Movement After Breast Cancer: Fitness Ideas for Optimal Recovery

If you’re reading this, you might be past the scary diagnosis and perhaps also the active phase of treatment. Likely you were sent home after meeting with a physical therapist, and given exercises to do once cleared by your physician. Whether you had a biopsy, lumpectomy, lymph removal, mastectomy or reconstruction, movement after breast cancer treatment is an important part of restoring your health and function and  preventing further complications. 

Why movement?  

Movement after breast cancer treatment is key to restoring and maintaining range of motion and strength to enable your activities of daily living and insure autonomy. It’s especially important if you received radiation since the side effects can be long-lasting. Movement reduces swelling, stretches tissues shortened in surgery,  helps create a more supple and functional scar, and restores lost sensation by stimulating sensory nerves.

How soon can I move after breast cancer treatment?

Day 3-7 

Upon clearance from their physician, most women can return to normal activities and begin range-of-motion exercises immediately, respecting any weight limits for lifting. This may include arm lifts, shoulder touches, and opening and closing hands, and deep breathing to open the chest and move lymphatic fluid. Deep breathing can also reduce stress to assist healing. (Because yes, cancer is stressful.)

1 Week +

Again, once you have clearance, focus on gentle strength and flexibility. The American Cancer Society has guidelines and exercises at cancer.org. 

• Tightness in your chest and armpit is normal and should decrease
• The nerves in your arm and chest may be disturbed, burn, tingle, feel numb, or sore which will decrease in a few weeks. (Rubbing or stroking can help disrupt the sensation.)
• If you notice unusual or increased swelling or tenderness, call your doctor 
• A warm shower before exercise helps with pain and tightness
• Perform the exercises slowly, hold stretches, and do not bounce 
• You should work for gentle sensation without increased pain

And beyond…  discuss with your doctor

• Aerobic activity is not only important for overall health, but the American Cancer Society says improved aerobic capacity is important for women who have had breast cancer, before, during, and after treatment, and asserts fitness and a healthy weight may lower the risk of recurrence 
• Exercise can reduce the risk of lymphedema, or swelling in the arm 
• Strength or resistance training again is important for overall health and can be started four to six weeks after surgery

Words from a cancer survivor/thriver:   

My own sister had a bi-lateral mastectomy and reconstruction this year and shares this: 

• The most challenging part was not being able to put my hands behind my head. That took work
• Very gentle yoga helped my range
• Be aware that you may have some lack of sensation which may make it easy to overdo
• Be patient. At first you’ll feel very lame but it does not take long to feel normal

Need more reasons to get moving after breast cancer treatment?  

In addition to physical benefits, you can improve mood and reduce pain with endorphins. Returning to movement can offer you more control of your body after cancer treatment, and may also help you accept how your body may look and feel different. 

If you find that your restrictions or pain are not improving, or you have increased swelling or lymphedema, it is important that you speak to your doctor. They may refer you to a movement professional who specializes in breast cancer treatment and rehabilitation.