Foot and ankle pain can significantly impact your daily activities and mobility. At PhysioRehab Group, with locations in Whitby, Bolton, and Brampton, we specialize in diagnosing and treating foot and ankle issues to help you recover and regain strength. Here's a detailed look at the causes, symptoms, treatments, and exercises for managing foot and ankle pain.
What Makes the Foot and Ankle Unique?
The foot and ankle are made up of multiple joints working together to support movement and stability. These include:
Ankle Joint: Connects the foot to the lower leg, allowing for flexion and extension.
Subtalar Joint: Located in the heel, enables inward and outward movement.
Midfoot: Comprises the arch and provides adaptability to surfaces.
Forefoot: Contains the long bones and toes for balance and propulsion.
These structures are supported by ligaments, muscles, tendons, and connective tissues like the plantar fascia, all of which contribute to proper mechanics and function.
Common Causes of Foot and Ankle Pain
Ankle Sprains: Ligament injuries caused by rolling or twisting the ankle beyond its range.
Plantar Fasciitis: Inflammation of the plantar fascia, causing heel pain, especially during the first steps in the morning.
Achilles Tendonitis: Irritation of the Achilles tendon due to excessive loading or tight calf muscles.
Tarsal Tunnel Syndrome: Nerve compression in the inner ankle causing pain and tingling.
Morton’s Neuroma: Nerve entrapment causing burning or numbness in the forefoot.
Flat Foot Deformity: Weakness or poor alignment leading to arch collapse.
Stress Fractures: Overuse injuries resulting in tiny cracks in the bones.
Treatment Options
At PhysioRehab Group, our team of physiotherapists, chiropractors, and other health professionals provide comprehensive care for foot and ankle pain. Treatment options include:
Physiotherapy: Exercises and modalities to improve strength, flexibility, and joint mechanics.
Chiropractic Care: Manual therapy to address misalignments and improve mobility.
Massage Therapy: Soft tissue techniques to reduce tension and promote healing.
Custom Orthotics: Tailored insoles to correct foot alignment and enhance shock absorption.
Acupuncture Therapy: Pain relief and inflammation reduction through targeted techniques.
Shockwave Therapy: Advanced technology to accelerate tissue healing and reduce chronic pain.
Exercises for Foot and Ankle Pain
A proper exercise program is essential for recovery. Here are some common exercises:
Resistance Band Strengthening: Strengthen ankle stabilizers by moving the foot against resistance.
Calf Raises: Build calf and Achilles strength by rising onto the balls of your feet.
Single-Leg Balancing: Improve stability by balancing on one foot, progressing to unstable surfaces.
Calf Stretching: Stretch tight calf muscles to improve ankle mobility and reduce strain.
Note: Perform these exercises only if pain-free and consult a physiotherapist for guidance.
Home Care Tips
Contrast Baths: Alternate between ice-cold and warm water to reduce swelling.
Proper Footwear: Use supportive shoes to avoid further strain.
Activity Modification: Avoid aggravating activities while gradually reintroducing movement.
Why Choose PhysioRehab Group?
At PhysioRehab Group, we focus on individualized care to address the root cause of your pain and support long-term recovery. With direct billing and locations in Whitby, Bolton, and Brampton, we make it convenient for you to access expert care.
Let us help you become stronger than yesterday. Contact us today to book your appointment and start your recovery journey!