12 ways to reduce swelling

Have you ever had an accident where you hit your ankle on a sharp corner and it starts to swell? Or maybe you’re looking at your phone while lying down, and you drop it smack onto your forehead? Swelling, also known as edema, is your body’s response to injury, illness, or some other outside stimuli. Depending on its severity, it can last days to weeks and can cause pain and discomfort. Luckily, you can decrease swelling at home through proper hydration, rest, and nutrition.

What causes swelling?

Swelling is the enlargement of a body part following an injury or reaction to outside stimuli, such as an infection. There are many types of swelling, and it can occur anywhere in or on the body, says Leah Alexander, MD, consultant for Mom Loves Best. For example, swelling “affects joints [with overuse or inflammation], brain tissue after a traumatic injury, and skin after an insect bite, burn, or allergic reaction.” Different causes of swelling include:

• Injury: After an injury, your body sends white blood cells to eliminate germs, but if the body sends too much fluid, it builds up in the tissue beneath the injury and causes swelling. “Some injuries can also interrupt the flow of lymph through the body, causing it to temporarily pool,” explains Sergio Alvarez, MD, medical director of Mia Aesthetics in New York City.
• Inflammation: Inflammation is a common cause of swelling triggered by the immune system’s response. Inflammation can be localized (affecting specific parts of the body) or generalized (causing widespread fluid retention due to a condition like pregnancy or heart failure).
• Heat: In hot weather, blood vessels expand, allowing fluids to move with gravity. If you’re walking outside, you may find yourself with swollen feet and hands. 
• Gravity: Swelling in the lower legs can occur because of gravity, especially after standing for a long period of time. 
• Dehydration: Without enough water, the body holds on to the fluids it has, leading to buildup in tissues around the feet and ankles. 
• Medical conditions: Swelling is a symptom of heart, liver, and kidney dysfunction, but it can be a symptom of many conditions. For example, lymphedema is swelling in the arms and legs due to the inability of the lymphatic system to drain appropriately, which is most commonly caused by cancer or radiation treatment for cancer. 

12 ways to reduce swelling

No matter the reason for your swelling, you don’t have to endure the pain and discomfort. Most of the time swelling goes down on its own over time, but that doesn’t mean you have to wait it out. 

Some remedies can help relieve discomfort immediately, while longer-term lifestyle adjustments may decrease swelling over time. The best treatment for swelling often depends on what’s causing it. For example, swelling caused by a medical condition might not respond to hydration, while exercise isn’t appropriate for swelling from an injury. When in doubt, consult with your healthcare provider. 

Here are 12 home remedies to try to reduce swelling: 

1. Stay hydrated
2. Elevate the swollen area
3. Wear compression socks
4. Ice the affected area
5. Massage the swollen areas
6. Eat magnesium-rich foods
7. Take an Epsom salt bath
8. Try an essential oil bath
9. Exercise regularly
10. Manage weight and diet
11. Take over-the-counter medications
12. Avoid salt

1. Stay hydrated

Your body needs water to function properly. Without enough water, you will retain excess fluids and this can lead to swelling. There are many factors that determine how much water your body needs daily. While some recommend drinking to thirst, some say eight 8-ounce glasses daily is best. Find a hydration schedule that works best for you, keeps your body functioning the way it should, and reduces any swelling from dehydration. In short, the best way to treat water retention is by drinking water. Avoid electrolyte or sports drinks as they often contain salt (even though you can’t taste it) and this causes water retention.

RELATED: 7 health benefits of drinking water

2. Elevate the swollen area

Like how gravity can cause hand and foot swelling, it can help decrease it, too. By elevating your swollen body part above the heart, you allow fluids to move away from inflamed areas and reduce blood flow to the injury. Rest is important when fighting swelling, so when you lie down, make sure to incorporate some elevation. Alternatively, certain stretches can help reduce swelling. 

3. Wear compression socks

Compression wear is an effective way to prevent swelling brought on by poor circulation. Special socks, gloves, or stockings that wrap your feet, hands, or legs can improve blood circulation while soothing pain and reducing the recurrence of swelling. You can buy compression socks online or in stores. They are available in different strengths and different lengths, including knee-high, thigh-high, or to the waist. 

4. Ice the affected area

If you’re experiencing swelling due to injury, use cold compresses to reduce swelling. Cold constricts blood vessels to reduce swelling in the area. Medical professionals recommend using ice packs in 20-minute intervals (20 minutes on, 20 minutes off) to avoid frostbite or ice burn to the skin. If you don’t have ice packs readily available, put cold water into a sealed plastic bag and let it freeze. Before applying ice, always wrap it in a damp towel to add a layer between your skin and the ice. 

