Swelling is one of the most common problems after a sports injury. Whether it’s an ankle sprain from basketball, knee pain from netball, or calf tightness from running, swelling is the body’s way of protecting and healing an injured area. While some swelling is normal, too much can slow recovery and limit movement.

At our Goodwood physio clinic, we often recommend a combination of proven strategies to manage swelling, such as Compression, Elevation, Relative Rest and Ice (C.E.R.I principles). In addition to these, some people also benefit from using washing soda crystals as an overnight wrap. This simple home remedy has been used for generations to help draw out excess fluid and support recovery, especially in the early stages after injury.

In this article, we’ll guide you through what washing soda crystals are, where to find them in Adelaide, how to use them safely, and when you should seek professional care from your sports physiotherapist.

Where to Buy Washing Soda Crystals in Adelaide

Washing soda crystals—sometimes called soda ash or sodium carbonate—are inexpensive and widely available. You’ll usually find them in the cleaning aisle of most large supermarkets – try looking for Bexter Soda Crystals, or Lectric Washing Soda Crystals. A single packet goes a long way, so it’s a cost-effective option to keep in the cupboard if you or your family are active in sport and prone to injuries.

How to Use Washing Soda Crystals for Swelling

Here’s a safe and effective way to apply a soda crystal wrap at home:

  1. Grab what you need:

    • Washing soda crystals

    • A clean, dry cotton tea towel or pillowcase

    • Glad wrap (cling film)

    • Tape or a light bandage to help secure the wrap

  2. Prepare the towel:

    • Lay the towel flat on a bench or table.

    • Sprinkle an even layer of soda crystals over the middle third of the towel.

    • Fold the outside thirds over the top of the crystals so they are sealed inside forming a thin, even layer.

  3. Apply to the injured area:

    • Place the folded towel over the swollen joint or area with the single thickness of the material closest to the body. Common areas include the ankle, knee, wrist or elbow.

    • Make sure the crystals are not in direct contact with your skin, as this can cause irritation.

  4. Secure the wrap:

    • Wrap glad wrap around the towel and limb to hold everything in place.

    • The wrap should feel snug but never tight enough to cut off circulation.

  5. Leave it on overnight:

    • You can leave the wrap on for several hours or overnight while you rest.

    • In the morning, remove it, discard the used crystals, and wash the towel before using it again.

    • Take notice of how damp the cloth is and any change in your swelling!

Safety Precautions and Contraindications

While washing soda wraps are simple, there are important things to keep in mind:

  • Never apply crystals directly onto your skin—always have a fabric barrier.

  • Do not use on cuts, grazes, or broken skin.

  • People with diabetes, poor circulation, neuropathy, or vascular disease should avoid using soda crystal wraps unless cleared by their GP.

  • Always check circulation—fingers and toes should remain warm and pink.

  • Stop using immediately if you notice irritation, itching, or discomfort.

When to Seek Professional Help

Although soda crystal wraps can help manage swelling, they are not a cure. If swelling is severe, persistent, or accompanied by significant pain, you should always seek professional advice.

At our clinic, we provide sports physiotherapy in Goodwood and Adelaide to support runners, athletes, and active individuals through all stages of injury rehab. Whether it’s an ankle sprain, knee swelling, or muscle strain from training, our team can assess your condition, provide hands-on treatment, and guide you with the right exercises to get you moving again.

We often work with athletes training for events, including those looking for a running physio in Goodwood or clients recovering from long-term injuries who need tailored rehabilitation. No matter the sport or activity, our goal is to help you recover faster and return safely to doing what you love.

Final Word

Washing soda crystal wraps are a low-cost, easy-to-use home remedy that may help reduce swelling after sports injuries. When used correctly, they can support the body’s natural healing process and complement the care you receive from your physiotherapist.

✅ If in doubt about how to manage your injury or condition, please get in contact with our Goodwood physio team for personalised care and advice.