October 26, 2024, 9:20 am | Read time: 7 minutes

Have you ever heard of “lipedema”? The term refers to a pathological fat distribution disorder in which an increased amount of subcutaneous fatty tissue accumulates in the lower body and is often accompanied by pain. According to experts, only surgery is really effective against the disease. Can exercise influence the severity or reduce pain? FITBOOK author Nina Ponath spoke to an expert and a sufferer about the right training and possible exercises for lipedema.

The clinical picture of lipedema

This condition predominantly affects women and is characterized by painful, symmetrical accumulations of fatty tissue that are sensitive to pressure and prone to bruising. It is estimated that around 11 percent of women worldwide suffer from lipedema. However, the exact figure can vary, as the disease often goes unrecognized and is only diagnosed at a late stage. Lipedema is often misdiagnosed as obesity, although it is a disease in its own right and does not necessarily have to be associated with obesity. In Germany, around one in ten women is affected by lipedema.¹ Currently, liposuction is considered the only truly effective treatment. However, a diet of fresh, anti-inflammatory foods and exercise can also provide some relief, at least as far as pain is concerned. We explain what lipedema sufferers should pay attention to when exercising.

What role does sport play in lipedema?

“Exercise and the right diet are definitely important for lipedema because any additional weight gain would only make the condition worse,” says sports scientist and personal trainer Andreas Heumann from Berlin. “For this reason, exercise is recommended in the most recent Lipedema 2024 guidelines.” However, it is always important to consult with the doctor treating you, says Andreas Heumann.

Can you keep lipedema in check with exercise?

“I have actually had positive experiences with exercise in relation to the treatment of lipedema,” says Andreas Heumann. In one of his clients who suffered from lipedema, strength training, endurance training, and a negative energy balance actually improved the condition. “With the overall weight loss, the lipedema also decreased,” says Andreas Heumann.

Training and nutrition always improve the overall physical condition, says Andreas Heumann. Nevertheless, lipedema is an irreversible disease. Generally, strength training that focuses on muscle building can be beneficial. “If you suffer very severely from lipedema, strength training can also lead to pain,” Andreas Heumann points out, however – and explains why it is always important to check what makes sense on an individual basis.

Endurance training is also recommended as it improves lymphatic function. “Anything that improves the breakdown and removal of accumulations and has a gentle effect is good,” says Andreas Heumann. Running and jogging are less recommended than walking because of the impact load. Sports such as cycling or swimming, which do not strain the joints and tissue, are better.

This training approach is helpful for lipedema

“Unfortunately, there is no ‘one exercise’ for lipedema,” says expert Andreas Heumann. He advises an individualized training plan, which is best created by a trainer. “You already have enough on your mind with lipedema, so I wouldn’t experiment with it,” says Andreas Heumann. He advises holistic strength training that aims to support the functionality of the whole body. “Instead of concentrating only on certain types of exercise, I recommend training all of the body’s main movement patterns. This includes squat, hinge, push, pull, row, and core exercises.”

Such a full-body workout can be composed as follows:

• Squat (e.g., squats, Bulgarian split squats)
• Hinge (e.g., deadlifts, hip thrusts)
• Push (e.g., dumbbell bench press, push-ups)
• Pull (e.g., lat pulldowns, pull-ups)
• Row (e.g., cable rows, dumbbell rows)
• Core/midsection (e.g., planks, Russian twists, mountain climbers)

Even if there are no really visible effects, it gives you the good feeling that your body is more resilient again, says Andreas Heumann. “Ultimately, it’s also about no longer just focusing on the lipedema,” says the trainer.

Affected person confirms the effect of strength training

Yoga teacher and entrepreneur Sandra von Zabiensky is affected by lipedema and has also had positive experiences with strength training. “I mainly do butt and leg training for lipedema,” says Sandra. She uses heavy weights for her training and sticks to basic exercises such as squats, deadlifts, hip thrusts, and lunges. “The muscle building keeps the lipedema at bay,” says Sandra von Zabiensky, “before I started strength training, I was in a lot of pain. That has since subsided.”

In addition to strength training, asanas from yoga, which she shows in a reel on Instagram, also helped her. The downward-facing dog, in particular, helped her to stimulate lymph flow.

Exercising with compression stockings

Compression stockings are a crucial detail in all types of training. “They are highly recommended for lipedema,” says Andreas Heumann. Yoga teacher Sandra von Zabiensky also reports this: “Compression stockings make a huge difference,” says the yoga teacher and entrepreneur. She herself always does her training in stockings.

Restoring mental well-being

Another thing that should not be underestimated when diagnosing lipedema is restoring psychological well-being. “For women, lipedema means a considerable loss of control over their body,” says Andreas Heumann. Especially for women, legs are an important feature of attractiveness. If women feel less attractive due to lipedema, exercise can help them to feel more comfortable again.

Lipedema diagnosis: knowledge helps

“I always tell my customers: become an expert on your own body,” says Andreas Heumann. This is especially true for illnesses. Knowledge about your own body and the disease can create a feeling of self-efficacy and control, even with a diagnosis of lipedema. Andreas Heumann, therefore, advises: “Set alerts on all scientific platforms and always stay informed about the treatment of lipedema.”

More on the topic

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Conclusion: Exercise is a crucial component of lipedema management

Lipedema is a chronic and often painful fat distribution disorder that affects many women. With a combination of compression therapy, an adapted diet, and regular exercise, the symptoms can be managed well in many cases. Regular exercise is an important part of the therapy, as it promotes lymph flow, strengthens the muscles, and improves general well-being. Exercise is also an effective tool when it comes to reducing excess weight. This is not always associated with lipedema, and there are also slim, athletic women who are affected by the disease. In the case of lipedema, however, excess weight should always be avoided as it can worsen the symptoms.