Sinus Tarsi Syndrome

If you suspect sinus tarsi syndrome following an ankle injury, early care is important to control pain and swelling. You can begin your recovery by following the RICE regime—Rest, Ice, Compression, and Elevation—during the first 24 to 48 hours. While swelling is a natural part of healing, excessive swelling can delay recovery, so the RICE approach helps limit fluid build-up around the injured ligaments. Rest means reducing weight-bearing on the affected ankle, and in some cases, crutches may be necessary if walking is painful. Ice should be applied for 15 to 20 minutes every one to two hours using a wrapped ice pack or bag of frozen peas to avoid direct skin contact. Compression with an elastic bandage can provide support and reduce swelling, but it should be snug without being overly tight. Elevating the ankle on pillows or a chair so that it rests above heart level further assists in reducing swelling and discomfort. While these initial measures are helpful, it is essential to see a physiotherapist as soon as possible—ideally within the first 48 hours—for a full assessment and tailored treatment plan to restore ankle strength, mobility, and stability.