Ankle Sprain: Optimizing Recovery

Did you know that a holistic approach to acute trauma can significantly reduce recovery time? I’m about to share with you lesser known approaches that can reduce recovery time in half.

I sprained my ankle this week. In navigating this injury, I practiced the RICE method, wrapped my ankle, put it in a brace, and got a pair of crutches. This is the standard medical approach. To me it’s foundational, but only part of the equation. Let’s discuss what a holistic approach might look like. You know what the first thing I said after I breathed through the initial waves of pain? “I can move it fully. It’s likely sprained, not broken. I need to go put on a few oils. I’ll be okay.”

Even though many of these strategies are second nature to me, it can be hard to think of basic approaches in the heightened moment. So here’s a list for you, and to remind myself, of a few core options that I found the most helpful.

Ankle Sprain Strategies I used to optimize healing.

1. Apply essential oils immediately after the injury. I focused on Panaway, Aroma Siez, and Valor. 
2. Apply a comfrey salve. I am leaning heavily on my Joint Relief Salve this week, and seeing fast improvements in sensation and reduction in swelling.
3. Drink Vitamin C. This immediately reduced my pain levels, and is a critical nutrient for ligaments.
4. Take turmeric supplement. I’m loving my golden turmeric blend that I can add to a drink. It’s powerful for reducing inflammation. 
5. Drink Ningxia Red. The super high antioxidants protect areas of the body under the most stress, which is my ankle this week. 
6. Drink herbal tea. I made a blend of chamomile, anise hyssop, wintergreen, and butterfly pea flower. 
7. Apply the Raindrop Roller over the spine. My nervous system was overwhelmed by the acute pain, and needed support grounding, clearing, and aligning.
8. Apply Progessence Plus. This serum is helping to balance my hormones. We convert sex hormones into stress hormone and may need to replace them afterwards. 

My results:

With a grade 2 sprain, compression was needed for only 12 hours. The height of swelling occurred 4 hours after the injury with significant improvement the following day. Comfrey salve was sufficient for pain relief after 12 hours. I woke up a few times overnight to apply the salve with immediate comfort and ability to go back to sleep. No internal NSAIDS necessary. 

Discomfort upon rest was completely gone within 2 days. I went from no range of motion to 80% range of motion in 4 days with most of the swelling gone. 

Key Considerations:

The average grade 2 ankle sprain takes 4-6 weeks to heal, and my goal is to heal within 2-4 weeks. I will not rush the process as I’m really fond of walking and running. However, I am optimizing the process and know what’s possible with the individualized holistic support. 

During this process I did daily biofeedback scans, and muscle tested every product. Even though it was primarily a physical injury, my whole body needed support, including my nervous system, gut health, hormones, and emotions. I chose supplements based on my personal deficiencies, and essential oils based on the frequencies needed for balanced. I hope this article is expansive and inspirational. I encourage you to work with a holistic practitioner to find exactly what your body needs. I’m accepting new clients, and would be honored to help create a tailored holistic wellness strategy for you.

If I had to pick one item, I would choose a Comfrey Salve, like my Joint Relief Salve. Comfrey alone can reduce recovery time by 50%. It’s a first aid product I believe every home needs for those unpredictable injuries.

If you’re looking to strengthen your first aid kit, checkout my Holistic Trauma Care Wish list.