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Ankle and foot pain physiotherapy self help 

This information is to help you learn more about ankle and foot problems and some basic exercises which can help. It is not a replacement for professional help but may aid information or advice given to you by a medical professionals. If you are accessing this site for self help information in the absence of professional advice, please be aware that the advice and/or exercises may not be suitable for you. If you have any concerns or in the event of any problems, please seek professional advice.

The self-help videos have been developed by the Physiotherapy Service in line with evidence based practice at the time of making. It is important to watch the video and read the advice regarding the exercises prior to doing them to identify if it is appropriate for your symptoms / condition.

Ankle sprain 

The following exercises can help with ankle stiffness, pain and help improve your ankle stability. You should gradually increase these exercises from once to 3 times a day as ability and comfort allows.  If you experience any problems with the exercises please stop and consult your GP or physiotherapist. 

Calf stretch over edge of step

This exercise can help stretch your calf muscle.

Eccentric Heel drops

This exercise can help gently strengthen the muscles in your calf. You should start by doing these every other day and build up as able.

Star excursion

This exercise can help improve the stability of your knee and ankle.

Soleus strengthening

This exercise can help strengthen your leg muscles and target a deep muscle in your calf. 

 

Plantarfaciitis 

The following exercises can help with pain in the sole of your foot. You should gradually increase these exercises from once to 4 times a day as ability and comfort allows. If you experience any problems with the exercises please stop and consult your GP or physiotherapist. 

Plantarfascia self massage

This exercise can help relieve pain in the sole of your foot.

 

Calf stretch over edge of step

This exercise can help stretch your calf muscle.

Achilles Tendinopathy

The following exercises can help with ankle pain at the back of the heel/ankle and help improve your ankle stability. You should gradually increase these exercises from once to 3 times a day as ability and comfort allows. If you experience any problems with the exercises please stop and consult your GP or physiotherapist. 

Calf stretch over edge of step

This exercise can help stretch your calf muscle.

Eccentric Heel drops

This exercise can help gently strengthen the muscles in your calf. You should start by doing these every other day and build up as able.

Soleus strengthening

This exercise can help strengthen your leg muscles and target a deep muscle in your calf. 

 

Useful information

Arthritis Research UK Foot Pain

NHS Choices: Plantar Fasciitis

NHS Choices: broken ankle

NHS Choices: Paracetamol

NHS Choices: Ibruprofen

Arthritis Research UK Pain Killers (analgesics)

Exercise, weight loss and local information