Ankle Injuries

Ankle Injuries

Ankle injuries can happen for many reason and anyone, from an athlete to someone simply walking down the road, can roll their foot and sprain their ankle.

Some ankle injuries such as stress fractures and tendinopathies are sometimes known as overuse injuries  and are often caused by persistent repetitive actions in a sport or daily activity.

Rachel Miller is a highly experienced podiatrist who treats many patients for ankle injuries. Please see below if you want more detailed explanation of some common ankle injuries and their symptoms, causes and treatments.

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Ankle Injuries

If you are in severe pain, your ankle is at an odd angle, if your foot feels numb or your toes have gone blue or white, seek immediate urgent medical help.

Three bones form your ankle joint, fibia, tiba and fibula which are connected by muscles, ligaments and tendons.  An ankle injury can be categorised by what type of tissue has been damaged. A fracture can describe a break or crack in the bone, a sprain damage to the ligaments and a strain damage to muscles or tendons. An experienced podiatrist can help diagnose your complaint and provide a treatment plan to support your rehabilitation and recovery.

The following is a list of some common ankle injuries; see their individual pages for more detailed information.

Links to some common ankle injuries include:

• Sprained ankles

• Stress fractures

• Ankle fractures

• Overuse injuries

• Achilles tendinopathy

Initial Management of Ankle Injuries

If you have sustained a sudden ankle injury, the first 72 hours are very important for your recovery. The PEACE & LOVE protocol is a clinically recognised framework for managing both bone and soft tissue injuries.

Phase 1: Immediate Care (PEACE) For the first 24–72 hours, the focus is on protecting the tissue and managing the initial inflammatory response:

• P – Protect: Restrict movement to prevent further damage.

• E – Elevate: Keep the ankle above the level of the heart.

• A – Avoid Anti-inflammatories: Limit use in the first 48 hours to allow the natural healing process to begin.

• C – Compress: Use a bandage or taping to manage swelling.

• E – Educate: Seek a professional diagnosis to ensure you are following the correct rehabilitation path.

Phase 2: Rehabilitation (LOVE) After the initial acute phase, your recovery shifts toward restoring function:

• L – Load: Gradually returning weight to the ankle (guided by your specific diagnosis).

• O – Optimism: Maintaining a positive mindset for recovery.

• V – Vascularisation: Pain-free activity to boost blood flow.

• E – Exercise: Targeted movements to restore strength and balance.

Note: The application of these principles, especially Loading, varies significantly depending on whether you have a sprain, a tendon tear, or a fracture. It is essential to receive a professional assessment from an experienced podiatrist or medical practitioner to determine which protocol is safe for your specific injury.

Other treatments can include:

• footwear advice
• heel pads
• self-help advice
• exercise and stretching regimes
• orthotic insoles

You might benefit from specialist treatments such as a biomechanical assessment and a bespoke orthotic insole can be prescribed as part of a treatment plan which may support and cushion the foot to reduce pain from the impact of walking and running.

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