Inflammation Is a GOOD Thing!
(Wait... is this Chiro a quack?)
Sounds bonkers at first thought, right? So maybe I am that “quack” people love to call me…
But hold up—let me explain.
Inflammation: Your Body’s Built-In Superhero
Inflammation gets a bad rap, but it’s actually one of the most essential healing mechanisms we have. When you roll your ankle, slam your finger in a door, or trip over an imaginary obstacle (don’t worry, we all do it), your body doesn’t just sit there waiting for you to slap on an ice pack.
Nope. It springs into action. Your immune system sends a flood of white blood cells, proteins, and repair agents to the injury site to:
✅ Contain the damage
✅ Clear out dead cells and debris
✅ Kickstart tissue repair
In other words, inflammation is not your enemy—it’s your emergency response team.
So why are we so quick to shut it down before it can do its job?
When Inflammation Becomes a Problem
Like most things in life (except tacos), inflammation is all about balance. It’s good when it happens at the right time, in the right amount, for the right reason. It’s bad when:
❌ There’s too much of it
❌ It sticks around too long
❌ It happens when it’s not needed
For example, if your body is already dealing with chronic inflammation from poor diet, lack of sleep, stress, or toxins, it may not respond efficiently when real repair is needed. That’s why some people heal quickly from injuries while others take forever. The efficiency of your inflammation process is largely dependent on diet and lifestyle (Calder, 2006).
When your body is inflamed all the time, it doesn’t have the resources to properly heal acute injuries. Instead, it gets stuck in a loop of tissue damage, pain, and poor recovery.
The Icy Villain: Ice Packs & NSAIDs ❄️
Here’s where things get controversial. Ever since we were kids, we’ve been told to ice everything—sprains, strains, bumps, bruises, breakups (okay, maybe not that last one).
And while ice can numb pain, it also constricts blood vessels, slowing down inflammation and delaying the natural healing process.
NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen or aspirin do the same thing internally. They block prostaglandins—compounds that promote inflammation and pain—which might seem like a win, but they also interfere with cell regeneration and repair (Fischer, et al., 2005).
So When Should You Ice or Take NSAIDs?
Here’s where context matters.
If you’re a weekend warrior or just someone who tweaked their back reaching for the remote, letting inflammation do its job is usually the best move. However, if you’re an athlete who needs to get back in the game immediately, stopping inflammation might actually help.
Scenario 1: The Average Person
For most of us, it's generally advisable to wait at least 48 to 72 hours before taking non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or ice. This delay allows the body's natural inflammatory response to initiate healing. For instance, Oxford Health NHS Foundation Trust recommends avoiding NSAIDs for the first three days post-injury. Similarly, Nu Moves Physio suggests that waiting 48 hours before taking anti-inflammatories is ideal to reduce bleeding within the affected muscle. It's important to note that while NSAIDs can help manage pain and reduce inflammation, their early use may interfere with the initial healing process. Therefore, allowing a short period post-injury before introducing these medications may be beneficial. However, individual cases can vary, so consulting a healthcare professional for personalized advice is recommended.
Instead of grabbing the NSAID or ice at the time of injury, try:
✅ Rest – Your body is literally asking for a break. Give it one.
✅ Gentle Movement – More on this in a second.
✅ Nutrition & Supplements – Support tissue repair with:
Collagen – A building block for joint and muscle recovery (Shaw et al., 2017).
Vitamin C – Essential for cell regeneration and immune support (Carr & Maggini, 2017).
Omega-3 Fatty Acids – Help regulate inflammation without shutting it down (Calder, 2006).
Scenario 2: The Competitive Athlete
Let’s say you’re a football player with a sprained ankle but need to get back on the field yesterday. Ice and NSAIDs can help reduce swelling quickly, making it easier to tape up and power through. But here’s the trade-off:
🚨 You’re delaying healing and possibly making things worse as you keep playing. 🚨
If the game is worth the risk, go for it—but understand what you’re signing up for.
What About Lymphatic Drainage?
Your body has a natural cleanup crew: the lymphatic system. It works like a garbage disposal for cellular waste, carrying away toxins, damaged cells, and other debris from the injury site.
But here’s the catch: lymph doesn’t have its own pump. Unlike blood, which is pushed through the body by the heart, lymphatic fluid relies on muscle movement to flow (Zawieja, 2009).
This means that gently tapping your foot after an ankle injury, moving your arm after a shoulder injury, or even deep breathing can help stimulate lymph flow and speed up the removal of waste products (Rockson, 2001).
How to Support Lymphatic Flow Naturally:
✅ Gentle Movement – Small, controlled movements help push lymph through its one-way system.
✅ Massage & Compression – Techniques like lymphatic drainage massage can assist fluid movement (Leduc & Bourgeois, 1997).
✅ Hydration – Staying hydrated keeps lymph fluid from becoming sluggish.
Chronic Inflammation: The Party Guest Who Won’t Leave
Now, while acute inflammation is a good thing, chronic inflammation is like that friend who refuses to go home after the party.
This kind of ongoing inflammation doesn’t heal injuries—it causes them. It’s linked to everything from arthritis to heart disease, fueled by:
❌ Poor diet (hello, processed foods)
❌ Smoking & excessive alcohol
❌ Stress & lack of movement
Managing chronic inflammation requires lifestyle shifts, not just popping an Advil. This means:
✅ Eating whole, anti-inflammatory foods (think leafy greens, fatty fish, turmeric)
✅ Getting enough movement (even light activity can help reduce inflammation)
✅ Prioritizing sleep & stress management (yes, your brain plays a role too!)
Be Your Body’s Hero (Not Its Villain!)
So, the next time you roll an ankle or tweak your back, remember:
🔥 Inflammation = GOOD (at first!)
⏳ Wait 24-48 hours before using ice or NSAIDs, if possible
💪 Move, rest, and fuel your body for optimal healing
Your body isn’t broken—it’s built to heal. Let it do what it was designed to do.
Resources & Scientific References:
Calder PC. Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? Br J Clin Pharmacol. 2006.
Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017.
Fischer CP, et al. The anti-inflammatory effects of NSAIDs impair muscle repair. J Physiol. 2005.
Leduc O, Bourgeois P. Manual lymphatic drainage in chronic lymphedema. Ann Dermatol Venereol. 1997.
Rockson SG. Lymphatic transport in the regulation of tissue immunity. Am J Physiol Heart Circ Physiol. 2001.
Shaw G, et al. The role of collagen supplementation in skeletal muscle, tendons, and ligaments. J Int Soc Sports Nutr. 2017.
Zawieja DC. Lymphatic biology and the microcirculation: past, present, and future. Microcirculation. 2009.