Miya Pearson
A sprained ankle is a common injury that can occur when the ankle joint is twisted, rolled, or turned, causing the ligaments to tear. This can result in instability, pain, swelling, and bruising. To treat a sprained ankle, it is recommended to use the RICE method: rest, ice, compression, and elevation. Elevation is particularly important when sleeping as it helps to reduce swelling and improve blood flow. It is recommended to sleep with the ankle elevated above the level of the heart, which can be achieved by placing pillows or cushions under the foot. This will also help to separate the feet and drain fluids. While a compression bandage should be worn during the day, it is recommended to remove it at bedtime to reduce the risk of restricted blood flow.
| Characteristics | Values |
|---|---|
| Recovery time | Depending on the severity, a sprained ankle can take anywhere from 2 weeks to 12 weeks or even up to 6 months to fully recover. |
| Treatment | Use the RICE method: Rest, Ice, Compression, and Elevation. |
| Sleep position | It is recommended to sleep on your back with your ankle elevated above heart level to reduce swelling. Side sleepers should place a pillow between their knees and ankles to raise the injured ankle and keep their knees bent. |
| Compression bandage | Remove or loosen the bandage before bed to allow the skin to breathe and reduce the risk of restricted blood flow. |
| Pain and swelling | Use over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or aspirin to reduce pain and swelling. |
| When to see a doctor | If the pain and swelling do not improve after 2-3 days, or if the symptoms worsen, consult a doctor to rule out a more serious injury. |
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What You'll Learn
The RICE method for treating a sprained ankle
The RICE method is a simple self-care technique that can be used to treat minor injuries, such as a sprained ankle. It is designed to reduce pain and swelling and speed up the healing process. Here is a detailed breakdown of the RICE method:
Rest
It is important to rest the affected area as much as possible, especially in the first 24 to 48 hours after the injury. Avoid any weight-bearing activities and try to keep the ankle elevated to reduce swelling and pain.
Ice
Apply ice to the injured area for 15 to 20 minutes at a time, every 2 to 4 hours during the first 24 to 48 hours. Make sure to cover the ice pack with a light towel to prevent frostbite, and do not ice for too long as it may cause tissue damage.
Compression
Use an elastic medical bandage to wrap the injured ankle snugly, but not too tightly, as this can restrict blood flow. Compression helps to reduce swelling and provide support to the ankle.
Elevation
Keep the injured ankle elevated above the level of the heart as much as possible, both during the day and at night. This will help to drain fluid away from the injury, reducing swelling and pain.
The RICE method can be an effective way to treat a sprained ankle and speed up recovery. However, it is always a good idea to consult a doctor or healthcare professional for personalized advice and to ensure the injury is not more severe.
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How to sleep on your back with a sprained ankle
If you have a sprained ankle, it's important to follow the R.I.C.E. (Rest, Ice, Compression, Elevation) method for the first 72 hours after injury. This will help speed up your healing time and reduce swelling and pain.
- Use spare pillows, blankets, or a cushion to raise your ankle slightly higher than your heart. This will keep fluids from accumulating around your injury and reduce swelling. Continue to sleep with your ankle propped up until it’s no longer consistently swelling up, which is usually after 2-3 days.
- If you usually sleep on your side, place pillows between your knees and ankles to raise your ankle slightly and keep your knees bent at a 90-degree angle. This will prevent you from sleeping in the fetal position, which can put pressure on your ankle.
- Remove or loosen any compression bandages before bed. A bandage that's too tight can restrict blood flow and cause numbness or tingling. If your bandage is supporting a splint or helping to alleviate pain, make sure it's looser than it would be during the day.
- Ice your ankle before bed if it's still swollen or painful. Apply a cold compress or ice pack for 15-20 minutes, but make sure not to sleep with a cold compress on as this can damage your skin and nerves. Always place a cloth between the ice pack and your skin.
- During the day, rest your ankle as much as possible. Even walking can increase pain and swelling. Stay off your feet as much as possible, especially during the first 2-3 days, and keep your ankle elevated.
