HOW MUCH WEIGHT CAN I SAFELY LIFT AFTER BREAST CANCER? Lymphoedema risk and Resistance Training

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In the not so distant past, we used to tell Breast Cancer patients and survivors to avoid lifting anything heavy, or doing any repetitive movements on the arm that lymph nodes had been removed from. It was assumed that resistance training (lifting weights) would increase your risk of lymphoedema.
This advice has significantly changed - but unfortunately not all patients are being informed of current evidence based guidelines. In this video I discuss
- Why the lymphatic system benefits from regular muscle contraction
- Why it is so important to avoid your arm becoming deconditioned
- Other important benefits of strength training after Breast Cancer
- What is the upper limit of weight that is safe to lift after breast cancer, and
- How can I safely increase the weight I lift after Breast Cancer?
If you enjoy this content and would like to see more, then please SUBSCRIBE to my channel (which is completely FREE), give this video a BIG THUMBS UP and LEAVE A COMMENT in the section below!
I hope you enjoy this video!
Jen x

Опубликовано:

16 июн 2024

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Комментарии : 48

@michellerichardson7611 2 года назад

Hi Jen! This is my favorite so far! Been receiving so many conflicting advice I am SO glad you have cleared up a lot of my doubts . ❤️❤️❤️❤️❤️❤️

@carolinedourley8250 Год назад

Thank you Jen. I didn't feel ok lifting and could feel my strength reduced. I'm so glad I can begin to get back to my strength routine.

@alyndaponder2832 2 года назад

Hi Jen, I’m so glad to see and hear this. I just joined a gym to begin progressive strength training. Thank you!!

@TheBreastCancerPhysio 2 года назад

Awesome Alynda!! So good to hear! Jen :)

@rhondajansen1124 2 года назад

Thanks Jen, I believe strength training through weights is so important.

@TheBreastCancerPhysio 2 года назад

I can definitely agree to that RJ! SO many benefits and the best one being it makes you FEEL fantastic! x

@johnmitchell6712 2 года назад

Hi Jen, The strength training exercises I do, that you devised for me, have really helped not only the strength of my arms, but also my core, which has helped my balance improve enormously. Thank you. Liz

@TheBreastCancerPhysio 2 года назад

So good to hear Lizzie! x

@zdenkaarvaji6089 2 года назад

Thanks Jan,love and respect from Serbia, I following you and your advises!it is so helpful for poeple,we believe you!

@TheBreastCancerPhysio 2 года назад

Hi Zdenka! Wow! Wonderful that I am reaching people in Serbia! That you so much for your lovely feedback, I really appreciate it! Jen

@RuchiBeautiful Год назад

Hi Jen, great job as always. 🙂Can you please suggest some exercise routines one can do at home. Gym is always not possible.

@TheBreastCancerPhysio Год назад

Hi! Thanks for your comment. I'm not making more RU-vid Videos at this point but I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity

@lindabedson442 2 года назад

Hi Jen, I follow you from the UK and following surgery in April your physio advice has provided so much help and reassurance, I have been hesitant about returning to the gym but this advice is so helpful, please keep the content coming

@TheBreastCancerPhysio 2 года назад

Hi Linda! Thank you so much for your lovely feedback. I really appreciate it! Glad this video is encouraging you to return to the gym! As long as you ease into it and monitor your arm for symptoms, you'll be doing all the right things. Jen :)

@nedab3 10 месяцев назад

Super helpful ❤

@TheBreastCancerPhysio 10 месяцев назад

Thank you for your lovely feedback! I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity

@nical396 Год назад

Your channel is a lifesaver!! I have binge watched most of your vids, just trying to get as much info as I can. I’m now 3 weeks post op lumpectomy and 3 nodes removed from armpit. I was diagnosed with breast cancer triple positive Dec 2021. Completed 6 cycles of chemo, waited 2 months after chemo to get op done. The drainage has finally been removed, my wounds now healed and need to get my muscle strength back. This video is exactly what I needed. Most of my docs, surgeons and nurses don’t really have the time (and sometimes knowledge) to explain this stuff in detail. Thank you so much 🙏

