Ankle injuries

Rest

• walking may need to be reduced in the first few days
• try to walk as normally as possible. Try not to hop or walk on your toes
• “rest” does not mean “total rest”, it is vital to keep the ankle mobile (see the exercises below)
• it is recommended that other weight bearing activities, e.g., running should only be attempted once the acute pain & swelling subside

Ice

• ice can help reduce the bruising and swelling
• use a bag of frozen peas (or similar) wrapped in a towel over the affected area

this can be repeated every few hours for 10-15 minutes at a time, in the first few days

Compression

you may find it helpful to wear a support or a Tubigrip when you are on your feet don’t wear it overnight or when you are resting with your foot elevated

Elevation

• when sitting it is helpful to keep the foot elevated above hip height
• Ankle sprains are very common injuries involving the ligaments around the ankle.
• bruising & swelling usually develop around the affected area
• most ankle sprains settle in 2-3 weeks, although the discomfort may persist for 2-3 months

Stairs

• In the early stages you may find it easier to take stairs one at a time.
• going up –lead with the unaffected leg
• going down – lead with the affected leg

in the first few days, you should aim to do the following exercises every 1-2 hours
move the ankle/foot as far as you can but don’t push into pain

In sitting, bend & straighten the ankle. Repeat up to 10 times.

Place a towel around the base of your foot. Pull the foot with the towel until you feel a stretch in your calf

In sitting or lying, alternatively raise the inner and outer border of your foot. Repeat up to 10 times.

Progression of exercises

Over the next 1-2 weeks, you should try the following exercises a few times a day to improve your strength and balance and help you return to normal.

Using a chair for support, go up & down on your tiptoes. Repeat up to 10 times.

Stand & balance on your affected leg. Initially you may need to hold on to something for support. Aim to build this up to 1 minute.

Step forward on your good leg. Bend the front knee forward. Keep the affected leg straight & heel on the floor. Hold for 20 seconds. Repeat 3 times

If you experience any of the following symptoms/ complications, please seek medical advice:

• pain that is persisting beyond the 2-3 month timescale
• persistent or new swelling
• ongoing difficulty weight bearing
• worsening pain