{"id":7373,"date":"2019-07-06T07:23:40","date_gmt":"2019-07-06T07:23:40","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=7373"},"modified":"2021-11-09T15:44:39","modified_gmt":"2021-11-09T15:44:39","slug":"15-simple-home-remedies-for-ankle-pain","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/15-simple-home-remedies-for-ankle-pain\/","title":{"rendered":"15 Simple Home Remedies for Ankle Pain"},"content":{"rendered":"\n
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Many people suffer from ankle pain and prefer to treat the problem at home. Some types of ankle pain are caused by injuries such as a break or sprain. Others are caused by activities that overwork the muscles and make them weak and tired. <\/p>\n\n\n\n

Most types of mild ankle pain do not require medical treatments and can be cared for with home remedies. These home remedies are focused on treating the pain and not the underlying cause of the pain. If you do not get any relief with these simple home remedies, you may want to consult a doctor to see if you need another treatment option. <\/p>\n\n\n\n

These home remedies use things you can easily find at your local pharmacy or may already have in your home. They are safe and easy and are effective for most types of ankle pain. Most people see their pain subside within a few days of trying these remedies.<\/p>\n\n\n\n

1<\/strong>. Olive Oil<\/strong><\/h3>\n\n\n\n

Olive oil<\/a> has strong healing properties, and it can help reduce pain and swelling. Olive oil is a great massage oil because it is all-natural and has these properties. Just apply some olive oil to your hands and massage it into the area of the ankle pain. Be sure to use gentle massage techniques, so you do not aggravate the condition.<\/p>\n\n\n\n

If the message becomes painful, move to a different area. In addition to using olive oil as a massage oil, you can also mix it with an egg yolk to create a thick paste that can also be applied to the ankle. Rub the paste on the affected area and then wrap it with a bandage. Leave it in place overnight, and you should see some results by morning. <\/p>\n\n\n\n

Some people prefer to massage the area with olive oil first and then apply the wrap before bed. <\/p>\n\n\n\n\n\n\n\n

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2. Castor Oil<\/strong><\/h3>\n\n\n\n

Castor oil<\/a> is also known for its ability to reduce inflammation and pain. It contains a lot of fatty acids that help improve muscle relaxation and also improve joint health. <\/p>\n\n\n\n

To apply castor oil to a sore ankle, just soak a cotton ball in the oil and apply it to the sore spot. You can leave the castor oil on for 20 to 30 minutes to allow it to absorb into the skin. While the castor oil is soaking into the skin, elevate the foot. This will help with circulation and allow you to get the most out of the castor oil treatment. <\/p>\n\n\n\n

You can repeat this process every few hours until you notice your pain is improving. Be sure to rinse off the castor oil in between treatments and clean off any areas where it may have dripped from your ankle. It can be slippery if it drips on the floor or a table.<\/p>\n\n\n\n\n\n\n\n

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3. Cabbage Leaves <\/strong><\/h3>\n\n\n\n

Cabbage <\/a>leaves have a lot of vitamins and nutrients that can help boost the immune system and allow the body to make repairs much faster and easier. You could eat the cabbage leaves, or you can use them as a wrap. The nutrients and vitamins can be absorbed through the skin to get the same benefits. <\/p>\n\n\n\n

To make the wrap, just Blanche the cabbage leaves until they are slightly soft and moldable. Apply them directly to the sore ankle and wrap them firmly. You can add as many leaves as needed to completely wrap the ankle. Leave the cabbage leaves in place for at least 30 minutes so the nutrient and be absorbed into the skin. The leaves may dry out in the process, but that\u2019s fine. <\/p>\n\n\n\n

Once the time is up, just throw the leaves away and wipe down the ankle. Rest the ankle as much as possible and repeat the wrap treatment daily.<\/p>\n\n\n\n\n\n\n\n

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4. Epsom Salt<\/strong><\/h3>\n\n\n\n

Epsom salt<\/a> is often used to soothe sore muscles, and it can be used to treat sore ankles as well. The crystals in the Epsom salt help to reduce swelling and ease the pain. They also remove impurities from the body so it can focus on healing torn or sore muscles. <\/p>\n\n\n\n

Just add some Epsom salt to a bowl of warm or even hot water and soak the sore ankle in the mixture. Soak it for at least 20 minutes to get the best results. Remove the ankle and pour out the mixtures. Dry off the skin to remove any Epsom salt that may be left on the ankle to avoid skin irritation. Rest the ankle and then soak it again a few hours later. <\/p>\n\n\n\n

For best results, soak the ankle twice and a day or anytime swelling becomes severe. You can also just add the Epsom salt to your bath and soak your ankle while bathing.<\/p>\n\n\n\n\n\n\n\n

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5. Ice<\/strong><\/h3>\n\n\n\n

Ice treatments are great for ankle pain caused by a sprain <\/a>or overworked muscles. The ice helps reduce swelling and allows blood to flow through more easily. This helps the body heal faster and reduces pain. <\/p>\n\n\n\n

