Lymphedema is a chronic adverse effect of breast cancer treatment, following lumpectomy or mastectomy, where the affected arm swells due to an accumulation of abnormal protein-rich fluid. The protein, fat, and bacterial molecules their bodies would typically be able to fight off have zero resistance after removal of one or more lymph nodes. 

Traditionally, the medical community has widely encouraged women not to exercise the affected limbs, and to never lift more than 5 to 15 pounds. Any woman who’s ever had a baby or carried groceries knows how nearly impossible that is to adhere to. 

Kathryn Schmitz, Ph.D, president of the American College of Sports Medicine and a leading exercise oncology researcher at Penn State University, says this old-fashioned advice is no longer true. In fact, she led the research that disproved it! 

Not only is strength training the affected arm safe for lymphedema patients, it’s actually beneficial. Her research, the PAL Trial in 2009, identified lower incidence of lymphedema in women at risk, and fewer flare ups in those already living with it.

“We know that exercise is the number one way to fight fatigue, better than any drug,” said Schmitz. “It sounds antithetical; why move more? But it works!”

It’s a similar story with lymphedema and exercise. Patients are in pain or mobility feels limited, and there’s this risk that exercise will do more harm, so they avoid it altogether. Schmitz argues that, just as in fatigue, the one thing you don’t want to do is exactly what you should be doing.

“In fact, similar to fatigue, slow-progression resistance training is good for those who have and those at-risk for lymphedema,” she said.

Her best case scenario? Work with a qualified personal trainer who has experience with lymphedema. Work through a slow-progression, supervised program for three months before branching out on your own. 

Next best, more likely to happen? Utilizing light weights, 1-3 pounds, and gradually increasing the weight each session only if there is no change in symptoms. Adjustable dumbbells will give you your money’s worth, or a collection of hand weights; Schmitz advises 2, 4, 6, 8, and 10 pounds.

She says the most ideal situation is that patients never get lymphedema. Second best situation is that if they do, it’s caught early and managed at a mild or moderate state. And if you do have lymphedema, the goal is to prevent it from worsening from any level. This slow-progression resistance training is key, and advisable, in all three scenarios. 

Schmitz also lauded compression bras for their ability to support breast cancer patients with breast or torso edema.

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