Foot and ankle pain is very common, and it can be easy to ignore. Sore feet can feel like a normal part of daily life. However, persistent pain in your feet and ankles isn’t something you should just ‘push through’. Your feet and ankles are your base of support for your entire body, and when something is off, it can affect your overall quality of life and stop you doing the things you love.
Common Causes of Foot and Ankle Pain:
There are many causes of foot and ankle pain that can come from injury, overuse, footwear, or underlying medical conditions. Some of the most frequent causes include:
- Plantar Fasciitis: This is one of the leading causes of heel pain. It happens when the plantar fascia, a thick band of tissue along the bottom of your foot, becomes inflamed. Pain is often sharpest with the first steps in the morning.
- Sprains and Strains: Ankle sprains occur when ligaments are overstretched or torn, often from twisting or rolling the ankle. Even mild sprains can cause lingering pain if not properly treated.
- Achilles Tendinopathy: Pain along the back of the ankle or calf may be due to irritation of the Achilles tendon, commonly caused by overuse, tight calf muscles, or sudden increases in activity.
- Arthritis: Osteoarthritis and inflammatory arthritis can affect the many small joints in the foot and ankle, leading to stiffness, swelling, and chronic pain.
- Poor Footwear: Shoes that lack support, cushioning, or proper fit can place extra stress on the feet and ankles. High heels, worn-out trainers and unsupportive flats are frequent culprits.
- Flat Feet or High Arches: Foot structure plays a big role in how weight is distributed. Abnormal mechanics can strain muscles, tendons, and joints over time.
- Severs Disease: Severs Disease, known as calcaneal apophysitis, is a common cause of foot and heel pain in growing children. It is caused by inflammation of the growth plate in the calcaneus (heel) that occurs in children; it is especially common in those who are physically active. It is a repetitive stress injury and can be caused due to overload and repetitive impact on that area.
Symptoms to look out for:
Not all foot or ankle pain feels the same. Watch for:
- Persistent or worsening pain
- Swelling or bruising
- Stiffness or limited range of motion
- Pain while walking or standing.
- Numbness, tingling, or burning sensations
If pain lasts more than a few days or interferes with daily activities, it’s a sign that something more than simple soreness may be going on.
What you can do:
For mild to moderate pain, conservative care often helps:
- Rest: Avoid activities that worsen the pain
- Ice: Apply ice for 15-20 minutes to reduce inflammation
- Supportive footwear: Choose shoes with good arch support and cushioning
- Stretching: Gentle calf and foot stretches can relieve tension
- Over-the-counter pain relief: Anti-inflammatory medications may help short-term (as advised by a healthcare professional)
These steps can be effective-but they’re not a long-term solution if pain keeps returning.
When to see a Physiotherapist:
You should seek professional care if:
- Pain lasts longer than 1-2 weeks
- You have difficulty walking or weightbearing
- Swelling or pain is severe
- Pain follows an injury
A Physiotherapist can help identify the root cause of your pain and recommend a treatment plan to help you recover and get you back to pain free activity.
Don’t Ignore your feet:
Early treatment can prevent small issues from becoming long-term problems and help keep you active.
If your feet hurt, listen to them. A little care now can make a big difference later.
Make an appointment today with one of our physiotherapists. Book an appointment online.
