By Massage Therapist, Lynne Gillogly
The Lymphatic System may be one of the less understood systems in our body. Many of us have heard of it in reference to being sick (swollen lymph glands in the neck, armpits or groin) and how we need a healthy immune system to ward off colds, infections, diseases etc, but do you know its many other functions throughout our entire body?
The Lymphatic System is a complex system made up primarily of lymph vessels and lymph nodes. Lymph is a colourless fluid which is the waste disposal system of the tissues and the lymph nodes are the battle fields in the body where most infections are fought. It works to maintain healthy immunity, to drain stagnant fluids, regenerate tissues and detoxify the body by filtering out foreign substances and toxins. “Sluggishness” in the lymphatic pathways can effect your ability to concentrate and make you feel vague and ‘foggy headed’, disorientated and tired, and experience a feeling of ‘unwellness’ without knowing why.
Understanding the importance of the lymph system may be of special interest to every day people and athletes as we regularly sustain injuries. When we injure our soft tissues (tendons, ligaments, muscles, bursa) fluid collects in the small spaces that surround the damaged tissue, this fluid is referred to as swelling or oedema. This is part of the natural healing process as the body works to bring nutrient rich fluid to the injured tissue for repair. Recovery time can be decreased dramatically the quicker we can move the old, stagnant fluid out and flood the tissue with fresh nourishment for regeneration.
The Lymphatic System does not have a pump like our Circulatory System does (where the heart creates a beat which helps push and pump the blood around our body). Instead, the Lymph System requires daily movement of the body (especially our muscular system), and proper breathing, in order to move lymph through the lymphatic vessels to pass it through the filters in our lymph nodes.
How can Massage help support your Lymphatic System?
Lymphatic Drainage massage is a light whole body massage treatment that targets the lymphatic system directly beneath the skin. By using gentle massage techniques such as pumping or rotary movements in the correct directions lymph flow is encouraged in the body and this massage helps the detoxification process of the body by aiding the lymph system to eliminate waste material.
In Lymphatic Massage sessions, it is typical to see a marked a change from the beginning to the end of a session as fluid that was formerly “sluggish” is moving without restriction, allowing joints to move more freely and swelling to decrease. Remedial massage will also tend to enhance lymphatic drainage to some degree, but not as effectively as a specific Lymphatic Massage.
By performing Lymphatic Drainage massage correctly it can stimulate the Lymphatic System and increase the volume of lymph flow by as much as 20 times, therefore reducing recovery time.
What are the Indications for Lymphatic Drainage Massage?
- Following traumatic sports or day-to-day injuries
- Increased recovery post events
- Post surgical conditions (especially, knee, hip replacements and back surgery)
- Regeneration of tissues ( eg from burns, post-surgical scarring )
- To enhances detoxification of the body if you have feelings of “sluggishness”
- Oedema during pregnancy
- Reduction in symptoms of chronic fatigue and fibromyalgia
- Deep relaxation to aid insomnia, stress, depression, and loss of vitality
- Immune System stimulation and support
How Does Exercise Help your Lymph System?
Exercise or activity (doing things you love while you are in motion) is critical to keeping your lymph system open and flowing. When your muscles are moving this also helps move and pump the lymph within its vessels. Walking, running, swimming, bike riding, yoga etc, stretching and strength training are great ways to keep the lymph flowing. Dancing with lots of up and down movement or rebounding is particularly helpful because the vertical motion of exercise opens and closes the one way valves that comprise of the lymphatic system and can increase lymph flow by up to 15-30 times.
Other Tips for a Healthy Lymphatic System
- Deep breathing
Deep breathing is very important. Proper movements of air through the lungs also helps move and pump fluid through the Lymphatic System while providing it with fresh oxygen. Becoming conscious of your breathing at times throughout the day and get out of the habit of shallow, upper chest breathing. GCPSH Physio’s can help review your breathing technique if you have trouble differentiating upper versus lower chest versus basal breathing techniques.
- Dry brushing
Dry brushing self massage helps to boost slower than average lymph systems. Do this by starting on your arms or legs, brush deeply across your skin torward your heart with long strokes and do this for around 5 mins all over your body before going in to the shower.
If you are feeling sluggish, or have cloudy thought patterns, or are experiencing regular colds and infections, then perhaps it would be worth visiting a Gold Coast Physio & Sports Health Massage Therapist to request a Lymphatic Drainage Massage- you should notice a difference in a very short period of time. Phone us on 07 5500 6470 or book online for an appointment.
