What are the Home Remedies for Twisted Ankle?
February 2, 2024 | by Sravani Pathakamuri | Posted in FAQ's
Managing a twisted ankle, also known as an ankle sprain, at home is essential for reducing pain, swelling, and promoting healing. While severe ankle sprains may require medical attention, there are several home remedies and self-care measures you can take to manage a twisted ankle. Here are some effective home remedies for a twisted ankle:
- Rest: Immediately after twisting your ankle, it’s crucial to rest and avoid putting weight on the injured ankle. Limit movement and activities that exacerbate pain to prevent further injury and promote healing.
- Ice Therapy: Apply ice to the injured ankle to help reduce pain, swelling, and inflammation. Use a cold pack or a bag of frozen vegetables wrapped in a thin towel and apply it to the affected area for 15-20 minutes every 2-3 hours during the first 48 hours after the injury.
- Compression: Wrapping the injured ankle with an elastic bandage or compression wrap can help reduce swelling and provide support. Make sure not to wrap it too tightly, as this can restrict blood flow. Remove the wrap if you experience numbness, tingling, or increased pain.
- Elevation: Elevating the injured ankle above the level of your heart can help reduce swelling by promoting drainage of excess fluid. Prop your ankle up on pillows while lying down or sit with your foot elevated on a stool or chair.
- Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce pain and inflammation associated with a twisted ankle. Follow the recommended dosage and consult with a healthcare professional if you have any concerns or underlying health conditions.
- Gentle Movement and Exercises: Once the initial swelling and pain have subsided, gently move the ankle and perform range-of-motion exercises to help improve flexibility and strength. Avoid putting weight on the ankle until you can do so without pain.
- Arnica Gel or Cream: Arnica is a natural remedy known for its anti-inflammatory properties. Applying arnica gel or cream to the injured ankle may help reduce pain and swelling associated with a twisted ankle.
- Turmeric: Turmeric contains curcumin, which has anti-inflammatory and pain-relieving properties. Consuming turmeric as a spice in food or taking turmeric supplements may help reduce inflammation and alleviate pain associated with a twisted ankle.
- Ginger Tea: Ginger has anti-inflammatory properties that may help reduce pain and inflammation associated with a twisted ankle. Drinking ginger tea or adding fresh ginger to your meals may provide relief.
- Honey and Cinnamon: Some people believe that a paste made from honey and cinnamon powder can help reduce swelling and promote healing when applied to a twisted ankle. Mix equal parts honey and cinnamon powder to create a paste and apply it to the affected area, then cover with a bandage or wrap.
It’s important to listen to your body and avoid activities that exacerbate pain or discomfort. If home remedies fail to provide relief or if you experience severe pain, inability to bear weight on the injured ankle, or signs of a more serious injury (such as severe swelling, bruising, or instability), it’s important to consult with a healthcare professional for further evaluation and treatment. They may recommend physical therapy, bracing, or other interventions to help facilitate healing and prevent future injuries.