7 Home Remedies for Sprained Ankle That Really Work

If you’re dealing with a painful, swollen ankle, don’t worry  you’re not alone. A sprained ankle is one of the most common injuries, and the good news is, most mild sprains can heal right at home with simple care. In this guide, we’ll walk you through 7 proven home remedies for a sprained ankle that can help reduce swelling, ease pain, and speed up your recovery naturally.

Identifying Ankle Sprain

A sprain happens when the ligaments  and tough tissues connecting bones get stretched or torn. You can usually tell it’s a sprain (not a fracture) if you notice:

• Pain, especially when putting weight on the ankle

• Swelling and bruising

• Limited motion or stiffness

• A “popping” sound or feeling when the injury happened

If you can still move your ankle and bear some weight, it’s likely a mild to moderate sprain. But severe swelling, intense pain, or inability to walk could mean a more serious injury that needs medical care.

What Happens When You Sprain Your Ankle?

When you twist or roll your ankle suddenly, the ligaments stretch beyond their normal range. This causes tiny tears, leading to inflammation, fluid buildup, and pain. The body’s natural response is to send more blood and immune cells to the area, which helps healing but also creates swelling and tenderness.

This is where home remedies for sprained ankle come in. They focus on reducing swelling, improving circulation, and supporting your body’s natural healing process.

Best Home Remedies for a Sprained Ankle

You don’t always need to rush to the clinic for a mild ankle sprain. With proper care at home, you can recover faster and prevent long-term issues.
Here are the 7 best home remedies for a sprained ankle to get you back on your feet safely.

1. The R.I.C.E. Method

The R.I.C.E. method (Rest, Ice, Compression, Elevation) remains the gold standard for early ankle sprain care.

• Rest: Avoid activities that put pressure on the ankle for at least 24–48 hours.

• Ice: Apply an ice pack wrapped in a thin towel for 15–20 minutes every 2–3 hours to reduce swelling.

• Compression: Use an elastic bandage or compression sleeve to minimize fluid buildup.

• Elevation: Keep your ankle raised above heart level to help drain excess fluid.

This method is especially effective during the first 48 hours after injury.

2. Compress a Sprained Ankle

Compression for sprained ankle injuries is one of the most effective ways to control swelling and speed recovery.
You can use an elastic wrap, ankle brace, or compression sock to apply gentle pressure.

How to compress properly:

• Wrap from the toes upward to just above the ankle.

• Make sure the bandage is snug but not too tight (your toes shouldn’t tingle or turn blue).

• Remove the wrap at night or every few hours to let your skin breathe.

Wondering how long to compress a sprained ankle?
Continue compression for the first 48–72 hours, or until swelling subsides.

3. Elevating Your Ankle

Elevation helps the body drain excess fluid from the injured area.
Lie down and prop your ankle on a pillow or folded towel so it’s slightly higher than your heart level.
Do this several times a day, especially after applying ice or compression.

4. Ice Therapy

Cold therapy is essential during the first few days after a sprain. Ice reduces inflammation and numbs pain.

Tips:

• Use an ice pack or a bag of frozen peas wrapped in a cloth.

• Apply for 15–20 minutes, every 2–3 hours.

• Never place ice directly on the skin to avoid frostbite.

5. Do Warm Compresses After the First Few Days

Once the swelling starts to go down (after 48–72 hours), switch from ice to gentle warm compresses. Heat increases blood flow, relaxes muscles, and supports healing.

You can use:

• A warm towel or heating pad for 10–15 minutes at a time.

• A warm bath with Epsom salts to soothe soreness.

Avoid using heat too early — it can worsen swelling if inflammation is still present.

6. Gentle Exercises

When the pain starts improving, begin light stretching and strengthening exercises to restore mobility.
This helps prevent stiffness and future injuries.

Try these simple moves:

• Ankle circles: Rotate your ankle slowly in both directions.

• Toe raises: Lift your toes upward and hold for a few seconds.

• Resistance band stretches: Gently stretch the ankle with a resistance band to rebuild strength.

Start slowly  if you feel sharp pain, stop and rest.

7. Use Compression Socks or Sleeves for Any Sprained Ankles

Wearing compression socks or sleeves can significantly reduce swelling, improve circulation, and provide support during recovery.
Brands like Doc Miller Compression Socks are designed to apply consistent, graduated pressure that aids healing and comfort.

When to wear them:

• During the day or while walking for support

• Remove them at night for comfort

How long to use them:
Wear daily for several hours until pain and swelling improve — usually 1–2 weeks for mild sprains.

Using the right compression for sprained ankle helps you recover faster and feel more stable when moving around.

How Long Does It Take for a Sprained Ankle to Heal Using Home Remedies?

Recovery time depends on how severe your sprain is:

Ankle Sprain Grades and Healing Time

Sprain Grade	Severity	Estimated Healing Time (With Home Remedies)
Grade 1	Mild stretch or small tear	1–2 weeks
Grade 2	Partial tear	3–6 weeks
Grade 3	Complete tear (severe)	8–12 weeks or longer

Tip: Recovery time can vary depending on rest, rehabilitation, and use of support aids like compression socks or ankle braces.

With consistent home remedies for sprained ankle  including rest, compression, and elevation most people see major improvement within two weeks.

When to See a Doctor for a Sprained Ankle?

Seek medical care if:

• You can’t put any weight on the injured ankle

• Pain or swelling doesn’t improve after a few days

• You notice numbness, discoloration, or severe bruising

• You suspect a fracture (especially if the ankle looks deformed)

A doctor may recommend imaging tests or physical therapy for serious injuries.

Frequently Asked Questions

1. Can I walk on a sprained ankle?
If it’s a mild sprain, yes but take it slow and wear supportive footwear. For moderate to severe sprains, rest is essential for proper healing.

2. How long should I use compression for a sprained ankle?
Generally 48–72 hours, or until swelling goes down. You can continue using compression sleeves for comfort during recovery.

3. Is heat or ice better for a sprained ankle?
Ice is best for the first 2–3 days to reduce swelling. After that, switch to warm compresses to improve circulation.

Disclaimer:
This content is for informational purposes only and should not replace professional medical advice. If you experience severe pain or difficulty walking, consult a healthcare provider immediately.