each day
Any post surgery( 3 wks out exersize advise welcome
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Mama - just be sure to clear any new exercise with your doc. At 3 weeks I wasn't allowed to raise my arms above shoulder height, but every doc is different.
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thanks minus 2
I mentioned yoga but im only doing mild stretch bottom half of me and leg lifts to work abs while lying on my back do you think Thats too much??
but only doing the few arm movements the therapist recommended!
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mamaoz, trust your PT, and if it seems like it is too much, call the PT and ask. It sounds like you are on the right track.
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clocking in 70 min walk
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That was a good walk hugz.
I had to teach the water aerobics class this morning. The regular teacher is on a cruise and her sub went to the country to a blueberry festival. I don't feel like I get as good a work out when I'm teaching since I always have to watch to correct others and to "count cadence" so to speak. I led a bunch of things neither of these teachers ever do, and I pushed hard. The class said it was a good work out.
Under my suit I do wear my WearEase compression bra, but I don't wear sleeves or gauntlets. So MLD tonight. And aspirin before I hit the hay.
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minus I know what you mean when coaching slows you down. I have to walk half speed when I take out my out of shape family member. But I really want them to start a program so I slow up for them. What I hate is I get them going at my expense and then they quit. Grrrrrr oops wrong thread.
You sound dedicated on the MLD. I hate it but I do the lebed opener before my gym workout and the tai chi breather exercise...but not enough
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hugz - grrrrs are welcome here too. Maybe it will spur newer members to look up that thread.
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minus. Lol. Just clocked in another 30 min walk. Trying to be exercise diet focused until at least end July. Once that comes I'll try another chunk of time. Baby steps work. Don't need to say I'll diet and exercise forever but just bits at a time. Easier to keep smaller goals.
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walked 9400 steps darned it the actually i think i did walk 10000 steps today. Once around the block is about 800 and I forgot to bring my phone which already had 9400.
The usual stretching excercises todays as well as tomorrows. I can almost make snow flakes now.
And Flexitouch pump followed by epsom salt bath. Dang it steroid I am supppsed to fall asleep like a baby now
Mimi
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I have a scar on the back of my left hand that impede the drainage of lymph. Does anyone have suggestions on hand lymphedema. thanks
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hi everyone, can someone please help me to determine if my symptoms sound like bone mets to arm or just a muscle thing?
i started having a pulled muscle feeling that went from my arm, to my shoulder, to the back of my neck, after i tried to reach for something in the kitchen. That pain is almost gone, but now i have a pain in my forearm when i stretch my arm. i felt this pain 2 days ago, then yesterday nothing, and today i felt it again, its just when i stretch it or move my wrist side to side, i have no pain when the arm is resting.
I always have had discomfort in this arm (mastectomy arm). My question is, can bone mets present like this? feeling the pain just when stretching my arm, and no pain when resting it??? i know this sounds like a pulled muscle or something, but im still worried.
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Romi - I answered you on another thread. Here is my answer copied. It's much easier to stick to one thread.
Romi - If you would go to My Profile and post your original diagnosis & treatment it would be easier to answer. How long ago was your surery? How many nodes did they take? Have you seen a certified LE/PT? Are you on hormone treatments? Did you do rads?
I have off & on pain from both radiation & lymphadema.
That said, I've seen on these threads numerous times that if the pain is still there in 3 weeks you should see your doc.
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wesil. See a qualified lymphedema therapist who can work your scar tissue so your hand can drain. The therapist will recommend what you need to wear for compression on your limb if you don't already.
Workouts are great over here on west coast. I stepped it up and I LOST weigh! Ps.....I don't want to find back either
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I was just thinking this morning about how quiet this thread has been. I took two days off from any exercise last week (not sequential days) and was pleased how my muscles aches & misc pains disappeared. I've read several places that you should allow this kind of break for your body. So the experiment was a success & also not. Water aerobics last night and I seemed to be twice as sore as usual this morning. Then went to Silver Sneakers and really had a hard time getting the 'kinks' out. And I did not stay to walk on the treadmill. Whine, whine.
Like you hugz, I have managed to loose a lasting 8 lbs since the first of the year. I feel better & my clothes are more comfortable. So I have to keep it up.
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Ladies, I would like to join you here. I have been following the other board GRRR I hate LE since being diagnosed with truncal LE almost a year ago. I had LE therapy last fall and did well, but then swelled up badly after surgery in March, and I swelled again last week when I got my 3D tats. It's so frustrating and I am trying to get back to lifting some weights. I do a lot of walking and hiking and am trying to get back into swimming but I need the weights for toning.
Any suggestions?
Scottie
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I hope it's ok to jump into this thread. It seems a good place, since I've tried to read (soooooo many posts) and it's really the posts here that have made me question my LE appt.
I'm 8 weeks post-op, BMX. I also had a partial mastectomy, SNB, resection, and rads in 2016. A few weeks post-op I got really heavy feeling in the backs of both arms. One swelled to start showing a crease, shiny skin, veins hidden. It took 5 weeks to get in to see an LE PT (also supposed to address mobility issues). I finally had my appt yesterday, and while it may be early to draw conclusions, based on what I've read here, I have questions about whether the treatment is the best or a complete course of action.
She wrapped my arm after taking measurements. She mentioned there was massage and said I shouldn't be doing it on my own. She said the plan is to wrap, try to get swelling down, then wear a compression garment. She said there's not much else that can be done and I can't expect any improvement. Other than limiting repetitive motion and not lifting more than 8 pounds ever again, she said there's nothing to avoid. When I asked about bp, blood draws, she said ask my dr. She also said there is nothing else I can do proactively. My range of motion is still pretty compromised, but we are going to try to get garments and all in place before dealing with it (being 8 weeks post-op I'm getting worried about long-term mobility issues). I can't afford the garments until I get back to work, and she said Medicaid won't cover them. I'm not supposed to shower, swim, wash my hands, etc (do anything to get wrapping wet, or take them off) until I get garments. Swimming is the only thing that helps really and will decrease swelling. I also have a skin issue that has made all the bathing restrictions this year really bad, and I don't need months more of the same. And I WANT TO BE ABLE TO EXERCISE, not be further immobilized. I'm in terrible, terrible physical shape after this past year and starting to become afraid for my future. I think the wrapping is helping my upper arm (the only place that was swollen) but my hand hurts.
I'm willing to do whatever I need to do, but my question is ... does this sound like good care? I don't want to submit to something that is going to stall recovery, or make things worse, if the standard of care has changed. Although I'm not sure what my alternative would be. She is trained in lymphedema. But she was very skeptical when I mentioned talking to ladies online that had gotten improvement. If she's not expecting any improvement, then am I being treated correctly? And if she says there's nothing else I can do, or avoid, than she's mentioned, am I being treated correctly?
Thank you if anyone read this far.
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Itfinallyhitme, obviously none of us knows your whole situation and we're not your medical team, but that said, this does not sound good to me. At all.
First off, is just your arm wrapped, or did she wrap your hand as well? If your hand is NOT wrapped, and if it is starting to hurt, DO remove the wrap now before it pushes fluid into your hand, and either call and tell her, or (better yet) look around for another LE-trained therapist for a "second opinion." If your hand IS wrapped and it's starting to hurt, call the therapist and tell her that. You really don't want to risk fluid trapped in your hand.
The point of wrapping is to provide an external pressure in order to promote lymph movement WHEN YOU'RE USING YOUR MUSCLES. In other words, exercise is ESSENTIAL when you're wrapped.
There are many therapists who don't teach self-MLD (massage), because they believe we won't do it correctly or consistently, but there are many others who will, and it's a great skill to have. Another reason to look for that "second opinion."
As for asking your doctors what to do about blood draws, injections, blood pressure and such, that's a good place to start, but do remember that your arms are yours, LE is for life, and the final (educated, of course) decision about how best to use them is yours.I have no idea why she's telling you there will be no improvement, especially since you see improvement when you swim so you know it's possible. Also, the restriction on lifting is certainly not the current understanding about LE management, though working up to lifting very S-L-O-W-L-Y is important, and it would be helpful (understatement!) if you had a therapist who was able to assist you with that.
Brava for your careful research and self-advocacy! Hang in there!
Gentle hugs,
Binney0
