Introduction
You can sprain your ankle in just a few seconds, as when you work out, run, step off a curb, or even stroll on uneven ground. The quick turn stretches or tears the ligaments that hold your ankle in place, which hurts, swells, bruises, and makes it hard to move.
You probably need quick relief if you’re looking for how to cure a sprained ankle overnight. You could have to go to work, school, sports, or travel the next day. A real ligament damage can’t totally heal in one night, but if you act quickly and appropriately, you can greatly minimize swelling, discomfort, and stiffness within 24 hours.
This tutorial will show you exactly what to do in order to heal more quickly.
What Happens When You Sprain Your Ankle?
When the ligaments that link the bones in your ankle get too stretched or ripped, you have an ankle sprain. Most sprains happen to the ligaments on the outside of the ankle.
Sprains are usually put into three groups:
Grade 1 (Not bad)
- A little straining of the ligaments
- A little swelling
- A little bit of pain
- You can walk
Grade 2 (Moderate)
- Tear in a part of the ligament
- Noticeable edema and bruising
- Walking hurts
- Less range of motion
Grade 3 (Very Bad)
- Tear throughout the whole ligament
- Severe edema and bruising
- Unstable
- Can’t withstand weight
If you can’t put any weight on your ankle or the pain is very bad, you should visit a doctor right once to make sure you don’t have a fracture.
Can You Get Better from a Sprained Ankle in One Night?
Let’s be honest: you can’t fully mend injured ligaments in one night. It takes:
Grade 1: 1 to 2 weeks
Grade 2: 3 to 6 weeks
Grade 3: A few months
But you can:
- A lot less swelling
- Less pain
- Make it easier to move
- Stop more damage
- Speed up the healing process as a whole
The most important thing is to act in the first 24 hours.
Plan of Action Right Away (First 24 Hours)
Start Using the R.I.C.E. Method Right Away
The R.I.C.E. protocol is the best way to treat an early ankle sprain.
Take a Break
- Don’t walk on the hurt ankle anymore.
- Don’t place any weight on it.
- If you need to, use crutches.
Ice
- Put ice on for 15 to 20 minutes every 2 to 3 hours.
- Always put ice in a towel.
- Ice helps with swelling and pain.
Putting Pressure On
- Put on an elastic bandage.
- Wrap it tightly, but not too tightly.
- Compression stops fluids from building up.
Raising
- Put your ankle above your heart.
- When you lie down, use pillows.
- This helps get rid of extra fluid.
If you do R.I.C.E. every day, the swelling will be much less by the next morning.
Take Anti-Inflammatory Drugs If They Are Safe
Ibuprofen and other nonsteroidal anti-inflammatory drugs (NSAIDs) that don’t need a prescription can:
- Lower inflammation
- Make pain less severe
- Help you sleep better at night
Always follow the dose guidelines, and if you have any health problems, talk to your doctor.
 Move About Gently Before Bed
If you can, move your ankles very gently:
Exercise for the Ankle Alphabet
- Sit or lie down.
- Use your toes to draw the letters of the alphabet in the air.
- Take your time and be gentle.
This keeps things from being stiff and helps blood flow without putting stress on ligaments.
Nighttime Routine for Faster Healing
Sleep With Your Head Up
This is very important.
Put 2–3 pillows behind your ankle to maintain it above heart level all night. While you sleep, gravity helps a lot to reduce edema.
Wear Compression Overnight If You Can
If your wrap isn’t too tight and your blood flow is excellent, gentle compression overnight may help keep the swelling down.
Signs that you should take off the wrap:
- Numbness
- Tingling
- Toes that are cold
- Change of color
Before Bed, Put a Cold Compress on Your Body
Put ice on one last time before bed. This stops inflammation from building up overnight.
Things You Shouldn’t Do in the First 24 to 48 Hours
Do not do the H.A.R.M. things:
Warmth
Heat makes edema worse at first.
Drinks
Alcohol makes inflammation worse and slows down recovery.
Running or Doing Anything
This can make ligament damage worse.
Massage
Deep massage might make bleeding inside the body worse right after an accident.
Natural Ways to Help You Get Better Overnight
These extras may help, even if R.I.C.E. is very important:
Turmeric
Has curcumin in it, which is a natural anti-inflammatory. Before bed, mix with warm milk.
Epsom Salt (After 24 to 48 Hours)
Don’t do it right after an injury. Use later to relax your muscles.
Arnica Gel
Anti-inflammatory gel that goes on the skin and may help with bruises.
When to Go to the Doctor
If you have any of the following, see a doctor:
- You can’t put weight on it
- There is a lot of edema right away
- You hear a pop sound
- The pain is getting greater and worse
- The ankle seems misshapen
You might require an X-ray to make sure there are no broken bones.
Day 2 and After: Getting Better Faster
Once the swelling goes down, the focus of healing changes to strengthening and recovering movement.
Stretching Gently
- Stretching with a towel
- Stretch your calves
- Ankle circles with control
Exercises to Build Strength
- Flexion with a resistance band
- Raising your heels
- Exercises for balance
Rehabilitation stops sprains from happening again.
How to Quickly Reduce Swelling (Pro Tips)
If you want to get the most progress overnight, do the following:
- Ice every two to three hours
- Strictly high
- Correct compression
- NSAIDs (if needed)
- Full rest
What makes the difference is consistency.
How Long Will It Be Before You Can Walk Normally?
It depends on how bad it is:
- Mild sprain: 2 to 5 days
- Moderate sprain: 1 to 3 weeks
- Severe sprain: more than 6 weeks
Going back too soon raises the danger of being hurt again.
How to Avoid Future Ankle Sprains
After you get better:
Make Your Ankle Muscles Stronger
Muscles that are stronger protect ligaments.
Get Better Balance
Stability work and single-leg stands can help save you from getting hurt again.
Put on the Right Shoes
Stay away from shoes that are worn out and don’t give you good support.
Wear Ankle Braces When You Play Sports
Especially if you’ve hurt yourself before.
Conclusion
You can’t fix ligament damage completely in one night. But if you start the right treatment right away, you can cut down on discomfort and swelling a lot by morning.
The main ideas are:
- Take a break right away
- Ice all the time
- Lift correctly
- Compress the right way
- Stay away from hazardous behaviors
Doing things quickly helps you get better faster.
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