Lymphatics and travel

The Lymphatic System is a network of vessels and nodes that helps fight infection and remove excess fluid from the body. The vessels are closely linked to our blood vessels and travel similarly around the body. So when you hurt your ankle and it swells up, it’s the lymphatic system that gets rid of all that excess fluid, and when someone is ill and says ‘my glands are up’, that’s the lymphatic system too! Many of you will have experienced swollen ankles when you’re flying or even on a long train journey, so we really need to try to look after our lymphatic system when we’re travelling.

Fortunately, we have an expert on hand to give us some advice! The wonderful Kaye Lindsay, who is a Manual Lymphatic Drainage specialist based at The Retreatery in East Grinstead, and founder of Lymphatic Balance, has sent some tips.

Lymphatic Health whilst travelling

Here are a few quick tips to help you maintain a healthy lymphatic system while travelling:

1. Stay Hydrated: Drink plenty of water throughout your journey to support lymphatic function and reduce fluid retention.
2. Wear Compression Garments: Ensure you wear compression socks or tights consistently during travel to reduce swelling and improve circulation.
3. Move Regularly: Incorporate light exercises and movements into your travel routine, such as ankle pumps, calf raises, and gentle stretches to stimulate lymph circulation.
4. Mind Your Diet: Avoid excessive consumption of salty or processed foods that can exacerbate swelling. Opt for nutritious, low-sodium meals.
5. Protect Your Skin: Use sunscreen, wear protective clothing, and apply insect repellent to prevent sunburn and insect bites.

By following these tips, you can help ensure a healthy lymphatic system and enjoy a worry-free journey. Safe travels!

Travel tips

This time of year, we often see patients return from holiday with aches, pains, and injuries. So here are a few tips to help reduce the risk—though if you throw yourself too enthusiastically down a waterslide, you’re on your own!

1. Pack a tennis ball!
   Liz swears by this tip. Tennis balls are brilliant for travel—easy to carry and super versatile. Use them to massage your shoulders, feet, calves, or hamstrings, whether you’re on a plane or train, in your hotel, or by the pool. And once you arrive, you’ve got a toy to play with too. It barely takes up any space in your bag.

2. Stretch your calf muscles
   If you wear flip-flops a lot during the summer, especially on holiday, it’s really important to stretch your calves. Swapping supportive shoes for flat, unsupportive footwear contributes to pain in the feet, legs, and back. Flip-flops also make us grip with our toes, tightening the plantar fascia, calves, hamstrings, and even our posture.

They’re fine around the pool or in the hotel, but not ideal for long walks. If you do wear them often, be sure to stretch your calves:

• Hold each stretch for 10–15 seconds
• Repeat 2–3 times
• Do it once or twice daily

And only do these at the bottom of the stairs—please don’t do them in flip-flops! We don’t want any holiday mishaps.

3. Keep moving!
   We know holidays are for resting, but sun beds and hotel mattresses aren’t always the comfiest. So, just like Kaye recommended, get up now and again—grab a drink, dip your feet in the pool, or check what the kids are up to.

You can even do some gentle stretches in your room or by the pool. We promise—if you do them, you’ll feel less stiff! Repeat each one 2–3 times and hold for 5–10 seconds, or longer if comfortable. Don’t worry if people look—you’ll be the one feeling better while they creak getting up!

One final stretch that’s ideal after any long journey is this one:
When you’ve been sitting with bent hips, it’s helpful to open them the other way. Kneeling is great, but if that’s uncomfortable, a standing lunge works too. Hold for 10–15 seconds, repeat 2–3 times.

If your back is already bothering you before your trip, it likely won’t improve while you’re away—so it’s best to get things looked at before you go. Avoid booking treatments the day before a long-haul flight. Give yourself 48 hours after any treatment before flying, just in case there’s some soreness afterwards.

If you’re in pain, do reach out. September is usually one of our busiest months—people often wait until the school holidays end before looking after themselves. So appointments will be limited.