This post is all about the best home remedies for sprained ankle

A sprained ankle is a common injury that occurs when the ligaments surrounding the ankle joint are stretched or torn, typically due to a sudden twist or turn of the foot. This can result in ankle pain, swelling, and limited mobility, making everyday normal activities challenging. While sprained ankles are often associated with athletes and sports injuries, they can happen to anyone during routine activities like walking or climbing stairs.

Fortunately, several effective home remedies can help alleviate discomfort and speed up the healing process. From the well-known RICE method to natural remedies like herbs and spices, these home treatments offer relief and support for those dealing with a sprained ankle. 

Symptoms of a sprained ankle

A sprained ankle typically presents a range of symptoms that can vary depending on the severity of the sprain and the extent of the injury. Common signs of a sprained ankle include pain, swelling, and bruising around the affected area, particularly on the outside of the ankle. Individuals may experience difficulty bearing weight on the injured ankle, leading to limping or favoring the uninjured foot. The ankle may feel tender to the touch, and there may be noticeable instability or weakness in the joint. In some cases, a popping or tearing sensation may be felt at the time of injury.

Additionally, stiffness and limited range of motion can occur, making it challenging to move the ankle freely. If the sprain is severe, there may be significant swelling and discoloration, indicating potential ligament damage. It’s essential to pay attention to these symptoms and seek prompt medical attention for an accurate diagnosis and appropriate treatment.

Here’s a list of symptoms commonly associated with a sprained ankle:

1. Pain, especially around the outer part of the ankle
2. Swelling in the affected area
3. Bruising around the ankle
4. Difficulty bearing weight on the injured foot
5. Limping or favoring the uninjured foot
6. Tenderness when touching the ankle
7. Instability or weakness in the ankle joint
8. A popping or tearing sensation at the time of injury
9. Stiffness in the ankle
10. Limited range of motion in the ankle
11. Significant swelling and discoloration (in severe cases)

Sprained Ankle Healing Time

The healing time for a sprained ankle can vary depending on the severity of the injury. Mild sprains, where the ligaments are stretched but not torn, may heal within 1 to 3 weeks with proper care, including rest, ice, compression, and elevation (the R.I.C.E. method).

Moderate sprains, involving partial tearing of the ligaments, typically take 3 to 6 weeks to heal, and may require additional treatments such as physical therapy to restore strength and flexibility.

Severe sprains, where the ligaments are completely torn, can take several months to heal, often requiring more intensive rehabilitation and, in some cases, surgical intervention.

During recovery, it’s crucial to avoid putting too much strain on the ankle too soon, as this can prolong the healing process or lead to chronic instability. Full recovery and return to normal activities depends on adherence to the prescribed treatment plan and gradual reintroduction of weight-bearing exercises.

The Best Home Remedies for Sprained Ankle

A sprained ankle is a common injury that can disrupt your daily routine and cause discomfort. However, with the right approach, you can effectively manage the symptoms and promote healing. From the RICE method to natural remedies like arnica and turmeric, there are various options available to alleviate pain and reduce swelling.

In addition to home remedies, physical therapy plays a crucial role in the rehabilitation process. A qualified physical therapist can develop a customized treatment plan to strengthen the muscles around the ankle, improve flexibility, and restore normal function. Through targeted exercises and techniques, physical therapy can help prevent future ankle injuries and reduce your recovery time. In some cases, depending on the severity of the injury, it’s necessary to wear an ankle brace. 

Let’s explore seven of these effective home remedies to help you recover and get back on your feet in no time.

RICE Method

The RICE method is a widely recommended approach for managing sprained ankles and other soft tissue injuries. It involves four key steps:

