Ankle injury

This leaflet will provide information to help you recover from your ankle injury.

When you go over on or twist your ankle you can damage the ligaments and tendons that support and move the ankle joint. This type of injury can cause pain, swelling and bruising more commonly on the outside of the ankle. Your ankle will also feel limited in its movement and you may have difficulty walking and have a limp.

These symptoms are expected after this type of injury. Your injury will heal, but it is important to do the correct treatment yourself to reduce the pain and swelling, and improve the movement.

 

Pain

If you feel the pain is severe enough to stop you sleeping then take some regular pain relief. Paracetamol taken regularly will help control the pain and allow you to exercise more comfortably. If you need a stronger painkiller such as Codeine then see your GP.

As the inflammation process of the injury needs to happen it is important that you don’t take Ibuprofen for the first 48 hours. If the swelling persists after this time then you can take Ibuprofen as well as the Paracetamol. If you have asthma or stomach problems then please discuss with your doctor whether you can take any form of anti-inflammatory tablets. (Ibuprofen is not recommended if you have asthma, kidney disease or stomach problems)

 

Swelling

This usually occurs soon after the injury, but bruising may appear later on.

It is important to limit the amount of swelling you have as too much can delay the healing.

As soon as you get home you need to sit with your ankle supported on a few pillows. Your ankle has to be higher than your knee for gravity to help get rid of the swelling. If possible you need to rest in this position for at least the first 24-48 hours after the injury. If the swelling continues after this time you need to spend as much of the day as possible in this elevated position as you can.

 

Ice packs

Using a proper ice pack on the ankle every two hours will also help both the pain and the swelling. Ideally use a large pack of frozen peas and wrap this in a tea towel that is wet with cold water (do not put the packet plastic in contact with your skin and do not leave on while you are asleep).

Place this pack over the worst area of the ankle and press it on firmly. Wrap this in place tightly with a bandage, scarf or another towel. Keep this ice pack in place for 15-20 minutes. Immediately after do some gentle exercises as shown below.

Remember to put the peas back in the freezer so you can use them again but remember to label them clearly so you don’t cook them by mistake. Repeat the icepack treatment every two hours.

 

Walking

You may find this difficult to start with due to the pain and stiffness so you will need to rest. If you have been given crutches use these initially for the first 1-2 days until the pain and swelling is easier and you can put your foot to the floor. Try to walk with a normal walking pattern as soon as possible – heel to the floor first, and then push off with your toes with the foot pointing forwards rather than sideways. Gradually build up the amount of walking you do over the next week, both in distance and speed, without overdoing it in the early stages. If you get a recurrence of the swelling after walking remember to sit with your ankle elevated and try some more icepacks.

 

 

Ankle exercises

It is generally advised not to immobilise injured joints, but to start gentle exercises as soon as possible – taking adequate pain relief and using regular ice packs should allow you to feel more comfortable to exercise

 

In a lying position try to bend your ankle up to you and then push away

Try this 10 times at least 3-4 times a day.

For the first few days it may be more comfortable to do this after the ice pack has been on.
      

In a lying position try to turn your big toe into the middle and then turn your little toe to the outside

Try this 10 times at least 3-4 times a day.

For the first few days it may be more comfortable to do this after the ice pack has been on.
             

Stand in a walking position with the leg to be stretched straight out in front of you. Take support from a wall or chair

Lean your body forwards and down until you feel the stretch in the calf of the leg out behind you. Hold for 30 seconds then relax

Repeat three times at least 3-4 times a day
                                  

Once the ankle feels more comfortable:

In a standing position raise up on your toes so your heels lift off the floor

Try this 10 times at least 3-4 times a day.

You may find that this is easier to do a few more days after the injury.

Once the pain and swelling have settled see if you can do this on your injured ankle only whilst holding on.
     

Try balancing on just your injured leg. Start with holding on if you need to and with your eyes open.

Gradually increase the time you can balance unsupported