18 Home Remedies to Get Rid of Sprained Ankle

Home Remedies to Get Rid of Sprained Ankle
Image Source : www.loftusphysiorehab.com.au/2013/10/perth-physiotherapy-for-ankle-sprains/

The ankles uphold the weight of our body and are one of the most susceptible organs. Among all joint injuries, ankle sprain is very common. This can be caused during exercise or any other physical activity. Some other causes of ankle sprains are accidents, wearing high-heel footwear, lifting heavy weights, and walking or running on uneven ground. It hurts the ligament- a tissue that links bones together.

Symptoms of a sprained ankle are severe pain, inflammation, bruises, swelling, and difficult movement. You must be willing to know how to get rid of sprained ankle at home? You can treat your sprained ankle with self-care and some simple home treatments. However, severe damage in your ligament requires urgent consultation from a doctor. For the frequent sprains, here are some easy home remedies.


Home Remedies to Cure Sprained Ankle

1. Turmeric

Turmeric not only gives food a unique flavor, but also soothes sprained muscles and inflamed joints. Besides the anti- inflammatory properties of turmeric, it also prevents blood clotting, improves the circulation, and treats skin and digestive issues. Fill a small bowl with lukewarm water. Add one tablespoon of lime juice and two tablespoons of turmeric powder to make a thick paste. Use this paste on the affected part and cover it with a bandage. Keep it for 10 hours. Follow this remedy for a week and repeat the same procedure after every 10 hours.

  • Alternatively, mix limestone powder and turmeric powder in equal proportion and add some warm water to make a thick paste. Now, heat this paste and apply it on your sprained ankle. Use a bandage to wrap the paste. Leave it for the whole night and remove in the morning. For best results, repeat this continuously for three days.
  • Moreover, you can add a tsp of turmeric powder in a glass of lukewarm milk and drink it to get relief from the pain. Have it twice a day for a week.

2. Olive Oil

Olive oil contains certain phenolic compounds that alleviate the inflammation and expedite the healing process. Take a teaspoon full of olive oil. Heat it up and allow it to cool. Now, apply lukewarm oil on the painful area and massage it for a few minutes. Do this thrice a day to relax your muscles.

  • Alternatively, mix one tbsp of olive oil with one egg yolk. Stir it properly. Then, apply it on the sprained ankle. Wrap with a clean cotton cloth. Keep it for two days. Repeat this process for a couple of days.

3. Ice

Ice effectually heals the sprained ankle as it can reduce inflammation and soreness. Frequent application of ice eliminates the pain gradually. Simply take a cup of ice cubes and enfold them in a towel. Now, compress it on the wounded area of your ankle for 10 to 20 minutes. Repeat this after every two hours.

  • Or else, fill a bucket with ice water and soak your sprained foot or ankle in it.


  • If your ankle starts turning white, remove the ice right away as it may cause cold injury.
  • If you’re diabetic, consult your doctor before applying ice.
  • Don’t put ice directly on the skin as it may damage your skin.

4. Onion

Being anti-inflammatory in nature, onions can help treat the sprained ankles by decreasing the pain.  Take one large sized onion and put it in the refrigerator for 2 hours. Afterwards, cut it into small pieces and mix a spoon full of salt. Mix them properly. Put this mixture on the sore ankle and seal it with a plastic bandage. After 8 hours, replace this mixture with a new one. Follow this remedy till you feel relieved.

  • Chop an onion into small pieces. Put them in a muslin cloth and use a rubber band to tie it. Place the cloth on the painful area for at least 2 hours. Fix the cloth with tape. Repeat if needed.

5. Garlic

The anti-inflammatory properties of garlic heal the symptoms of sprained ankle effectually. Besides, it strengthens the body and accelerates the recovery process. Take one tsp of garlic oil and mix it with one tsp of almond oil. Massage on the sprained area at least thrice a day.

  • Take a tbsp of garlic juice and mix it with coconut oil. Rub this mixture on the affected area. Leave it for ½ an hour and rinse off with lukewarm water. Apply it thrice a day for better results.

6. Castor Oil

Castor oil mainly contains ricinoleic acid which is anti-inflammatory in nature. It is a triglyceride that has been used for decades to get relief from sprained ankles. Pour some castor oil in a container. Fold up a cotton cloth to make a thick pad. Dip this pad in the castor oil container. Afterwards, place it on the affected part and wrap it with a plastic tape. Fill a bottle with hot water and place it on the castor oil pack for 30 minutes. In addition, elevate your ankle for a few minutes. After half an hour remove the pack and massage with the remaining oil. Do this thrice a day, for at least two days.

7. Epsom Salt

Epsom salt is loaded with magnesium which makes it an excellent cure for the sprained ankle. The crystal in epsom salt effectively soothes the sore muscles. Take one cup of epsom salt and pour it into the lukewarm bath water. Mix it well with your hand to dissolve the salt particles in the water. Immerse your ankle in this water for at least half an hour. Follow this remedy 2 times a day for around three days.

