{"id":540,"date":"2026-10-05T11:42:39","date_gmt":"2026-10-05T10:42:39","guid":{"rendered":"https:\/\/services.nhslothian.scot\/podiatrynew\/?page_id=540"},"modified":"2026-10-21T10:55:23","modified_gmt":"2026-10-21T09:55:23","slug":"ankle-sprain","status":"publish","type":"page","link":"https:\/\/services.nhslothian.scot\/podiatrynew\/msk-conditions\/ankle-sprain\/","title":{"rendered":"Ankle Sprain"},"content":{"rendered":"\n<div aria-hidden=\"true\" class=\"wp-block-fsb-flexible-spacer fsb-flexible-spacer\"><div class=\"fsb-flexible-spacer__device fsb-flexible-spacer__device--lg\" style=\"margin-bottom:-25px\"><\/div><div class=\"fsb-flexible-spacer__device fsb-flexible-spacer__device--md\" style=\"height:25px\"><\/div><div class=\"fsb-flexible-spacer__device fsb-flexible-spacer__device--sm\" style=\"height:15px\"><\/div><\/div>\n\n\n<div class=\"gb-container gb-container-fb395cd6\"><div class=\"gb-inside-container\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-edd59d84\">\n<div class=\"gb-grid-column gb-grid-column-6ab22d86\"><div class=\"gb-container gb-container-6ab22d86\"><div class=\"gb-inside-container\">\n\n<p class=\"wp-block-paragraph\"><sub><sup><strong>NHS LOTHIAN | PODIATRY SERVICE<\/strong><\/sup><\/sub><\/p>\n\n\n\n<h1 class=\"gb-headline gb-headline-1d7549ec gb-headline-text\">Ankle Sprain<\/h1>\n\n\n\n<h2 class=\"gb-headline gb-headline-0844aad5 gb-headline-text\">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.<\/h2>\n\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-85d5cbeb\"><div class=\"gb-container gb-container-85d5cbeb\"><div class=\"gb-inside-container\">\n<style>.wp-block-kadence-image.kb-image540_cadb7b-96:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;}.kb-image540_cadb7b-96:not(.kb-image-is-ratio-size) .kb-img, .kb-image540_cadb7b-96.kb-image-is-ratio-size{padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.kb-image540_cadb7b-96 .kb-image-has-overlay:after{opacity:0.3;border-top-left-radius:20px;border-top-right-radius:20px;border-bottom-right-radius:20px;border-bottom-left-radius:20px;}.kb-image540_cadb7b-96 img.kb-img, .kb-image540_cadb7b-96 .kb-img img{border-top-left-radius:20px;border-top-right-radius:20px;border-bottom-right-radius:20px;border-bottom-left-radius:20px;object-position:50% 0%;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image540_cadb7b-96 size-full kb-image-is-ratio-size\"><div class=\"kb-is-ratio-image kb-image-ratio-square\"><img loading=\"lazy\" decoding=\"async\" width=\"926\" height=\"926\" src=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/Lateral-ankle-sprain-Square.jpg\" alt=\"Lateral ankle sprain Square\" class=\"kb-img wp-image-1018\" srcset=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/Lateral-ankle-sprain-Square.jpg 926w, https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/Lateral-ankle-sprain-Square-300x300.jpg 300w, https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/Lateral-ankle-sprain-Square-150x150.jpg 150w, https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/Lateral-ankle-sprain-Square-768x768.jpg 768w\" sizes=\"auto, (max-width: 926px) 100vw, 926px\" \/><\/div><\/figure>\n\n<\/div><\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n<h2 id=\"what-causes-achilies-tendon-pain\" class=\"wp-block-heading\">Rehabilitation for ankle sprains<\/h2>\n\n\n\n<h3 id=\"the-police-principle\" class=\"wp-block-heading\">The POLICE principle<\/h3>\n\n\n\n<p class=\"has-standard-black-color has-text-color has-link-color has-regular-font-size wp-elements-1 wp-block-paragraph\" style=\"font-style:normal;font-weight:500;letter-spacing:0px\">Try the POLICE principle at home:<\/p>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:6%\"><style>.kt-svg-icons540_86f7a6-0b .kt-svg-item-0 .kb-svg-icon-wrap{color:var(--global-palette4, #2D3748);font-size:50px;}.wp-block-kadence-icon.kt-svg-icons540_86f7a6-0b{justify-content:center;}@media all and (max-width: 767px){.wp-block-kadence-icon.kt-svg-icons540_86f7a6-0b{justify-content:flex-start;}}<\/style>\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons540_86f7a6-0b alignnone\"><style>.kt-svg-item-540_26d265-a0 .