Inflammation: What Is It and What Can You Do About It?

by Carien Boshoff

You've probably heard that inflammation is "bad" and that you should try to reduce it. Social media is full of tips about anti-inflammatory foods, supplements and treatments.

The truth is, inflammation isn't always something to avoid.

Inflammation is your body's natural healing response. It's how your immune system helps repair damaged issues, fight infection and recover after an injury. Without inflammation, cuts wouldn't heal, muscles wouldn't recover after exercise and broken bones wouldn't mend.

The key is understanding the difference between healthy inflammation, which helps your body heal, and long-term inflammation, which may be associated with some health conditions.

What is inflammation?

Inflammation is your body's way of protecting itself. If you roll your ankle, strain a muscle or catch a virus, your immune system gets to work. It sends specialised cells to the affected area to begin repairing tissue and fighting infection. This process is completely normal and is an important part of healing.

There are two main types of inflammation.

Acute inflammation

Acute inflammation happens after an injury or illness and usually lasts for a short time. You might notice:

• Pain or tenderness

• Swelling

• Warmth around the area

• Redness

• Difficulty moving comfortably

These changes can seem worrying, but they're often signs that your body is doing exactly what it needs to do to heal.

Chronic inflammation

Sometimes inflammation can remain active for longer than expected. This is known as chronic, or long term, inflammation.

Long term, low grade inflammation has been associated with a range of chronic health conditions, although the relationship is complex and varies between individuals. These conditions may include:

• Heart disease

• Type 2 diabetes

• Some autoimmune conditions

• Osteoarthritis

• Some persistent pain conditions

Many different factors influence chronic inflammation, including genetics, lifestyle, medical conditions and overall health.

Is inflammation always bad?

Not at all. In fact, inflammation is essential. Without it:

• Cuts wouldn't heal.

• Bones wouldn't repair after a fracture.

• Muscles wouldn't adapt and become stronger after exercise.

• Your body would struggle to fight infections.

For example, it's normal to feel sore after trying a new workout. This doesn't necessarily mean you've damaged your body. In many cases, it's simply part of the process that helps muscles adapt and become stronger.

Instead of trying to remove all inflammation, it's more helpful to support your body's natural healing processes.

What can contribute to inflammation?

Many things influence how your immune system works.

Injury: If you've sprained an ankle, hurt your back or strained a muscle, some inflammation is expected. It's part of the normal healing process.

Infection: When you have a cold, the flu or another infection, inflammation helps your immune system fight off the germs causing the illness.

Not moving enough: Our bodies are designed to move. Regular physical activity supports many body systems, including your immune system. Long periods of sitting or inactivity may affect your overall health over time.

Poor sleep: Sleep is when much of your body's recovery takes place. Not getting enough good quality sleep may affect healing, energy levels and how your body responds to stress.

Diet: There isn't one magic "anti-inflammatory" food. Instead, your overall eating pattern matters most. Eating a variety of vegetables, fruit, wholegrains, lean proteins and healthy fats helps provide your body with the nutrients it needs to recover and stay healthy.

Stress: We all experience stress. When stress continues for long periods, it can affect sleep, recovery and overall wellbeing. Finding healthy ways to manage stress may benefit both your physical and mental health.

Smoking and excessive alcohol: Smoking and drinking excessive amounts of alcohol can affect healing and overall health.

Does exercise increase inflammation?

Exercise causes a small, temporary increase in inflammation, but that's actually a normal and beneficial response. It's part of how your muscles, tendons and bones adapt to become stronger.

Regular exercise is associated with many health benefits and may help your body better regulate long term inflammation over time.

Some great ways to stay active include:

• Walking

• Swimming

• Cycling

• Strength training

• Pilates

• Yoga

• Any activity you enjoy and can do consistently

How can you support your body's recovery?

There isn't a single solution that works for everyone, but these habits support overall health and recovery.

1. Keep moving

Movement helps keep joints healthy, muscles strong and your body functioning well.

Your healthcare provider may recommend:

• Strength exercises

• Walking or cycling

• Stretching or mobility exercises

• A gradual return to activities you enjoy

2. Prioritise sleep

Good sleep supports healing.

Helpful habits include:

• Going to bed at a similar time each night

• Limiting screens before bed

• Keeping your bedroom cool and comfortable

• Aiming for enough sleep each night

3. Eat a balanced diet

Focus on eating a variety of nutritious foods rather than chasing the latest health trend. Small, consistent habits are often more sustainable than restrictive diets.

4. Manage stress

Everyone manages stress differently. Some people find these strategies helpful:

• Regular exercise

• Spending time outdoors

• Mindfulness or breathing exercises

• Talking with friends or family

• Speaking with a healthcare professional when needed

5. Osteopathic care

Osteopaths assess how your body moves and work with you to identify factors that may be contributing to pain, stiffness or reduced movement. Treatment is tailored to the individual and may include hands on techniques, exercise advice and education to support self management.

Management may include:

• Hands on techniques such as joint mobilisation or soft tissue techniques

• Advice about movement and activity

• Individualised exercise recommendations

• Education to support self management

Hands on treatment is generally used alongside active approaches such as exercise and self management. The aim is to help improve movement, support function and assist you in managing your symptoms as part of an overall healthcare plan.

Take home message

Inflammation is a normal part of your body's healing response. While persistent inflammation may be associated with some health conditions, inflammation itself is not always something to eliminate.

Supporting your overall health through regular movement, adequate sleep, balanced nutrition, stress management and healthy lifestyle habits can help your body function at its best.

If your pain, swelling or other symptoms are persistent, worsening or affecting your daily activities, it's important to seek assessment from an appropriately qualified healthcare professional to determine the most appropriate management for your individual situation.

References

Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92.

Gleeson, M., Bishop, N. C., Stensel, D. J., Lindley, M. R., Mastana, S. S., & Nimmo, M. A. (2011). The anti-inflammatory effects of exercise: Mechanisms and implications for the prevention and treatment of disease. Nature Reviews Immunology, 11(9), 607–615.

National Health and Medical Research Council. (2025). Australian Dietary Guidelines. https://www.nhmrc.gov.au

World Health Organization. (2025). Physical activity. https://www.who.int