![]() Once you are able to walk normally, you should gradually increase your level activity. Is there anything I should avoid during the recovery? If this does occur, continue to use elevation as described previously. Swelling is usually worse towards the end of the day. We advise continuing to use simple analgesia such paracetamol to help control your pain and allow you to walk normally. ![]() Pain and swelling can persist for 3-6 months following the injury. How long will the pain and swelling persist? Slowly turn your foot/ankle in, then out (like a windscreen wiper), without moving the upper leg.Lie down on your back with the foot elevated so your heel does not touch anything, like on the picture opposite.This range will increase as your injury heals.Īll photos with kind permission of ©Physiotec™.Try to do this within your pain free range.Pull your toes up towards you slowly and then point them down as far as you can.The simple exercises described below will help prevent stiffness developing in the ankle and foot. Carrying out the movements of the ankle described below, while the leg is elevated, may help to reduce any swelling further.The leg should be elevated above the level of the heart as much as possible, as this will reduce and prevent swelling. ![]() The tubigrip should be removed when you go to bed at night, as when you are asleep you cannot monitor these symptoms. If you have been given a tubigrip to wear it is important this is removed if you develop any signs of poor circulation such as tingling, numbness, blueness of the skin of the foot and increasing pain.
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