After reading an article about sprained ankle, because I succeeded to twist my ankle a few days ago, I discovered that almost 9 million Americans suffer from this condition every year. It’s the most common sports injuries, but it can happen to anybody, like it happened to me while I was walking down the street. Clumsy, I know!
However, a sprained ankle doesn’t require any medical intervention, and you can relieve the pain and inflammation with some helpful remedies. Also, you can see a physician not to suffer from a bone fracture or something like that.
This ancient therapy is known by all doctors and mothers in the world:
Rest: Stay off the injury for a few days, and get ample 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 limit swelling.
Elevation: Reduce the flow of blood and other fluids by elevating the ankle above the heart.
2. Cold Compression Therapy
You can take Rice to the next level with this therapy:
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. The water is constantly circulating, so it maintains a consistent temperature throughout the therapy.
3. Epsom Salt
In the first days it’s advisable to apply ice or cold compresses, and then soak your ankle in warm Epsom salt bath. Epsom salt can help soothe sore muscles and connective tissues. You can soak your ankle once or twice a day to help reduce discomfort.
4. Natural Poultices
If you want to try a traditional poultice to help reduce swelling, consider trying turmeric, garlic, onion, castor oil, or olive oil. Gently heat any of these ingredients and apply to a sprained ankle, and then wrap the ankle in a bandage for several hours.
5. Ankle stretches
If you deal with ankle stiffness or pain, there are many stretches that can help. Taking time each day to work on your strength and flexibility can ease your discomfort and improve your range of motion.
- Ankle circles
- Achilles stretch
- Towel stretch
- Band stretch
- Standing calf stretch
- Standing soleus stretch
- Cross leg ankle stretch
- Chair pose