To alleviate the pain and discomfort caused by an ankle sprain, it is convenient that we combine external and internal remedies to reduce inflammation.
An ankle sprain is an injury to the ligaments that can be caused by excessive stretching or straining of the joints. Each year, one million people seek medical attention for ankle injuries. Forty percent of ankle sprains can cause chronic problems. Read on and learn more about them.
An ankle sprain can happen to anyone who rolls or twists their ankle while doing something as simple as walking. Its appearance is also related to the use of high heels, trauma, or running and walking on uneven ground. In some cases, an ankle sprain does not require medical intervention. A severe bone sprain or fracture requires medical treatment.
Ankle sprains can manifest with multiple symptoms, which can be difficult to alleviate. Its main symptom is pain, although it is usually accompanied by:
- Sudden pain after twisting or rolling your ankle.
- Swelling
- bruising
- Inability to walk with a normal gait
- flaccid when touched
- Limited range of motion in the ankle joint.
In addition to these symptoms, an ankle fracture can also include:
- Pain and swelling that does not subside after a day or two.
- Inability to bear weight on the injured leg
- numbness or weakness
- reduced circulation
Top 5 Home Remedies for a Sprained Ankle
If you are in any doubt as to whether your ankle is sprained or fractured, seek immediate medical attention. However, if you have a mild or moderate injury, consider these ankle sprain remedies:
1/5 RICE Therapy
This ancient remedy for minor sprains and strains is known to all athletes, and is recommended by doctors because it works.
- Rest: Stay at rest for a few days and get plenty of rest.
- Ice – Apply cold to the ankle several times a day to help reduce pain and swelling.
- Compression: Apply a static or elastic compression bandage to help limit swelling.
- Elevation – Reduce the flow of blood and other fluids to the injury site by elevating the ankle above the heart.
It may seem simple, but RICE therapy can be very helpful during your recovery. Try to start it as soon as possible after the ankle sprain occurs to help control the body's natural inflammatory response.
2/5 Cold compression therapy
If you want to take RICE to the next level, consider renting a cold therapy system for home use.
Cold and compression therapy uses the same concepts as RICE therapy, but adds modern technology and the ability to elevate the extremity to the mix.
Instead of holding an ice pack to your ankle, a cold and compression therapy system uses a form-fitting wrap with built-in chambers that allow cold water and pressurized air to flow through the wrap.
The water circulates constantly, so it maintains a constant temperature throughout the therapy.
The pressurized air creates a pumping effect that mimics the natural “clench and release” contractions of muscles to help reduce swelling.
The result is a longer lasting, deeper penetrating cold that aids in the overall recovery process. Cold therapy systems are also convenient because all you have to do is add ice and water to the system's reservoir, apply the wrap, and rest with your leg elevated while the device does all the work.
3/5 Over-the-counter pain medications
Although an ankle sprain is not usually a serious injury, it can still be painful. If you find it too difficult to handle the discomfort, consider taking an over-the-counter pain reliever that can help reduce pain and swelling.
Check with your doctor if you are taking any other medications and always follow dosage instructions to ensure proper use.
4/5 Epsom Salt
After a few days, you can soak your ankle in a warm Epsom salt bath. It is important to apply cold for the first few days after an injury.
Epsom salt can help soothe sore muscles and connective tissues, and can help with joint stiffness.
Try adding Epsom salts to a warm bath or something hot, 1-2 times a day.
5/5 Natural Ingredients
A variety of natural anti-inflammatory ingredients can be found in your pantry.
If you want to try a traditional poultice to help reduce swelling, consider turmeric, garlic, onion, castor oil, or olive oil.
Gently heat any of these ingredients and apply it to a sprained ankle, then wrap it in a bandage for several hours.
Research on the effectiveness of anti-inflammatory foods widely varies, but these foods are unlikely to harm you and may promote healing.
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