Everything you need to know about ankle pain
In pain and worried or unsure what to do? We’re Here.
Ankle pain is extremely common — more than 25,000 people experience ankle pain in the UK every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
If you’re reading this with a swollen ankle, struggling to weight bear, the pain is reproduced when you roll your ankle in (inversion) or you’re bracing yourself to take a step thinking “This ankle pain is really bothering me”
— here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Plantar fascia strength
Purpose:
Strengthens the plantar fascia through engagement
How to do it:
- Standing upright have your feet flat on the floor
- Stretch your toes as long and wide as possible to grip as much of the ground as possible
- Bring your hip forwards – knees should be directly above big toes (use support as necessary)
- Push your toes firmly into the ground as if you were trying to scrunch up your midd foot
- You should feel a ache or tension in the middle of your feet and toes
- Hold 5 seconds
Reps:
Hold 5 seconds,
8-10 repetitions,
2-3 sets daily.
n.
Postural adjustments
- Shin muscle exercise (tibialis anterior)
Purpose:
Supports the ankle control by improving ankle strength and shock absorption
How to do it:
- Stand with your back flat against a wall
- Feet shoulder-width apart
- Feet positioned approximately 6 inches away from the wall
- Attach a taut resistance band that is stretched around both forefeet
- Keeping your body still, lift your forefoot so you come onto your heels (toes lift upwards)
- Hold this position for 5 seconds
- Slowly lower & repeat
Reps:
Hold 5 seconds
10-12
2-3 sets daily.
Self massage (after 3+ days)
Light – medium pressure cupping and rubbing the outside and inside of your knee. This will calm muscle spasm and reduce pain.
Anti-inflammatories (e.g ibuprofen)
Help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific ankle pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting ankle pain that is not eased by rest or position and is rapidly worsening.
Ankle pain following a significant trauma (e.g. fall, accident, car crash).
Ankle pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat ankle pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating ankle pain in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduces stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build ankle-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment, helping us make reall progress.
Get in Touch
Give us a call
0101020203
WhatsApp us
0101020203
…Or fill out the form below and we’ll get in touch withing 24 hours!