Educational Resources

There are various forms of exercise which benefit lipedema patients. There is no one-exercise-fits-all, and movements should be based on the patient’s capabilities.

Exercise is a celebration of what your body can do, not a punishment for what you ate.

Exercise helps the lymphatic fluid move through the lymph system more effectively and is excellent for preventing other issues such as cardiovascular problems. Bouncing on a mini-trampoline/rebounder, yoga, pilates, moderate stretching, vibration plates, and walking are all movement that supports lymphatic flow.

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Recommended Channels


Balance With Babz
Classical Stretch by Essentrics

Recommended Instagram Pages

Shannon Kaneshige, Fringeish
Jasmin Murphy, Plus Size Fitness

Recommended Classes

Joyn – Platform for Body-Neutral Movement

Equipment

5 Best Picks for Bicycles for 500-Pound Persons – Outdoor Right
Best Heavy Duty Exercise Bikes With 300 to 500-Pound Capacity for 2021 – Hey Day
6 Best Exerpeutic Bikes of 2021 – Exerpeutic Bike
Exerpeutic Therapeutic Fitness Products – Amazon
NuStep Recumbent Cross Trainers – NuStep

Knee Braces

Braceability Plus Size Knee Braces

Exercises for Lipedema

High-impact exercising (jogging, step-aerobics) can worsen joint pain and function. Patient should always try to build some form of exercising into their daily routine. Being stationary (prolonged sitting or standing) has a negative effect on the venous and lymphatic systems.

Aquatics and/or Swimming

Coming soon!

More About Aquatic Exercise

Aquatic Exercises – Mayo Clinic

Connective Tissue Workout

Cycling

Lipedema (especially later stages) can come with body alignment issues when riding a bike.
We know weight limits can be challenging when seeking sporting equipment (like bikes), but bike fit is equally important.
You want to make sure the bike you ride is fitted to your shape/size, and while seat height might be the most obvious adjustment, pedal stance is super important with Lipedema bodies, as wider hips and thicker legs (typical shape of those with Lipedema) can cause the pedals on a bike to be too narrow, which will put stress on knees, ankles and hips.
Pedal extenders are an inexpensive fix (under $10) to widen the pedals if you need it.
Coach installed not one but two extenders on each pedal of my stationary bike, and it made a huge difference.
It went from my ankles being angled in and knees having to go out,
like this… \ / to this | |
Was a huge game changer physically (without the extenders the angle made it hurt to pedal), but it also made my pedaling so much stronger when aligned properly.

Deep Breathing

Coming soon!

Elliptical Trainer

Coming soon!

Oxycise

https://www.oxycise.com/
https://www.facebook.com/OxyciseInternational/

Pilates

Coming soon!

Rebounding

If you prefer using a rebounder, we highly suggest getting one with a handrail. There is also a mini trampoline that is pain-free, even for sensitive skin with lipedema.

A rebounder and whole body vibrator exercise in similar ways, except for the whole body vibrator works at a much faster speed. Although both are good exercises, the vibrator can give more immediate results in terms of tone.
Also, a whole-body vibrator or vibrator plate is much easier on the joints if you’ve been injured or have joint pain.

Stretching

Coming soon!

Tripudio

Tripudio Movement – Tripudio Movement Systems

Whole-Body Vibration

Vibration Plate – Beginners – Sitting VIDEO

https://www.facebook.com/1718802406/videos/oa.521731878774388/10208569871560452
https://www.facebook.com/1718802406/videos/10208569871560452/

What brands of vibration plate are good and effective but also on the less expensive end?

Blue Fin Vibration Plates
Lifepro’s Waver Vibration Plate
Lifepro’s Waver Mini Vibration Plate
Quantum VibeFit
Vive Health Vibration Platform

More About Vibration

Do Vibration Plates Help With Swelling? – Hypervibe
Does Whole Body Vibration for Lipedema Work? – Dr. Thomas Wright
Health Benefits of Vibration – WBV Reviewed
How Vibration Plates Help Lipedema – Lifepro
NIH scientists discover genetic cause of rare allergy to vibration – National Institutes of Health
Vibration – Fat Disorders Resource Society
Vibration Guide – Peter Mueller
Vibratory Urticaria – National Institutes of Health

Walking

Coming soon!

Yoga

Morning Flow VIDEO – Lippy Lotus Yoga

Dealing with Injuries

R.I.C.E. stands for the four stages of treatment of an athletic injury:

Rest: The first thing your doctor will tell you is to stop your activity and rest your injured body part. Don’t try to walk on that sprained ankle or open a jar with that sprained wrist. Take it easy.

Ice: In the hours immediately after an injury, careful application of ice can prevent swelling and alleviate pain by reducing blood flow to the injury. Never apply ice directly to the skin or ice for more than 20 continuous minutes.

Compression: Sport compression socks are an easy way to get medically accurate compression to an injury in the foot, ankle or calf without the difficulty of wrapping or the uncertainty of knowing how much compression is necessary or helpful. Sport compression socks also help reduce swelling by encouraging fluid to drain from away from the injury, which can help alleviate pain. Compression sleeves are also available for injuries to the arm and elbow.

CEP Sports Compression Socks and Sleeves offer specialized compression garments for biking and hiking as well as compression sleeves for arm injuries and sport compression socks for football, soccer and other sports involving running. CEP running compression socks maximize oxygenation of the muscles, support calf muscles, aid in correct alignment and support the Achilles tendon. Wearing CEP running compression socks during exercise can help prevent injury as well as aid in the recovery process.

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