If you have had a fall, twisted or dropped something heavy on your foot or toe and you heard any noises like a pop or a crack, or had a sensation like it popped out, you should do the following. 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.
For more information about ‘red flags’ watch this video (click here).
What you should do is take weight off your leg ideally using a pair of crutches otherwise using furniture or someone else to help you if you need to move around.
You should apply an ice pack, for up to 20 mins every two hours. Just be sure to put something between the ice pack and your skin, such as a towel or ice pack holder and make sure you check every few minutes for any skin irritation.
Applying compression to the area will help to decrease any swelling and inflammation that may have started to develop. So using a compression bandage, starting at the toes, overlapping the bandage by half the width each time, come up and over your ankle to just above the ankle joint.
You want to apply the compression firmly, but not too tight. Signs that it may be too tight include your toes going numb or getting pins and needles, or any change in colour of your foot or toes. Remove the bandage when you go to bed, only wear it during the day.
Avoid massaging or putting heat on the area and avoid drinking alcohol as all of these may increase any inflammation that may be present.
I recommend that you try and see a doctor as soon as possible or go to the emergency department of your hospital, so they can rule out anything serious like a fracture and then guide you to the appropriate health professional for rehabilitation.