Lymphedema leg exercises can help you reduce swelling and manage your symptoms better. As a certified lymphedema therapist (CLT-LANA), I recommend physical exercise as one of the most effective ways to treat lymphedema.

Lymphedema happens when lymph fluid builds up in your legs or other parts of the body, causing swelling and discomfort. It’s a common condition that affects up to 250 million people worldwide.

It’s a chronic condition, but a lymphedema diagnosis does not mean you have to live with constant discomfort. Physical therapy exercises, like the ones I’ll share in this guide, can help you minimize swelling and get back to living the life you love with fewer restrictions.

Does Exercise Help with Leg Lymphedema?

Yes, exercise is one of the most effective ways to treat leg lymphedema.

You might have developed leg lymphedema from cancer treatment or surgery (secondary lymphedema) or from genetic factors (primary lymphedema). Either way, physical activity helps manage your symptoms.

Why? Simply put, your muscles act as pumps for your lymphatic system. When you move and contract your muscles, they put pressure on your legs and help push lymph fluid out of the swollen area.

A consistent exercise routine helps you:

• Drain lymphatic fluid
• Improve joint mobility and flexibility
• Build muscle strength
• Manage your weight

Exercise is a key part of Complete Decongestive Therapy (CDT), the most effective treatment for lymphedema. 

Even though newer treatments like lymphedema surgery and GLP-1 medications for weight loss are becoming available, exercise remains one of the most powerful tools you have.

Learn more about living with lymphedema in the legs.

What’s the Best Exercise for Lymphedema in the Legs?

There isn’t one single best exercise for leg lymphedema. Different types of movement help in different ways, but pretty much all movement is beneficial.

In my practice, I often recommend:

• Rebounder workouts
• Vibration plate exercises
• Physical therapy exercises for lymphatic flow

These forms of movement have been proven to help manage swollen legs and reduce excess fluid, but less specialized activities like walking, swimming, and yoga still help.

Overall, the best leg exercises for lymphedema are the ones you’ll do consistently. Pick something you enjoy because when you enjoy an activity, you’ll stick with it long-term and do it multiple times a week. Consistency matters much more than finding the “perfect” exercise!

If you don’t know where to start, I have a few helpful physical therapy guides:

7 Lymphedema Leg Exercises to Reduce Swelling

Here are some of the best physical therapy exercises I recommend for leg lymphedema. You can also follow along with this YouTube video:

1. Bridges

Bridges are one of the most effective exercises to control edema and leg swelling.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your core and gently lift your hips a few inches off the ground.
3. Lower your hips back down.
4. Repeat 10-15 times.

Do what feels good for you. If lifting your hips is hard, start by lifting just an inch off the ground. Any amount of muscle activation helps, so work at a level that feels comfortable!

2. Leg Raises

How to do it:

1. Lie on your back with one leg extended straight and the other leg bent.
2. Engage your core and slowly raise your straight leg.
3. Lower it back down to the floor.
4. Repeat 10-15 times, then switch legs.

Lift your leg as high as feels comfortable. Keep your back flat on the ground and your core engaged throughout the movement.

3. Heel Slide

How to do it:

1. Lie on your back with both knees bent.
2. Slowly slide one heel down, extending your leg all the way.
3. Slide your heel back up, bending your knee again.
4. Repeat 10-15 times, then switch legs.

This exercise works your knee, calf muscles, and thigh muscles. Keep the movement gentle and controlled!

4. Hip Abductors

How to do it:

1. Stand tall and hold onto a stable surface like a countertop for balance.
2. Move one leg out to the side.
3. Bring it back to center.
4. Repeat 10-15 times, then switch legs.

Keep your body straight and don’t lean into your hip. You should feel this in your hip muscles, but keep it gentle.

5. Mini Squats or Sit to Stands

How to do it:

1. Stand at a stable surface like a countertop.
2. Squat down a few inches, like you’re about to sit in a chair.
3. Push your hips back and don’t let your knees go past your toes.
4. Stand back up.
5. Repeat 10-15 times.

If this feels too hard: Put a chair behind you and practice going from sitting to standing. This works the same muscles and is great for moving fluid to healthy lymph nodes and vessels.

