14 Effective Home Remedies for Sprained Ankle Relief

Some articles contain affiliate links - (ad) mention, for Amazon and others, echoing my recommendations. Each of your clicks may earn an affiliate commission that helps live this blog.

Discover effective home remedies for soothing and accelerating the healing of sprained ankles, from the RICE method to natural solutions like Epsom salt baths and essential oils. Learn how to alleviate pain, reduce swelling, and promote natural recovery with these accessible and practical tips.

Dealing with a sprained ankle can be a painful and frustrating experience, but there are several home remedies that can provide relief and promote healing.

From simple techniques like the RICE method to natural remedies like warm Epsom salt baths, this article explores effective ways to soothe a sprained ankle and accelerate the recovery process.

Ankle pain treatment at home

Let’s explore practical home-based approaches designed to address ankle pain and aid in the healing process.
These methods are accessible and aim to alleviate discomfort while promoting natural recovery.

1. RICE Method (Rest, Ice, Compression, Elevation)

The RICE method is essential for treating ankle sprains.
Start by resting the injured ankle, applying ice packs wrapped in a cloth for 15-20 minutes at a time, using compression bandages to reduce swelling, and elevating the ankle above heart level to promote drainage and reduce inflammation.

2. Epsom salt for sprained ankle

Soaking the sprained ankle in warm water mixed with Epsom salt can provide relaxation and improve circulation (ad).
Epsom salt contains magnesium sulfate, which helps reduce swelling and ease muscle tension, aiding in the healing process.
Add about 1 to 2 cups of Epsom salt to warm water in a basin or tub.

3. Turmeric or ginger tea

Turmeric and ginger are renowned for their anti-inflammatory properties.
Drinking a warm cup of turmeric or ginger tea can help reduce pain and swelling associated with a sprained ankle, promoting faster healing.

4. Gentle exercise and stretching

Once the acute pain subsides, gentle exercises and stretching can help restore mobility and strength to the injured ankle.
Simple movements like writing the alphabet with your toes or gentle calf stretches can aid in recovery.

5. Proper nutrition

A balanced diet rich in vitamins and minerals supports the body’s natural healing processes.
Incorporate foods like citrus fruits, nuts, seeds, leafy greens, and lean proteins to provide essential nutrients for tissue repair and inflammation reduction.

6. Stay hydrated

Hydration is crucial for overall health and healing.
Drink plenty of water throughout the day to flush out toxins and promote circulation, aiding in the recovery process.

7. Avoid certain activities

To prevent further injury, avoid high-impact activities that strain the ankle joint.
Opt for low-impact exercises like swimming or cycling that provide cardiovascular benefits without exacerbating the injury.

8. Adequate rest

Give your body the rest it needs to heal properly.
Avoid putting unnecessary strain on the injured ankle and prioritize restful sleep to support the body’s repair mechanisms.

9. Consult a healthcare professional if needed

If the pain and swelling persist or worsen despite home remedies, seek medical attention.
A healthcare professional can assess the injury, provide a proper diagnosis, and recommend appropriate treatment, such as physical therapy or bracing.

swollen ankle injury

What can I apply to soothe a sprained ankle?

When addressing a sprained ankle, integrating natural remedies like green clay, aloe vera, chamomile, and arnica can complement conventional treatments and promote healing.

  • Green Clay

Green clay, also known as bentonite clay, possesses absorbent properties that can help draw out toxins and reduce inflammation in the injured area.
Applying a paste of green clay mixed with water directly to the sprained ankle can provide soothing relief and aid in the reduction of swelling (ad).
Green clay’s mineral content may support tissue repair and accelerate the healing process.

  • Aloe Vera

Aloe vera is renowned for its anti-inflammatory and analgesic properties, making it an excellent natural remedy for sprained ankles.
The gel extracted from aloe vera leaves can be applied topically to the affected area to reduce pain and swelling (ad).
Aloe vera’s cooling sensation provides immediate relief, while its therapeutic compounds penetrate the skin to promote tissue repair and regeneration.
Regular application of aloe vera gel can expedite the healing process and alleviate discomfort associated with a sprained ankle.

  • Chamomile

Chamomile is known for its calming and anti-inflammatory properties, making it a valuable remedy for alleviating pain and swelling in a sprained ankle.
Chamomile tea can be brewed and used as a compress by soaking a clean cloth in the cooled tea and applying it to the injured ankle.
The anti-inflammatory compounds help reduce swelling, while its soothing effects provide relief from pain and discomfort.
Additionally, chamomile’s gentle nature makes it suitable for sensitive skin, making it an ideal option if you seek natural remedies for your sprained ankle.

  • Arnica

Arnica is a popular herb known for its anti-inflammatory and pain-relieving properties.
Arnica gel or cream can be applied topically to the sprained ankle to reduce swelling and bruising while providing relief from pain.
The active compounds in arnica help stimulate blood flow to the injured area, promoting faster healing.
Regular application of arnica gel can significantly improve symptoms and support the recovery process for a sprained ankle (ad).

Essential oils for ankle sprain and swelling

When a sprained ankle strikes, the ensuing pain, swelling, and inflammation can wreak havoc on daily life.
Yet, amidst the struggle, nature extends a helping hand through the potent healing powers of essential oils.
These natural extracts offer a soothing balm, capable of alleviating discomfort and promoting recovery.

– Lavender oil
Lavender oil emerges as a stalwart ally, boasting anti-inflammatory and analgesic properties.
Its prowess lies in reducing swelling and easing pain, providing a comforting embrace to the afflicted ankle.

