Lipedema is a chronic and painful disease characterized by abnormal and symmetrical fat deposits, mainly in the lower extremities. In addition to causing a significant increase in volume, weight, and aesthetic changes in the limbs, it can also lead to serious complications affecting gait and mobility.
These pathological fat deposits can, over time, lead to postural changes and joint deformities, most notably valgus knee deformity (knock-knees), hip pain, reduced range of motion, and flat feet. In addition, patients often present joint hypermobility, bruising, and spontaneous leg pain, and as the disease progresses, arthritis may develop in a significant proportion of cases (Dr. K. Herbst noted in 2012 changes caused by excess fluid in the tissues, which weakened nearby joint structures and led to pain).
Exercise is essential for patients with lipedema because, although diet and physical activity do not reduce leg volume or eliminate lipedematous fat, they do help improve associated excess weight and reduce symptoms.
The purpose of exercise is not so much calorie burning for weight loss (which in many cases can even complicate the treatment and the patient’s overall health), but rather increasing muscle strength, improving lymphatic flow, enhancing lung capacity and physical activity levels, as well as promoting social inclusion and improving self-esteem. All of these factors help improve lipedema symptoms at different levels and limit the more severe progression of the disease.
Especially in patients who have not yet undergone surgical treatment for lipedema (WAL liposuction), which removes pathological fat, exercise should be performed wearing flat-knit compression garments and combined with lymphatic drainage sessions.
This time of year (autumn and winter) is the best for practicing some of the most suitable and comfortable exercises for patients with lipedema.
In any case, it should be noted that intense or excessive exercise leads to the accumulation of lactic acid in the muscles (muscle soreness), which can trigger inflammatory states. Instead, it is better to focus on and improve daily activities such as walking long distances, standing up from a chair several times, and moving the feet, ankles, and calves.
It is very important for each lipedema patient to find a type of exercise that they not only enjoy but can also realistically perform in their daily environment on a regular basis, as otherwise this routine will not be sustainable over time.
If the budget allows, it is highly advisable to work with a personal trainer and tailor the exercises to each individual in a personalized way, at least until one learns to understand their own limits and needs.
We recommend gentle, sustained exercises that do not overload the joints and do not subject the body to levels of tissue hypoxia that could worsen symptoms in the long term.
What type of exercise is recommended for patients with lipedema?
Walking and Nordic walking: Walking naturally with a pair of poles that help provide support and propulsion is a sport that can be practiced all year round, but is especially enjoyable in autumn and winter. It is important to ensure proper footwear that adequately supports and protects the foot, especially in cases of flat feet.
- Cycling, whether stationary or outdoors, is always a good low-impact exercise for the joints. Long rides on flat, not overly hard surfaces are recommended. In general, strengthening the muscles of the legs and calves improves lymphatic drainage from the ankles. This can reduce inflammation and swelling in the extremities.
- Elliptical machines are also a good low-impact exercise option for the joints, as are exercises using resistance bands.
- Aquagym or any form of water-based exercise, including diving—even if it is not strictly swimming—can improve lymphatic drainage due to the external pressure of the water on the tissues.
- Rebounding: This discipline, performed on a mini trampoline, consists of low-impact jumps combined with different choreographies that help improve lymphatic drainage. Similarly, vibration platforms can have a draining effect.
- Yoga and Pilates are good practices as long as knee hyperextension is avoided and an optimal breathing pattern is maintained. Tai Chi is also beneficial, provided excessive knee flexion is avoided.
It is important to remember the need to maintain good hydration, a healthy diet, and, when appropriate, include supplements such as selenium to support adaptation to exercise and help prevent tissue inflammation.
Incorporating these practices into the daily routine helps improve the physical symptoms of lipedema and slows its progression; however, on a psychological level, the release of endorphins also encourages and supports self-control.
You can find more reliable, high-quality content about exercise and lipedema on the website of therapist and trainer Kathleen Lisson, who specializes in lipedema. (kathleenlisson.medium.com)
Would you like to learn more about lipedema and its surgical treatment with WAL liposuction?
Book your appointment to learn more about lipedema in Barcelona at the Dr. Ana Torres Institute. We will be happy to help you.
We hope you found this article helpful. Thank you for reading, and see you in the next post!
