Every so often, a buzzy wellness treatment makes the rounds, leaving us wondering if we should head to the spa and get in on the action ourselves.
Lately, you've likely heard a lot about lymphatic drainage and the myriad of benefits it can have on your health and well-being. Searches on Google have seen the term "lymphatic massage" reach an all-time high in the last few months with no signs of slowing down. But does the treatment live up to all the hype? And what does it involve?
Shop TODAY consulted a range of wellness experts to find out. We also got their recommendations for products that will help you try the trend at home.
What is lymphatic drainage and what are its benefits?
Before breaking down the benefits of lymphatic drainage, it helps to understand what the lymphatic system is first.
Cecily Braden, an esthetician and spa educator, describes the lymphatic system as critical “for our body to function properly” and fend off “health threats.”
Together with the circulatory system, she explains, the lymphatic system removes excess fluid from the tissue to the bloodstream and removes excess waste/cellular debris, including dead skin cells and harmful substances.
As such, a lymphatic drainage massage is designed to “stimulate the lymphatic system to support the body’s natural detoxification process,” according to Matthew Perry, a licensed massage therapist and development manager at The NOW.
“Through gentle and soothing rhythmic strokes, it activates the lymphatic system, facilitating the smooth movement of lymphatic fluid. By promoting the body’s natural drainage mechanisms, it effectively improves circulation, reduces swelling, supports immune system function and more,” Perry says.
Lymphatic drainage is also often recommended following certain surgical procedures, including liposuction and edema. Per Diane Hibbard, chief of treatments at Burke Williams Spa, it can also help with swelling in cases of lymphedema.
What do professional lymphatic drainage treatments typically involve?
If you’ve never had a lymphatic drainage treatment before, you might not know what to expect. Luckily, the pros were kind enough to break down everything that typically happens during an appointment.
“Professional lymphatic drainage involves a trained practitioner performing light, rhythmic massage designed to encourage lymph movement toward key drainage areas, such as the collarbone or groin,” says Dr. Thomas Su, cosmetic surgeon at Artlipo and a leading expert in lymphatic and vascular health. “The treatment typically starts from the ends of the limbs and progresses toward the core, helping fluid move in the correct physiological direction.”
Most often, Su says, these treatments are performed manually, but some practitioners “may use mechanical tools or pneumatic compression devices.”
Per Braden, you’ll know your therapist is doing a good job if it feels like they’re “not really doing anything.”
“You may feel a wave of relaxation, or a release in the underlying tissue, like releasing the tension of a rubber band that has been stretched to its limit for an extended period. You may feel a wave-like, or tingling sensation in areas beyond the treatment area,” she says.
Above all, lymphatic drainage should not hurt.
“Any painful manipulation is a sign that it’s not being performed correctly or is the use of an alternative modality that may indirectly support the lymphatic system but is not a traditional form of manual lymphatic drainage,” she says.
Is lymphatic drainage something you can do at home?
Whether you’re trying to save money or you’re not a big fan of spa treatments, you can definitely attempt lymphatic drainage techniques at home to get some of the benefits.
“Some forms of at-home lymphatic stimulation can be safe and supportive, particularly in non-surgical contexts. Techniques such as light self-massage using gentle strokes toward lymph nodes, deep belly breathing and regular movement can all help maintain healthy lymphatic flow. Hydration also plays a role in supporting lymph function,” Su says.
However, post-surgical at-home drainage methods “should be approached with caution,” Su explains.
Here are a few tips to perform lymphatic drainage on your own:
- "Stretching and movement are nature’s pre-programmed methods of moving lymph. Walking, yoga, stretching and tai-chi are all wonderful ways to move lymph," Cruz Kim, chief of massage at Burke Williams Spa, says.
- “Use gentle, rhythmic, skin-stretching movements with very light pressure to stimulate lymphatic flow,” Perry adds.