@TheBreastCancerPhysio Год назад

Thank you SO much for your lovely feedback! I've launched a Private Group on Facebook 'The Compass Community' - a global online Breast Cancer Education & Support Network with free weekly live education sessions and Q&A. There is much more interaction on this platform. If you would like to join please click on this link: facebook.com/groups/breastcancercompasscommunity

@nical396 Год назад

@@TheBreastCancerPhysio thank you 🙏 I am now following you on fb☺️

@LindaHenderson-px3up Год назад

Hi Jen, I’m a recent subscriber and really enjoying your videos. I am 62 and was diagnosed with osteoporosis at 47. I took a bisphosphonate early on but didn’t see great results. This past year I had a I recently was diagnosed with BC

@LindaHenderson-px3up Год назад

Oops My recent bone density results were worse and I was prescribed Prolia. I have not had any broken bones to date. Shortly after Prolia recommendation I was diagnosed with TNBC BC.I have had surgery Nov 22 and lymph node removal which went well. I am concerned my bone density will worsen with my chemo & radiation treatments and have had to reduce weight lifting as I was told not to lift more than 10 lbs on Picc line arm. Any recommendation on managing Osteoporosis while dealing with BC treatments. Btw my preference has been to deal with osteoporosis by exercise Walking, running, yoga, balance exercises and weight lifting. Thanks, Linda

@TheBreastCancerPhysio Год назад

Hi Linda, I certainly can help further. I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform with info on Bone Mineral Density. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity

@jeansmiley6912 2 года назад

Thank you for sharing your knowledge! It is very helpful. I was accustomed to strength training for several years prior to my biopsy and surgery. My workout routine was a whole body workout which included 8 lb. Weights in each hand, 5 days a week. At what point, post Lumpectomy and lymph node removal, no auxillary, can I resume my workout. I will start radiation 4 weeks after surgery. I am almost 2 weeks post surgery.

@TheBreastCancerPhysio 2 года назад

Hi Jean, check this with your Medical Team but generally speaking you should be able to resume light strength training 4 weeks post surgery - as long as wounds are healed, no infection / seromas present. You may have to stop again if burns occur at the end of radiation. I hope this helps! Jen x

@debbiela-haye5722 2 года назад

Thankyou so much for your videos! I've had chemo followed by single mastectomy with auxiliary lymph clearance (5 weeks ago), and will have radiotherapy soon. I'm really glad to hear you saying there is not the need to avoid lifting weights, because my previous job was very physical, working on a farm. Could you give me any advice on returning to work jobs, rather than structured strength training. My typical day would involve mucking out stables (repetitive use of muck fork, plus pushing wheelbarrows), lifting hay bales, brushing horses and other farm jobs. I carried on doing these tasks according to how tired I felt during chemo, but was told to not do them during recovery from op. I've now got nearly full mobility back in my arm, having been doing the stretching exercises every day, and now feel good to go. How can I return to these tasks safely? Thankyou! 😃

@melaniemcneil407 Год назад

Great information here. I'm not sure where to look for more info on my question. I'm 3.5 years past surgery and haven't had any lymphedema problems. I was doing strength training before diagnosis, returned afterwards, and then got benched at home with covid closures. I started back to the gym this April, got back to wear I'd been, and recently began working with a personal trainer to learn to lift heavier (45kg back squats and 50kg deadlifts so far). My surgery-side arm is much weaker than my other side, and it holds me back. Real question is, with a little bit of nerve damage from surgery, is that a possible reason for my weakness? Also just to say, I LOVE weight-lifting and encourage anyone to do it after clearance from their doctor. It's fun and empowering.

@TheBreastCancerPhysio Год назад

Hi Melanie, so sorry for my delayed reply. Thanks for your comments. It is normal for the treated side to have weakness that persists for a time, but if you suspect nerve damage is causing persistent weakness then I would get a referral from your doctor to see a Neurologist to perform nerve testing. I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity

@longtallshaz 2 года назад

I'm having lymph node clearance in 2 weeks time. I've been terrified of developing lymphodema but I've been doing a 7 minute arm workout twice a day and hope that will help

