Lymphatic drainage has been popular in the medical community — particularly for people who struggle with swelling — for quite some time now. But recently, the massage technique has become a buzzy topic in the wellness community for its alleged whole-body health benefits.
I was eager to see what all of the hype was about, so I went to Sage + Sound, a wellness center in New York City, to dive into the experience. The process began with a massage therapist applying magnesium lotion to my body and wrapping me in black plastic before I headed into a sauna. There, I worked up a sweat and relaxed for about 20 minutes. The lotion and time spent in a heated environment help warm up your muscles before you dive into the intense process that is a lymphatic massage (more on that in a moment).
Though every lymphatic drainage massage experience differs depending on where you go, the technique itself remains the same. I talked to lymphatic massage experts to get more information about the method and its benefits. Here’s what they had to say.
Meet the experts:
- Nasreen Starner is a certified lymphedema therapist at the Cleveland Clinic.
- Danielle Kadian-Dodov, MD, is a board-certified vascular physician and assistant professor of medicine at the Icahn School of Medicine at Mount Sinai in New York City.
- Robin Ehrlich is a massage therapist and director of Eastside Massage Therapy in New York City.
- Maurice Beer, MD, is a board-certified internist and medical director at Clean Market in New York City.
- Irani Makimoto is the founder of IMD Beauty Spa in New York City and Los Angeles.
What is lymphatic drainage and how does a lymphatic massage work?
The lymph is a part of your body’s immune system that includes a network of vessels and nodes. Lymph fluid, which contains proteins, salt, water, and white blood cells, circulates through this network and helps fight infection. The lymphatic system helps support the immune system and regulate fluid levels in the body, says Nasreen Starner, a certified lymphedema therapist at the Cleveland Clinic.
By targeting the connective tissues through manual movements, lymphatic drainage massage supports the natural flow of the lymphatic system. "Lymphatic massage can help to move the lymph fluid through areas of poor function to reduce swelling and move toxins out of the body,” says Danielle Kadian-Dodov, MD, a board-certified vascular physician and assistant professor of medicine at the Icahn School of Medicine at Mount Sinai in New York City.
The technique, which was developed by Dr. Emil Vodder in the 1930s, evolved in Europe and has only recently become more mainstream in the United States, says Robin Ehrlich, a massage therapist and director of Eastside Massage Therapy in New York City. Specific strokes, with a pressure phase and release phase, are utilized by trained therapists “to assist with rerouting lymph fluid from soft tissue so it can be properly filtered out of the body,” says Starner.
Since technique is key, it's important to seek out a certified professional. Certified lymphedema therapists (CLT) are licensed health care providers, including registered nurses, occupational or physical therapists, and medical doctors of osteopathic medicine, who have completed a course in complete decongestive therapy (CDT), says Dr. Kadian-Dodov. Certified manual lymphatic drainage therapists (CMLDT) have completed similar but less extensive coursework.
What are the benefits of draining the lymphatic system?
During a lymphatic massage, lymphatic fluid is intentionally directed away from areas of poor function to the lymph nodes to allow for the clearance of toxins and mobilization of the fluid, says Dr. Kadian-Dodov. The massage can also stimulate the parasympathetic nerves, which counter stress signals in the body from the sympathetic nerves.
Rerouting this protein-rich fluid during lymphatic massage reduces the risk of infection, improves circulation, and clears waste products from the body, which, in turn, can improve energy levels and quality of life, says Starner. Numerous studies have pointed to this as well.
Can you see a difference before and after a lymphatic drainage massage?
Visible differences before and after lymphatic drainage massages may be subtle and, of course, the answer to this question is very situational. It’s important to consider why you pursued this specific massage technique in the first place and what kind of tangible results you’re looking for.
Some people notice a significant reduction in swelling or puffiness in certain areas of the body, particularly under the eyes, says Maurice Beer, MD, a board-certified internist and the medical director at New York City wellness destination Clean Market. After a lymphatic drainage massage, you may also notice that you’re experiencing less achiness or discomfort with movement, he adds.
There may also be benefits when it comes to digestion. There's clinical evidence that abdominal massage, specifically manual lymphatic massage, may help relieve symptoms of constipation, says Dr. Kadian-Dodov. Massage can stimulate the bowels to move and increase parasympathetic nerve activity to promote relaxation and normal bowel movements.
Can you do a lymphatic drainage massage by yourself at home?
You can do a lymphatic massage on yourself at home, but you can’t expect to get the same results that you would from a certified professional with knowledge of the lymphatic system.
For a less targeted treatment, you might try using a dry brush in a sweeping motion. Irani Makimoto, the founder of IMD Beauty Spa in New York City and Los Angeles, suggests beginning at the heels of your feet and moving up through your inner thighs toward the inguinal lymph nodes, which can be found in the groin area. From there, zone in on your belly, making movements from your groin to your belly button and up to the lymph nodes in your armpits.
Are lymphatic massages worth it?
After getting a lymphatic massage, I felt that the experience definitely depends on your practitioner. No, I didn’t feel like a new person after my massage, but if you’re looking for a wellness experience that will help you reset if you've been feeling bloated, this can be a good option. Of course, you'll also have to decide if you're willing to shell out the cash, which can range from $75 to $350 a session, depending on where you live.
If you have active cancer, newly diagnosed blood clots, an ongoing heart condition, or any skin infection, you should check with your physician before getting a lymphatic massage, says Dr. Kadian-Dodov. Lymphatic drainage may be beneficial if you're recovering from a medical procedure that induced swelling but, again, make sure to talk to your doctor first.
Read more about body treatments:
- What Laying in an LED Red Light Therapy Bed is Really Like
- I Went to a Beer Spa and It Was Better Than Any Hot Tub I've Ever Been In
- Dry Brushing Is a Popular Body Treatment, But Does It Actually Do Anything?
Now watch Jennifer Garner react to TikTok trends:
