At Physio-Answers we regularly help people recover from ankle injuries whether it is a mildly twisted ankle or an entire ligament tear or fracture. Prompt physiotherapy not only helps the pain and speed up the recovery but also works on a long term rehabilitation programme.
What is the fastest way to relieve ankle pain?
- Rest. Keep weight off your ankle as much as possible. …
- Ice. Place an ice pack or bag of frozen peas on your ankle for 15 to 20 minutes three times a day.
- Compression. Use a compression bandage to reduce swelling.
- Elevation. …
- Over-the-counter pain medications.
What exercise is good for ankle pain?
Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back to the right. Hold for 10 seconds then return to starting position. Repeat 20 times for each leg.
What causes ankle pain?
The most common causes include injury, arthritis and normal wear and tear. Depending on the cause, you may feel pain or stiffness anywhere around the ankle. Your ankle may also swell, and you may not be able to put any weight on it. Usually, ankle pain gets better with rest, ice and over-the-counter pain medications.
When should I start physio for sprained ankle?
Start rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months.
What happens at Physio for ankle?
Your physiotherapist will work with you to diagnose the injury and develop a treatment plan which may include manual therapies, such as joint mobilisation and soft-tissue massage. These therapies can help to remove scar tissue, reduce stiffness and restore full movement to the ankle, which can accelerate healing