An ankle sprain is a common injury where the ligaments connecting your ankle bones are stretched or torn. This often occurs if the ankle rolls, twists, or turns awkwardly. While frequent in sports, sprains can also happen during daily activities.
Understanding Compression for Sprains
Compression is a widely recommended first aid measure for acute sprains. Applying pressure to the injured area helps reduce swelling, which alleviates discomfort and pain.
Compression works by applying gentle, even pressure that helps push excess fluid from injured tissues back into circulation. This improved blood flow assists in delivering necessary oxygen and nutrients, supporting the body’s natural healing processes. Compression also provides mild support to the injured joint, helping prevent further fluid buildup.
Overnight Compression for Sprained Ankles
Continued mild compression can be beneficial for a sprained ankle overnight. While braces are often for daytime, an elastic bandage can be used at night for pain relief or to manage swelling. The key is ensuring the bandage is applied loosely enough to maintain proper circulation.
Applying a compression wrap too tightly overnight can restrict blood flow, leading to numbness, tingling, increased pain, or color changes in the toes. Monitor for these signs, and if they occur, loosen or remove the bandage. Elevating the ankle above heart level while sleeping also complements compression by using gravity to reduce swelling.
Applying Compression Correctly
Proper application of a compression bandage is important. Select an elastic bandage and hold your ankle at a 90-degree angle to your leg. Start wrapping at the base of your toes, ensuring the bandage is taut but not overly tight.
Wrap the bandage around the ball of your foot, then proceed in a figure-eight pattern towards the ankle, overlapping each layer by about half. Continue wrapping upwards, covering the entire foot and extending 3 to 4 inches above the ankle. The pressure should be firmest around the foot and gradually lessen as you wrap up the leg, securing the end with clips or tape. Check for signs of excessive tightness, such as throbbing, numbness, or changes in skin color, and rewrap if necessary.
Comprehensive Initial Sprain Care
Beyond compression, a sprained ankle benefits from a comprehensive approach to initial care, often summarized by the PRICE protocol: Protection, Rest, Ice, Compression, and Elevation. Protection involves safeguarding the injured ankle from further damage, which might include using crutches or a brace. Rest is important to allow the injured ligaments to begin healing.
Applying ice to the sprained ankle helps reduce pain and swelling by constricting blood vessels. Ice packs should be applied for 15 to 20 minutes at a time, every few hours, using a barrier like a towel. Elevation, by keeping the injured ankle raised above heart level, uses gravity to minimize fluid accumulation. Seek medical attention if there is severe pain, an inability to bear weight, significant bruising or deformity, numbness, or if symptoms do not improve after a few days.