Hi, ankle pain
maybe due to various issues. Get a X-ray ankle done to find out for any bone or ligament problem. Sometimes ankle pain may occur due to sprains that took place unknowingly. Ligaments that are attached to the ankle either tear partially, or fully rupture. The overall pain experienced depends on the severity of the injury, yet home remedies can reduce the amount of pain and discomfort you feel.
Here are 5 home remedies for you to reduce pain and discomfort on your ankle:
1. Icing: your ankle may respond better to an alternating hot-and-cold therapy. Use two gel packs. One should apply heat for 20 minutes. Follow it with a cold pack for 20 minutes. Alternatively, you can prepare ice packs by filling a gallon-sized Ziploc with fresh ice. Apply the ice pack on your swelling
ankle to reduce the amount of swelling will reduce your discomfort. Ensure that the ice rests directly on the swollen area. If the cold is too intense, place a small rag between the skin and the ice pack.
2. Herbal Remedies: Home remedies such as coconut and garlic oil help reduce pain and swelling when they soak directly into the skin. Mix 3 table spoon of coconut and garlic oil into a container and heat in the microwave for ten seconds, slightly warming the mixture. Generously massage the oil directly onto your ankle for ten minutes, allowing the oils to soak into your skin. Cabbage contains minerals and vitamins that are useful when ingested, as well as when they’re applied externally. Gather the outer layers, or leaves, of the cabbage plant. Blanch the leaves by boiling them in water
and then immediately placing the leaves into a container of ice-cold water. Once the leaves have been blanched, wrap your entire foot and ankle, and allow them to rest for 30 minutes before removing.
3. Dieting: Changing your diet
to relieve ankle pain can be effective over a longer term. If you are heavy, you may experience poor circulation and heightened stress
in the ankles and other weight-bearing joints. If you are overweight and suffer from frequent strains
or bone degeneration, losing weight can permanently end your ankle pain. Adding a joint supplement to your diet, such as glucosamine
, may also help some people by protecting the ankle joint and surrounding tissue.
4. Exercises: Exercise is an ongoing home treatment that will serve as pain relief and prevention. To prevent
future ankle injuries, and to strengthen an ankle that is already injured, range-of-motion exercises and stretches provide the most benefit. Only stretch or exercise the ankle once the pain has subsided. Range-of-motion exercises will increase the flexibility of tendons and ligaments that have tightened during an injury. Trace the alphabet with your toes, moving the ankle as much as possible throughout. Repeat at least ten times per day to strengthen your ankle and improve your flexibility.
Hope this helps. Good luck.