If you feel and increased pain or problems, please contact your Physiotherapist. Ankle Rotations Repeat this 10 times with both feet. A severe sprain may look and feel like a fracture, and it can be difficult for health professionals to tell the difference between the two. Toe Grip Challenge Sit in a chair and use your toes to pick up small objects such as marbles. Redness and swelling, dull aching pain. Once you can do this for 30 seconds progress by: a) closing your eyes b) balancing on the ball of your foot c) standing on one leg whilst throwing and catching a ball. bursitis. It won’t treat all ankle problems. Approximately 2 million incidences of ankle sprain injuries will present to A & E each year. Pain, swelling, bruising, started after intense or repetitive exercise. Balance exercises These exercises are important to prevent injury recurring. A table showing symptoms of ankle pain and possible causes. Pain in ankle and heel, pain in calf when standing on tiptoes. To do this exercise - sit on the floor or on top of your bed. Exercise 1. An ankle sprain is a common injury and involves injury to the ligaments that support the ankle joint. Treating a sprained ankle can help prevent ongoing ankle problems. Place the objects, one by one, into a container using your toes. This can be painful even when resting. This causes damage to the ligaments which leads to swelling and bruising. • Lie on your back. You can begin healing by walking or bearing some weight, while using crutches if needed, if you can do so without too much pain. Return to sport after ankle sprain injuries A&E/443.1 (2015) Page 5 of 6 For Review Spring 2018 Further information is available from: NHS Choices telephone: 111 (when it is less urgent than 999) Calls to this number are free from landlines and mobile phones or via the website at www.nhs.uk Information used in the development of this leaflet: Gently push the inside of your sore foot inward against the inside of the other foot. A sprained ankle is the most common sports injury. Most sprains heal within a few weeks. sprained ankle. A sprain is usually caused by the joint being forced suddenly outside its usual range of movement. Stand on the just the affected leg and balance. feel the exercises are making your pain worse, reduce the number or frequency of the exercises or stop and seek advice. 5. and exercise sheet Ankle Sprains This sheet should be used as a guide to recovery following a simple ankle sprain. GENTLY hold this movement for 10 seconds, repeat this 5 times and repeat 3-4 times per day. www.tims.nhs.uk Video Video What to do with a Sprained Ankle Introduction An ankle sprain occurs when the foot gives way and the ankle is turned inwards or occasionally outwards. • Massaging your foot and ankle with plain moisturiser or body lotion may also help with the flaky skin and make your foot more comfortable to complete your exercises. • Using your hands, move your knee over toward the opposite hip, rotating your involved hip inward. Place the leg with the injured ankle in front of you and keep the leg straight. Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. • Grasp your knee and pull it towards your chest. Symptoms. • It is important that swelling, pain, strength and stiffness are addressed following the removal of the plaster. 3. It’s ideal for use after you’ve seen your doctor or physiotherapist and been diagnosed with an ankle sprain. The advice has been compiled by NHS England, the Chartered Society of Physiotherapy, Versus Arthritis, Public Health England and the Arthritis and Musculoskeletal Alliance (ARMA). The resources contain information about the nature of your condition, practical advice for managing it and simple exercises you can do in your home to aid your recovery. If you have any concerns, discuss these with your doctor or physiotherapist. Foot and Ankle Exercises Stretch &Strengthen 5. b) a) Achilles tendonitis. You should see a doctor for your ankle sprain if: • you have severe pain and swelling • you cannot put ANY weight on the injured ankle • you have numbness in the foot/ankle • the pain and swelling does not settle. may therefore be a comfortable way of doing your exercises. Possible cause.
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