Foot And Ankle Pain

The secret is out, we love feet.

And having, strong functional feet is the key to treating many injuries from foot and ankle pain to problems further up the kinetic chain such as back pain.

That said, foot and ankle pain can also be caused by problems further up the body. In particular, overload or “out of nowhere” injuries can be caused by imbalances and restrictions higher up the kinetic change which effect the weight distribution over the feet. Uneven weight bearing makes it impossible for our feet to work the way they are designed to and frequently leads to foot pain. Understanding the root cause of foot or ankle injuries is essential to a speedy recovery.

Common Foot and Ankle Injuries We Treat

  • Sprained ankles

  • Calf tears

  • Plantar fasciitis and other heel pain

  • Achilles tendinopathy

  • Tibilalis posterior tendionpathy

  • Arch pain and collapsed arches

  • Morning foot pain

  • Running foot pain

  • Metatarsalgia and bursitis

  • Stress fractures

  • Stiff feet

  • Shin splints

  • Severs

  • High ankle sprains (syndesmosis sprain)

  • Ankle instability (weak ankles)

Foot And Ankle injury Treatment At Move Mountains Physio

  • Accurate assessment and diagnosis of the injured tissues of your foot and ankle.

  • Advice about appropriate changes to make to your exercise program to enable your foot or ankle to heal.

  • Whole body assessment to understand the root cause of your foot or ankle pain e.g. do you have uneven weight distribution over your feet because your pelvis is twisted?

  • Video analysis of your walking, running or sports technique to identify any changes you need to make to decrease the strain on your foot or ankle.

  • Hands-on treatment to decrease tension, ease pain and restore strength and flexibility around your foot and ankle.

  • Educate you about the cause of your injury and important postural and movement changes you need to make to allow your foot or ankle injury to heal.

  • Teach you activation and strengthening exercises for the muscles of your feet and ankle.

  • Tape your foot or ankle with rigid sports tape or kinesiotape to improve muscle activation and promote injury healing.

  • Discuss short and long term changes to footwear you should consider.

  • Improve your sleep by removing your pain and educating you on good sleeping positions for your situation.

  • Teach you important foot and ankle stretches to decrease your pain and restore movement to the area.

  • Guide you through a personalised rehabilitation program to restore strength and mobility to your foot and ankle and get you back to full function.

Physiotherapy for foot and ankle pain.

Foot Or ankle injury Treatment At home

Stretching for plantar fascitiis treatment.

  • If you have sustained an acute injury like a sprain, strain or muscle tear, take a look at our blog "How To Recover From An Injury Faster”.

  • If you have tight or sore arches, try rolling them on a golf ball or frozen water bottle to ease the pain.

  • Put on a pair of supportive cushioned sneakers or get some off-the-shelf orthotics. It is never our long-term goal to fix foot problems using orthotics or specific footwear, however they can be useful to decrease foot and ankle pain in the short-term.

  • If you have tight or stiff feet, take a look at our favourite foot stretches.

  • Take a look at our videos on chronic foot cramps and good calf raise technique.

  • If you have an overload injury such as plantar fasciitis or an achilles tendinopathy, these are always a result of poor biomechanics. Time and rest will help to ease the pain but they won’t fix the problem and it will recur once you increase your activity again. Book in for a whole-body biomechanical assessment to understand the root cause of your foot or ankle injury.

  • If you are experiencing repeated sports injuries such as stress fractures or muscle tears, book in for a biomechanical assessment. Your feet and ankles are not weak, they are working harder than they should because of inefficient movement patterns.

For quick foot or ankle pain relief, book an appointment to see one of our Foot Injury Specialists either online or in our Jindabyne physiotherapy clinic.

Or, if you’re still not sure, book in for a free 15-minute online consult so that we can discuss your foot or ankle injury and how our unique treatment approach can quickly alleviate your foot pain