How to Give Yourself a Lymphatic Drainage Self-Massage (2024)

Lymphatic drainage massage, or manual lymphatic drainage (MLD), is a massage technique that helps improve the flow of lymphatic fluid through the body. Lymphatic fluid, called lymph, is a watery, protein-rich fluid containing white blood cells that help your body fight bacteria and viruses to keep you healthy.

When the lymph flow is slowed or stagnant due to recent surgery, obesity, injury, or illness, the fluid gets stuck and builds up in the body’s tissues. Built-up lymph fluid (lymphedema) can lead to swelling, pain, and stiffness. Using gentle pressure, MLD helps clear built-up lymph and restores the normal flow of the fluid to relieve lymphedema symptoms.

This article discusses the benefits of lymphatic drainage, self-massage techniques to move lymph fluid, and professional lymph massage. It also covers other ways to support the health of your lymphatic system and maintain a healthy flow of lymphatic fluid.

Lymphatic Drainage: What Are the Benefits of Massage?

Lymphatic drainage massage is a safe and effective way to improve the flow of lymph fluid through the body. While reducing lymphedema (swelling) is the primary benefit this massage technique offers, it may provide other benefits to your overall health and well-being.

May Reduce Lymphedema-Related Swelling

Lymphedema is swelling caused by a buildup of lymph fluid in the body's tissues. It can develop when the lymphatic system becomes blocked or damaged due to a recent infection, surgery, cancer, or cancer treatments. Some people with lymphedema have inherited conditions associated with impaired lymph flow or abnormal or absent lymph nodes.

Manual lymphatic drainage may help reduce swelling by encouraging the flow of lymph fluid out of swollen tissues. While lymphedema is not curable, manually moving lymph fluid with massage may help manage lymphedema symptoms, such as pain, stiffness, and swelling.

Some research suggests manual lymphatic drainage is most effective when combined with other treatments, such as compression sleeves or bandages.

May Boost the Immune System

The lymphatic system works as part of the immune system, carrying infection-fighting white blood cells and other immune cells throughout the body. When infectious pathogens, such as bacteria and viruses, enter the body’s tissues, lymph fluid picks up the pathogen. Lymphatic vessels carry the fluid and other waste products to the lymph nodes, where they are destroyed.

Manual lymphatic drainage may boost the immune system by stimulating lymph flow, ensuring waste products and germs that can make you sick are effectively and efficiently destroyed and removed from the body.

Though research is limited, some studies suggest that stimulating lymph nodes and lymphoid organs (e.g., spleen) with MLD may help improve lymph flow and speed up recovery from some illnesses.

May Reduce Pain and Stiffness

Incorporating MLD into your wellness routine may relieve pain and stiffness, offering a gentle and noninvasive approach to improving your overall comfort and quality of life. Research exploring the effectiveness of MLD shows that this gentle massage technique may help reduce pain and stiffness related to:

• Autoimmune diseases (e.g., rheumatoid arthritis)
• Fibromyalgia
• Muscle tension from stress or overexertion
• Surgical procedures
• Lymphedema
  

With lymphedema, for example, MLD helps reduce swelling by moving lymph fluid away from where it has collected in the body’s tissues, relieving pain and stiffness.

MLD also increases blood flow throughout the body, which may help reduce inflammation, improve the range of motion of joints and muscles, and promote healing after injury or surgery.

Lymphatic Drainage Map of the Body

Hundreds of lymph nodes are clustered in several key regions throughout the body. Understanding where lymph nodes are located can be helpful before you begin self-massage for lymphatic drainage. Lymph node locations include the following.

Cervical (Head and Neck)

Cervical lymph nodesare in the head, neck, and collarbone. MLD techniques applied to lymph nodes in this area can help drain lymph from the upper body, including the head and neck.

Axillary (Armpit)

Most people have between 20 and 30 lymph nodes in the armpit (axillary region).Axillary lymph nodes filter and drain lymph from the breast, chest, and upper arms.

Inguinal (Groin)

Lymph nodes in the groin area drain lymph from the lower abdomen, pelvic region, and lower limbs. MLD in this area may relieve swelling in the legs related to lymphedema.

Mediastinal

Mediastinal lymph nodesare in the middle of your chest, near the heart and lungs. MLD in this area may help promote healing after chest surgery or manage specific respiratory condition symptoms.

Self-Massage Techniques to Move Lymph Fluid

There are two components to self-massage for lymphatic drainage: clearing and reabsorption.

Clearing involves gentle strokes to release lymph fluid collected in tissues. Reabsorption involves soft pumps or sweeping motions to encourage lymph movement through the lymphatic vessels to the lymph nodes.

