How to reduce swelling from injury: causes and tips for relief
Learn how to reduce swelling from injury with ice, compression, elevation, and movement. Discover what helps swelling go down effectively.
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Swelling is your body’s way of saying, "I’m on it!" Swelling is a natural response to injury, but it can be surprisingly uncomfortable and limit your mobility. Whether you’ve twisted an ankle, sprained a wrist, or experienced another type of muscle or joint injury, understanding the causes and treatments can help you feel better and get back to your daily activities.
Here, learn more about what causes swelling and how to reduce it — especially with tips from our Hinge Health physical therapists.
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Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
What is swelling?
Swelling is your body’s normal response to injury or infection. Swelling can be painful, but there are many ways to reduce swelling and ease pain while your body heals. Swelling occurs when there is an increase in fluid in or around a joint. A swollen area might appear significantly larger and the skin may feel tight. Other symptoms of swelling include:
What causes swelling after injury?
Swelling is actually a good thing: it’s part of your body’s protective inflammatory response. When you are injured, your body releases chemicals that bring blood, fluid, and immune cells to the area to begin the process of healing. But the chemicals and extra fluid can irritate the area and increase pain.
If your swelling worsens, lasts for more than a few days, or you have severe pain or fever, see your provider.
Treatments for swelling after injury
When you’re dealing with swelling after an injury, it helps to understand how recovery recommendations have evolved.
For decades, the RICE method (rest, ice, compression, elevation) was considered the gold standard. While it can still help relieve symptoms, many experts now recommend a more active approach called the PEACE & LOVE method, which focuses on movement, education, and gradually returning to activity — all important for managing swelling and promoting long-term recovery.
The PEACE phase focuses on what you should do immediately after an injury, typically for the first two to three days:
Protect the injured area and elevate it. Protect the area by avoiding activities that cause a sharp increase in pain, but that doesn’t mean complete rest. Elevating the injured area above your heart can help minimize throbbing, swelling, and pain.
Adjust your use of anti-inflammatory medications. Some research suggests that using anti-inflammatory drugs (like ibuprofen) too early may slightly delay tissue healing. However, they can still be very helpful to ease pain so you can move, sleep, and stay active — all crucial for recovery. Use them in limited amounts if needed, and check with your doctor if you have any concerns.
Compress the area. Wrapping the injury with an elastic bandage, brace, or compression sleeve can help limit swelling. Be careful not to wrap it so tightly that you cut off circulation.
Educate yourself on active recovery. Learning how to safely keep moving — rather than fully resting — builds your confidence and helps your body heal.
The LOVE phase begins a few days after an injury, once swelling and pain start to improve:
Load the injured area gradually. Gently start using the injured area and slowly return to normal activities. Some discomfort with activity is okay — but use pain as your guide, and scale back if needed.
Optimism matters. Your mindset plays a big role in healing. Trust in your body’s ability to recover and focus on positive progress.
Vascularization through cardio activity. Light cardiovascular exercises — like walking, biking, or swimming — help boost blood flow to the area and support healing.
Exercise consistently. Targeted exercise therapy improves strength, flexibility, and function. You can exercise at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a PT in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
What about ice?
You may have noticed that ice isn’t included in the PEACE & LOVE method. Some research suggests that ice may temporarily slow down the body’s natural inflammatory process, which is a normal part of healing. That said, there’s no hard-and-fast rule to avoid ice completely.
If using ice helps reduce your pain, makes it easier to move, or simply helps you feel more comfortable — it’s perfectly fine to use it as part of your care. The key is to use ice as a tool for comfort, not as your main strategy for recovery.
You can apply a cold pack wrapped in a light cloth to the swollen area for 10-20 minutes at a time, up to a few times per day. Avoid placing ice directly on your skin.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Afraid to move or exercise? Don't be
It’s natural to be hesitant about moving an injured area, especially when it’s swollen and painful. However, gentle movement can actually be beneficial. Movement helps flush out excess fluid, promotes blood flow, and even switches on joint repair genes that can speed healing.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
8 Ways Exercise Helps Your Joints | Arthritis Foundation. (n.d.). Www.arthritis.org. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/8-ways-exercise-helps-joints
Doherty, C., Bleakley, C., Delahunt, E., & Holden, S. (2017). Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis. British journal of sports medicine, 51(2), 113–125. doi:10.1136/bjsports-2016-096178
Gaddi, D., Mosca, A., Piatti, M., Munegato, D., Catalano, M., Di Lorenzo, G., & Bigoni, M. (2022). Acute Ankle Sprain Management: An Umbrella Review of Systematic Reviews. Frontiers in Medicine, 9, 868474. doi:10.3389/fmed.2022.868474
Matsen, F. A. (2011, October 19). Joints. Patient Resources. Retrieved October 7, 2021, from https://orthop.washington.edu/patient-care/articles/arthritis/joints.html
Nationwide Children's. (2019). Swelling: The Body’s Reaction to Injury. Nationwidechildrens.org. https://www.nationwidechildrens.org/specialties/sports-medicine/sports-medicine-articles/swelling-the-bodys-reaction-to-injury
Smith J. K. (2020). Exercise as an Adjuvant to Cartilage Regeneration Therapy. International journal of molecular sciences, 21(24), 9471. doi:10.3390/ijms21249471
Swelling. (2024). Columbiadoctors.org. https://www.columbiadoctors.org/health-library/symptom/swelling/