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_26d265-a0 .kb-svg-icon-wrap{font-size:45px;background:#dce8f3;border-width:0px;border-radius:20%;padding-top:10px;padding-right:10px;padding-bottom:10px;padding-left:10px;}@media all and (max-width: 767px){.kt-svg-item-540_26d265-a0 .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_26d265-a0 .kb-svg-icon-wrap{font-size:18px;padding-top:8px;padding-right:8px;padding-bottom:8px;padding-left:8px;}}<\/style>\n<div class=\"wp-block-kadence-single-icon kt-svg-style-stacked kt-svg-icon-wrap kt-svg-item-540_26d265-a0\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fas_arrow-circle-right\"><svg viewBox=\"0 0 512 512\"  fill=\"currentColor\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M256 8c137 0 248 111 248 248S393 504 256 504 8 393 8 256 119 8 256 8zm-28.9 143.6l75.5 72.4H120c-13.3 0-24 10.7-24 24v16c0 13.3 10.7 24 24 24h182.6l-75.5 72.4c-9.7 9.3-9.9 24.8-.4 34.3l11 10.9c9.4 9.4 24.6 9.4 33.9 0L404.3 273c9.4-9.4 9.4-24.6 0-33.9L271.6 106.3c-9.4-9.4-24.6-9.4-33.9 0l-11 10.9c-9.5 9.6-9.3 25.1.4 34.4z\"\/><\/svg><\/span><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:94%\">\n<h3 class=\"gb-headline gb-headline-a089775c gb-headline-text\">Protection<\/h3>\n\n\n\n<div class=\"gb-headline gb-headline-63268ce2 gb-headline-text\">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.<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:6%\"><style>.kt-svg-icons540_e0cc9b-d0 .kt-svg-item-0 .kb-svg-icon-wrap{color:var(--global-palette4, #2D3748);font-size:50px;}.wp-block-kadence-icon.kt-svg-icons540_e0cc9b-d0{justify-content:center;}@media all and (max-width: 767px){.wp-block-kadence-icon.kt-svg-icons540_e0cc9b-d0{justify-content:flex-start;}}<\/style>\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons540_e0cc9b-d0 alignnone\"><style>.kt-svg-item-540_c6261f-f4 .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_c6261f-f4 .kb-svg-icon-wrap{font-size:45px;background:#dadbe8;border-width:0px;border-radius:20%;padding-top:10px;padding-right:10px;padding-bottom:10px;padding-left:10px;}@media all and (max-width: 767px){.kt-svg-item-540_c6261f-f4 .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_c6261f-f4 .kb-svg-icon-wrap{font-size:18px;padding-top:8px;padding-right:8px;padding-bottom:8px;padding-left:8px;}}<\/style>\n<div class=\"wp-block-kadence-single-icon kt-svg-style-stacked kt-svg-icon-wrap kt-svg-item-540_c6261f-f4\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fas_arrow-circle-right\"><svg viewBox=\"0 0 512 512\"  fill=\"currentColor\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M256 8c137 0 248 111 248 248S393 504 256 504 8 393 8 256 119 8 256 8zm-28.9 143.6l75.5 72.4H120c-13.3 0-24 10.7-24 24v16c0 13.3 10.7 24 24 24h182.6l-75.5 72.4c-9.7 9.3-9.9 24.8-.4 34.3l11 10.9c9.4 9.4 24.6 9.4 33.9 0L404.3 273c9.4-9.4 9.4-24.6 0-33.9L271.6 106.3c-9.4-9.4-24.6-9.4-33.9 0l-11 10.9c-9.5 9.6-9.3 25.1.4 34.4z\"\/><\/svg><\/span><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:94%\">\n<h3 class=\"gb-headline gb-headline-bb239c7b gb-headline-text\">Optimum Loading<\/h3>\n\n\n\n<div class=\"gb-headline gb-headline-16164d59 gb-headline-text\">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.<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:6%\"><style>.kt-svg-icons540_d2fc35-85 .kt-svg-item-0 .kb-svg-icon-wrap{color:var(--global-palette4, #2D3748);font-size:50px;}.wp-block-kadence-icon.kt-svg-icons540_d2fc35-85{justify-content:center;}@media all and (max-width: 767px){.wp-block-kadence-icon.kt-svg-icons540_d2fc35-85{justify-content:flex-start;}}<\/style>\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons540_d2fc35-85 alignnone\"><style>.kt-svg-item-540_0befb2-5a .