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All TopicsForum: Lymphedema → Topic: Kicking LE's butt!! Exercise & Self Care Log

Topic: Kicking LE's butt!! Exercise & Self Care Log

Forum: Lymphedema — Risks, tips for prevention, and info about products that can address the symptoms of lymphedema.

Posted on: Mar 7, 2012 06:32PM

Tina337 wrote:

Let's use this thread to post the exercise and methods of self care we are practicing each day to keep our bodies strong and our LE at bay. After experiencing a flare in my arm when I hadn't been as diligent in caring for my truncal LE, I am motivated to begin exercising regularly, performing MLD daily, and wearing prescribed compression garments. Rather than fall down on the job and become overwhelmed by this chronic condition, I want to challenge myself to kick LE's butt into a small, manageable corner! I started today. Here's what I did.

I still have my arm and hand wrapped, and I am also wearing my compression tank with round swell spots on each side in the underarm area 24/7 as per my LE therapist's instruction. This afternoon I did the entire Lebed DVD. Woohoo! It's a start. Yes, that DVD is still creepy! I'll have you know I continued with the exercises even when my husband unexpectedly walked into the room. I started making fun of the DVD, which was kind of fun, so I continued for the rest of the program taunting and making fun of the weird instructions, cheers, and "dancing!", etc. It actually made me feel more powerful and in control, and I liked that!
"Life isn't about finding yourself, life is about creating yourself." ~ George Bernard Shaw Dx 11/13/2007, DCIS, <1cm, Stage 0, Grade 1, 0/1 nodes, ER+/PR+, HER2-
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Oct 23, 2017 11:47PM - edited Oct 23, 2017 11:48PM by hugz4u

Got rid of nasty cold like symptoms with my go to high zinc!

Ok last two days. 140 min walking. 8 miles. Yup was dragging butt but did it anyway. Well at least dog is happy! Weights to.

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Oct 24, 2017 03:45PM Vargadoll wrote:

hugz4u- so glad you are feeling better! I feel like I'm on the edge of another sinus infection! I have had 2 since radiation and I DON'T want another one! The antibiotics make me hungry and whiny! I see my PT tomorrow for a re-eval. I will find out about the flexi-pump (I think that's what it's called) tomorrow also. Just keep moving!!

Dx 12/23/2016, IDC, Right, 1cm, Stage IA, Grade 1, 0/3 nodes, ER+/PR+, HER2- Surgery 2/6/2017 Lumpectomy: Right Radiation Therapy 4/12/2017 Breast
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Oct 24, 2017 03:56PM MinusTwo wrote:

hugz - what is your zinc regime? My son just emailed that he has yet another cold so maybe I'll suggest it to him

Not back to Silver Sneakers yet, but after last week w/the leg elevated 95% of the day I can hobble enough to cook meals & get the morning newspaper. I'm sure it's not broken, but I made an appointment w/a knee doc for Friday so they can check for strains/sprains/torn ligaments/ etc. Probably nothing to do but give it time to heal, but I sure hate getting out of the habit of going to the gym & my classes.

2/15/11 BMX-DCIS 2SNB clear-TEs; 9/15/11-410gummies; 3/20/13 recurrance-5.5cm,mets to lymphs, Stage IIIB IDC ER/PRneg,HER2+; TCH/Perjeta/Neulasta x6; ALND 9/24/13 1/18 nodes 4.5cm; AC chemo 10/30/13 x3; herceptin again; Rads Feb2014
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Oct 25, 2017 12:50AM - edited Oct 25, 2017 12:51AM by hugz4u

Minus. Just aweful your off your leg. Ugh I hate my excercise routine to be ruined with injury. I really hope it's only a sprain but that can be awful to! Yup elevate. Wishing you a good report!

To much zinc is not good for you. As soon as I have a scratchy throat or stuffy ears I take only for a couple days between 40-80 mg zinc citrate on a really full stomach to avoid nausea it produces. This is a very high dose. Divided up thru out day. This is helpful to me. I wouldnt give a small kid near that much. Ask your vitamin store what they recommend. Some say too much can suppress your imunne system.

