Ankle and foot pain
Rolled ankles, Achilles pain, heel pain first thing in the morning and sore feet from running.
- No referral needed
- Book directly. Claim on the spot with eligible private health extras.
- Open six days
- Monday to Friday 8am–7pm, Saturday 8am–2pm.
- First visit
- Allow 45 minutes to an hour. Wear shorts and a loose top.
- Rear entrance
- 92 Parsons Street, Kensington, inside Renegade BJJ.
Sprains are common. Re-sprains are the problem
A rolled ankle is one of the most common injuries there is, and most heal well. The trouble is that many people stop rehab when the pain goes, before balance and strength have come back, and that's when ankles keep rolling.
Gradual foot and heel pain is usually about load: more walking, running or time on your feet than the tissues were ready for.
What we see most
Ankle sprains
Rolling the ankle on uneven ground, landing or in sport. Rehab focuses on balance and strength as well as settling the pain.
Achilles pain
Stiffness in the tendon first thing in the morning that eases as you warm up. Usually an overloaded tendon. Runners: calf, Achilles and shin pain.
Plantar heel pain
Sharp heel pain with the first steps in the morning or after sitting. Common in runners and people on their feet all day.
Shin pain
Aching along the shin in runners, or a sore spot on the bone that's worth checking quickly. Shin conditioning or a stress injury?
Mats and barefoot training
Toe sprains and foot pain from grappling, striking and training barefoot.
When to see a doctor first
Call 000 or go to an emergency department if you have:
- You can't take four steps on it straight after the injury, or there's tenderness right on the ankle bones
- You felt a snap or kick at the back of the ankle and can't push off properly
- A foot that's cold, very pale or numb after an injury
- Calf pain and swelling, especially after a long flight, surgery or being immobile
See your GP first if:
- A small spot on a bone that's very tender and getting worse with activity
- A hot, red, swollen foot or ankle with no injury
- Foot pain with numbness or burning, particularly if you have diabetes
If anything in your assessment points to a doctor, we'll tell you and explain why, rather than treat.
How ankle rehab usually runs
Protect and settle
Managing swelling, walking as comfort allows, and gentle movement early.
Restore movement
Getting the ankle bending and the calf working again.
Balance and strength
Single-leg balance, calf strength and control, which are the parts most people skip. If exercises will help, we take you through them in the session and you film them on your phone, so you know exactly how they go at home or in the gym.
Back to sport
Running, hopping, change of direction and sport-specific work, built up in steps.
How long does it usually take?
Typical ranges, not promises.
| Situation | Early change | Typical recovery |
|---|---|---|
| Mild ankle sprain | Within a week | 2–6 weeks |
| Moderate ankle sprain | 1–2 weeks | 6–12 weeks |
| Achilles tendon pain | 3–6 weeks | 3 months or more |
| Plantar heel pain | 3–6 weeks | 3–6 months |
Questions people ask
Do I need an X-ray for a sprained ankle?
Not always. An X-ray is usually needed if you could not take four steps straight after the injury, or if there is tenderness right on the ankle or foot bones. If in doubt, get checked.
How do I stop rolling my ankle?
Finish the rehab, especially balance and calf strength work, rather than stopping when the pain goes. That is the part that reduces the chance of another sprain.
Why is my heel sore in the morning?
Heel pain with the first steps of the day is typical of plantar heel pain, usually from load on the foot. It tends to respond to changes in load, strength work and footwear.
Can I keep running with Achilles pain?
Often, at reduced distance and pace, as long as pain stays mild and is no worse the next morning. A sudden snap or difficulty pushing off needs a doctor the same day.
Ankle or foot still not right?
Book an assessment in Kensington. No referral needed.