Lymphatic Drainage Techniques Can Be Effective — Here’s Why & What to Do

Authors: Therabody Scientists: Tim Roberts, MSc; Rachelle Reed, PhD, MS, ACSM-EP; Kyle Silvey, PhD, CSCS; Michelle Darian, MS, MPH, RD, LDN 

Do your facials include a lymphatic massage? Or have you seen ads for lymphatic drainage leggings? Lymphatic drainage has garnered a lot of buzz recently, yet the lymphatic system it’s referring to isn’t as recognizable.   

The lymphatic system is integral to overall health and specifically critical to immune function. It also serves an important purpose in maintaining proper fluid balance throughout the body. If your lymphatic system isn’t running optimally, fluid can build, and you may experience swelling and inflammation. Oftentimes, this fluid pools in your face (leading to a puffy appearance) or doesn’t circulate optimally, leading to soreness in your legs. Not only can it be aesthetically frustrating — it can also impact how quickly you recover from workouts.  

Let’s break down what you need to know about the lymphatic system and science-backed therapies to keep it running smoothly.    

What is the Lymphatic System?   

The lymphatic system is referred to as the “second circulatory system." It’s composed of a network of small vessels that run throughout the body, nodes that are like filtration systems containing immune cells, and organs like the thymus and spleen. [1] 

Together, this system transports lymph. Lymph is a clear fluid that contains water and white blood cells (in addition to some proteins and fat). It’s basically the fluid that’s left over after the normal, constant exchange of nutrients and waste between blood vessels and cells. 

This excess fluid accumulates, causing a swollen or puffy appearance. Lymphatic vessels then collect this lymph — in turn, draining excess fluid from tissues. When working properly, the lymphatic system helps reduce swelling, improve circulation, and enhance the skin’s overall appearance. [1]  

The lymphatic system also transports some dietary fats and transfers immune cells to lymph nodes to fight infection, but for the purposes of this article, we’ll focus on its role in fluid balance. [1] 

Lymph fluid can build up, and the body doesn’t have an internal mechanism to kick off this draining process. So, fluid doesn’t always get transported efficiently from body tissues to the lymph vessels, leading to swelling, puffiness, and discomfort. 

What Causes Lymph Build-Up?  

Unlike the circulatory system — which is powered by a pumping heart — there’s no innate stimulant of the lymphatic system to actively move fluid through its vessels. [2] 

Instead, the system needs external stimulators to help move fluid into and around the lymphatic system, for example, exercise or a massage. When we move our muscles, like during exercise, the contractions help to squeeze the vessels, moving fluid through the system.  

Exercising is one important way to prevent fluid from pooling. And since there’s no internal “pump," lymph is prone to pooling if the system isn’t functioning optimally. 

This lymph buildup can be a result of many factors, some of which are medical and include infections, venous insufficiency, and even heart failure. [3]  

Certain lifestyle factors can also cause lymph to pool in tissues. This pooling is a result of many factors, including too little movement (or improper recovery from movement), namely: 

The good news is, you can manually stimulate the lymphatic system by using lymphatic drainage techniques.  

How to Promote Lymphatic Drainage  

Lymphatic drainage refers to the efficient movement of lymph from tissues into the lymphatic system. [1]  

Foundational lifestyle habits, like physical activity and hydration, can promote lymphatic drainage. Physical activity initiates muscle contractions, which encourage lymph flow and circulation. And staying properly hydrated helps maintain lymph fluidity.  

Technology can also help. Varying tech leverages the science behind the body’s natural restorative processes to promote healing. Some effective therapies include:    

The benefits of lymphatic drainage are wide-ranging, from improved skin health to promoting and enhancing recovery.   

Lymphatic Drainage Promotes Skin Health  

The lymphatic system affects the appearance of skin.  

“If you have excess puffiness or swelling [in the face], it’s due to excess lymph fluid," says Therabody Scientific Advisory Board Member and dermatologist Dr, Neera Nathan. Lymph could accumulate from poor sleep, stress, or even age. 

Lymphatic drainage techniques can help reduce puffiness, improve circulation, and enhance overall skin appearance. [14] 

Cold Therapy Helps Reduce Facial Puffiness  

Cold therapy is especially effective at combating facial puffiness. “Overall, cold therapy is really excellent because it constricts blood vessels. When you constrict blood vessels, that leaky fluid that causes puffiness or lymph gets removed," says Nathan. “Cool compresses are great. Devices with a cool tip [like the TheraFace Depuffing Wand] can be used to depuff and help increase lymphatic drainage."  

And it doesn’t take long to see an improvement. Just a few minutes of treatment at appropriate temperatures can have a noticeable impact. Read more about the science behind cold and health therapy and what temperatures are best for both here.  

Vibration Therapy (A Form of Massage) Helps Improve Circulation  

Vibration therapy is a specific type of massage delivered by a device that helps improve circulation and, therefore, the flow of lymph. [12] 

Gentle vibrations stimulate muscle contractions and move lymph through vessels. Vibration also relaxes muscles, and the release of tension can ease congestion in the lymphatic system.  

Vibration therapy can also be used on the face to reduce puffiness. The TheraFace^TM Mask encompasses tension-relieving vibration therapy to boost circulation in the face and improve the skin’s appearance.  

Leveraging the Lymphatic System Can Enhance Recovery  

As mentioned earlier, high-intensity exercise and the resulting recovery processes can lead to lymph buildup. If that lymph continues to pool, pain and swelling can further hinder your recovery and prevent you from getting back to your next workout as soon as possible. [15]  

But technology can help leverage the mechanisms of the lymphatic system to clear any buildup swiftly and help you recover faster.   

Pneumatic Compression Therapy Stimulates the Lymphatic System  

Pneumatic compression boots stimulate both the circulatory and lymphatic systems of the legs.  

This garment is worn, and a pump precisely controls the amount of pressure and the intervals at which it’s delivered. Pneumatic compression creates a gradient so blood and lymph flow in the right direction, increasing the filtering of waste products from the blood into the lymph and then into the lymphatic system. [11]  

Pneumatic compression boots can help recovery by decreasing swelling in the legs and feet, alleviating soreness, and decreasing muscle stiffness. [16] 

Now, it’s easier than ever to reap the benefits of this therapy at-home with devices like Therabody’s JetBoots®. “JetBoots technology allows us to control swelling, boost circulation and lymphatic drainage, and help with muscle fatigue and DOMs post-treatment or in the comfort of your own home," says Therabody Scientific Advisory Board Member Dr. Dan Giordano, PT, DPT, CSCS.  

Cold Therapy Reduces Inflammation and Swelling Formation  

Cold therapy targets blood flow and lymphatic drainage across the body — not just facially.  

Cold therapy feels good on muscles post-workout, and it helps reduce inflammation by narrowing blood vessels and decreasing blood flow to any treated area. Constricted blood vessels help remove excess lymph that’s causing any swelling, discomfort, and impaired mobility. [17, 18, 19]  

Therabody’s RecoveryTherm^TM Cube provides instant and consistent cold (and heat) therapy in a handheld device that can be used anywhere on your body. This contrast therapy is an effective way to support recovery with science-backed temperatures that are never too hot or too cold.  

Key Takeaways   

References: