How to Reduce Joint Inflammation Quickly (and Naturally)

Here we have our evidence-based look at how to reduce joint inflammation quickly.

Whether it's from arthritis pain, swelling, injury recovery, or something else, joint inflammation can severely limit your everyday activities.

In other words, managing joint inflammation is important not only to protect your long-range joint health but also to help you function normally, move without pain, be productive, and ultimately, enjoy life.

Read on to discover practical ways of finding relief from joint discomfort — fast.

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Fastest Ways to Calm Joint Inflammation & Chronic Pain

The fastest ways to reduce joint inflammation include:

• R.I.C.E (rest, ice, compression, elevation) - one of the most widely used methods for reducing swelling and inflammation after an injury. If the inflammation is not injury-related, skip extended rest and just ice the area for 15 minutes every 2-3 hours while awake. Compression and elevation may help with swelling [1].
• Cold vs heat - cold is ideal for acute inflammation to help constrict blood vessels and lower inflammation, while heat can help later if the problem is chronic [2].
• Nonsteroidal anti-inflammatory drugs. - OTC NSAIDs like 400 mg of ibuprofen can ease joint inflammation in as little as 45 minutes for effective pain relief and might help with severe joint pain when other methods fail [3]. Always take ibuprofen with food and watch for stomach and kidney irritation risks. For people who avoid NSAIDs, a common alternative for pain relief is acetaminophen.

Natural Supplements For Joint Inflammation

OTC painkillers and anti-inflammatory drugs work fast but sometimes have side effects.

If you want natural options to take daily, here are some with evidence. They probably won't be as strong, and often take at least a week to kick in, but are generally considered much healthier for long-term use.

Other supplements you can take to alleviate joint inflammation include glucosamine, chondroitin, MSM, and hyaluronic acid. Last but not least, vitamin D, a deficiency in which is shown to aggravate inflammation and pain [10].

These dietary supplements work best alongside an anti-inflammatory diet, with one of our favorites being the Mediterranean diet.

It's a classic dietary pattern, rich in olive oil, whole grain, and vegetables, that shows strong anti-inflammatory properties and supports overall health.

Anti-Inflammatory Diet: Daily Basics to Fight Inflammation

Foods to consume for less painful joints and to help manage pain include:

• Fatty fish
• Blueberries
• Leafy greens
• Tart cherries
• Turmeric with black pepper.

Out of these foods, we want to highlight tart cherries. They can relieve markers of inflammation within hours of ingestion, making them possibly the fastest-acting natural option available. [11, 12, 20, 22].

You just need to ensure you're consuming optimal amounts of tart cherries. Some research suggests it might be between 80-180 cherries per day, or 237 mL of tart cherry juice or 15 mL of concentrate.

Needless to say, this can be a pain to maintain, plus the high sugar load of juices can taint the benefits. This is where supplements shine as a convenient, sugar-free alternative.

Performance Lab® Sleep provides 500 mg of CherryPURE®, a 50:1 concentrated extract from whole Montmorency tart cherry, per daily serving.

You May Also Like: Tart Cherries for Arthritis

Foods to Avoid

Pairing a tart cherry supplement with a healthy diet low in refined carbohydrates and processed foods can help you notice improvement faster.

For example, one of the common offenders is refined sugar. Stripped of its natural fiber, vitamins, and minerals, it's a high-glycemic, simple carbohydrate that rapidly spikes insulin and is linked to increased inflammation (not a good one), and increased pain in aching joints.

Other foods to consider limiting or avoiding include processed red meat (bacon, ham, sausage, salami, etc.), excessive quantities of saturated fat, fried foods, beer (and alcohol in general if your gut doesn't handle it well), and refined bakery products.

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What to Drink

In terms of drinks, water, green tea, tart cherry juice (without added sugars), and berry smoothie are all solid choices for addressing joint inflammation quickly. [11, 12].

Targeted Joint Tips: Knee, Wrist and Other Joints

If you have recurring inflammation in a particular joint, such as your knee or wrist, gentle movement may help relieve discomfort quickly [14].

When it comes to arthritis flare-ups in a wrist, try doing light wrist exercises and stretching.

A physical or occupational therapist can design exercises to help you maintain good posture and reduce stress on joints.

Your doctor may also prescribe non-steroidal anti-inflammatory creams. These often work well but may have fewer side effects than oral NSAIDs [18, 21].

