Weird Things You Didn’t Know Are Affecting Your Lymphatic System: Gravity
Written by: Haley Kallas, LMT 147800, MLD-C
If you joined us at Rooted Birth’s recent perinatal support group, this series may sound familiar! Our conversation about some of the surprising things that can affect the lymphatic system inspired Haley to keep it going here.
Welcome to Weird Things You Didn’t Know Are Affecting Your Lymphatic System.
We are humans who live on planet Earth, and as lovely as the majority of things that make up this planet are, there are a few things that don't always work in our favor when it comes to lymphatic health.
One of those weird things affecting your lymphatic system is gravity, and more importantly, what you're doing with it!
Why Do Your Legs Feel Heavier at the End of the Day?
Have you ever gotten to the end of the day and noticed your ankles aren't quite as defined as they were that morning? Maybe your socks leave deeper marks, your shoes feel a little tighter, or your legs simply feel heavier.
Gravity can play a role in that.
When we're upright throughout the day, gravity naturally encourages fluid to move toward the lower parts of the body. Your circulatory and lymphatic systems are constantly working to manage and return that fluid, but things like prolonged sitting or standing can make that job a little harder.
And if you're pregnant, you may be very familiar with that end-of-the-day heavy or swollen feeling. Pregnancy brings its own changes to circulation and fluid balance, which can make swelling in the feet, ankles, and legs especially noticeable.
Your Lymphatic System Doesn't Have a Pump
Unlike your cardiovascular system, which has the heart continuously pumping blood through your body, your lymphatic system doesn't have one central pump of its own.
Instead, lymph movement is supported by things your body is already doing—like muscle movement and breathing.
So while we can't turn gravity off, we can use movement to our advantage.
Take a Breath—Literally
One of the simplest ways to support lymph movement is through diaphragmatic breathing.
By doing diaphragmatic breathing we are using the diaphragm to manipulate the thoracic duct to help “pump” lymphatic fluid to the regional nodes to get properly filtered. Basically by utilizing this type of breathwork, you are using the diaphragm to change the pressure within your chest and abdomen to help encourage lymph to move through those larger lymphatic vessels, including the thoracic duct.
Bonus: it also happens to be pretty relaxing.
Try an Ankle Pump
Another simple technique is an ankle pump, and it's exactly what it sounds like.
Simply move your foot back and forth through flexion and extension—pointing your toes and then bringing them back toward you. As the muscles in your lower leg contract and relax, they press and release against your lymphatic vessels and create yet another pump which helps support the movement of fluid back up from the lower extremities.
Doing ankle pumps while the feet are elevated and not bearing weight will give you the most benefit, however doing them standing can also work.
Calf raises use that same muscle-pump concept. Your calf muscles contract and relax as you raise and lower your heels, helping move fluid out of the lower legs.
These little movements can be especially useful if you're someone who spends long periods of the day on your feet—or if you're sitting at a desk for hours without getting much opportunity to move.
Working With Gravity
There's nothing we can do about gravity itself. We're stuck with that one.
But knowing how gravity, movement, and your lymphatic system interact means there are simple things you can do throughout your day to support your body's normal fluid movement.
Sometimes it's as simple as taking a deep breath, moving your ankles, getting up from your desk, or putting your feet up for a little while.
We can't escape gravity, but we can absolutely learn to work with it while we go about living on this beautiful planet we call home!
Curious About Manual Lymphatic Drainage?
Haley offers Manual Lymphatic Drainage at Nurture Massage Therapy in San Antonio, with a special focus on supporting women through pregnancy, postpartum, and motherhood.