(Last Updated On: April 25, 2021)
A sprain is a brief method of claiming that you’ve torn or overstretched a muscle. It happens when a joint will get twisted, injuring the ligaments that join the bones within the joint. Ankle sprains will be brought on by working or strolling on an uneven floor, sporting high-heel sneakers, lifting heavy weights and on account of accidents. Signs might embody ache, swelling, bruising and restricted vary of movement. A sprain can vary from gentle to extreme. Whereas extreme sprains will want medical care, you’ll be able to deal with a gentle ankle sprain simply at dwelling with some easy home remedies.
Symptoms of sprained ankle depend on the severity of the injury.
- Instability in the ankle.
- Popping sensation or sound at the time of injury
- Tenderness when you bear the weight
- Pain, on the affected foot.
Causes of a sprained ankle
A sprained ankle occurs when your ankle is forced to move out of a normal position,
which may lead to one or more ankle ligaments to stretch.
Causes might include.
- Exercising or walking on an uneven surface.
- A person fell on your foot during sports activity.
- A fall that caused your ankle to twist.
- Landing awkwardly on your foot or jumping.
Risk factors for a sprained ankle
- Improper Shoes.
- Poor physical condition.
- Uneven surfaces.
- Sports Participation.
- Old ankle injury.
If you are not treating sprained ankle on time, and engaging in any sports activity
Then it might lead to the following complications
- Arthritis in the ankle joint.
- The chronic ankle joint instability.
- Chronic ankle pain.
Prevention of sprained ankle
With the following health tips, you can prevent a sprained ankle
- Wear shoes that safe and comfortable made from good quality material.
- Be alert when running, walking or working on an uneven surface.
- Avoid playing sports for which you are not conditioned
- Warm-up before playing sports or exercise.
- Avoid wearing high heels footwear.
- Eat foods that are good for bones.
how to relieve sprained ankle pain naturally
Combine one tablespoon of garlic juice and two tablespoons of heat coconut oil.
- Gently rub this resolution in the affected space.
- Go away it on for half an hour after which wash the realm with lukewarm water.
- Use this straightforward treatment three or 4 occasions a day for several days till your ankle heals fully.
Combine two tablespoons of turmeric powder, one tablespoon of lime juice and just a little little bit of heat water to make a thick paste.
- Apply the paste to the sprained ankle after which wrap it with a bandage.
- Go away it on for 10 hours.
- Repeat once more every 10 hours and proceed with this therapy per week.
Chop one massive onion into small items.
- Put the items in muslin fabric and tie it with a rubber band.
- Place the muslin fabric on the sprained space for no less than two hours.
- If wanted, save the material with tape.
- Repeat as wanted to cut back signs.
- The ice pack is found to be effective in relieving sprained ankle
- Use an ice slush or ice pack bath for 15 to 20 minutes
- Repeat every 4 to 5 hours, if you have diabetes, vascular disease,
- Speak with your physician before using an ice pack.
Rest or activity
According to the Institute for Quality and Efficiency in Health Care (IQWiG)
if people do mild exercise than it may help to speed up recovery after resting for a two or 1 day. A statement published by the National athletic trainer’s Association (NATA) suggested that mild exercise is better for blood flow and it can help to improve healing. the mild exercise that strengthens muscles in the ankle and calf might help improve the stability and balance and can reduce the risk of getting ankle injury again.
A Systematic Publication Done by Experts at the academic medical center in Amsterdam. found that immobilizing a sprained ankle with a brace for up to 10 days can help decrease swelling and pain. They also found that if you completely immobilize an injury for up to 30 days, then it can lead to worsen symptoms and affect the recovery. go for mild strength exercises. do not continue with any exercise which seems to worsen ankle symptoms. speak with your doctor or consult a physical therapist about the types of exercise which may be best for you.