Zinc nasal spray has side effects dampening sense of smell so don't use that. Zinc lozenges leave a unpleaseant taste in your mouth but are very helpful. Some come in flavours. A lot of studies have been done on them. I like them and sometimes use those.

Varadoll. Sinus infections simply rot!

Just a mile walk today.

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Oct 25, 2017 04:00PM Vargadoll wrote:

Any of you LE ladies have infrared treatment? It's been suggested and I will be getting a call soon. Also Flex-pump is in the works.

Dx 12/23/2016, IDC, Right, 1cm, Stage IA, Grade 1, 0/3 nodes, ER+/PR+, HER2- Surgery 2/6/2017 Lumpectomy: Right Radiation Therapy 4/12/2017 Breast
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Oct 25, 2017 07:40PM hugz4u wrote:

Varadoll. Don't know about infared. Tell us more.

Gym today.

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Oct 29, 2017 02:41PM Scottiemom11 wrote:

Finally bit the bullet and got my first set of sleeves and gauntlets. Mostly just wearing the sleeves and have no idea how I'm going to deal with this when the weather gets hot again. I am finally cleared for weights at the gym as long as I wear my sleeves/gauntlets. I have two weeks to get a bit of strength back in my arms before I spend an entire weekend photographing (senior photos and 2-day BC walk). Even after only 3 days I have noticeable improvement in my nerve pain. Not sure why the compression on the arms helps the truncal nerve pain but I'll take what I can get.

Scottie

Diagnosed at age 48. Oncotype DX 11. BRCA Neg. Additional Therapy: Lupron & Gabapentin 2/5/15. . .Truncal Lymphedema 9/2/16. . .Capsular Contracture 2/10/17. . .Writer, photographer, mother of two autistic children. Vegetarian and Gluten-Free Dx 10/10/2014, ILC, Right, <1cm, Grade 2, ER+/PR+, HER2- (FISH) Dx 12/3/2014, ILC, Right, 1cm, Stage IB, Grade 2, 0/4 nodes, ER+/PR+, HER2- (FISH) Dx 12/3/2014, LCIS, Both breasts, 0/4 nodes, ER+/PR+, HER2- (FISH) Surgery 12/3/2014 Mastectomy: Left, Right; Reconstruction (left): Tissue expander placement; Reconstruction (right): Tissue expander placement Hormonal Therapy 12/31/2014 Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone) Surgery 7/27/2015 Reconstruction (left): Silicone implant; Reconstruction (right): Silicone implant Surgery 3/20/2017 Reconstruction (left): Silicone implant; Reconstruction (right): Silicone implant
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Oct 29, 2017 04:49PM hugz4u wrote:

Scottie. Nice to get some nerve relief probably because your controlling the swell so it's not pressing on nerves or something like that. It's a good idea to keep the glove on so you don't get back up in your hand with just a sleeve.

45 min drag butt walk today.

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Oct 29, 2017 09:07PM MinusTwo wrote:

X-rays said no bones broken, but apparently a 'deep bone bruise'. Something else I had to look up. Apparently caused by the femur & tibula violently crashing together. If it's not significantly better in 2-3 more weeks I'm to go back for an MRI. I did get released to try exercise, so I'll see how Silver Sneakers goes this week. At least I can do the arms & weights even if I can't do the leg movements. And I really need to get going. For the most part I only eat one meal a day, but I've still gained 5 lbs after 2 weeks of no movement. Yuck!!!

Scottie - glad to hear you've found a way forward.

2/15/11 BMX-DCIS 2SNB clear-TEs; 9/15/11-410gummies; 3/20/13 recurrance-5.5cm,mets to lymphs, Stage IIIB IDC ER/PRneg,HER2+; TCH/Perjeta/Neulasta x6; ALND 9/24/13 1/18 nodes 4.5cm; AC chemo 10/30/13 x3; herceptin again; Rads Feb2014
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Oct 30, 2017 09:10PM 2FUN wrote:

minus two, you may find moving in the pool is good for all of you. Don't over do the leg stuff. But the water pressure csn help the localized swelling

Hormonal Therapy Surgery
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Oct 31, 2017 12:41AM hugz4u wrote:

minus. That sounds so painful. Yes bone bruise takes forever. I'm a slow healer but it took about a year for my bruised tailbone bumping up and down on roller coaster ride years ago to heal.