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_0befb2-5a .kb-svg-icon-wrap{font-size:45px;background:#dce8f3;border-width:0px;border-radius:20%;padding-top:10px;padding-right:10px;padding-bottom:10px;padding-left:10px;}@media all and (max-width: 767px){.kt-svg-item-540_0befb2-5a .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_0befb2-5a .kb-svg-icon-wrap{font-size:18px;padding-top:8px;padding-right:8px;padding-bottom:8px;padding-left:8px;}}<\/style>\n<div class=\"wp-block-kadence-single-icon kt-svg-style-stacked kt-svg-icon-wrap kt-svg-item-540_0befb2-5a\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fas_arrow-circle-right\"><svg viewBox=\"0 0 512 512\"  fill=\"currentColor\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M256 8c137 0 248 111 248 248S393 504 256 504 8 393 8 256 119 8 256 8zm-28.9 143.6l75.5 72.4H120c-13.3 0-24 10.7-24 24v16c0 13.3 10.7 24 24 24h182.6l-75.5 72.4c-9.7 9.3-9.9 24.8-.4 34.3l11 10.9c9.4 9.4 24.6 9.4 33.9 0L404.3 273c9.4-9.4 9.4-24.6 0-33.9L271.6 106.3c-9.4-9.4-24.6-9.4-33.9 0l-11 10.9c-9.5 9.6-9.3 25.1.4 34.4z\"\/><\/svg><\/span><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:94%\">\n<h3 class=\"gb-headline gb-headline-2c8d3d78 gb-headline-text\">Ice<\/h3>\n\n\n\n<div class=\"gb-headline gb-headline-edb15c1d gb-headline-text\">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).<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:6%\"><style>.kt-svg-icons540_457084-89 .kt-svg-item-0 .kb-svg-icon-wrap{color:var(--global-palette4, #2D3748);font-size:50px;}.wp-block-kadence-icon.kt-svg-icons540_457084-89{justify-content:center;}@media all and (max-width: 767px){.wp-block-kadence-icon.kt-svg-icons540_457084-89{justify-content:flex-start;}}<\/style>\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons540_457084-89 alignnone\"><style>.kt-svg-item-540_450bb7-9c .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_450bb7-9c .kb-svg-icon-wrap{font-size:45px;background:#dadbe8;border-width:0px;border-radius:20%;padding-top:10px;padding-right:10px;padding-bottom:10px;padding-left:10px;}@media all and (max-width: 767px){.kt-svg-item-540_450bb7-9c .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_450bb7-9c .kb-svg-icon-wrap{font-size:18px;padding-top:8px;padding-right:8px;padding-bottom:8px;padding-left:8px;}}<\/style>\n<div class=\"wp-block-kadence-single-icon kt-svg-style-stacked kt-svg-icon-wrap kt-svg-item-540_450bb7-9c\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fas_arrow-circle-right\"><svg viewBox=\"0 0 512 512\"  fill=\"currentColor\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M256 8c137 0 248 111 248 248S393 504 256 504 8 393 8 256 119 8 256 8zm-28.9 143.6l75.5 72.4H120c-13.3 0-24 10.7-24 24v16c0 13.3 10.7 24 24 24h182.6l-75.5 72.4c-9.7 9.3-9.9 24.8-.4 34.3l11 10.9c9.4 9.4 24.6 9.4 33.9 0L404.3 273c9.4-9.4 9.4-24.6 0-33.9L271.6 106.3c-9.4-9.4-24.6-9.4-33.9 0l-11 10.9c-9.5 9.6-9.3 25.1.4 34.4z\"\/><\/svg><\/span><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:94%\">\n<h3 class=\"gb-headline gb-headline-d912d09f gb-headline-text\">Compression<\/h3>\n\n\n\n<div class=\"gb-headline gb-headline-d7864aee gb-headline-text\">Using a compression bandage, applied evenly to the area, may help to reduce any swelling.<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:6%\"><style>.kt-svg-icons540_3980a1-b5 .kt-svg-item-0 .kb-svg-icon-wrap{color:var(--global-palette4, #2D3748);font-size:50px;}.wp-block-kadence-icon.kt-svg-icons540_3980a1-b5{justify-content:center;}@media all and (max-width: 767px){.wp-block-kadence-icon.kt-svg-icons540_3980a1-b5{justify-content:flex-start;}}<\/style>\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons540_3980a1-b5 alignnone\"><style>.kt-svg-item-540_0cca19-e5 .