Don’t let ankle pain slow you down. Physiotherapy can provide effective relief and get you back to your normal activities in no time. Whether you’re dealing with chronic pain or a recent injury, our team of experienced physiotherapists can help accurately diagnose the root cause of your pain and develop a customised treatment plan to address your specific needs. From gentle exercises to manual therapy and modalities, we’ll work with you every step of the way to alleviate your pain and improve your mobility.
Common Causes of Ankle Pain and How Physiotherapy Can Help
Many possible ankle pain causes include previous spraining or other injuries, overuse, and osteoarthritis. But no matter the cause, physiotherapy can alleviate pain and improve mobility. Our team of experienced physiotherapists will work with you to accurately diagnose the root cause of your ankle pain and develop a personalised treatment plan to help you get back on your feet.
Benefits of Physiotherapy for Chronic Ankle Pain
Chronic ankle pain can be frustrating and debilitating, but physiotherapy can help. Our skilled therapists use techniques like manual therapy and exercise to decrease pain and improve function. Not only is physiotherapy for ankle pain highly effective, but it’s also much less invasive than other forms of ankle pain relief, like steroid injections, surgery or other pain medication. With regular physiotherapy sessions, you can expect to experience reduced pain, increased flexibility and improved overall quality of life.
How to Prevent Ankle Pain
Ankle pain can be a real downer, but you can take steps to prevent it from occurring or exacerbating it, from stretching and strengthening exercises to proper footwear and injury prevention techniques. Here are our top tips to prevent ankle pain:
- Wear proper footwear: Wear shoes that fit well and correctly support your feet and ankles.
- Warm up and stretch: Before engaging in any physical activity, it’s essential to warm up properly and stretch your ankles and other muscles to prevent injury.
- Strengthen your ankles: Exercises that target the muscles in your ankles can help strengthen them and prevent injury.
- Use proper sport and physical technique: Whether playing sports or performing household tasks, use proper technique to avoid twisting or spraining your ankles.
- Avoid high-impact activities: If you’re prone to ankle pain or have a history of ankle injuries, it’s best to avoid high-impact activities such as running or jumping.
When to See a Physiotherapist and What to Expect
If you’re experiencing ongoing or severe ankle pain, seeking help from a qualified physiotherapist is important. It’s especially vital to see a physiotherapist or medical professional if your ankle pain keeps getting worse, your ability to walk has changed, your ankle joint becomes hot or swollen, or you experience early morning stiffness that lasts longer for 30 minutes.
Our team will perform a thorough evaluation to determine the root cause of your pain and develop a customised treatment plan to get you back to your normal activities as quickly as possible. You can expect significant improvements in your pain and mobility with the proper care and guidance.
Exercise Your Way to Stronger Ankles
At our practice, exercise is one of the most important tools in the physiotherapy toolbox. If exercise doesn’t worsen your ankle pain, using your ankle a little for some gentle movements at home can go a long way in rehabilitating your ankle, reducing your ankle pain and getting you stronger again. Here are some great exercises to help strengthen your ankles:
Alphabet ankle exercise
- Start off sitting barefoot and lift your foot off the floor.
- Keeping your movements controlled and slow, try using your toes and ankle to draw the different shapes of each alphabet letter – a through to z.
Try doing this 3 times daily. If you like, you can even use a pen or crayon!
Heel raises
This exercise helps improve the circulation to your lower legs while simultaneously improving your ankle joint mobility.
- Begin by sitting on a chair with your feet flat on the floor.
- Slowly raise your legs up until you’re on your toes.
- Hold this position for a few seconds, then gradually move back into your starting position in a controlled way.
Step dorsiflexion
This exercise helps mobilise your ankle and stretch your calf.
- Put your foot on a stair or step.
- Bring your upper leg forward over your foot, bending your ankle.
- Now, go back to your starting position and do this again.
Our experienced Sydney physiotherapists will work with you to develop an exercise program that targets your specific needs and goals. From balance and stability exercises to strength training and stretching, we’ll help you build stronger, more resilient ankles.
Our Ankle Pain Treatment Plan
Whether you’re dealing with a sprain, strain or other type of ankle pain, our team has the expertise to get you back on your feet. We use a variety of treatments for ankle pain, including manual therapy, group physio rehab exercise, and accurate diagnostic tools like gait analysis to reduce pain and improve function. With our comprehensive treatment plan, you can expect significant improvements in your ankle pain.