How to Reduce Swelling for Minor Injuries

We have all suffered from a bump or two while growing up. Injured tissue becomes inflamed, causes pain, and swells up. Swelling is how your body responds to minor trauma. There are some commonly accepted methods to reduce minor injury-related swelling.

Method 1

Method 1 of 3:

Using the R.I.C.E. Method

Take time off and don’t put extra stress on the injury. If it’s lower-body, try not to stand or move too much. Don’t walk or run if it’s a joint (i.e. ankle, knee, hip).
2
Apply ice to the injury. The ice is cold enough to constrict blood vessels in the area and cause numbness.^{[1]XResearch source} Use a bag of ice, or a cold compress. You can also grab something from the freezer, such as a bottle of water or bag of veggies, to reduce the swelling.
- Do not use ice for more than 20 consecutive minutes. Tissue damage could be a consequence.^{[2]XResearch source}
- Apply the ice multiple times per day for 2-3 days. ^{[3]XResearch source}
- Do not put the ice directly onto the skin. Use a towel or something similar as a buffer.
- Apply the cold pack as soon as possible. Ice works best on recent injuries.^{[4]XResearch source}
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3
Apply compression. Compression, or constricting the injured area with an elastic bandage (like an Ace bandage), will help decrease swelling. Be sure to research how to wrap specific injuries. For instance, when wrapping an ankle it is recommended to encircle the foot twice, and then move in a figure eight fashion around the ankle and foot while leaving the heel exposed.^{[5]XResearch source}
- Don't wrap it extremely tight. This can cut off the blood supply. If you experience tingling, numbness, additional pain, or any swelling lower than the bandage, you may have wrapped it too tightly.
- Loosen the bandage if it gets too tight.
- Swelling is minimized in the area compression is applied.
- Injuries often display weakness and need extra support provided by the wrap.
- Bandages used for more than 2-3 days may point to a larger issue which needs medical attention.^{[6]XResearch source}
When the injury is elevated higher than the heart, gravity helps bring the blood back towards the heart, and it’s more difficult to pump towards the injury. Place the injury on some pillows or blankets to keep it comfortable.^{[7]XResearch source}
Be sure to keep flexibility in the injured area by remaining mobile. Work slowly and increase range of motion as far as you can progress.^{[8]XResearch source}
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Method 2

Method 2 of 3:

Controlling through Diet and Rest

Aside from having several supplemental health benefits like lowering heart disease risk, Omega 3 fatty acids can help with inflammation.^{[9]XResearch source} They have been shown to not only quickly combat inflammation, but also keep chronic inflammation at bay.^{[10]XResearch source}
An anti-inflammatory enzyme called bromelain is in pineapple and helps to repair cells.^{[11]XResearch source}It diminishes inflammation byproducts that makes it easier for the body to repair itself.^{[12]XResearch source} Bromelain has been used to treat pain, inflammation in osteoarthritis, and inflammation in the joints.^{[13]XTrustworthy SourceArthritis FoundationMain organization devoted to arthritis support and educationGo to source}^{[14]XResearch source}
Found in veggies, whole grains, and legumes, complex carbohydrates are broken down by a bacteria called probiotics in the intestines. The result is an improved immune system that fights off inflammation.^{[15]XResearch source}
Oils like corn, soybean, and sunflower, as well as nuts and seeds, are high in Omega-6 fatty acids.^{[16]XResearch source} Omega-6 acids are essential to diet, but lessening the amount of these acids can help minimize inflammation.^{[17]XResearch source}
Resting in Epsom salts has been shown to reduce minor swelling by releasing magnesium ions that fight the brain's pain receptors.^{[18]XResearch source} Rest the injured area for 1-2 days, or longer if the swelling persists.
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Method 3

Method 3 of 3:

Seeking Medical Help

NSAIDs such as Ibuprofen, Advil, and Motrin ease pain and lessen swelling. People younger than 20 are at risk for Reye syndrome – a brain and/or liver condition that often causes intensive care – so don’t provide aspirin as a method to relieve swelling.^{[19]XResearch source}
When you have large, sudden, or frequent bruises, or if you have bruises for unknown reasons, particularly in the middle of your body or face, there may be a blood clotting problem. Similar concerns exist when you also have a history of easy bruising.^{[20]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
3
Gauge your pain. If you have increased pain and swelling in the injured area, or if there is a lump in the same location, it may be more than a minor injury. Similar to unusual bruises, extraordinary pain for minor injuries could point to something much more significant.^{[21]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Go to the doctor if the level of pain does not correspond with the injury.
- If the pain is still there after three days, the injury may not be minor, and you may need to see the doctor.
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Tips

Wrap the ice bag in a towel or soft cloth.
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A washcloth drenched in cold water can serve as an ice substitute.
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Warnings

Remember to seek medical help if anything abnormal presents itself. If swelling doesn't subside in a few days, there may be cause for concern, and you should go to the doctor.
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While using the RICE method is widely accepted to reduce swelling, there are current debates about whether injuries heal faster under other methods. Some argue the acronym should be replaced by PRICE to include “protection,” and/or POLICE, which include OL for “optimal loading” and excludes the rest portion of RICE.^{[22]XResearch source}^{[23]XResearch source}
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