To reduce swelling quickly, you can follow these effective methods:
- Rest the affected area to allow your body time to heal and reduce irritation that worsens swelling
- Apply ice or cold therapy for 15–20 minutes several times a day. Ice constricts blood vessels, decreases blood flow, and numbs the area to reduce swelling and pain
- Use compression bandages or compression socks to restrict blood flow and fluid accumulation in the swollen area. This is especially helpful for ankle or leg swelling
- Elevate the swollen body part above the heart level to promote fluid drainage and reduce blood flow to the area, which helps decrease swelling
- Drink plenty of water to support healthy circulation and reduce fluid retention
- Engage in gentle exercise or movement such as walking or ankle pumps to activate muscle pumps that help push fluid back toward the heart, reducing swelling
- Consider over-the-counter anti-inflammatory medications like NSAIDs to reduce inflammation and swelling, but consult a doctor if you have underlying conditions
- Manual lymphatic drainage (MLD) , a specialized massage technique, can improve lymph flow and reduce swelling by rerouting fluid from congested areas
Additional tips include soaking in a cool Epsom salt bath (though evidence is limited) and ensuring a low-salt diet to prevent fluid retention
. Combining these approaches-rest, ice, compression, and elevation (often abbreviated as RICE)-is typically the fastest way to reduce swelling effectively