• Rest: Rest is crucial in the initial stages of a sprained ankle to prevent further damage and promote healing. Avoid putting weight on the injured ankle and refrain from activities that exacerbate pain or discomfort. Using crutches or a brace may be necessary to keep weight off the injured ankle.
• Ice: Applying ice to the injured ankle helps reduce pain, inflammation, and swelling. Ice constricts blood vessels, which can decrease blood flow to the injured area and alleviate swelling. Wrap a cold pack, ice pack, or a bag of frozen vegetables in a cloth and apply it to the ankle for 15-20 minutes every 2-3 hours during the first 48 hours after the injury.
• Compression: Compression helps stabilize the injured ankle and reduces swelling by applying pressure to the affected area. Use an elastic bandage or compression wrap to gently wrap the ankle, starting from the toes and working upward. Make sure the wrap is snug but not too tight, as excessive pressure can impede blood flow.
• Elevation: Elevating the injured ankle above the level of the heart can help minimize swelling and promote drainage of excess fluid. Prop up the ankle with pillows or cushions whenever possible, especially when resting or sleeping. Aim to keep the ankle elevated for several hours each day, particularly during the first few days following the injury.

Heat Pack: After the initial 48 hours, you may find relief by alternating ice therapy with heat therapy. Applying a heat pack or warm compress to the sprained ankle can help relax muscles, improve blood flow, and alleviate stiffness. Heat therapy is particularly beneficial for easing muscle tension and promoting flexibility.

Arnica

Arnica is a herb known for its anti-inflammatory properties and has been traditionally used to alleviate pain and reduce swelling associated with sprains, bruises, and other injuries. You can apply arnica topically in the form of creams, gels, or ointments to the affected area.

• How to Use: Apply arnica cream or arnica gel directly to the sprained ankle according to the instructions on the product packaging. Gently massage the arnica preparation into the skin surrounding the injured area. Repeat the application as needed, typically 2-3 times a day. Additionally, if your healthcare provider recommends it, arnica can be used alongside anti-inflammatory medications for added relief.
• Benefits: Arnica contains compounds such as sesquiterpene lactones and flavonoids, which are believed to possess anti-inflammatory and analgesic properties. These compounds may help reduce pain, swelling, and bruising, allowing for faster recovery from a sprained ankle.
• Precautions: While arnica is generally considered safe for topical use, it’s essential to avoid applying it to open wounds or broken skin. Additionally, some individuals may experience allergic reactions or skin irritation when using arnica. Perform a patch test before widespread application and discontinue use if any adverse reactions occur.

Incorporating arnica into your sprained ankle treatment regimen may provide relief from pain and swelling, complementing other home remedies and self-care measures for a speedier recovery. However, consult with a healthcare professional before using arnica, especially if you have any underlying medical conditions or are taking medications.

Turmeric

Turmeric is a bright yellow spice commonly used in cooking and contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties. Incorporating turmeric into your diet or using it topically may help alleviate pain and swelling associated with a sprained ankle.

• Consumption: Add turmeric powder to your meals, such as curries, soups, or smoothies, to enjoy its anti-inflammatory benefits internally. You can also brew turmeric tea by steeping turmeric powder or grated fresh turmeric root in hot water.
• Topical Application: Create a paste by mixing turmeric powder with a small amount of water to form a thick consistency. Apply the paste directly to the swollen or painful area of the sprained ankle and leave it on for 15-20 minutes before rinsing off with warm water.
• Supplements: Consider taking turmeric supplements, which are available in capsule or tablet form, to ensure a consistent intake of curcumin. Consult with a healthcare professional to determine the appropriate dosage and suitability of turmeric supplements for your specific condition.
• Precautions: Turmeric is generally safe for consumption and topical use, but it may interact with certain medications, such as blood thinners and diabetes medications. If you have any underlying health concerns or are taking medications, consult with your healthcare provider before incorporating turmeric into your sprained ankle treatment regimen.

By harnessing the anti-inflammatory properties of turmeric, individuals with a sprained ankle may experience reduced pain and swelling, facilitating a smoother recovery process. However, it’s essential to use turmeric responsibly and seek medical advice if you have any doubts or concerns.

Epsom Salt Soak

Epsom salt, also known as magnesium sulfate, is a mineral compound that has been used for centuries as a natural remedy for various ailments, including muscle soreness, inflammation, and sprains. Soaking the injured ankle in an Epsom salt bath can help reduce swelling, alleviate pain, and promote relaxation.

