You’ve twisted your ankle, and it’s swollen and sore by the next morning. Or maybe you’ve been battling a nagging cold that just won’t quit. Is that inflammation – and is that a bad thing?

“A lot of people use the word inflammation, but what they’re really trying to say is, ‘I’m in pain,’” says William Torelli, DO, a rheumatologist at Jefferson Health in Voorhees. 

This misunderstanding often leads to confusion about whether inflammation hurts or helps our body. The truth is it can do both. “Inflammation is the body’s response to some sort of insult or injury,” explains Amanda Deal, DO, a family medicine physician at Inspira Primary Care in Deptford. “In some cases, it’s a good thing because it helps your body heal. But sometimes the body can go overboard, and when inflammation persists for too long, it can cause real harm.”

The body’s natural defense

When you injure yourself or get sick, inflammation kicks in as part of your immune response. White blood cells rush to the site of injury or infection, releasing chemical signals to recruit more immune cells and promote healing, which can cause tenderness and swelling. “Take a sprained ankle, for example,” says Deal. “The swelling, redness and heat you feel are signs that your immune system is sending reinforcements to the area to help heal the damage.”

This same process happens when you catch a virus or a bacterial infection. “Without inflammation, infections like pneumonia or a bacterial infection in your bloodstream could be deadly,” explains Torelli. 

Mark Fisher, MD

When inflammation is out of control

While short-term inflammation helps with healing, problems arise when the immune system triggers an inflammatory response without a clear cause – or when inflammation becomes chronic. In these situations, inflammation can do more harm than good.

“With autoimmune disorders, the immune system fails to recognize the body as ‘self,’” explains Mark Fisher, MD, a rheumatologist in Haddon Heights. 

Rheumatoid arthritis, lupus and psoriasis are examples of autoimmune diseases often tied to genetics. “The immune system perceives our own tissues as foreign and triggers an attack. It releases substances to fight what it thinks is an infection, but that inflammation ends up damaging our own tissues,” says Fisher.

This inflammation can affect various parts of the body. “It can cause joint pain, swelling and warmth, but it can also lead to conditions like pericarditis – inflammation around the heart, pleurisy – inflammation around the lungs, and nephritis – inflammation in the kidneys,” Fisher explains.

Over time, unchecked inflammation can severely damage organs, leading to diseases like heart and kidney failure, and even death. Unfortunately, these risks aren’t always well recognized, so managing chronic inflammation is critical. “We’ve made tremendous strides with medications that help control inflammation, allowing patients to live more normal lives,” Fisher adds.

Allergies are another example of inflammation going wrong. “The immune system is overreacting to something harmless, like pollen or pet dander, and triggering unnecessary inflammation,” says Torelli.

William Torelli, DO

How to know if you’re inflamed

While inflammation is often associated with pain, it has other symptoms too. “Redness, heat, swelling and loss of function are the classic signs,” says Torelli. While pain is often a feature, he adds, there are other reasons you may be hurting – such as neuropathic pain or tenderness from wear-and-tear arthritis – that don’t involve inflammation.

To accurately diagnose inflammation, doctors rely on physical exams, blood tests and imaging. Blood tests, like those that measure inflammatory markers, and imaging techniques, such as X-rays or MRIs, help identify whether joints or tissues are inflamed. 

Steps to take

While you can’t entirely avoid inflammation, you can take steps to reduce unnecessary chronic inflammation. Deal often recommends a plant-based diet to help minimize long-term health issues, including inflammation. “A plant-based diet, rich in fruits, vegetables and soy products has shown promise, particularly for heart disease,” she says.

Amanda Deal, DO

Torelli advises his patients to consider the Mediterranean diet, which emphasizes whole grains, colorful vegetables and lean proteins for its anti-inflammatory properties. “Cutting back on red meat, sugar and processed foods can help reduce flare-ups, especially for conditions like gout,” he adds. 

Supplements such as turmeric, vitamin C and fish oil are also thought to have anti-inflammatory effects.

Over-the-counter anti-inflammatories like ibuprofen (Advil) or naproxen (Aleve) can offer relief if you’re dealing with inflammation after an injury. “Advil is shorter acting, while Aleve lasts longer,” Deal says. 

“If you’ve been experiencing pain or swelling for weeks, especially if it’s affecting how you move, it’s worth checking in with your doctor,” says Deal. “Sometimes, treating the root cause can stop inflammation from getting worse.”

 “Chronic inflammation can cause long-term damage if it’s not treated properly,” adds Torelli. “It’s always better to figure out what’s going on sooner rather than later.”