"Whether you're throwing touchdowns or just passing around the picnic spread, accidents happen—and so do injuries. That sharp pain in your shoulder or the awkward twist in your ankle often brings along swelling and inflammation. But why does this happen?
Your body has its own emergency response team when you get hurt. Blood vessels nearby open up, allowing more blood to rush to the area. This is what causes the reddish hue around the injury. Along with the increased blood flow comes a surge of proteins, fluids, and white blood cells, all part of your immune system's effort to protect against infection. All of this extra blood, fluid, and cells accumulating at the injury site is what leads to swelling. During the inflammatory process, your body sends white blood cells, antibodies, and supportive fluids to the injured area, resulting in swelling and inflammation.
While swelling serves a purpose—helping to deliver blood and infection-fighting agents to the damaged tissues—it can also act as a cushion to prevent further damage. However, managing swelling during recovery is crucial for several reasons. Unchecked swelling can:
- Slow down the healing process.
- Cause additional swelling.
- Be uncomfortable and restrict movement.
So, how can you manage swelling while you recover?
Take a break. Just like speaking with a sore throat might strain your voice further, using an injured limb immediately after an injury can worsen swelling and irritate the affected tissues. For minor sprains, gently moving the injured area after a day or two of rest can help reduce swelling and encourage healing.
Use the cold therapy method. Applying ice soon after an injury helps minimize swelling by reducing blood flow to the area and limiting the immune system's breakdown of damaged tissue. You can use ice packs, cold therapy systems, ice baths, or even a bag of frozen peas. Apply cold therapy several times daily for 15–20 minutes each session, especially within the first few days post-injury. Combining cold therapy with compression can double down on the anti-swelling benefits.
Apply pressure. Compressing the injury helps reduce swelling by limiting the flow of blood and other fluids. You can achieve this with bandages (stretchy or non-stretchy) or use cold and compression devices. When using bandages, ensure they're snug but not overly tight. Alternatively, consider the Game Ready cold therapy system, which provides both cold therapy and intermittent compression—a gentle squeezing action to eliminate swelling and improve blood flow. Its user-friendly controls allow you to customize temperature, compression, and timing settings.
Elevate the injury. Raising the injured body part above the level of your heart can decrease blood flow, potentially reducing swelling. For leg injuries, keeping your legs elevated while seated or lying down is particularly important to avoid the risk of developing dangerous blood clots. Place your leg on some cushions and enjoy some downtime.
Consider NSAIDs. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or aspirin, can temporarily reduce inflammation and alleviate pain after an injury. Always follow the instructions on the packaging and consult your healthcare provider if you have concerns about combining NSAIDs with other medications.
Different body parts, different strategies. While the inflammatory response is similar across the body, specific approaches are needed for different areas.
For foot injuries, elevate the foot above heart level, apply cold therapy, and use compression bandages or active compression systems to remove excess fluid from the area.
For ankle injuries, the approach is similar to foot injuries. In addition to elevation and cold therapy, consider wearing an ankle brace for consistent static compression and to prevent fluid buildup.
Knee injuries can make movement challenging. To reduce swelling, apply cold therapy several times a day and wear an elastic bandage or brace. If walking is difficult, use crutches, a cane, or another assistive device to relieve pressure on the leg during recovery.
For leg injuries, elevating the upper legs can be tricky due to their size, making smaller ice packs less effective. Cold therapy systems with body-conforming wraps are more efficient. Game Ready’s ATX® Wraps are designed to fit major body parts, providing comprehensive coverage and deeper cooling.
Stay proactive in your recovery. Swelling is a natural reaction to injury, but ignoring it can delay healing. Elevate, use cold therapy, and employ compression techniques to help your body recover faster. For more advice on injury recovery and reducing swelling, check out our Complete Injury Recovery Guide or contact us to learn more about using Game Ready for injury rehabilitation.
References:
1. How is inflammation involved in swelling? Britannica. [https://www.britannica.com/story/how-is-inflammation-involved-in-swelling]
2. Immune response. MedlinePlus. [https://medlineplus.gov/ency/article/000821.htm]. Reviewed January 23, 2022.
3. Edema. Mayo Clinic. [https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493]. Published July 28, 2023.
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]. Revised November 2023.
5. Treating pain with heat and cold. Healthline. [https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold]. Updated May 26, 2023.
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]. Updated June 11, 2022.
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]. Revised July 2023.
11. Sprains. Mayo Clinic. [https://www.mayoclinic.org/diseases-conditions/sprains/symptoms-causes/syc-20377938]. Updated October 27, 2022.
12. Cronkleton E. Causes of knee tightness, and what you can do. Healthline. [https://www.healthline.com/health/tightness-in-knee]. Updated on May 19, 2023.
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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