6. Toe and Heel Raises

Toe and heel raises are great lower leg lymphedema exercises that stimulate the ankle area and improve lymph circulation.

How to do it:

• Alternate between toes and heels 10-15 times.
• Hold onto a stable surface like a countertop.
• Lift up onto your toes, then lower down.
• Lift up onto your heels, then lower down.

7. Bicycle Kicks

Full leg motion reduces leg swelling and builds strength.

How to do it:

1. Stand straight and hold onto something stable for balance.
2. Lift one leg in a marching motion.
3. Kick your knee straight out in front of you.
4. Bring your leg all the way around and kick your heel back.
5. Return to the start position.
6. Repeat 10-15 times, then switch legs.

Keep your posture tall throughout the movement to activate blood flow through your leg.

Get this full workout routine with visuals:

Other Ways to Manage Lymphedema Symptoms and Leg Swelling

Exercise is important for managing leg lymphedema, but it works best when combined with other treatment methods, too. Here’s what I use in my practice:

• Compression garments: Special stockings that apply consistent pressure to your leg to prevent fluid buildup and support lymphatic drainage.
• Lymphatic drainage massage: A gentle massage technique that moves lymph fluid out of swollen areas and toward working lymph nodes.
• Compression bandaging: Short-stretch bandages wrapped around your leg to reduce swelling, typically used with a certified lymphedema therapist.
• Skin care: Daily moisturizing and protection to prevent infections like cellulitis, which are more common when you have lymphedema.

All of these tools are part of Complete Decongestive Therapy, the gold standard treatment for lymphedema. You can also supplement this with other forms of lymphedema self-care, like dry brushing, deep breathing, elevation, and other healthy habits.

As a certified lymphedema therapist, I recommend that my patients build a lymphedema toolbox, or a collection of different tools you can use when you experience flare-ups and for consistent management.

Try different tools to see what works for you, but exercise is an essential part of any lymphedema toolbox.

If you don’t know where to start, download this FREE guide:

FAQs

Does walking help leg lymphedema?

Yes, walking helps leg lymphedema. When you walk, your leg muscles contract and relax in a rhythm that acts like a natural pump, moving lymph fluid out of swollen areas. You don’t need to walk for miles. Even 10-15 minutes a day makes a difference! In my opinion, walking is one of the easiest and most accessible exercises for lymphedema management.

Can lymphedema go away with exercise?

No. A good exercise program is highly effective for managing lymphedema, but it can’t cure the condition or make it go away completely. Lymphedema is chronic, which means that it’s long-term. However, this doesn’t mean you have to live with constant limitations. Exercise and other lymphedema self-management techniques help you minimize symptoms and live your life more fully.

Can you reverse lymphedema in the legs?

No, you can’t fully reverse the lymphatic damage that causes lymphedema, but you can reduce the swelling and symptoms. If you catch lymphedema early and treat it aggressively with Complete Decongestive Therapy, you may be able to get rid of visible swelling.

That said, the underlying damage to your lymphatic system will still remain, so you’ll need to keep up with self-care to maintain your results and prevent swelling from coming back.

What triggers lymphedema flare-ups?

It depends, and there’s no one answer. We know that common triggers often include sitting or standing for long periods, hot weather, air travel, skin injuries, and hormone changes, but some people react to these things more severely than others. It’s important to pay attention to what makes your swelling worse so you can avoid or prepare for these triggers.

What should you not do with lymphedema in your legs?

If you have lymphedema, you should avoid sitting or standing for long periods without movement, wearing tight clothing around your waist or legs, spending time in extreme heat or cold, doing high-impact activities without proper support, and eating too much salt. Also, watch out for skin injuries like cuts, burns, or bug bites, which increase your infection risk.

More Leg Exercises for Lymphedema and Support

There are many effective ways to reduce swelling and discomfort when living with leg lymphedema, and physical activity is just one piece of the puzzle. Building a consistent self-management routine takes time, but it makes a real difference in how you feel day to day.

Working with a physical therapist is often very beneficial, but for many people, seeing someone in person isn’t accessible because of cost, time, or location.

That’s why I created Lower Body Lymphedema Rehab. It’s an affordable and comprehensive resource that gives you the same knowledge and techniques I teach my patients in the clinic.

Learn more about Lower Body Lymphedema Rehab!