Ankle sprains can cause really great pain and discomfort, but what if you could speed up the healing process overnight? Full recovery takes time, but there are some effective Strategies can help reduce pain and swelling and promote healing while you sleep. In this blog, we will tell you how to cure an ankle sprain overnight. Additionally, we will explain how to prevent it. Read more!
How to cure ankle sprain overnight? 5 overnight cures
Although it is not possible to completely cure an ankle sprain overnight, the following best approaches can significantly reduce swelling, pain, and discomfort.
1.RICE method
This is the best and most effective way to reduce ankle sprains and the discomfort that comes with them.
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Rest: Rest the ankle to stabilize the injured area. Avoid putting weight on your ankles to prevent extra pressure.
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Ice: The American Academy of Family Physicians We recommend applying an ice pack to the injured area for 15 to 20 minutes to reduce pain and swelling.
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Compression: Wrap compression around a sprained ankle to reduce swelling and stabilize the affected joint.
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Elevation: Elevating your ankles with a pillow can help improve fluid drainage and circulation, reducing swelling.
2. Pain management
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Over-the-counter pain relievers: the study reported aspirin or ibuprofen as effective nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and swelling. Use according to the recommended dosage on the label.
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Topical creams: Use topical creams or gels that contain arnica or menthol to relieve pain and inflammation.
3. Heat therapy (after 48 hours)
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Forty-eight hours after an ankle sprain, heat therapy can be used to soothe the injured muscles and increase blood circulation.
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If you experience stiffness, especially in your ankles, apply a heating pad or warm towel to the affected area for about 15 to 20 minutes.
4. Stretch
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Stretching strengthens your muscles, increases flexibility, improves blood circulation, and speeds recovery.
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Gently move your ankle in all directions three times a day. Bend your legs forward and then back, or rotate them clockwise and then counterclockwise. Avoid excessive exercise.
5. Massage
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Massage improves blood flow to the injured area and relieves pain.
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Therefore, gently massage the heels and soles of your feet. You can also massage just above and around your ankles. If you experience further discomfort, stop the massage.
How long does it take to recover from an ankle sprain?
It is impossible to fully recover from an ankle sprain overnight. It usually takes Approximately 1 to 3 weeks Minor sprains can take about 3 to 6 weeks to recover, while severe sprains can take several months to recover. Overall healing time depends on the severity of the injury. If your symptoms do not get relief and you notice them worsening, contact your health care provider.
You can learn more here: Ankle sprain healing time and its recovery or types
Effective tips to prevent ankle sprains
You can follow these tips to prevent the risk of future ankle sprains.
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Proper warm-up: Always warm up your body before starting any physical activity to effectively prepare your joints and muscles.
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Strengthen your ankles: Perform exercises like calf raises and resistance band stretches to strengthen your muscles and improve stability.
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Improve your balance: Engage in balance exercises, such as using a balance board or standing on one leg, to prevent the risk of falls.
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Wear supportive shoes: Wear shoes with the best arch support, proper fit, and cushioning.
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Use an ankle brace: Wear an ankle brace when doing high-impact activities or during sports if you are prone to sprains.
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Stretch regularly: Stretch your ankles, calves, and hamstrings regularly to prevent strains and maintain flexibility.
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Maintain a healthy weight: Excess weight can put additional pressure on your ankles and increase your risk of injury.
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Be careful during sports: Be aware of your ankle movements during physical activity and avoid high-impact changes of direction.
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Boost joint health with nutrition: Eat collagen-rich foods like bone broth, cooked broccoli, and raw dairy products to strengthen bone health. Additionally, take omega-3 supplements and bromelain to support tissue repair and reduce inflammation.
When should I see a doctor?
Seek medical attention for an ankle sprain if:
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Severe pain that does not improve with OTC medications, ice, or a week of rest.
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You will no longer be able to put weight on your ankles.
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I can’t walk due to severe pain.
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Severe swelling and bruising occurs.
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Your ankle is hot, red, or very painful.
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Loss of feeling, tingling, or numbness in your ankles or feet.
final thoughts
So how can you cure an ankle sprain overnight? Full recovery from a sprain can take a long time, but if you follow the tips above, you can relieve your symptoms overnight. During the first 24 hours, rest, ice packs, heat therapy, compression sleeves, elevation, and massage can help. If a severe ankle sprain persists for a long time and affects your daily life, see your doctor for more effective guidance. Your health care provider may suggest physical therapy or surgery (in case of recurrence).
Please also read 7 ways to quickly heal a hamstring strain
FAQ
Can an ankle sprain heal in 2 days?
Minor sprains may see improvement within two days using the RICE method, but full recovery usually takes longer.
Is it okay to walk with a sprained ankle?
Yes, walking can make recovery easier if done the right way. However, tripping while walking can make a sprain worse.
Should I wear it overnight for a sprained ankle?
No, avoid wrapping your sprained ankle overnight as it may interfere with blood circulation while you sleep. Wear it during the day instead.
Can an ankle sprain heal naturally?
Yes, mild ankle sprains heal on their own, but the time depends on the severity of the condition.
Sprained ankle or broken ankle?
Check for visible ankle deformity (a sign of an ankle fracture), numbness or tingling (a sign of a fracture), or severe pain that prevents weight-bearing (a possible fracture).
