Home Remedies for a Sprained Ankle
This post may contain affiliate links. Read my full disclosure here.
A sprained ankle is a common injury. If you’ve ever rolled your foot the wrong way, you know how quickly pain and swelling can set in. I gracefully missed the bottom step on the stairs yesterday, so I’m using home remedies for a sprained ankle right now.
I’ve been so careful to avoid falling in our icy yard, so it’s frustrating to slip inside, but it could have been worse. I didn’t fall far, and my toes and foot took the brunt of the damage based on the pain and bruising patterns.
The good news? Most mild to moderate ankle sprains respond well to home treatment, especially when you give your body what it needs to heal.
Table of Contents
What Happens When You Sprain an Ankle?
An ankle sprain happens when the ligaments that support the foot and ankle stretch or tear. This often occurs from rolling the ankle inward, stepping on uneven ground, or losing balance while walking. (Or you miss that last step…)
Common symptoms include:
- Pain and swelling
- Tenderness or bruising
- Difficulty putting weight on the injured ankle
- Reduced range of motion
First-Line Home Treatment: R.I.C.E.
Most doctors still recommend rest, ice, compression, and elevation—especially during the first 24–72 hours. Did I do this? Not exactly, and I’ll explain why. Still, it’s the standard treatment option, so we’ll go over it.
1. Rest the Injured Ankle
- Avoid putting weight on the ankle if walking increases pain.
- Short periods of gentle movement are fine, but don’t push through sharp pain.
- Overdoing it early can slow healing and increase the risk of a chronic ankle issue.
This part I did do/am still doing. You need time to heal. Anyone who wants to heal a sprained ankle overnight is out of luck.
2. Applying Ice to Reduce Swelling
- Use an ice pack or frozen vegetables wrapped in a cloth.
- Apply ice for 15–20 minutes at a time, several times a day.
- Ice helps reduce swelling, limits inflammation, and provides natural counter pain relief.
Unless the ankle is particularly swollen, I skip this. Swelling and inflammation is a natural part of the healing process, and I want to speed healing up, not slow it down.
The Efficacy of Icing for Injuries and Recovery has an excellent discussion of this topic.
Swelling is a build up of waste from the damaged tissue, and we want that out of the tissue, right? Wastes leaves via the lymphatic system, so it make sense to support waste removal by boosting lymphatic flow. Elevation, gentle massage (in the calf first if pain levels are high), and gentle movement help clear swelling faster.
3. Compression for Support
- An elastic wrap or ankle brace helps stabilize the joint.
- Compression supports injured tissue and helps control pain and swelling.
- Wrap snugly, but not so tight that it restricts blood flow.
I am not a wrapper – unless the ankle sprain is so severe that it needs stabilization. (If it’s that bad you probably should see a doc and make sure it’s not broken.) Again, this may reduce swelling, which reduces the flow of waste out of the damaged tissue.
4. Elevation to Ease Inflammation
- Elevate your ankle above heart level whenever possible.
- This helps fluid drain away from the injury and can significantly alleviate pain.
I do elevate, as this reduces pain and helps the lymphatic system clear out waste. Propping the foot up on a chair is fine. Bonus points if you have time to lie down and get it above your heart.
Home Remedies for a Sprained Ankle
First, I spread some hemp pain relief cream on to take the pain level down. Then I followed up with magnesium cream, which is a natural muscle relaxant.
Would you like to save this?
We'll email this post to you, so you can come back to it later!
My friend, Amber, recommended Lung Choy Shung (dit da jow) Chinese herbal liniment. She said, “It’s what we used for injuries in martial arts. Of course ours was homemade from a little old Asian lady, but it was the same name and hopefully close to the same recipe.” I call it the “healing soy sauce”.
Arnica is my go-to for bruising. For my battered ankle, I used homeopathic arnica internally, and arnica cream on the foot. Once the initial swelling begins to calm down, these remedies can help you heal faster and stay comfortable.
Gentle Movement to Restore Range of Motion
- After the first day or two, gentle ankle circles and flexing can help. Muscle movement pumps the lymphatic system, helping to clear waste.
- Slow, pain-free movement encourages circulation and improves range of motion.
- Stop if pain increases.
Contrast Therapy (Later Stages)
- After swelling decreases, alternating warm and cool water can improve blood flow.
- This may help stiffness and lingering soreness.
- Avoid heat in the first 24–48 hours.
Anti-Inflammatory Support
- Magnesium foot soaks (Epsom salt soaks) can help relax muscles.
- Use herbal salves with arnica or comfrey for bruising and soreness.
- Gently massage the calf muscles, and the foot and ankle once pain levels allow it. Work towards the heart to help clear the swelling.
- Stay hydrated—your tissues need fluids to heal.
What to Avoid With a Sprained Ankle
- Avoid putting full weight on the ankle too soon
- Don’t apply heat during the early swelling phase
- Don’t ignore worsening pain, numbness, or instability
Pushing too hard too fast can turn a minor injury into a lingering chronic ankle problem.
How Long Does a Sprained Ankle Take to Heal?
- Mild sprains: 1–2 weeks
- Moderate sprains: 3–6 weeks
- Severe sprains may require professional evaluation
Listening to your body—and respecting pain signals—is key to proper recovery.
When to Seek Medical Care
Home remedies work well for many ankle sprains, but seek help if:
- You can’t bear any weight after 24 hours
- Pain or swelling worsens instead of improving
- There’s severe bruising or deformity
Final Thoughts
A sprained ankle can be frustrating, but this too shall pass. Rest, elevation, herbal remedies —combined with gentle movement and lymphatic support—speed healing and recovery time. Respect the pain and let your body do what it does best—heal.
More Foot Care and Pain Relief
How to Heal Cracked Heels (Overnight Treatment)
12 Home Remedies for Sore Muscles
This article is written by Laurie Neverman. Laurie is a lifelong learner with a passion for natural remedies and holistic healing. She’s successfully improved her eyesight and cleared her psoriasis.