5. Massage the swollen areas

Like compression wear, massaging swollen areas can help reduce fluid buildup beneath tissue by increasing circulation. This works especially for those with lymphedema in their arms and legs. You can have this done professionally by a massage therapist or do it yourself at home. Be careful, though: Massaging too hard can do more harm than good. Talk to your healthcare provider about safe ways to massage swollen areas at home when they’re the most bothersome. Massage from the distant part of the body toward the heart to help the extra fluid drain back to the heart. So, for example, if the elbow is swollen, massage the forearm, then the elbow, and then to the upper arm. 

6. Eat magnesium-rich foods

Inflammation, edema, or fluid retention may cause magnesium deficiency. Research shows that magnesium deficiency has led to an increased risk of inflammation and chronic disease, so finding ways to incorporate magnesium-rich foods into your diet can help mitigate any swelling-related symptoms. 

Magnesium-rich foods include: 

• Spinach 
• Nuts (almonds, cashews, peanuts)
• Seeds
• Whole grains

Additionally, consider talking with your healthcare provider about taking magnesium supplements if you feel you aren’t getting your daily dose. Take extra precautions if you have a kidney or heart condition. 

7. Take an Epsom salt bath

Although Epsom salt (magnesium sulfate) baths are popular for their pain-relieving properties, there is not enough scientific evidence to definitively say they reduce swelling or inflammation. That said, many use Epsom salt for its magnesium, which is said to help rid the body of toxins that worsen inflammation. In any case, Epsom baths can be therapeutic and relaxing, so try this remedy if you’re in need of recovery—as long as you don’t have high blood pressure or diabetes.

8. Try an essential oil bath

In addition to Epsom salt baths, certain essential oils have anti-inflammatory properties that can help soothe pain and reduce swelling when added to a warm bath. Among the most popular are peppermint, lavender, eucalyptus, rosemary, and German chamomile. Incorporate these in a bath to see how it affects your swelling. 

9. Exercise regularly

Daily exercise is important and can help reduce swelling brought on by weight gain or aging—though it’s usually not appropriate for swelling due to injury. Both age and weight gain can decrease blood circulation, which in turn causes fluid retention and swelling in the legs. Not only can exercise help improve circulation, but it can reduce inflammation caused by excess body fat. 

10. Manage your weight and diet

Eating a healthy, balanced diet is important when reducing the frequency of swelling from inflammation and certain health conditions. Studies show a link between obesity and serious conditions and diseases that cause inflammation. Managing weight through diet and exercise can significantly decrease your chance of developing cardiovascular and kidney diseases that may be the underlying cause internal and external swelling. 

Higher body weight may also lead to high blood pressure, which raises your heart rate and reduces blood circulation. This can eventually cause swollen ankles if fluids cannot circulate properly back into the body. 

11. Take over-the-counter medications

You can also take over-the-counter medication to treat swelling or pain from swelling. “Mild discomfort can be managed with ibuprofen or acetaminophen,” Dr. Alexander says. “If an allergic reaction is the cause [of swelling], Benadryl (diphenhydramine) can reduce itching, swelling, and progression of symptoms.”

12. Avoid salt

Salt causes the body to retain water, so when you have swelling, watch your sodium intake. You should only have 2,000 mg daily. Be sure to read food packaging labels, and avoid adding table salt to your foods. 

When should you talk to your healthcare provider about swelling

Swelling is common, but there are certain instances where it could be a sign of an underlying medical condition. Most injury-related swelling may take several days to multiple weeks to reduce, but if you begin experiencing random swelling in uninjured parts of your body, contact your healthcare provider for medical advice. 

The following serious health conditions include swelling as a symptom. If you think you might be experiencing one of them, contact your healthcare provider to get screened and treated. 

• Symptoms of heart failure include shortness of breath, fatigue, irregular heartbeat, coughing up mucus and blood, and swelling in the belly, legs, ankles, and feet. For your doctor to diagnose this, you may need an echocardiogram, an ultrasound of the heart to evaluate the valves and ejection fraction (the effectiveness of each heart beat at sending blood to the body).
• Kidney disease symptoms include nausea and vomiting, muscle cramps, dry skin, irregular urination habits, and swelling in the feet and ankles. To be evaluated for this, you may need lab work drawn. 
• Venous insufficiency, a condition that weakens the leg by harming its one-way valves, has symptoms of dull aches and cramps in the leg, tingling, visible varicose veins across your leg, and leg swelling. An ultrasound of the legs may be needed. 
• Deep vein thrombosis (DVT), a form of a blood clot, has symptoms that include intense pain and swelling in the calf or thigh, with warm, red skin around the area of the clot. DVT requires immediate medical attention and is life-threatening. DVT is easily diagnosed by an ultrasound. 

Be proactive at home in treating cases of swelling, but if you think it’s a sign of something worse, don’t hesitate to seek help.