Thanks to the pressure they apply to the affected area, compression socks can be a great tool for recovery. They are part of the four elements of recovery RICE (rest, ice, compression and elevation) and can be your partner even beyond recovering from a sprained ankle.
In this post
What should you not do with a sprained ankle?
What you don’t do following a sprained ankle is also important. DON’T walk or run it off. To heal properly, your ankle needs time to rest. Walking too early can cause further damage to the joint and surrounding tissues.
What do you wear when you sprain an ankle?
Follow your doctor’s directions for wearing a splint or elastic bandage. Wrapping the ankle may help reduce or prevent swelling. Your doctor may give you a splint, a brace, an air stirrup, or another form of ankle support to protect your ankle until it is healed. Wear it as directed while your ankle is healing.
Should I wear shoes with a sprained ankle?
Wear supportive shoes, whether you’ve had an ankle sprain before or not. This helps prevent your foot from twisting or your ankle joint from moving out of place. You may also find it helpful to wear an ankle brace when playing sports, running or jogging.
Should I wear compression socks to bed with a sprained ankle?
Compression – put an elasticated compression stocking over your ankle (crepe bandages aren’t tight enough). Don’t have it too tight, though, as it will cut off your circulation and don’t wear it at night.
What helps a sprained ankle heal faster?
Treatment
- Rest. Avoid activities that cause pain, swelling or discomfort.
- Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you’re awake.
- Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops.
- Elevation.
Is it OK to walk on a sprained ankle?
Do not walk on a sprained ankle. The inflamed tissue needs time to heal, and walking on it too soon may cause more damage. Ankle sprains are common musculoskeletal injuries that can occur from playing sports or from everyday activities.
Can sprained ankle heal in 3 days?
After 2 to 3 days
protocol, a mild sprain will be mostly healed and ready for you to resume normal activity. A moderate or severe sprain may require you to keep up these treatment steps for longer—up to several weeks.
How long should you stay off a sprained ankle?
Depending on the severity of the injury, she advises patients to avoid any impact on the injured ankle, including running and other athletic pursuits, for four-to-six weeks before gradually working up to previous levels.
Should you keep a sprained ankle wrapped?
To help control swelling, some doctors recommend wrapping your ankle with an elastic bandage, also called a tensor wrap.
When can I start walking on a sprained ankle?
A grade 1 sprain causes little damage to the ligaments, and although the ankle will be tender for a few days, you can walk on it after a short period of rest. At grade 2 sprain, there is some tearing of the tissues and a longer recovery time of up to 4 weeks.
How should you sleep with a sprained ankle?
Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain. Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated.
Can walking on a sprained ankle make it worse?
Yes. That’s the very short answer. According to the National Association of Athletic Trainers, ankle injuries, including sprains, are very often undertreated. Ignoring treatment, including excessive movement of the ankle through unnecessary walking, leads to a greater risk of worsening the injury.
How long should I keep compression sock on sprained ankle?
Compression helps decrease swelling and provides stability to your ankle by immobilizing it. You should apply a compression bandage as soon as a sprain occurs. Wrap your ankle with an elastic bandage, such as an ACE bandage, and leave it on for 48 to 72 hours.
Can you ice a sprain too much?
Leaving ice on an injury for too long can cause more harm than good. Because ice constricts the blood vessels, it can reduce the blood flow to the injured area and slow the healing process. Ice should not be needed after the first 24 hours unless your doctor recommends it to reduce active swelling or to relieve pain.
Do you need crutches for a sprained ankle?
Your doctor may recommend not putting any weight on the injured area for 48 to 72 hours, so you may need to use crutches. A splint or brace also may be helpful initially. But don’t avoid all activity. Even with an ankle sprain, you can usually still exercise other muscles to minimize deconditioning.
How can I walk with a sprained ankle?
Minimize walking as much as possible. If you need to move around, try using crutches to avoid putting weight on the foot. Ice: Reduce the swelling by applying ice packs to the injury. Make sure to use a hand towel to protect your skin from the ice.
How do I know what grade my ankle sprain is?
What are the types of ankle sprains?
- Grade 1 (Mild). The ligament fibers stretched slightly or there is a very small tear. Your ankle will have minor swelling and tenderness to the touch.
- Grade 2 (Moderate). The ligament is torn, but it isn’t a complete tear.
- Grade 3 (Severe). The ligament is torn completely.
How long should a sprained ankle hurt?
Most ankle sprains heal with no problems. You should feel much better after 2 weeks. Up to a third of people still have some pain after a year. Once the swelling has gone down and you can walk without pain, you can probably start exercises to build flexibility and strength.
Which is worse a sprain or a break?
If you think you’re dealing with either, it’s important to visit a medical professional for a proper diagnosis. A broken ankle is a more severe injury than a sprained ankle. With a clean break that doesn’t need surgery, recovery can take around 6 to 8 weeks. If you need surgery, recovery will take longer.
Should you sleep with your ankle wrapped?
Most experts recommend that you only wrap your ankle during the day for support and protection, while you continue to ice, elevate and rest the injury. While some people feel a sense of comfort from a compression wrap at night—unless it provides pain relief, you shouldn’t have your ankle wrapped while you sleep.