Self-Massage for Lymphoedema

Jeanine Mewburn
Apr 25
2 min read

Understanding the mechanisms of the lymphatic system and lymphoedema is crucial for both prevention and management. Lymphoedema refers to swelling in any part of the body, usually caused by damage to or malformation of the lymphatic system.

The lymphatic system is a one-way circulatory network that begins just beneath the surface of the skin with tiny, open-ended lymphatic vessels. These vessels move lymph fluid in one direction—from smaller vessels to larger ones—eventually returning it to the venous bloodstream near the heart. Only the deep lymphatic vessels are innervated and capable of actively pumping fluid, which limits their effectiveness in moving lymph on their own.

This is where massage becomes essential. By stimulating the superficial lymphatic vessels through massage, we can enhance the flow of lymph fluid and help reduce swelling.

Lymph nodes also play an important role by absorbing excess fluid from the tissues. These small, immune cell-rich structures filter lymph as it travels through the system before rejoining the bloodstream. Conveniently, lymph nodes are strategically located near joints, where they are gently stimulated during joint movement. Some are also located between the ribs and are similarly activated during breathing. As the rib cage expands and contracts, it stimulates the nearby lymph nodes. Muscles like the intercostals and the diaphragm also assist in this process by pumping the lymph through vessels that contain one-way valves—these valves open to allow lymph to pass and close to prevent backflow.

Because breathing activates several of these mechanisms, deep breathing can significantly enhance the effects of self-massage. Here are quick self-massage tips:

Use gentle pressure – lymph vessels are right under the skin
Work towards the heart from proximal to distal or chest, shoulder to hand or from the heart to the area needing drainage.
Incorporate deep breaths throughout
Hydrate before and after your massage to support fluid movement.

Supporting your lymphatic system does not require complicated techniques. With a few minutes of self-massage and mindful breathing, you can improve circulation, reduce swelling and support your immune system naturally.

Please download the guidelines attached.