sprained ankle

Treat a Sprained Ankle Naturally

There are three phases that should be followed after you see a doctor for a sprained ankle. The first is simple to rest and protect it, the second is to work on restoring range of motion and the third is the slow return to regular activities. Recovering from a sprained ankle can be difficult and each of these phases should be given its full and proper time. Sprains are harder for the body to recover from than breaks because the torn muscles never fully recover, unlike bone which not only knits together but forms an extra barrier. Taking your time to recover and following these simple remedies will help you heal your ankle almost back to normal!

What are the symptoms of a Sprained Ankle?

  • Pain from the affected foot
  • Pain when placing weight on the affected food
  • Swelling
  • Bruising
  • Restricted range of motion

How can I prevent a Sprained Ankle?

  • Do your best to avoid falling. If you do fall try to fall softly and roll so that you don’t land hard on a single joint or area of your body.
  • If you play contact sports like football make sure you wear protective gear.
  • Exercise regularly to keep your joints flexible and strengthened.
  • Always be careful when walking on uneven surfaces, icy surfaces and wet surfaces.
  • Avoid high-heeled shoes.
  • Warm up thoroughly before participating in any sports.
  • Keep good muscle strength and flexibility through stability training including balancing exercises.
  • Make sure your shoes fit well and are supportive.

How do I treat a Sprained Ankle?

  • Rest your ankle. Do your best to avoid any activities, especially those that cause pain or swelling. Consider using crutches to keep your weight fully off the ankle.
  • Ice your ankle or soak it in an ice bath for 15-20 minutes every two or three hours. Avoid this if you have diabetes or heart disease.
  • Use an elastic bandage to help stop swelling but make sure it’s not too tight. It should be tight enough to support but loose enough to allow circulation.
  • Keep your ankle elevated; at night it is especially important to make sure it is elevated above your heart to prevent blood clots. Plus the gravity helps to reduce swelling.
  • Take vitamin E to help reduce adhesions, scarring and scar tissue from forming.
  • Free radicals can cause problems with healing so make sure you up your intake of vitamin C and bioflavinoids to help force them out of the body.
  • Take evening primrose oil. It has gamma-linolenic acid which helps to reduce inflammation .
  • Calcium and magnesium should be taken to help with tissue grown.
  • Comfrey can be taken to help reduce pain.
  • Make a horsetail tincture to help rebuild skin and encourage connective tissue repair.
  • Take a soothing back with rosemary, eucalyptus and horsetail to help reduce inflammation.
  • Soak your ankle in a warm epsom salt bath. It helps to relieve the swelling and relax the feet.
  • Drink lots of water to help flush the swelling out of your system.
  • Turmeric helps to reduce inflammation, relax muscles and reduce pain.
  • Garlic helps to reduce inflammation and pain, as well as protect against infection.
  • Make a castor oil plaster. It contained ricinoleic acid which is a great anti-inflammatory.
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