Lymphatic care 101

What Is Lymphatic Drainage Massage?

Lymphatic drainage massage, also known as Manual Lymphatic Drainage (MLD), is a gentle, specialised technique designed to support the movement of lymph fluid throughout the body. Unlike deep tissue massage, it uses light, rhythmic strokes that follow the natural direction of the lymphatic system.

The lymphatic system plays a vital role in:

• Maintaining fluid balance

• Supporting immune function

• Removing cellular waste and toxins

• Assisting post-surgical healing

Because the lymphatic system does not have a central pump (like the heart), it relies on breathing, muscle contraction, and movement to circulate fluid. When this flow slows or becomes congested, swelling, puffiness, and fluid retention can occur.

Lymphatic drainage massage works to stimulate this flow, helping to:

• Reduce post-surgery swelling

• Ease fluid retention

• Support recovery after injury

• Improve circulation

(You can learn more about how the lymphatic system works in my previous blog - Where Does the Lymphatic Fluid Go?)

What Causes Swelling and Fluid Build-Up?

Swelling (also known as edema) occurs when excess fluid accumulates in the body’s tissues. This can happen for several reasons.

1. Surgery and Injury

After surgery, the body naturally creates inflammation as part of the healing process. If lymph vessels or nodes are disrupted, fluid may accumulate in surrounding tissues. This is common after cosmetic, abdominal, orthopaedic, or cancer-related procedures.

(You can read more on previous blog - Swelling & Lymphedema Post-Surgery)

2. Inflammation

Chronic, low-grade inflammation can contribute to systemic fluid retention. This may be influenced by stress, poor sleep, diet, or underlying health conditions. Many of my clients sit in this category and seek out Lymphatic Drainage Massage alongside Lifestyle adjustments to manage their inflammation levels.

3. Sedentary Lifestyle

Prolonged sitting or inactivity slows lymphatic circulation. Because movement helps pump lymph through the vessels, a sedentary lifestyle can contribute to:

• Puffy ankles

• Abdominal bloating

• General heaviness

• Slower recovery post-surgery

4. Diet and Hydration

Alcohol, processed foods/packaged foods, excess sugar, and dehydration can all affect fluid balance. When the body is under-hydrated, lymph fluid can become thicker and less mobile. Whilst consistent hydration and a whole-food diet can help support more efficient lymphatic circulation and reduce swelling.

5. Hormonal Changes

Hormonal fluctuations, particularly changes in oestrogen and progesterone during the menstrual cycle, can influence fluid balance. In the luteal phase (the second half of the cycle), shifts in these hormones may increase sodium and water retention, leading to bloating, breast tenderness, and a feeling of heaviness.

For some, this swelling is mild and temporary; for others, it can be more noticeable. Supporting lymphatic flow through gentle movement, hydration, and lymphatic drainage massage may help the body manage cyclical fluid retention more effectively.

(Read more in a previous blog - What Time of the Month Is Best for Lymphatic Drainage Massage?)

How Can I Manage Fluid Retention?

Managing tissue swelling involves both professional support and lifestyle adjustments. A holistic approach is often most effective.

1. Move Your Body Regularly

Gentle, consistent movement helps activate lymph flow through tissue mobility and reducing stagnation. Walking, jogging, swimming, cycling, pilates, yoga and resistance training all encourage muscle contractions that assist with lymphatic drainage.

If you sit for long periods, aim to:

• Stand, stretch and move every 30–60 minutes. You could take “Movement Snacks” eg. 20 bodyweight squats, 10–15 calf raises, 2-minute brisk walk, 30 seconds of stair climbing, 10 push-ups against a wall or desk.

• Consider elevating your legs eg. up the wall for 10mins at the end of the day to help built up fluid in the legs return to the lymph ducts at your collarbones

2. Support Hydration

Drink adequate water daily to help maintain optimal lymph fluid consistency. Hydration supports circulation and waste removal.

3. Focus on Anti-Inflammatory Nutrition

Consider incorporating anti-inflammatory foods such as:

• Leafy greens

• Berries

• Omega-3 rich foods

• Whole, unprocessed ingredients

Reducing excess salt, sugar, alcohol, smoking and highly processed foods may also help minimise fluid retention.

4. Receive Lymphatic Drainage Massage

Professional lymphatic drainage massage can assist in:

• Reducing post-surgical swelling

• Managing fluid retention

• Supporting immune function

• Improving tissue recovery

For individuals recovering from surgery or managing chronic swelling, a structured treatment plan may be recommended by your therapist.

5. Use Breathwork to Support Lymphatic Flow

Breathwork isn’t just for stress reduction — it’s also a practical way to support lymphatic circulation. Fun fact, all lymph fluid in the body needs to return to the collarbones where it reconnects with the venous system to be recirculated.

Deep, slow breaths expand the lungs and diaphragm, creating pressure changes in the thoracic cavity (torso), helping propel lymph through the vessels, nodes and towards the ducts (at the collarbones) so it can be recirculated.

A simple breathwork practice, even for 3-5 minutes daily could help your Lymphatic flow and reduce stress driven inflammation. You could start with slow deep belly breathing, inhaling for 4 breaths and exhaling for 6 breaths.

(Here’s a previous blog I’ve written - Breathwork practices).

6. Activate Lymph Nodes and Try Dry Body Brushing

The Lymphatic system includes clusters of lymph nodes in areas such as the neck, underarms, abdomen, and groin. Gently activating these nodes through gentle presses can help “open” drainage pathways and make fluid movement more effective. You might like to do this before exercise, hopping into the sauna, getting on your vibration plate or dry brushing.

Another supportive practice is dry body brushing: using a natural-bristle brush on dry skin with light upward strokes towards the Lymph nodes. Dry body brushing can be especially helpful in areas where fluid tends to stagnate, such as the limbs or torso, and can complement other swelling-management strategies.

Here’s a how to video of Lymph node activation and Dry body brushing.

Absolutely — here’s a slightly shorter, still informative version:

7. Prioritise Quality Sleep

Sleep is essential for fluid regulation, immune function, and overall lymphatic health. Poor or insufficient sleep can elevate stress hormones like cortisol, which may increase inflammation and therefore fluid retention. Deep sleep also supports the brain’s Glymphatic System, which is responsible for removing toxins from the brain.

Aim for 7-9 hrs of quality sleep a night, implementing all the sleep hygiene things you know about like reducing screen exposure 1hr+ before bed, a similar sleep-wake time every day and so on.

Supporting Your Lymphatic System Long-Term

Your Lymphatic System thrives on movement, nourishment, and balance. While swelling can be a normal part of healing or hormonal shifts, persistent or uncomfortable fluid retention is often a sign that your body needs additional support.

Through a combination of lifestyle strategies and lymphatic drainage massage, it’s possible to gently encourage circulation, reduce swelling, and support overall wellbeing.

If you are experiencing ongoing swelling or recovering from surgery, seeking guidance from a qualified practitioner, ensures treatment is tailored to your individual needs.

I hope this is helpful in supporting you on your health journey.
Book your next massage Lymphatic Drainage Massage with me here

Written by Tarren Hehir
Remedial Massage Therapist, Manual Lymphatic Drainage Massage Therapist
Based in Fitzroy, Melbourne, VIC