Let us know how SS goes.

Ahhh yes no activity means weight gain for me. Have packed back on 5 lb since sept due to overeating and not walking as long as I should. Back on fitnesspal journaling cause it works for me. I Must get five off before mid December.

Killed the treadmill and rower today!

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Oct 31, 2017 10:21AM MinusTwo wrote:

I'm going to wimp out on SS. I think one more week will turn the tide.

2FUN, you're right about the water. Good idea.

2/15/11 BMX-DCIS 2SNB clear-TEs; 9/15/11-410gummies; 3/20/13 recurrance-5.5cm,mets to lymphs, Stage IIIB IDC ER/PRneg,HER2+; TCH/Perjeta/Neulasta x6; ALND 9/24/13 1/18 nodes 4.5cm; AC chemo 10/30/13 x3; herceptin again; Rads Feb2014
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Nov 3, 2017 01:58AM hugz4u wrote:

minus. Yes feel your way around and if your not having a good gut feeling lay off for a while. You know how your body works best.

Doing weights at home tomorrow then mom all day

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Nov 6, 2017 01:26PM - edited Nov 6, 2017 07:12PM by hugz4u

Me have bum stiff neck. Off to Physio. Just will walk today but gently.

Edited to update. Ok 45 min walk no weights due to stiff neck killing me!

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Nov 8, 2017 02:54PM Lillanysan wrote:

Hi Ladies!

My dream is to walk the Camino in Spain.

Is it doabel with edema? My backpack is going to be 5-6 kilograms.

Whar are your experience of all day walks with backpac?

Buen camino!

Dx 2/6/2017, IDC, Left, 2cm, Stage IIB, Grade 2, 3/30 nodes, ER+/PR+, HER2- Surgery 3/7/2017 Lumpectomy: Left; Lymph node removal: Left Surgery 4/3/2017 Mastectomy: Left Chemotherapy 4/30/2017 AC + T (Taxol) Radiation Therapy 10/1/2017 Whole-breast: Lymph nodes, Chest wall Hormonal Therapy Tamoxifen pills (Nolvadex, Apo-Tamox, Tamofen, Tamone)
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Nov 8, 2017 08:19PM PauletteK wrote:

Lillian , Spain sounds good to me but I have no ideas about walking all day. I sure can’t do it for now, not even in six months.

PK Dx 4/1/2017, IDC, Left, 2cm, Stage IIB, Grade 2, 2/8 nodes, ER+/PR+, HER2- Surgery 6/15/2017 Lumpectomy: Left; Lymph node removal: Left, Underarm/Axillary Chemotherapy 7/21/2017 AC + T (Taxol)
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Nov 8, 2017 10:58PM hugz4u wrote:

Lill welcome here. If your trained for 5-6 kilograms you can. It's taken me two yrs to do 10 pound weights at the gym. I started properly for le folks. One pound. Walking is great for le. Trekking poles will keep arm elevated nicely. But pump arm straight up in air slowly 25 time thruout day. Drink tons water on trek and elevate arm to rest it when you can. Even better give pak to someone else or wear a much lighter hip one and distribute rest of weight throughout body using pockets that don't swing your items around uncomfortably.

Lol. I'm envisioning those Africans that walk wearing their weight on their head. So jealous we can't do that cause that would making 5 kilo walking all day no problem. And our posture would be fabulous and le to.Oh well next life!

You don't want your back pak straps cutting your no node surgery side.nithing tight there to cut off lymph flow. Trial by wearing in front like some do, might be more comfy but watch your step!

Ps. I'm coming!

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Nov 8, 2017 11:01PM PauletteK wrote:

That suck a good point, backpack might cut into our node. Hugz you really know the stuffs!

I’m so happy just heard from Tactile medical, my pump is on the way. Yay!!!


