®Ankle up and down
Sit or lie down. Pull your foot up within a comfortable range, then point it down. If you have a boot and your team has allowed it, you can take the boot off to do this.
10 repetitions, 3–4 times a day6–12 weeksTime it usually takes for the fracture to heal
6–12 monthsTime it can take for pain, stiffness and swelling to settle completely
3 weeksPeriod of immobilisation that gave results as good as a 6-week cast for a stable outer ankle fracture
1–2 weeksUsual time to return to desk work after a stable outer ankle fracture
How does treatment progress?
- Stable outer ankle fractures are usually treated with a boot or supportive stocking, with weight bearing allowed.
- Some fractures need a cast without weight bearing for a while; if the joint is unstable, surgery is done, followed by a cast and then a boot.
- Your team will tell you when to start the exercises and when to progress.
What slows healing
- Smoking slows bone healing; stopping helps recovery.
- Diabetes can also slow healing.
- Being less mobile raises the risk of a blood clot in the leg, which is why early, regular movement matters.
What helps?
1
The first days
Rest for the first 24–72 hours and keep your foot raised. If needed, apply ice wrapped in a towel for up to 15 minutes each hour; don’t use ice if you have reduced feeling or skin problems.
2
Manage the swelling
Raise your foot when resting and build up the time you spend on your feet gradually. You can take painkillers after checking with your doctor or pharmacist.
3
Wean off the crutches gradually
First go from two crutches to one, holding the single crutch in the hand on your uninjured side. Then walk without crutches, aiming for a heel-to-toe pattern.
4
Strength and balance
Once the fracture has healed, usually from week 6, strengthening and balance exercises are added. Return to sport when you are pain-free and have full movement.
Exercises at home
Six exercises to rebuild ankle strength
The first three exercises start after the boot or cast stage, when your team allows; the last three are usually added after week 6. Mild discomfort is normal but should settle within 2 hours.
Towel calf stretch
Start once the pain has settled. Sit with your leg straight, loop a towel around the ball of your foot, hold the ends and pull your foot towards you.
Hold for 20–30 seconds, 3 times a dayWall calf stretch
Stand facing a wall with your hands on it. Step your injured foot back, keeping the knee straight and the heel on the floor. Bend your front knee and lean forward as far as is comfortable.
As far as is comfortable, 3–4 times a dayHeel raises
Stand tall holding on to a worktop. Lift your heels to rise onto your toes, hold for 3 seconds and lower slowly. When you feel confident, do it on one leg while holding on.
As pain allows, throughout the daySit-to-stand from a chair
Usually started after week 6. Stand up from a chair without using your hands, then sit down with control.
10 repsSingle-leg balance
Usually started after week 6. Holding on to a worktop, stand on your injured foot. As it gets easier, hold on less, then try with your eyes closed.
20–30 secondsFrequently asked questions
How long will I need a boot or cast?
It depends on the type of fracture. For stable outer ankle fractures, a boot is usually worn when on your feet for 1 to 4 weeks, and the boot and crutches are stopped by 6 weeks. For fractures treated in a cast, this is often 6 weeks. In a randomised trial in Finland, 3 weeks in a cast or brace for stable outer ankle fractures gave results as good as the usual 6 weeks in a cast.
When will the swelling go down?
The fracture usually heals in 6–12 weeks, but it can take 6–12 months for pain, stiffness, swelling and weakness to settle completely. Some swelling and aching at the end of the day is normal. Keep your foot raised when resting.
What if exercise hurts?
You may feel mild discomfort during exercise, but it should settle within 2 hours and should not make your symptoms worse overall. If pain lasts longer, do fewer repetitions and speak to your physiotherapist.
When can I drive?
Do not drive in a boot or cast. You can start once you have stopped using the boot, can walk normally and can do an emergency stop safely; try it somewhere quiet first. If the fracture is in your left ankle and you drive an automatic, it may be possible sooner.
When can I go back to work?
After a stable outer ankle fracture, people can usually return to desk work after 1–2 weeks and to physical work after 4–6 weeks. Go back when you feel able to do your job, gradually if possible.
For a sprained ankle without a fracture, see the ankle sprain guide; for a similar process in the arm, see the after a broken wrist guide.
When should you see a doctor?
- If you have throbbing pain, swelling, red or darkened skin or swollen veins in one leg (this may be a sign of a blood clot)
- If you have chest pain or shortness of breath with these symptoms: call 112 straight away
- If you still need the boot or crutches at 6 weeks
- If you still have significant pain or stiffness at 12 weeks
Sources
- WWL Teaching Hospitals NHS Foundation Trust. Stable ankle fracture. Musc 080, version 3, July 2026.
- NHS Lothian. Simple ankle fracture. Version 2.1, June 2025.
- Royal United Hospitals Bath NHS Foundation Trust. Advice after an ankle fracture. 2017.
- United Lincolnshire Teaching Hospitals NHS Trust. Ankle fracture exercises. June 2025.
- Kortekangas T, et al. Three week versus six week immobilisation for stable Weber B type ankle fractures: randomised, multicentre, non-inferiority clinical trial. BMJ. 2019;364:k5432.
- NHS. DVT (deep vein thrombosis). Page last reviewed: 30 April 2026.