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A twisted ankle is something that happens to most people at least once in their lives. In fact, the American Orthopedic Foot and Ankle Society estimates that about 25,000 people twist an ankle each day. Although it is a fairly common injury, a twisted, rolled or sprained ankle can vary in scope and severity. Twisting your ankle can often lead to swelling that is indicative of a sprain or tears in the ligaments.
It's important for you to understand both the causes and treatments of a twisted ankle. Knowing these things can help you to avoid a more persistent, long-term problem in the future.
The treatments available for a twisted or sprained ankle can vary depending on the severity of the injury. There is often some flexibility with regard to the approach you can take to repair the damage. These options range from medical treatments to natural herbal remedies and home care. The RICE method of home treatment is a good place to start treating your twisted ankle. It's a simple home remedy that is easy to do if you follow these steps:
Rest in this case includes not just getting enough sleep and relaxation for your entire body. It means that you may also need to rest your ankle even when you are awake and working. Using medical aids such as crutches can provide relief for your ankle during the day when you need to move.
A twisted ankle will always bring some bruising and swelling along with it. I recommend applying a pack of ice to your ankle for at least 10 minutes per day and up to 20 minutes at maximum for the first couple of days after the injury. Make sure you keep a thin layer of cloth between your skin and the ice, but press the ice firmly against the affected area and keep it there for the duration listed.
Compression is another method I recommend to reduce the swelling. However, it is not a protective measure. You should use it in conjunction with a brace if you think you'll need to put weight on the injured ankle.
Raising the injured leg above your heart for a few hours each day will help to reduce swelling and bruising and will help to accelerate the healing process.
In addition to home and medical treatments, there are some natural herbal remedies that can provide relief from a twisted ankle. In some cases, these remedies may also help to speed up the healing process.
In general, any green herbs you add to your diet will be rich in Vitamin K, antioxidants, and other natural remedies that can promote healing. I recommend adding a variety of natural green herbs to your diet.
Garlic possesses anti-inflammatory properties that can reduce swelling and speed wellness.
This salt contains magnesium sulfate crystals that will soothe the sore muscles in your twisted ankle.
Essential oils made from arnica will not only reduce some inflammation but improve your circulation to reduce bruising, too.