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_0cca19-e5 .kb-svg-icon-wrap{font-size:45px;background:#dce8f3;border-width:0px;border-radius:20%;padding-top:10px;padding-right:10px;padding-bottom:10px;padding-left:10px;}@media all and (max-width: 767px){.kt-svg-item-540_0cca19-e5 .kb-svg-icon-wrap, .kt-svg-style-stacked.kt-svg-item-540_0cca19-e5 .kb-svg-icon-wrap{font-size:18px;padding-top:8px;padding-right:8px;padding-bottom:8px;padding-left:8px;}}<\/style>\n<div class=\"wp-block-kadence-single-icon kt-svg-style-stacked kt-svg-icon-wrap kt-svg-item-540_0cca19-e5\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fas_arrow-circle-right\"><svg viewBox=\"0 0 512 512\"  fill=\"currentColor\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M256 8c137 0 248 111 248 248S393 504 256 504 8 393 8 256 119 8 256 8zm-28.9 143.6l75.5 72.4H120c-13.3 0-24 10.7-24 24v16c0 13.3 10.7 24 24 24h182.6l-75.5 72.4c-9.7 9.3-9.9 24.8-.4 34.3l11 10.9c9.4 9.4 24.6 9.4 33.9 0L404.3 273c9.4-9.4 9.4-24.6 0-33.9L271.6 106.3c-9.4-9.4-24.6-9.4-33.9 0l-11 10.9c-9.5 9.6-9.3 25.1.4 34.4z\"\/><\/svg><\/span><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:94%\">\n<h3 class=\"gb-headline gb-headline-ed3201c4 gb-headline-text\">Elevation<\/h3>\n\n\n\n<div class=\"gb-headline gb-headline-de12efbc gb-headline-text\">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.<\/div>\n<\/div>\n<\/div>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-540_94110b-69 .kt-block-spacer{height:60px;}.wp-block-kadence-spacer.kt-block-spacer-540_94110b-69 .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-540_94110b-69\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><\/div><\/div>\n\n\n<div class=\"gb-container gb-container-76403128 alignfull\">\n\n<h2 class=\"gb-headline gb-headline-668e5e36 gb-headline-text\">Mobility and stretching exercises<\/h2>\n\n\n\n<p class=\"has-standard-black-color has-text-color has-link-color has-regular-font-size wp-elements-2 wp-block-paragraph\" style=\"font-style:normal;font-weight:500;letter-spacing:0px\"><strong>Remember:<\/strong> 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.<\/p>\n\n<\/div>\n\n<div class=\"gb-container gb-container-1ca15c76 alignfull\">\n\n<h2 class=\"gb-headline gb-headline-ee744b0d gb-headline-text\">Excercises<\/h2>\n\n\n\n<div class=\"gb-headline gb-headline-68e0c42b gb-headline-text\">Watch the videos below and follow the exercises as advised.<\/div>\n\n\n\n<h3 class=\"gb-headline gb-headline-a01c0dda gb-headline-text\">Stretching Exercises<\/h3>\n\n\n\n<div class=\"wp-block-columns alignfull zoomer is-layout-flex wp-container-core-columns-is-layout-63326995 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Towel stretch\" src=\"https:\/\/player.vimeo.com\/video\/1236475206?dnt=1&amp;app_id=122963\" width=\"1520\" height=\"855\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"gb-headline gb-headline-1380e4a0 gb-headline-text\"><strong>Towel Stretch<\/strong><\/h3>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Double leg heel\" src=\"https:\/\/player.vimeo.com\/video\/1236475190?dnt=1&amp;app_id=122963\" width=\"1520\" height=\"855\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"gb-headline gb-headline-e55d61fb gb-headline-text\"><strong>Double Leg Heel Raises<\/strong><\/h3>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"cross feet\" src=\"https:\/\/player.vimeo.com\/video\/1236475192?dnt=1&amp;app_id=122963\" width=\"1520\" height=\"855\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"gb-headline gb-headline-941c8af6 gb-headline-text\"><strong>Cross Feet Eversion Loading<\/strong><\/h3>\n<\/div>\n<\/div>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-540_78a0a5-32 .kt-block-spacer{height:60px;}.wp-block-kadence-spacer.kt-block-spacer-540_78a0a5-32 .