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Pain relief
Continue to use appropriate painkillers as necessary.
Walker boot
Continue to use the walker boot for walking. You may increase your walking distance as you feel comfortable.
Ice
You can use ice to help with pain and swelling.
Elevation
Continue to elevate the ankle if it looks swollen in comparison to your opposite side. It is normal to have ankle swelling for 3 to 4 months post injury, particularly in response to increasing activity levels.
Exercises
The following videos will help you regain a normal range of movement in your ankle and help you walk without a limp. You may start these exercises when you feel comfortable to do so, discomfort is expected. You should do these exercises regularly – if you experience severe pain you are doing too much.
Print or save your Phase 2 exercises or watch the videos below
Ankle Assisted Rotation
This video demonstrates an ankle assisted rotation exercise.
Ankle Assisted Rotation
This video shows a person using their hand to bring their foot as far as possible toward the inside and outside
Ankle Assisted Rotation 2
This video demonstrates an ankle assisted rotation exercise.
Ankle Assisted Rotation 2
This video shows a person looping a towel or belt around the base of their foot, ensuring it is placed on the front half of the foot. For inversion (supination), they pull on the inside portion of the towel until a stretch is felt on the outside of the foot. For eversion (pronation), they pull on the outside portion of the towel until a stretch is felt on the inside of the foot. They maintain the stretch and relax.
Heel Raise in Sitting
This video demonstrates a heel raise in sitting exercise.
Heel Raise in Sitting
This video shows a person sitting straight in a chair with their feet flat on the floor. They flex the ankle to rise onto the tips of their toes, lifting the heel off the ground, then lower and repeat.
You may progress to phase 3 once you are 4 weeks post injury
PHASE 3 (4 to 6 weeks)