first 72 hours after the injury is crucial, as it will help with the swelling Rest – stop any exercise or activities and try not to put any weight on the injury. Icing at the end of the day before you head to sleep will help with any extra strain or pressure that has been put on your ankle from walking or other activities that may have brought the swelling back on. You can also rest your ankle on a pillow while sleeping on your side. Your ankle may have taken a (temporary) turn for the worst, but each To really get sure about your stage of the sprain it is important to see a specialist like a physiotherapist. In case of minimal to partial ankle sprain extra cushioning can help you sleep on the side. night of rest doesn’t have to. For maximum comfort, you may want to When you get up you can do more damage to your ankle. In these situations taking over the counter pain meds like ibuprofen can help you sleep with a sprained ankle. The doctor will touch the skin around the injury to check for points of tenderness and move your foot to check the range of motion and to understand what positions cause discomfort or pain.If the injury is severe, your doctor may recommend one or more of the following imaging scans to rule out a broken bone or to evaluate in more detail the extent of ligament damage: 1. These are my 9 best ankle braces. If you injure your Achilles tendon, you may be in a little pain – or you might be unable to walk. When we sleep on our back we are less likely to hurt the sprained ankle and it makes it easy to take care of the ankle while sleeping. Let’s … Changes like elevating legs or support under the back can be made to make sleeping on back more comfortable. To keep your foot elevated, you’ll want to sleep on your first one (Rest). Place a pillow under your knees. If you think you have sprained your ankle, start the R-I-C-E, or R.I.C.E., treatment immediately. Use of a wedge pillow will elevate your leg in a comfortable angle and it will not be slipping throughout the night. In my first experience with a sprained ankle I was totally suffering and every time I got into bed the pain got even worse. Pain with weight bearing and walking. (Source). Table & Examples, ComfiLife Adjustable Compression Ankle Support Wrap. This incline in elevation SleepFlawless is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. include. A brace helps to reduce swelling and we cannot remove the brace when we move during the night. Sleeping on your back is generally considered the best sleeping position by experts. As the best solution to swelling, keeping your foot elevated above your heart will help to keep the healing process moving swiftly along. encourage the blood flow to resume its healthy circulation, minimizing the Sleeping with the injured part in a position that elongates the healing muscle will minimize the tendency for scar tissue to rob the muscle of flexibility. For example, if the hamstring is strained, sleep with the knee extended. Pop-up tent trailers can be called folding trailers,... Hello, I'm Nick. if you find my content helpful please leave a comment below and subscribe to my newsletter. VIEW AND BUY ON AMAZON In your research, you will find that a standard solutionfor sprains, strains, and other injuries is the combination of R.I.C.E. Sure, you may be able to fall asleep in one position, but you inevitably shift or roll in your sleep and then what? Unable to bear weight or walk. Sprained or broken ankle: On your back with … Best Sleeping Position For A Broken Arm Or Wrist Use one or no pillows under your head. To sleep on your side keeping your sprained ankle on the upper side is important. I tell all my friends about how well it works, and I’m glad I could share it with you! Fortunately, Getting a sprain doesn’t mean that you are careless since sprains are often a result of running on uneven surfaces. my name is kamal. Notify me of follow-up comments by email. 9 Best Ankle Braces I recommend. i have seen many people in my life who does not get better sleep and i want to share every possible thing that can help people to get restful sleep. For elevating your ankle you don’t have to tie your leg to the ceiling, you can simply stack a couple of pillows or a wedge pillow. Sleeping positions with sprained ankle . However, if the pain does not go after trying these home remedy for sprained foot, its important to get in touch with your doctor for getting the proper diagnosis and some … When the ligaments in the ankle have become stretched or torn beyond their usual range of motion, they need plenty of time to recover, which, depending on the grade of your strain, can take anywhere from 1-6 weeks to heal fully. And welcome to SleepFlawless! So I immediately treated it using the RICE method. Heating Ankle Brace, Heated Ankle Wrap Foot Heat Therapy with 3 Level Temperature and 4 Feet USB Cable, Pain Relief for Chronic Ankle, Arthritis, Tendonitis 3.5 … In some instances where the ligament is completely torn, surgery is needed to repair the damaged ligament. While your ankle is healing, it’s best to avoid Premium Questions. While at the end of the R.I.C.E remedy, when you are sleeping, this one is clearly the most important. swelling. able to comfortably get enough sleep As your feet start to swell it becomes painful to move your feet in bed and even the weight of the blanket can cause pain. Lie on your back. As there are three grades of ankle sprain severity each of which require different type of treatment. Wrapping the sprained ankle or wearing an ankle brace provide compression that can help you stabilize the ankle and help you sleep comfortably. The ankle joint, which connects the foot with the lower leg, is injured often. Mild sprains can often be treated at home. in order to understand how they will help you achieve thefirst one (Rest). This article was medically reviewed by Alex Dimitriu, MD, psychiatrist and founder of Menlo Park … If your ankle pain worsens or persists for more than 4-5 days and over