Ankle pain

Hi there,

I recently damaged my ankle and was hoping someone might be able to give me some advice (stretching etc) to aide a speedy recovery.

I twisted my ankle whilst playing football (soccer for some of you) resulting in immediate swelling, mostly on the outside around the 'knuckle' of the ankle, and some pain.

It has now been 10 days since the injury occurred and the swelling has all but gone, leaving some bruising along the top and side of the foot. There is also some considerable pain on the front and outside of the ankle and now the inside as well, although I have put that down to the ankle compensating.

I have been using an ibuprofen gel and wearing a support, but was hoping someone could lend some advice with regards to additional measures i can take to get back to full fitness.

Many thanks.

First thing with any injury is to clear the swelling away from the area, this usually causes the main of the pain. After that balance is the main issue with ankle sprains, so you need to practising standing on one leg - compare to the good leg so can can se what you can achieve. Do it eyes open first, then when this is easy, go to eyes closed.

Hope this helps a little