How to Reduce Swelling Naturally

Edema occurs when excess fluid builds up in the body’s tissues and causes swelling. Although edema usually occurs in the hands, feet, or legs, any part of the body can become swollen. You may experience temporary swelling from injury or pregnancy, but it may last longer if the cause is a serious underlying medical condition. Edema is often painful and uncomfortable, but there are ways to reduce swelling without medication. However, if the swelling doesn’t go away or if the pain persists, you should make an appointment with your doctor.

Table of Contents

Reduce fluid accumulation

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Walk for a few minutes every hour. Avoid sitting or standing in one place for long periods of time, as this can cause fluid to accumulate in the body and cause more swelling. Get up and stretch your legs and go for a walk for 3-4 minutes, at least every hour if possible. As long as you’re moving regularly, the swelling should go down and you’ll have less pain. ^{[1] X Cleveland Clinic Trusted Source Go to Source}

Avoid crossing your legs when sitting, as this position impedes blood circulation and causes more swelling.

Another solution: If you’re on a plane or train and can’t get up, try stretching your leg muscles and changing your sitting position often. ^{[2] X Trusted Source Mayo Clinic Go to Source}

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Massage the swollen area in the direction of the heart. Place your hand next to the edematous area distal to the heart. Try to press as hard on the swollen area as you can, as long as you don’t feel any pain. Move your hand over the edematous area and rub it in the direction of the heart so that the fluid in the body circulates normally. ^{[3] X Trusted Source Mayo Clinic Go to Source}

For example, if you have swelling in your feet, massage from your toes toward your ankles.

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Raise the swollen area 30 minutes above heart level. Lie on your back if possible to make it easier to raise the swollen area above your heart. Place the swollen area on a pillow or mattress to allow blood and fluid to drain. If possible, you should elevate the swollen area for about 30 minutes, 3-4 times a day. ^{[4] X Trusted Source Mayo Clinic Go to Source}

If you have swelling in your hands or arms, raise your arms above your head for 1-2 minutes at a time to help drain the fluid. Raise your hand once every hour to reduce the constant swelling.

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Wear pressure clothing if you want to prevent swelling from getting worse. Choose a product such as sleeves, socks, or pressure gloves that are designed to apply moderate pressure to parts of the body. Wear it as soon as you wake up in the morning and continue wearing it as long as you can tolerate it, it can be a few hours or a whole day. You can wear pressure clothing every day to help control and prevent edema. ^{[5] X Cleveland Clinic Trusted Source Go to Source}

Avoid using products that are too tight, as they can irritate the skin.
Pressure clothing applies even pressure to the edematous area to prevent fluid build-up.

Pain control

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Apply a cold compress if you have swelling from an injury. You can use a damp cloth or ice pack to make cold compresses. Place gauze over the swelling and press down firmly to reduce swelling. Continue to press firmly on the skin for about 20 minutes each time you feel pain or want to reduce swelling immediately. You can apply a cold compress once every hour. ^{[6] X Trusted Source MedlinePlus Go to Source}

Avoid applying cold to the skin for more than 20 minutes, as this can cause frostbite.
Cold compresses help reduce inflammation so you won’t feel as much pain anymore.

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Wear loose-fitting clothing to reduce pressure on the swollen area. Avoid wearing clothes that are tight against the skin, as they can press on the swelling and cause pain. Choose clothing that fits comfortably and doesn’t restrict your range of motion, such as loose sports t-shirts. If your feet are swollen, you should choose wider shoes and looser laces to reduce the risk of pain. ^{[7] X Trusted Source National Health Service (UK) Go to Source}

Tight clothing that rubs against the swelling for a long time can irritate the skin.

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Soak the swelling in Epsom salt to relieve pain. Turn on the warm tap running water into the bathtub and mix in 2 cups (200 g) of Epsom salt. Wait for the Epsom salt to dissolve completely before stepping into the tub. Soak the swollen area for about 15-20 minutes to relieve pain or soreness. ^{[8] X Cleveland Clinic Trusted Source Go to Source}

You can buy Epsom salt online or at a drugstore.
Epsom salt breaks down into magnesium and sulfate that can be absorbed through the skin and help relieve pain.

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Take magnesium supplements to control fluid retention and pain. Choose a supplement with 200–400 mg of magnesium for best results. Take the supplement every day in the morning to relieve pain and limit fluid retention, thereby reducing the size of the edematous area. ^{[9] X Cleveland Clinic Trusted Source Go to Source}

Always check with your doctor before taking a new supplement to make sure it doesn’t interact with medications you’re already taking.
Magnesium helps the body reduce nerve pain, so it can help improve edema. ^{[10] X Trusted Source PubMed Central Go to Source}

Warning: Avoid taking magnesium supplements if you have kidney or heart problems.

