Ankle Injury: Six Helpful Home Remedies for Quick Recovery

Ankles support and bear the body's weight during walking, running, or standing up. Keeping a close eye on your ankle and preventing ankle injuries can help you maintain your physical well-being.

You might sprain your ankle, and properly caring for it at home is essential. If the painkillers do not provide relief or the pain does not go away after three days, it is best to consult a foot and ankle specialist at Apollo Foot and Ankle Clinic in Chennai.

Six Effective Home Remedies for Ankle Injury Relief

Twists and sudden jerks in the ankle joint are quite common. These generally are self-healing injuries if proper care is maintained. Depending on the severity of your injury, these injuries may last upto a few days or weeks. Here are some of the commonly used home remedies for ankle injury relief.

• RICE Therapy

RICE is an acronym for rest, ice, compression, and elevation. These terms help you get a clear idea of what this therapy means.

• Rest

In case of an injury, you must properly rest your ankle. Moreover, this also ensures that the intensity of the injury is not aggravated. As you keep your ankle in one position, it also helps repair the damaged and affected site.

• Ice

Rubbing an ice pack on the injury site is recommended because ice is analgesic and anti-inflammatory. It helps in the prevention of further damage and reduces inflammation. It also helps provide a sense of numbness which helps in pain relief.

• Compression

Wearing a crepe bandage or a tight cloth around the ankle can help greatly restrict movement. It helps to ensure that your ankle gets proper rest and gets restricted for movements. Thus, helping in preventing further damage.

• Elevation

Keeping your ankle in a position that is slightly above your body can help in reducing inflammation. It can help in preventing fluid accumulation around the ankle. The best way to do it is by piling up pillows to a comfortable level right at home.

• Pain Relief Measures

In most cases of acute ankle injuries, the patients often complain of sharp shooting and throbbing pain. The best way to reduce this pain at home is by using cold compression therapy. Using an ice pack for 10-15 minutes at least twice a day can help significantly improve the pain levels.

You can use contrast therapy if you cannot tolerate ice for long. In contrast therapy, you need two buckets; one filled with cold water and one filled with warm water. Dip your legs in cold water, sit tight for 30 seconds or a minute, and then dip your legs in warm water. It will help with your sprained ankle, and keep towels and mats near you to avoid a mess.

Moreover, you can apply anti-inflammatory oils, such as olive or castor oil, over the area. It can help in reducing inflammation as well as pain. However, if you have active bleeding or an open wound, you must avoid this unless your foot specialist advises.

• Immobilization and Support

Muscle injuries generally heal on their own. However, providing proper support and restricting its movement is important for quick healing. Keeping your foot in a straight line and prohibiting movement can greatly help. You can consult a foot specialist for the right technique to wear the bandage to avoid movement or wear braces or splints for restricted movement.

• Exercise

You may need regular exercises after you have given enough rest and support to your ankle and it is properly healed. It can help you to regain your lost strength and power. You can easily do several exercises at home, such as ankle rotations and yoga.

• Adequate Sleep and Proper Nutrition

Adequate sleep helps your body to get proper rest for your body. With proper nutrition and focus on your diet, you can ensure you have all the necessary vitamins and minerals. Calcium levels must be maintained as this helps boost muscle and bone density in the long run.

• Herbal Remedies

Herbal oils are popularly used for treating acute ankle injuries at home. These oils are known to reduce inflammation and increase blood flow. Turmeric and ginger are effective in reducing inflammation and assist in quick recovery.

Signs You Need Professional Help

Taking care at home is good; however, you should visit your nearest foot and ankle clinic if there are the following symptoms:

• The pain or the wound does not heal after several days
• Deep wound with active bleeding
• Slight oozing of fluid or pus from the wound.
• Inflammation or a change in temperature on the wound's surface.
• Symptoms are aggravating or increasing with time.

Wrapping up,

At the same time, minor ankle injuries are quite common and can easily occur to anyone. The best part is that these injuries can easily be managed at home with the help of several techniques such as RICE, cold compression therapy, exercises, etc. However, it is important to keep an on the signs which might need you to visit a doctor.

At Apollo Foot and Ankle Clinic in Chennai, qualified healthcare professionals will provide optimum care and treatment to put you out of pain. Visit our website and schedule an appointment today if you have ankle injuries.