7 home remedies to relieve ankle sprain

Muhammad Usman Babar
4 min readJul 7, 2020

To alleviate the pain and discomfort caused by an ankle sprain, it is advisable that we combine external and internal remedies and thus combat inflammation and accelerate healing.

An ankle sprain is an injury to the ligaments, which can be caused by excessive stretching or distension of the joints. It usually develops as a result of excessive effort during physical activity, which can cause a tear in the muscle fibers.

However, its appearance is also related to the use of high heels, trauma, or running and walking on uneven terrain. Its main symptom is pain, although it is usually accompanied by movement difficulties, inflammation, and bruising.

Although rest and pain reliever use is the most common way to relieve ankle sprain, there are natural remedies that can speed up your recovery. In this opportunity, we want to share the best 7, so you don’t hesitate to use them.

Clay to relieve ankle sprain

Among the therapeutic applications of clay, we find that it is a great remedy to relieve sprains. Thanks to its high content of essential minerals, antioxidants, and anti-inflammatory substances, it calms pain and helps drain impurities retained in the tissues.


  • 2 tablespoons of green clay (20 g)
  • A splash of red wine

How to use it?

  • Dampen a couple of tablespoons of green clay with a stream of red wine and rub it over the swollen ankles.
  • Let it sit for an hour and rinse.
  • Repeat its use every night, until you notice an improvement.

Saltwater and vinegar

Salt and vinegar baths exert a calming effect that relieves pain from sprained ankles. Both ingredients improve circulation in the affected area and facilitate the reduction of inflammation.


  • 2 tablespoons of salt (20 g)
  • 1 cup of vinegar (250 ml)
  • Water (necessary)

How to use it?

  • Add a couple of tablespoons of salt to a bowl of warm water, pour in a cup of vinegar, and soak your feet for 20 minutes.
  • Make sure you cover your ankles so the ingredients work on the injury.
  • Repeat it up to twice a day if you consider it necessary.

Cayenne pepper

The active compound of cayenne, the capsaicin, acts as a potent analgesic to reduce pain naturally. Its application through massages and plasters helps to reduce swelling and circulation problems. We can also consume it as an infusion.


  • 1 tablespoon of cayenne pepper (10 g)
  • 1 cup of water (250 ml)

How to use it?

Make a cayenne pepper tea and drink it twice a day.

Dip a cloth in hot water with powdered pepper and apply it to the painful area up to three times a day.


turmeric for ankle sprain
Photo by FOODISM360 on Unsplash

Rich in curcumin and other powerful antioxidants, turmeric is one of the most beneficial natural anti-inflammatory drugs for health. It has antispasmodic, relaxing, and analgesic properties that facilitate the treatment of symptoms caused by sprains.


  • 2 tablespoons of turmeric (20 g)
  • Water (necessary)

How to use it?

  • Dampen a couple of tablespoons of turmeric powder with water and, after obtaining a thick paste, rub it on the ankle.
  • Cover it with a bandage and let it act for 10 hours.
  • Repeat the treatment one week in a row.


Photo by Tijana Drndarski on Unsplash

The relaxing and pain-relieving effects of garlic also make it an alternative against pain and inflammation caused by an ankle sprain. Since it is rich in sulfurous substances, its regular use also helps to improve blood flow to avoid bruising.


How to use it?

  • Crush a clove of garlic, mix it with a couple of tablespoons of coconut oil and apply it gently to the injured area.
  • Wait half an hour and rinse with warm water.
  • Use it twice a day, until the ankle heals completely.


Arnica is a very popular plant when it comes to healing and joint strengthening. Rich in anti-inflammatory and antioxidant substances, it helps reduce pain, swelling, and other symptoms of sprains.

How to use it?

  • Put a few drops of arnica essential oil on the palms of your hands and rub it on the injured ankles.
  • Massage gently for five minutes and cover the area with a bandage.
  • Use it until the sprain is relieved.

Castor oil

Castor oil massage is one of the best-known traditional remedies to lessen the discomfort caused by ankle sprains. It contains essential fatty acids that, in addition to calming pain, improve circulation, and promote relaxation of the joint.

How to use it?

  • Dampen a cotton cloth with castor oil and apply it to the ankle.
  • Let it work for 20 to 30 minutes, and during this time, raise your ankle toward the ceiling to promote circulation.
  • Repeat the treatment all week or until you feel an improvement.

Choose the remedy that most catches your attention and use it under the recommendations given to achieve good results. But if the swelling and pain are intense and persistent, it’s best to see your doctor determine the severity of the injury.