by As a podiatrist, I often see patients struggling with persistent ankle pain. Many ask about natural remedies for ankle pain that might help alleviate discomfort without relying on medications or invasive treatments. From soothing herbal creams and homeopathic solutions like Arnica and Hypericum, both in cream and pellet forms, to anti-inflammatory supplements and simple lifestyle changes—there are several effective natural options available.
In this article, we’ll explore the best evidence-based natural remedies that can help reduce ankle pain and support healing. As always make sure to see a qualified healthcare practitioner for your ankle pain differential diagnosis. Read on for more!
Table of Contents
- Homeopathic Remedies: Arnica and Hypericum
- Dosage for Arnica and Hypericum
- Topical Natural Remedies for Ankle Pain
- Internal Natural Remedies (Dietary Supplements & Herbs)
- Lifestyle and Supportive Therapies
- Frequently Asked Questions
- Conclusion
- References
Homeopathic Remedies: Arnica and Hypericum
Arnica Montana (Cream and Pellets)
Arnica is renowned for reducing bruising, inflammation, and muscle soreness. Applied as a cream, it directly alleviates swelling and pain. Homeopathic arnica pellets taken orally help ease pain internally, complementing topical treatment effectively. If you have to choose between the two, I recommend going with the pellets. According to the prominent and able Dr James Kent M.D, in his now famous Lectures on the Homeopathic Materia Medica, arnica in the pellet form works for better than the cream.
Hypericum Perforatum (St. John’s Wort)
Hypericum is valuable for nerve-related ankle pain, especially effective against sharp or shooting pains. It may even help with sudden ankle pain without injury. It’s available as creams or oils for topical application, as well as pellets taken orally, making it versatile for treating nerve discomfort or other forms of musculoskeletal pain after an ankle injury. Patients have personally reported to me that it works really well for their musculoskeletal pain when taken in the 200c strength. 30c also works but it may have to be taken more frequently.
Dosage for Arnica and Hypericum
The creams can be applied as needed. Make sure it is not applied to open wounds. Both arnica and hypericum creams can be mixed and used together. The pellets can also be taken together in strength of 30c or 200c twice daily. If the pain is severe, the frequency can be increased. Higher strength remedies should only be taken based on advised from a qualified health practitioner.
NB: While the use of Homeopathic remedies can be traced back to well over 200 years, and although much modern research has yielded positive results from the use of these remedies, as a medical science, homeopathy is not currently validated. Nevertheless, most clinicians agree that the remedies are safe and are at least beneficial even if it’s just for the placebo effect, and the right of patients to choose.
Topical Natural Remedies for Ankle Pain
- Epsom Salt Soaks: Helps reduce swelling and soothe tired muscles. Soak your ankle in warm water with half a cup of Epsom salt for 15-20 minutes.
- Menthol and Camphor Creams: Provide cooling relief and help minimize discomfort temporarily.
- Capsaicin Cream: Effective for chronic ankle pain, gradually reducing pain signals through regular use.
- Essential Oils (Lavender, Peppermint): Diluted and massaged gently to promote relaxation and relieve mild inflammation. Some Epson salt comes with essential oils already added. This may be an option if you are that way inclined.
Internal Natural Remedies (Dietary Supplements & Herbs)
- Turmeric (Curcumin) & Ginger: These anti-inflammatory supplements reducing swelling and pain when taken consistently.
- Omega-3 Fatty Acids (Fish Oil): This reduces chronic inflammation, particularly effective for arthritic ankle pain.
- Boswellia Serrata: Proven herbal anti-inflammatory for reducing joint pain and improving mobility. According to Siddiqui (2011), Boswellia Serrata can inhibit inflammation 35%.
Lifestyle and Supportive Therapies
- RICE Method (Rest, Ice, Compression, Elevation): Critical for immediate care of ankle injuries.
- Gentle Exercise & Stretching: Maintain flexibility and strength to prevent recurrence.
- Massage & Acupuncture: Improve blood circulation and reduce chronic ankle pain.
- Supportive Footwear and Orthotics: Provide essential stability and reduce stress on your ankle.
Frequently Asked Questions
What is the fastest way to relieve ankle pain naturally?
The RICE method—Rest, Ice, Compression, and Elevation—is quickest for immediate relief, supplemented with topical arnica cream.
Should I use ice or heat on my ankle?
Use ice within 48 hours after injury to reduce swelling. Apply heat later for stiffness or chronic discomfort without swelling.
Are homeopathic Arnica and Hypericum safe?
Yes. Both are safe when used correctly. Use topical creams externally only and follow dosage instructions for pellets.
How long does it take an ankle sprain to heal naturally?
A mild sprain may take 2-4 weeks, while moderate-to-severe cases may require 6-12 weeks.
When should I see a doctor for ankle pain?
Consult a podiatrist if pain is severe, persists beyond a few days, or is accompanied by significant swelling, bruising, numbness, or inability to bear weight.
Conclusion
Utilizing natural remedies for ankle pain, like homeopathic Arnica and Hypericum, topical applications, dietary supplements, and lifestyle adjustments, can significantly ease discomfort and speed recovery. However, always seek professional guidance from a podiatrist for severe or persistent ankle pain to ensure comprehensive care and proper healing. Good luck!
References
- Raak, C., Scharbrodt, W., Berger, B., Büssing, A., Geißen, R. and Ostermann, T., 2018. Hypericum perforatum to improve post-operative pain outcome after monosegmental spinal microdiscectomy (HYPOS): a study protocol for a randomised, double-blind, placebo-controlled trial. Trials, 19(1), p.253.
- Siddiqui, M.Z., 2011. Boswellia serrata, a potential anti-inflammatory agent: an overview. Indian Journal of Pharmaceutical Sciences, 73(3), pp.255–261.
- Zhou, X., Afzal, S., Wohlmuth, H., Münch, G., Leach, D., Low, M. and Li, C.G., 2022. Synergistic anti-inflammatory activity of ginger and turmeric extracts in inhibiting lipopolysaccharide and interferon-γ-induced proinflammatory mediators. Molecules, 27(12), p.3877.
