🦶 Foot and Ankle Pain: Common Causes and When to See a Physio

Foot and ankle pain can affect anyone — from runners training for their next event, to people who spend long hours on their feet at work, or even those who’ve recently increased their activity levels. Because the foot and ankle form the foundation for nearly every movement we make, pain or dysfunction in this area can have a ripple effect through the entire body — impacting your knees, hips, and back.

At Body Fit Physiotherapy in North Adelaide, we frequently see people with foot and ankle problems caused by a mix of poor biomechanics, overuse, and load management issues. The good news is that most causes can be treated effectively with the right combination of physiotherapy, exercise, taping, and footwear advice.

In this article, we’ll cover the most common causes of foot and ankle pain, when to seek help, and how physiotherapy can get you back on your feet.

⚡ Common Causes of Foot and Ankle Pain

1. Plantar Fasciitis

What it is: Plantar fasciitis is inflammation or degeneration of the plantar fascia, a thick band of tissue running along the bottom of your foot from the heel to the toes.

Typical symptoms:

• Sharp heel pain, especially with the first steps in the morning.

• Pain after long periods of standing or walking.

Causes and risk factors:

• Sudden increases in walking or running load.

• Poor footwear or flat shoes with little arch support.

• Tight calves and limited ankle mobility.

• Weak intrinsic foot muscles.

Evidence-based management: Research supports combining load management, strengthening exercises, and manual therapy for optimal outcomes (Rathleff et al., 2015).

At Body Fit, we use techniques like moccasin taping, demonstrated on our YouTube channel, to provide short-term pain relief by supporting the plantar fascia and unloading the heel. This allows patients to stay active while addressing the underlying cause.

2. Achilles Tendinopathy

What it is: An overuse condition of the Achilles tendon, which connects your calf muscles to your heel bone.

Typical symptoms:

• Morning stiffness or pain above the heel.

• Pain when walking upstairs, running, or jumping.

Contributing factors:

• Sudden spikes in training intensity or hill running.

• Tight calf muscles and reduced ankle dorsiflexion.

• Poor footwear or biomechanical imbalances (e.g. overpronation).

Evidence-based management: Progressive strengthening and loading programs are the cornerstone of rehabilitation. Eccentric calf training, in particular, has strong support in the literature (Alfredson et al., 1998; Malliaras et al., 2013).

Adjunct treatments include:

• Heel lifts or orthotics to temporarily offload the tendon.

• Manual therapy and soft tissue release for mobility.

• Night splints, as discussed in our YouTube video, which can help in chronic cases by reducing morning stiffness.

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3. Ankle Sprains and Instability

What it is: Ankle sprains are among the most common sporting injuries and occur when the ligaments — most often the lateral ligaments on the outside of the ankle — are overstretched or torn.

Typical symptoms:

• Pain, swelling, and bruising on the outer ankle.

• Instability or a “giving way” sensation during walking or sport.

Contributing factors:

• Previous ankle injuries.

• Weakness in the ankle stabilisers, particularly peroneal muscles.

• Poor balance or delayed neuromuscular control.

Evidence-based management:Physiotherapy focuses on three key phases:

1. Early protection and swelling control.

2. Restoring movement and strength.

3. Balance and proprioception training to prevent recurrence (Doherty et al., 2017).

We may also use ankle taping or bracing, such as the techniques shown on our YouTube channel, to support the ankle during return to sport or daily activity.

👟 The Role of Footwear and Biomechanics

Inappropriate footwear is a common culprit behind persistent foot and ankle pain. Shoes that are too flat, worn out, or lack adequate support can lead to excessive strain on the fascia, tendons, and joints.

Physiotherapists at Body Fit perform gait and biomechanical assessments to determine whether your pain is linked to foot mechanics, such as:

• Overpronation (foot rolling in too much).

• Supination (rolling out too much).

• Reduced ankle dorsiflexion.

• Poor load transfer through the foot during walking or running.

By correcting these issues through strengthening, mobility work, and footwear advice, we help you move more efficiently and pain-free.

🦶 When to See a Physiotherapist

You should seek professional advice if:

• Pain persists for more than a few days or interferes with walking.

• You notice swelling, bruising, or changes in your gait.

• Pain worsens with activity or first thing in the morning.

• You’ve had multiple ankle sprains or ongoing instability.

Early intervention leads to faster recovery and prevents chronic problems such as recurrent sprains or long-standing tendinopathy.

🧠 How Physiotherapy Can Help

At Body Fit Physiotherapy, North Adelaide, we provide a holistic and evidence-based approach to managing foot and ankle pain:

• Comprehensive assessment of strength, mobility, and biomechanics.

• Individualised exercise programs for strength, balance, and flexibility.

• Manual therapy and dry needling to reduce stiffness and pain.

• Taping techniques (e.g., moccasin or supportive ankle taping) for short-term relief.

• Footwear advice and load management strategies.

Our goal is to help you not only recover from pain but build resilience so you can move with confidence and avoid future injury.

📚 Evidence & References

• Alfredson H, et al. Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis. Am J Sports Med. 1998.

• Malliaras P, et al. Achilles and patellar tendinopathy loading programmes: A systematic review comparing clinical outcomes and identifying potential mechanisms. Sports Med. 2013.

• Rathleff MS, et al. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial. Scand J Med Sci Sports. 2015.

• Doherty C, et al. The incidence and prevalence of ankle sprain injury: A systematic review and meta-analysis. Sports Med. 2017.

🦶 Take the Next Step

If you’re dealing with foot or ankle pain, don’t let it limit your activity. Our team at Body Fit Physiotherapy in North Adelaide will identify the root cause, provide hands-on care, and design a tailored exercise and taping plan to get you moving again.

👉 Book an appointment today and take your first step toward pain-free movement.