Soothing Home Remedies for a Twisted Ankle
Twisting your ankle is one of the most common injuries that can happen in an instant, often when walking or participating in sports. This type of injury, known as an ankle sprain, involves stretching and tearing of the ligaments that stabilize the ankle joint.
A twisted ankle causes pain, swelling, bruising and reduced mobility of the ankle joint. While severe sprains may require professional medical treatment, most twisted ankles respond well to home care and natural remedies to accelerate healing.
Causes of Twisted Ankles
The ankles bear the brunt of your body weight with every step, making them prone to injury. A twisted ankle typically happens when you make a quick, sudden movement that rolls the ankle inward. This overstretches the ligaments on the outside of the ankle.
Common causes of ankle sprains include:
- Stepping awkwardly off a curb or uneven surface
- Landing improperly after jumping
- Rolling the ankle when walking or running on uneven ground
- Coming down hard on the ankle when falling or stumbling
- Impact on the ankle from a collision or tackle in sports
Previous ankle sprains, muscle fatigue and loose ligaments raise your risk of twisting your ankle. Improper footwear, poor lighting and unbalanced activity like trail running also increase the likelihood of ankle injury.
Degrees of Ankle Sprains
Not all twisted ankles are the same. Doctors classify ankle sprains into three grades depending on the extent of ligament damage:
- Grade 1 (Mild) - Small overstretch or microscopic tears of the ligament fibers
- Grade 2 (Moderate) - Partial tear of the ankle ligaments
- Grade 3 (Severe) - Complete tear or rupture of the ankle ligaments
Mild grade 1 ankle sprains cause mild pain, swelling and instability when walking. Moderate grade 2 sprains involve more severe pain and swelling that may prevent bearing weight on the ankle.Grade 3 severe ankle sprains come with significant pain and swelling, as well as bruising or complete inability to take steps.
Remedies to Promote Ankle Sprain Healing
Mild to moderate twisted ankles often heal well with home treatment including rest, ice, compression, elevation and natural remedies. Here are some of the top home remedies to help speed ankle sprain recovery:
Rest and Immobilization
The number one prescription following an ankle sprain is rest. Avoid any activities that put weight on the injured ankle or cause pain. Using crutches can help immobilize the ankle to allow proper healing.
For mild sprains, you may only need to rest and avoid aggravating activities for a couple days. Moderate sprains may call for 1-2 weeks of ankle rest. Severe Grade 3 sprains may require 4-8 weeks in a cast or immobilizing brace.
Ice Therapy
Icing the ankle is one of the most effective remedies for reducing pain and inflammation after a sprain. Cold compresses, ice packs or even bags of frozen vegetables held against the ankle deliver soothing relief.
Ice the ankle for 10-15 minutes several times a day during the first 3 days after injury. Use a towel between the ice and your skin to avoid cold burns. Icing after exercise also helps during the recovery process.
Compression
Wrapping the ankle with an elastic compression bandage limits swelling after a sprain. The compression limits excessive fluid accumulation and helps stabilize the joint. Replace the wrap as needed as swelling goes down over the first few days.
Ankle compression sleeves, braces and athletic tape offer longer-lasting compression options. These help support the ankle ligaments as they heal and allow you to get back to activity gradually.
Elevation
Keeping the ankle elevated above the level of your heart helps minimize swelling after an ankle sprain. Try propping your leg up on pillows in bed or using a footstool when sitting on the couch.
Aim to elevate as much as possible during the first 24-48 hours. This allows gravity to help drain fluid from the ankle tissue.
Turmeric
Turmeric contains the compound curcumin which research shows has potent anti-inflammatory and pain-relieving abilities. Taking turmeric capsules or using the spice liberally in cooking can help reduce ankle inflammation.
You can also mix turmeric powder with water to make a paste and apply it topically to the ankle for natural pain relief. Turmeric may help speed recovery by damping the inflammatory process.
