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How to Elevate Your Broken Ankle – WITHOUT Pain

Updated: Oct 10, 2020

If there’s one piece of advice that everyone seems to be tossing your way, it’s this pearl of wisdom: always elevate your broken ankle. Your doctor stressed it to you. Your mom called you up to tell you. Even your former college roommate sent you a Facebook message to tell you that you should always elevate your broken ankle.

While you appreciate the well-wishes and good intentions, there’s no denying that there’s one big issue surrounding your elevated broken ankle…

How can you elevate your broken ankle without experiencing any pain?

Hey, we get it. Lugging around a massive cast or boot is a pain in the tuckus. Add to the fact that you have to lift that heavy leg and place it on a pillow to elevate it, and it’s no wonder more people experience unpleasant jolts of pain whenever they elevate their ankles.

Fortunately, this article will help highlight how to elevate your broken ankle without pain. But first, let’s talk about why you need to elevate your foot in the first place. Raising your foot slightly above your heart can help reduce swelling, as it minimizes the amount of blood that’s being directed to your foot. This not only makes your broken ankle much more comfortable, but it can also aid in the healing process. When your muscles aren’t swelled, they’re busy repairing themselves.

Now that you know why you should elevate your broken ankle, let’s focus on how to do it with minimum pain:

The secret to elevating your foot with minimum pain is to find the perfect pillow. Avoid soft and feathery pillows, and instead invest in a pillow that’s firm and supportive (memory foam is an excellent choice here). If possible, invest in a king-size pillow, as this gives you plenty of space to move in case you need to roll over to grab something.

Place the pillow under the knee, which will cause your foot to rise up. If you place the pillow under your foot, this will place a considerable amount of stress on your knee.

If you’re sleeping in an elevated position (helpful hint: you should be!), then you’ll want to use adhesive tape to secure the pillow to the mattress. Make four to eight loops with the tape, secure it to the mattress, and then place the pillow on top. This will prevent the pillow from moving around in your sleep.

These tips should help you rest and sleep with an elevated foot – without the annoying pain!

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