- “Focus on key areas where lymph nodes are concentrated, such as the neck, armpit, area above the collarbone and upper leg,” Perry says.
- "Use the flat part of your hands (palms and fingers) for better contact and to stimulate lymph vessels. Practice breathing deeply and calmly to help activate the lymphatic system," Perry says.
- “Dry brushing is an excellent method of stimulating the lymphatic flow, as long as your techniques are slow and light,” Hibbard adds.
Products to help you perform lymphatic drainage at home, according to experts
"A dry body brush is intended solely to stimulate and is deliberately used to increase circulation and bring a fresh supply of nutrient and oxygen-rich blood into the tissue to nourish the cells. This subsequently stimulates the flow of lymph through the lymphatic vessels," Braden says. The expert calls this exfoliating body brush “great for beginners.”
“Dry brushing and manual lymphatic drainage can be used independently, combined into a single session (with dry brushing done first), or alternating on different days depending on your needs or mood,” Braden notes.
If you’re new to the world of lymphatic drainage, Braden says this dry brush is a great “gentle” option.
“Dry brushing and manual lymphatic drainage can be used independently, combined into a single session (with dry brushing done first), or alternating on different days depending on your needs or mood,” Braden notes.
If you’re new to the world of lymphatic drainage, Braden says this dry brush is a great “gentle” option.
According to the brand, the brush is constructed with 100% natural boar bristles and an ergonomic wooden handle. Ideal for full body brushing, it can remove dead skin cells and refresh skin over time.
After dry brushing, Perry recommends showering and applying a “nourishing body oil.” Board-certified facial plastic surgeon Dr. Michael Somenek previously told us that an oil’s ability to sink into the skin barrier “helps you maintain a radiant glow all day.”
This is a favorite of editor Vivien Moon, who calls this her “holy grail body oil.”
Considering lymphatic massage on your face? Braden is a fan of this “great quality” dry brush with “multiple bristle intensity options.”
Per the brand, the facial exfoliator brush is made with horse hair and assists with the removal of dead skin while promoting blood circulation and clearing out dirt. Plus, the ergonomic design makes it easy to hold.
Before attempting lymphatic drainage on your face, Perry recommends starting with clean skin and applying a light layer of facial oil or moisturizer “to allow your hands or gua sha tool to glide smoothly across your face.” This bestseller has over 6,000 five-star ratings from happy Amazon customers and features a light gel consistency that melts into skin. One Shop TODAY writer previously said, "I can at least say goodbye to dry skin days," thanks to the gel.
Once you’re ready to start massaging, begin at the base of the neck with your fingertips and “apply gentle, rhythmic pressure, moving up the neck,” Perry says.
“On the face, start from the center and move outward, focusing on the undereye area, along the cheekbone, jawline and forehead. Follow the natural lymphatic pathways by moving in circular motions. For example, gently sweep from the inner corners of the eyes toward the temples and from the center of the forehead toward the temples and down the neck,” he says.
“A lymphatic drainage tool can be used by applying gentle, sweeping strokes, always working towards the heart, to stimulate lymphatic flow,” Perry says.
The pro suggests applying an oil or body balm before using the tool “to reduce friction and allow the tool to glide smoothly over the skin.” Then, use gentle to moderate pressure and long, smooth strokes, moving upwards toward your heart.
An expert we previously spoke with noted using a gua sha tool to address facial puffiness. “The depuffing happens really quickly because we’re working with the lymphatic system to remove any stagnant lymph from the tissue,” Plug said. “The lifting, toning and firming are pretty immediate as well.”
This specific pick was previously recommended by a beauty expert who noted that “This facial massager works to help firm and lift skin, while also helping improve the effectiveness of your skin care products by helping them to penetrate deep into skin.”
“Compression garments, often recommended after surgery, can also assist in fluid regulation, though they should be medically fitted and approved by your surgeon,” Su says.
