Physiotherapy For Ankle Pain
Get physiotherapy for ankle pain from our dedicated and focused physiotherapist. Most people experience pain in and around their feet or ankles at some point in their lives. It’s one of the most complex, hard-working regions of your body. It has 26 bones and 33 small joints, all held together by a network of soft tissue made up of muscles, tendons, ligaments, nerves, and blood vessels. Most cases of foot or ankle pain are short term and are caused by soft tissue injuries, such as sprains or strains.
Physiotherapy for ankle pain can be the best solution to get rid of the pain.
Most cases of foot or ankle pain are short term and are caused by soft tissue injuries, such as sprains or strains. These should gradually heal with the help of simple self-care measures. Though some could take a few months to fully recover, you probably won’t need to seek treatment from a healthcare professional.
However, some pain can have no obvious cause or may not improve significantly with self-care. Pain that seems to be getting worse, does not improve, or lasts longer than a few months could be due to structural changes in the foot or ankle, or an underlying condition.
There can be several explanations for long-term pain in and around the feet or ankles, such as:
- badly fitting footwear
- inflammatory arthritis
- connective tissue diseases
- poor blood circulation
- nerve damage.
How can I treat foot or ankle pain when it starts?
Most foot or ankle pain can be treated without the need to see a healthcare professional. Soft-tissue injuries should begin to improve over the first few days with the help of some simple self-care tips. You may need to be careful and protect the injured area for several months, until it has fully recovered. While in some cases physiotherapy for ankle pain is required to get rid of the pain.
There are four steps to treating pain, known as RICE therapy, which can help improve healing, particularly in the first 2-3 days, these are:
Try to avoid putting weight on the injured foot or ankle. Do not exercise, instead try gently moving it from time to time to stop the area getting stiff.
Put an ice pack or frozen vegetables, covered in a damp cloth, on the painful area for 20 minutes every 2-3 hours.
Wrap a bandage around the area that’s painful. It should be tight enough to support it, but not so tight that it restricts the blood flow. If you’ve hurt your toe place a small piece of cotton wool between it and the next toe, then tape them together.
Your foot to reduce swelling.
By gently massaging the painful area from time to time you can help reduce swelling and increase blood flow.
Exercise can help reduce pain and stiffness in the feet and ankles. If your feet or ankles are stiff in the morning you may find it easier to exercise once they have had time to loosen up. A warm bath or shower can help ease stiffness. Start gently and slowly build up the amount you are doing once each exercise becomes easier or more comfortable. It’s normal to feel some slight aches as you move your foot or ankle. However, if movement makes it feel worse or is causing bursts of more intense pain, stop and consult a healthcare professional.
Achilles tendon and plantar fascia stretch
Loop a towel around the ball of your foot and pull your toes towards your body, keeping your knee straight. Hold for 30 seconds. Repeat three times on each foot.
Plantar fascia stretch
Sit down and rest the arch of your foot on a round object, such as a tin of beans. Roll your foot on the tin in all directions for a few minutes. Repeat this exercise twice a day
Sitting plantar fascia stretch
Sit down and cross one foot over your knee. Grab the base of your toes and pull them back towards your body, until you feel a comfortable stretch. Hold for 15-20 seconds. Repeat this three times.
(a) Facing a wall, put both hands on the wall at shoulder height and place one foot in front of the other. The front foot should be around 30cm (12 inches) from the wall. With the front knee bent and the back knee straight, bend the front knee towards the wall, until the calf in your back leg feels tight. Relax and repeat 10 times.
(b) Repeat (a) but bring the back foot forward a little, so that the back knee is slightly bent. Repeat this 10 times