please seek medical help
please seek medical help
please seek medical help
1: Immobilise and no weight allowed on leg for 6 weeks
wait six weeks, then...
13: Mobilise ankle joint, as pain allows
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent
7: Stand on both feet, go onto tip toes and hold for 2-3 secs
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
1: Immobilise and no weight allowed on leg for 6 weeks
wait six weeks, then...
11: Soft tissue massage, as pain allows.
13: Mobilise ankle joint, as pain allows
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
2: Partial weight bearing – Allow half body weight on to foot for 1 week as pain allows
11: Soft tissue massage, as pain allows.
8: Lie on back with knees bent. Hold pelvic muscles and pull in stomach muscles. Hold 10 secs.
14: Strapping. Apply strapping if able as shown. Remove 3-4 days later
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
8: Stand on one leg, on the edge of a step. Allow heel to drop down as far as possible. Then push up onto tip toes and hold 2-3 secs
2: Partial weight bearing – Allow half body weight on to foot for 1 week as pain allows
wait one week, then...
3: Move foot up and down and side to side. as pain allows.
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
12: Stretch underneath of foot against wall. Hold 30 secs
1: Immobilise and no weight allowed on leg for 6 weeks
wait six weeks, then...
13: Mobilise ankle joint, as pain allows
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
1: Immobilise and no weight allowed on leg for 6 weeks
16: Serial casting. Immediately after injury start with higher heel support, and then over next 6 weeks, gradually reduce height of support, finishing with heel on the ground
3: Move foot up and down and side to side. as pain allows
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
8: Stand on one leg, on the edge of a step. Allow heel to drop down as far as possible. Then push up onto tip toes and hold 2-3 secs
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
21: Strapping. Apply strapping if able as shown. Remove 3-4 days later
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
21: Strapping. Apply strapping if able as shown. Remove 3-4 days later
2: Partial weight bearing – Allow half body weight on to foot for 1 week as pain allows
wait one week, then...
3: Move foot up and down and side to side. as pain allows.
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
8: Stand on one leg, on the edge of a step. Allow heel to drop down as far as possible. Then push up onto tip toes and hold 2-3 secs
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
21: Strapping. Apply strapping if able as shown. Remove 3-4 days later
3: Move foot up and down and side to side. as pain allows
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
8: Stand on one leg, on the edge of a step. Allow heel to drop down as far as possible. Then push up onto tip toes and hold 2-3 secs.
2: Partial weight bearing – Allow half body weight on to foot for 1 week as pain allows
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
14: Strapping. Apply strapping if able as shown. Remove 3-4 days later
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
8: Stand on one leg, on the edge of a step. Allow heel to drop down as far as possible. Then push up onto tip toes and hold 2-3 secs
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
2: Partial weight bearing – Allow half body weight on to foot for 1 week as pain allows
3: Move foot up and down and side to side. as pain allows.
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
10: Medial arch supports - if possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
17: Rest, ice, compression and elevation (in this order. If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin!
15: Adding a heel raise to shoes takes pressure off ankle. Keep in position as pain allows
9: Stand on edge of a step, rise onto toes. Lift non-painful leg, and lower down on painful leg. Heel should drop below step. Perform exercise with both straight and bent knee. A little pain is allowed
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
1: Immobilise and no weight allowed on leg for 6 weeks
wait six weeks, then...
2: Partial weight bearing – Allow half body weight on to foot for 1 week as pain allows
3: Move foot up and down and side to side. as pain allows
4: Put a string/elastic band around foot, gently relax foot upwards and then push away
12: Stretch underneath of foot against wall. Hold 30 secs
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
10: Medial arch supports - if possible
3: Move foot up and down and side to side. as pain allows
2: Partial weight bearing – Allow half body weight on to foot for 1 week as pain allows
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
10: Medial arch supports - if possible
13: Mobilise ankle joint, as pain allows
3: Move foot up and down and side to side. as pain allows
14: Strapping. Apply strapping if able as shown. Remove 3-4 days later
3: Move foot up and down and side to side. as pain allows.
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent
6: Stand on affected leg, with good leg off the ground. Try and keep balance as long as possible
7: Stand on both feet, go onto tip toes and hold for 2-3 secs.
8: Stand on one leg, on the edge of a step. Allow heel to drop down as far as possible. Then push up onto tip toes and hold 2-3 secs
10: Medial arch supports - if possible
11: Roll foot over cold bottles
5: Lean against wall, bend front knee, Keep rear heel on floor, feel mild stretch in the calf of the straight (injured leg). Hold for 30 secs. repeat exercise with back leg bent.
12: Stretch underneath of foot against wall. Hold 30 secs
