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Whether you're throwing a football or passing the potato salad at a family picnic, injuries can happen. Along with that nagging shoulder pain or twisted ankle comes swelling and inflammation. But why does this happen?
When an injury occurs, your body springs into action. Blood vessels near the injury site expand to increase blood flow, which is why the area often turns red. This increased circulation brings in a flood of proteins, fluids, and white blood cells as your immune system works to fight off infection. The accumulation of these substances is what causes swelling in the affected area.
Swelling isn't just about getting more blood and infection-fighting agents to the injury—it also acts as a natural cushion to protect the damaged tissue from further harm. However, it's important to manage swelling during recovery for several reasons. If left unchecked, swelling can:
- Slow down the healing process
- Lead to more swelling over time
- Cause discomfort and limit your range of motion
So how can you control swelling while you recover? Here are some top tips to help soothe inflammation and promote faster healing.
**Rest is essential**
Just like trying to speak with a sore throat might make things worse, using an injured body part too soon can worsen swelling and irritate the tissue. For minor injuries, resting the area for a day or two before gently moving it can actually help reduce swelling and speed up recovery.
**Apply cold therapy**
Cold therapy is one of the most effective ways to reduce swelling. Applying ice or a cold pack to the injury helps slow blood flow and reduce the immune system’s response, which in turn lowers inflammation. You can use ice packs, cold therapy systems, or even a bag of frozen peas. Apply cold therapy several times a day for 15–20 minutes to keep swelling under control, especially in the first few days after the injury.
**Use compression**
Applying pressure to an injury helps restrict fluid buildup and reduce swelling. You can use elastic bandages, compression wraps, or even a cold therapy system that provides both cold and intermittent compression. Make sure the bandage is snug but not too tight—adjust it as needed as the swelling changes.
**Elevate the injured area**
Raising the injured part above the level of your heart can help reduce swelling by limiting blood flow to the area. This is especially important for leg injuries, as not elevating them can increase the risk of dangerous blood clots. Use pillows to prop up your leg and take the chance to relax and catch up on your favorite shows.
**Consider NSAIDs**
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin can help reduce inflammation and relieve pain. Always follow the instructions on the label and consult a healthcare professional if you have any concerns about taking these medications alongside other drugs.
**Tailor your approach based on the injury**
While the basic principles of managing swelling apply to all injuries, different body parts may require specific care. For example:
- **Foot injuries**: Elevate, apply cold, and use compression.
- **Ankle injuries**: Combine elevation, cold, and an ankle brace for support.
- **Knee injuries**: Use cold therapy and consider using a brace or assistive device to reduce pressure.
- **Leg injuries**: Larger areas may benefit from body-conforming cold therapy wraps for better coverage and cooling.
**Stay proactive in your recovery**
Swelling is a natural part of the healing process, but managing it effectively can speed up your recovery. Don’t wait until the swelling becomes unbearable—take action early with rest, cold therapy, and compression. For more detailed guidance, check out our Complete Injury Recovery Guide or contact us to learn more about tools like Game Ready that can help you heal faster.
**References**
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2. Immune response. MedlinePlus. https://medlineplus.gov/ency/article/000821.htm
3. Edema. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493
4. 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
5. Treating pain with heat and cold. Healthline. https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold
6. Airaksinen O, Kolari PJ, Miettinen H. Elastic Bandages and Intermittent Pneumatic Compression for Treatment of Acute Ankle Sprains.
7. CoolSystems. 702916 Rev A Game Ready Control Unit 550550 Design Validation Report. Valid beyond 02/04/2008.
8. Deep vein thrombosis (DVT). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/deep-vein-thrombosis/symptoms-causes/syc-20352557
9. NSAIDs (Nonsteroidal Anti-Inflammatory Drugs). Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/11086-non-steroidal-anti-inflammatory-medicines-nsaids
10. 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
11. Sprains. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/sprains/symptoms-causes/syc-20377938
12. Cronkleton E. Causes of knee tightness, and what you can do. Healthline. https://www.healthline.com/health/tightness-in-knee
13. CoolSystems. Engineering Test Report ETR 2712 Rev A. Test Report, Thermal Imaging Marketing Comparison feat. Game Ready. Valid beyond 10/22/2019.
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