Top 5 Home Remedies for Ankle Pain



Suffering from ankle pain?

Sometimes ankle pain may occur due to sprains that took place unknowingly. Ligaments that are attached to the ankle either tear partially, or fully rupture. The overall pain experienced depends on the severity of the injury, yet home remedies can reduce the amount of pain and discomfort you feel.

Here are 5 home remedies for you to reduce pain and discomfort on your ankle:

  1. Icing      
    your ankle may respond better to an alternating hot-and-cold therapy. Use two gel packs. One should apply heat for 20 minutes. Follow it with a cold pack for 20 minutes.
    Alternatively, you can  prepare ice packs by filling a gallon-sized Ziploc with fresh ice. Apply the ice pack on your swelling ankle to reduce the amount of swelling will reduce your discomfort. Ensure that the ice rests directly on the swollen area. If the cold is too intense, place a small rag between the skin and the ice pack.
  2. Herbal Remedies
    Home remedies such as coconut and garlic oil help reduce pain and swelling when they soak directly into the skin. Mix 3 table spoon of coconut and garlic oil into a container and heat in the microwave for ten seconds, slightly warming the mixture. Generously massage the oil directly onto your ankle for ten minutes, allowing the oils to soak into your skin.Cabbage contains minerals and vitamins that are useful when ingested, as well as when they’re applied externally. Gather the outer layers, or leaves, of the cabbage plant. Blanch the leaves by boiling them in water and then immediately placing the leaves into a container of ice-cold water. Once the leaves have been blanched, wrap your entire foot and ankle, and allow them to rest for 30 minutes before removing.
  3. Dieting
    Changing your diet to relieve knee pain can be effective over a longer term. If you are heavy, you may experience poor circulation and heightened stress in the ankles and other weight-bearing joints. If you are overweight and suffer from frequent strains or bone degeneration, losing weight can permanently end your ankle pain. Adding a joint supplement to your diet, such as glucosamine or chondroitin, may also help some people by protecting the ankle joint and surrounding tissue.
  4. Exercises
    Exercise is an ongoing home treatment that will serve as pain relief and prevention. To prevent future ankle injuries, and to strengthen an ankle that is already injured, range-of-motion exercises and stretches provide the most benefit. Only stretch or exercise the ankle once the pain has subsided.Range-of-motion exercises will increase the flexibility of tendons and ligaments that have tightened during an injury. Trace the alphabet with your toes, moving the ankle as much as possible throughout. Repeat at least ten times per day to strengthen your ankle and improve your flexibility.

    While sitting on a chair, place the foot with the injured ankle flat on the floor. Slowly move your knee from side-to-side without lifting your foot off of the ground. Repeat this exercise at least ten times per day to enhance lateral movement.

    The pain level of these exercises should never move into moderate or severe levels. Experiencing a small amount of pain is common when beginning range-of-motion exercises, however, discontinue the exercise if the pain becomes severe.

  5. Orthopaedics treatment
    Seek for medical support if your back pain still persists after trying out the suggested remedies. It is advisable to seek for professional help if your back pain is giving you symptoms that casn be interpreted into serious health issues.

Need consultation? Our professional orthopaedic specialist, Dr. Kevin Yip, has more than 20 years experience. Be assured that you will be receiving professional treatments that suit your needs.

Call +65 9734 3087, Request a callback or Send us a message.


  • SEEMA GOYAL said:

    Aug 14, 2013 11:00 am

    very severe pain in right leg -edge of ankle while walking-no swelling, no injury-i’m a lady of 46 yrs with 100 kg suggest some ankle support or whatever u think right. thanks

    • Bibek Das replied:

      Oct 28, 2015 4:43 pm

      Reduce weight by atleast 30-35 kilo. Pain will vanish automatically.

  • deepak said:

    Apr 06, 2015 1:09 pm

    pain in the left leg edge ankle while sitting, swelling,no injury,iam a male 39 yrs with 78 kg suggest some ankle remedy,thanks.

  • Subru said:

    Jun 30, 2015 3:50 pm

    Hi iam subru 34 yrs. My left leg ankle joint not allows for upward
    And downward motion of the ankle . ankle pain inability to walk due to bruisingand swelling. Pls help

  • Y D Dwivedi said:

    Aug 24, 2015 2:31 pm

    I have swelling and pain in left ankle no injury. My weight is 90 kgs with !76 cm height age 50 years.
    plz suggest

  • Mann said:

    Dec 23, 2015 8:41 pm

    i am 34 yrs and weight is 55 kg..i am suffering from ankle pain.It feels in the morning and when i walk and when i put my ankle on the floor.My ankle was twisted on last year 2014 but i did hot water included sault and took some medicine and it was over.But from last one month i am suffering ankle pain in my both legs.Kindly suggest.

  • kenya said:

    Jan 11, 2016 11:20 am

    In a 21 year old female born wit flat feet ankles hurt badly unbearable pain I can’t stand on my feet for more then 5 house with out them hurting I can’t stand up I literally have to crawl I tried all types of meds creams and home remedys nothing work sometimes I really want to cut them off so I want feel no pain some nights I can’t sleep because the pain is constantly shooting thru my feet I’m 5’1 and about 150 pounds

  • smudglet said:

    Jan 18, 2016 7:04 pm

    I had microscopy surgery on my right ankle 3 years ago and my ligaments never grew back, I just have fibres there, so its very weak. I cant wear heels!! My wish is too, ha! I am in pain and especially today as its cooler. I get a throbbing/aching pain. I do my exercises! Seems such a long time. Does anyone know of any herbal/natural remedies that can help me? I’m 42, female, 5.1ft and 8 stone.

  • Maggie said:

    Feb 16, 2016 11:47 pm

    My right ankle have been painful for the past 2yrs.I have consulted several doctors and the pain is not getting better and now my left ankle started to be painful and swollen as well.I don’t know what to do,please help.

    • Mahmood Mannan replied:

      Apr 25, 2016 3:32 pm

      I am 71 year old man having knee pain with slight swellings Also taking medicine fo Uris acid regularly . More over i have already undergone bypass surgery 10 years back and having kept peace maker 5 yrs back. Also taking various medicines for hipper tension and chlostrol also wharf now pls advice me dines.

  • amit kumar said:

    Apr 01, 2016 1:35 pm

    hi sir i am sports man my right leg anke is very pain my weight is only 65 kg i am 29 yhear’s old, i am martial artist , when i jumped hit my ancle one stone help me plz

  • deepa said:

    May 31, 2016 7:06 pm

    hi sir, i am 32 years , i weight 59 kg. I have been experiencing pain in my left and right ankle for quite sometime now. Specially while sleeping in the night the pain persist which discomforts my sleep. kindly suggest any remedy

  • varshal sood said:

    Jul 10, 2016 2:05 pm

    I fell down from a height and got an injury on my anchle xray
    Is right but i cant walk…put any pressue on my right foot… siggest me some home remedies for treating my pain

  • Priyanka said:

    Aug 16, 2016 11:07 am

    Hi I have ankle pain only in d morning nothing else pls suggestp

  • Ekta arora said:

    Sep 24, 2016 4:28 pm

    I have pain in my right ankle.dr.had said that bone of ankle is incresaed pls suggest what I have to do

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