Ankle or foot pain
Is impact activities, such as running, or walking giving you pain?
Below are tips and videos that might help to improve pain and get you back to fitness faster.
Before you start your journey to recovery, understand more about your pain here →
Quick tips -
Build up impact activities gradually and ensure you have good gastroc (upper calf) and lower calf (soleus) strength.
It is not advisable to run or do impact sports if you are unable to raise up onto tip toes. Check you can achieve at least 5 single foot calf raise on both sides.
Do not try to run or do impact sports if you have swelling in your foot / ankle.
If swelling is present or your ankle feels weak, compression socks can help to ease symptoms when walking at the early stage of an injury. My recommendation:
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Lower limb mobility
Pain in the ankle or foot may be linked to reduced flexibility in the hamstrings, calves and foot.
Try this flow created by Jade Cole - Yoga’na Flow.
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Lower limb strength
P+R Physiotherapy specialises in guiding you through ways to build strength, without pain. Whether you are an experienced runner or keen to get back to pain free dog walks you will learn simple ways to stay strong to recover faster and reduce future preventable injuries.
