Foot & Ankle Pain

Like any joint in the body, the ankle is susceptible to pain or injury. Foot pain and ankle pain can have a big impact on patient quality of life, impairing the ability to comfortably carry out essential functional tasks which involve walking and standing.

We have set out below 3 starter exercises for dealing with foot pain and ankle pain.

Foot pain physiotherapy or ankle pain physiotherapy from the home physios

Anatomy

The ankle is made up of three bones, which sit together in a structure known informally as a “mortise lock joint”. The two bones running the length of the lower leg (the tibia and the fibula) encapsulate the bone at the top of the foot (the talus).

The foot is a complex anatomical structure, consisting of 26 bones and 33 joints. Between the bones of the ankle and the foot there are multiple ligaments to keep this structure stable, as well as muscles which help to move the foot in different directions. Notably, the muscles located in the calf play an essential connected role, as these strong, powerful muscles are responsible for propulsion movements such as walking, running and jumping.

Symptoms of Foot and Ankle Pain

Depending on the nature of the pain and the history of the condition, symptoms can vary. Trauma, such as “rolling the ankle”, will often lead to pain and swelling with feelings of instability over injured ligaments.

Other common symptoms include:

Pain located over the tendons of the ankle or foot, for example the achilles tendon
Stiffness in the joints or surrounding muscles
Difficulty weight bearing
Difficulty standing on toes
Weakness
Reduced balance

Conditions and Causes of Foot and Ankle Pain

Pain in the foot is often related to trauma or overuse. Some examples of common issues affecting the foot and ankle are:

Achilles tendinopathy
Peroneal tendinopathy
Ankle osteoarthritis
Posterior tibial tendon dysfunction
Ankle sprains
Metatarsalgia
Hallux valgus (bunions)

Assessment of Foot and Ankle Pain

Your Home Physio will carry out a physical examination, which will enable them to assess the cause of your pain or problem. This will include consideration of your functional abilities, including standing, walking, standing on tip toes and foot posture (e.g. high arches, low arches and any associated issues). Your Home Physio will work with you to develop a tailored treatment plan.

Treatment and Management of Foot and Ankle Pain

Treatment of your foot or ankle pain will depend on the findings of your physiotherapy assessment. Treatment options include:

Joint mobilisation and manipulation
Stretching and strengthening exercises
Balance exercises
Taping
Footware advice
Insole advice

Beginner exercises

Draw the alphabet: In a seated position, rest your heel on the floor and use your big toe to draw out each letter of the alphabet in the air.
Calf raises: Step with both feet planted, slowly raise your heels off the floor simultaneously, bringing yourself into a “tip toe” position. Hold for a few seconds, and slowly lower your heels back to the floor.
Single leg stand: Standing on one leg, imagine that you are standing at the centre of a clock face and tap your toe lightly at each number of the clock face. To start with, tap only the numbers on the opposite semi circle to the standing leg. To advance, begin to extend the tapping around the other side.

If you are looking for a local home physiotherapist to assist you with your foot pain or ankle pain, please don’t hesitate to get in contact with us for a consultation. Contact us on the form below, phone 0208 659 7252 or email - contactus@thehomephysios.com

Still need help? Contact us to book your appointment

The Home Physios

London, Greater London, England, United Kingdom

0208 659 7252 contactus@thehomephysios.com