How To Sleep With Sprained Ankle
The first thing you should do when an ankle is sprained is elevate it above your heart. This will reduce the amount of fluids that collect within the joint and create more room for blood vessels to move freely into the injured area. There are several ways to accomplish this elevation including elevating the leg (with a rolled towel under the knee) or raising the foot as high as possible. If both methods prove difficult, try using only one method. For example, if you have limited mobility in your lower body, then raise the leg until the toes are pointing upward, then prop your feet up against something sturdy like a bedpost or chair.
If you don’t have the option of elevating the ankle, there are other things you need to be aware of. The weight-bearing pressure from lying flat places excessive stress on the ligaments around the ankle joint. Not only does this put unnecessary strain on them, but they’re weakened by injury. In addition, the circulation throughout your entire limb is slowed down by gravity. Elevation helps prevent these two factors.
When placing your ankle on an object, make sure that the ankle bone isn’t twisted or turned too far out of alignment. You want your ankle to be aligned vertically, not horizontally. Otherwise, the bones won’t properly distribute loads over their full length, and they’ll cause further damage.
Here’s another tip for how to sleep with a sprained ankle. When you lie down at night, you naturally place your feet toward the floor. But instead of putting your feet directly onto the ground, place a couple of small cushions or towels underneath each big toe. Then prop your feet upwards so that your ankles are slightly raised off the ground. This creates space between your feet, allowing air flow to circulate better. It also prevents any water that collects inside the sole of your shoe from soaking through to your socks. Finally, this position allows you to roll over without worrying about crushing your feet.
Next we’ll look at some tips for how to sleep with sprained knees.
Tips for Sleeping With A Sprained Knee
Sleeping with a sprained knee means finding comfortable positions to rest your legs while keeping them straight enough to avoid twisting them all out of shape. One way to achieve this is to put a pillow between your thighs to support your pelvis. Another technique is to use a specially designed knee brace to keep your legs in alignment. These devices usually attach to your thighbone just below the knee cap. They provide extra stability, reducing bending forces on the joints. Some braces even incorporate locking mechanisms that lock your knees in place.
To find out what else you need to know before going to sleep, continue reading.
Wear loose clothing made of breathable material. You’ll sweat during the night, and cotton absorbs moisture. Cotton is also very absorbent, which makes it a poor choice for overnight wear. Opt for lightweight, breathable fabrics such as flannel, nylon, mesh, or polypropylene. Also consider wearing pajamas made from natural fibers like silk or wool. Synthetic materials trap heat and moisture next to your skin, creating hot spots that lead to chafing and rashes.
Keep alcohol consumption to a minimum. Alcohol relaxes muscles, so drinking it prior to bedtime could weaken your ability to walk after waking up.
Don’t smoke cigarettes. Smoking weakens lung function and damages the tissues that surround your lungs. Smoking also causes constriction of the bronchial tubes, making breathing less efficient. Cigarette smoking is particularly dangerous because it affects every part of the respiratory system — not just the lungs.
Make sure your bedroom has adequate ventilation. Heat rises. So if you sleep in a stuffy room, you could wake up feeling uncomfortably warm. Make sure the temperature doesn’t exceed 95 degrees Fahrenheit (35 degrees Celsius). And install window shades or curtains that block sunlight. Sunlight stimulates production of melatonin, a hormone that controls circadian rhythms. Melatonin levels rise early in the morning, causing drowsiness.
Exercise regularly. Regular exercise increases muscle strength and flexibility. Exercising outdoors in fresh air improves oxygen intake, helping to maintain healthy blood circulation. Exercise relieves anxiety and depression, and promotes positive thinking. It also lowers cholesterol and triglycerides, preventing clogging of arteries.
Avoid strenuous activities 24 hours before bedtime. Strenuous activity tires your muscles, slows your heart rate, and exhausts your energy supply. Your immune system becomes weaker, leaving you vulnerable to illness.
Try taking a nap mid-day. Napping briefly restores mental alertness and gives your eyes and body time to adjust to changes in light intensity.