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-540_78a0a5-32\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><\/div><\/div>\n\n\n\n<h3 class=\"gb-headline gb-headline-d9c604fe gb-headline-text\">Balance &amp; Control Exercises<\/h3>\n\n\n\n<div class=\"wp-block-columns alignfull zoomer is-layout-flex wp-container-core-columns-is-layout-63326995 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"single leg balance\" src=\"https:\/\/player.vimeo.com\/video\/1236475204?dnt=1&amp;app_id=122963\" width=\"1520\" height=\"855\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"gb-headline gb-headline-5a449afe gb-headline-text\"><strong>Single Leg Stance<\/strong><\/h3>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-540_3df78c-f8 .kt-block-spacer{height:60px;}.wp-block-kadence-spacer.kt-block-spacer-540_3df78c-f8 .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-540_3df78c-f8\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><\/div><\/div>\n\n\n\n<h3 class=\"gb-headline gb-headline-507134cc gb-headline-text\">Strength Exercises<\/h3>\n\n\n\n<div class=\"wp-block-columns alignfull zoomer is-layout-flex wp-container-core-columns-is-layout-63326995 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"ankle band\" src=\"https:\/\/player.vimeo.com\/video\/1236475242?dnt=1&amp;app_id=122963\" width=\"1520\" height=\"855\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"gb-headline gb-headline-92f9e9e8 gb-headline-text\"><strong>Ankle Strengthening<\/strong><\/h3>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-705cef44\">\n<div class=\"gb-grid-column gb-grid-column-6f26059f\"><div class=\"gb-container gb-container-6f26059f\"><div class=\"gb-inside-container\">\n\n<h2 class=\"gb-headline gb-headline-50356cec gb-headline-text\">What if my symptoms fail to resolve?<\/h2>\n\n\n\n<p class=\"has-standard-black-color has-text-color has-link-color has-regular-font-size wp-elements-3 wp-block-paragraph\" style=\"font-style:normal;font-weight:500;letter-spacing:0px\">If after 6 weeks following the above advice, your problem has not improved seek advice from a Podiatrist.<\/p>\n\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-81225620\"><div class=\"gb-container gb-container-81225620\"><div class=\"gb-inside-container\">\n\n<h2 class=\"gb-headline gb-headline-eaf5f5f1 gb-headline-text\">NHS 24 MSK Help app<\/h2>\n\n\n\n<p class=\"has-standard-black-color has-text-color has-link-color has-regular-font-size wp-elements-4 wp-block-paragraph\" style=\"font-style:normal;font-weight:500;letter-spacing:0px\">Free app with further exercise guidance and self-management support for MSK conditions. Available on the App Store and Google Play.<br><br><a href=\"https:\/\/apps.apple.com\/gb\/iphone\/search\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"50\" class=\"wp-image-1028\" style=\"width: 150px;\" src=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/appstore.png\" alt=\"Download on the App Store\" srcset=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/appstore.png 525w, https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/appstore-300x101.png 300w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>  <a href=\"https:\/\/play.google.com\/\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"50\" class=\"wp-image-1027\" style=\"width: 150px;\" src=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/googleplay.png\" alt=\"Get it on Google Play\" srcset=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/googleplay.png 525w, https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/googleplay-300x101.png 300w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-540_0b59af-fe .kt-block-spacer{height:30px;}.wp-block-kadence-spacer.kt-block-spacer-540_0b59af-fe .