Starting ankle exercises the day following your injury with mild sprains and when the swelling subsides with severe sprains can increase the likelihood of a full recovery from an ankle sprain.Īt PhysioFit Physical Therapy & Wellness, we can design an exercise program to facilitate your safe return to full, normal activities while decreasing your likelihood of re-injury. These bandages are called compression bandages because they do exactly as the name implies, they compress. The reason is that these bandages serve to remove fluid that has built up because of the injury. Elevation-Prop up your foot when you are seated, keeping it at or above the level of your hips.Īnkle sprains fall into 3 categories related to the severity of ligament damage and require different treatment and recovery times.Ī grade 1 sprain causes little damage to the ligaments, and although the ankle will be tender for a few days, you can walk on it after a short period of rest.Īt grade 2 sprain, there is some tearing of the tissues and a longer recovery time of up to 4 weeks.Ī grade 3 sprain involves bruising, swelling and the complete tear of ligaments this level of injury may require surgery and 4 to 8 weeks of protection and rehabilitation before you return to full activity. In general, you should avoid sleeping with compression bandages whenever you injure your ankle.Compression-Use an ACE bandage or other supportive wrap to support the injured ligaments.Ice-Cool the inflammation and reduce swelling by applying ice packs or soaking your foot and ankle in cold water for 15 to 20 minutes, 3 to 5 times daily.If you have a recliner chair, it may be more comfortable to sleep on that. 2 can you sleep on your side with a sprained ankle. Rest-Get off of the foot as much as possible for the first 24 to 48 hours. Whether you’re trying to sleep with a sprained foot or ankle, there are a few things you should know before trying to get some rest.Protection-Use an ankle brace, boot, or supportive tape during the early post-injury days.Should I keep my sprained ankle wrapped while sleeping Most experts recommend that you only wrap your ankle during the day for support and protection, while you continue to ice, elevate and rest the injury. By acting quickly, you can reduce swelling and pain by using the P-R-I-C-E regimen. Elevation: By keeping your ankle elevated above the level of your heart, you can help reduce swelling and pain. Of course, you should see a doctor as soon as possible for a proper evaluation of the injury. the way up to about your mid-calf, wrapping it around your foot and leg as you go.
Successful recovery begins with immediate attention to the injury. The following steps and tips below should help encourage ankle sprain. Although resting an injured ankle is wise immediately after an injury, the latest data suggest that you will benefit equally from walking on a properly supported ankle as soon as possible. If you have a sprained ankle, you may be puzzled when your doctor or physical therapist recommends walking on it.
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