10 Best Ankle Sprain Home Remedies and Treatment

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We all suffer from sprained ankle conditions in our life sooner or later. In fact, a sprained ankle is the most common form of an ankle injury.

And if not treated on time, it can get worse resulting in chronic ankle pain which is sometimes very hard to treat.

Twisted Sprained Ankle

Knowing a few treatment tips and home remedies will help us to manage the condition in an effective way.

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

Ankle in our body is considered to be a ‘hinged’ joint which 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 tears down either due to sprain in ligament or muscle straining.

The lateral ligament sprain is the most common reason for ankle sprain where the ankle turns under and sole faces inward which damages the ligaments on the outside of the ankle.

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.

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 on 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 upon the degree of ankle pain which a person suffers from. There are in general three categories of ankle pain which are as follows:

☑ Grade 1 :

In first degree pain, lateral ankle ligaments get stretched or tears down partially causing mild ankle pain and swelling.

There may be only mild swelling seen around the bone on the outside area of the ankle. This type of condition may cause joint stiffness and difficulty in walking or running.

☑ Grade 2:

The second degree of ankle pain develops when 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 ligament takes place. A person affected by third-degree pain has to experience severe pain which is sometimes followed by no pain at all.

Recovery Time For Ankle Sprain

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 of the cases, may take from 12-24 weeks. This may, however, depend on several factors.

10 Best Home Remedies For Sprained Ankle

How do you treat a sprained ankle at home fast?

Home remedies for sprained foot, work great in most of the cases, especially when the injury is minor.

However, if the pain does not go after trying these home remedy for sprained foot, its important to get in touch with your doctor for getting the proper diagnosis and some prescribed medications which can help.

1- Turmeric:

This healing herb is 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 on 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 to this, you can also consume turmeric powder (1 tsp) with a glass of warm milk, twice a day, to get relief from the pain.

2- Garlic:

Garlic comes loaded with anti-inflammatory properties which can help in healing the symptoms of sprained ankle very fast.

Not only it accelerates the recovery process and time but also it 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 in a day if required.

3- Ginger:

Using ginger roots is another common method for relieving from sprained ankle symptoms fast. In a bowl add few cups of water and some sliced ginger. Boil it for few minutes and leave it to make 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.

4- Onion:

Onions are also rich in anti-inflammatory properties due to which it helps in curing the severe pain of a sprained ankle.

You can chop onions into small pieces and wrap them into 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 the relief.

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 allergic for many, care that you take a small test by trying it out on small skin areas before you apply it completely. Also, care 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 in an effective way. This salt is rich in magnesium which helps in soothing the sore muscles and pain very fast.

You can add a cup of Epsom salt in 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- Olive Oil:

Olive oil is rich in phenolic compounds that can help in faster healing of the 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 few days to completely relax your strained muscles.

8- Castor Oil:

Castor oil being inflammatory in nature has been used since ages for getting 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. For enhanced relief, you can apply the heat on this pad using a hot water bottle.

9- 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-hematomatic and tissue regenerative properties due to which it can help in soothing the aching sprained ankles very fast.

You can massage your feet with the best recommended therapeutic oils or can use a towel compress method to reduce the swelling, inflammation, and pain of the affected foot area.

10- Apple Cider Vinegar:

Vinegar for sprained ankle can be used as vinegar wraps which can help you effectively in treating 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.

In addition to above home remedies for sprained foot, 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, care that you do regular exercises and stretching to strengthen your ligaments.

Avoid consuming caffeine, alcohol, and salt as it can slow down the healing process of your sprained ankle.

Best Treatment for Ankle Sprain or Twisted Ankle

What to do when you sprain your ankle?

Treating the sprained or twisted ankle should be a foremost task for you which you should concentrate on.

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.

☑ Rest:

Giving proper rest to the affected ankle joint is the first and foremost 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 in a healthy manner.

☑ Using an ice pack:

When you get your ankle sprained it should be noted that you do avoid the usage of heating pads, hot showers, or any type of pain killers for about 24 hours.

These can promote the blood flow towards the affected area and can cause swelling.

You can instead use the ice pack for getting some relief. In fact, ice therapy is considered as 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.

☑ Using ankle brace for compression:

Using a high-quality ankle sprain brace is a most important step as it helps you in protecting your ankle and will also help in avoiding any further damage or injury to the sprained foot.

Compression ankle sleeves, braces, and socks are available online to buy. These are easy to use and can be worn for a few hours in a day (as recommended by your doctor) for getting relief.

☑ 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 are suffering from painful ankles. These are also good for those allergic to other materials like leather.

☑ Elevating the foot:

Using leg elevator pillows is one of the best-recommended treatment 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 the extra swelling and bruises in the affected joint.

☑ Get professional help:

Now, if its a 2nd or 3rd-grade sprain you may need some extra professional help for getting it treated.

Your doctor after carefully diagnosing your condition may recommend some medications and best cream for sprained ankle that can be tried out to cure a sprained ankle fast.

This may take anything from 3 days to a few weeks for getting your ankle back to work once again.

How Long Should You Stay Off A Sprained Ankle?

Sprained ankle usually needed to be immobilized in the past, for getting recovered.

But today podiatrists emphasize more on “functional recovery” due to the fact that 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. During this time, you can use crutches or walking cane to move.

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, care 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 gets healed faster.

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