Ankle related pages:


A sprained ankle occurs when you injure one or more of the ligaments around your ankle joint .Ligaments are bands of fibrous tissue that connect one bone to the other and support your joints ,You can get an ankle sprain when you twist your foot beyond its normal motion .This can stretch or tear the ligaments that support your joint.

Types of sprained ankle

A grade 1 sprain is a mild sprain, which happens when you overstretch a ligament you will have some pain and maybe some swelling, but should be able to put some weight on it.

A grade 2 sprain is a moderate sprain, which happens when you overstretch and partially tear the ligament you will have pain, some swelling and it may feel unstable and difficult to put your weight on it.

A grade 3 sprain sis a severe sprain, which happens when you completely tear a ligament .You will have pain, swelling and instability and will not be able to put your weight on it.

  • Symptons
  • Pain
  • Swelling
  • Bruising
  • Restricted movement
  • Difficulty putting weight on your foot
  • Instability of your ankle


Treatment may depend on the severity but its aim is to reduce the pain and swelling and restore the normal movement as soon as possible.


  • P – Protect from further damage
  • R – Rest your injury for the first few days .Then reintroduce movement gradually
  • I – Ice to the painful area to reduce swelling and bruising .Don’t apply directly to skin but wrap in a towel
  • C – Compression. Compress with an elastic bandage but remove at night
  • E – Elevation. Keep the leg in a position of elevation whilst sitting

Exercise and movement

The right time to start exercising your ankle may depend upon how severely its been injured .When the pain isn’t too bad start doing some gentle exercises these may help prevent stiffness and restore some movement.

If you have a severely sprained ankle you may be advised to immobilise it longer.

Please note -
These are general exercises, seek advice if you are unsure.

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