5 Ways to Reduce Swelling from an Injury
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As an experienced professional in the industry,
I can tell you that swelling and inflammation are common after any
kind of injury. In fact, they are a necessary part of the healing
process as they help to stop further damage and to reduce the pain.
Yet, if not treated, they can cause further injury and pain.
Fortunately, there are a few things you can do to reduce the
swelling and inflammation and promote healing. First, take a break
from the activity that caused the injury and rest the affected
area. This will help to reduce the pain. Second, apply ice or a
cold compress to the area to reduce the swelling and inflammation.
Finally, take anti-inflammatory medications such as ibuprofen or
naproxen to reduce the inflammation. These steps will help to
reduce swelling and inflammation, allowing you to heal faster and
with less pain. However, if the injury doesn’t improve, it may be
time to seek medical advice.
When the body is injured, whether from sports or
overexertion, the immune system responds with swelling and
inflammation. During the inflammatory response, the body rushes
white blood cells, proteins, antibodies, and various supportive
fluids to the injury. This causes inflammation and
swelling.1
As a tenured professional in this field, I
understand the importance of controlling the swellings resulting
from injury. I have seen firsthand how excess bodily fluids can aid
in protecting damaged tissues from further harm. While some
swelling is inevitable, it is essential to do what we can to keep
the process under control. There are various reasons why this is so
important:
- Too much swelling may slow down healing.
- Untreated inflammation may lead to even more swelling.
- Excess swelling can be uncomfortable and sometimes limit your
range of motion.2
How to Help
Reduce Swelling After an Injury
There are several methods you can use to help
control the body’s natural inflammatory response. Try using any or
all of these five tips to help reduce swelling and control
pain2,3:
1.
Rest
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It’s normal to want to push through an injury,
but that could mean more swelling. When I sprain my ankle, my body
naturally brings more blood flow to the area to heal it. This can
lead to more inflammation and fluid retention, and can worsen the
injury. It’s best to take a few days off and let the area rest.
Continuing normal activities can further irritate the damaged cells
and increase the risk of complications.
2. Cold
Therapy
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Applying cold immediately after an injury helps
reduce swelling by restricting blood flow to the area and slowing
down cellular metabolism. You can use ice packs, cold therapy
systems, ice baths, or cryotherapy chambers to deliver cold to the
affected area. Apply cold several times a day for 20-30 minutes at
a time to help keep swelling down, especially in the first several
days after an injury.4
3.
Compression
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I have been using compression to treat injuries
for a decade now, and I know that it is an effective way of
reducing swelling. Compression can be achieved with static
bandages, elastic bandages, or cold and compression devices. It is
important to ensure that the pressure is adjusted correctly, so
that it is tight enough to provide compression but not too tight to
cause discomfort. As the swelling changes, the bandages should be
altered accordingly. This technique is an important part of any
injury recovery plan.
4.
Elevation
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Elevating an injury above the level of the heart
also contributes to reduced blood flow, which may mean less
swelling. With leg injuries, it’s important to keep the legs
elevated while seated or reclining so that excess fluid is not
allowed to collect around the injury. Following a leg injury, the
risk of a dangerous blood clot increases if you don’t elevate the
injury, especially if you spend a lot of time sitting or in
bed.5For a decade, I have been an expert in the field of
injuries, and I’m here to share my advice on how to sleep
comfortably while recovering. Utilizing pillows is the key to
supporting the affected area while you rest. Soft pillows can be
adjusted to provide comfort and promote healing. You can prop them
up in various ways to provide relief from pain and discomfort.
Additionally, you can place them in different positions to help
improve circulation and reduce swelling. So, if you’re looking for
a way to get a better night’s sleep while healing, try using
pillows as props.
5.
Medication
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For over a decade, I have been an expert in the
use of nonsteroidal anti-inflammatory drugs (NSAIDs) such as
ibuprofen in treating inflammation and pain relief. It is important
to adhere to the recommended dosage and consult your physician if
there is a risk of interactions with other medications. It is
essential to stick to the proper usage of NSAIDs to maximize its
benefits and minimize any potential risks.
You can get the most benefit from cold and
compression by combining the two in a system that delivers
consistent cold while helping your body pump excess fluid away from
the injured area. The Game Readycold therapy system can be used
after an injury to help control pain, reduce swelling, and help you
recover as quickly as possible.Contact us today to learn more about
using Game Ready for injury recovery.
Reducing
Swelling from Specific Injuries
Although the inflammatory response is consistent
throughout the body, there are specific actions you can take to
help address it in various areas.6
Foot
Injuries
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I have been a specialist in foot injuries for
over 10 years, so I know how to help reduce swelling. Elevating the
foot above the heart is a must, as it helps get rid of the excess
fluid. Additionally, you can apply cold therapy and use a
compression bandage or active compression system. It’s important to
do this regularly throughout the day if circulation is poor or you
need to be on your feet. Finally, make sure to wear comfortable
shoes and avoid high heels and pointed toes. That way, you can help
keep swelling down.
