A sprained ankle can happen when you least expect it, during sports, a misstep, or even while walking on uneven ground. While most sprains are minor, how you treat them in the first 24 hours can dramatically impact your recovery. Prompt emergency care is important if you experience severe pain, swelling, or inability to bear weight. With the right approach, including proper compression, elevation, and movement, you can reduce swelling, relieve pain, and get back on your feet faster while preventing further damage.
1. Follow the Updated PRICE Method
You may have heard of RICE, but experts now recommend P.R.I.C.E., adding Protection as the first step:
- Protection: Avoid putting any weight on your ankle. Use crutches or a makeshift support like a sturdy stick or umbrella.
- Rest: Stop all painful activity. Avoid walking or standing on the injured ankle.
- Ice: Wrap ice in a towel and apply for 15–20 minutes every 2–3 hours.
- Compression: Use an elastic bandage. Wrap from toes upward, firm but not tight.
- Elevation: Keep your ankle above heart level with pillows to reduce swelling.
2. Wrap & Elevate Smartly Before Bed
How you sleep with a sprained ankle matters. Proper wrapping and elevation can ease pain and improve mobility by morning. Wrap the ankle with a soft compression bandage or sleeve. Keep it snug but loose enough to avoid numbness or tingling. For elevation, stack 2-3 pillows under your ankle and one under your knee for comfort and alignment. Avoid letting your foot dangle off the edge of the bed, as this can increase swelling. Check your toes periodically; if they turn cold or pale, rewrap with less pressure.
Staying elevated overnight helps gravity reduce inflammation and promote better circulation.
3. Use OTC Medications & Topicals for Relief
Managing pain and inflammation overnight is key to faster healing.
- NSAIDs like ibuprofen or naproxen reduce both pain and swelling.
- Topical gels with diclofenac or menthol can offer direct relief with fewer side effects.
- Arnica gel may help reduce bruising.
Take oral medication 30 minutes before bed to sleep more comfortably.
Tip: Avoid NSAIDs if you have conditions like ulcers, heart disease, or kidney problems; consult a provider first.
4. Sleep in the Right Position
Your sleeping position plays a vital role in overnight healing, especially during the first 24 to 48 hours after a sprain. Keeping your ankle properly elevated while you sleep helps reduce swelling by encouraging fluid drainage from the injured area. Aim to keep your ankle about 6 to 10 inches above heart level throughout the night for the best results. Use firm, supportive pillows to create a gradual incline under your ankle, and place an additional pillow under your knee to maintain natural spinal alignment and prevent lower back strain.
5. Try Gentle Movement & Light Massage
Before bed, try simple, non-weight-bearing motions to boost circulation and reduce stiffness.
- Ankle Alphabet: Use your toe to “draw” letters in the air while lying down.
- Calf Pumps: Slowly point and flex your foot 10-15 times to improve fluid drainage.
- Lymphatic Massage: Using light strokes, massage from your foot upward-focusing on the area above the injury, not directly on it.
These techniques encourage healing while avoiding strain.
6. Walk Only If Pain Improves
Listen to your body. If pain, swelling, or instability worsens overnight, keep weight off completely.
If symptoms improve and you can move your ankle without sharp pain, test gentle steps in a safe, controlled space. Use support like a wall or countertop and stop if pain increases.
Ready for more? Try short balance holds on your injured leg for 10 seconds to regain stability and prevent future sprains.
Heal Faster with Austin Emergency Center
Searching for how to heal a sprained ankle overnight? With the right care, relief can start immediately. Follow the PRICE method, use safe sleep techniques, and monitor symptoms closely.
For injuries that don’t improve, or if you’re unsure of the severity, walk in anytime to Austin Emergency Center. We’re open 24/7 and equipped to treat sprains, fractures, and other orthopedic injuries. Don’t push through pain; let us help you get back on your feet faster.