How Physiotherapy Can Help Ankle Pain

Understanding Ankle Pain

The ankle is a complex joint made up of bones, ligaments, tendons, and muscles that all work together to allow movement and provide stability. The joint bears a significant amount of weight and absorbs forces with every step, jump or change of direction.

Because of this, the ankle is particularly susceptible to:

• Acute injuries (e.g., sprains, strains, fractures)
• Overuse conditions (e.g., tendinopathies, impingement)
• Instability or weakness
• Post-surgical stiffness or weakness
• Chronic pain due to previous injury or joint degeneration

It’s important to get a proper diagnosis and targeted treatment to avoid complications and long-term issues like instability, arthritis or recurrent sprains.

Common Ankle Conditions We Treat at PR Physio

At PR Physio, we regularly assess and treat a wide range of ankle conditions, including:

1. Ankle Sprains

One of the most common ankle injuries, sprains occur when ligaments are overstretched or torn, usually due to rolling or twisting the ankle. They often cause pain, swelling, bruising and difficulty bearing weight.

2. Chronic Ankle Instability

If you’ve sprained your ankle multiple times or haven’t fully rehabilitated it, you may develop chronic instability, where the ankle feels wobbly or gives way, particularly on uneven surfaces.

3. Achilles Tendinopathy

This condition involves pain and stiffness in the Achilles tendon, typically due to overuse. It’s common in runners, athletes and people with tight calf muscles or poor biomechanics.

4. Peroneal Tendinopathy

Irritation of the peroneal tendons (on the outer side of the ankle) can cause lateral ankle pain, particularly during or after activity.

5. Posterior Ankle Impingement

Compression of soft tissue at the back of the ankle, often seen in dancers, gymnasts and people who frequently plantarflex (point their toes).

6. Osteoarthritis

Degenerative changes in the ankle joint can cause stiffness, pain and reduced range of motion, particularly after a history of injury.

7. Fracture Rehabilitation

Post-fracture care is crucial for restoring strength, mobility and balance after a period of immobilisation in a boot or cast.

How Physiotherapy at PR Physio Can Help

At PR Physio, our approach to treating ankle pain is comprehensive and tailored to your individual needs. We don’t just treat symptoms, we get to the root cause of the problem and guide you through every step of your recovery.

Here’s how we can help:

1. Thorough Assessment and Diagnosis

The first step is understanding the exact nature of your ankle problem. During your initial consultation, we will:

• Take a detailed history of your symptoms, injury and lifestyle
• Perform a hands-on assessment of your ankle’s range of motion, stability and strength
• Check for signs of ligament damage, tendon irritation, swelling or joint restriction
• Assess your gait (walking) and functional movements (e.g. squats, stairs, jumping)
• Identify any biomechanical issues contributing to your pain

A clear diagnosis allows us to develop a precise and effective treatment plan that meets your goals, whether it’s returning to sport, improving mobility or simply walking without pain.

2. Pain Management and Hands-On Therapy

Our first goal is to help relieve your pain and restore movement. Depending on your condition, we may use a combination of:

• Joint mobilisation or manipulation to improve mobility
• Soft tissue massage to release tension and reduce inflammation
• Dry needling to reduce muscle tightness and pain
• Taping or bracing to support the ankle and promote healing
• Ice or heat therapy to reduce swelling and discomfort

These techniques are designed to relieve symptoms, improve blood flow and allow you to move more freely and comfortably.

3. Targeted Rehabilitation Exercises

Rehabilitation is the cornerstone of ankle recovery. At PR Physio, we tailor a progressive exercise programme to help you rebuild:

• Mobility – Regaining normal ankle range of motion
• Strength – Strengthening the foot, ankle and calf muscles
• Balance and proprioception – Improving joint awareness to prevent future sprains
• Stability – Ensuring the ligaments and surrounding muscles support your ankle
• Coordination – Helping you move safely and confidently

These exercises are carefully progressed based on your healing stage and goals. Whether you’re returning to the field or just want to walk comfortably, we’ve got you covered.

4. Gait and Movement Retraining

Ankle pain can change the way you move, leading to compensations that may cause further pain in the knee, hip or lower back. We’ll assess your gait and teach you how to walk and move efficiently again, minimising the risk of further injury.

5. Return to Sport or Work Planning

If you’re recovering from a sports injury or workplace accident, we’ll guide you through a structured return-to-activity plan. This may include:

• Sport-specific drills (e.g. running, jumping, cutting)
• Agility and reaction training
• Workload management and pacing strategies
• Functional testing to ensure readiness for return

We work with athletes, tradespeople, office workers and everyone in between, helping you safely return to your daily demands.

6. Education and Injury Prevention

Understanding your injury and knowing how to manage it is key. We’ll help you:

• Understand your condition and what caused it
• Modify activities that aggravate your symptoms
• Choose appropriate footwear and orthotics if needed
• Develop a home programme to maintain strength and flexibility
• Avoid re-injury with prevention strategies