About this Information

This page provides advice on caring for an injured ankle following assessment by one of our Minor Injury Units or Urgent Treatment Centres. It explains how to reduce swelling, improve movement, regain strength and know when to seek further advice.

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During the First Three Days

Following an ankle injury, it is normal for your ankle to be:

• Swollen
• Bruised
• Painful
• Stiff

To help your ankle heal:

• Rest as much as possible.
• Keep your ankle elevated whenever you can.
• Make sure your knee is supported.
• Apply a cold pack, frozen peas or crushed ice wrapped in a damp towel for up to 20 minutes every two hours.
• Remove the ice immediately if it becomes uncomfortable, as cold can burn the skin.

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After Three Days

Once your ankle becomes less hot and painful, it is important to begin gentle exercises to prevent stiffness.

The exercises should be:

• Performed slowly.
• Taken into discomfort but not pain.
• Repeated regularly throughout the day.

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Exercises to Improve Movement

Exercise 1 – Up and Down

Move your foot up and down at the ankle as far as comfortable in each direction.

Repeat 10 times.

Exercise 2 – In and Out

Turn the sole of your foot inwards and then outwards.

Repeat 10 times.

Exercise 3 – Circular Movement

Move your foot and ankle in a large circular motion.

Repeat 10 times.

Compare the movement in your injured ankle with your uninjured ankle. Over time they should become equally flexible.

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Returning to Walking

As soon as you are comfortable putting weight through your ankle:

• Begin walking short distances.
• Gradually reduce your use of crutches if you have them.
• Increase your walking distance steadily as your ankle improves.

Walking is an important part of your recovery.

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Exercises to Improve Balance and Strength

Once you can comfortably take full weight through your ankle, begin the following exercises.

Exercise 4 – Balance

Practise standing on your injured leg.

As your balance improves:

• Aim to stand for one minute.
• Try throwing or catching a ball while balancing.
• Progress to balancing with your eyes closed.

Exercise 5 – Strength

Holding onto a firm support:

• Rise onto your toes.
• Slowly lower yourself back down.

Repeat until your muscles become tired, three to four times each day.

Exercise 6 – Regaining Movement

Place your injured foot in front of your other foot.

Lean forwards while:

• Keeping your heel flat on the floor.
• Allowing your knee to move over your foot.

Hold the stretch for 15 seconds.

Repeat four times.

Improving this movement early gives you the best chance of making a full recovery.

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Returning to Exercise and Sport

Swimming and cycling are good ways to remain active during recovery.

Do not return to sports involving running until your ankle is:

• Pain free.
• Fully mobile.
• Strong.

Recovery from most ankle sprains takes between four and eight weeks, although more severe injuries may take longer.

It is normal for your ankle to remain swollen or appear thicker for some time after the injury.

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When to Seek Further Advice

If you are concerned that your ankle is not improving, contact:

• Your GP, or
• The department where you originally received treatment.

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Contact Our Minor Injury Units

Our Minor Injury Units and Urgent Treatment Centres provide treatment for urgent minor injuries and illnesses. They are walk-in services, so you do not need an appointment.

Bristol Urgent Treatment Centre

Minor injuries and illnesses

Open 8am–8pm, seven days a week

South Bristol NHS Community Hospital
Hengrove Promenade
Hengrove
Bristol
BS14 0DE

Telephone: 0300 124 6260

Yate Minor Injury Unit

Minor injuries only

Open 8am–8pm, seven days a week

Yate West Gate Centre
21 West Walk
Yate
BS37 4AX

Telephone: 0300 125 6800

Clevedon Minor Injury Unit

Minor injuries only

Open 8am–8pm, seven days a week

North Somerset Community Hospital
Old Street
Clevedon
BS21 6BS

Telephone: 01275 546852

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Accessible Information

If you need this information in another format, we can provide:

• Large print
• Audio
• Easy Read
• British Sign Language
• Another language

Please contact the service using the telephone numbers above.