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Try lavender essential oil as a natural anti-inflammatory. Mix 2-3 drops of lavender essential oil with 1 tablespoon (15 ml) of a carrier oil, such as olive, avocado, or almond oil. Gently massage the oil into the swollen area until the oil is absorbed into the body. Continue applying the oil 1-2 times a day to help reduce swelling and pain. ^{[11] X Trusted Source PubMed Central Go to Source}

Lavender oil is an antioxidant that has been shown to reduce and prevent edema.
You can also try peppermint, eucalyptus, or chamomile oils. ^{[12] X Cleveland Clinic Trusted Source Go to Source}

Adjust your diet and lifestyle

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Switch to a low-salt diet to control water retention. Since salt causes fluid to accumulate in the body and increase the size of the swollen area, you should avoid eating processed foods and snacks. Instead, choose whole grains, salt-free snacks, fresh fruits and vegetables, or fresh meats. Check the product’s nutrition facts label and eat only the recommended serving sizes. If possible, choose low-sodium products to avoid consuming too much salt. ^{[13] X Trusted Source Mayo Clinic Go to Source}

Instead of using salt to taste when cooking, you can choose other herbs and spices, even lemon juice to enhance the flavor of dishes.
If eating out, you can ask not to add salt to your food and keep the seasoning on the side.

Warning: Some medications also contain sodium, so you should check the label before taking it. If it’s a prescription drug, talk to your doctor about whether you can substitute it with another medication. ^{[14] X Research Source}

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Drink water throughout the day to stay hydrated. Although edema is caused by fluid buildup, water will help clear the area and remove excess fluid. You should drink 8 glasses of water per day (240 ml each). Try to avoid drinks that contain caffeine or sugar, as these can make you more dehydrated. ^{[15] X Cleveland Clinic Trusted Source Go to Source}

Many sports drinks are also high in sodium, so you should also avoid them.

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Avoid drinking alcohol and smoking while you have edema. Limit alcohol and all tobacco, as these stress the body and make you more dehydrated. Wait until the swelling is gone or fully recovered before drinking and smoking again; otherwise, you will have more pain or swelling. ^{[16] X Cleveland Clinic Trusted Source Go to Source}

The use of tobacco and alcohol can interfere with the delivery of nutrients to the edematous area, making the condition worse.

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Daily gentle exercise to increase blood circulation. Try to exercise 4-5 days a week, every day for at least 30 minutes. Try walking, jogging, swimming, or lifting weights, as these activities don’t overexert your body. Once you get used to the light exercises, you can try increasing the intensity or weight of the weights to further reduce the pain. ^{[17] X Trusted Source National Health Service (UK) Go to Source}

Gentle activities help oxygen and nutrients reach the swollen area and help you recover faster.
If you have a lot of pain due to edema, consult your doctor to find out what exercises are best for you.

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Protect and warm the swollen area to avoid injury. Apply moisturizer or lotion to the swollen area 2-3 times a day to prevent the skin from drying out. Be careful in daily activities so as not to hurt or damage the swelling. If possible, you should cover the swollen area with a cloth to prevent accidental cuts or abrasions. ^{[18] X Cleveland Clinic Trusted Source Go to Source}

If your skin is dry, you’re more likely to get injured and it may take longer to heal.

When to get medical attention?

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See your doctor if you have severe edema. Severe swelling may be a symptom of a more serious underlying disease. If you have severe swelling in any part of your body, arrange to see a doctor. Your doctor can help you determine the cause of the problem and treat it accordingly. You should seek medical attention if: ^{[19] X Trusted Source Mayo Clinic Go to source}

Swollen, stretched, or shiny skin
The skin stays indented for a long time after you press it on
Sudden swelling in the hands and face while pregnant ^{[20] X Research Source}

Warning

If swelling persists for more than 2 weeks, you should contact your doctor to determine the potential cause of the swelling. ^{[23] X Trusted Source PubMed Central Go to source}
Always consult your doctor before starting any natural remedy or taking any supplements to ensure no negative reactions occur.
If you have severe headaches, confusion, neck pain or blurred vision, this could be a sign of brain edema. You should seek the help of your doctor and take medicine to reduce swelling.

Steps

Reduce fluid accumulation

Pain control

Adjust your diet and lifestyle

When to get medical attention?

Warning

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