PK Dx 4/1/2017, IDC, Left, 2cm, Stage IIB, Grade 2, 2/8 nodes, ER+/PR+, HER2- Surgery 6/15/2017 Lumpectomy: Left; Lymph node removal: Left, Underarm/Axillary Chemotherapy 7/21/2017 AC + T (Taxol)
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Nov 8, 2017 11:16PM - edited Nov 8, 2017 11:20PM by hugz4u

Lill I just googled back paks. If you get one with waist belt your load will be closer to there. also, you tube how to load it properly. Put Heavy weight like laptop etc against your back. Also s shaped straps three finger width at least. I sent my kid to SA and we researched and love osprey brand (light construction) but went with rolling back pak combo in the end. It worked great on cobble stone and converted to back pak when hiking. Always buy lightest pak but durable. Well worth the bucks.

You could wear a smaller one strap light pak on the side that has nodes working and distribute stuff on the rest of your body.

Lastly. my purse including wallet is fabric. Leather is heavy and I only use that during short excursions keeping it light.

Paulette yeah hoo let us know how pump is working once you master it. Ps if your missing your pump. I stolevit

Ok off to bed.


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Nov 8, 2017 11:20PM PauletteK wrote:

My PT used the flexitouch pump on me many time, it works great. I still will do my manual fluids technique so I would not forget just in case when I travel I still can do it myself.


PK Dx 4/1/2017, IDC, Left, 2cm, Stage IIB, Grade 2, 2/8 nodes, ER+/PR+, HER2- Surgery 6/15/2017 Lumpectomy: Left; Lymph node removal: Left, Underarm/Axillary Chemotherapy 7/21/2017 AC + T (Taxol)
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Nov 8, 2017 11:57PM SerenitySTAT wrote:

Lillian - That sounds wonderful! I haven't been on an all-day hike since BC, but I did travel recently and spent a lot of time walking with a backpack and a messenger bag. I carried my laptop (1.2 kg), so it wasn't ultra lightweight. I used the waist and sternum straps to help distribute the weight. Some bags come with hip belts that work better than the waist strap. I recommend getting the weight down as much as you can and take lots of breaks. Spend money on good bags. My bags are very light, and I was careful to pack only what I needed.

"Do not overlook the little joys!" (Hesse, 1905) 🐶☕️🛀🖼🥐🌲🎭 Dx 11/2015 IDC Left IIIC 10/11 nodes ER+PR+HER2-, 12/2015 Left Mast, 2/2016 4 AC+12 Taxol, 9/2016 Rads Nodes Chest wall 15+4 boosts, 10/2016 Tamox
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Nov 12, 2017 12:39AM hugz4u wrote:

Up in the mountains. Just a skiff of snow so no excuses although I have to watch my footing so going slow. But the air is pure and delightful! Stellar day no rain just cold 33 degrees.

Sore neck better after 325 out of pocket for Physio and Chiro. Ugh dang!

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Nov 12, 2017 02:55PM JKL2017 wrote:

Hugz, you continue to inspire me with your activity! (And I'm glad your neck's better.) BTW, you convinced me to try yoga and all I want to know is how something that looks so gentle can make you sweat so much???? I'm relaxing today; 45 minutes of stretching & strength exercises & the rest of the day I've been cooking ahead for the week & doing laundry. If I have any energy left at the end of the day maybe I'll hop on the treadmill for a couple miles. Tomorrow it's back to the gym for weightlifting (but at least dinner will be ready to eat when I get home!). I see my MO on Tuesday & will find out how my bones are doing on Anastrozole - hope all the exercise/weightlifting has helped! Keep moving, y'all!

Dx 2/2/2017, ILC, Right, 2cm, Stage IIA, Grade 2, 0/3 nodes, ER+/PR+, HER2- Surgery 3/7/2017 Lumpectomy: Right; Lymph node removal: Sentinel Radiation Therapy 3/20/2017 Multi-catheter: Breast Hormonal Therapy 5/24/2017 Arimidex (anastrozole)
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Nov 13, 2017 10:52AM hugz4u wrote:

JKL. Good job keep it up and thx for the encourament. I need it to!

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Nov 13, 2017 06:06PM PauletteK wrote:

Hugz , I need to look into some good yoga class around me soon. I should be starting my rad soon. So I should start exercise soon.


