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Self manage your injury with expert physio guidance

Ankle and foot injuries

General Advice

Ankle and foot injuries can be frustrating as it is often very painful or even not possible to walk around. For this reason, fast recovery is essential.

You're likely to have experienced one of the following if you've had an ankle or foot injury:

  • sprained ankle - often called a twisted ankle, it is more normally the ligaments on the outside of the foot (the lateral ligament complex) which are strained
  • plantar fasciitis - the plantar faschia is a thick band of fibres that runs along the sole of the foot. It commonly causes pain in the heel
  • achilles tendonitis - joining the two calf muscles (soleus and gastrocnemius) together and attaching them to the back of the heel bone, achilles tendonitis is a common injury specially in people who enjoy running sports or cycling

If you want to know more about how to self manage your injuries, take a read of our articles

For more advice

Sports Injury Clinic - Lower Leg Injuries & Sprained Ankles
Sports Injury Clinic - Foot Injuries


  • Big Toe Joint Pain

    by Jane Hodgson 18 January 2013

    Hallux Rigidus, or arthritis of the big toe joint is one of the commonest causes of big toe joint pain. Symptoms include pain and stiffness over the big toe. Treatments vary from choosing suitable footwear, using pain relief to having surgery.

  • A Common Cause of Pain Sole of the Foot: Morton's Neuroma

    by Jane Hodgson 16 March 2011

    Pain sole of foot between the 3rd and 4th toes, a sensation of walking on a pebble, foot pain worse on walking, all are symptoms of a common cause of foot pain termed Morton's Neuroma

  • Running Injury: Plantar Fasciitis the Advantages of Night Splints

    by Jane Hodgson 4 March 2011

    Plantar fasciitis is the most common running injury affecting the foot. Research shows that night slints can help reduce the symptoms of plantar fasciits especially iin people who have had heel pain for some months.

  • Running Injury : Plantar Fasciitis, the Advantages of Gel Heel Pads

    by Jane Hodgson 18 February 2011

    Plantar fasciitis is the most common running injury affecting the foot. Research shows that silicone gel pads, especially if their use is combined with a programme of stretching and eccentric exercises, frequently reduces the pain from plantar fasciitis.

  • Ankle Exercises for Weak or Unstable Ankles

    by Jane Hodgson 29 September 2010

    Ankle exercises  increase strength, stability and reduce pain. Up to 30% of ankles which have been sprained will go on have long term problems, ankle exercises can reduce these problems.

  • Achilles Tendon Exercises

    by Jane Hodgson 15 September 2010

    Eccentric Achilles tendon exercises have been constistantly shown by many research studies to provide the most effective treatment for Achilles tendonopathy.

  • Foot Bunion Treatment

    by Jane Hodgson 16 July 2010

    The purpose of foot bunion treatment is to relieve pain. Surgery is an option, but  other methods of treatment such as exercise, adaption of footwear and podiatry should usually be tried first.

  • Uses and Benefits of an Exercise Disc Balance Cushion

    by Jane Hodgson 5 May 2010

    An exercise disc balance cushion, which is also sometimes known as a stability disc or wobble cushion, is used to improve balance, strengthen core stability and help children who have special educational needs.

  • Sprained Ankle Treatment

    by Jane Hodgson 5 March 2010

    A sprained ankle is one of the most common leg injuries. Getting the correct sprained ankle treatment will help the injury to heal quicker and prevent reoccurrence.

  • Wobble Board Benefits - Ankle Sprain Rehab

    by Jane Hodgson 9 January 2010

    Wobble board benefits include increasing ankle proprioception and ankle strength. Such post ankle sprain rehab decreases the likleyhood of repeated sprain.

  • Foot Pain : Plantar fasciitis

    by Jane Hodgson 5 October 2009

    Plantar fasciitis is the commonest overuse injury causing foot pain in middle aged to older adults. Affecting the sole of the foot it often causes heel pain, but sometimes pain is also felt on the middle or outside of the foot.

  • Transcutaneous Electrical Nerve Stimulation (TENS): an Effective Form of Pain Relief

    by Jane Hodgson 20 September 2009

    Transcutaneous electrical nerve stimulation often abbreviated to TENS or TNS is the use of a small  electric current passed through the skin to promote pain relief

  • Gout

    by Jane Hodgson 5 August 2009

    A type of arthritis caused by the deposit of uric acid crystals in and around the joint, gout is an excruciatingly painful condition which primarily affects the joints of the big toe ankle and foot.

  • Achilles Tendon Pain Syndrome

    by Jane Hodgson 3 July 2009

    Achilles tendon pain is a common overuse injury, precipitated by a number of factors including change in training, inappropriate footwear, and altered foot pain it can be treated effectively with ice, stretches, and eccentric strengthening exercises.

  • Sprained, swollen and turned ankle

    by Jane Hodgson 2 May 2008

    A sprained, swollen or turned ankle is one of the most commonly occurring injuries to the leg. Determining the severity of the sprain is the key to assessing the correct course of treatment.

  • Helping to heal an injury with ice

    by Jane Hodgson 20 April 2008

    It is common to help heal an injury with ice. Deciding whether you should apply ice rather than heat, and for how long can make the difference between helping to heal your injury and making it worse.

Useful links

Editors Choice 

  • Clear articles on common foot conditions
  • feet for life The Society of chiropodists and podiatrists. Useful foot health articles.

Personalised treatment

For the inclusive package of £28, you receive a personalised injury self management programme comprising exercises and expert advice from your chosen physio.

Included in this price is a follow up assessment, which you can choose to take at any time within 3 months folllowing the initial assessment.

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Specialist physios

Jane Hodgson - Chartered Physiotherapist Jane Hodgson Jane specialises in lower body injuries and has raced competitively in running, orienteering and adventure racing.

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