A sprained ankle can cause a real, huge pain or discomfort, but what if you can increase the healing speed overnight? Though the complete recovery takes time, some effective strategies can help reduce pain and swelling and ease healing while you sleep. This blog will guide you on “How to heal a sprained ankle overnight”? Additionally, we’ll discuss how to prevent it. Read on!
How to Heal a Sprained Ankle Overnight? 5 Overnight Remedies
Though healing a sprained ankle in one night is not completely possible, you can significantly reduce the swelling, pain, and discomfort by adopting the following best approaches:
1. RICE Method
This is the best and most effective method to get relief from a sprained ankle and associated discomfort.
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Rest: Give rest to your ankle to stabilize your injured area. Do not put weight on your ankle to prevent extra pressure.
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Ice: The American Academy of Family Physicians recommends applying an ice pack on the injured area for 15-20 minutes to relieve pain and swelling.
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Compression: Wrap a compression around your sprained ankle to reduce swelling and stabilize the affected joint.
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Elevation: Elevate your ankle by placing pillows for better fluid drainage and circulation, easing swelling.
2. Pain Management
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Over-the-Counter Pain Medicines: Research reports aspirin or ibuprofen as effective non-steroidal anti-inflammatory drugs (NSAIDs)to reduce pain and swelling. Use the dose as recommended on the label.
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Topical Creams: Use topical creams or gels as they contain arnica or menthol that helps ease pain and inflammation.
3. Heat Therapy (After 48 Hours)
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After 48 hours of a sprained ankle, you can use heat therapy to soothe injured muscles and boost circulation.
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Use a heating pad or a warm towel on the affected area for around 15-20 minutes, particularly if you feel stiffness in your ankle.
4. Stretching
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Stretching makes the muscles strong and flexible and improves blood circulation, helping with faster recovery.
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Gently move your ankle in all directions 3 times a day. Flex your foot forward and then backward, or roll it clockwise and then anti-clockwise. Avoid overexertion.
5. Massage
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Massage can improve the blood flow to the injured area and help soothe pain.
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So, gently massage the heel and bottom part of the foot. You can also massage just above or around your ankle. Discontinue massaging, if it causes more discomfort.
How Long Does a Sprained Ankle Take to Recover?
Overnight recovery from a sprained ankle is not fully possible. It typically takes around 1-3 weeks to get relief from a mild sprain, around 3-6 weeks for a moderate sprain, and many months for a serious sprain. The overall healing depends on the severity of the damage. If you don’t experience any relief and notice worsening symptoms, consult with the healthcare providers.
You can learn here in detail: Healing Times for Ankle Sprains & Their Recovery or Types
Effective Tips to Prevent Ankle Sprains
You can follow these tips to prevent the risk of ankle sprains in the future:
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Properly Warm Up: Always warm up your body before starting the physical activities to effectively prepare your joints and muscles.
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Strengthen Ankles: Perform exercises like calf raises or resistance band stretches to strengthen the muscles and enhance stability.
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Improve Balance: Engage in balancing exercises such as using a balance board or standing on one leg to prevent fall risks.
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Wear Supportive Footwear: Wear footwear with the best arch support, proper fit, and cushioning.
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Use Ankle Braces: Wear ankle braces while performing high-impact activities or during sports if you are very prone to sprains.
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Perform Stretching Regularly: Stretch your ankles, calves, and hamstrings regularly to prevent tightness and maintain flexibility.
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Maintain a Healthy Weight: Excess body weight can put additional pressure on the ankles that can lead to an increased risk of injury.
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Be Cautious During Sports: Be careful about your ankle movement and avoid high-impact directional shifts while performing physical activities.
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Boost Joint Health with Nutrition: Eat collagen-rich foods like bone broth, cooked broccoli, or raw dairy products to strengthen bone health. Additionally, take omega-3 supplements and bromelain to support tissue repair and reduce inflammation.
When to See a Doctor?
See a doctor for your sprained ankle in case of:
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severe pain that does not improve with OTC medicine, ice, or rest after a week.
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unable to bear weight on your ankle.
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can’t walk because of severe pain.
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experience severe swelling or bruising.
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your ankle is warm, red, or severely painful.
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loss of sensation in your ankle or foot, tingling, or numbness.
Final Thoughts
So, how to Heal a Sprained Ankle Overnight? Though complete recovery from a sprained strain takes a longer time, following the above-mentioned tips can provide some relief overnight. Rest, ice pack, heat therapy, compression sleeves, elevation, and massage can be helpful in the first 24 hours. For severely sprained ankles that last long and impact your everyday activity, see a doctor for more effective guidance. The providers may suggest physical therapy and surgery (in recurring cases).
Frequently Asked Questions
Can a sprained ankle heal in 2 days?
While mild sprains may show improvement within two days with the RICE method, complete recovery typically takes longer
Is it okay to walk on a sprained ankle?
Yes, walking can ease recovery when done in the right manner. However, it can make the sprain worse if you stumble while walking.
Should I wrap a sprained ankle overnight?
No, avoid wrapping a sprained ankle overnight as it can interrupt blood circulation while sleeping. Wear it during the day instead.
Do ankle sprains heal on their own?
Yes, mild ankle sprains can heal themselves, however, the time will depend on the severity of the condition.
Is it a sprained ankle or a broken ankle?
Look for visible ankle deformity (signaling a broken ankle), numbness or tingling (indicating a break), or intense pain that prevents weight-bearing (maybe a break).
