Manual Lymphatic Drainage
Manual Lymphatic Drainage
Manual Lymphatic Massage, Manual Lymph Drainage, MLD. This has been a buzz word in the wellness industry, and I have been receiving a lot more requests for Manual Lymphatic Drainage services. Because this is a very different service than traditional massage, I like to educate people around what this treatment can do and what it can’t do.
What is Manual Lymphatic Drainage (MLD)?
The first thing I like to clarify about Manual Lymphatic Drainage (MLD) is that this is more of a medical modality and it not really a massage at all. It’s very light compressions like movement that mimics pumping. This is performed in a specific way/ direction to help support the elimination of cellular waste products from your body.
How does the Lymphatic System Function?
Without getting too nerdy about this, let’s just discuss lymph nodes and lymph vessels. They both function to help your body eliminate cellular waste and fight infection. However, your lymphatic system does not have its own pumping system to move along the waste, so it relies on the body’s movement to eliminate the waste. This is why when you wake up in the morning you might have baggy eyes, and feel puffy, but after an hour or so, you will look refreshed. Since waking, you likely moved your body a bit to satisfy the lymph vessels “pumping” the fluid from the stagnancy during your slumber to recycling the waste or removing it from your body. It’s the action of moving your body that helps facilitate the effective elimination of waste. This is why you really do feel better after moving your body.
The lymph nodes are throughout your body but mainly focused on your neck, armpits, groin, and behind the knees. Alternatively, the lymph vessels are all over your body and are quite fragile and susceptible to damage (temporarily) when too much pressure is used.
Will Manual Lymphatic Drainage Help me Lose Weight?
“Will MLD help me lose weight?” I don’t know what crazy podcast has been spreading this idea, but there is no scientific evidence that remotely supports this as a possibility. There is a possibility that be moving some of the cellular waste and fluid in the interstitial space would reduce some fluid, which may reduce your weight, but by such a negligible amount, it is of no statistical significance.
Who’s the Best Candidate for MLD?
The best candidate for Manual Lymphatic Drainage is for people who have some dysfunction in their lymphatic system due to an underlying condition that limits the Lymph system ability to function properly. There are certain circumstances that occur that might prevent your body from being able to eliminate the waste on its own. In these instances, Manual Lymphatic Drainage is a great option. Cancer treatments can cause lymphedema and fluid retention. Long COVID and certain autoimmune diseases like Hashimoto’s/ Graves’ Disease can impact the lymphatic system and cause swelling, inflammation, and fatigue. Medical and cosmetic surgeries can also cause acute inflammation where MLD would be a helpful option to manage post-operation inflammation and swelling.
At Home MLD Options:
You might not have one of the conditions listed above, but you might have disrupted sleep or another reason your lymphatic system could use a little boost. Maybe you’re at the airport and have limited opportunities to move your body so this list is inclusive to all those that feel like they can benefit from a little boost:
Diaphragmatic Breathing
By practicing this technique, your body is forcing the pressure of your breath deep in your abdomen to stimulate the lymphatic system. This can be performed by focusing a couple deep inhales where you really try to distend your belly to capacity when inhaling, and then
Rebounding:
This technique is focused on getting your body moving and might include jumping-jacks, jumping on a trampoline, or skipping rope. The action of bouncing forces the pressure in your body to change, promoting the movement of lymph.
Walking/ Exercise
What can’t walking do? This is one of the simpler activities that has a host of benefit. Including helping to get your lymph moving, this getting outside is great for your circadian rhythm, nervous system, and lymphatic system.
Manual Self- Treatment
Dry brushing is a technique that can be a tool that you use from home daily to help stimulate lymph. It’s a simple, at-home technique that can be performed in a couple minutes and detailed by using a dry brush in specific directions on the body to help stimulate the lymphatic system. I have attached a video for a quick tutorial
https://www.youtube.com/watch?v=1YnVb9Ie-r0
Self- Massage Technique/ Gua Sha
For face specific drainage, you can use gentle compressions on your face and neck to help kickstart your lymphatic system. You can also use this technique with gua sha tools- just make sure your pressure is very light to preserve the integrity of the lymph vessels.
https://www.youtube.com/watch?v=cRgJEkUeE4Y
References:
Heald A, Perrin R, Walther A, Stedman M, Hann M, Mukherjee A, Riste L. Reducing fatigue-related symptoms in Long COVID-19: a preliminary report of a lymphatic drainage intervention. Cardiovasc Endocrinol Metab. 2022 Apr 12;11(2):e0261. doi: 10.1097/XCE.0000000000000261. PMID: 35441129; PMCID: PMC9010124.
Improve Your Lymphatic System and Overall Appearance . Dr. Andrew Huberman https://www.youtube.com/watch?v=KBkl3I645c8
Overall B, Langley K, Douglass J. Manual Lymph Drainage for Post-COVID-19 Related Cough, Breathlessness, and Fatigue; Two Case Reports. Healthcare (Basel). 2023 Dec 1;11(23):3085. doi: 10.3390/healthcare11233085. PMID: 38063653; PMCID: PMC10706012.
https://www.thecancerspecialist.com/2019/08/01/the-benefits-of-rebounding-in-the-prevention-and-management-of-lymphedema/
Wang J, Ma J, Zhang Y, Tian Y, Wang X, Wang Y, Xiang D, Wang D, Huang K, Mao L, Zhang J, Fan H, Li Y. The rehabilitation efficacy of diaphragmatic breathing combined with limb coordination training for lower limb lymphedema following gynecologic cancer surgery. Front Bioeng Biotechnol. 2024 Jun 6;12:1392824. doi: 10.3389/fbioe.2024.1392824. PMID: 38903184; PMCID: PMC11187277.