the counter medication doesn’t seem to help, you should consult with your doctor as a more severe injury may have occurred, or you may require stronger medication options. Usually no bruising. Otherwise any tossing and turning can end up in painful experience. As the pain caused by sprained ankles is quite high and generally increases when we lay down in bed. If you are interested in a softer compression, we would recommend wearing one rather than a proper ankle brace to bed. An unnatural twisting motion can happen when the foot is planted awkwardly, when the ground is uneven, or when an unusual amount of force is applied to the joint. To Stop Accidental Damage. (Source). If possible, you should find a spot to sit or lay down at so that you can rest the ankle comfortably. If you try to do too much on your ankle after a sprain, you are likely to make the damage worse. I was looking for sleep-related information that I couldn't find. Some people need crutches, as just putting the slightest bit of pressure on the ankle is difficult. You will get some basic answers here as to whether or not you can you sleep on your side with a broken ankle. Elevation is the best cure for swelling but when we are sleeping it is impossible to regulate the elevation of our foot because we move during our sleep. I started this website one late night while trying to sleep (go figure)! Here is the general severity and recovery time relation table i have found from www.health.harward.edu, Your email address will not be published. So I decided to thoroughly research the topic, and write it myself! Avoid walking on your ankle as much as possible. SleepFlawless also participates in affiliate programs with other sites as well. I've never had a serious ankle injury before. If your injury is a higher grade, sleeping with an aircast or ankle brace may be most beneficial to keep your ankle secure and to prevent further damage. No matter how seasoned you are as a runner, it is impossible to prevent unforeseen events such as minor injuries like sprains. X-ray. By keeping the ankle elevated while you are asleep, you can It’s comfortable, supportive, and doesn’t shift around like a stack of pillows would. During an X-ray, a small amou… Try sleeping on your back first while propped up on a few pillows. IS There A Pain-Free Position That’s Best For Sleeping With Tennis Or Golfer’s Elbow? link to Can Guests Sleep in Your Hotel Room? This recommendation is universal, even for something as common as a sprained ankle. As a plant-based homeopathic treatment, it can be a worthwhile option for those who want to limit the number of pain medications that they take. I was in a hurry going down the stairs, lost my balance and landed on a bad side of my left foot, causing my left ankle to be stretched going on the inside. Prop another pillow under your knees. The body may be more fully supported by the mattress and pillow. Because elevation is so essential for the healing of the tissues, you also want to be sure to keep it elevated when you are relaxing at home or any time that you are at rest. way down the healed path, and for some people, it might. Copyright © 2021 Your sleep | Powered by Astra WordPress Theme, Best sleeping position for sprained ankle, Can you sleep on your side with a sprained ankle, Hot vs ice pack what is best for sprained ankle, Should you wrap a sprained ankle overnight, Click to share on Pinterest (Opens in new window), Click to share on Facebook (Opens in new window). The best way to do this is to lay on your back and put your feet on a pillow or two at the bottom of your bed. SleepFlawless is compensated for referring traffic and business to these companies. of sleeping. They also make it easier to make subtle adjustments in your sleeping position. you are resting your ankle thoroughly, but you also want to ensure that you are Can Guests Sleep in Your Hotel Room? Sleeping on your side might help alleviate certain medical conditions like acid reflux and back pain. This is the same elevation pillow that I purchased my husband when he sprained his ankle last year. How To Heal A Sprained Ankle Fast – 5 Amazing Secrets You Can Do At Home . A good sleeping position will help you to keep your ankle safe while sleeping and will also help you reduce the pain. Use of ice packs is recommended for at least 2-3 days after injury, then you can slowly change to a hot pack. throughout the day, but you should plan to use a cold compress for at least 10-15 Keep free & elevate: Staying in a position for a prolonged period can cause a sprained ankle to feel stiff and aggravate pain. When preparing your ankle for the night, be sure not to wrap the elastic bandage too tightly. Sprained Ankle Immobilizer Brace VIEW AND BUY ON AMAZON. thanks. Especially since I’m known to kick in my sleep – sorry hubby! Elevating a sprained ankle reduces the accumulation of fluid in the joint. R.I.C.E. depending on the severity of the ankle sprain it can take 1-4 weeks for proper recovery. These changes will also help you sleep comfortably even if you are not a regular back sleeper. Sleeping on your stomach is considered the worst sleeping position and should usually be avoided. This can ease swelling, which may also help reduce pain. As a sufferer of insomnia and other sleep-related disturbances, Tiara loves to dig deep into the subconscious to ask all the questions that can help us better understand what happens when we sleep. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours. When the ankle is twisted in an awkward position, some … After my experience and research these are the most important and simple changes I made to sleep with sprained ankle. No difficulty bearing weight. stands for Rest, Ice, Compression, and Elevation. sleeping on your side or stomach. tough bands of fibrous tissue that connect bones to one another inside a joint MD. will leak out. Elevate – keep it raised on a pillow as much as possible. Compression – wrap a bandage around the injury to support it.