Where are the lymph nodes in your legs and feet?
The main lymph nodes for the legs are in the groin (the inguinal nodes), with a smaller group behind each knee (the popliteal nodes). There are no significant clusters of lymph nodes in the feet: lymph from the feet travels up through vessels in the legs to the nodes behind the knee and in the groin. That is why lymphatic drainage of the leg starts by clearing the abdomen and groin. Swollen glands in the groin are usually a sign of infection and settle within one to two weeks; see a GP if they keep growing, feel hard, do not move when pressed, or come with night sweats or a high temperature.
Why the legs are affected first
Lymph has to travel upwards from the feet against gravity with no pump of its own. It relies on the calf muscles squeezing the vessels as you walk, so anything that keeps you still, whether a desk, a flight or a long shift on your feet without walking, lets fluid pool.
How to drain fluid from your legs: daily habits that help
Walk for at least 20 to 30 minutes a day. If you sit for work, stand and walk for a few minutes every hour and do calf raises at your desk. Elevate your legs above heart level for 15 minutes in the evening. Drink enough water; dehydration makes lymph thicker and slower. Keep salt moderate. Breathe deeply into the abdomen a few times a day; the diaphragm is a major driver of lymph flow through the trunk. Avoid tight waistbands and socks that leave a mark.
Compression
Graduated compression stockings on flights, long shifts and hot days reduce pooling considerably. They are inexpensive and effective. Sequential compression therapy such as Body Ballancer goes further, actively pumping fluid up the legs in a 30 to 45 minute session.
Lymphatic drainage massage for legs
A trained therapist can clear fluid that has already accumulated and open the pathways through the groin and abdomen so the legs drain better afterwards. A course of a few sessions, then maintenance, suits people with persistent heaviness. A leg session works from the abdomen and groin down to the thigh, knee, calf and foot, with slow, light strokes that always move fluid upwards. At Omnia, lymphatic drainage massage in Chiswick is £65 for 30 minutes or £90 for 60 minutes, and Body Ballancer compression therapy starts from £45. See lymphatic drainage prices.
When to see a doctor
Swelling in one leg only, sudden swelling, swelling with pain or redness, or swelling that does not improve overnight needs medical assessment before any self-help or treatment. Get urgent advice from NHS 111 if one leg is swollen, painful, warm or red, as this can be a sign of a blood clot, and call 999 if leg swelling comes with chest pain or sudden breathlessness. At our Chiswick clinic we check for this before treating. Read about symptoms of poor lymphatic drainage, swollen ankles and lymphoedema.
See also: lymphatic drainage exercises and stretches you can do at home, and lymphatic drainage before and after results for the legs. For hands-on help, visit our lymphatic drainage clinic in Chiswick, book through our booking page or call 020 4515 0000. Omnia Lifestyle is at 8 to 9 Bedford Corner, The Avenue, Chiswick W4 1LZ, close to Turnham Green station, on bus routes 94, E3 and 272. Limited parking is available on request when booking.
Book lymphatic drainage massage in Chiswick: sessions from £65. Book online or call 020 4515 0000.