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Advice for a recent foot injury
In the first 72 hours, it’s important to:
- In the first 72 hours, it’s important to:
- rest your foot – you may have been told to keep all weight off your injured foot
- elevate it above hip level
- apply a cold pack regularly
- protect your foot by using crutches and a boot for walking
It’s helpful to remember PRICER:
- Protect
- Rest
- Ice
- Compression
- Elevate
- Rehabilitation
Medication
The Emergency Department (ED) or a Minor Injuries Unit (MIU) may have prescribed you with some pain relief. Take these as instructed to help manage the pain.
If you do not feel that this medication is helping, talk to us during your appointment in Fracture Clinic, or your GP, about an alternative option.
Cold packs
Ice is a great natural anaesthetic that helps relieve pain and controls swelling. Apply ice packs or a bag of frozen peas wrapped in a wet thin towel to your injured area for up to 15 minutes every few hours.
- Do not place ice in direct contact with the skin.
- Do not leave the ice pack on for more than 20 minutes at a time in one hour.
Rest and elevation
It’s important to rest your injured area as much as possible in the first 24 to 72 hours.
It’s normal to experience swelling after your injury which is often worse at the end of the day.
Elevation reduces swelling, which in turn relieves pain and speeds up your healing. Keep your injured area elevated as much as possible during the first 24 to 72 hours.
If you have been given a sling, use it to keep your injured area elevated. You may find it more comfortable to use pillows to elevate it during the evening and at night.
If you have a lower limb injury, try to keep your feet elevated above the level of your hip.
Smoking
Medical evidence suggests that smoking prolongs fracture healing time. In extreme cases it can stop healing altogether. Stopping smoking during the healing phase of a fracture will help ensure optimal recovery from this injury.
For advice on stopping smoking and local support available, please discuss this with your GP or go to the NHS Better Health website.
Helping your recovery
Being healthy can help you recover from your injury faster. Eating well, staying hydrated and keeping as active as possible will all help. We’ve put together a set of videos on all the things you can do to help you recover as quickly as possible.
About your foot
Your foot is a complex part of your body. It has 26 bones in 3 sections.
Muscles, tendons and ligaments support the bones and joints of your feet so that they can support your whole body weight while walking, running and jumping. Despite this, trauma and stress can cause bone breaks or severe injuries in the foot.
The hindfoot
It has 2 bones. The talus bone which connects to the bones of your lower leg and the calcaneum bone which forms your heel. Fractures in your hindfoot, for example your heel, happen because of extreme force.
The midfoot
It includes the navicular, cuboid, and 3 cuneiform bones.
The forefoot
It has 5 metatarsal bones and 14 toe bones called phalanges.
A joint called the mediotarsal separates your hindfoot from your midfoot.
The Lisfranc joint separates your midfoot from your forefoot.
See the individual care plan for your type of fracture to understand more about your injury, treatment and how to recover.