Ankle & Foot Pain Physiotherapy
Does this sound familiar?
My ankle still hurts weeks after I rolled it
I get sharp pain in my heel with my first steps in the morning
My foot aches after I run, even short distances
I can't get back to my training program because my ankle keeps flaring up
My foot swells up after being on it all day
I've been told to just rest it, but it keeps coming back
Ankles and feet take on a lot — every step, every run, every hour spent standing at work goes through them. When something's off, it doesn't just affect your movement, it affects your whole day. You need a guide who can help you navigate all of this and understand exactly which exercises you need. Our clinic helps narrow down the exercises you absolutely need, so you can get better in a timely manner.
Conditions We Treat
Here are some conditions we treat at Break Free Physiotherapy:
Ankle sprains
Achilles tendinopathy
Plantar fasciitis
Posterior tibial tendonitis
Peroneal tendonitis
Stress fractures of the foot or ankle
Ankle impingement
Chronic ankle instability
Turf toe
Morton's neuroma
Post-surgical ankle and foot rehabilitation
Running-related ankle and foot pain
Our Approach to Ankle & Foot Pain
We look at every injury through an investigative lens, rather than chasing pain by treating symptoms alone. The better we understand what's actually driving your ankle or foot pain, the better we can equip you to manage it yourself — which means less reliance on us long-term, and more confidence in your own body moving forward.
Mechanical Diagnosis and Therapy (also known as the McKenzie Method) is used at Break Free to help us diagnose and classify your condition. By listening to your history, we're able to accurately pinpoint where we think the problem may lie. Your examination will help us figure out whether your ankle joint, the muscles and tendons around it, or something further up the chain — like your running mechanics or training load — are what's causing your injury.
We will move your ankle and foot in specific directions repeatedly to help us look for patterns. These patterns help us understand the cause of your injury and allow us to accurately give you targeted stretches or exercises to help you move better. Instead of giving generic exercises for a specific condition, we make sure the movements we give you are tailored to your body's needs — and if running or training load is part of the picture, we factor that into your plan too.
What to Expect at Your First Visit
We'll start by taking a detailed history to understand when your injury started and what makes it worse or better, asking clarifying questions along the way to get a full picture before we begin the assessment. We then complete a hands-on examination to check the range of motion and strength of your ankle and foot. If running or training is part of your story, we'll also talk through your mileage, footwear, and recovery between sessions.
We'll then walk you through what your condition is, roughly how many visits and how long recovery may take, and give you specific movements or exercises to take home with you.
Does Physiotherapy Help Ankle and Foot Pain?
Yes, physiotherapy can be the first line of defence for most ankle and foot injuries. Whether your pain is recent or something you've dealt with for years, your physiotherapist will help you understand the potential causes of your pain and how you can change or modify what you do in daily life or training to relieve it and get back to doing what you love.
Frequently Asked Questions
How long does it take for ankle injuries to get better with physiotherapy?
It depends on your injury. Muscular or tendon-related ankle and foot issues often start improving within a matter of weeks, while more chronic conditions — like something you've dealt with on and off for months or years — typically take longer to resolve. A rapid change in your very first session is a great sign, and tends to indicate a more favourable prognosis and quicker recovery. If your back is related to your ankle injury, your prognosis could be even faster — but you'd need a proper spinal screen to determine whether your ankle and back are actually connected.
Do I need to stop running completely?
Not always. In many cases, we can modify your training — distance, frequency, or surface — rather than stop entirely. You can also try cross-training and pivot to another discipline like biking or swimming, giving your body the time and decreased load it needs to heal while staying active. Your assessment will tell us whether you need a full break or just a smarter way to keep moving while you heal.
How do I know if it's a sprain or something more serious?
Sprains, tendon issues, and stress fractures can all feel similar in the moment, which is exactly why a proper assessment matters. Warning signs like inability to bear weight, significant swelling, or pain that doesn't improve with rest are worth getting checked sooner rather than later.
Can physiotherapy help plantar fasciitis?
Yes! Plantar fasciitis responds well if a proper assessment is completed and the source of injury is identified. Could it be weak muscles? Stiff joint? Or potentially the spine referring to your ankle? After understanding the injury, we then address it with the appropriate movement, exercise, or modality if required. If all else fails, we can use taping to determine if an orthotic may be helpful based on your past medical history and presentation.
Struggling to Move Your Ankle or Foot?
It's time to see a professional to find out what the source of your problem could be. See one of our skilled physiotherapists trained in MDT to properly classify your injury and give you exercises tailored specifically to your body. Let us help you with your healing journey today.
Related reading: Inside Ankle Pain with Running
Book Your Assessment: https://breakfreephysio.janeapp.com/