Home remedies for sprained ankle
A sprained ankle is an injury that affects one or more ligaments in your ankle. Little strains can be caused by overstretching and stressing the ligaments, while severe sprains can lead to a complete ligament year. Ankle sprains are usually seen in injuries, specifically in people who are into sports. They can be painful and cause swelling, sometimes requiring weeks or even months to recover. Read on to know about effective home remedies to treat sprained ankle.
Cold compression is the first thing that comes to mind if someone gets an injury. Applying an ice pack can reduce the blood flow to the injury, thus reducing the pain and swelling. You can even talk to the doctor about using this natural remedy for easing inflammation and pain caused by a sprained ankle. If ice is not helping I'm reducing the symptoms, you can use other treatments instead.
Many athletes and sportspersons use RICE therapy as an effective home remedy to treat sprained ankle. RICE means rest, ice, compression and elevation. It is even recommended by doctors to treat minor sprains. Taking rest is extremely important to control the pain and inflammation. It also helps in managing body’s natural inflammatory response.
After a few days of the sprain in the ankle, you can soak your ankle in warm water mixed with epsom salt. Epsom salt is one of the most effective home remedies to treat sprained ankle. It is important to apply cold compression during the initial days after an injury. Epsom salt can help in relaxing the sore muscles and connective tissues, and it can help with joint stiffness as well. You can put epsom salt in warm water and enjoy hot bath 1-2 times in a day.
Heat therapy is also useful to treat a sprained ankle. It helps in increasing the blood flow to an injury, which can quicken up the healing process. Moreover, it can relax tight muscles and reduce pain and stress in thay area. But, make sure to not use heat while the ankle is still swollen, as that can increase inflammation and reverse healing. Once the swelling goes down, you can use a heating bag for 15-20 minutes at a time, atleast thrice a day.
Massage can help in treating the pain caused by sprain and also increases the blood flow to the injury. If the ankle is severe or painful, your should take medical advice from an expert. For minor injuries, you can gently massage the affected area at home. It is an added benefit if you are using essential oils for massaging. Massaging the heel can feel relaxing. You should stop massaging the sprained ankle if it is causing any pain.
Elevating a sprained ankle helps in dealing with the buildup of fluid in the affected joint. This can reduce swelling, which can also prove to be beneficial for easing pain. It is advised to sleep with your foot and ankle elevated on the pillows. When keeping your foot at a higher level while resting, you can use both pillows or a footrest to keep the ankle elevated.
Exercise can bring back strength and balance in your feet. It also helps in preventing the muscles around the injury from getting weak. This reduces the risk of a sprain in the future. After the swelling goes down and walking is comfortable, it may be a good idea to start exercising the ankle. You can try practicing various exercises for atleast 10-15 minutes. Stretching your ankle can also help in easing the symptoms of sprained ankle.
Compression is also another natural way to treat sprain in the ankle. It helps in stabilizing the affected joint and can also reduce the swelling. You can try wrapping a bandage around the sprained ankle. The bandage compresses your injury, which can be helpful in treating pain and inflammation. However, make sure that it should be snug, but not very tight that starts hurting or causes numbness.