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Help in a crisis

 

If there is an immediate danger to life, please dial 999 or go to your nearest Accident and Emergency Department.

I am in Gloucestershire

If you or someone you know needs help in a mental health crisis, call our crisis teams.

Call 0800 169 0398.

And choose one of the following options depending on your location:

  • Option 1 for Stroud and Cotswolds
  • Option 2 for Gloucester and Forest
  • Option 3 for Cheltenham, Tewkesbury and North Cotswolds

Please note: telephone calls may be recorded. If you do not want that to happen, please tell the person who answers your call and they will phone you back on a ‘non-recordable’ telephone.

The number is available 24 hours a day, 7 days a week. Occasionally, callers may be asked to leave their name and number on an answerphone. In these circumstances, staff will return the call within one hour.

I am in Herefordshire

If you are in Herefordshire and need support, please call us using one of the following numbers:

  • Monday to Friday, 9am – 5pm, please contact the team or service who currently provide your care.
  • Monday to Friday, 5pm – 9am and 24 hours on weekends and bank holidays, please call our Mental Health Matters Helpline on: 0800 015 7271

These contact numbers are for people already in contact with our services. If you are not currently in contact with us, please call 111 or your GP.

Our out of hours, weekend and bank holiday service is provided by Mental Health Matters.

If you need help but are not in crisis, please contact your GP if in opening hours, or 111. If you don’t have a GP use the NHS service search to locate the nearest one to you. If your query is not urgent, you can find our contact details here.

Are you feeling vulnerable? Do you need to talk to somebody now?

samaritans

Call free on 116 123
If you are experiencing feelings of distress or despair, including those which could lead to suicide, you can call the Samaritans.

Stay Alive App

A pocket suicide prevention resource for the UK, packed full of useful information and tools to help you stay safe in crisis. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide. The app can be accessed through the Apple Store, Google Play and downloaded as a pdf.

childline

Call free on 0800 11 11
If you are a child or a young person you may want to speak to Childline.

selfharm

Call 0808 816 0606
Or text 07537 410 022
A safe, supportive, non-judgmental and informative service for people who self harm, their friends, families and carers.
Opem every day 5pm – 10pm for phone and text support.

Ankle problems are very common. They are normally caused by injuries, such as tripping or going over on your ankle. It is common to have pain, swelling and bruising around the ankle. Most ankle problems should settle within 6 weeks of following the advice provided here. Muscle weakness around the ankle can cause ankle problems to flare-up now and again.

Should I rest or move?

For the first 24 to 48 hours

  • Try to rest your ankle but avoid long spells of not moving at all.
  • Try to move your ankle gently for 10 to 20 seconds every hour when awake.

After 48 hours

  • You should try to use your leg more.
  • Do whatever you normally would and stay at, or return to work. This is important and is the best way to get better.
  • Avoid sports or heavy lifting until you have less discomfort and good movement.
  • When going upstairs reduce the strain on your ankle by leading with your good leg. If there is a handrail, use it.
  • When going downstairs reduce the strain on your ankle by leading with your problem leg. If there is a handrail, use it.
  • Exercise really helps your ankle and can relieve pain.
Painkillers

Should I take painkillers?

  • Painkillers can help you keep moving. However, it is important that if you are already taking medication for something else or have other health problems you check with the pharmacist at your local chemist before taking painkillers for your ankle problem.
  • You can use simple, over-the-counter painkillers (such as paracetamol) or anti-inflammatory medicines (such as ibuprofen) to help your pain. You can take both these medicines together.
  • Always follow the instructions on the packet.
  • You can only take two 500mg paracetamol every four to six hours, and no more than eight 500mg paracetamol in 24 hours. You should not take any more than this amount.
  • You can only take three 400mg ibuprofen a day. You should not take ibuprofen if you have stomach problems such as ulcers, have had a previous allergic reaction to ibuprofen or an injury in the last 48 hours. Always take ibuprofen with or just after food. Don’t take ibuprofen if you are pregnant.
  • If you have asthma, ibuprofen may make it worse, but if you have taken it before with no problems then you can safely take it again. If you are not sure, speak to your pharmacist.
  • Take them regularly, not just when you are sore, for the next three to four days only.
  • If you feel you still need pain relief after four days then speak to your pharmacist for advice.

Should I use ice or a heat pad?

  • If you have had an injury or a flare-up of an old problem in the last two days, wrap crushed ice in a damp towel and hold it for five to ten minutes against the part of your ankle that hurts. You can do this every two to three hours. Make sure you use a damp towel between the ice and the skin to avoid ice burn.
  • Alternatively, you could try sports sprays and gel packs, which do a similar job.
  • After two days, you may find that heat is more relaxing. You could use a heat pad or a hot water bottle with an insulated cover on it. Make sure this is not too hot and not directly touching your skin. You should this for 10 to 15 minutes, three to four times a day.
Work
  • You will recover faster and everybody will benefit if you can stay at or get back to work as early as possible. Don’t worry if your ankle still hurts, as you may only have to do light work at first.
  • Try to stay active and remember to keep moving. Speak to your manager about any concerns you may have.
Sports
You should take time before you take part in any sports after an ankle problem. If you take part in sports too soon you could flare things up again. You should have no swelling and be able to move your ankle properly. You should have full or close to full strength and be able to take your weight through your leg without limping. Remember to stretch and warm up fully before sports.
Other problems

Can my ankle problem cause trouble anywhere else?

You may feel some pain in the muscles around your calf and foot. This should improve, as your ankle problem gets better over the next six weeks.
Ankle problems can also cause limping. If the limp is severe using a walking stick may help. Use it in the opposite side to your ankle problem.

Doctors

Do I need to see my doctor?

Not normally. If you follow the right advice and take the right medication, your elbow problem should improve over the next six weeks.

If you experience a sudden onset of any of the following you need to attend A&E or contact NHS111 as soon as possible.

  • Your ankle is misshapen.
  • A hot, swollen and tender calf.
  • Difficulty putting weight on your leg.
  • Pain that’s gets worse and worse.

If your condition progressively worsens or persists for longer than 6 weeks you need to seek further medical advice.

Further information

Ankle injuries are one of the most common reasons for a visit to Accident and Emergency with over 1.5 million visits made every year.

Most ankle sprains and strains can usually be treated by following the correct advice and taking the correct painkillers.

 

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