Natural treatment for ankle pain is mostly on demand, it is said by doctors. Ankle pain means any pain near the ankle joint, which comprises three main bones, like the shin bone, the fibula, and the talus. While it can be because of an injury, arthritis, or general wear and tear, seeking natural treatments can be an effective and holistic way to manage and alleviate discomfort. In this blog, we cover ankle pain causes and top 10 natural treatments. Ankle pain can be treated with over-the-counter options, rehabilitation, and at-home remedies. But if you are suffering from chronic pain, here are some ways to relieve short and long term ankle pain problems, you can do so with various solutions at home remedies and other treatment options.
Causes of Ankle Pain
It is essential to understand causes of ankle pain for best natural treatment for ankle pain. Here are some causes.
Osteoarthritis of the Ankle: Osteoarthritis is a degenerative disease that affects the body’s joints (including the ankle) through the breakdown of cartilage between bones that form a joint. This can cause sharp pain in the ankle when walking, running, or partaking in other activities where pressure is applied to the ankle.
Ankle Sprain: Sprains usually result from an awkward turning, twisting, or rolling of the ankle. The ligaments that hold your ankle bones in place can become overstretched or torn from such movements. This can cause bruising, ankle pain and swelling, and it may reduce your ankle’s range of motion.
Ankle Strain: Much like a sprain, an ankle strain involves subjecting the ankle to movements that overstretch the ankle. Ankle strains may cause ankle pain and swelling, reduced range of motion, and muscle spasm.
Overuse of Ankle: If you’re suffering from aching ankles, you may due to overuse. Running excessively, like when training for a marathon, can cause an overuse injury.
Top 10 Natural Treatments for Ankle Pain
Many people want natural treatment for ankle pain because it is a less riskier cure. Following are natural treatment options for this discomfort.
- Massage Therapy
Massaging on the ankle with coconut, cabbage leaf and turmeric can help avoid swelling, pain, and inflammation. Herbal pain-reducing rub: Mix and warm ingredients like turmeric, coconut, olive and garlic oil to create rub. Use this rub to lightly massage the affected area, allowing the ingredient to soak into your skin and help reduce pain and inflammation.
- Cold and Heat Therapy
Natural treatment for ankle pain with cold and heat therapy is very popular. Cold therapy, applying ice or a cold pack to the affected area can help reduce inflammation and numb the pain. Cold therapy should be done for 15 minutes every 3 to 4 hours during the first 2 days after injury. Heat therapy, after the initial swelling has gone down, applying heat can help relax the muscles and increase blood flow to the area. Use a warm compress or heating pad for 15-20 minutes.
- Natural anti-inflammatory
Natural treatment for ankle pain through natural anti-inflammatory as Cabbage can work as a natural anti-inflammatory, helping reduce fluids in the affected area and providing essential minerals for pain relief. Blanch cabbage leaves in boiling water, remove them immediately and place them in an ice container. Let the leaves soak and cool down in the ice water before wrapping them around your foot and ankle. Leave them on for about 30 minutes and remove.
- Stretching and Strengthening Exercises
Stretching, gentle stretching exercises can help maintain flexibility and reduce stiffness. Try ankle circles, toe taps, and calf stretches. Be cautious and stop if any exercise increases pain.
Strengthening exercises can help and support the ankle joint and prevent upcoming discomfort. Consider exercises such as toe raises, heel drops, and resistance band exercises to build strength in the surrounding muscles.
- Natural treatment for ankle pain With RICE
Rest, ice, compression and elevation (RICE) can effectively reduce ankle pain, swelling and inflammation.
Rest: Avoid physical activity and strenuous movement to stabilize the injured area and prevent straining the ankle further.
Ice: Ice treatment can be excellent for relieving ankle swelling and discomfort. Icing your ankle can include applying a cold pack or compress to the affected area and can be done after heat therapy. Remember to avoid using ice directly on your skin.
Compression: Gently wrap your ankle with a bandage to add pressure to the area, helping promote blood circulation and alleviate pain.
Elevation: If you can, keep your leg raised above your heart when sitting down to drain excess fluid from the injury site and reduce pressure and discomfort.
- Yoga and Tai Chi
Both yoga and Tai Chi focus on natural treatment for ankle pain, gentle movements and balance, which can improve flexibility and strength. These practices can help alleviate pain and enhance overall ankle function. Look for beginner classes or online resources to get started.
- Epsom Salt Soaks
Epsom salt is known for its anti-inflammatory properties. Adding a cup of Epsom salt to a warm foot bath can help reduce swelling and soothe sore muscles. Soak your ankle for about 15-20 minutes, 2-3 times a week.
- Natural treatment for ankle pain Through Essential Oils
Essential oils possess anti-inflammatory and analgesic properties. Some beneficial oils like lavender oil, peppermint oil, and ginger oil.
Lavender oil, Known for its soothing and anti-inflammatory effects. Dilute with a carrier oil (like coconut or olive oil) and massage gently into the affected area.
Peppermint oil contains menthol, which provides a cooling sensation and can help relieve pain. Use in moderation and dilute properly.
Ginger oil has anti-inflammatory properties that can help reduce swelling.
- Acupuncture
Acupuncture involves inserting fine needles into specific points on the body to stimulate energy flow and promote healing. Many people find relief from pain and inflammation through acupuncture treatments. Consult a licensed acupuncturist to explore this option.
- Lifestyle Changes
lifestyle changes can help to reduce the ankle pain, and reduce the occurrence of this discomfort. Taking up biking or swimming as a cardiovascular exercise, lessens the impact on your ankles while continuing to exercise and stay healthy. Keeping within a healthy weight minimizes the stress on your joints, including your ankles. Take it slow or stop completely if a movement or physical activity causes you ankle pain. Avoid running or walking on uneven surfaces, which can risk injury. Strengthen surrounding leg muscles to increase the flexibility and range of motion of your ankle. Choose proper and supportive footwear that reduces fatigue and sore muscles in the foot and ankle area.
Summary
Many cases of ankle pain may improve on natural treatment for ankle pain. There are some severe conditions where you should consult your healthcare provider about your ankle pain. Such as after an injury that impacts your ability to bear weight on the ankle or that results in an open wound or deformity. If your pain or swelling is severe and hasn’t improved within two to three days of at-home pain treatment. when you experience pain and swelling that comes on suddenly. If you don’t have information whether your ankle pain is serious, a healthcare provider can help you determine the reason for your pain. Dr. J, M.D. is an specialist to treat ankle pain and professional in the medical field for more than two decades. He is serving at Menz Clinic in Orlando Florida. You can book appointments and discover more regarding ankle pain treatment.
