The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. Lymph also picks up interstitial fluid (fluid between cells) and proteins from tissues around the body and returns it to the bloodstream. If the lymphatic system is compromised and unable to drain properly, this can lead to a buildup of fluid in tissues known as lymphedema. Lymphedema causes swelling, usually in the arms or legs, and can make the affected limb feel heavy or tight. There are ways you can help drain your lymphatic system at home to reduce swelling and tenderness caused by lymphedema. Gentle lymphatic drainage techniques help stimulate the contraction of lymph vessels to move fluid through the lymphatic system and back into circulation. Read on to learn how to drain your lymphatic system yourself using self-massage and other techniques.
Benefits of Lymphatic Drainage
Draining the lymphatic system yourself has many benefits, including:
– Reduces swelling caused by lymphedema
– Alleviates achiness or discomfort
– Improves range of motion
– Helps clear areas of blocked lymph flow
– Enhances immune function by improving lymph circulation
– Relieves tightness and heaviness in limbs
– Softens skin and tissue that has hardened from chronic swelling
– Light lymphatic massage can provide relaxation benefits as well
Self-massage techniques allow you to drain your lymphatic system from the comfort of your own home when needed. Doing lymph drainage regularly can help prevent swelling episodes and may reduce the severity of lymphedema.
Contraindications
It is generally safe to perform self-lymphatic drainage as long as you follow instructions properly. However, in some cases it may be best to avoid attempting to drain your lymphatic system on your own:
– Acute infections – wait until infection has passed
– Congestive heart failure or kidney failure – fluid mobilization could overload compromised systems
– Lymphangitis – inflammation of lymph vessels from infection
– Fresh wounds or burns on the area to be drained
– Active cancer – discuss with your doctor first
– If you have a medical device implanted like a port or pacemaker, avoid the area
Additionally, some skin care or topical medications can make the skin more sensitive, so avoid self-massage after use. If you have any concerns, talk to your doctor before attempting lymphatic drainage techniques.
Lymphatic Drainage Techniques
There are a few different techniques that can help stimulate lymph flow to drain the lymphatic system:
Lymphatic Massage
One of the easiest ways to drain your lymphatic system is through gentle lymphatic massage. Use your fingertips to apply light pressure in a circular motion. Work in one direction toward the nearest lymph nodes. Lymph nodes are small glands that filter lymph; massaging toward them helps the flow of lymph in the right direction.
Aim to move in the direction of the heart. For example, when massaging legs, stroke upward toward the groin area where lymph nodes are located. Massage in a steady, rhythmic pattern, applying a bit more pressure on the upward strokes. Even just 5-10 minutes of light lymphatic massage can help get lymph moving.
Be sure to drink plenty of water after a lymphatic drainage session to help flush the system.
Dry Brushing
Dry brushing involves using a brush with natural bristles to brush the skin in gentle upward strokes toward the heart. Always dry brush before showering. Start at your feet and work up your legs, then work from your hands up your arms toward your armpit lymph nodes. You can also dry brush your abdomen and back in a circular, clockwise pattern.
Aim to dry brush for about 10-15 minutes daily. Dry brushing helps slough off dead skin cells, allowing fresh lymph fluid to flow freely. It stimulates the lymphatic system right under the skin.
Rebounding
Rebounding on a mini trampoline is an easy way to get the lymphatic system flowing with the help of gravity and light cardiovascular exercise. Simply bouncing lightly for 5-10 minutes helps circulate lymph throughout the body while also boosting detoxification. Allow your body to bounce naturally rather than jumping aggressively. Start with just a few minutes daily if you are new to rebounding.
Yoga Twists
Certain yoga poses help stretch and stimulate the lymphatic system. In particular, any twisting poses can wring out stagnant lymph fluid from tissues and organs. Some examples to try include:
– Seated or standing spinal twist
– Half lord of the fishes pose
– Reclining spinal twist
– Twisted chair pose
Hold these yoga poses for 5-10 breaths on each side to allow gravity to drain your lymphatic system. Always listen to your body and don’t push too far into any stretches or twists.
When to Seek Professional Help
While self-lymphatic massage and other drainage techniques can be beneficial, sometimes professional lymph drainage therapy may be needed. Seek medical care if you experience:
– Severe, worsening swelling that does not improve with elevation or self-massage
– Hardened, thickened skin that pits when pressed
– Recurring infections or wounds that won’t heal
– Pain, numbness, or restricted range of motion
– Discoloration of swollen skin
A specialized lymphedema therapist can provide complete decongestive therapy including lymphatic drainage techniques. Your doctor may also recommend compression garments, medications, or sometimes surgery if lymphedema persists. Self-care techniques work best alongside professional lymphedema treatment if you have chronic swelling or lymphatic impairment.
Tips for an Effective Lymphatic Drainage Routine
– Hydrate well before and after self-lymphatic drainage
– Move your body daily with exercise, yoga, rebounding or stretching
– Perform gentle techniques in a circular, upward motion toward the heart
– Apply deeper pressure on lymph-rich areas like neck, underarms, groin
– Use lotion or oil to reduce friction on the skin
– Start slowly and gradually increase duration of self-massage
– Repeat self-drainage techniques daily for best results
– Wear compression garments if prescribed after drainage to avoid re-accumulation of fluid
Conclusion
Draining your lymphatic system has many benefits and can be done easily at home once you learn proper technique. Self-massage, dry brushing, rebounding and yoga are simple yet effective ways to stimulate lymph flow throughout the body. Relieving lymphedema through lymphatic drainage can alleviate swelling, discomfort, heaviness and skin changes. Make self-care drainage techniques part of your daily health routine and seek professional lymphedema treatment if symptoms persist or worsen. With a proactive approach, a sluggish lymphatic system can be kept flowing smoothly.