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Ankle Sprain

An ankle sprain is an injury that happens when you roll, twist, or turn your ankle in an awkward way, stretching or tearing the tough bands of tissue (ligaments) that hold your ankle bones together.

Rehabilitation for ankle sprains

The POLICE principle

Try the POLICE principle at home:

Protection

During the first few days (48 hours) after an injury, you should rest the injured ankle. After that, you can start gentle movements while still maintaining some protection of the injured area.

Optimum Loading

You can start doing some gentle movement while still protecting the ankle. Encouraging gentle movement of your injured ankle can encourage healing and prevent the joint and muscle from feeling stiff and tight.

Ice

Applying ice may help reduce the swelling around your injured muscle or joint and can also help reduce pain. Apply to the most painful site for 20 minutes 2-3 times daily (ensure the ice is not applied directly to your skin- a cloth may be a useful barrier).

Compression

Using a compression bandage, applied evenly to the area, may help to reduce any swelling.

Elevation

Place the injured ankle on a stack of pillows while you are lying down. Elevate for a few hours every day initially until the swelling is reduced.

Mobility and stretching exercises

Remember: Start each exercise slowly and use your pain level to guide you in doing these exercises. Ease off the exercise if you have more than mild pain.

Excercises

Watch the videos below and follow the exercises as advised.

Stretching Exercises

Towel Stretch

Double Leg Heel Raises

Cross Feet Eversion Loading

Balance & Control Exercises

Single Leg Stance

Strength Exercises

Ankle Strengthening

What if my symptoms fail to resolve?

If after 6 weeks following the above advice, your problem has not improved seek advice from a Podiatrist.

NHS 24 MSK Help app

Free app with further exercise guidance and self-management support for MSK conditions. Available on the App Store and Google Play.

Self-Referral Form

Please complete a self referral form to apply to the podiatry service for treatment.

Self-Referral Form

If you are using a smartphone please download the free Adobe Acrobat Reader app to complete the form electronically – get.adobe.com/reader

GPs and other healthcare professionals can access referral guidance on our Ref Help pages

CONTACT INFORMATION

NHS Lothian Podiatry
Mon-Thu: 8:30am-4pm
Fri: 8am-3:30pm

Telephone: (0131) 536 1627

Self-Referral Form

ABOUT US

Podiatrists are allied healthcare professionals trained to help prevent, diagnose, and treat problems affecting your feet and lower limbs.

Podiatry’s primary aim is to improve the mobility, independence, and quality of life for their patients.

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