- Take over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) to help with pain and swelling if needed. Make sure to only take the recommended dosage and check with your doctor if you're taking other medications.
Remember to elevate your ankle as much as possible during the day and throughout the night to aid your recovery.
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How to sleep on your side with a sprained ankle
If you're a side sleeper, there are a few things you can do to help you sleep with a sprained ankle. First, place some pillows between your knees and ankles to raise your injured ankle slightly. Keep your knees bent at a 90-degree angle to avoid curling up in the foetal position. You can also try sleeping with your back flat on the bed and your injured ankle elevated on pillows, blankets or cushions. This will help to keep fluids from accumulating around the injury and reduce swelling.
You should also remove or loosen any compression bandages before bed. Compression bandages can restrict blood flow and cause numbness or tingling if they are too tight. Instead, try wearing an ankle wrap at night for extra support. Make sure the wrap is loose enough to allow for some movement and circulation.
To aid your recovery, you can ice your ankle before bed to reduce swelling and pain. Apply a cold compress or ice pack for 15-20 minutes, but make sure you don't fall asleep with the ice pack still on your ankle, as this can damage your skin and nerves. You can also take over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) to help with pain and swelling.
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How to avoid making a sprained ankle worse
A sprained ankle can be a very painful injury and can take a while to heal. Here are some tips on how to avoid making a sprained ankle worse:
Rest
It is important to rest your ankle as much as possible, especially in the first 24-48 hours after injury. This means keeping weight off your ankle, which may require the use of crutches or a walking boot. Resting your ankle helps to minimise the risk of developing pain and swelling.
Ice
Applying ice to your ankle can help to reduce pain and swelling. It is recommended to apply ice for 15-20 minutes at a time, up to 8 times per day. Do not apply ice directly to the skin, and always wrap the ice pack in a towel.
Compression
A compression bandage can help to stabilise the joint and reduce swelling. The bandage should be snug but not too tight, as this can restrict blood flow and cause numbness. Compression bandages should be worn during the day but removed at night to reduce the risk of restricting blood flow.
Elevation
Keep your ankle elevated above the level of your heart to reduce swelling. This can be done by placing pillows or blankets under your foot when sleeping or resting. Elevation helps to drain fluid away from your ankle, reducing swelling and pain.
Avoid heat and massage
Do not apply heat to your ankle while it is still swollen, as this can increase inflammation and slow healing. Similarly, massage can increase blood flow and swelling and should be avoided until the swelling has gone down.
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How to elevate a sprained ankle during the day
Elevating a sprained ankle is an important part of the recovery process. The RICE (Rest, Ice, Compression, Elevation) method is often recommended by doctors to reduce swelling and inflammation in the days following an injury.
- When sitting, try to raise your ankle to hip height. You can use a recliner with a footrest, an ottoman, or a chair to rest your ankle on.
- If you're lying down, elevate your ankle above the level of your heart with pillows or cushions. This will help to reduce swelling and improve blood flow.
- Try to keep your ankle elevated as much as possible during the day, especially in the first 2-3 days after the injury.
- If you need to move around, consider using crutches or a walking boot to keep weight off your ankle and reduce the risk of further injury.
- When sitting or lying down, keep your ankle propped up on a chair or stool to help with pain and swelling.
- If you're at work or school, adjust your desk or table to a comfortable height so you can keep your ankle elevated.
- If possible, take breaks throughout the day to elevate your ankle and give it some rest.
- Remember to remove or loosen any compression bandages before bed to allow your skin to breathe and prevent restricted blood flow.
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Frequently asked questions
You can elevate your sprained ankle by placing pillows or cushions under your foot to keep it propped up above your heart. This will help to reduce swelling and pain.
You should elevate your sprained ankle as much as possible during the day and throughout the night for the first 2-3 days or until the swelling goes down.
Elevating a sprained ankle helps to reduce swelling and pain by draining fluid away from the joint.