• Preparation: Fill a basin or bathtub with warm water, ensuring that there is enough water to submerge the affected ankle completely. Add Epsom salt to the water according to the instructions on the packaging. Stir the water gently to dissolve the salt thoroughly.
• Soak: Immerse the sprained ankle in the Epsom salt bath and allow it to soak for 15-20 minutes. Use this time to relax and gently move the ankle within a comfortable range of motion to promote circulation and flexibility.
• Frequency: Repeat the Epsom salt soak 2-3 times per day, especially during the initial stages of the injury when swelling and pain are most pronounced. As symptoms improve, you may gradually reduce the frequency of Epsom salt baths.
• Benefits: Epsom salt contains magnesium, which is absorbed through the skin during the soaking process. Magnesium has been shown to possess anti-inflammatory properties and may help relax muscles, reduce swelling, and alleviate pain associated with a sprained ankle.

Incorporating Epsom salt soaks into your sprained ankle treatment regimen can provide soothing relief and support the healing process. However, if you experience any adverse reactions or if your symptoms worsen, discontinue the Epsom salt baths and consult with a healthcare professional for further evaluation and guidance.

Ginger

Ginger is a root known for its potent anti-inflammatory and analgesic properties, making it a popular natural remedy for pain relief and inflammation reduction. Incorporating ginger into your diet or using it topically may help alleviate discomfort and promote healing in a sprained ankle.

• Consumption: Add fresh ginger root to your meals, such as stir-fries, soups, or teas, to enjoy its anti-inflammatory benefits internally. You can also brew ginger tea by steeping sliced ginger in hot water for several minutes.
• Topical Application: Create a ginger poultice by grating fresh ginger root and wrapping it in a clean cloth or gauze. Apply the poultice directly to the swollen or painful area of the sprained ankle and leave it on for 15-20 minutes. Alternatively, you can apply ginger essential oil diluted in carrier oil to the affected area for topical relief.
• Supplements: Consider taking ginger supplements, which are available in capsule or tablet form, to ensure a consistent intake of ginger’s active compounds, such as gingerol and zingerone. Consult with a healthcare professional to determine the appropriate dosage and suitability of ginger supplements for your specific condition.
• Precautions: While ginger is generally safe for consumption and topical use, it may interact with certain medications, such as blood thinners and diabetes medications. If you have any underlying health concerns or are taking medications, consult with your healthcare provider before incorporating ginger into your sprained ankle treatment regimen.

By harnessing the anti-inflammatory and analgesic properties of ginger, individuals with a sprained ankle may experience reduced pain and swelling, facilitating a smoother recovery process. 

Cayenne Pepper

Cayenne pepper contains capsaicin, which has been shown to possess analgesic properties, making it an effective natural remedy for pain relief. Cayenne pepper can help alleviate pain and discomfort associated with a sprained ankle when applied topically.

• Topical Application: Create a cayenne pepper paste by mixing cayenne pepper powder with a small amount of coconut or olive oil to form a thick consistency. Apply the paste directly to the swollen or painful area of the sprained ankle, ensuring that it covers the entire affected area. Leave the paste on for 15-20 minutes before rinsing off with warm water.
• Benefits: Capsaicin, the active compound in cayenne pepper, works by desensitizing nerve receptors called nociceptors, which transmit pain signals to the brain. This can help reduce the perception of pain and provide temporary relief from discomfort associated with a sprained ankle.
• Precautions: Cayenne pepper paste may cause a warming or tingling sensation upon application, which is normal and typically subsides after a few minutes. However, individuals with sensitive skin or open wounds may experience irritation or a burning sensation. Perform a patch test before widespread application and discontinue use if any adverse reactions occur.
• Frequency: Repeat the application of cayenne pepper paste 2-3 times per day, as needed, to manage pain and discomfort associated with the sprained ankle. It’s essential to monitor your skin’s reaction and adjust the frequency of application accordingly.

By utilizing the analgesic properties of cayenne pepper, you may experience temporary relief from pain and discomfort, enhancing your overall comfort and mobility during the healing process. However, if you experience persistent or worsening symptoms, discontinue the use of cayenne pepper paste and consult with a healthcare professional for further evaluation and guidance.

Comfrey

Comfrey is a medicinal herb known for its anti-inflammatory properties and its ability to promote tissue repair. It has been used for centuries to treat various musculoskeletal injuries, including sprains, strains, and bruises. Applying comfrey ointment or poultice to a sprained ankle can help reduce inflammation, alleviate pain, and support the healing process.

