Pain relief: Simple painkillers (like paracetamol) or non-steroidal anti-inflammatory drugs, NSAIDS, (like ibuprofen) are available over the counter and can be very effective but don’t use them for more than 2 weeks without seeking medical advice. You should carefully read the Patient Information Leaflet that is provided with this medication.
It is advisable to consult your GP or pharmacist before taking additional pain relief if you are currently:
Ice: If your ankle is swollen and inflamed (warm to the touch) applying an ice pack may be helpful for reducing pain and swelling. A packet of frozen peas wrapped in a tea towel works well as an ice pack. Leave the peas in place for no more than 20 minutes at a time. This can be repeated several times a day.
Reducing the strain on your ankle or foot: It is usually best to carry out your normal activities, but try not to overdo it. You need to pace yourself to start with and try to do a bit more each day.
Rest: It is usually best to try to carry out your normal activities in small amounts, you mustn’t overdo it. You need to take things slowly, pace your activities and avoid movements that make your pain worse.
Exercise: Exercise is important to keep your ankle strong and flexible. Below are a few exercises to try of your ankle and foot. They should not aggravate your pain whilst you perform them, if they do, do not push through the pain.
A little post exercise discomfort is not uncommon and not a sign of damage. If you experience pain that regularly lasts for more than 30 minutes after exercise and feel that overall your pain is worsening please stop all exercises and seek advice from the physiotherapy department.
Download our helpful documents
GP Debenham Group Practice, IES CCG Prescribing and Diagnostics Lead
We are experts in musculoskeletal and pelvic health physiotherapy, providing specialist assessments, management and self-management to our communities, helping them to return to optimal health and stay healthy.