How to Reduce Swelling in 3 Minutes
Fast & Effective Method
As originally published in In Fitness And In Health on Medium.com.
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Dealing with persistent swelling can be a frustrating and painful ordeal. When traditional methods, such as ice, compression, and anti-inflammatory medication, fail to provide relief, it’s easy to feel stuck. This was my reality for four weeks due to severe tendonitis, until I discovered a powerful, non-invasive solution that eliminated the swelling in just three minutes. This is the story of how whole-body cryotherapy not only resolved my immediate symptoms but also accelerated my recovery in ways I never expected.
The Injury: When Standard Treatment Isn’t EnoughI’m an active person. I walk, run and hike regularly, and have a 42kg dog that can take credit for all of it, including my strength training! However, after a series of back-to-back city trips, I developed a persistent, painful pressure in my foot that soon turned into significant swelling.
For weeks, I followed the standard I.C.E. protocol (Ice, Compress, Elevate). I used arnica and eventually a little ibuprofen, but despite my best efforts, the swelling and pressure buildups continued to get worse. It felt like I needed to crack my foot. Only I couldn’t. And when it eventually did crack, it felt like a nerve was being pinched every time.
So, four weeks in, I went to see a foot doctor who diagnosed me with severe tibialis anterior tendonitis.
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The immediate solution was a removable cast and a prescription for a very high dosage of ibuprofen. I consider myself quite an intuitive individual, and my gut told me that such a high dosage of ibuprofen would not be well-suited for my relatively slender body. But I wasn’t yet sure what alternative there could be.
A Chance Encounter with Cold TherapyThe next day, I was walking my dog and we happened to pass by a cryotherapy centre. I had heard of “cold therapy” but never tried it. Could this be the alternative to the heavy medication I was prescribed? After stepping inside to ask a few questions, I decided to give it a go.
For those unfamiliar with cryotherapy, whole-body cryotherapy (WBC) is a treatment that exposes the body to extreme cold (as low as -180°C / -300°F) for a short period, typically 2–4 minutes, in a specialised chamber.
I was given mittens and woolly slippers to protect my extremities, and disposable underwear. My session was 3 minutes, and they cooled the chamber to -120°C (-200°F). Naturally, the session was supervised the whole time.
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I won’t sugar coat it — the experience was COLD and undeniably intense. The cold first hit my knees, then my elbows and shins — a normal reaction as areas with less fat feel the cold first. For the final 45 seconds, I exposed my injured foot directly to the cold air.
Once done, they wrapped me in a robe to warm up again. It happened to be a very hot day outside, so within a couple of minutes, I was warm again.
The Astonishing 3-Minute ResultOnce the session was over and I had warmed up, I looked down at my foot. To my absolute amazement, the swelling that had plagued me for four weeks was completely gone. And what’s more, it never returned.
This single session allowed me to avoid the high-dose ibuprofen prescription entirely. While the tendonitis wasn’t instantly healed, the visible, external improvement was undeniable. I continued with cryotherapy twice a week while wearing the cast, and at my follow-up appointment two weeks later, my doctor was stunned by my rapid progress.
Cryotherapy proved its worth again when the cast caused compensatory pain in my calf and the bottom of my foot. Another three-minute session eliminated that muscle pain completely. So, after just 3.5 weeks, I am out of the cast, have far fewer pressure build-ups in my foot, and less muscle stiffness too.
As such, I will continue the cryotherapy sessions for another few weeks until I’m fully recovered.
The Science: Benefits and Risks of CryotherapyMy experience is supported by growing evidence of cryotherapy’s benefits, but it’s crucial to understand the full picture.
Potential Benefits
Cryotherapy is primarily used to manage pain and inflammation. The extreme cold causes blood vessels to constrict (vasoconstriction), which can significantly reduce swelling and inflammation in injured tissues. When you leave the chamber, your blood vessels dilate, flooding the area with nutrient-rich blood that can accelerate healing.
Other potential benefits include:
Enhanced Athletic Recovery: Many athletes use it to reduce muscle soreness after intense exercise.
Pain Relief: It can help manage chronic pain conditions like arthritis by numbing nerve endings.
Improved Mood and Sleep: Some users report a mood boost and better sleep, potentially due to the release of endorphins.
Metabolic boost: WBC may temporarily boost metabolism, potentially aiding in weight management or fat reduction efforts.
Important Risks and Considerations
Despite its benefits, whole-body cryotherapy is not a medically approved treatment by regulatory bodies like the FDA and carries risks. It is not suitable for everyone.
Individuals with the following conditions should avoid whole-body cryotherapy:
Unstable heart or blood pressure conditions (severe hypertension, heart attack history).
Cold-activated circulatory disorders, like Raynaud’s disease or cold intolerance.
Nerve conditions that reduce sensation (e.g., diabetic neuropathy).
Pregnancy.
The most common side effects are temporary and include numbness, tingling, or skin irritation.
For a full list of contraindications, click here.
Is Cryotherapy Worth It? A Final VerdictMy journey with cryotherapy was both unexpected and transformative. It provided immediate, visible results when conventional methods failed and has dramatically shortened my recovery time. The cost, however, is a significant factor. Since it is not covered by insurance, at least here in Switzerland, each session is an out-of-pocket expense, which adds up quickly.
For me, the investment was worth it because it saved me from a high-dose medication regimen and got me back on my feet weeks ahead of schedule.
So, if you are struggling with a stubborn injury involving swelling and inflammation, and you do not have any contraindications, whole-body cryotherapy could be a powerful tool in your recovery arsenal. It may not be a magic cure, but as I discovered, it can produce results that feel nothing short of miraculous.
Wherever you are on your healing journey, always remember that YOU ARE ENOUGH.
