[Last Edited: 06/06/22]
Twisting Your Ankle in High Heels
This is an article about the immediate action steps to take when you 'go over' on your ankle while wearing heels, taken from our more complete information for recovering from a sprained ankle. Being in less stable footwear, it's more likely that we can injure our ankles walking in heels.
Quick answer: if you can bear weight, stand equally on both feet and the pain is in the soft tissue rather than the bone, you are probably OK to finish your night out. Once home, ice and elevate the ankle, and wear supportive flat shoes for 3 to 5 days. If it still hurts after 2 to 3 weeks, the sprain may be more serious.
If You're Far From Home, Do These Checks
Can You Bear Weight Through your foot and ankle?
Do you have immediate swelling and tenderness over the ankle bone or edge of the foot?
Can you get your shoe back on and stand up equally on both feet?
Feel around and over the boney parts of your ankle, they will obviously feel a bit sore but see if there is excruciating pain pressing the bone compared to the soft tissue around it. If the pain is from the bone there is a possibility your ankle could be broken so it would definitely be time to end the night out. If not the soft tissue is likely to be the only thing damaged.
If you can stand in your heels and it's just the soft tissue that hurts, you're probably ok to carry on!
When you get home
ICE IT
Use ice or a bag of frozen peas to take the heat out and reduce swelling - sooner the better for this!
Pro tip: If you're still in a bar, ask a waiter for some ice wrapped in a dish cloth.
ELEVATE IT
Sleep with your ankle on a couple of pillows to improve circulation and reduce swelling.
REST IT
Stay off it as much as you can for the first day or two, and swap into supportive flat shoes.
Pro tip: if you cannot put any weight through it at all, or the pain is over the bone rather than the soft tissue, get it looked at rather than waiting it out.
Consider an Ankle Support Brace
Many people find some support and rest more comfortable in the first few days after a sprain.
The Essential Wellness support comes with an elasticated strap and is included with a cross-over design allowing personalised reinforcement where additional support is needed most.
Most importantly - wear supportive flat shoes for 3-5 days after spraining your ankle. If your symptoms persist longer than 2 to 3 weeks the sprain may be more serious.
If your ankle gives way, you cannot bear weight on it, or it is hot, red and swollen, see a GP or physiotherapist rather than relying on a support.
