Further study has found that lifting weights is good for BC survivors who do not have lymphedema, but are at increased risk. There was no increased development of lymphedema in women who took part in the weight training program compared with those who did not. Interestingly, women at the highest risk for lymphedema - those who had 5 or more lymph nodes removed - had a 70% reduced risk of developing the condition with the weight lifting program. More about the study can be found on the Life-Cise News page.
There are many of us who have been proving this for years by example. I had 14 nodes removed, plus radiation. And I am just one example - there are many. What is key is gradual progression! Never begin with heavy weights. And if you've taken some time off, start again with lighter weights and build gradually.
As the researchers noted, the traditional advice of basically not using the affected arm, has been shown to be quite outdated. Evidence now shows that a deconditioned arm is more likely to suffer injury and strain, thereby increasing the likelihood of lymphedema. Lifting weights, when done properly - with a gradually progressive program - is beneficial for breast cancer survivors with or without lymphedema.
Julie
6 comments:
I couldn't agree more! You are saying exactly what the lymphedema expert I see has said about weight training. I am still on half kg weights cos my arm has been a bit erratic but as soon as it stabilises, I will move up - slowly, a few minutes each time - to 1kg weights. At first, I wasn't allowed to use any weights or do any repetitive movements with my high-risk arm at all. Now I do lots of arm exercises, even if the water bottle I regularly lug around weighs more than the weights I use at gym.
This is such good news for me to hear, although I kinda figured it to be true myself. I am a breast cancer survivor who had numerous lymph noded removed and I intend to start lifting weights again after healing from reconstructive surgery. I know I will need to start off slowly and with light weights. Thanks for the info.
No weight exercises can be really effective when they're done right. The resistance is the weight of your arm. Just do the movements slowly up, hold a few seconds, and slowly down. A great way to get started! You condition your muscles & get used to doing the exercises with good form. Then it's easy to begin adding a little weight.
My lymphedema therapist (the best in the country) exchanged detail communications with the author of the first study and I would caution everyone because the gradual increase they did with the study was to start with ONE POUND and increase one pound at a time over a lengthy period of time. So please be careful.
You're right, Julie. The key to this study is that it must be a gradually progressive program. I frequently recommend starting with no weight exercises, and using 1lb weights to begin adding weight (or even just water bottles). Increases should never be more than 10-15% at a time.
It's very important to get advice from qualified professionals - therapist or certified trainer (ideally someone who has experience working with cancer survivors).
We often want to jump back into what we did before, but it's important to build back up to that level in a prudent way.
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