We are sorry to hear you had an injury. This advice is designed to help you get better as quickly as possible. During your recovery we may contact you to improve the service for future patients.
Please contact us if:
- You are worried about anything in this plan or have any questions
- You do NOT want to be contacted about your injury
- You are having pain or swelling in a different part of your body
- The pain is getting worse
- You experience constant numbness or pins and needles that are not improving
- You do not trust your foot/ankle, or if it feels unstable
- The pain has not improved by 6-8 weeks
- If develop a hot, red, swollen or painful calf - this could be a blood clot and you should attend The Emergency Department immediately
Helpline - Telephone - 0161 206 4892
You can leave a message anytime. We will aim to return your call within 24 hours (except weekends).
What have I done?
You have had a break in one of the bones in the middle of your foot. This injury is common and because you have other bones nearby that are not affected, your foot is still stable, so although it is likely to be painful for 6-8 weeks, it should heal without any surgery or further medical treatment.
You can return to all daily activities as soon as you feel comfortable.
Your foot may be very painful, stiff and/or swollen. Therefore, you should follow the procedure known as “PRICED”.
P = Protect: Use any walking aids provided – this will offload the foot. When using one walking aid (e.g. a single walking stick or crutch), use it in the hand opposite the painful foot.
R = Rest: Partial rest is often recommended, but you should move the ankle as pain allows. This will aid your recovery.
I = Ice: A bag of ice/frozen peas/ice pack wrapped in a towel can be applied for 15 minutes, every 2 hours, to reduce pain and swelling*
C = Compression: The shoe/boot provided will help with this. You may choose to wear a support under your boot or instead of as it heals
E = Elevation: Elevating the foot above the heart level will help reduce any swelling
D = Drugs: Sensible use of simple painkillers, e.g. paracetamol, will reduce pain and allow you to start moving. Check it is safe for you to take any anti-inflammatories.**
* Warning: Check the area after 5 minutes for ice burn. Do not use if you cannot feel the sensation of hot/cold.
** Warning: Follow patient information advice leaflet found in all medicines.
You will be given an orthopaedic shoe or boot for 4-6 weeks protection, but it is important to take this off to regularly stretch your ankle.
Regular movements within comfortable limits will prevent it from becoming stiff, this will aid recovery.
Exercises Week 1- 2
Elevate and do small movements of your ankle (without the boot/shoe on) every 2-3 hours.
Week 2 - 6
Increasing walking activity and movement exercises (as pain allows).
Week 6 - 12 (or until you have returned to normal activity)
Stretches, balance and strength work.
Important information about smoking
FACT- Broken bones take longer to heal in people who smoke. In extreme cases, it can stop healing altogether.
GOOD NEWS - Stopping now will make the difference and give you the best results.
HELP - Go to: www.smokefree.nhs.uk or https://www.salford.gov.uk/health-and-social-care/health-services/ quit-smoking/ or have a chat with your GP.
Physiotherapy
If you live in Salford, you can refer yourself online to our physiotherapy department using this website: www.northerncarealliance.nhs.uk/go2physio
If you do not live in Salford or have no internet access, then ask your GP to refer you.
Osteoporosis
If your bone fractured without a significant injury, then this can be an early sign that your bones are weaker than they should be (a condition known as osteoporosis). You may be contacted separately by letter from Salford Fracture Liaison Service offering you a telephone risk assessment; if you live outside of Salford please speak to your GP.
What is osteoporosis?
Bone is a living tissue, as we get older it does not renew itself as well so our bones can start to weaken.
This happens to everybody to some degree, but when the bones become fragile it’s called osteoporosis.
Certain lifestyle factors affect the health and strength of your bones, such as smoking, alcohol, certain medications (steroids), being underweight, lack of exercise and not enough calcium and vitamin D.
Vitamin D is made when our bodies are exposed to sunlight. People in the North West of England have shown to be more at risk of Vitamin D deficiency.
How can I help myself?
The following will help to reduce your risk of developing osteoporosis:
- Get plenty of calcium and vitamin D as part of a well-balanced diet
- Exercise regularly, especially activities that involve walking or running
- Stop smoking
- Don’t drink too much alcohol
Nutrition tips
- You can help your body to recover by eating the right food
- Drink lots of water
- Protein, calcium and vitamin D work together to help your body repair
- Foods high in protein: seafood, meat, dairy, eggs, beans and soya
- Foods high in calcium: dairy, almonds, seeds, oily fish, beans and lentils
- Dark leafy greens like kale, broccoli and cabbage also help calcium absorption
- Foods high in vitamin D: oily fish, milk, cheese and eggs
- You should consider taking vitamin D supplements whilst this fracture heals and during the autumn and winter months
- Eat less sugar and alcohol (sugar reduces calcium absorption)
Work
You can return to work once you feel comfortable performing your duties. If your work involves manual duties or prolonged periods of time on your feet (standing or walking), then this may take up to 8 weeks.
Sports
You should not play any contact sport until you are symptom- free (this is unlikely to be within the first 6 weeks). You can exercise your upper body or uninjured leg as soon as you feel able to.
Driving
It is important that you contact your insurance company to tell them about your fracture. You may be able to drive when you feel safe to perform an emergency stop and fully operate your vehicle. You may not be insured if wearing a boot or cast of any kind.
Alcohol
Try to minimise the amount of alcohol you drink whilst your ankle is recovering. Excess alcohol can reduce the ability for injuries to heal and it can cause you to have further injury.
Remember
- Fractures in the foot can be very painful
- Most of these injuries will recover within 6-8 weeks
- Gentle exercises will aid your recovery and reduce the risk of re-injury
Date of Review: February 2025
Date of Next Review: February 2027
Ref No: PI_M_1369 (Salford)