Foot, ankle, and heel pain can be a real hindrance to everyday life. Whether you’re dealing with sharp pain in the heel, an ankle sprain, or chronic Achilles tendinopathy, these issues can significantly limit your mobility. Let’s explore some common causes of foot, ankle, and heel pain, along with treatment options and preventive measures to keep you moving without discomfort.
Causes of Foot, Ankle, and Heel Pain
The foot and ankle are complex structures made up of bones, muscles, and ligaments. Injuries such as sprains or overuse can lead to pain and reduced mobility. Heel pain often results from conditions like plantar fasciitis or stress fractures, while Achilles tendinopathy can cause discomfort in the Achilles tendon.
Symptoms to Look Out For
Common symptoms of foot, ankle, and heel pain include swelling, difficulty walking, and reduced weight-bearing capacity. Heel pain is often most noticeable in the morning, while ankle pain may be more apparent after a specific injury or repetitive stress.
Treatment Options at Indergaard Physiotherapy
At Indergaard Physiotherapy, our approach to treatment involves a thorough assessment to determine the cause of your pain. We offer manual therapy, targeted exercises, and specialised rehabilitation programs to help you recover quickly and effectively. Advanced treatments like Shockwave Therapy (ESWT) can also be used for tissue regeneration and pain relief.
Suggested Exercises for Foot, Ankle and Heel Pain
To help manage pain and prevent future issues, try these exercises:
- Heel Raises: Stand with your heels off the edge of a step and raise and lower them to strengthen your calf muscles.
- Ankle Circles: Rotate your ankle in circular motions to maintain flexibility.
- Toe Spreads: Spread your toes to strengthen the foot muscles.
For heel pain, consider these specific exercises:
- Plantar Fascia Stretch: Stretch the plantar fascia by pulling your toes toward you while sitting.
- Calf Stretches: Stretch your calves by pressing your heel to the ground while facing a wall.
- Toe Curls: Use your toes to grab and curl a towel on the floor to strengthen foot muscles.
Preventive Measures for Foot, Ankle, and Heel Health
To prevent future pain, wear supportive footwear, avoid prolonged standing, and incorporate flexibility and strengthening exercises into your routine. Proper rehabilitation after injury is also crucial.
When to Seek Professional Help
If you experience persistent foot, ankle, or heel pain that affects your daily activities, it’s time to seek professional help.
At Indergaard Physiotherapy, we offer comprehensive evaluations and personalised treatment plans to help you regain mobility. Contact us today to schedule an appointment and get back to living pain-free.
