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Ankle

Most ankle problems will start to improve within 8-24 weeks.

Ankle pain can be a symptom of many different conditions. Sometimes it is difficult to know what is causing the ankle to be painful, as there may not have been an obvious reason. Often an ankle can become painful a few days after doing an activity that is different for you. This may have been something simple, such as a longer time spent walking or standing.

For some people their ankle pain may be the result of injury sustained whilst playing sport or from a fall or awkward twist on the ankle.

Most ankle problems will start to improve within 8-24 weeks.

Self help

No matter the cause of your ankle pain there are some simple things you can try to help your ankle recover:

  1. Rest – reduce or stop any activities that aggravate the ankle. This may initially involve spending less time standing and walking.
  2. Ice – apply an ice pack if the ankle is warm or swollen (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
  3. Compression – wrap a bandage around the injury to support it if it is swollen.
  4. Elevate – keep it raised on a pillow as much as possible if it is swollen.
  5. Use pain killers such as paracetamol or ibuprofen as they can help you to remain active, which helps you recover quicker. Remember to check they are safe for you. If you are not sure or struggling to manage your pain, then speak with a pharmacist. (Do not use ibuprofen in the first 48 hours after an injury as it may slow down healing).
  6. To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.
  7. Try to gently move the ankle up and down and in circles as soon as possible to avoid the ankle becoming stiff.
  8. Wear supportive comfortable shoes, with a low heel.
  9. Try using soft insoles or heel pads in your shoes.

If you already have a diagnosis from a medical professional you may find some of the following links more helpful.

Exercises

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Achilles Tendinopathy – Advanced Stage

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Achilles Tendinopathy – Early Stage

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Achilles Tendinopathy – Moderate

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Ankle – Advanced

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Ankle – Moderate

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Ankle Sprain – Balance

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Ankle Sprain – Moderate

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Ankle Strain – Early

If your ankle pain persists, or you are not sure what to do, you can self-refer to see a local physiotherapist who can help you with your problem.

Physiotherapy self-referral

If you are an NHS patient registered to a qualifying GP surgery, you can now refer yourself directly for MSK physiotherapy without needing an appointment at your GP practice.

You must be aged 16 or over and registered with a Wakefield GP.

Call 01924 224497 or complete the online form by clicking the link below.