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Top Tips on How to Self-Treat Ankle Sprain.

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Ankle Sprains are common sporting injuries caused by rolling your ankle.
in the acute stage Inflammation will develop around the joint, it is important that we reduce the inflammation to prevent further pain and injury. By following P.R.I.C.E rule this will insure a reduction in the swelling.
PRICE stands for:

  • Protection – protect the injured area from further injury by using a support.
  • Rest – stop the activity that caused the injury and rest the injured joint or muscle. Avoid activity for the first 48 to 72 hours after injuring yourself.
  • Ice – for the first 48 to 72 hours after the injury, apply ice wrapped in a damp towel to the injured area for 15 to 20 minutes every two to three hours during the day.
  • Compression – compress or bandage the injured area to limit any swelling and movement that could damage it further. You can use a simple elastic bandage or elasticated tubular bandage available from a pharmacy.
  • Elevation – keep the injured area raised and supported on a pillow to help reduce swelling.
During the acute stage it is important to maintain the range of movement at the joint by completing some simple movement exercises such as making circular motions with the toes.

Once the swelling has gone down you can then apply some resistance to these movements by using a stretch band. This will then build strength around the ankle again.
The length of time it takes to recover from a sprain or strain depends on how severe it is. Generally, after an ankle sprain you will probably be able to walk a week or two after the injury. You may be able to use your ankle fully after six to eight weeks, and you will probably be able to return to sporting activities after eight to 12 weeks.

Physiotherapy can speed up the recovery of an ankle sprain and allow you to get back to playing sport at your best quicker.

Watch these video for more useful tips.
1. Acute
2. Intermediate
3. Advanced

Recent events at New Forest Physiotherapy Southampton.

Betsy, Rosy and Edith at
Calshot activity centre.

Up coming events – Week beginning 16th November.

-Tuesday morning 09:30-11:30 Adam will be at Sweat shop Southampton.
-Tuesday evening 18:00-20:00 Edith will be at TheGym in Southampton providing free 15 minute assessments to all members.
-Wednesday evening 17:00-19:00 Holly will be at EasyGym in Southampton free providing 15 minute assessment to all members.

Members who wish to make an appointment can call  023 8008 9120 and book or turn up on the day.

New Price list

As of December 1st we will be making some changes to our price list. The new pricing will be as follows:

Advanced Musculoskeletal Physiotherapist:
– Adam Smith-Connor & Mary Tebb
Initial assessment (1 hour):    £60
Follow up visit (30 minutes):   £40

Senior Musculoskeletal Physiotherapist:
– Betsy Petry-Johnson, Holly Stidston & Rosy Challis
Initial assessment (1 hour):    £55
Follow up visit (30 minutes):   £35

Senior Musculoskeletal Sports Therapist:
– Edith Sikorska
1 hour session:                        £45
30 minute session                   £30

Treat your friends or family this Christmas to a Gift Voucher for a well deserved Sports therapy of Physiotherapy session. We offer a range of Vouchers so please call up to  find out more!

** Earn a free 30 minute Sports Massage**

Simply recommend a friend or family member, once you have recommended us and they have been in for their appointment, simply call us on 023 80 089 120 and let us know who you recommended, and we will give you a free 30 minute sports massage!

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For inquiries or any bookings contact us on:
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Gang Warily Recreation Center
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SO45 1GA
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