You have been treated for an Ankle Injury. You have been thoroughly examined and are now considered fit to be discharged. The following will aid your recovery.
Ankle Injury Care Instructions
Sprains of ligaments are very common and may be minor or severe.
The injury causes bruising and swelling to develop over the affected area. Most ankle sprains are mild, with significant improvement within about 10 days, with full healing taking about 3 weeks. In more severe cases it can take 2–3 months. It is important that you follow the advice given.
For the first 72 hours follow the PRICE advice sheet, then:
Exercises
1. Sitting, with your knee straight, pull your foot up towards you as far as possible. Then as the pain eases progress use a belt or towel to apply a slight stretch.
2. Sitting, point your toes towards the floor. As the pain eases progress to use the belt to add resistance.
3. Point your foot down and away from you, turning your sole inwards. This movement will gently stretch the injured ligament.
4. Standing on both feet, bend your knees so that they move towards your feet. Do not stick your bottom out. Hold this for 10 seconds.
5. Stand on your injured foot and raise yourself onto tiptoes. Hold this for 5 seconds and slowly lower. Repeat this until your calf muscle tires.
6. Stand on your injured leg. This will improve your balance and mean you are less likely to re-injure your ankle. Keep practising until you can stand for 3 minutes without putting your good foot down.
Do exercises 1–3 until you can walk without pain, then progress on to 4–6.
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