• Topical Application: Apply comfrey ointment or poultice directly to the affected area of the sprained ankle. Gently massage the ointment into the skin surrounding the injury, ensuring thorough coverage. Alternatively, you can create a comfrey poultice by crushing fresh comfrey leaves or using dried comfrey root powder mixed with water to form a paste. Apply the poultice to the sprained ankle and cover it with a clean cloth or bandage. Leave the poultice on for 1-2 hours before removing and rinsing off with warm water.
• Benefits: Comfrey contains compounds such as allantoin and rosmarinic acid, which have been shown to possess anti-inflammatory and analgesic properties. These compounds may help reduce swelling, alleviate pain, and accelerate the healing process by stimulating the production of new tissue.
• Precautions: While comfrey is generally considered safe for topical use, it’s essential to avoid applying it to open wounds or broken skin, as it may cause irritation or allergic reactions. Additionally, comfrey contains alkaloids that can be toxic when ingested or absorbed in large quantities. Therefore, it’s crucial to use comfrey externally only and avoid prolonged or excessive use.

Incorporating comfrey into your sprained ankle treatment regimen may provide relief from pain and inflammation, allowing for a smoother recovery process. However, it’s important to consult a healthcare professional before using comfrey, especially if you have any underlying health conditions or are pregnant or breastfeeding.

Exercises for a Sprained Ankle

Rehabilitation exercises are crucial for restoring strength, flexibility, and stability after a sprained ankle. Here are some effective exercises to aid recovery:

1. Range of Motion Exercises
   • Ankle Circles: Sit or lie down with your leg extended. Slowly rotate your ankle in circles, first clockwise and then counterclockwise. Perform 10 circles in each direction to improve flexibility.
   • Alphabet Exercise: While sitting, lift your foot off the ground and use your big toe to “write” the letters of the alphabet in the air. This exercise helps improve range of motion and coordination.
2. Strengthening Exercises
   • Toe Raises: Stand with your feet shoulder-width apart. Slowly raise your heels off the ground, balancing on your toes. Hold for a few seconds, then lower your heels back down. Perform 2-3 sets of 10-15 repetitions to strengthen your calf muscles.
   • Resistance Band Exercises: Use a resistance band to perform ankle dorsiflexion, plantarflexion, inversion, and eversion exercises. Secure the band to a stationary object, and move your foot against the resistance in each direction to build strength in the ankle.
3. Balancing Exercises
   • Single-Leg Stance: Stand on the injured foot, keeping the other foot slightly off the ground. Hold onto a sturdy surface for support if needed. Try to maintain balance for 20-30 seconds. Gradually increase the duration as balance improves.
   • Bosu Ball Balance: Stand on a Bosu ball or similar unstable surface with the injured foot. This exercise challenges your balance and engages stabilizing muscles around the ankle. Start with shorter durations and increase as stability improves.
4. Stretching Exercises
   • Calf Stretch: Stand facing a wall with one foot forward and the other foot extended behind you. Press your back heel into the ground while leaning forward. Hold the stretch for 20-30 seconds, then switch sides. This helps relieve tightness in the calf muscles.
   • Achilles Stretch: Sit with your leg extended and use a towel to gently pull your toes towards you. Hold for 20-30 seconds to stretch the Achilles tendon and calf muscles.
5. Proprioception Exercises
   • Heel-to-Toe Walk: Walk in a straight line placing the heel of one foot directly in front of the toes of the other foot. This exercise helps improve proprioception and coordination. Start with a few steps and gradually increase the distance as balance improves.

These exercises should be performed as directed by a healthcare professional and adjusted based on individual progress and comfort levels. Incorporating these movements into your rehabilitation routine can aid in a faster and more complete recovery from a sprained ankle.

Frequently Asked Questions (FAQ)

1. How can you differentiate between a sprained ankle and a broken ankle?
A sprained ankle involves stretching or tearing of ligaments without breaking the bone, whereas a broken ankle involves a fracture of one or more of the ankle bones. Symptoms of a sprain include pain, swelling, and bruising, but the ankle generally remains in a stable position. In contrast, a broken ankle often involves severe pain, significant swelling, deformity or misalignment, and an inability to bear weight. X-rays are typically required to confirm a fracture.