Peppermint oil
With its invigorating aroma and cooling sensation, peppermint oil steps onto the stage as a formidable contender.
It not only delivers relief from pain but also combats inflammation, offering a refreshing respite to the injured area.

Frankincense oil
In the realm of natural remedies, frankincense oil stands tall as an anti-inflammatory powerhouse (ad).
Its ability to diminish swelling and bruising lends a sense of healing tranquility to the beleaguered ankle.

Chamomile oil
Chamomile oil emerges as a multifaceted healer, possessing anti-inflammatory, analgesic, and antispasmodic properties.
It addresses swelling, pain, and muscle spasms with gentle efficacy, bestowing a sense of calm upon the injured joint.

Wintergreen oil
Rounding out the roster of essential oils is wintergreen oil, renowned for its analgesic and anti-inflammatory attributes (ad).
With a focus on joint and muscle pain, it offers targeted relief to the ailing ankle, easing discomfort and promoting recovery.

The combined arsenal of anti-inflammatory, analgesic, antispasmodic, and cooling properties within these essential oils renders them invaluable assets in the quest for sprained ankle relief.
To harness their benefits, dilute them in a carrier oil and apply topically, gently massaging onto the affected area.

best remedy for sprained ankle

Best tips for sprained ankle

When dealing with a sprained ankle, it’s important to consider various approaches for effective recovery.
Resting isn’t just about doing nothing; light movement can aid in removal of waste products from the area and promote blood flow, which is essential for nutrition and healing.

While traditional methods like using simple ice bags or ice baths have been widely used and endorsed, recent insights suggest their effectiveness might be limited. Some individuals find relief from cryochambers and therapy, but it’s increasingly clear that reducing swelling through icing might not always be beneficial.
Swelling is the body’s natural response to injury and a part of the healing process.
While icing a sprained ankle may be useful for training recovery, its role in rehabilitation remains uncertain.

Compression, on the other hand, shows potential benefits.
Studies indicate that using a machine to compress the area for 30 seconds followed by a 30-second rest can be advantageous.
However, even simple compression by wrapping the ankle for 10-30 minutes a day while engaging in leisure activities might offer some relief.

While there’s a lack of comprehensive studies on elevation, many experts still recommend it.
Elevating the ankle by placing it high up on a wall for 5-10 minutes, 1-2 times a day, or propping it up on a cushion during relaxation periods might aid in reducing swelling.
It’s worth experimenting with elevation to see how it works for individual cases.
However, it’s advisable to avoid simultaneous compression and elevation, as it may counteract the intended benefits.

In summary, finding the most effective approach for treating a sprained ankle involves a combination of rest, movement, and targeted therapies like compression and elevation.
Experimentation with different methods can help determine what works best for individual recovery needs.

How can I naturally speed up the healing of ligaments?

To naturally speed up the healing of ligaments, it’s crucial to provide your body with the right conditions for repair.
This includes maintaining proper nutrition by consuming foods rich in vitamins and minerals essential for tissue repair, such as vitamin C, vitamin E, and zinc.

Staying hydrated ensures optimal blood flow and nutrient delivery to the injured area.

Resting the affected ankle allows the ligaments to heal without additional strain.

Gentle exercise and stretching promote circulation and flexibility, aiding in the recovery process.

Additionally, topical treatments like Arnica gel may help reduce inflammation and promote tissue repair when applied to the affected area as directed.

heal sprained ankle fast

How to recover from ankle injury fast

By incorporating these home remedies into your routine, you can effectively manage the discomfort of a sprained ankle and promote faster healing.

Remember to listen to your body, be patient with the recovery process, and seek professional medical advice if necessary.

With the right care and attention, you’ll be back on your feet in no time.

Common questions about treating sprained ankles at home

Can a sprained ankle get better in just three days?

While minor sprains may show improvement within a few days with proper care, such as the RICE method and avoiding activities that strain the ankle, more severe sprains may take several weeks to heal completely. The severity of the sprain, individual healing factors, and adherence to treatment protocols all play significant roles in the recovery timeline.

Does vinegar or hot water help a sprained ankle?

Vinegar is not typically recommended for sprained ankles. While some believe in its potential benefits for reducing inflammation, there’s limited scientific evidence to support its effectiveness. Instead, warm Epsom salt baths are often recommended for relaxation and improved circulation, which can aid in the healing process.

Does salt water or Vaseline aid in sprained ankle recovery?

While warm Epsom salt baths can promote relaxation and circulation, aiding in recovery, Vaseline is not typically used for sprained ankles. Epsom salt contains magnesium sulfate, which may help reduce swelling and alleviate muscle tension when dissolved in warm water. The warmth of the water can also provide soothing relief to the injured ankle. Vaseline, on the other hand, is a petroleum-based product commonly used as a skin moisturizer and barrier. While it may help keep the skin around the injured area hydrated, it does not offer specific benefits for sprained ankle recovery.

This blog is copyright ©2024 by gomedica.org. All rights reserved


Natural health is paramount to me, natural remedies have always been part of my life. Whatever the problem, I make sure to find natural solutions that can often be associated with traditional medicine. Everything I write here allows me to share them with you.

The content of this article is not intended to replace medical advice or any treatment.
Keep in mind that you should contact your doctor or any qualified healthcare professional to determine if you can add a supplement to your treatment or change your diet.

Leave a Comment