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-540_0b59af-fe\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><\/div><\/div>\n\n\n<div class=\"gb-container gb-container-28d34470 fsb-style-show-front alignfull\"><div class=\"gb-inside-container\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-1c1ce466\">\n<div class=\"gb-grid-column gb-grid-column-ac9614f0\"><div class=\"gb-container gb-container-ac9614f0\"><div class=\"gb-inside-container\">\n\n<h2 class=\"gb-headline gb-headline-ed740c28 gb-headline-text\">Self-Referral Form<\/h2>\n\n\n\n<div class=\"gb-headline gb-headline-8e320c9e gb-headline-text\">Please complete a&nbsp;self referral form&nbsp;to apply to the podiatry service for treatment.<\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-icon__download\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/Podiatry-Community-Service-Self-Referral-Form.pdf\"><span class=\"wp-block-button__link-icon\" aria-hidden=\"true\"><svg viewBox='0 0 16 17' xmlns='http:\/\/www.w3.org\/2000\/svg'><path d='M14,8.3 L13,7.2 L9,11.2 L9,0 L7.5,0 L7.5,11.3 L3,7.2 L2,8.3 L8.2,14.1 L14,8.3 L14,8.3 Z M14.5,12 L14.5,15.5 L1.5,15.5 L1.5,12 L0,12 L0,17 L16,17 L16,12 L14.5,12 Z'><\/path><\/svg><\/span>Self-Referral Form<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-ee75a50e gb-headline-text\">If you are using a smartphone please download the free Adobe Acrobat Reader app to complete the form electronically \u2013&nbsp;<strong><a href=\"http:\/\/get.adobe.com\/reader\" target=\"_blank\" rel=\"noopener nofollow\">get.adobe.com\/reader<\/a><\/strong><\/div>\n\n\n\n<div class=\"gb-headline gb-headline-d69ec538 gb-headline-text\">GPs and other healthcare professionals can access referral guidance on our&nbsp;<a href=\"https:\/\/apps.nhslothian.scot\/refhelp\/guidelines\/podiatry\/\" target=\"_blank\" rel=\"noopener\">Ref Help pages<\/a><\/div>\n\n<\/div><\/div><\/div>\n<\/div>\n\n\n<style data-wp-block-html=\"css\">\n.tablecontentsnopadding .kb-table-of-content-wrap {\npadding: 0px !important;\n}\n#content2 .tablecontentsnopadding ul.kb-table-of-content-list {\nmargin: 10px 0px 10px 0px !important;\n}\n#content2 .tablecontentsnopadding ul.kb-table-of-content-list li {\nline-height: 23px !important;\n}\n<\/style>\n\n\n\n<div class=\"wp-block-getwid-section alignfull fullstretch has-custom-css wp-custom-css-55509eaa\" style=\"margin-bottom:\"><div class=\"wp-block-getwid-section__wrapper getwid-padding-left-large getwid-padding-right-large getwid-padding-tablet-top-medium getwid-padding-tablet-bottom-large getwid-padding-tablet-left-medium getwid-padding-tablet-right-medium getwid-padding-mobile-top-medium getwid-padding-mobile-bottom-normal getwid-padding-mobile-left-medium getwid-padding-mobile-right-medium getwid-margin-left-none getwid-margin-right-none\" style=\"min-height:400px;padding-top:10px;padding-bottom:50px\"><div class=\"wp-block-getwid-section__inner-wrapper\"><div class=\"wp-block-getwid-section__background-holder\"><div class=\"wp-block-getwid-section__background\"><\/div><div class=\"wp-block-getwid-section__foreground\" style=\"opacity:1;background-color:#3e454c\"><\/div><\/div><div class=\"wp-block-getwid-section__content\"><div class=\"wp-block-getwid-section__inner-content\">\n<div class=\"wp-block-group\" style=\"padding-bottom:0px\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"footytext has-standard-white-color has-text-color wp-block-paragraph\" style=\"font-style:normal;font-weight:900\"><strong>CONTACT INFORMATION<\/strong><\/p>\n\n\n\n<p class=\"has-standard-white-color has-text-color has-link-color wp-elements-5 wp-block-paragraph\">NHS Lothian Podiatry<br>Mon-Thu: 8:30am-4pm<br>Fri: 8am-3:30pm<\/p>\n\n\n\n<p class=\"has-standard-white-color has-text-color has-link-color wp-elements-6 wp-block-paragraph\">Telephone: (0131) 536 1627<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-left is-layout-flex wp-container-core-buttons-is-layout-a882c58c wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-icon__download\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-content\/uploads\/sites\/165\/2026\/10\/Podiatry-Community-Service-Self-Referral-Form.pdf\"><span class=\"wp-block-button__link-icon\" aria-hidden=\"true\"><svg