Written by Divinity Nutra, Updated on March 17, 2023

How to Reduce Inflammation in Joints

Inflammation and swelling in the joints can be a painful and uncomfortable experience. It can be caused by a variety of factors such as injury, overuse, or underlying medical conditions such as arthritis. Fortunately, there are steps that you can take if you want to know how to reduce joint inflammation quickly.

In this article, we will explore some effective methods to help alleviate joint pain and discomfort.

Relationship Between Arthritis and Inflammation

Inflammation is closely linked to arthritis, and it plays a key role in the development and progression of the disease. When inflammation occurs in the joints, it can cause swelling, pain, and stiffness.

This can lead to the breakdown of cartilage and bone, which can cause further joint damage and more inflammation. Over time, this can result in chronic inflammation and permanent joint damage.

Therefore, learning how to reduce inflammation is an important part of managing arthritis symptoms.

Types of Arthritis

Many types of arthritis and joint pain can benefit from the inflammation reduction strategies that we’re about to discuss. The most common types of arthritis are:

  • Rheumatoid arthritis: The body’s immune system mistakenly attacks the lining of the joints, causing it to become inflamed. Over time, this inflammation can lead to damage to the cartilage and bones of the joints, as well as other organs in the body.
  • Psoriatic arthritis: A type of inflammatory arthritis that can occur in people who have psoriasis. Psoriasis is an inflammatory skin condition that causes patches of thick, inflamed, scaly skin.
  • Osteoarthritis: A type of arthritis that affects the joints and is caused by the breakdown of cartilage, the tissue that covers the ends of bones in a joint. As the cartilage wears down over time, the bones begin to rub against each other, causing pain, stiffness, and swelling in the joint.
  • Gout: A form of inflammatory arthritis caused by a buildup of uric acid crystals in the joints, resulting in sudden and severe pain and swelling.

Now, let’s get to our list of the best ways to reduce joint inflammation and swelling quickly.


NSAIDs (nonsteroidal anti-inflammatory drugs) work by inhibiting the production of cyclooxygenase (COX) enzymes, specifically COX-1 and COX-2. These enzymes are responsible for the production of prostaglandins, which play a role in inflammation and pain.

By inhibiting COX enzymes, these anti-inflammatory drugs reduce the production of prostaglandins, which in turn can help reduce joint inflammation and swelling. The specific mechanism of action may vary between different NSAIDs, but the result is generally a reduction in inflammation and pain in the affected joints. Keep in mind, NSAIDs also come with potential side effects such as gastrointestinal or cardiovascular issues.

2. Corticosteroids

Corticosteroids are medications that mimic the effects of hormones produced by the adrenal gland. They help reduce swelling and inflammation by inhibiting the production of inflammatory molecules such as cytokines and prostaglandins.

Corticosteroids also reduce the activity of immune cells that contribute to inflammation, such as T cells and B cells. They can be injected directly into the joint or taken orally, depending on the severity of the inflammation. However, corticosteroids have potential side effects such as weight gain, mood changes, and increased blood sugar levels, so they should only be used under a doctor’s supervision.

3. Exercise Regularly

Regular exercise can help decrease joint inflammation from arthritis in several ways. It can help strengthen the muscles around the joints, which can reduce the load on the joints and improve their stability. Exercise also promotes the production of natural anti-inflammatory substances in the body.

In addition, exercise can improve your range of motion and flexibility, which can help to reduce stiffness and pain in the joints. Finally, exercise can help to maintain a healthy weight, which can reduce the load on the joints and decrease inflammation.

4. Maintain a Healthy Weight

To reiterate, weight loss can help reduce joint inflammation and swelling as it decreases the load on the joints, especially in the knees, hips, and feet. Every extra pound puts additional stress on the joints and increases inflammation with each step.

By losing weight or maintaining a healthy weight, individuals can reduce the pressure on their joints, thereby reducing inflammation and swelling. Additionally, maintaining a healthy weight can also improve overall health and reduce the risk of developing other health conditions, such as heart disease, diabetes, and certain types of cancer.

5. Stop Smoking & Drinking

Stopping smoking and drinking alcohol can help alleviate arthritis pain by reducing the production of inflammatory chemicals in the body, such as cytokines and prostaglandins. Smoking and drinking can also damage the cartilage and bone, leading to joint degeneration, and further advancing arthritis.

Quitting smoking and limiting alcohol consumption can also improve circulation and nutrient delivery to the joints, promoting healing and inflammation reduction. Additionally, smoking can worsen lung conditions that may further complicate arthritis.

