Recovery Mode

When you train, your body produces metabolic by-products like lactate, cellular debris and molecules that cause inflammation. Sleep, hydration and time get all the attention, but the lymphatic system’s role in recovery is equally important—even if it rarely gets the spotlight.

The lymphatic system—simply stated—is a network of vessels and nodes that acts like a clean-up crew, traveling the body, collecting waste and excess fluid, and sending it all through our lymph nodes to be filtered.

Major lymph nodes are in the neck, armpits and groin, with smaller clusters behind the knees, and internally near the intestines. When they swell and you can feel them—like when you have a cold—it means they’re working overtime.

Unlike blood, which has a pump (the heart) to circulate it, lymph fluid relies on the movement of your muscles to move it along. Poor lymph movement can result in puffiness, soreness and a heavy, fatigued, slightly swollen feeling. We’ve all been there.

For athletes, efficient lymph flow means faster clearance of waste, less soreness and better rebound between sessions.

“The one-way valves of the lymphatic system heavily depend on muscular contraction,” explains Club personal trainer Paul Gallaher, who recommends post-workout dry brushing, feet elevation and saunas. Gentle active movement is essential too, he says. “The more we do light contractions of muscles, like in zone 2 cardio, the better damaged tissues can get important nutrients for recovery.”

Other effective ways to activate the quiet yet essential work of the lymphatic system include deep diaphragmatic breathing, gentle stretching, myofascial release and compression garments—like socks—which gently squeeze tissue, giving lymph fluid less space to stagnate and urging it toward your nodes. And the good news? Compression socks have had a glow-up—they’re now not only supportive, but they’re also surprisingly cute.