If you have injured your ankle, it is important to apply the ice pack as soon as possible. This will help reduce the swelling overall and the severity of the injury. It will also help stop the pain before it becomes severe. You can also apply ice to older injuries to help reduce the pain. The cold will numb the area and stop the pain. <\/p>\n\n\n\n

You can find ice packs at many department stores and pharmacies. You can also just add ice to a plastic bag and then wrap it in a towel or place it in a sock to create a pack. Apply the ice for 20 minutes at a time as many times a day as needed.<\/p>\n\n\n\n\n\n\n\n

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6. Coconut and Garlic Oil Massage<\/strong><\/h3>\n\n\n\n

Coconut and garlic oil<\/a> both have healing properties that can help fight off infections and increase the blood flow to an area when massaged into the skin. You can create a massage oil that can be rubbed into the skin to help improve circulation and reduce pain. <\/p>\n\n\n\n

Simply add two tablespoons of garlic oil to two tablespoons of coconut oil and heat to melt the oils and make them warm. Massage the oil into the ankle, working it into the skin. You should avoid direct contact with the site of the injury if it is too painful. <\/p>\n\n\n\n

Massaging the oil into the skin around the injury will still help treat the injured area. It will help relieve the pain around the muscle and make it easier for the muscles to relax. Apply gentle pressure to avoid making the injury worse. You can do an ankle massage twice a day until you notice the pain is gone.<\/p>\n\n\n\n\n\n\n\n

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7. Turmeric Paste<\/strong><\/h3>\n\n\n\n

Turmeric <\/a>is a natural pain reliever and has been used in home remedies for years. Many people eat turmeric regularly to help fight off infections and treat chronic pain disorders. You can use Turmeric past to create a pain-relieving rub that will soothe your sore or injured ankle. Turmeric can also reduce swelling and prevent painful muscle spasms. <\/p>\n\n\n\n

To make the paste, just add three tablespoons of turmeric, two tablespoons of water, and a few drops of lime juice to a bowl. Mix the ingredients until they form a thick paste. Apply the paste to the ankle and massage it into the skin gently. Leave the paste in place for at least 30 minutes and then rinse it off and dry the area. <\/p>\n\n\n\n

You can apply the paste twice a day or until the pain stops. Be sure to rinse the mixture from the skin after each treatment, so the skin does not become irritated.<\/p>\n\n\n\n\n\n\n\n

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8. Limestone Powder Paste<\/strong><\/h3>\n\n\n\n

Limestone powder<\/a> can be made into a paste that can be applied under a wrap for fast pain relief. Just mix the limestone powder with water to form a paste. You may also add turmeric powder to this mixture for an even more potent paste. <\/p>\n\n\n\n

Apply the paste to the affected area of the ankle and wrap it. You can leave the paste and the wrap on overnight or for several hours. You should notice a big reduction in the amount of pain you feel. In the morning, remove the wrap and rinse off the paste. Try to rest the ankle as much as possible and apply the paste and wrap again each night. <\/p>\n\n\n\n

Some people also like to let the ankle air out and rest in the morning while they are getting ready, and then wrap it again and wear the paste and wrap throughout the day for extra pain relief.<\/p>\n\n\n\n\n\n\n\n

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9. Compression<\/h3>\n\n\n\n

Compression <\/a>is essential for recovery. If you have ankle pain, you’re either dealing with the effects of a sprained ligament or possibly tendonitis. Both issues cause ankle pain, and they create a significant amount of inflammation in tissues around the joint.<\/p>\n\n\n\n

To start the recovery process, you need to improve oxygen levels in the affected area. To achieve this, you’ll need to increase circulation and blood flow. If you compress the tissues around the ankle, it helps drive more circulation in the affected area. As circulation increases, more oxygen gets into the ligaments and tissues, aiding in the recovery process.<\/p>\n\n\n\n

Wearing compression socks and athletic supports to compress the ligaments in your foot is the best way to increase circulation and oxygen supply to the joint, easing pain and inflammation symptoms. Compression socks and athletic supports for your ankle are available from online retailers in various styles and sizes. We recommend using the full-length sock for the best results.<\/p>\n\n\n\n\n\n\n\n

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10. Elevation<\/h3>\n\n\n\n

The elevation of the joint <\/a>is another critical component of the RICE formula.  Suppose your ankle starts causing you pain and inflammation. In that case, it could be due to an injury or a flare-up in a pre-existing condition like peroneal tendonitis or Achilles tendonitis. Whatever the reason for your ankle pain, sit down and elevate your ankle as soon as possible.<\/p>\n\n\n\n

By elevating your ankle, the muscles in your calf don’t have to work as hard to drive oxygenated blood into your ankle joint, supplying the ligaments and tissues with the building blocks they need to start the recovery process. Sit down on the couch and lift your affected ankle onto the sofa. Lie as flat as you can, and you’ll notice the pain symptoms subside.<\/p>\n\n\n\n