6. Manage Stress

Chronic stress can contribute to the development and exacerbation of inflammatory conditions like arthritis. Stress can trigger the release of stress hormones, such as cortisol and adrenaline, which can lead to an increase in inflammation throughout the body.

Stress management techniques like mindfulness meditation, yoga, deep breathing, and regular exercise can help to lower stress levels and reduce inflammation. In addition, seeking out social support and talking to a mental health professional may also be beneficial for managing stress.

7. Improve Sleep Quality

Getting good quality sleep can help lower joint inflammation from arthritis in several ways. During sleep, the body produces cytokines that help regulate the immune system and control inflammation. Poor sleep quality or sleep deprivation can disrupt this process and lead to increased inflammation.

Lack of sleep also increases the level of the stress hormone cortisol, which can promote inflammation. Additionally, sleep is necessary for the repair and healing of damaged tissues, including joints. Getting adequate sleep can reduce pain and stiffness, improve joint function, and promote overall joint health.

8. Get a Massage

Massage therapy can help decrease joint inflammation by increasing circulation, which can improve the delivery of oxygen and nutrients to the affected areas. It can also promote relaxation and decrease muscle tension, which can lessen the pressure on joints and relieve pain.

A massage can also stimulate the body’s natural production of endorphins, which are the body’s natural painkillers, further reducing pain and inflammation. Overall, regular massage therapy can be an effective complementary treatment for reducing joint inflammation and swelling.

9. Try Hot and Cold Therapy

Hot and cold therapy is a simple and effective home remedy for inflammation. Applying heat to the affected area can help improve blood circulation and reduce stiffness while applying cold can help numb the area and reduce pain.

Heat therapy can be applied using warm towels, heating pads, or warm baths, while cold therapy can be applied using ice packs or cold compresses. The specific duration and frequency of each therapy should be determined by a healthcare professional and may depend on the severity and location of the joint inflammation and swelling.

10. Avoid Inflammatory Foods

Avoiding inflammatory foods can help reduce joint inflammation and swelling as certain foods are known to trigger inflammation in the body. Processed and fried foods, refined carbohydrates, added sugars, and excessive alcohol intake are some of the common culprits that can promote inflammation.

By avoiding such foods, individuals with joint inflammation can reduce the overall burden of inflammation in their bodies, which can lead to a decline in the symptoms of inflammation.

11. Anti-Inflammatory Diet

An anti-inflammatory diet, sometimes referred to as the arthritis diet, includes foods that have anti-inflammatory properties, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods can help to reduce arthritis pain by inhibiting the production of inflammatory chemicals in the body.

The antioxidants and other nutrients found in these foods can also help to repair and regenerate damaged joint tissue, reducing pain and stiffness. Additionally, an anti-inflammatory diet can promote weight loss and improve overall health, which can further reduce inflammation in the body.

12. Dietary Supplements

Anti-inflammatory herbs can help reduce joint inflammation and swelling by suppressing the activity of pro-inflammatory enzymes, such as COX-2, which are responsible for producing inflammation in the body. Some of the most commonly used anti-inflammatory herbs include ginger, turmeric, boswellia, and willow bark. These herbs contain compounds, such as curcumin and salicylates, which have been shown to have anti-inflammatory effects.

By incorporating a natural anti-inflammatory into the diet or taking them in supplement form, individuals may be able to reduce joint inflammation more effectively. Here are three supplements that have withstood the test of time as far as scientific scrutiny is concerned:

Turmeric contains a powerful anti-inflammatory compound called curcumin. Studies have shown that consuming turmeric or curcumin supplements may help to reduce inflammation and pain associated with arthritis.

Apple cider vinegar contains acetic acid, which has been shown to have anti-inflammatory properties. It can also help to decrease inflammation by promoting the growth of good bacteria in the gut.

Elderberry contains a high amount of antioxidants and anti-inflammatory compounds that can help lower inflammation in the body. Elderberry has also been shown to have a positive effect on reducing oxidative stress, another contributor to inflammation.

Reduce Joint Inflammation: Final Thoughts

Reducing joint inflammation quickly is essential to getting back on your feet and maintaining a happy and healthy life. By incorporating anti-inflammatory foods and supplements into your diet, practicing healthy lifestyle habits, and following a proper exercise routine, you can effectively manage inflammation and swelling in the joints.

It is always best to consult with a healthcare provider before making any significant changes to your diet or exercise routine if you have arthritis. With the right approach, it is possible to reduce joint inflammation and improve joint health, leading to a better quality of life.