Ankle First Aid (no accident/random)


So perhaps your ankle pain started after an extended period of sitting or standing, or maybe it started after you got a new pair of shoes. Firstly, I need you to pause the video and make sure you aren’t experiencing any of the ‘red flags’ below:



If you are experiencing any of the following please consult a doctor asap or go to the emergency department of your hospital.

  • Losing control of your bowel or bladder
  • Feeling dizzy or losing balance
  • Feeling weak or numb anywhere in your body
  • Persistent pins + needles
  • Feeling nauseous or vertigo
  • Feeling faint
  • Have double vision
  • Having problems with your speech or swallowing
  • Have a fever or night sweats


For more information about ‘red flags’ watch this video (click here).


In this instance, you can apply either heat or ice, for up to 20 minutes every two hours, whichever feels more relieving to your symptoms. Just be sure to put something between the heat or ice pack and your skin, such as a towel or pack holder and make sure you check the skin every few minutes for burning or irritation.


If your ankle is painful when, for example pointing your toes, avoid this action for now but do try and keep moving in a comfortable range.


If the pain did start after wearing a particular pair of shoes, I recommend you don’t wear these shoes again until you have seen a health professional and take the shoes with you when you go to see them.


You should be aware that your pain may actually be coming from your lower back, so you should try and avoid slouching with your posture when sitting or standing.


One of the most important things is that you try not get to stressed or anxious about your pain. Just try to stay calm and know that pains like this are common and can be treated.


I recommend that you try and see a physiotherapist in the next 48hours, so that they can assess you and work out what’s most likely causing your pain and guide you through rehabilitation.


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