2. What is the recovery time for a sprained ankle?
The recovery time for a sprained ankle varies based on the severity of the injury. Mild sprains may heal in 1 to 3 weeks with proper care. Moderate sprains generally take 3 to 6 weeks, while severe sprains can take several months and may require intensive rehabilitation or surgery. Full recovery time also depends on adherence to the treatment plan and the individual’s overall health.

3. How should you deal with a sprained ankle?
Immediately after the injury, follow the R.I.C.E. method: Rest, Ice, Compression, and Elevation. Avoid putting weight on the injured ankle. Apply ice wrapped in a cloth to reduce swelling and pain, use an elastic bandage for compression, and elevate the ankle above heart level. Over-the-counter pain relievers may help manage discomfort. Consult a healthcare professional for a proper diagnosis and personalized treatment plan.

4. What does a sprained ankle look like?
A sprained ankle typically shows signs of swelling and bruising around the affected area, especially on the outer side of the ankle. The degree of swelling and bruising can vary. The ankle may appear swollen and discolored, and there may be visible tenderness or redness. In severe cases, the ankle may look deformed or unstable.

5. What should you do if you’ve sprained your ankle?
Immediately start the R.I.C.E. method to manage the initial symptoms. Rest the ankle, apply ice, use compression to reduce swelling, and keep the ankle elevated. Avoid weight-bearing activities. Seek medical attention to assess the injury’s severity and receive appropriate treatment. Follow your healthcare provider’s recommendations for rehabilitation and recovery.

6. How can you heal a sprained ankle quickly?
To speed up healing, adhere to the R.I.C.E. method during the initial phase. Once the acute symptoms subside, begin gentle stretching and strengthening exercises as recommended by your healthcare provider. Avoid rushing the recovery process, as this can lead to further injury. Maintain a healthy diet to support healing and follow any prescribed rehabilitation protocols.

7. How do you know if you’ve sprained your ankle?
Common signs of a sprained ankle include pain, swelling, bruising, and difficulty moving the ankle. You may also experience tenderness when touching the area and difficulty bearing weight on the injured foot. If symptoms are severe or if there’s any doubt about the injury, seek medical evaluation to confirm the diagnosis and rule out fractures or other injuries.

8. What are the common causes of a sprained ankle?
A sprained ankle commonly occurs due to twisting or rolling the ankle awkwardly, often while walking, running, or participating in sports. Activities that involve sudden changes in direction, uneven surfaces, or inadequate footwear can increase the risk of a sprain. High-impact activities or accidents can also contribute to ankle sprains.

Conclusion

As we have seen, a sprained ankle is one of the most common injuries in the ankle ligaments.

Dealing with a sprained ankle can be a challenging and painful experience, but with the right home remedies, you can effectively manage the symptoms and promote healing. From the tried-and-true RICE method to natural remedies like arnica, turmeric, and ginger, there are several options available to alleviate pain, reduce swelling, and support the recovery process.

By following the RICE method—rest, ice, compression, and elevation—you can provide immediate relief and help prevent further damage to the injured ankle. Additionally, incorporating natural remedies such as arnica, turmeric, ginger, cayenne pepper, Epsom salt, and comfrey can further enhance your healing journey by harnessing the anti-inflammatory and analgesic properties of these herbal remedies.

It’s important to listen to your body and give yourself the time and care needed to recover fully from a sprained ankle. While home remedies can be effective in managing mild to moderate sprains, it’s essential to seek medical attention if you experience severe pain, instability, or difficulty bearing weight on the injured ankle.

Remember to consult a healthcare professional before starting any new treatment regimen, especially if you have underlying health conditions or are pregnant or breastfeeding. With patience, proper care, and the support of these home remedies, you can speed up your recovery and get back on your feet stronger than ever.

Medical Disclaimer: The information provided in this post is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your physician or other qualified health provider (like your physical therapist) with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this post. If you suspect a severe sprain, please seek medical attention immediately.