How to Use Compression Socks for a Sprained Ankle

Compression socks can be great aides in recovering from ankle injuries. They apply therapeutic pressure to the feet, ankles, and lower limbs, which stimulates blood flow for quicker tissue recovery. It also helps clear out the repair by-products, which can reduce swelling and alleviate pain. Graduated compression socks also support the ankle as you start moving again and give you a reassuring feeling, thanks to their tight grip on the joint. And they are stylish, easy to wear, and extremely versatile.

To help you deal with frustrating injuries, like a sprained ankle, we have put together a helpful, science-backed guide on how to use compression socks during recovery. Find out how compression, along with the other elements of the RICE method (rest, ice, and elevation), can make a huge difference when you suffer from a sprained ankle, as well as for tips for injury prevention going forward.

Yes, compression socks can help with ankle sprains. Graduated compression stimulates blood flow in the lower limbs, which support tissue recovery while bringing down inflammation and swelling. Wearing graduated compression socks, which are tighter at the ankle, is a great way to prevent complications from sprained ankles such as blood pooling in the lower legs during a period of inactivity. Clinical studies have found that compression for sprained ankles can effectively reduce swelling to improve quality of life.

Sprained ankles occur when you roll, twist, or turn your ankle in an awkward way. This can happen when you’re running or playing sports, but it can also come about when you’re doing nothing special at all. The strained movement causes your ligaments to overextend, and even to tear. You will feel pain in and around the ankle area as a result, and you can see a sprained ankle swell up or bruise, depending on the severity of your injury.

When you’ve rolled or twisted your ankle, take the weight off it as fast as possible, then support it with therapeutic pressure to improve localized blood flow, which may promote quicker healing. Graduated compression socks promote better healing from ankle sprains while looking stylish and adding a pop of color to your outfits.

Multiple academic papers have documented the benefits of applying compression to soft tissue ankle injuries. Compression socks help reduce the swelling and improve quality of life by making an ankle sprain less painful. Additionally, because graduated compression socks facilitate the flow of blood out of the lower legs, they lower the risk of further swelling or blood pooling around the ankles while you rest after the injury.

Compression socks have been shown to improve circulation, and one randomized controlled trial (a gold standard research study) found that compression can allow athletes to return to sport faster. This is why doctors prescribe them to those with poor blood flow, but also to patients who are bed-ridden after surgery or to people who sit or stand for long periods of time. By improving blood flow into the lower legs and throughout the body, compression socks improve nutrient and oxygen delivery to the injured tissues. This is thought to be how compression socks improve recovery from injury.

The boost in blood flow also clears out the inflammatory molecules, which can help keep pain under control.

Try stylish compression socks for sprained ankle recovery

Finally, graduated compression socks apply a fair amount of pressure to the ankles, which translates into support and added stability. One study even found that compression socks can improve balance. When you’re recovering from an ankle sprain, this support will make it easier to go out and walk or do a slow jog. Additionally, weakened joints that have been injured previously benefit from the support, too.

So, how exactly do you use compression, and in particular compression socks once you’ve sprained your ankle? Depending on the severity of your injury and personal preferences, here is what experts recommend.

The first thing you need to do after spraining your ankle is to rest. Take the load off the injured limb, elevate it if you can (ideally above your heart to facilitate the blood flow back up), and ice it to numb the pain. Then, if it feels comfortable to do so, put on a pair of compression socks to start massaging the area and supporting your recovery.

It’s not always easy to put on compression socks right after an ankle injury. This is why doctors often start with compression bandages or wraps that you can place around the ankle, controlling the pressure onto the injury. But, once you’re out of the first stages of swelling and pain, you’ll enjoy wearing compression socks for a blood flow boost that carries on throughout the day.

You can also wear your graduated compression socks when you start exercising or walking again after spraining your ankle. They’ll give you some joint support and keep improving your blood flow, while also providing a little more stability as you move.

Discover merino wool compression socks for walking or running

It is up to you how long you wear compression socks for ankle recovery, but keep in mind that constantly keeping pressure applied to the legs can help you feel more comfortable and increase the speed of recovery. You can put them on for 2-3 hours at a time at first, especially if you’re new to the feeling of compression and find them quite tight. Then, gradually increase the length of time as you feel comfortable. You can continue wearing them every day for the first one or two weeks after you’ve sprained your ankle. It all depends on the severity of your symptoms, too. If you notice no improvements (swelling subsiding, less pain, more mobility in the ankle), you should consult with a medical professional.

In addition to wearing compression socks during your recovery, you can continue to use ice compresses when you want to get some temporary relief from pain. Additionally, resting and elevating your legs will continue to help you recover. The Rest, Ice, Compress, and Elevate (RICE) method is a common recommendation by physicians and physical therapists to help you heal.

As you start feeling better, you can also start walking around with the help of crutches (if needed), to reduce the load on your injured ankle. Additionally, speak to your doctor about physical therapy options, to strengthen the joints and improve your range of movement.

Coming back from a sprained ankle can take time and requires patience and care, especially if you’ve undergone a severe injury. You should always ensure a gradual return, as your ankle ligaments need time to rebuild strength and flexibility, but adequate training and wearing compression socks for extra protection may help you return to sport faster.

To choose the best compression socks that suit your lifestyle, your activities and your overall fashion sense, check out our collection. Always make sure you buy the right size for you, try out a pair a few times before committing to a long hike or run in it, and consult with a doctor if you have any questions or concerns.

