Keeping Me Well - Cardiff and Vale University Hospital

Ankle Pain

There are lots of causes of ankle pain and several thing you can do yourself to help.

  • Rest and raise your ankle when you can
  • Put an ice pack (or bag of frozen peas) in a towel on your ankle for up to 20 minutes every two to three hours
  • Wear wide comfortable shoes with a low heel and good support.
  • Use insoles or heel pads in your shoes
  • Wrap a bandage around your ankle to support it
  • Try regular gentle exercises and keep moving 
  • Use pain relief gels or take your usual preferred pain killers
  • Weight loss
A diagram of the ankle joint. Arrows pointing to the bones and ligaments in the foot and ankle. / Diagram o gymal pigwrn gyda saethau yn pwyntio at esgyrn a gewynnau yn y droed a’r pigwrn.

You should urgently call 111 if you have had an injury or sudden onset of severe pain AND

  • You heard a snap, crack or pop noise at the time it happened
  • You are unable to stand or walk on it
  • Your foot or leg has changed shape

Things to avoid:

  • Don’t wear slip on, high heel, or unsupportive footwear
  • Don’t stand or walk for long periods or on uneven ground
  • Do not take Ibuprofen for the first 48 hours after any injury

Calf Raises

Feet flat on floor and then raised up on toes

  • Stand on a level surface with your feet about six-inches apart.
  • Hold onto a stable surface to maintain balance.  
  • Slowly raise on to toes, taking three seconds to rise and three seconds to lower.  
  • Repeat this 20 times, three times a day. 

If you have a problem which does not improve as you would expect with self-care, you should contact a healthcare professional for advice. This may be your GP, Pharmacist, NHS Podiatry Service or a Private Podiatrist. 

Please make sure your podiatrist is registered with the Health and Care Professions Council and look out for the letters HCPC after their name. 

Keeping Me Well - Cardiff and Vale University Hospital

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