Lymphatic drainage massage: the best post-workout recovery

We are used to the idea that after a good workout we must have something to ache, otherwise it doesn’t even feel good, as if we didn’t exercise to the fullest. In fact, in order for our body and our muscles to develop harmoniously, it is necessary not only to squeeze the maximum out of ourselves on the evening strength or cardio, but also to pay due attention to recovery. Someone likes to spend time in the pool, someone goes to the hamam or sauna on his “free day” – all this has a favorable effect on well-being, on the tone and health of the skin, the body as a whole. One of the most effective methods of restoring our muscles after exercise is massage. Today we will talk about one of its varieties – lymphatic drainage massage, techniques and methods that will allow you to perform it yourself at home.

What is lymphatic drainage massage?

The technology of such a massage was developed in the middle of the last century. Initially, it was used to relieve swelling in the postoperative period. Over time, lymphatic drainage massage has become very popular in cosmetology and sports medicine as one of the most effective methods for recovery after training with a high load and for rehabilitation after injuries.

Effect of lymphatic drainage massage

Speaking of aesthetic function, lymphatic drainage massage is your ideal assistant if the primary goal with which you came to the gym is to lose weight. This type of massage increases lymph flow and helps to quickly eliminate excess fluid from the body. The result, which will not make you wait long, is a weight loss of 1-2 kg. Longer application of lymphatic drainage massage together with intensive training in the gym will help to remove stretch marks, get rid of cellulite and varicose veins, and thus make the skin healthier from the inside and outside.

In addition, in order to improve the health of the body, lymphatic drainage massage is widely used to improve immunity, improve psycho-emotional state, treat stress, relieve internal tension, treat lymphatic flow disorders, eliminate excess intercellular fluid. Lymphatic drainage massage is a natural method of slowing down the aging process in the body.

Techniques of lymphatic drainage massage

There are several varieties of lymphatic drainage massage. The basis of their division is different techniques of execution: manual and hardware.

Manual lymphatic drainage massage is performed with the method of light smooth pressure and sliding along the line of lymph flow on the body with the use of special massage mixtures.

The main directions of lymph flow lines are as follows:
● from the neck towards the chest;
● from the wrists to the shoulders;
● from the abdomen and legs towards the hip joints.

Tip: the procedure itself should always be started by warming up the area of the body to be massaged. First, you should conduct a series of strokes, moving along the lymph flow. The masseur performs a few movements on one area, then slightly moves his hands further – and so works through the entire area. Only after the body is sufficiently warmed up, you can start a more active massage.

The main lymph nodes are:

● under the lower jaw;
● the sides of the neck;
● in the armpit area;
● elbow bend lines;
● the center of the chest.

There are other lymph nodes, but the ones listed are the most important. They are the ones that are involved in the lymphatic drainage procedure.

The manual technique of performing massage is very energy-consuming and complicated in that you need to know the human lymphatic system well in order for your efforts to bring visible and tangible results. In case you want to try and understand the technique of performing such a massage, it is recommended to attend at least one session of a professional specialist.

Hardware lymphatic drainage massage

Much easier to use is a hardware lymphatic drainage massage. In addition, at the moment there is a large number of developments – devices that allow you to perform massage at home. All you need is just a little free time. Together with our colleagues, experts from the company Clubsante, we managed to understand in a little more detail what is the hardware lymphatic drainage massage and how it can help athletes recover after training.

Let’s start with the fact that the most popular type of hardware lymphatic drainage massage is pressotherapy. Pressotherapy is the application of compressed air to certain parts of the body. Most often this technique is used to reduce the volume of arms, thighs and legs, as well as to reduce the load in the muscles, recovery after training.

Studies have proven that pressotherapy accelerates the process of recovery of the body by 60%.

This hardware method requires the use of special equipment. When performing pressotherapy, a person wears a suit resembling a giant blood pressure cuff. We tested one of the novelties in the field of apparatus lymphatic drainage massage. The device itself has three modes and three removable cuffs (for legs, for abs and for arms).

A – massage mode, the injection of chambers from bottom to top of one chamber at a time, the mode is designed to treat venous diseases, massage soft tissues, reduce volume and improve blood circulation;
B – lymphatic drainage mode, pumping all the chambers from bottom to top gradually one by one, the mode is designed to reduce swelling, reduce cellulite crust, eliminate toxins from the body, reduce volume and improve lymph flow;

Tip: when carrying out the procedure on the device at home pressure set: from 70-120 mmHg. Time 20-30 min. If a person is athletic, not full, for preventive purposes to start with the mode set: A (massage) in 10 min.-15 min B (lymphatic drainage), after 2-3 procedures to connect mode C (2 waves of lymphatic drainage, 1 wave of reverse massage: from top to bottom), D mode of full compression, the air in the chambers is pumped simultaneously, keeping all the chambers in full compression mode, this mode is recommended after 5-6 procedures. You can choose modes for a particular problem, respectively, you can combine, for example: A + D, C + D.

C – mode of lymphatic drainage, pumping all the chambers gradually, one at a time from bottom to top – two waves, one wave of massage from top to bottom, to reduce the volume, accelerate metabolic processes, improve blood flow (syndrome of “cold feet”), with varicose veins.

D – full compression mode, the chambers are pressurized simultaneously and hold the pressure for a minute, the sensation of full “squeezing”. We recommend setting this mode at low pressure. To improve skin tone, elasticity, firmness, vascular “asterisks”.

Recommended duration of one treatment: from 30 minutes to 1 hour. 1-2 times a week. The course is 10-15 procedures. For recovery after intensive strength training in the gym, I usually used mode B. But here you should start from your personal feelings first of all.

The big advantage of hardware lymphatic drainage massage, in my opinion, is its affordability and the ability to conduct procedures at home, not to be tied to the schedule of the massage parlor.

Bottom line: lymphatic drainage massage is for everyone

To whom: athletes, peoplewho lead an active lifestyle, girls who want to get in shape for the New Year, and those who follow the health and tone of their skin.

How to choose: between manual and apparatus lymphatic drainage massage should be chosen based on your personal preferences, financial and time opportunities. Take into account the duration of the procedure and the fact that in order to achieve a visually noticeable effect, you need to perform the procedure regularly (at least 2 times a week, optimally 2-3 times).

This is important: familiarize yourself with contraindications to the use of lymphatic drainage massage. Listen to your body, recovery procedures should bring only joy and relaxation to your body.