For lymphatic drainage on your legs at home, start at the top of the thigh and use light strokes toward the groin, working down the leg in sections and always stroking upward. Finish with your legs raised for a few minutes.
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Why do legs feel heavy and puffy?
Fluid pools in the lower legs after long hours of standing or sitting, flights, heat, salty food and before a period. Calf muscles pump it back up when you move, so still days make it worse.
How do you do the routine?
- Open the top: Lie down. With flat hands, make ten slow, light strokes in the crease at the top of each thigh.
- Thighs: Stroke from above the knee up toward the groin, front, inner and outer thigh, ten times each.
- Knees: Make gentle circles behind the knee, then stroke up the back of the thigh.
- Calves: Stroke from the ankle up to the back of the knee, ten times.
- Feet and ankles: Small circles around the ankle bones, then stroke up the calf once more.
- Raise your legs against a wall or on pillows for three to five minutes.
The pressure should just stretch the skin. Pressing into the muscle is too much for this kind of massage.
What else helps heavy legs?
- Walking breaks every hour on long sitting days
- Calf raises while you stand
- Compression socks on flights
- Less salt the day before
Can a massager help?
A strap-on massager like the ryng V4 can sit around the thigh for its ten-minute session while you rest with your legs up, which saves your hands for the rest of the routine. More at-home methods are in our guide to lymphatic drainage massage at home.
When should you see a doctor?
Straight away if one leg is suddenly swollen, hot, red or painful, since that can be a clot. Also get checked if swelling lasts for days or leaves a dent when you press it.
the ryng V4
Four massage surfaces, six levels, three modes and a built-in timer. Handheld or hands-free with the included belt.
See the ryng V4