About ankle and foot pain
The ankle and foot carry your whole body weight with every step, so problems here quickly affect walking, work and exercise. Ankle sprains are among the most common injuries we see, and a sprain that is not rehabilitated properly can leave the ankle weak and prone to rolling again.
Heel and tendon pain, on the other hand, tends to creep in gradually with changes in activity, footwear or body weight, and needs a patient, structured approach.
What we assess and treat
Ankle and foot problems we commonly assess and treat:
- Ankle sprains and recurring ankle instability
- Plantar fasciitis (heel pain, often worst with the first steps in the morning)
- Achilles tendinopathy
- Shin pain (medial tibial stress syndrome)
- Stiffness and weakness after a fracture, cast or moon boot
- Forefoot and arch pain related to footwear, foot mechanics or training load
- Balance and confidence after an injury
How physiotherapy helps
Treatment is decided by the assessment, not before it. Depending on what we find, your plan may include:
- 01
Assessment
We assess the injury or pain, how the foot and ankle move and load, and what the rest of the leg is contributing.
- 02
Hands-on treatment
Joint mobilisation and soft-tissue techniques to restore movement and ease pain.
- 03
Strength and balance
Calf, foot and hip strengthening with balance and proprioception training, which is key to preventing re-injury.
- 04
Footwear and load advice
Practical guidance on shoes, surfaces, training volume and, where useful, taping.
- 05
Return to running and sport
Staged progression with clear criteria for moving from walking to running to sport.
When to see your doctor first
Some symptoms need a medical assessment before physiotherapy
- You could not take four steps straight after the injury, or cannot bear weight now
- Tenderness directly on the ankle bones or the outer edge of the foot after an injury
- Obvious deformity, or numbness and coldness in the foot
- A hot, red, swollen joint with fever
- Calf pain and swelling, particularly after a period of immobility
These are uncommon. If you are unsure, call the practice and we will guide you on the right first step.
Your first visit
- 1
Assessment
We talk through your history and symptoms, then assess how you move to find the cause.
- 2
Treatment
Hands-on treatment starts in the same session, matched to what the assessment shows.
- 3
Your plan
You leave knowing what we are treating, what to do at home, and what comes next.
Common questions
How long does plantar fasciitis take to improve?
It is often a slow condition that improves over several months with consistent loading, stretching and footwear changes. Progress is usually gradual, and the assessment helps set realistic expectations.
Should I wear a brace or strap my ankle?
Support can be useful in the early stages and when returning to sport. Long term, strength and balance training does more to protect the ankle than bracing alone. We advise based on your assessment.
When can I run again after an ankle sprain?
Once you can walk without pain, have regained movement and can balance and hop comfortably. Rather than a fixed date, we use these milestones to guide the return.
Related conditions
This page is general information about physiotherapy for this condition. It is not a diagnosis and does not replace an individual assessment. If you are worried about your symptoms, please contact the practice or see your doctor. Reviewed 2026-09-10. Physiotherapy services are provided by Candice Paulse, BSc Physiotherapy (UCT), registered with the HPCSA (PT 0091502).