What to do next?
Firstly, it is important to rule out a possible fracture of the ankle through an X-ray which should be done IF there is an inability to weight bear 4 steps immediately after the incident and the presence of bony tenderness – the likelihood of a fracture, if you are able to bear weight immediately is low.
PEACE and LOVE is the new pneumonic that facilitates an active recovery
Protection from aggravating activities, taping by your physio
Elevation of ankle above heart level as often as possible
Avoid Anti-inflammatories and icing as they can reduce tissue healing
Compression to reduce swelling
Education – facilitated by a physiotherapist
Load ankle as tolerable
Optimism – be confident and positive!
Vascularisation – low impact exercises (e.g. cycling) to improve nutrient delivery from increased blood flow
Exercise – regain mobility, strength, and proprioception