Foot and Ankle Injuries

What It Is
Plantar fasciitis is a common and painful condition caused by damage or inflammation to the plantar fascia, a thick band of connective tissue running along the bottom of the foot. It often develops over time and can result from factors such as repetitive stress from running, wearing worn-out or unsupportive shoes, weak leg or foot muscles, or a limp caused by another injury. Plantar fasciitis is characterized by sharp, stabbing pain in the heel or arch, especially during the first few steps in the morning or after prolonged periods of inactivity.

How Physiotherapy Can Help
Physiotherapy provides effective solutions to reduce pain, promote healing, and restore function in the foot. Our treatments for plantar fasciitis include:

• Manual Therapy: To improve foot mechanics, release tension in the plantar fascia, and reduce stress on the tissue.
• Shockwave Therapy: To stimulate tissue repair and enhance blood flow, promoting faster healing and pain relief.
• Custom Orthotics: Properly fitted orthotics help provide support, distribute pressure evenly, and reduce strain on the plantar fascia.
• Strengthening and Stretching Exercises: To build strength in the foot and leg muscles, improve flexibility, and address underlying biomechanical issues.
• Footwear Advice: Guidance on selecting supportive shoes to reduce stress on the plantar fascia and prevent recurrence.
• Activity Modification: Advice on adjusting training plans, running mechanics, or daily activities to allow the tissue to heal effectively.

What It Is
Achilles tendinopathy is a condition affecting the Achilles tendon, which connects the calf muscles to the heel bone. It often develops from overuse, repetitive stress, or sudden increases in physical activity. Contributing factors include tight calf muscles, improper footwear, and poor running mechanics. This condition typically causes pain, stiffness, and swelling near the back of the heel, especially during or after activity.

How Physiotherapy Can Help
Physiotherapy can relieve pain and improve tendon health with:

• Manual Therapy: Techniques to improve calf and ankle mobility and reduce strain on the tendon.
• Shockwave Therapy: Helps stimulate tissue repair and reduce chronic pain in the tendon.
• Progressive Strengthening Exercises: Designed to rebuild tendon strength and improve ankle function gradually.
• Custom Orthotics: Provides proper foot alignment, reducing unnecessary stress on the tendon during activity.
• Training Advice: Adjusting activity levels and introducing safe progressions to prevent further overuse.

What It Is
Ankle fractures occur when one or more bones in the ankle joint break, often due to a fall, a sports-related injury, or an accident. Fractures can vary in severity, from small cracks to complete breaks, and may involve swelling, bruising, pain, and difficulty bearing weight.

How Physiotherapy Can Help
Once cleared for rehabilitation, physiotherapy helps restore ankle strength and mobility with:

• Manual Therapy: Improves joint mobility and reduces stiffness following immobilization.
• Balance and Proprioception Training: Exercises to restore stability and confidence in weight-bearing.
• Strengthening Exercises: Focused on rebuilding muscle strength in the lower leg and foot to support the healing ankle.
• Bracing or Support: Temporary support to protect the ankle during recovery and early weight-bearing.
• Gradual Return to Activity: Guidance on safely resuming daily tasks and sports while avoiding setbacks.

What It Is
Flat feet, or pes planus, occur when the arch of the foot collapses, causing the entire sole to come into contact with the ground. This can result from genetics, weak foot muscles, or improper footwear. Flat feet can lead to pain, fatigue, and increased stress on the ankles, knees, and hips.

How Physiotherapy Can Help
Physiotherapy supports better foot mechanics and reduces symptoms by:

• Strengthening Exercises: Target the intrinsic foot muscles to help build a stronger, more supportive arch.
• Stretching: Focuses on relieving tension in the calf and foot muscles that can worsen flat feet.
• Custom Orthotics: Helps provide arch support, reduce strain, and improve foot alignment during walking and running.
• Manual Therapy: Addresses mobility restrictions in the foot and ankle that may contribute to discomfort.
• Postural Training: Teaches proper alignment and weight distribution to reduce stress on the feet and legs.