Lipoedema sport: effective exercises to alleviate symptoms

The importance of exercise for lipoedema

Although lipoedema has a genetic and hormonal component and cannot be cured directly through exercise, physical activity can have a positive effect on the symptoms and progression of the disease. Targeted training can build up muscle mass, improve blood circulation and stimulate the lymphatic system. This can lead to a reduction in pain, an improvement in mobility and a reduction in fatty tissue.

Improvement through sport and exercise for lipoedema

Regular exercise in everyday life has several benefits for people with lipoedema.

• Improved blood circulation
• Exercise promotes blood circulation and helps to reduce swelling and improve the supply of oxygen and nutrients to the affected areas.
• Less inflammation
• Exercise can help to reduce the chronic inflammation that often accompanies lipoedema.
• Improved lymphatic drainage
• Exercise stimulates the lymphatic system and helps to remove excess fluid and waste products from the tissue.
• Strengthening the muscles
• Strengthening the muscles around the affected areas can provide more support and stability, which can alleviate discomfort and improve mobility.

Which sport helps with lipoedema?

When integrating exercise into everyday life, it is important to focus on activities that are easy on the joints, strengthen the cardiovascular system, tone muscles and improve mobility. Below are some recommended sports for lipoedema sufferers:

Joint-friendly cardiovascular exercises and endurance training

Joint-friendly cardiovascular exercises and endurance training do not put excessive strain on the joints and promote cardiovascular health.

Walking or brisk walking

Walking is a simple and easily accessible form of sport and exercise that almost anyone can do. It is a sport that improves endurance, promotes blood circulation and stimulates the lymphatic system. Nordic walking also has the advantage of targeting many muscle groups.

Cycling or indoor cycling

Cycling is another sport that is suitable for people with lipoedema. It is a low-impact exercise that puts less strain on the joints. Cycling can be done both outdoors and on an exercise bike. It strengthens the leg muscles and improves circulation.

Swimming or water aerobics

Swimming is an excellent sport for lipoedema as it is gentle on the joints. The water pressure promotes blood circulation and helps to reduce swelling. Swimming trains the whole body and promotes muscle strength and endurance. It is advisable to vary different swimming styles to target different muscle groups. Water aerobics, also known as aqua aerobics, combines the benefits of swimming with targeted exercises in the water. It is also easier to move in the water, which makes training more comfortable for lipoedema sufferers.

Strength training

Strength training builds up and tones the muscles, which can lead to better support for the affected areas.

Light strength training

Strength training is an effective method of building muscle and stimulating the metabolism. By specifically building muscle mass, lipoedema tissue can be better supported and fat tissue reduced. It is important to seek advice from an experienced trainer in order to develop a strength training program tailored to your individual needs.

EMS applications (electro-muscle stimulation)

EMS enables targeted activation of the muscles, particularly in the areas affected by lipoedema. This allows targeted strengthening and toning of the muscles to be achieved. The muscle contractions during the EMS treatment promote blood circulation and stimulate lymph flow. This can help to reduce swelling and improve the removal of excess fluid and waste products.

Flexibility and stretching exercises

Mobility exercises can improve flexibility, reduce muscle tension and increase general mobility.

Yoga and Pilates

Pilates and yoga are holistic training methods that focus on strengthening the core, flexibility and body awareness. They include stretching and strengthening exercises that can improve mobility, reduce stress and improve circulation. They can also help to relax and reduce stress, which is beneficial for dealing with lipoedema.

Strategies for optimizing physical training

Consult experts

Before starting an exercise program, it is advisable to consult a doctor or a specialized therapist. An expert can make an accurate diagnosis, give individual recommendations and, if necessary, take into account special restrictions or recommendations for training. Contact us at any time and we will go through the next steps with you!

Progressive training

It is important to increase training slowly in order to avoid overloading and injuries. Start with low intensity and duration and gradually increase them. Listen to your body and adapt the sports program accordingly.

Wear the right clothing

Wearing compression garments during exercise can help to improve blood circulation and reduce swelling. Compression stockings or pants can increase the effectiveness of exercise and better support the lipoedema tissue.

Integrate lymphatic drainage

Manual lymphatic drainage is a special massage technique that can help to stimulate lymph flow and reduce swelling. It can be used as a supplement to sport to increase its effectiveness.

Regularity is crucial

To achieve the best results, it is important to exercise regularly. Try to establish a fixed exercise routine and integrate it into your everyday life. Even short training sessions several times a week can have a positive effect.

Sports that should be avoided with lipoedema

With lipoedema, it is important to avoid certain sports and forms of exercise that can cause excessive pressure or strain on the affected areas. These sports can exacerbate symptoms and lead to increased swelling or pain. Here are some sports that should be avoided if you have lipoedema:

• High-intensity exercise such as jumping, skipping or intense running, as this can lead to excessive pressure on the joints and tissue.
• Sports with abrupt movements or rapid changes of direction, which can lead to injuries or overloading of the affected areas.

Is sport good for lipoedema?

In summary, the integration of sports and exercise can help to alleviate the symptoms of lipoedema, improve general well-being and promote conservative lipoedema therapy. Although exercise alone cannot cure lipoedema, it does offer numerous benefits such as improved circulation, reduced inflammation and improved lymphatic drainage. By participating in lipoedema-friendly sports and activities, focusing on exercises that are easy on the joints and seeking professional support, people with lipoedema can take steps to effectively manage their condition and improve their quality of life.

Overview of conservative lipedema therapy

To the overview of conservative lipedema therapies.

FAQs - Frequently asked questions about exercise for lipoedema