@TheBreastCancerPhysio 2 года назад

Hi Sharon, thank you for your comment. Someone to think about...and I say this to my patients often - rather than be terrified about lymphoedema, try to think of being educated and sensible when it comes to prevention. I think so much anxiety can develop as a result of lymphoedema risk and it is so unpleasant for breast cancer survivors to have even more fear about another possible side effect. I know that may be easy for me to say, but the more educated you become on the topic, the less fearful you will be. You are doing the right thing with the arm exercise - building muscle now is a good thing. It will the muscle contractions during exercise sessions after the surgery that will make the ongoing difference. Remember to get clearance by your medical team after the surgery before commencing exercise and not to rush into it too quickly. I hope this helps! Jen

@1966patriciasmith 2 года назад

Hello, I'm also from the UK and I've just been shown your chanel. Thank you so much! My problem is weight and fitness. Before cancer I was slim and fit. Thanks to being ravenous during chemo I gained lots of weight and covid kept me inside for 14 weeks. I'm chunky and the doctor says it's my biggest health issue but the medication will stop me getting rid of it. What do I do?

@TheBreastCancerPhysio 2 года назад

Hi Patricia, thanks for your question. Early next year I will be doing some RU-vid Videos on Weight Loss After Breast Cancer with my brother Andrew McKenzie who specializes in this area. He is helping heaps of my BC ladies and achieving great weight loss results. It is definitely possible! Watch this space. Jen x

@laineybugger 3 месяца назад

Should I be wearing my compression sleeve while working out? It seems to make my arm hot and sweaty

@susanmullinder4846 Год назад

I jen i had a lumpectomy and lymph nodes removed 8years ago and still have numbness and pain in breast under armpit i have a repetitive job on tills so lifting a lot pulling and pushing items.pain in shoulder and neck i also had kimo and radiotherapy what causes this pain is it my job.

@TheBreastCancerPhysio Год назад

Hi Susan, I suspect you probably have ongoing soft tissue tension / stiffness as a result of your Breast Cancer Treatment. Have you been able to access a Physiotherapist who can assess you? It would be worth your while to be assessed by a Physio. I've launched a Private Group on Facebook 'The Compass Community' - a global online Breast Cancer Education & Support Network with free weekly live education sessions and Q&A. There is much more interaction on this platform. If you would like to join please click on this link: facebook.com/groups/breastcancercompasscommunity

@fionahicks4327 2 года назад

Can I do downward dog safely putting weight on my arms after 3 nodes removed

@TheBreastCancerPhysio 2 года назад

Hi Fiona, thanks for your question. Downward dog is safe as long as your wounds are healed, there is no infection or persisting seroma, and your shoulder range of movement is adequate enough to perform the movement without causing shoulder issues. The earliest you would do this exercise is 4 weeks post operatively. To be sure I would get clearance from your Medical Team. I hope this helps. Jen x

@orangflores3992 Год назад

now its 2 months already my surgery mastectomy.. bc left but in my right hand i carry bottles of water 6liters bcos im alone i need to do.. there is affect to my surgery😢

@TheBreastCancerPhysio Год назад

Hi, so sorry for my delayed reply. I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. There is much more interaction on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity

@bettywatt Год назад

How long after sententinal node biopsy can you start strength training

@TheBreastCancerPhysio Год назад

Hi Betty, generally I don't start any exercise (strength training included) until wounds are completely healed (normally around 4 weeks post surgery), no infections are present, and seromas controlled. If you're unsure get clearance from your Medical Team. I have a Private Facebook Group called 'The Compass Community' - a global online Breast Cancer Education & Support Network with weekly live education sessions and Q&A. I will be able to assist you more on this platform. Here is the link if you would like to join: facebook.com/groups/breastcancercompasscommunity

@LovelyLauren83 9 месяцев назад

Hi, I really appreciate your content. I'm six weeks post-op and I've been wondering how I would get back into my exercise routine. Before my double mastectomy, I did two HITT classes a week and a circuit class with weights on Saturdays. With the exception of the occasional discomfort from the tissue expanders, I'm feeling I can get back to lifting weights before my next procedure.

@TheBreastCancerPhysio 9 месяцев назад

@@LovelyLauren83 Thank you for your lovely feedback! I have a Private Facebook Group 'The Compass Community' - global online Breast Cancer Education with weekly live education sessions and Q&A. facebook.com/groups/breastcancercompasscommunity