Take a shower before retiring. Showers cool you down, stimulate perspiration, and increase humidity. Sweat evaporates quickly, cooling you down and loosening hair. Brushing your teeth removes bacteria from beneath your gums and tongue. Hot showers tend to dry out your mouth and throat, leading to sore throats and coughs. Dry mouth leads to tooth decay. After shampooing, rinse thoroughly under cold running water. Use gentle cleansers and pat yourself dry gently. Don’t rub vigorously with rough towels or brush your hair vigorously with hard bristles. Toothpaste contains fluoride, which strengthens teeth. Rinse your mouth well after brushing and spitting.
Use linoleum or tile floors rather than carpeting. Carpet traps chemicals, dust mites, and germs, especially those found in uncirculated air. Linoleum resists stains and is easier to clean; tiles are harder, require less cleaning, and are safer to step on barefoot.
Follow proper hygiene procedures. Wash your hands frequently. Keep nails short and free of polish or nail polish remover. Avoid sharing personal items, towels, or bathmats. Practice good oral hygiene habits, such as brushing and flossing daily. Avoid contact sports and swimming pools.
Use moisturizers. Moisturizer applied to cracked and peeling skin protects against drying effects of weather and wind. Applying lotion before retiring minimizes the chance of developing fungal infections. Choose a noncomedogenic cream to prevent clogged pores. Noncomedogenic products contain ingredients that discourage the growth of fungus and bacteria.
Clean your home environment. Dust accumulates in corners and behind furniture where it dries slowly and cannot be reached easily by vacuum cleaner. Dirty carpets harbor dirt, mold, mildew, and bacteria. Cleaning them requires special equipment and professional knowledge.
Have someone check on you periodically. Have someone call your work, doctor’s office, children’s school, and friends to let them know your whereabouts. Consider posting emergency numbers near your bedside table. Ask a friend or neighbor to stop by your house once or twice per week to see whether everything is okay.
Sleep on your side or back. Lying on your stomach puts excess downward force on your spine. It also compresses your chest and restricts diaphragmatic movement. On the other hand, lying on your back puts undue pressure on your abdomen and interferes with the normal movement of organs in your abdominal cavity. Side-lying provides greater freedom of motion for your chest, shoulders, and hips.
Get plenty of rest. Sleep deprivation contributes to fatigue and irritability. Lack of sleep leads to daytime drowsiness, impaired judgment, and reduced physical performance.
Practice relaxation techniques. Yoga and meditation exercises help relieve tension and increase calmness. Deep breathing exercises promote healthful cardiovascular functioning, improve mood, and enhance awareness of surroundings. Visualization techniques that focus attention away from aches and pains allow healing to occur faster.
Consider massage therapy. Massage therapy activates blood circulation, promotes lymphatic drainage, and releases endorphins to boost feelings of happiness.
See your physician immediately. Left untreated, a sprain turns into a severe injury. Immobilize the affected area with ice packs or splints. Seek medical attention right away if the following symptoms develop: persistent red streaks extending beyond the edge of the bandage, fever, extreme weakness, significant swelling, severe dizziness, numbness or tingling of the extremity involved in the accident, trouble breathing, or chest pain.
Continue reading for more information on how to sleep with a sprained ankle.
You should always consult a physician before starting any new exercise routine or diet plan.
How To Sleep With Sprained Ankle
After a minor sprain, most people feel fine the next day. However, it takes longer to heal serious sprains. Ice, compression, elevation, and anti inflammatory medications can speed recovery.
Ice
Apply ice to the injured area 30 minutes after sustaining the injury. Cover the injured area with a plastic bag filled with crushed ice. Apply additional ice as needed to control swelling. Never apply ice directly to the skin, since frostbite can result if the skin comes into contact with the frozen surface.
Compression Stockings
Wearing tight-fitting elastic stockings around the ankle and calf can limit swelling. Compression hosiery works best when worn continuously. Worn correctly, they prevent your blood from pooling in the injured area, which would slow circulation and hinder healing.
Medications
Nonsteroidal antiinflammatory drugs (NSAIDs), such as ibuprofen and aspirin, alleviate inflammation.
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