Lifestyle Hacks for Faster Relief & Long-Term Control

As little as 12-16 hours of fasting (abstaining from all food and calorie sources) can lower inflammation markers in the body [17, 19]. Multiple studies demonstrate it can relieve symptoms of arthritis and joint discomfort.

In addition, gentle exercise and movement can help relieve pain and swelling. [14] Swimming, cycling, and careful strength training are also worth considering. If you have inflamed knees, go on a walk — it's effective for circulation and inflammation relief.

Getting deep rest every night ensures recycling of dead cells, relieves inflammation, and helps your joints recover from daily impacts [13].

Weight management is also important. Obesity is a major risk factor for joint problems like osteoarthritis [16]. Tracking your calories in vs. calories out, combined with a healthy training routine, is key to maintaining a healthy weight that doesn't add pressure on your joints.

What To Do When Natural Methods Aren’t Enough

If you've tried the natural supplements, are consistent with exercise, your diet is devoid of junk foods and incorporates healthy anti-inflammatory fruits and vegetables, and you've even taken OTC anti-inflammatories, but inflammation is still raging or coming back, it's time to see a healthcare professional.

They will be able to diagnose the culprit behind your joint discomfort and may prescribe stronger anti-inflammatories. In case of rheumatoid arthritis, gout, or similar diagnoses, they may refer you to a specialist for specific treatments for long-term relief.

Summary: Fast Action Plan You Can Use Today

• Quick Fix: Talk with your doctor about taking OTC non-steroidal anti-inflammatory drugs or acetaminophen for the fastest relief.
• Stay Lightly Active: Short power-walks or mobility drills to keep blood moving (unless acute injury where you need rest until it heals).
• Hydrate & Anti-Inflammatory Drinks: Water, green tea, unsweetened tart cherry juice.
• Eat Smart: Fatty fish, berries, leafy greens, turmeric + black pepper; avoid refined sugar & fried foods.
• Natural Stack: Turmeric/curcumin, omega-3s, boswellia, ginger, vitamin D.
• Optional Boost: 16-hour fast or regular intermittent fasting to lower inflammatory markers.
• Long-Term Support: Consider Performance Lab® Flex + Omega-3 as part of ongoing joint care.

FAQs

How long does joint swelling take to go down?

Joint swelling (effusion) from a minor injury or sprain can take a few weeks to go down. In more severe cases, such as when a bone is broken, it can take months to heal. Swelling from osteoarthritis can be an ongoing, lifetime condition, but it's possible to soothe the symptoms with medications, an anti-inflammatory diet, and other interventions.

What is the fastest way to flush inflammation?

There is no fastest way to "flush" inflammation. However, for acute or local inflammation, a NSAID like ibuprofen is usually the fastest way to relieve the discomfort. Combining an anti-inflammatory diet, consistent sleep hygiene, and regular exercise is a fundamental approach to addressing inflammation long-term.

Is walking good for inflamed knees?

Walking is often helpful for inflamed knees. A low-impact exercise, walking boosts circulation, promotes synovial fluid, and strengthens muscles and connective tissues around knees, along with relieving pain.

What drink reduces inflammation the most?

Tart cherry juice is one of the best natural options for inflammation relief. High in antioxidants, it's commonly used by athletes to aid post-exercise soreness and recovery. Other drinks that may contribute to inflammation relief include green tea extract, turmeric milk (with black pepper), and bone broth.

What are the worst foods for joint pain?

High-fructose corn syrup can disrupt the gut microbiome, fried foods pack omega-6 oils that inflame joints, processed meats link to higher arthritis risk, and beer may aggravate osteoarthritis symptoms. These are worth limiting for happier joints.

Long-Term Joint Care: Beyond Quick Fixes

While taking a pill of ibuprofen can reduce joint inflammation quickly, if the source of inflammation is deeper, this is unlikely to solve the problem long-term.

Joint resilience comes from your daily habits: nutrition that avoids trigger foods and emphasizes joint-friendly foods, regular movement, and smart recovery.

Targeted joint care is especially important if your flare-ups keep coming back. This is where supportive formulas like Performance Lab® Flex and Performance Lab® Omega-3 fit into the bigger picture.

Performance Lab® Flex

Designed for daily joint support, Flex blends anti-inflammatory botanicals like Boswellia and turmeric, which may help with joint comfort and movement. Flex is meant to complement an active lifestyle and long-term mobility goals, not just short-term relief.

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Performance Lab® Omega-3

Rich in clean, plant-based EPA and DHA, Omega-3 provides nutrients that support the body’s natural inflammatory balance and overall joint health. A simple way to bolster everyday nutrition for joints.

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