We all suffer from sprained ankle conditions once in our lives because it’s the most common form of ankle injury.
If not treated on time, it can get worse, resulting in chronic ankle pain, which is sometimes very hard to treat.
Knowing a few natural home remedies will help us manage the condition effectively.
But before we get into all these details, let us share some knowledge about the sprained ankle condition, its causes, symptoms, and types.
Ankle Sprain Causes
The ankle in our body is considered to be a ‘hinged’ joint that enables your foot to move in two primary directions: away from the body and towards the body.
An ankle sprain occurs when ligaments stretch or tear down either due to a sprain in the ligament or muscle strain.
The lateral ligament sprain is the most common reason for ankle sprain, where the ankle turns under and the sole faces inward, which damages the ligaments on the outside of the ankle.
Sudden twisting of the foot also causes ankle sprain condition as it results in a complete or partial ligament tear. In case of twisted, rolled, or sprained ankle condition, it becomes difficult to perform leg-related functions like jogging, standing, running and walking.
Signs and Symptoms of Ankle Sprain
A few major signs and symptoms of a sprained ankle include swelling, itching, redness, pain, tenderness, stiffness, and numbness. Other symptoms of foot or ankle sprain are:
- Ankle blisters
- Ankle clones
- Acute fever
- Rashes on ankle
- Ankle joint contractures
- Weakness in the affected area
- Inability to bear the weight
- Pain while running or touching
- The feeling of cold sensation in the affected area
- Feeling of pain during the change of weather
Different Grades (Types) of Ankle Sprain
An ankle sprain can be categorized into different grades/types depending on the degree of ankle pain that a person suffers from. These are as follows:
☑ Grade 1 : In first-degree pain, the lateral ankle ligaments are stretched or torn partially, causing mild ankle pain and swelling.
There may be only mild swelling seen around the bone on the outside of the ankle. This condition may cause joint stiffness and difficulty walking or running.
☑ Grade 2: The second degree of ankle pain develops when the ligament tears down moderately.
In such a condition, a person may feel instability in the joint and find it difficult to walk or run. The affected area may show signs of swelling, redness, and stiffness.
☑ Grade 3: In this 3rd degree of pain, the joint becomes unstable as the total rupture of the ligament takes place.
A person affected by third-degree pain has to experience severe pain which is sometimes followed by no pain at all.
10 Best At-Home Treatment Options for Ankle Sprain
Ankle sprain causes immense pain and inflammation in the ankle region. A person affected with a sprained ankle suffers from an injury in the tissue, which makes it difficult for him or her to even walk in a proper manner.
But remember, if it’s a 1st-degree ankle sprain, you can get the help by just following the PRICE (protect, rest, ice, compression, and elevate) method.
In fact, giving proper rest to the affected ankle joint is the most important treatment measure that everyone has to follow strictly.
Instead of walking with the affected ankle joint, the person can use crutches to walk for a few days. Thereby he or she can rest the affected foot easily, and the healing process also progresses healthily.
Besides the rest, here’s what you should do when you sprain your ankle…
1- Ice pack
When you get your ankle sprained it should be noted that you should avoid the usage of heating pads, hot showers, or any type of pain killer for about 24 hours. These can promote the blood flow towards the affected area and can cause swelling.
You should instead use the ice pack to get some relief. In fact, ice therapy is considered one of the best home remedies for ankle sprain and foot injury.
You can make use of this therapy immediately after you get your foot injured. But do stop the icing if it does not help you out for 2-3 days.
2- Ankle brace
Using a high-quality ankle sprain brace for compression is the most important step, as it helps you protect your ankle and will also help in avoiding any further damage or injury to the sprained foot.
Compression ankle sleeves, braces, and socks are also available online to buy. These are easy to use and can be worn for a few hours a day (as recommended by your doctor) to get relief.
3- Elevate the foot
Using leg elevator pillows is one of the best-recommended treatments for a sprained ankle and torn ligaments.
Keeping your leg elevated while resting for a few days can also help alleviate the pain due to the rolled ankle or twisted ankle. This should be done immediately after the injury for at least 2 to 3 hours to avoid extra swelling and bruises in the affected joint.
4- Use quality footwear
Although you are required to take proper rest with a sprained ankle if at times you need to go out, care that you always wear premium quality shoes that are most comfortable.
Vegan footwear for men and women is most comfortable and is best to buy if you suffer from painful ankles. These are also good for those allergic to other materials like leather.
5- Arnica
Arnica is a quick way to heal a sprained ankle overnight. It not only helps in relieving the pain but also helps strengthen the joints and muscles.
You can use arnica essential oil or arnica gel (balm or ointment) for massaging the painful ankle.
After massaging, wrap your feet with a bandage and leave for about 5-6 hrs.
As arnica can be an allergen for many, remember that you take a small test by trying it out on small skin areas before you apply it completely. Also, be sure that you do not use it if you have open injuries or cuts.
6- Epsom Salt
Epsom Salt is another great home remedy to cure your bruised ankle symptoms effectively. This salt is rich in magnesium, which helps in soothing sore muscles and pain very fast.
You can add a cup of Epsom salt to a bucket of lukewarm water. Mix it well and immerse your feet for about ½ an hour. You can repeat the process 2 times a day for 2-3 days to get complete relief.
