Physio for ankle and foot pain
A physio can help if ankle, heel or foot pain has not improved after 2 weeks of self-care, keeps coming back, or follows a sprain that is slow to settle. The NHS says physiotherapy may help when a sprain is taking longer than usual to get better, and lists plantar fasciitis among the problems you can refer yourself to NHS physiotherapy for.
Some ankle and foot symptoms need NHS 111 or a GP first, especially after an injury: check the warning signs on this page before anything else.
- When to get it looked at
- See a GP or a physio if it is getting worse, keeps coming back, or has not improved after 2 weeks.
- How long it tends to take
- For sprains, the NHS says most feel better after 2 weeks, but to avoid strenuous exercise such as running for up to 8 weeks. Severe sprains can take months to get back to normal.
- Getting a physio
- In many areas you can refer yourself to NHS physiotherapy without seeing a GP, or you can pay privately.
Does this sound familiar?
- Sharp pain under your heel with your first steps in the morning, easing as you get going.
- You went over on your ankle and it is still swollen or sore.
- Pain at the back of your heel runs up into your calf, and standing on tiptoe hurts.
- Your feet ache after standing on hard floors all day.
- It started after new shoes, more walking or taking up running.
These are common ways people describe ankle and foot pain. They are not a diagnosis. If you recognise them, check where it hurts to see a suggested next step.
Common causes of ankle and foot pain
The NHS says ankle pain is often caused by exercising too much or shoes that are too tight, and heel pain by exercising too much, standing on hard surfaces for too long or being overweight. It links these symptoms with these causes. Do not try to diagnose yourself.
| What people notice | What the NHS lists as a possible cause |
|---|---|
| Pain, swelling and bruising that started after intense or repetitive exercise | A sprained ankle |
| Sharp pain between your arch and heel, worse when you start walking and better when you rest | Plantar fasciitis |
| Pain in the back of the heel, the ankle and the calf, and pain in the calf standing on tiptoe | Achilles tendonitis |
| Redness and swelling with a dull, aching pain | Bursitis |
When to get help first
If you have ankle and foot pain and any of these, do not wait to see a physio. This is the same list our check asks, taken from the NHS pages below. If you are not sure, call 111.
Call 999 or go to A&E
If you have ankle and foot pain and:
- Sudden pain, pressure or tightness in your chest that does not go awayIncluding chest pain that spreads to your arm, neck, jaw or back, or comes with sweating, feeling sick, light-headed or short of breath.
Get help from NHS 111, or ask for an urgent GP appointment
If you have ankle and foot pain and:
- You feel hot, cold or shivery, or generally unwell, as well as the pain
- The joint is hot and swollen, or the skin around it has changed colour
- You heard a snap, grinding or popping noise when you hurt it
- Severe pain, or the pain makes you feel faint, dizzy or sick
- Your ankle or foot has changed shape or is at an odd angle
- You are not able to walk
See a GP
If you have ankle and foot pain and:
- You have lost weight without trying to
- You have diabetesHand and foot problems can be more serious with diabetes.
- Tingling or loss of feeling in your foot
What you can do now
If none of the warning signs apply, the NHS suggests:
- Rest and raise your foot when you can.
- Put an ice pack wrapped in a towel on it for up to 20 minutes every 2 to 3 hours.
- Wear wide, comfortable shoes with a low heel and a soft sole.
- Try regular gentle stretches, and avoid walking or standing for long periods.
See a GP or a physio if it is getting worse, keeps coming back, or has not improved after 2 weeks.
What a physio usually does
Physiotherapy is used for sprains and other joint and muscle problems in the ankle and foot.
- At a first appointment, a physio asks about your symptoms, your health and your daily life, and may check how you move, your strength and your balance.
- Treatment may include exercises to improve movement and build strength, and manual therapy, where the physio uses their hands to massage and move the area.
- You usually get advice on managing your symptoms and exercises to do at home between sessions.
In many areas of England you can refer yourself to NHS physiotherapy through community musculoskeletal (MSK) services, without seeing a GP first. Waiting times can be long. You can also pay to see a physio privately. The NHS says to check they are registered with the Health and Care Professions Council (HCPC).
How long ankle and foot pain tends to take
For sprains, the NHS says most feel better after 2 weeks, but to avoid strenuous exercise such as running for up to 8 weeks. Severe sprains can take months to get back to normal. Everyone is different, and a physio or GP can tell you more once they have assessed you.
Questions people ask about ankle and foot pain
Can a physio help with plantar fasciitis?
Plantar fasciitis is one of the problems the NHS lists for its community musculoskeletal (MSK) services, which include physiotherapy, and many adults in England can refer themselves. The NHS describes it as sharp pain between your arch and heel that is worse when you start walking. A physio can assess it and suggest stretches and changes to try.
Should I see a physio after a sprained ankle?
Most sprains can be treated at home and feel better after 2 weeks, the NHS says. If yours is taking longer than usual to get better, physiotherapy may help with recovery. Avoid strenuous exercise such as running for up to 8 weeks. Check the warning signs on this page first, because some injuries need an X-ray.
What shoes help with foot and heel pain?
The NHS suggests wide, comfortable shoes with a low heel and a soft sole, and soft insoles or heel pads. It suggests avoiding high heels and tight, pointy shoes, and not walking or standing for long periods, especially barefoot. A pharmacist can advise you on insoles, pads and painkillers.
Should I use ice or heat on a sore ankle?
Ice, for the first few days after an injury. The NHS suggests an ice pack wrapped in a tea towel for up to 20 minutes every 2 to 3 hours, and keeping your foot raised. It says to avoid heat, such as hot baths and heat packs, alcohol and massage for the first couple of days.
Sources
- NHS: Back pain page reviewed
- NHS: Shoulder pain page reviewed
- NHS: Elbow and arm pain page reviewed
- NHS: Wrist pain page reviewed
- NHS: Hip pain in adults page reviewed
- NHS: Knee pain page reviewed
- NHS: Ankle pain page reviewed
- NHS: Heel pain page reviewed
- NHS: Chest pain page reviewed
- NHS: Sprains and strains page reviewed
- NHS: Septic arthritis page reviewed
- NHS: Unintentional weight loss page reviewed
- NHS: Physiotherapy page reviewed
- NHS: Get NHS help for back or joint problems page reviewed
This is general information, not medical advice or a diagnosis. A physio or GP can assess your own situation.