By elevating your foot and lowering your heart to a level position, you reduce the chance of developing edema in the affected ankle. An edema is a form of severe swelling when fluids enter the affected joint. It can take weeks for the swelling to subside, and a doctor may prescribe medications to remove the edema from your ankle area.<\/p>\n\n\n\n\n\n\n\n

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11. Rest<\/h3>\n\n\n\n

The final part of the RICE (Rest Ice Compression Elevation) formula is rest. Rest is critical to start the recovery process. If you have an injury like a sprain<\/a>, failing to rest your ankle increases pain and swelling symptoms. If it’s a light sprain, you might extend the damage into a severe condition if you keep walking on it.<\/p>\n\n\n\n

When you rest, you reduce the risk of injury, and you allow the body to heal. Without rest, it will take longer for you to feel better, and you run the risk of developing complications. If you have a pre-existing condition with your ankle, like tendonitis or joint problems, failing to rest the ankle results in severe complications.<\/p>\n\n\n\n

Conditions like arthritis and other degenerative bone diseases can cause severe pain. If you don’t rest the ankle, you will experience an intensification of the symptoms and further degradation of the affected ankle joint.<\/p>\n\n\n\n\n\n\n\n

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12. Arnica Oil<\/h3>\n\n\n\n

Also known as Wolfs Bane and mountain tobacco, Arnica <\/a>is a bright yellow flower native to Europe. It’s a part of the sunflower family, but it has a yellow bee instead of the black bee in sunflowers and a smaller stature than the sunflower plant. Arnica has potent anti-inflammatory properties thanks to the polyphenol antioxidants found in fresh plant extract.<\/p>\n\n\n\n

This natural pain-reliever and anti-inflammatory is an ingredient in the main analgesic topical creams and serums found on the retail market. These products primarily target athletes and sports people because of the potent anti-inflammatory effects of Arnica in helping with muscle repair. Purchase a pre-mixed arnica cream and rub it on your ankle a few times a day.<\/p>\n\n\n\n

The potent polyphenols in the ingredients penetrate your skin, pushing into the muscles and ligaments where they provide a soothing effect. You’ll notice a reduction in pain symptoms and inflammation in the affected ankle joint.<\/p>\n\n\n\n\n\n\n\n

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13. Stretching and Mobility<\/h3>\n\n\n\n

If you’re dealing with ankle pain<\/a>, it could be due to a tight joint. People that sit at a desk all day sometimes cross their feet, placing too much pressure on the heel. As a result of this foot posture, the affected individual notices they start to experience the onset of ankle pain.<\/p>\n\n\n\n

The best way to stop this problem is with the use of a pillow for your feet. Placing your feet on top of the pillow distributes your feet’ weight and the pressure on your heels. As a result, you feel less pain in your ankle and the heel of your foot.<\/p>\n\n\n\n

However, people that experience posture and structural problems with their feet can benefit from introducing a foot stretching program into their routine each morning. Look for a YouTube tutorial on how to stretch your feet, and you’ll find plenty of information on how to keep your ankles supple and healthy.<\/p>\n\n\n\n\n\n\n\n

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14. Chamomile<\/h3>\n\n\n\n

If your ankle is giving you pain symptoms, try the RICE formula in combination with a few cups of chamomile tea<\/a>. The active polyphenol antioxidants in chamomile provide a nervine effect, soothing the nervous system. You should notice a reduction in your pain symptoms after a cup of chamomile, and you’ll find the swelling in your ankle also subsides a bit.<\/p>\n\n\n\n

Combining chamomile with the RICE formula is a great way to start the healing process and reduce your symptoms. Chamomile extract oil also works in reducing the symptoms of pain and swelling associated with your ankle. Mix ten drops of chamomile oil with a quarter teaspoon of coconut oil, and use it as a serum\/salve on the skin around your ankle.<\/p>\n\n\n\n

The polyphenols in the oil penetrate your skin, providing relief from pain and inflammation. You can also try adding the essential oil to your bath water for a soothing effect on the nervous system that reduces pain.<\/p>\n\n\n\n\n\n\n\n

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15. OTC Painkillers<\/h3>\n\n\n\n

Sometimes natural solutions can only take us so far. If you’re having trouble dealing with the intensity of your pain and inflammation symptoms, visit your doctor for a checkup. Your doctor will examine the status of your ankle and make a diagnosis based on their findings.<\/p>\n\n\n\n

People dealing with arthritis might need prescription medications to help them deal with the joint’s swelling and pain. However, if you only experienced a mild injury, the doctor will recommend OTC painkillers <\/a>and anti-inflammatories, like NSAIDs, to alleviate your symptoms.<\/p>\n\n\n\n

If you’re dealing with pain, never use someone else’s pain medication off-script. Not only is this a serious criminal offense, but it could put you on a path to addiction if you abuse medication not recommended to you by your doctor.<\/p>\n\n\n\n

If you are using pain medication to treat your pain symptoms, make sure you stick to your doctor’s dosage guidelines. Never go outside your doctor’s recommendations.<\/p>\n\n\n\r\n

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