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Management Advice after Ankle Soft Tissue Injury
Soft tissue ankle injuries (strains and sprains) are quite common in children and young people. It is normal to have pain and stiffness afterwards. Restoring normal movement and walking as soon as possible is very important to avoid post-injury stiffness and weakness. The more you move and use your leg, the faster it will heal.
Regular use of ice and painkillers are important to manage swelling and discomfort. If you are 'too sore to move' this will slow your recovery.
These simple exercises below will help you get your movement back:
Lying on your back or sitting
Bend and straighten your ankles briskly. If you keep your knees straight during the exercise you will stretch your calf muscles.
Repeat 10 times.
Sitting with your foot on the floor.
Alternately raise the inner border of your foot (bid toe) and then outer border (little toe).
Repeat 10 times.
If you have been given a moon boot or crutches, this is for support and reassurance only.
You should aim to have stopped using the moon boot within 1 week. It should NOT be kept on for longer than 2 weeks.
You do NOT need to be seen by Physiotherapy first to remove the moon boot.
This can be done in short spells with the boot taken off and doing the above exercises. Moving your ankle the first few times without the moon boot can be uncomfortable, but "little and often" is helpful. This is particularly true for younger children who can be quite anxious and may need extra support and encouragement.
If you have been given crutches, gradually decrease the use of them over the next few days. Trying to put as much weight as possible on your ankle over the next few days will also aid your recovery.
If you have been discharged with a moon boot /on crutches, you will be referred for Physiotherapy. Following the advice before attending the appointment is important and will speed up your recovery.
If you have not been provided with a moon boot/crutches and continue to have ongoing difficulties 4 to 6 weeks following your injury, please complete the attached self-referral form.
Please remember:
Most soft tissue injuries can take 4 to 6 weeks to resolve. You should gradually return to normal activities over this time. Once you have full movement, strength and no swelling you should feel confident to return to full activities.
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