Home Remedies for Ankle Sprain

 

Most of the people have twisted an ankle at any point in their life. It usually happens when ankle ligament gets stretched and thereby gets torn. Ankle sprain happens due to rapid ankle movement. In most of the instances, ankle moves outward and foot moves inward.

Symptoms of Ankle Sprain

  • Pain followed by sudden twist
  • Swelling
  • Bruising
  • Unable to walk properly, pain in walk
  • Limited range of motion
  • Tenderness at ankle

How to treat Ankle sprain at Home

The first line of treatment of Ankle sprain is RICE

  • R-Rest
  • I- Ice
  • C-Compression
  • E-Elevation

 

Rest

Take ample of rest until all swelling and pain subside.

Ice

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Apply ice for the first 48 to 72 hours or until the swelling goes away, apply an ice pack for 10 to 20 minutes every two hours during the day.

 

Compression

Apply elastic compression bandage around the ankle to reduce swelling.  It should be worn for the first 24 to 36 hours. Don’t wear it too tight because too tight bandage can cause numbness, tingling, increased pain, coolness, or swelling in the area below the bandage.

 

 Elevation

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Elevate your ankle above your heart level. It will reduce the flow of fluids and blood towards your ankle.

 

RICE is a simple and very effective therapy at home. In other therapy following remedies can be done at home.

Natural Anti-inflammatory agent

Traditional anti-inflammatory agent to help reduce swelling, these are turmeric, garlic, onion, castor oil, or olive oil.

HOT/COLD contrast bath

After applying ice 48 hrs. You can do contrast bath. For this you can do the following process:

  • You need 2 buckets of water; one bucket is of hot water and another one is of cold water.
  • Start with hot water first, for 3 min.
  • Then put your foot in cold water for 1 min
  • Then back in the hot for 3 min
  • Back in the cold for 1 min
  • Repeat the hot/cold cycle for 4 times

 

Massage

Wait at least 48 to 72 hours to perform the massage. Mild massage can be done at home.

 

 

 

 

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