8. Cabbage

The anti-inflammatory effects of cabbage make it an effectual remedy for treating simple sprains. By compressing cabbage, you can reduce the inflammation and pain associated with sprained ankle. Being rich in phytonutrients and vitamins, it speeds up the healing process. First of all remove the outer leaves of cabbage. Take a rolling pin and crush the leaves to get the juice. Warm the cabbage leaves in the oven by covering them in foil. Avoid overheating. Place the lukewarm cabbage leaves over the affected area. Use a gauze bandage to secure them. In order to maintain the warmth, cover the entire area with a plastic wrap. Keep it for 30 minutes. Use this remedy two times a day for at least 2 days.

9. Compression

Whenever you are injured, bandage the sprained ankle as soon as possible. This prevents further injury and also controls pain. Get an elastic bandage from your nearby medical store. Wrap it from toes to mid-calf. Avoid over tightening. Leave it for whole day and remove it before you hit the hay.

Note- If the affected area turns blue or you feel numbness, remove the bandage instantly.

10. Ginger

Ginger roots are very effectual in reducing the symptoms of sprained ankle. Simply fill a container with 8 cups of water and add 2-3 inch sliced ginger to it. Boil it for 5 minutes and then leave it till it becomes lukewarm. Now soak a clean cloth in this solution and wrap it around your ankle.


  • Use the above remedy after 2-3 days of injury.
  • Don’t use too hot solution as it may irritate your skin and damage the tissue.

Herbal Treatments for Sprained Ankle

11. Helichrysum Essential Oil

Being rich in antioxidant, anti-hematomatic, anti-inflammatory and tissue regenerative properties, helichrysum reduces the aching sprained ankles. Apply helichrysum essential oil directly on the injured area twice a day. Moreover, you can add rosehip seed oil and hazelnut oil with helichrysum essential oil to make an effective blend.

12. Lemongrass Oil

Lemongrass essential oil is loaded with antiseptic, analgesic, anti-bacterial, astringent, and fungicidal properties that relieve the pain in joints and muscles associated with the sprain. Take one part of lemongrass oil and four parts of olive oil. Mix them properly and massage with this blend on the sprained ankle. Follow this remedy thrice a day.

13. Sweet Marjoram Oil

Sweet marjoram oil has several therapeutic properties such as anti-spasmodic, analgesic, antiseptic, anti-bacterial, antiviral and anti-fungal, which relieve you from the sprained ankles. Take a small tub and fill it with cold water. Add sweet marjoram oil in it. Now, soak a towel in this solution and squeeze out the extra water. Later, place this towel on the affected area. It will reduce inflammation and pain.

14. White Fir Essential Oil

White fir oil is not only a strong anti-inflammatory but also a powerful antioxidant. It is widely used for healing sore and tired muscles. Take white fir oil and vegetable oil in equal proportion. Mix them well and pour a few drops on the affected part. Gently massage for 5-7 minutes. Reapply it 3-4 times a day.

15. Rosemary/White Willow Bark

Rosemary is an excellent anti-inflammatory herb that can relieve you from the painful sprained ankle. Take a handful of rosemary leaves and chop them properly. Place them in a jar and fill it with grain alcohol. Store it in a dark place and cover it with a lid. Afterwards, strain the solution using cheesecloth. Now keep it in a dark colored glass bottle. Apply this on your sprained ankles, whenever required. You can also use white willow bark in place of rosemary.

16. Aloe Vera

Aloe vera has excellent healing properties which make it useful for several sports injuries. Take an aloe vera leaf and extract its gel. Now soak cotton in this gel and place it on the affected area. Allow it to dry. Glycerin can be added to this gel to make it thicker.

17. Oil Blend

In order to get immediate relief from pain, take 3 drops each of frankincense oil, peppermint oil, wintergreen oil, clove bud oil, and ginger oil. Add 1-2 tsp of carrier oil such as olive, jojoba, coconut or almond oil. Mix them well and massage over the affected area. Repeat it thrice a day or as required.

  • Alternatively, an oil mixture of German chamomile oil, lavender oil and clove oil can also be prepared to reduce the inflammation.

Note- If you feel irritation or discomfort, stop using it.

18. Arnica

Arnica is extensively used for strengthening our joints and muscles. It also increases circulation and prevents bruises. Gently massage the sprained ankle with arnica essential oil and wrap it with a bandage. Leave it for 5 hours. Repeat the same process after a few hours. Alternatively, use arnica ointment or balm thrice a day.

Note – Some people are sensitive to arnica, so before using it on the entire area, carry out a patch test. Do not use if your skin has open cuts.


  • Take complete rest.
  • Elevate your legs above chest (heart).
  • Take a foot massage to regulate the blood flow.
  • Drink plenty of water.
  • Gently stretch your ligaments.


  • Avoid actions that cause soreness, inflammation or uneasiness.
  • Do not drink or eat cold food as it slows down the healing process.
  • Refrain from consuming caffeine and salt.


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