PK Dx 4/1/2017, IDC, Left, 2cm, Stage IIB, Grade 2, 2/8 nodes, ER+/PR+, HER2- Surgery 6/15/2017 Lumpectomy: Left; Lymph node removal: Left, Underarm/Axillary Chemotherapy 7/21/2017 AC + T (Taxol)
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Nov 13, 2017 08:37PM Kicks wrote:

Serenity - I would suggest getting a hiking pole/stick when starting back to doing longer (or even short) hikes. several yrs ago Hubby had seen that they were supposed to be good to use with LE arm when hiking so he got me one. The first time I used it was doing the Crazy Horse Memorial Volksmarche (10k with a fair size rise from the parking lot to the arm of the carving) and I do agree that it was a good idea to use a hiking pole/stick. I'm not really into hiking - I prefer 4 legs under me when going a longer distance. I do a bit of 'hiking' when going fishing up in He Sapa. Depending on where we are going what I carry will be my flyfishing or spinning rod and appropriate tackle. I will take my hiking pole with me (slung over shoulder) in case we wind up in rough going.

We are each so unique and we have to learn what 'works' best for us individually. What works for me won't for all but what works for someone else won't necessarily be best for me.

Dx 8/7/2009, IBC, Stage IIIC, 19/19 nodes, ER+/PR-, HER2- Chemotherapy 8/24/2009 AC Surgery 10/20/2009 Lymph node removal: Right; Mastectomy: Right Chemotherapy 11/10/2009 Taxol (paclitaxel) Radiation Therapy 2/3/2010 Breast, Lymph nodes
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Nov 15, 2017 10:34PM - edited Nov 15, 2017 10:38PM by hugz4u

Paulette. Yogas great. Just no downward dog type poses or wear you are putting your weight on your arms unless you are already doing it and in shape. Don't want to cause a le flare gentle stretchs are a great start.

Must whack myself with a pool noodle. Couldn't get motivated at gym today although I sweated like a pig. Have slowed up my outdoor walking and must kick it up a notch. Ugh.Dang Easier to read a book by fire!

Kicks is spot on. Walking pokes are the best and you burn more calories. Make sure there lightweight if buying them. Mine have interchangale baskets for little booties for city cement walking. Must start using again soon.

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Nov 15, 2017 11:44PM Kicks wrote:

Yeah - light weight! (Not heavy solid wood poles)

I don't know exactly what my hiking stick weighs but it isn't much. It is a very light weight metal that is in 3 sections that when not in use telescopes into itself. It has different tips to use at different times/conditions. The tips -ice, dirt, hard (floor/pavement/etc.) and snow - that are not being used are stored in the handhold so can be quickly if changing conditions/terrain.

If anyone wants to get a walking/hiking stick/pole - if you want to order for a lower price on line, I suggest going to several local stores that have them so you can actually feel how the handhold/grip feels to YOUR hand - all are not the same in feel.

Dx 8/7/2009, IBC, Stage IIIC, 19/19 nodes, ER+/PR-, HER2- Chemotherapy 8/24/2009 AC Surgery 10/20/2009 Lymph node removal: Right; Mastectomy: Right Chemotherapy 11/10/2009 Taxol (paclitaxel) Radiation Therapy 2/3/2010 Breast, Lymph nodes
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Nov 16, 2017 03:26AM hugz4u wrote:

I love my Exerstrider brand Nordic poles. They have no straps but stay on hand as the hand piece is build ergonomic. Google them to see why they are so different and wonderfully lightweight. They have a video. Trouble is I can't walk dog and Nordic pole at same time as dog leash tangles up in the poles so I've been taking him instead.

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Nov 16, 2017 07:43PM PauletteK wrote:

Thanks Hugz, I might not start any exercise classes until I finished radiation, im not good in multi tasks now, could be I’m getting old. I live in Bay Area, traffic jam is one of the biggest problem. Running to rad daily could take half a day all depends on the time.


PK Dx 4/1/2017, IDC, Left, 2cm, Stage IIB, Grade 2, 2/8 nodes, ER+/PR+, HER2- Surgery 6/15/2017 Lumpectomy: Left; Lymph node removal: Left, Underarm/Axillary Chemotherapy 7/21/2017 AC + T (Taxol)

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