Here are a few tips to ensure you get the most out of your self-massage:

• Sit or lie down in a comfortable position.
• Keep your hands relaxed and use light, feathery pressure to stroke your skin.
• Use the flats of your hands rather than your fingertips.
• Use a light oil (e.g., grape-seed oil) or lotion to help your hands glide over your skin (optional).
• Before you begin, take five slow, deep breaths, inhaling through your nose and exhaling through your mouth.
• Breathe slowly and deeply throughout your self-massage routine.

Head & Neck

Depending on your comfort level, you can massage both sides of your neck at once or do one side at a time.Repeat each of the following movements 10 to 15 times to get the most out of your self-massage for lymphatic drainage:

• Place your hands on your neck, just above your collarbone.
• Gently stroke a “J” shape from the outer part of your neck to the center.
• Place your hands on the sides of your neck, with your pinky finger sitting just below your ears. Gently stroke from your ear down to your shoulders.
• Place your hands on the back of your neck, just below your hairline. Stroke and stretch the skin down to the base of your neck and release.

Arms & Chest

Massaging one side of your body at a time may be easier when performing lymphatic drainage self-massage in the arms and chest. Follow these steps:

• Place your hand(s) on your collarbone. Gently stretch the skin across your chest by moving your hand toward your armpit and release.
• Place your hand under your armpit, massage up towards your shoulder to gently stretch the skin and release.
• Place your hand on the outside of your hip. Stroke upward along the side of your body to your armpit, gently stretching the skin before releasing.

Repeat each motion 10 to 15 times for best results.

Legs

For lymphatic drainage in your lower body, begin on one leg and go through the steps. Repeat each step on the other leg. Perform each step 10 to 15 times on each leg.

To avoid straining your back, place your ankle on your knee while sitting or place your foot on a stool for easier access to your leg. Perform as follows:

• Place one hand on the back of your leg and one on the inside of your leg on your upper thigh. Gently stretch the skin from inside your leg toward the hip side of your leg. Release and repeat 10 to 15 times.
• Move your hands lower on your leg and repeat the gentle stretching motion; release and repeat.
• Once you’ve reached your knee, place both hands on the sides of your knee. Gently stretch the skin up toward your abdomen and release. Repeat 10 to 15 times.

Professional Lymph Node Massage

If you have lymphedema or are recovering from recent surgery, a healthcare provider may recommend professional lymph massage with a certified lymphedema therapist (CLT). CLTs are healthcare professionals—physical, occupational, and massage therapists—with specialized training in manual lymph drainage.

Before beginning treatment, a CLT will assess your medical history, symptoms, and needs to develop a customized treatment plan.

During manual lymphatic drainage with a CLT, you will lie on your back on a massage table and begin deep breathing exercises to relax your body and stimulate your lymphatic system. Beginning in areas with no lymph blockage, the CLT will gently run their hands over your skin, stretching it toward nearby lymph nodes.

They may use several techniques, including strokes, rhythmic pressure, or circular or cupping motions to encourage the movement of lymph fluid. The CLT will repeat these movements in different body areas.Manual lymph drainage sessions last 30 minutes to an hour, depending on your needs.

Your therapist should provide care instructions to follow after your LMD session, such as staying hydrated, as well as exercises you can do to help with lymph flow. They may teach you self-massage techniques you can perform at home once or twice a day.

Lymph Health Beyond Massage

You can support your lymph health and encourage the flow of lymph fluid by engaging in certain self-care practices, such as:

• Exercising regularly: Exercise helps pump lymph fluid through the body. Aim for at least 30 to 45 minutes of physical activity, such as walking, each day.
• Staying hydrated:Drink plenty of water to help lymph fluid flow easily throughout the body. Try to drink at least five 8-ounce glasses of water daily.
• Following a healthy diet:Fruits and vegetables contain nutrients that support healthy lymph flow and may help promote optimal lymphatic system function.
• Practicing deep breathing exercises:Deep breathing helps move lymph fluid through the body. Take slow, deep breaths throughout the day to help keep your lymph system healthy.

Summary

Manual lymphatic drainage (MLD) is a gentle massage technique that helps move lymph fluid throughout the body. MLD has many potential benefits, including reducing swelling, pain, and inflammation, boosting the immune system, and promoting healing after surgery or injuries.

Performing self-massage for lymph drainage is a simple way to support your lymph health. If you’re unsure where to begin, working with a certified lymphedema therapist (CLT) who can provide MLD for you and teach you self-massage techniques you can learn at home may be helpful.MLD is a safe and effective treatment for most people. However, talk to a healthcare provider if you have underlying health conditions before trying MLD.