Twisting your ankle can be a real pain – literally! Whether it happened on the sports field or just on your morning jog, a twisted ankle can put a serious damper on your day. While many people turn to traditional twisted ankle treatments such as painkillers and immobilization, there are a number of alternative treatments for ankle pain that may be worth considering as well.
First, let’s take a look at the causes and symptoms before jumping on to treatments.
Causes of a Twisted Ankle
A twisted ankle occurs when the ligaments that support the ankle joint become stretched or torn, usually as a result of a sudden twist or turn of the ankle. The most common causes of a twisted ankle include:
- walking or running on uneven surfaces,
- wearing improper footwear,
- participating in sports or physical activities that involve jumping or sudden movements,
- stepping awkwardly off a curb or stair.
Symptoms of a Twisted Ankle
The symptoms of a twisted ankle can vary depending on the severity of the injury.
Mild to moderate ankle sprains may cause:
- pain or tenderness in the ankle,
- swelling or bruising around the ankle,
- difficulty in walking or bearing weight on the ankle,
- stiffness or limited motion in the ankle.
Severe ankle sprains may cause:
- severe pain or tenderness in the ankle,
- significant swelling or bruising around the ankle,
- inability to bear weight on the ankle,
- instability or a feeling of looseness in the ankle joint.
Now that you recognize the symptoms of twisted ankles, here are the alternative treatment options for ankle pain you can consider.
Alternative Treatment Options
RICE Therapy (Rest, Ice, Compression, Elevation)
Resting your ankle, applying ice, compressing the injured area, and elevating your foot are some of the most common treatment options for a twisted ankle. This is also known as RICE therapy. Resting the ankle allows the damaged ligaments to heal, while ice helps to reduce swelling and inflammation. Compression helps to reduce swelling and support the ankle, while elevation helps to improve blood flow to the injured area.
Massage Therapy
Massage therapy can also be an effective alternative treatment option for a twisted ankle. Massaging the ankle can help to reduce pain and inflammation, improve circulation, and increase the range of motion. A massage therapist can use different techniques to treat a twisted ankle, such as deep tissue massage or myofascial release.
Acupuncture
Acupuncture is a traditional Chinese practice that involves inserting sharp needles into specific points on the body. This technique can help to reduce pain, inflammation, and swelling in a twisted ankle. Acupuncture can also improve blood flow to the injured area, which can help to promote healing.
Chiropractic Care
Chiropractic care implicates manual manipulation of the spine and other joints in the body to relieve pain and improve function. Chiropractic care can be an effective alternative treatment option for a twisted ankle. A chiropractor can use different techniques to improve joint mobility, reduce pain and inflammation, and promote healing.
Essential Oils
Essential oils can also be used as an alternative treatment option for a twisted ankle. Essential oils such as peppermint oil, lavender oil, and eucalyptus oil have anti-inflammatory and analgesic properties that can help to reduce pain and inflammation. These oils can be either used topically or inhaled through steam.
Homeopathic Remedies
Homeopathic remedies can also be used to treat a twisted ankle. Homeopathic medicines are made from natural substances and are known for their effectiveness in treating various health conditions. Arnica Montana is a remedy that is commonly used to treat a twisted ankle. It helps reduce pain, swelling, and inflammation.
Advantages of Alternative Treatment Options
Cost effective
Alternative treatments for ankle pain can be more cost effective than traditional treatments. Many alternative treatments can be done at home or with a practitioner at a lower cost than traditional medical treatments.
Minimal side effects
Alternative treatment options for a twisted ankle usually have minimal side effects compared to traditional treatments, such as painkillers or surgery. Many alternative treatments for ankle pain use natural remedies that have few side effects.
Natural healing
Alternative treatment options for a twisted ankle often use natural remedies that promote natural healing. This can be beneficial for individuals who prefer natural treatments and want to avoid chemicals or drugs.
Long-term benefits
Alternative treatment options for a twisted ankle can provide long-term benefits. For example, chiropractic care can help to improve joint mobility and reduce the risk of future injuries.
Limitations of Alternative Treatment Options
Not suitable for severe injuries
Alternative treatment options for a twisted ankle are not suitable for severe injuries. If you have a severe ankle injury, it is important to seek medical attention immediately.
Lack of scientific evidence
Some alternative treatment options for a twisted ankle may lack scientific evidence. It is important to research and consult with a healthcare professional before trying any alternative treatment.
Incompatibility with certain medical conditions
Alternative treatment options for a twisted ankle may not be suitable for everyone. For example, individuals with certain medical conditions or allergies may not be able to use essential oils or herbal remedies.
Tips for Preventing Twisted Ankles
Wearing proper footwear
Wearing proper footwear that provides adequate support and cushioning can help prevent twisted ankles. Footwear that fits properly and has good traction is important for preventing ankle injuries.
Strengthening exercises
Exercises that strengthen muscles and ligaments in the ankle can help prevent ankle injuries. Simple exercises such as ankle circles, calf raises, and balance exercises can help to improve ankle stability.
Stretching before exercise
Stretching before exercising can help to warm up the muscles and ligaments in the ankle and prevent injury. Gentle stretches such as ankle flexion and extension, ankle rotations, and calf stretches can be effective.
Maintaining a healthy weight
Maintaining a healthy weight can help to reduce the risk of ankle injuries. Excess weight puts extra stress on the ankle joints, which can increase the risk of injury.
Summing Up
Alternative treatment options for a twisted ankle can be effective in reducing pain, swelling, and inflammation. However, it is important to seek medical attention for severe injuries and to research and consult with a healthcare professional before trying any alternative treatment. Preventing twisted ankles through proper footwear, strengthening exercises, stretching, and maintaining a healthy weight can also help to reduce the risk of ankle injuries. With the right approach, you can recover from a twisted ankle and prevent future injuries.