There is a complex network of ligaments and tendons which stabilise and move your ankle joint. The ligaments can overstretch or get small tears in them (sprain) and the tendons can also overstretch (strain).
For the first 48-72 hours we suggest POLICE treatment:
Protection - It is important that you look after your ankle; don’t play contact sport or undertake any fast or sudden movements; avoid movements which makes the pain in the ankle worse.
Optimal Loading - Only put weight on your ankle which is comfortable. If it hurts, don’t do it!
Ice - Use an ice pack or frozen peas over the injured ankle in ten minutely intervals for approximately an hour a day, this should reduce swelling and inflammation. Please ensure ice is used with caution and never placed directly onto skin. A tea towel can be used as a first layer on your skin. After ten minutes of use, ensure your skin is allowed time to warm back up to normal temperature then reapply.
Compression - Use a simple elastic bandage to support your ankle. This will make it more stable and help with swelling. Always make sure that you remove the bandage at night.
Elevation - You should raise your affected ankle to the level of your heart or higher (if you are able to) as often as possible. This should reduce swelling and inflammation.
By this point your ankle may feel slightly better. It is now time to start moving it by:
Simple analgesics can be used after injury/infection, most of which can be bought over the counter in shops, supermarkets or pharmacy’s. Examples are:
You may have been prescribed an alternative pain killer, please refer to specific advice for that tablet if this is the case.
Most ankle injuries take 2-3 weeks to recover but can sometimes take up to 6 weeks to be completely comfortable.
You may have been given a follow-up appointment with an ankle specialist or physiotherapist. It is very important that you keep your appointment to make sure your ankle gets completely better.
If you have any ongoing concerns or queries about your ankle injury you should contact NHS 111 or your local GP. If your concern is urgent or an emergency, attend your local Emergency Department.
Bradford Teaching Hospitals NHS Foundation Trust is a smoke-free organisation. You are not permitted to smoke or in use e-cigarettes in any of the hospital buildings or grounds.
