Should You Wrap a Sprained Ankle Overnight? Expert Tips

Should You Wrap a Sprained Ankle Overnight?

Spraining your ankle can be incredibly painful and make it difficult to walk. A sudden misstep or fall can overextend the ligaments in your ankle, causing them to tear or stretch. This damage to the soft tissues results in swelling, bruising, and instability in the joint.

After injuring your ankle, your first instinct may be to wrap it up tight. But is wrapping a sprained ankle recommended overnight while you sleep? Or is it better to give the injury some breathing room? Here, we’ll explore the pros and cons of wrapping at night and provide tips to promote optimal recovery.

Why Wrapping Can Help

Wrapping or bracing a sprained ankle can provide several benefits, especially in the first 48 hours after injury:

• Compression reduces swelling and pain
• Support stabilizes the joint and limits mobility
• Immobilization prevents further injury

These effects are why doctors often recommend using an ACE bandage or ankle brace following a sprain. Restricting motion and offloading weight helps protect the torn ligaments as they start to heal.

Downsides of Overnight Wrapping

However, wrapping or bracing your ankle continuously overnight has some potential downsides to consider:

• May increase stiffness and tightness in joint
• Can limit blood flow and circulation
• Not allowing swelling to reduce may prolong recovery
• Prevents muscle use which can lead to atrophy

For these reasons, many experts advise against keeping an ankle strictly immobile overnight after the initial 48 hour period. Some movement and muscle contraction promotes healing.

Best Practices for Overnight Care

So what’s the verdict? Should you wrap a sprained ankle at night or not?

Here are some best practices to follow for overnight care based on your stage of recovery:

Within First 48 Hours

Wrapping your ankle continuously is recommended to control swelling and stabilize the joint in the immediate aftermath of injury. Try:

• ACE bandage wrap
• Compression wrap/sleeve
• Air cast brace

Keep the ankle wrapped overnight, and elevate on pillows to reduce swelling.

After 48 Hours

Once the most acute swelling has diminished, you can begin letting your ankle move more freely at night. Some options include:

• Removable brace for sleep
• Light compression sleeve
• Pillow splint to maintain neutral positioning

Try to sleep without wrapping and do light exercises to increase mobility. Re-wrap if swelling returns after activity.

1-2 Weeks After Injury

At this point, you should be able to sleep without any bracing as long as swelling is minimal. Try these tips for overnight care as you progress in recovery:

• Regular calf/ankle stretches before bed
• Massage stiff/tight muscles
• Night splint to stretch plantar fascia and Achilles
• Sleep in lace-up brace if needed for stability

The goal is to maintain flexibility and slowly increase motion. Wrapping overnight is no longer necessary if pain and swelling are resolving.

Signs Your Ankle Needs a Break from Wrapping

Pay attention to these signs that indicate your ankle may need some time unwrapped at night:

• Decreased swelling
• Improved range of motion
• Muscle weakness or atrophy
• Tingling or numbness in foot
• Skin irritation from wrap

Joint stiffness, cramping, and poor circulation are also clues it’s time to give your ankle a rest from bracing overnight.

Aim to Increase Mobility

As you transition away from continuous bracing, focus on gently increasing mobility while also managing any lingering swelling. Try:

• Range-of-motion exercises
• Gentle stretching
• Calf raises
• Seated ankle pumps

This will prevent stiffness, muscle atrophy, and loss of stability while restoring normal joint function.

Watch for Re-Injury Risk

It’s important to proceed cautiously when leaving your ankle unwrapped at night:

• Don’t overdo activity during the day
• Re-wrap if swelling returns
• Use brace or tape if unstable for daily activity
• Take anti-inflammatories to control swelling

Stop wrapping at night gradually in sync with your body’s recovery to avoid re-injury.

Alternative Overnight Sprain Treatments

Wrapping isn’t your only option for overnight ankle sprain care. Consider these other treatments to promote healing as you sleep:

Elevation

Keep your ankle raised above the level of your heart on pillows to utilize gravity to drain swelling and fluid buildup.

Cold Therapy

Applying ice packs or cold compresses while you sleep reduces pain and inflammation.

Compression Socks

Wear specialized compression stockings or socks to improve circulation and stabilized the joint.

Medication

Over-the-counter anti-inflammatories like ibuprofen can ease overnight swelling and discomfort.

Brace Splinting

Use an ankle stirrup brace or night splint to keep your foot in a safe neutral position at night.

Contrast Baths

Alternating soaking your foot in ice water and warm water before bed can decrease swelling and pain.

When to See a Doctor

Most minor or moderate sprains can be managed at home with RICE (rest, ice, compression, elevation) and wrapping. But see your doctor if:

• You can’t bear any weight on the ankle
• Severe swelling lasts more than 2-3 days
• Moderate swelling persists beyond 1-2 weeks
• You hear popping, clicking, or grinding
• Bruising covers a large area
• You have numbness, tingling, or loss of motion

Severe sprains require professional medical attention to ensure proper healing. Your doctor may order imaging tests and refer you to physical therapy or recommend surgery for significant ligament tears.

The Takeaway

Wrapping your sprained ankle overnight can provide compression, support, and stabilization in the initial 48 hours after injury. But extended immobilization can hinder your recovery long-term.

Aim to gradually increase mobility while managing swelling as you heal. Transition from continuous bracing to removable splints or braces to eventually leaving your ankle free overnight. Focus on pain-free range of motion and light exercise to restore strength and function.

With proper care, your sprained ankle should recover well without needing to be wrapped overnight. Seek medical attention if severe symptoms persist beyond 2-3 weeks.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.