Foot and Ankle Pain

Need help with foot and ankle pain? Here are 3 helpful tips from a physical therapist

There are few things that can stop us in our tracks quite like pain. Pain in our feet and ankles can not only hinder us from walking comfortably, but may also keep us from activities that we enjoy. Foot and ankle pain could also be a sign of something more serious. Muscle strains, fractures, fallen arches, and plantar fasciitis are all common causes of foot and ankle pain. If you’re experiencing pain that does not go away within a day or two, it may be time to see a specialist. 

Thankfully, most of the causes of foot and ankle pain can be treated without surgery. Some people may even be able to reduce their pain with just a few tips from a medical specialist, such as a physical therapist. However, foot and ankle pain that persists or gets worse are signs that you may need to consult a physical therapist or other medical specialist.

What are the best methods to deal with foot and ankle pain?

There are a number of tips that physical therapy specialists recommend for dealing with minor foot and ankle pain. Here are three things that you can do to help with your foot and ankle pain:

  1. Wear comfortable shoes — If you have not measured your feet within the past two years, it may be time to do so again. Things such as weight gain or loss, pregnancy, and age can all affect the size and shape of our feet. You may be wearing the wrong size shoe without knowing it, and it may be contributing to your foot pain.
  1. Remember your stretches and exercises — There are simple exercises that you can do at the start of your day to keep your feet and ankles flexible. Toe spreads and calf raises are two of the easiest exercises that you can do to keep foot and ankle pain at bay. If you are already feeling pain in your feet, experts recommend sitting and gently bending back your toes, which stretches your foot muscles and may relieve mild foot pain.
  1. Avoid repetitive motion — Many of the causes of foot and ankle pain are brought on by repetitive stress. Walking or running for too long can contribute to conditions such as Achilles tendinitis. People who work on their feet as well as athletes are more at risk of developing injuries due to repetitive motion. It’s important to rest often to prevent foot and ankle pain, or to make sure it does not become worse.

My foot and ankle pain won’t go away. What should I do?

If you are experiencing foot and ankle pain that does not go away after rest and gentle exercises, then it’s time to seek treatment. Luckily, your local physical therapist can help diagnose and treat a number of common causes of foot and ankle pain, including:

  • Plantar fasciitis. 
  • Osteoarthritis.
  • Achilles tendinitis.
  • Fallen arches.
  • Nerve compression.

Let SOL Physical Therapy help you resolve your foot and ankle pain issues. Our team of licensed physical therapy specialists can pinpoint the cause of your foot and ankle pain and work with you to treat it in the best possible way for your needs. You can easily book an appointment online to get started, and we’ll work to have you back on your feet before you know it.

Contact our team today for more information or to schedule an initial appointment. 

About the author

Sports + Orthopedic Leaders Physical Therapy & Performance Training serves the communities of Oakland, Alameda, Berkeley, Walnut Creek, Orinda, San Francisco and beyond. SOLPT’s award winning team of Physical Therapists, Performance Coaches and movement experts has helped thousands reach their rehabilitation and performance goals to move beyond pain. We're committed to helping anyone of any fitness level move effectively and more powerfully for a lifetime. We offer rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.

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