7- Healing Oils (Olive Oil & Castor Oil)
Olive oil is rich in phenolic compounds that can help in faster healing of ankle pain, inflammation, and swelling caused due to sprain.
You can massage your painful ankle with lukewarm olive oil for 10-15 minutes. Repeat it 2-3 times for a few days to completely relax your strained muscles.
Castor oil, being inflammatory, has been used for ages to get relief from sprained and sore muscles.
You can dip a pad made up of cotton cloth into the oil and place it on your affected painful region. Seal it with a plastic band or tape.
For about ½ an hour. You can apply the heat on this pad with a hot water bottle for enhanced relief.
8- Essential Oils
Using essential oils is one of the best home remedies for getting rid of sprained ankles fast.
Most of these oils are rich in antioxidants, anti-inflammatory, antiseptic, analgesic, anti-bacterial, astringent, fungicidal, anti-hematoma, tic, and tissue regenerative properties, which can help in soothing the aching sprained ankles very fast.
You can massage your feet with the best recommended therapeutic oils or use a towel compress method to reduce the swelling, inflammation, and pain of the affected foot area.
9- Apple Cider Vinegar
Vinegar for a sprained ankle can be used as vinegar wraps, which can help you effectively treat your sprained leg and ankle bone bruises very fast.
Vinegar wrap for swelling can be made by soaking a clean towel in the mixture of warm water and apple cider vinegar (ratio 1:1).
Wrap this towel around the affected ankle for 15-30 minutes. You can repeat the process by using cold water to reduce the swelling, if any.
10- Healing Spices (Turmeric, Ginger, Garlic, Onion)
Healing herbs are considered one of the best to heal a sprained ankle at home very fast.
Due to the anti-inflammatory properties of turmeric, it not only helps in soothing the inflamed joints and sprained muscles but also helps in enhancing blood circulation and in preventing blood clotting.
- In a small bowl of warm water, add a tsp of lime juice with two tsp of turmeric root powder.
- Mix it to make a thick paste and apply it to the affected region.
- Cover it with a bandage for about 10 hrs to get the relief. You can repeat the procedure for 3-7 days.
- In addition, you can also consume turmeric powder (1 tsp) with a glass of warm milk twice a day to relieve the pain.
Garlic comes loaded with anti-inflammatory properties, which can help heal the symptoms of a sprained ankle very fast. Not only does it accelerate the recovery process and time, but it also helps in strengthening the body and muscles.
You can mix a tbsp. of garlic juice with coconut oil (or almond oil) and massage it very gently over the affected area. Leave it for about an hour, and then rinse it with clean, warm water. Repeat the process 2-3 times a day if required.
Using ginger roots is another common method for relieving sprained ankle symptoms fast.
- Add a few cups of water and some sliced ginger to a bowl. Boil it for a few minutes and leave it to cool lukewarm.
- Now, soak a clean towel in the solution and wrap it around your painful ankle for 2-3 hours. Repeat 2-3 times in a day if needed.
Onions are also rich in anti-inflammatory properties, which help cure the severe pain of a sprained ankle.
- You can chop onions into small pieces and wrap them in a clean cotton cloth.
- Place this wrap on the affected region for about 1-2 hours.
- Repeat 2-3 times in a day if required.
You can also use refrigerated onion (for 2 hrs), chop it and mix a tbsp. of salt. Put this on the painful ankle area (for about 5-8 hrs) and wrap it with a plastic bandage to get relief.
In addition to the above home remedies for sprained feet, you can use certain herbs such as Rosemary, White Willow Bark, and Aloe vera, which can help you make a sprained ankle heal faster.
Also, make sure that you do regular exercises and stretching to strengthen your ligaments. Avoid consuming caffeine, alcohol, and salt, as they can slow down the healing process of your sprained ankle.
How Long Does It Take for a Sprained Ankle to Heal?
Depending on the grade and severity, it may take from a few days to a few weeks – to get your sprained ankle completely healed.
While Grade 1 ankle sprain can get healed in about 5-15 days, Grade 2 ankle sprain can take from 4-8 weeks to get recovered.
Grade 3 ankle sprain is more severe and complex in most cases and may take from 12-24 weeks. This may, however, depend on several factors.
Now, if it’s a 2nd or 3rd-grade sprain, you may need extra professional help to treat it.
Your doctor, after carefully diagnosing your condition, may recommend some medications and a cream for a sprained ankle that can be tried out to cure a sprained ankle fast. This may take anything from 3 days to a few weeks to get your ankle back to work once again.
How Long Should You Stay Off a Sprained Ankle or Twisted Ankle?
Sprained ankle usually needed to be immobilized in the past for getting recover.
But today, podiatrists emphasize more on “functional recovery” more because complete immobilization can make the tissues of sprained ankle weaker if left for long.
Doctors, therefore, recommend staying off the ankle for 2-4 days. You can use crutches or a walking cane to move during this time.
An ankle brace or a walking boot can then be used according to the requirement for healing the sprain.
No matter how severe your sprain is or what caused your ankle to get sprained, be sure that you do not force or stress yourself too much.
Avoid working hard for a few days and give sufficient rest & time so that your ankle heals faster.
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