Keep It Flowing
When dancers talk about anatomy, we usually focus on muscles, joints, or fascia. But there’s another system quietly working in the background, influencing how energized, healthy, and limber you feel: your lymphatic system.
What Is the Lymphatic System?
Think of your lymphatic system as your body’s own river network. Instead of blood, it carries lymph—a clear fluid full of immune cells, waste products, and excess fluid from your tissues. This fluid travels through a vast network of vessels and nodes scattered throughout your body, especially around your neck, armpits, groin, and behind your knees.
Unlike your circulatory system, the lymphatic system doesn’t have a central pump like the heart. It relies on body movement, muscle contractions, and deep breathing to keep lymph flowing.
Why Dancers Should Pay Attention to Lymph Flow
For dancers, keeping the lymphatic system healthy has several benefits:
1. Reducing Swelling and Fluid Retention
Ever notice puffiness in your feet or ankles after a long rehearsal or performance? Standing, repetitive movement, or costumes that compress certain areas can slow lymph flow, causing fluid buildup. A quick lymphatic reset can help reduce swelling and keep your legs feeling lighter.
2. Supporting Recovery and Reducing Soreness
Your lymphatic system helps clear waste products that accumulate in your tissues after intense physical activity. Think of it as taking out the trash. If lymph flow stagnates, waste and inflammatory substances can hang around longer, potentially contributing to soreness or stiffness.
3. Boosting Immune Health
Lymph nodes are like security checkpoints for your immune system. They filter lymph fluid, trapping bacteria, viruses, and other unwanted visitors. A sluggish lymph system could mean a less efficient immune response—a real concern during performance season when you can’t afford to get sick.
4. Enhancing Overall Vitality
When your lymphatic system is working well, you may feel clearer, lighter, and more energetic. Many dancers notice improved focus, ease of movement, and even better skin health after incorporating lymphatic work into their routine.
The good news? It doesn’t take much to help your lymphatic system do its job. The big 6 sequence is one that many people have heard of. Here’s a YouTube link for you to try! There are so many ways people do lymphatic activation so just search lymphatic drainage and explore!
When to Do It?
Between classes or rehearsals: Give your body a reset after heavy sweating or long periods on your feet.
Post-performance: Help clear waste products and reduce soreness.
During travel: Long bus or plane rides can slow lymph flow. A quick sequence helps avoid swelling.
When feeling puffy or sluggish: A gentle lymph reset can give you a surprising boost.
Listen to Your Body
As with anything in dance, tune in to how your body responds. Lymphatic techniques should feel gentle and soothing—not painful or forceful. If you have a medical condition (such as an active infection, untreated cancer, or certain heart conditions), talk to your healthcare provider before starting lymphatic work.
Bottom Line:
Your lymphatic system may be behind the scenes, but it plays a starring role in how you feel, perform, and recover as a dancer. A few minutes of gentle lymphatic stimulation can help keep you lighter on your feet—and healthier in the long run.
So the next time you’re warming up or cooling down, take a moment for your lymphatic system. Your body will thank you for keeping things flowing!.
To your success,
Deborah