Ankle injury

What should I do?

Rest

This means reducing your normal daily activity for the first 24 to 48 hours (one to two days). You should not exercise to the point of discomfort.

Use ice packs

Ice packs help to decrease your swelling and pain – read the ice pack instruction sheet for specific guidance. For severe swelling, you can use ice until the swelling is minimal.

Elevation

Elevate your ankle by resting with your leg on a pillow.

Use painkillers

You can take over-the-counter painkillers for example, paracetamol and ibuprofen, to help reduce the pain.

Are there any exercises I should do?

After the first 24 hours you should try these simple physiotherapy exercises:

• while seated push your feet down and pull them up
• while seated turn the soles of your feet, in and out
• stand and balance on the affected foot (hold on to a table, if necessary) raise yourself up and down on your toes; first on both feet, and then on alternate feet

You should try to do each of these exercises 10 times and repeat them 2 to 3 times per day.

How long will it take for my ankle to heal?

Your ankle sprain can take 4 to 6 weeks to heal and there may be discomfort or swelling for up to 3 months.

When can I restart sporting activity and exercise?

We suggest that for 2 weeks, you should limit exercise to gentle movement and walking, following spraining your ankle. You should reintroduce sport and more intense exercise gradually, after this.

You should be cautious with more strenuous exercise such as running, for the first 8 weeks after a sprain.

Restarting more intensive exercise too early can cause your ankle further damage or delay healing.

When should I seek further advice?

You should seek further advice from a medical professional, If you experience:

• severe pain and swelling that does not improve within the first 1 to 2 weeks after spraining your ankle
• pain and swelling to a level, that does not allow you to walk or weight-bear after 1 to 2 weeks

Reviewed by Dr T Shaw in October 2022, next review in October 2024. 

If you need this information in an alternative format, please contact the Patient Experience and Engagement Team on 01226 434922.

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