viewBox='0 0 16 17' xmlns='http:\/\/www.w3.org\/2000\/svg'><path d='M14,8.3 L13,7.2 L9,11.2 L9,0 L7.5,0 L7.5,11.3 L3,7.2 L2,8.3 L8.2,14.1 L14,8.3 L14,8.3 Z M14.5,12 L14.5,15.5 L1.5,15.5 L1.5,12 L0,12 L0,17 L16,17 L16,12 L14.5,12 Z'><\/path><\/svg><\/span>Self-Referral Form<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"footytext has-standard-white-color has-text-color wp-block-paragraph\" style=\"font-style:normal;font-weight:900\"><strong>ABOUT US<\/strong><\/p>\n\n\n\n<p class=\"has-standard-white-color has-text-color has-link-color wp-elements-7 wp-block-paragraph\">Podiatrists are allied healthcare professionals trained to help prevent, diagnose, and treat problems affecting your feet and lower limbs.<\/p>\n\n\n\n<p class=\"has-standard-white-color has-text-color has-link-color wp-elements-8 wp-block-paragraph\">Podiatry&#8217;s primary aim is to improve the mobility, independence, and quality of life for their patients.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"footytext has-standard-white-color has-text-color wp-block-paragraph\" style=\"font-style:normal;font-weight:900\"><strong>SHARE THIS PAGE<\/strong><\/p>\n\n\n<div class=\"simplesocialbuttons simplesocial-simple-round 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target=\"_blank\"  data-ssb-network=\"pinterest\"  data-ssb-post-id=\"540\"  aria-label=\"Pinterest Share\" data-href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fservices.nhslothian.scot%2Fpodiatrynew%2Fmsk-conditions%2Fankle-sprain%2F&#038;description=Ankle%20Sprain\" data-ssb-share-action=\"pinterest-pin\"><span class=\"simplesocialtxt\">Pinterest<\/span><\/button>\n<button class=\"simplesocial-email-share\" aria-label=\"Share through Email\"  rel=\"nofollow\"  target=\"_blank\"  data-ssb-network=\"email\"  data-ssb-post-id=\"540\"  data-href=\"mailto:?subject=Ankle%20Sprain&body=https:\/\/services.nhslothian.scot\/podiatrynew\/msk-conditions\/ankle-sprain\/\" data-ssb-share-action=\"mailto\"><span class=\"simplesocialtxt\">Email<\/span><\/button>\n<\/div>\n\n\n\n\n<p class=\"footytext has-standard-white-color has-text-color has-link-color wp-elements-9 wp-block-paragraph\"><sub><strong>\u00a9 NHS LOTHIAN | PODIATRY SERVICE.<\/strong><\/sub><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\" style=\"padding-top:0px;padding-bottom:0px\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\"><\/div><\/div>\n<\/div><\/div><\/div><\/div><\/div>\n\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>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<\/p>\n","protected":false},"author":9,"featured_media":0,"parent":533,"menu_order":7,"comment_status":"closed","ping_status":"closed","template":"page-templates\/nogreenfullwidth.php","meta":{"_gspb_post_css":"","footnotes":""},"categories":[],"class_list":["post-540","page","type-page","status-publish","hentry"],"rttpg_featured_image_url":null,"rttpg_author":{"display_name":"st3vi3b0y","author_link":"https:\/\/services.nhslothian.scot\/podiatrynew\/author\/st3vi3b0y\/"},"rttpg_comment":0,"rttpg_category":false,"rttpg_excerpt":"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","_links":{"self":[{"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/pages\/540","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/comments?post=540"}],"version-history":[{"count":8,"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/pages\/540\/revisions"}],"predecessor-version":[{"id":1387,"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/pages\/540\/revisions\/1387"}],"up":[{"embeddable":true,"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/pages\/533"}],"wp:attachment":[{"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/media?parent=540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/services.nhslothian.scot\/podiatrynew\/wp-json\/wp\/v2\/categories?post=540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}