Top 15 Natural Home Remedies for Sprained Ankle

Top 15 Natural Home Remedies for Sprained Ankle


While a lot of body parts attract attention, many important ones seem to be forgotten.

Ankle is an example. Even though they are responsible for our body’s weight, we usually take them for granted and do not take care of them well.

In fact, ankles are quite susceptible, especially when there is a high likelihood that they get injured due to careless activities.

In this article, we will dig deeper into sprained ankle – one of the most common problems – and of course, what to do for a sprained ankle at home.

What is Sprained Ankle?

Sprained ankle can be described as a type of injury when our ankles are twisted, turned or rolled awkwardly.

Some tough tissues, also known as ligaments, are responsible for stabilizing our joints and holding ankle bones (1) (2).

When some strong forces affect these ligaments, it will result in sprained ankles (3).


The underlying cause of sprained ankle is the injured ligaments and there are many factors that lead to this situation.

Daily activities, such as walking or running, may cause sprained ankle.

Besides, accidents and some types of exercise, such as weight lifting, are feasible causes of this problem as well.

What Increases Your Risks?

Sprained ankle can be considered as a kind of unexpected injury during exercise, so it is more likely to happen to those who do not do warm-up carefully.

Those who wear high-heel shoes for a long period of time have a higher risk of this problem because of more pressure put on their ankles.


Sprained ankle will lead to a series of following problems:

  • Pain which sometimes becomes unbearable
  • Swelling
  • Inflammation
  • Bruises
  • Movement difficulty

Home Remedies for Sprained Ankle

Sprained ankle is a quite complicated problem and without proper treatment, it might become worse and chronic.

If the symptoms are serious, you should look for the medical intervention immediately.

On the other hand, in most cases, it is just mild. You can apply some of top 15 natural home remedies for sprained ankle as following.

1. Olive Oil

Olive Oil - Home Remedies for Sprained Ankle

The use of essential oils for sprained ankle treatment has been confirmed by professional experts around the world. And among them, olive oil is the most common.

This oil is loaded with some phenolic compounds which fight strongly against inflammation.

Additionally, it will fasten the healing process as its nutrients can be absorbed through skin quickly.

Before applying on the ankle, you had better heat olive oil up first to make it warm. You can massage this area in several minutes and do so at least twice per day.

2. Onion

Onion may make everyone keep a distance from you because of its nasty smell.

However, nobody can deny that it is one of the most nutritious ingredients in the kitchen. And it is also one of the best home remedies for sprained ankle.

With its anti-inflammatory effect, onion is super beneficial to relieve pain caused by sprained ankle.

How to apply:

  • Place a large onion in the fridge in 2 hours and then, get it cut into small pieces
  • Mix them with salt well
  • Apply the mixture over sprained ankle and use a bandage to cover it

You should re-apply this method 3 times per day (every 8 hour).

3. Ice

Ice seems to be the best tip on how to heal a sprained ankle fast because of its ability to handle pain, swelling and inflammation at the same time.

Its coldness will prevent inflammation and bleeding in our ligaments effectively.

You had better apply this remedy within 48 to 72 hours after injury. However, never put ice directly over our skin.

Instead, keep them in a soft and clean towel and press it over sprained ankle in 20 minutes.

4. Epsom Salt

Too popular as it might be, epsom salt is still one of the most effective home remedies for sprained ankle.

Containing magnesium sulfate, epsom salt for sprained ankle is what your body needs to alleviate swollen and painful muscles.

How to apply:

  • Dissolve epsom salt (one cup) with warm water
  • Sit in the mixture or cover your ankle with the mixture in no less than half an hour

This should be followed twice per day and kept continuously for several days.

5. Turmeric

What do you know about turmeric?

It is a common spice in cooking. It is a popular ingredient to promote skin conditions. And without a doubt, it is a good fighter against inflammation.

Now you know that turmeric is one of the best home remedies for sprained ankle as well.

With its anti-inflammatory quality, turmeric reduces the risk of blood clotting and promotes the blood circulation, which helps cure the damaged joints.

Turmeric - Home Remedies for Sprained Ankle

How to apply:

  • Mix powdered turmeric (2 tablespoons), lime juice (1 tablespoons) into lukewarm water
  • Apply the paste over sprained ankle
  • Use a bandage to cover this area in 10 hours

In addition, turmeric should be mixed with warm milk for daily consumption and you will no longer suffer from sprained ankle pain.

6. Castor Oil

In addition to olive oil, castor oil is a popular name among essential oils for sprained ankle relief.

It is loaded with ricinoleic acid that has wonderful anti-inflammatory qualities. Therefore, it helps you stay away from complications of sprained ankles, such as inflammation.

How to apply:

  • Use a cotton cloth soaked in the oil and apply the cloth over your ankle
  • You should do so in half an hour and repeat 2-3 times per day

You ought to massage these inflammed areas to relax muscles and improve the absorption of nutrients from the oil.

7. Lemongrass Oil

Lemongrass oil is another natural remedy for sprained ankle.

It has all qualities of other natural home remedies for sprained ankle, including astringent, antibacterial, antiseptic, fungicidal and analgesic.

