First of all please get x-ray done focussing most painful area. It will show any fracture. Ligaments injury is shown in MRI. R= rest, no weight bearing, use Walker I = ice application C= compression by crepe bandage E = elevation by keeping over pillows Anti inflammatory & pain killers.
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 or chondroitin, 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.
MBBS, M. S. Orthopaedics, Fellowship in Arthroscopy and sports medicine, DNB (Orthopaedics)
Hi. There might be a tear in your anterior talofibular Ligament which is the most common injury after ankle twist. The fact that you have sound means that your ankle is unstable. Please get it treated. U may consider applying an cast for 3-4 weeks then check for healing. I hope this helps. If anything else you need pls text consult.
Hi lybrate-user, you seem to be suffering from plantar fascitis. One of the biggest problems associated with plantar fasciitis is that everyday walking can be painful, yet walking for exercise is one of the best therapies for it. There are ways to heal plantar fasciitis, so you can feel better all over and keep walking.
1. Begin by using ice and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen if necessary, to reduce inflammation.
2. After a week or two of minimizing time on your feet, stretching the tissues (see below) and decreasing inflammation, you should be able to get out and walk comfortably at the end of each day, provided you wear a heel cushion in supportive, soft-soled shoes. After walking, stretch your feet.
3. If pain persists, talk to your doctor about wearing a night splint – a boot-like device that keeps your foot flexed while you sleep. If the pain is severe, a walking cast may be needed.
4. Injections of inflammation-reducing corticosteroids can be considered, and surgery to release tension in the plantar fascia is an option of last resort for severe cases.
5. Heel-Healing Stretches
/ Before you get out of bed in the morning, and then periodically throughout the day, do the following exercises to increase flexibility and ease pain.
/ Slowly flex your foot and toes to stretch the tissue on the bottom of your sore foot. Hold the stretch for 10 counts. Relax and repeat.
/ Do gentle ankle rolls to keep the tissues around the ankle and on the back of the heel flexible.
/ Sit on the edge of your bed and roll your foot back and forth over a tennis ball.
Hope this helps. Good Luck.
Hi lybrate-user, Cold temperatures and decreased humidity in winter can have vast impact on the body. This time of the year brings along with itself itchy and dry skin. Commonly known as 'winter itch, this problem is a result of moisture loss and reduced humidity levels.
If you suffer from winter itch, it is advisable to have short hot showers, use fragrance-free soaps and wear comfortable and soft clothes. This should be done on a regular basis during winter. Besides, you can choose any one of the following home remedies for winter itch. 1. Oatmeal - A natural exfoliant and moisturiser, oatmeal is rich in vitamin E which retains moisture in the skin by forming a barrier. Grind one cup of oatmeal into a fine powder. Add a little water to the oatmeal powder to form a thick paste. Apply this mixture on the itchy skin, cover it with a cloth and leave it on for 30 minutes. Wash it off with normal water. Do this daily to prevent skin itchiness. This is one of the best winter itch home remedies. Alternatively, you can also put two cups of oatmeal powder into your bathtub and soak yourself to relieve itchy skin.
2. Malai (Milk Cream) - Malai or milk cream is an age-old technique used to treat dry skin in winter. To soothe winter itch, mix two teaspoons of milk cream with a teaspoon of milk and a squeeze of lime juice. Apply this mixture on the dry and itchy areas of the body and wash it off after 30 minutes. For those who do not mind the smell of malai, they can simply rub it on the affected parts and leave it overnight. In morning, you will wake up to well-moisturised, soft and supple skin.
3. Oil - Oil is thick and provides effective protection against winter itch rashes. You can either use olive oil, coconut oil or almond oil to massage on your body after bath. If you have few extra minutes, heat the oil and then apply on the body. Make sure not to drench yourself in the oil to avoid stickiness. Just use the required amount of oil for the body. This method can also be used after evening showers before going to the bed. This is one of the effective winter itch home remedies.
4. Honey - Pamper your body with honey, which is a natural moisturiser, anti-microbial and anti-oxidant ingredient. Heat two teaspoons of honey and apply it on the itchy areas. Leave it on for 15 minutes and wash it off. Honey traps moisture in your skin. Its anti-oxidant properties repairs the damaged skin. If you are looking for a good winter itch cure, try this method.
5. Rose water and glycerine Glycerin draws water to your body and has a cooling, hydrating effect on the skin. Mix glycerin with rose water and apply on the body for natural moisturising effects.
Hope this helps. Good Luck.
It can be due to strain, sprain, tendinitis and many other caused by excessive mileage, running in one direction on the track, improper shoes, low arches, or flat feet. See a sports-medicine physician for X-rays. Rest, anti-inflammatories, stretching, and muscle strengthening are recommended treatments.
MPT - Orthopedic Physiotherapy, Fellowship in Orthopaedic Rehabilitation (FOR)
You haven't tried good Physiotherapy yet.
Try it, your ankle pain will be all set and fixed.
If your ankle pain is due to po pure Mechanical in nature, it takes few days to heal when corrected by Manual Medicine.
And if it's due to secondary issue like Arthritis etc, it will help insidiously.
Contact me for further information.
It can be due to strain, sprain, ligament tear, muscle fatigue, dehydration. If it is in both legs it is possibly due to overuse. Give rest apply ice if it pains more. You can take a NSAID or a pain killer. Keep yourself well hydrated. Consult an orthopedic if it persist and prolong with increasing severity.
• Calf Stretches
• Standing calf stretch
• Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day.