Can You Sprain Your Ankle While You Are Sleeping? A Complete Guide

Can You Sprain Your Ankle While Sleeping?

Spraining your ankle can be an extremely painful experience that disrupts your mobility and daily activities. Many people associate ankle sprains with sports or intense exercise. However, it is possible to sprain your ankle in your sleep without any major physical exertion.

Causes of Ankle Sprains While Sleeping

There are a few reasons why you may wake up with a suddenly sprained ankle:

• Tossing and turning - If you are a restless sleeper who tosses and turns often, you can easily twist your ankle joint into an unnatural position. This type of awkward movement can stretch or tear the ligaments, resulting in a sprain.
• Muscle cramps - Painful calf cramps during the night can cause your foot to point downward at an odd angle. This foot positioning makes it easy to roll your ankle sideways and injure the ligaments.
• Falling out of bed - Roling too close to the edge of the mattress while sleeping may cause you to fall out of bed and land awkwardly on your ankle. The impact can lead to torn or stretched ligaments.
• Pre-existing sprain - If you already have an existing ankle sprain that has not fully healed, it can get re-injured easily while turning in bed. The injured ligaments are vulnerable and may get re-sprained without major force.

Signs Your Ankle is Sprained

How can you tell if you've sprained your ankle overnight? Look out for these common signs of an ankle sprain:

• Swelling around the ankle joint
• Bruising around the ankle and foot
• Tenderness when touching the ankle bone
• Stiffness and decreased range of motion
• Instability when walking
• Popping or cracking sound from the ankle

The more severe the sprain, the more intense these symptoms will be. Grade 1 sprains have mild symptoms while grade 3 sprains can be extremely painful and disabling.

Risk Factors for Ankle Sprain During Sleep

Certain individuals have a higher risk of sustaining an ankle sprain overnight. Risk factors include:

• Previous ankle sprain - Having torn ligaments in the past leads to chronic ankle instability which increases future sprain risk.
• High arched feet - Rigid arches can make your ankle less flexible and prone to injury when turning in bed.
• Muscle imbalance - Tight calf muscles paired with weaker shin muscles impacts ankle biomechanics and stability.
• Older age - Tendons lose elasticity as we age, making ankle sprains more likely for older adults.
• Female gender- Ligament laxity due to hormonal changes can raise ankle sprain risk for women.

Treatment for Ankle Sprains Overnight

Treating an ankle sprained in your sleep is similar to treating one caused during sports or exercise. Follow the PRICE therapy protocol:

Protect

Protect your ankle from further injury by resting it completely. Avoid walking on the injured ankle or putting weight on it.

Rest

Take a break from any activities that involve use of your ankle. Let the ligaments heal without any strain or impact.

Ice

Apply ice packs wrapped in cloth to the ankle for 15-20 minutes several times per day. Icing reduces pain, inflammation and swelling.

Compress

Wrap the ankle loosely in an elastic medical bandage. Compression limits swelling and provides stability.

Elevate

Prop up your ankle above the level of your heart whenever possible. This facilitates drainage of fluid and swelling.

Exercises to Recover From Ankle Sprain

Once the initial pain and swelling has diminished, performing rehab exercises can help you regain ankle strength and range of motion. Try these effective stretches and movements:

Alphabet Ankles

Use your big toe to write out the letters of the alphabet. This improves ankle flexibility.

Towel Scrunches

Sit with legs outstretched and scrunch a towel toward you with your toes. Builds ankle and foot mobility.

Resisted Dorsiflexion

Loop a resistance band around the ball of your foot and pull your toes back toward your shin. Strengthens anterior ankle muscles.

Calf Raises

Raise up on tip toes and slowly lower back down. Repeated raises strengthen calf muscles that support the ankle.

Perform these ankle rehab exercises 2-3 times per week to fully recover strength and range of motion. Stop if you feel any pain or instability.

Preventing Future Sleep Ankle Sprains

You can take proactive steps to prevent ankle sprains while sleeping in the future:

• Wear a lightweight brace to stabilize the ankle overnight
• Sleep with a supportive pillow under the ankles
• Stretch and strengthen the ankle regularly
• Get a new mattress if yours is uneven or too soft
• Avoid sleeping under heavy blankets that restrict movement
• Consider using a night splint to keep the ankle in a neutral position

Making these simple adjustments can help you avoid starting your mornings with a sore, swollen ankle from an overnight sprain.

Spraining your ankle while sleeping is uncommon but certainly possible, especially if you have risk factors like prior injury. Protect the injured ankle initially, then begin rehab exercises once swelling diminishes. Prevent future sprains by supporting the ankle during sleep.

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.