Ankle Injury. Foot up and down still!

• Stretch sitting down. Sit barefoot and cross your left leg so that your ankle rests on your right thigh. Then hold your toes and bend them back toward your shin, stretching the band of tissue connecting the bottom of the heel to the ball. • Give yourself a foot massage. Start with your toes, using your thumb to massage them in circular motions. Then move to the arch under your foot and gradually work your way down to the heel, applying pressure with your fingers and palm of your hand. Use lotion to allow your hand to move smoothly over your foot. Wall calf stretch • Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day. Apply contrast bath.

Your history suggests high energy trauma. Try applying Ice packs. Keep affected limb elevated. Medications like Enzomac will help in swelling.

Persistent pain and swelling can be due to either fracture or ligament sprains. consult Orthopaedic Surgeon for clinical evaluation and X-rays.

Do not ignore injury . Do not bear weight over affected limb.