Hibbard recommends this adjustable wrap that features removable, double-sided hook and loop tabs so you can adjust it for the perfect fit. Per the brand, the wrap’s short-stretch technology can improve “lymphatic and venous return.”
Kim is a fan of compression garments for lymphatic drainage. The pro recommends Juzo, a brand that sells this pair of compression stockings. The medical garment addresses several symptoms, including swelling, achy legs, spider and varicose veins.
“Mini trampolines (rebounders) provide low-impact movement that’s been shown to help lymph circulation,” Su says.
In between lymphatic drainage treatments, you can sneak in a home workout with this popular mini trampoline that can be folded up for storage. While Su didn't specify a brand of trampolines, this affordable one includes an adjustable handlebar with four settings and a removable handle and legs to make it easy to use at home.
Frequently asked questions
As with any wellness treatment, it’s always important to consult a medical professional before setting up an appointment.
“When performed properly by a trained provider, manual lymphatic drainage is generally considered safe. However, it may not be appropriate for individuals with certain medical conditions such as congestive heart failure, active infections, deep vein thrombosis or kidney problems,” Su says.
Anyone who’s recently undergone a surgical procedure should also avoid a lymphatic massage since “improper technique or excessive pressure” can “potentially disrupt healing tissues,” per Su.
If you have any of the following health conditions, you should also steer clear of the treatment:
- Blood clots
- Heart concerns
- Certain cancers
- High blood pressure
- Open wounds
If you notice visibly swollen or inflamed lymph nodes, it's also a sign that the body is "fighting something," per Braden, and a good time to cease manual lymphatic drainage in that area to allow the lymphatic system to "do its job."
Want to map out your wellness plan? Here’s what the pros say about how often you should set up a lymphatic drainage treatment.
“It depends on your health condition and goals. If you have a compromised lymphatic system, or require assistance with managing excess fluid, you will need more frequent sessions,” Braden says. “For persistent swelling and those with lymphedema, or lipedema, one to two sessions weekly, along with compression garments and consistent self care may be necessary.”
Per Kim, your activity level and the state of your immune system can also influence how frequently you undergo treatments. To figure out the right balance, make sure to check with a medical professional.
If you have a relatively healthy lymphatic system, Braden recommends incorporating a “short daily routine.” Doing so can “support the movement of fluids, keep the tissue fluid clear and avoid an overload, or accumulation of cellular debris that is often the cause of many skincare concerns and feelings of sluggishness in the lower limbs.”
As a general rule, Perry suggests sessions once or twice a month.
How do you add Shop TODAY as a Preferred Source on Google?
Google’s new Preferred Sources feature allows users to manually select their favorite publishers and news outlets for a more customizable experience tailored directly to the reader. Once you’ve opted to receive our content, you’ll begin seeing more of our recent and trending articles displayed within your Top Stories news feed.
The easiest way to add us as a preferred source is to click here and type in “TODAY.com.” Once the box is checked and you’ve refreshed the page, Shop TODAY content will start appearing in your feed.
How we chose
To learn more about lymphatic drainage, the Shop TODAY team polled five industry experts for their professional insight. We also asked them to share specific brands and products they recommend for at-home use. Using their tips and tricks, we also picked a few budget-friendly options.
Meet the experts
At Shop TODAY, our reporters interview a range of qualified sources and experts to capture a wide scope of perspectives on lymphatic drainage. We also make sure that all expert guidance and recommendations are made independently and with no undisclosed financial conflicts of interest.
- Cecily Braden is an esthetician, spa educator and founder of The Lymphatic Brush.
- Diane Hibbard is the Chief of Treatments at Burke Williams Spa.
- Cruz Kim is the Chief of Massage at Burke Williams Spa.
- Matthew Perry is a licensed Massage Therapist & Development Manager at The NOW.
- Dr. Thomas Su is a leading expert in lymphatic and vascular health.
The Flat Lay Co. Flat Lay Makeup Bag
The Flat Lay Co. Flat Lay Makeup Bag