How to Sleep Comfortably with a Sprained Ankle

If you’ve recently sprained your ankle, then you’re probably wondering how to sleep without causing yourself more discomfort or pain. Sleeping with a sprained ankle can be challenging since even the slightest movement can aggravate the injury and cause severe pain.

Whether you are an athlete or someone who has suffered from a simple fall, it is essential to follow proper sleeping techniques that will ensure a good night’s rest while protecting your injured ankle. In this blog post, we’ll explore some tips on how to sleep with a sprained ankle.

Elevate Your Ankle

One of the most effective ways to reduce swelling and promote healing is by elevating your sprained ankle while sleeping. The best position for elevation is having your foot above heart level. By doing so, gravity helps reduce inflammation in the affected area by allowing fluids and blood flow away from it.

Here’s how:

1. Use pillows: Stack several pillows under your leg so that when you lie down, your injured foot rests comfortably on top of them at an elevated angle.
2. Use props: Alternatively, use something like a foam wedge pillow designed specifically for leg elevation.
3. Roll up towels: You could also roll up thick towels and place them underneath each side of the mattress where your legs bend at knee level.

Ice Therapy

Ice therapy is another excellent way to alleviate any swelling or bruising associated with an injury such as a sprained ankle before going to bed; keep in mind not keeping ice too long may end up causing skin burns instead.

Here’s what you need to do:

1. Wrap ice packs – fill plastic bags with crushed ice cubes or get specialized gel packs insert into freezer
2- Wrap towel around pack – Then wrap it tightly using an elastic bandage over closed-toe socks covering all toes till heel part but leaving enough room near fingers so they don’t go numb
3- Apply for 15 minutes – Leave the ice packs on your ankle for around 15 to 20 minutes before going to bed. Allow a minimum of at least two hours in between treatment sessions.

Immobilize Your Ankle

Another way to reduce or prevent pain during sleep is by immobilizing your injured ankle and keeping it stable throughout the night, which will also help promote proper healing. The best way to stabilize an injury like a sprained ankle is using specialized braces designed specifically for that purpose.

Here are some tips:

1- Go adjustable: Look for models with adjustable straps; this allows you more control over how tight or loose each strap should be.
2- Check comfort level: Invest in comfortable padding beneath brace fastenings so they don’t end up rubbing against skin leading to rashes.
3- Choose trusted brand: Always opt for reputable brands with high-quality products that conform precisely with foot anatomy and structure

Practice Safe Sleeping Positions

The last thing you want when dealing with a sprained ankle is waking up in severe pain because you accidentally moved too much while asleep. To avoid such situations, practice safe sleeping positions carefully.

Here are some useful suggestions:

1. Back sleeping: Sleeping flat on your back can be helpful since there’s less stress on ankles than other positions.
2. Sideways position + Pillows : Sleep sideways but file pillows between legs supporting both limbs equally taking care not placing any pressure onto the injured area.
3. Never cross feet/legs – One should never try crossing their feet coming too close near knee level as it could worsen inflammation making leg movements difficult and painful.

In conclusion, sleeping through an injury like sprained ankles requires utmost care and attention since even minor mistakes may lead one into terrible discomforts resulting from aggravating injuries further instead of promoting quicker recovery times.If ever unsure about proper management consult your healthcare provider to guide you through the process.