Below you will find important information to follow 0 to 2 weeks post injury.
Pain relief
Paracetamol can be used by following the instructions on the packaging. For stronger pain relief or if you have any allergies please contact your General Practitioner or a pharmacy.
Walker boot
Do not sleep in the boot. It is important to place as much weight as possible through the boot when walking to help the healing process. The boot should be worn when walking but can be taken off when you are:
- Resting
- Applying ice
- Elevating the ankle
- Doing simple exercises
Ice
A cold pack or frozen peas wrapped in a towel can be applied to the ankle for 15 minutes, 3 to 4 times a day. The ice must not come into direct contact with the skin. Ice is most effective within 72 hours of injury.
Elevation
The ankle should be rested and elevated above the level of your hip regularly throughout the day for 20 to 30 minutes. Phase 1 exercises can be undertaken whilst the ankle is elevated to help reduce swelling.
Sick Note
You will not require a sick note for the first 7 days you are absent from work. Please contact your GP if you require a further period of time off work. If you have any problems getting a sick note, then please get in touch with the Fracture Clinic directly.
Exercises
The videos below show the exercises you should do during Phase 1 of your recovery. Exercises are best done little and often. Discomfort is expected, however if your pain is severe you are doing too much.
Print or save your Phase 1 exercises or watch the videos below
You may progress to phase 2 once you are 2 weeks post injury
PHASE 2 (2 to 4 weeks)