Foot & Ankle Pain
The human foot is incredibly complex in both its structure and function. The two important functions of the foot are weight bearing and propulsion. These functions require a high degree of stability.

Plantar Fasciitis

Plantar fasciitis is characterized by pain on the bottom of the foot especially over the heel itself when weight bearing. Pain is often worse in the mornings and at the start of activity (such as running). It is an inflammation of the tendons that run along the bottom of your foot. Plantar fasciitis is common in runners and is also common with sudden weight gain.

Treatment for plantar fasciitis may include:

Podiatry assessment for supports/orthotics for your shoes
Shockwave therapy
Clinical pilates
Ligament strain

Ligament strains at the ankle are more commonly referred to as a sprained ankle or a twisted ankle. This can occur when the foot rolls out from underneath you. This can cause micro-tearing to the ligaments that stabilize the ankle and in some cases a complete tear of the ligament occurs. Most sprains occur due to trauma during contact sport but can also occur quite innocently.

The ankle normally swells up and is painful to weight bear on. Ankle ligament strains are classed from Grade 1 to Grade 3 depending on the damage to the ligament. Grade 1 is mild damage, grade 2 is a partial tear and grade 3 is a complete tear causing instability of the ankle joint.

Treatment may include:

Cam boot/walker
Ice, heat
Pain and or anti-inflammatory medication
Clinical pilates

Arthritis is a common condition that affects the foot and ankle. Commonly degenerative arthritis such as osteoarthritis affects the big toe of the foot. Inflammatory arthritis such as rheumatoid arthritis can affect all of the joints of the foot.

Seeking advise from a podiatrist to assess the best footwear or supports that can be added to your shoes during times of inflammation can be beneficial.

Treatment may include:

Referral to a rheumatologist
Assessment from a podiatrist
Clinical pilates
Foot Joint Sprain

The foot is made up of complex rows of bones and as a result there are many joints formed between them. A foot joint sprain refers to damage to the ligaments or the joints of the foot. A sprain may occur from landing awkwardly, wearing inappropriate footwear or may occur secondary to an ankle sprain.

Treatment may include:

Clinical pilates
Advise on foot wear
Heat or ice
Achilles Tendinopathy

Achilles tendinopathy is a chronic inflammatory condition, which causes pain, swelling, stiffness and weakness of the Achilles tendon. The Achilles Tendon joins the calf muscles to the heel bone of the foot. Sometimes the Achilles tendon becomes thickened as a result of the inflammation.

The main cause of Achilles tendinopathy is overuse repetitive strain. This is common in runners or sports that require running such as tennis. Typically the Achilles tendon will become over worked when other muscles in our lower limb aren’t working efficiently to distribute the load.

Treatment may include:

Clinical pilates for assessment of weak muscles and strengthening
Shock wave therapy
Podiatry review of foot wear
Shin Splints

Shin splints is a common injury especially amongst the running population. Shin splints is a term to describe shin pain along the inside of the shin (tibia) bone. Pain is generally felt in the lower two thirds of the shin.

It is thought to occur due to muscular tightness most commonly the tibialis anterior and posterior muscles. Pain can also arise due to inflammation around the periosteum, where the tendon of the muscle attaches to the bone. In some severe cases there can be changes in the bone and stress fractures can develop.

Shin splints usually develop due to:

Over training with inadequate recovery time
Excessive running on a hard surface
Poor footwear
Poor ankle flexibility
Poor gluteal (hip control) during the stance phase
Poor biomechanics of the foot, ankle and leg.
Muscular imbalalnce of the foot and lower leg
Poor core stability
Treatment may include

Clinical pilates for rehabilitation
Podiatry assessment of footwear
Running technique assessment
Flat feet: Pes Planus

Pes Planus is a condition most commonly referred to as flat feet. This means your feet do not have a normal arch when standing, possibly causing pain when you do extensive physical activity. Sometimes flat feet can cause problems at the knee, hip and lower back.

The condition, is normal in infants and usually disappears by age 2 or 3 as the ligaments and tendons in the foot and leg tighten. However, it can last through to adulthood. It is very common and has a lot to do with lower limb biomechanics and genetic make up.

Flat feet, whilst not reversible may easily managed through:

Re-training our walking and running movements
Clinical pilates
Exercise rehabilitation.
Navicular Stress Fracture

Navicular stress fractures are a serious injury to the load bearing bone of your mid-foot. The cause is a repetitive chronic load to the midfoot often from dynamic sporting-type activities. Seen a lot at AFL level for example James Hird, it is also seen in runners and dancers. A navicular stress fracture is difficult to diagnose as it may not be seen on a regular x-rays.

Treatment may involves:

A period of non-weight-bearing.
If it is not healing well surgery maybe required
Clinical pilates
Exercise rehabilitation
Podiatry review
There are many factors which contribute to pain in the foot and ankle including:

Type of footwear you wear
Type of work you do
Type of exercise you do
Tightness in the muscles of the lower leg

Related Video

Foot Release Spiky Ball

Ankle Mobilisation

Strengthening Foot Muscles


There are many factors which contribute to pain in the ankle & foot including:

  • Type of footwear you wear
  • type of work you do
  • type of exercise you do
  • tightness in the muscles of the lower leg