Arnica
Arnica is an herb that has been used for centuries to treat bruising and swelling from sprains and strains. It has natural anti-inflammatory properties that can help soothe ankle inflammation.
Look for homeopathic arnica creams and gels to apply topically several times a day. Always dilute arnica tincture before applying to skin.
Bromelain
Bromelain is an enzyme naturally found in pineapple stems and juice. Studies show it has abilities to reduce swelling and bruising from ankle sprains.
Take bromelain capsules on an empty stomach up to 3 times daily following an ankle sprain to help clear out inflammation and support healing.
MSM
MSM, or methylsulfonylmethane, is a popular supplement used to treat joint and muscle injuries. It has natural anti-inflammatory abilities that may help reduce ankle swelling.
Look for a quality MSM supplement and take 1-3 grams daily in divided doses. Its sulfur compounds help rebuild damaged soft tissue in the ankle.
Comfrey
Comfrey has traditionally been used to treat sprains and strains. It contains allantoin, rosmarinic acid and other compounds that may decrease inflammation.
Apply comfrey salve or oil to the ankle several times per day. You can also wrap the ankle with comfrey leaves for a soothing compress.
Epsom Salt Baths
Soaking the ankle in an Epsom salt bath can help relieve pain and swelling. The magnesium in Epsom salt helps reduce inflammation while the warm water eases stiffness and tension.
Dissolve 1-2 cups of Epsom salts in a bath and soak the ankle for 15-20 minutes for fast relief. Repeat daily as needed.
Essential Oils
Anti-inflammatory essential oils like peppermint, eucalyptus, rosemary and helichrysum can promote ankle sprain healing when applied topically. Mix a few drops with a carrier oil and massage gently into the ankle.
Chamomile, lavender and roman chamomile oils also offer calming effects. Avoid applying oils to broken skin.
Acupuncture
Acupuncture involves stimulating specific ankle points with tiny needles to reduce pain and accelerate healing. Research suggests it may be effective at decreasing ankle sprain swelling and regaining mobility.
See a qualified acupuncturist for ankle sprain treatment 1-2 times per week. The needles manipulate energy flow and neurotransmitters to speed recovery.
Lifestyle Tips for Preventing Re-Injury
Even after the initial pain and swelling subsides, a twisted ankle remains vulnerable to repeat injury. Here are some tips to help get your ankle back to full strength:
Wear Ankle Support
Help stabilize your ankle and prevent rolling or twisting by wearing an ankle brace or high-top athletic shoes. Ankle sleeves with plastic supports also limit harmful ankle motions while allowing normal movement.
Continue wearing ankle support during activities for at least 4-6 weeks post-injury until your ankle ligaments regain full stability.
Improve Proprioception
FAQs
What are the best home remedies for a twisted ankle?
Rest, ice, compression, elevation and over-the-counter pain medication are recommended as first-line home treatment. Natural remedies like turmeric, arnica, bromelain and Epsom salt baths also help reduce swelling and promote healing.
How long does it take for a twisted ankle to heal?
Grade 1 mild ankle sprains may heal within 2-4 weeks. Grade 2 moderate sprains take 4-6 weeks to recover. Severe Grade 3 sprains can require 8-12 weeks for the torn ligaments to fully heal.
When should you see a doctor for a twisted ankle?
See your doctor if you can't bear weight on the ankle, have severe bruising or deformity, or if pain and swelling have not improved after 2 weeks of home treatment. Seek prompt medical care if the injury caused an obvious dislocation.
How can you tell if your ankle is sprained or broken?
With an ankle sprain, you can typically still bear some weight on the ankle and walk with a limp. A broken ankle causes immediate severe pain and inability to walk on the ankle at all. Seek immediate medical care if you can't walk after an ankle injury.
How do you wrap a sprained ankle?
Use an elastic wrap or compression bandage to wrap the ankle in a figure-8 pattern, starting at the arch of the foot and working up over the ankle bone. Wrap snugly but not so tight it cuts off circulation. Re-wrap every 1-2 days as swelling decreases.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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