5 Home Remedies for a Sprained Ankle

The American College of Sports Medicine estimates that approximately 9 million Americans suffer from a sprained ankle each year. It’s one of the most common sports injuries, and it can happen to anybody who rolls or turns an ankle while doing something as simple as walking. In many cases, an ankle sprain does not require medical intervention. However, a severe sprain or bone fracture should be treated by a physician.

Common ankle sprain symptoms include:

• Sudden pain after twisting or rolling the ankle
• Swelling
• Bruising
• Inability to walk with a normal gait
• Tenderness when touched
• Limited range of motion in the ankle joint

In addition to these symptoms, an ankle fracture might also include:

• Pain and swelling that does not reduce after a day or two
• Inability to bear weight on the injured leg
• Numbness or weakness
• Reduced circulation

If there is any doubt about whether your ankle is sprained or fractured, seek medical attention immediately. If you have a mild or moderate injury, consider these sprained ankle remedies:

1. RICE

Every athlete and parent knows this age-old remedy for minor strains and sprains, and doctors recommend it because it works:

• Rest – Stay off the injury for a few days and get ample rest
• Ice – Apply cold to the ankle several times a day to reduce pain and swelling
• Compression – Apply a static or elastic compression bandage to limit swelling
• Elevation – Reduce the flow of blood and other fluids by elevating the ankle above the heart

It might seem simple, but RICE therapy is truly effective. Start it as soon as possible after the ankle sprain occurs in order to control the body’s natural inflammatory response.

2. Cold Compression Therapy

If you want to take RICE to the next level, consider renting a cold therapy system for home use. Cold compression therapy uses the same concepts as RICE therapy but adds modern technology to the mix. Instead of holding an ice pack on your ankle, a cold therapy system uses a body-conforming wrap with integrated chambers that allow cold water and pressurized air to flow through the wrap. Circulating cold water stays at the same therapeutic temperature, and the pressurized air creates a pumping effect that rapidly reduces swelling.

The result is a longer-lasting, deeper-penetrating cold that helps damaged tissues heal faster. Cold therapy systems are also convenient to use 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. OTC Pain Medication

Although a sprained ankle is not typically a serious injury, it is still painful. If you find the discomfort too much to handle, consider taking an over-the-counter pain medication that will help reduce the pain and swelling. Check with your doctor if you’re on other medications and always follow the dosage instructions to ensure proper use.

4. Epsom Salt

After a few days, you can soak your ankle in a warm bath with Epsom salt. It’s important to apply only cold during the first few days after an injury, because the application of heat can actually contribute to additional inflammation during the initial phases of healing. Epsom salt can help soothe sore muscles and connective tissues. You can soak your ankle once or twice a day to help reduce discomfort.

5. Natural Poultices

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 trying turmeric, garlic, onion, castor oil, or olive oil. Any of these ingredients can be gently heated and applied to a sprained ankle and then wrapped in a bandage for several hours.

If you’re not sure which of these sprained ankle remedies is right for you, consult with a physician. Ask him or her about prescribing cold therapy to help control pain and inflammation while you recover.

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