Check out our collection of compression socks for ankle injuries

Compression socks vary in the level of pressure they apply to your ankles, so it’s important to get to grips with the mmHg categories:

• 15-20 mmHg is the lightest compression, which can be worn all day long, as a preventative measure when you want to avoid swelling and discomfort, or while exercising so you give your ankles and lower limbs some extra support.
• 20-30 mmHg is firmer and will offer you more compression as you recover from your injury; we recommend increasing the length of time you wear these socks slowly, since they feel quite a bit tighter.
• 30-40 mmHg is available only with prescription; your doctor will advise you if these are needed in your case.

One of the wonderful things about wearing compression socks for a sprained ankle is that they are extremely versatile. You can choose the fabric that makes the most sense for your activity levels, environmental conditions, and overall preferences:

• Cotton can be worn all day, every day, at work or while you relax at home. Our cotton compression socks are made with 400-needle count fabric to ensure both strength and flexibility, and we use a multi-dimensional weave to keep our socks breathable.
• Nylon is usually particularly good for exercising, as it is sleek and flexible. Our regular nylon socks have 200-needle count and a multi-dimensional weave, while our choice nylon socks have no toe seam, for less of a risk of rubbing or discomfort.
• Moisture-wick nylon is your best choice for warm weather, ensuring your feet stay dry and comfortable.
• Merino wool is an extremely versatile fabric, keeping feet warm in cold weather and cool in the heat, while being exceptionally breathable and moisture-wicking. Merino is also naturally antibacterial and hypoallergenic, which is great if you have sensitive skin or other medical conditions.

Wearing compression socks for a sprained ankle or similar lower limb injury will not work unless they fit well and can apply the right level of pressure. This means following a sizing guide for your purchase, then ensuring you put your socks on properly and get used to the feeling of pressure.

At Vim & Vigr, we start by measuring your calf circumference and mapping that against shoe size. Learn what to do if you’re in between sizes and more key answers in our guide.

The beauty of wearing compression socks after an injury is that they are so versatile and easy to have on all day, without anyone knowing that you’re wearing a specialized piece of clothing. Our Vim & Vigr collections also cater to different design requirements as follows:

• Classic knee-high graduated compression socks for boosting lower limb circulation and supporting the ankles.
• Open-toe compression socks for when you need to keep your toes out, whether in sandals or flip-flops.
• Compression tights, which give you full-length coverage while still supporting the ankles.

Once you’ve sprained your ankle, the recommended first steps are to apply the RICE method:

• Rest for at least 24-48 hours immediately after the injury, then adapt to how your ankle feels. Typically, a moderate sprain is fine to walk on, but more serious ones should be kept free of weight for longer.
• Ice the affected area to reduce inflammation and numb it, taking away some of the pain. Studies show that ice should be applied in bouts of at least 10 minutes to be effective for pain reduction.
• Apply compression, either with elasticated medical bandages or compression socks. The latter are easier to wear and use than medical bandages, while the graduated compression sock design is good for avoiding over-compressing an injury.
• Elevate your ankle above your heart as much as you can during the first 72 hours after your sprain. This prevents swelling and an increase in pain, allowing the blood to flow better back towards the heart (another element that graduated compression socks help with).

Once you’ve done the above, you should notice a reduction in pain and swelling if you’re dealing with a straightforward ankle sprain. But, if the swelling does not reduce, your ankle looks deformed, or you experience persistent pain, you should consult with your doctor.

Finally, it is worth highlighting that there are steps you can take to prevent ankle sprains in general. Starting with warming up properly before exercise and maintaining good overall physical condition, these include:

• Using an ankle support brace or tape on an ankle that is known to have been previously injured or that is particularly sensitive.
• Wearing the right shoes for the activity you’re doing.
• Avoiding high-heeled shoes.
• Avoiding sports that you’re not trained appropriately for.
• Maintaining good stability and strength overall, as well as muscle flexibility.

Ankle sprains can be very frustrating and setback from your normal life or training routine, but you can manage and even speed up recovery thanks to the use of graduated compression socks along with complementary methods like icing and elevating the legs. Compression socks are easy to wear, versatile, stylish, and functional - making them great recovery tools, as well as good for preventing further injury once you’re healed.

Bendahou, M., Khiami, F., Saïdi, K., Blanchard, C., Scepi, M., Riou, B., Besch, S., & Hausfater, P. (2014). Compression stockings in ankle sprain: a multicenter randomized study. The American journal of emergency medicine, 32(9), 1005–1010. Read it here.

Charles, T., Mackintosh, D., Healy, B., Perrin, K., Weatherall, M., & Beasley, R. (2011). Merino wool graduated compression stocking increases lower limb venous blood flow: a randomized controlled trial. Advances in therapy, 28(3), 227–237. Read it here.

Hansrani, V., Khanbhai, M., Bhandari, S., Pillai, A., & McCollum, C. N. (2015). The role of compression in the management of soft tissue ankle injuries: a systematic review. European journal of orthopaedic surgery & traumatology: orthopedie traumatologie, 25(6), 987–995. Read it here.

Mac Auley D. C. (2001). Ice therapy: how good is the evidence?. International journal of sports medicine, 22(5), 379–384. Read it here.

Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate medicine, 127(1), 57–65. Read it here.

Sun, Y., Munro, B., & Zehr, E. P. (2021). Compression socks enhance sensory feedback to improve standing balance reactions and reflex control of walking. BMC sports science, medicine & rehabilitation, 13(1), 61. Read it here.