Useful tips if you have just rolled your ankle: ICE - is great straight up the injury, grab a bag of frozen veg from the freezer, wrap it in a tea towel and apply to the area Elevation, lay on your back and put your foot up on the couch and relax Head into your local therapist for an assessment, to assess the damage, if they are good, they will give you a treatment plan to assist you to get back to the gym or track asap.

You've been to your local Therapist and you've improved but there is still a niggle or two there, what to do now?

Release your calves, trigger point and roll your soleus (the flat part of your calf that grows into your achilles tendon)

Trigger point your gastroc (the two heads of your upper calf)

The idea with releasing your calves is to create some slack above your ankle to allow it to move more freely.

Release the plantar fascia (bottom of your foot) with a tennis ball