Dealing With A Sprained Ankle [Effective Natural Home Remedies For Pro Cheerleaders]
While thousands of Americans deal with ankle sprains daily, ankle sprains are more common in athletes. In fact, they account for nearly half of all sports injuries worldwide. Whether you are a current pro cheerleader or preparing yourself for the pro cheerleader tryouts, it’s no fun getting a sprained ankle.
A sprained ankle will not only put you through a lot of pain, it’ll also affect your mobility and performance on the field – if not treated accordingly.
This article will discuss some basic knowledge on ankle sprains and effective natural remedies you can follow if you ever get injured. However, you need to see a physician first!
What is a sprained ankle?
A sprain happens when the ligaments in your ankle get stretched or torn because of a sudden rolling of the ankle outward and turning of the foot inward. Common reasons for getting an ankle sprain include running or stepping on an uneven surface, landing on your foot in an awkward position, excessive exercise without rest (overuse of feet), and tripping. If you sprained your ankle in the past, you are at risk for getting sprained in the same area again.
What are the signs and symptoms of a sprained ankle?
Typical signs and symptoms of a sprained ankle include the following:
- Bruising or skin discoloration (see image above)
- Swelling of the entire foot
- Popping sound as the injury happens
- Inability to stand or move your foot
- Pain
- Stiffness
How is an ankle sprain diagnosed?
Diagnosis is made after a physician conducts a physical exam to check the ligaments that were affected. Your foot will undergo an imaging test such as X-ray to confirm the ankle sprain and rule out the possibility of a fracture.
Conventional treatments include over-the-counter medications to reduce pain and swelling, elevation of the foot while at rest, and application of bandages or compression dressings.
6 natural home remedies to treat an ankle sprain
In addition to following your physician’s recommendations, here are some natural remedies you can try at home to further support the healing process:
- REST – The most basic and important thing you can do to allow your ankle sprain to heal is to rest. Avoid walking on the affected ankle. Reduce weight bearing as much as possible. When your ankle is in the initial stage of healing as evidenced by reduced swelling, it is recommended that you move it comfortably to reduce stiffness. You can flex your toes or move your ankle around in circles.
- ICE – Cover an ice pack with a cloth and apply it against your sprained ankle for 30 minutes. Do this several times a day to reduce pain, swelling, and spasms. Be careful not to apply cold for too long because this can damage your nerves. If your foot feels numb, this means that you have to remove the ice.
- EAT FOODS THAT BOOST COLLAGEN PRODUCTION - Collagen is the dominant structural protein found in your body's connective tissues. It provides structure and strength to your bones. To help speed up recovery, eat foods that boost the production of collagen such as lean protein, cheese, fish, soy, citrus fruits and berries (contain vitamin C), green tea, coconut water, and foods rich in zinc.
- AVOID FOODS THAT WORSEN INFLAMMATION - Make sure to avoid foods that trigger an inflammatory response in your body which delays the healing process. These pro-inflammatory foods include sugary and starchy foods (candies, cookies, cereals, fries, ice cream, etc.), alcohol, caffeinated beverages, and too much salt.
- EPSOM SALT BATH - Epsom salt is commonly used as a home treatment for ankle sprains. While there is limited research on the effectiveness of Epsom salts, a lot of people affected with ankle sprains have reported feeling less pain after soaking their affected ankle in an Epsom salt bath. Epsom salts contain high levels of Magnesium which reduce pain and inflammation. To prepare an Epsom salt bath, simply pour 1 cup of Epsom salts into a warm water bath and mix with your hand until the salts dissolve. Soak your foot for 30 minutes.
- WARM GINGER WATER - Ginger as a traditional medicine is widely known for its anti-inflammatory properties. Ginger also promotes healthy blood circulation and eases pain. In fact, a study has shown that ginger extract might one day substitute over-the-counter anti-inflammatory medications. Pour 8 cups of water and ginger slices into a container and bring to a boil. Wait until the mixture becomes warm. Soak a clean washcloth in the warm ginger water and wrap it around your sprained ankle.
Final Thoughts
The time it takes for an ankle sprain to fully heal depends on the severity of the sprain. Your physician will grade the sprain (Grade 1 to 3) according to the damage inflicted on your ligaments. To prevent further injury and support the process of healing, follow the tips mentioned in this article.
The best way to prevent an ankle sprain (and avoid missing cheer rehearsals or tryouts) is to do stretching, ankle exercises, strength training, and flexibility exercises. Yoga is a great option to help build strength and flexibility. It can also serve as a physical therapy to achieve complete ankle healing. Again, always consult with a medical practitioner.
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