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Some Tips from Diana Tjaden, PT, DPT, ATC Physical Therapy Tips There are 3 major components of recovery that are typically addressed during physical therapy. They are range of motion/flexibility, strengthening, and cardiovascular training. When recovering from surgery (lumpectomy, mastectomy, or reconstruction) it very important to regain the range of motion and flexibility of your upper body & shoulder regions. Regaining this motion is very important in not only making your shoulder function better, but also in aiding in the prevention of lymphedema! Stretching should be performed daily. Holding for 30 sec x and repeating 3 times. You should not have pain when stretching, just a pulling sensation! It is even more important if you have had radiation on that side because the radiated tissue is going to get tighter over the course of 1-2 years! Strengthening exercises should only be performed after given instruction by a physical therapist or a fitness specialist who has training in this area! Returning to weight training without guidance could put the limb at risk for lymphedema! Weight bearing exercise is so important to perform, as it wards off the effects of bone loss! Strengthening should be performed every other day in order to allow the tissues to heal. Cardiovascular Training is so important to combat the effects of weight gain, which is a common battle that survivors face following treatment (chemotherapy &/or hormonal therapy). Clearance from your MD is needed before starting a program! Some form of cardiovascular exercise (ie: walking/biking) should be performed daily, with a goal of 20 minutes. If you are deconditioned start off slowly, performing 2-3 bouts of shorter exercise to equal at least 20 minutes. The intensity (how difficult) of exercise should be between 2-3/10 with 10 being the hardest! Training Tips It is so important to train for this event as proper training will prevent injuries! Starting off slowly and building your mileage is key. Mileage should be increased by 10% a week, so the need to begin training early is imperative! Good footwear is essential. If possible, purchase 2 pairs of sneakers so that you can alternate between them. This will prolong the life of your sneakers & decrease the risk for blister formation during the event. When walking, it is important to hydrate along the way. You should be drinking water or some form of supplement (sport drink), with the minimum being the recommended 8- 8 oz glasses daily! If you have been diagnosed with lymphedema and have been fitted for a sleeve it is a good idea to wear it while walking during the event. Good luck ladies..you are about to endure a life changing experience! Sincerely,
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