Should you sleep with an ankle brace on11/8/2023 Some people also find that it helps relax tight muscles, easing pain and tension. Heat increases blood flow to an injury, which can speed healing. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated. Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. This can ease swelling, which may also help reduce pain. The bandage should be snug, but not so tight that it digs into the skin, hurts, or causes numbness.Įlevating a sprained ankle reduces the accumulation of fluid in the joint. Try wrapping a bandage around the injured ankle. If ice does not help relieve symptoms, use other treatments instead.Ĭompression helps stabilize the injured joint and may reduce swelling. They found that, while doctors commonly recommend applying ice, there is limited evidence to support its effectiveness. However, the National Athletic Trainers’ Association reviewed the evidence for the use of ice on injuries in 2013. Wrap the pack in a towel before laying it against the skin. The American Academy of Family Physicians suggest applying an ice pack to the sprain for 10–20 minutes at a time. Using an ice pack may reduce blood flow to the injury and help ease pain and swelling. Attempting to return to sports or other activities too quickly increases the risk of another injury. Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area. Doctors often recommend these tactics to reduce swelling and inflammation in the days after an injury. The acronym RICE stands for: rest, ice, compression, and elevation. The following methods of home care may support faster recovery while helping to protect against further injuries.
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