Should I be resting or moving?

For the first 24 to 48 hours

  • Try to rest your ankle but avoid long spells of not moving at all.
  • Try to move your ankle gently for ten to twenty seconds every hour when you are awake.

After 48 hours

  • You should try to use your leg more.
  • Do whatever you normally would and stay at, or return to work. This is important and is the best way to get better.
  • Avoid sports or heavy lifting until you have less discomfort and good movement.
  • When going upstairs, reduce the strain on your ankle by leading with your good leg. If there is a handrail, use it.
  • When going downstairs, reduce the strain on your ankle by leading with your problem leg. If there is a handrail, use it.
  • Exercise really helps your ankle and can relieve pain. 

Health A-Z Articles

Find out more about the symptoms and causes of ankle specific musculoskeletal disorders and the treatments available.

Self Management Advice

This leaflet provides a summary of information to help with the self management of ankle disorders.

Ankle problems PDF (572 KB)

Physio exercises PDF 

 
Last updated: 18 April 2012