In order to maximize the effects of home treatment for sprained ankle, you can mix it and olive oil with the ratio 1:4.

Rub it over your ankle and massage it for a while so that the oil can take effects more quickly.

8. Arnica

Serving as a wonderful fighter against inflammation, arnica is undeniably one of the best home remedies for sprained ankle.

You can use it to cope with swelling or pain – common symptoms of this problem.

Furthermore, the blood circulation will be improved and arnica also reduces the risk of bruising as well.

Experts suggest the use of arnica essential oil in the same way as other essential oils for sprained ankle treatment. Besides, you can use its cream.

Yet, arnica is claimed to cause allergic reactions in some people. Thus, it is a good idea to test it over a small skin area first.

In addition, arnica should not contact with open cuts on your skin.

9. Cabbage

Cabbage - Home Remedies for Sprained Ankle

Cabbage is known as not only a fiber-rich food but also a wonderful home remedy for sprained ankle.

Its leaves have great anti-inflammatory property which relieves the pain and other sprained ankle symptoms.

With an abundance of vitamins and phytonutrients, cabbage leaves can accelerate the time your ankle needs to heal.

How to apply:

  • Get cabbage leaves and put them in the oven to warm them up
  • Apply them over your sprained ankle and cover it with a bandage
  • After 30 minutes, remove the leaves

This remedy should be applied twice per day.

10. Rosemary

With its anti-inflammatory property, rosemary appears as one of top natural home remedies for sprained ankle.

While you might know that it is beneficial for our skin, rosemary also has positive impacts on relieving the pain caused by this problem.

How to apply:

  • Chop some rosemary leaves and put them into a jar
  • Pour grain alcohol into the jar
  • Use a lid to cover the jar and put it in some dark places
  • The solution, then, should be strained with cheesecloth
  • Get the mixture applied over your ankle

If rosemary is not available in your place, it is possible to use white willow bark instead in the same way.

11. White Fir Essential Oil

In addition to anti-inflammatory quality, white fir essential oil is strongly antioxidant. Therefore, it can be considered as one of the best home remedies for sprained ankle.

People have used this oil to escape from soreness and tiredness for a long time.

How to apply:

  • Combine this oil with vegetable oil (both of them in equal amounts)
  • Apply the mixture over your sprained ankle and give it a bit massage

This method should be followed 3-4 times on a daily basis.

12. Aloe Vera

Aloe Vera - Home Remedies for Sprained Ankle

With excellent healing properties, aloe vera is one of the most common cures for sport injuries. And undoubtedly, it is a natural remedy for sprained ankle as well.

You just need its fresh gel to apply over your ankle. It will take some time to be dry.

When you use aloe vera a few times per day, you will let the nutrients be absorbed into the skin and sprained ankle will soon fade away.

13. Helichrysum Essential Oil

The name might not be too familiar with most of us, but it is important to know that this oil is loaded with many antioxidants and anti-inflammatory agents.

It even improves the regeneration of tissues and relieves painful ankles effectively.

Therefore, you can make use of it to accelerate the sprained ankle treatment by applying it directly over ankle.

If you want to maximize the effects, it can be mixed with hazelnut oil or rosehip seed oil.

14. Sweet Marjoram Oil

Many therapeutic qualities are found in sweet marjoram oil, for example, analgesic, antiviral, antifungal, antibacterial or antiseptic…

You can totally use it as a sprained ankle cure and the results will be seen within a short period of time.

How to apply:

  • Pour a bit sweet marjoram oil in cold water
  • Dip a towel into the mixture and squeeze it to remove excess water
  • Apply the towel over sprained ankle

This remedy will quickly lower the risk of inflammation as well.

15. Compression

Covering the injury with a bandage is what you should do immediately to reduce pain.

The same is applied for the case of sprained ankle.

Nevertheless, over tightening might worsen the situation as it prevents the blood from running properly. Therefore, pay attention to it.

When you notice that these skin areas become blue, it is a sign of something not good. In that case, the bandage should be removed immediately.

What to Avoid

Once suffering from sprained ankle, we should avoid all types of actions which might worsen inflammation, soreness or numbness.

Cold foods or drinks are not allowed in the treatment of sprained ankle because they affect negatively our recovery.

Besides, the consumption of salt and caffeine should be limited as well.

When to See Doctor

When you should visit a doctor for the treatment of sprained ankle depends on the severity of this problem.

If its symptoms are severe and unbearable, you will need the professional help from doctors and experts.

How to Prevent Sprained Ankle

As this problem is the consequence of unwanted exercising performance, it is important to pay attention to each position when you do exercise.

In addition, rest is necessary for the muscles to recover after intense activitites.

Dehydration is a danger for our joints and muscles. Thus, you should always consume a lot of water to prevent this problem.

Even when your ligaments are affected, you can gently stretch them so as to improve healing process.

Sprained ankle is not too dangerous and complicated. However, throughout time, it will develop into serious problems. In addition to the home remedies for sprained ankle introduced in this article, there are plenty more. If you have experience with some, do not hesitate to let us and the readers know by commenting on the box below.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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