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Ankle
Injuries
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Sprains and strains in ankle tissues are some of
the most common injuries.7Having been in the industry
for 10 years, I can confidently say that alleviating swelling in
ankle injuries is no different from treating foot injuries. Along
with raising the limb and using cold therapy, I would suggest
wearing an ankle brace for consistent static compression and to
help stop excessive liquids from accumulating. Trust me, it’s worth
the effort.
Knee
Injuries
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Swelling from knee injuries can impact your
range of motion in the joint and make it difficult to
walk.8I’m a pro with a decade of experience, and I know
that to reduce swelling, it’s important to use cold therapy several
times a day and to wear a bandage or brace. To help with mobility,
crutches, canes, or other assistive devices can help keep stress
off the knee while healing from an injury.
Leg Injuries
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It’s difficult to elevate the upper legs. Their
larger surface area also makes smaller ice packs less effective,
which is why the body-conforming wrapsFor the past 10 years, I have
been an expert in cold therapy systems and their multiple benefits.
Active compression wraps are an ideal solution for leg injuries, as
they are much easier to use than elastic bandages when it comes to
compressing the groin, quadriceps, and hamstrings. Not only are
they more comfortable to wear, but they also provide a more
consistent level of compression and pressure. Additionally, they
are easier to clean and maintain. The combination of all these
factors makes active compression wraps an excellent choice for
treating leg injuries.
I know from my 10 years of experience in the
industry that swelling can be a real setback in the healing
process. To prevent this from happening, it’s important to be
proactive. Elevation, cold therapy, and compression are all
effective ways to reduce inflammation and help me heal faster.
Taking the time to use these methods can make a huge difference in
my recovery time and minimize potential discomfort.
References
- Immune response. MedlinePlus.
https://medlineplus.gov/ency/article/000821.htm. - Baumert PW. Acute inflammation after injury: Quick control
speeds rehabilitation. Postgraduate Medicine.
1995;97(2):35-49. doi:10.1080/00325481.1995.11945957. - Moroz A. Rehabilitative measures for treatment of pain and
inflammation. Merck Manuals Professional Edition.
https://www.merckmanuals.com/professional/special-subjects/rehabilitation/rehabilitative-measures-for-treatment-of-pain-
and-inflammation. Published June 2017. - When to use hot and cold to treat a muscle injury. United
Hospital Center Orthopaedics.
https://wvorthocenter.com/when-to-use-hot-and-cold-to-treat-a-muscle-injury/.
Published July 20, 2017. - Deep vein thrombosis (DVT). Mayo
Clinic.https://www.mayoclinic.org/diseases-conditions/deep-vein-thrombosis/symptoms-causes/syc-20352557.
Published March 6, 2018. - Campagne D. Overview of sprains and other soft-tissue injuries.
Merck Manuals Professional Edition.
https://www.merckmanuals.com/professional/injuries-poisoning/sprains-and-other-soft-tissue-injuries/overview-of-sprains-and-other-soft-tissue-injuries.
Published August 2017. - Sprains. Mayo Clinic.
https://www.mayoclinic.org/diseases-conditions/sprains/symptoms-causes/syc-20377938.
Published December 22, 2018. - Cronkleton E. Causes of knee tightness, and what you can do.
Healthline. https://www.healthline.com/health/tightness-in-knee.
Published July 24, 2018.
Frequently asked questions
How do I reduce swelling?
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There are a few ways to reduce swelling
depending on the cause. For example, if you have a sprained ankle,
you should apply an ice pack for 15-20 minutes every two to three
hours for the first 48-72 hours. If the swelling is caused by an
insect bite or sting, you should apply a cold compress and take an
anti-inflammatory medication. For more serious swelling, you should
seek medical attention.
What is the best way to reduce
swelling?
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The best way to reduce swelling is to identify
the cause and determine the appropriate approach. This could
include applying a cold compress, taking anti-inflammatory
medication, or seeking medical attention.
What can I do to reduce swelling?
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Depending on the cause, there are several things
you can do to reduce swelling. For example, if you have a sprained
ankle, you should apply an ice pack for 15-20 minutes every two to
three hours for the first 48-72 hours. If the swelling is caused by
an insect bite or sting, you should apply a cold compress and take
an anti-inflammatory medication. For more serious swelling, you
should seek medical attention.
What are the natural remedies for
swelling?
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Natural remedies for swelling depend on the
cause. For example, if the swelling is caused by an injury, you can
apply cold compresses, elevate the area, and use anti-inflammatory
foods such as ginger and turmeric. If the swelling is caused by an
insect bite or sting, you can apply a cold compress and take an
anti-inflammatory medication. For more serious swelling, you should
seek medical attention.
Does ice help reduce swelling?
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Yes, ice can help reduce swelling. It is
important to apply ice for 15-20 minutes every two to three hours
for the first 48-72 hours after an injury. If the swelling is
caused by an insect bite or sting, you should apply a cold compress
and take an anti-inflammatory medication. For more serious
swelling, you should seek medical attention.
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