5 Tips To Reduce Swelling Quickly

5 Tips To Reduce Swelling Quickly

Swelling is one of the first signs of an injury, but fortunately, if you act quickly you can reduce how swollen the injured area becomes. Whether you attain an injury in a gym or it’s as simple as from stepping down awkwardly, it is essential to take the proper steps to speed up recovery. While swelling is the body’s natural response to injury and some swelling is helpful, there are things you can do to reduce the discomfort associated with it. Follow these five tips to reduce swelling quickly.

Cold Therapy

Time is often of the essence when it comes reducing the side-effects of an injury. So if you’ve hurt yourself, the quicker you grab an ice pack, a bag of frozen veggies or place the area in an ice bath the better.  If applying something cold to the area at home, apply it 2-3 times a day for 20-30 minutes at a time. You can also try visiting a cryotherapy chamber to hinder the swelling


Raising the injured area above your heart reduces blood flow to the area thereby reducing the swelling. Prop the area up on some pillows and try to sleep with it like that, especially for the first few days.


Rest is essential for healing an injury and reducing swelling. By continuing to use an injured area, you are allowing more blood flow to reach it, which in turn increases swelling. Try to rest for at least a few days.


Apply pressure to an injured area to restrict fluid build-up and restrict blood flow to the area. You can use elastic bandages or static bandages to achieve this but make sure that you are not cutting off blood flow entirely. The pressure should be firm but not so much so that the area starts feeling numb.

Cut Back on Sodium

Sodium can lead to an accumulation of fluid in the body, which in turn increases the swelling in an injured area. Try to cut back on salty, processed food as much as you can when dealing with an injury. Replace salt in cooking with spices instead to retain flavor.

K. T. Edwards

K. T. Edwards graduated from Ryerson University with a degree in Media Production and English. She also studied Creative Writing at Oxford University and contributes to various media outlets. IG: @k.tea.edwards

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