The 3 Simple Steps To Ending Foot & Ankle Pain And Exercising Again Within Days! (…if you’ve had an acute injury and still need to see a Physio…)

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  1. Use Ice (…Not Heat) To Stop Pain

Ice is by far the best way to ease pain.

My tip, use ice whenever you’re feeling achy or painful, such as at the end of a very busy day or if you have been out for a long walk. This principle is particularly important if your ankle or Achilles tendon appears swollen or red. Any pain underneath the heel of your foot will also settle by following this principle.

Apply an ice pack for 10 minutes or so, little but very often (every hour). This is very important if the injury is “new” or just a couple of days old.

  1. Use Heat To Loosen Up Stiffness (Not Ice)

And here’s when to use heat for ankle and foot pain.

My tip would be to apply a heat on a morning when your ankle/achilles is likely to be feeling more stiff, than painful. This sends a rush of blood to the injured area making it feel a little more loose and supple. Another tip would be to stretch the achilles or ankle by moving your foot up and down and side to side, whilst in bed, for 5-10 minutes, before you stand up.

This also helps blood supply to the injured area meaning you’ll feel a lot less pain when you first step out of bed or take a walk along the corridor. Again, 10 minutes should do it.

  1. Avoid “Too Much Rest”

If your injury is new or recent, it’s really important to avoid the long-term complications that come with too much rest. You can achieve this by getting “safely” active. For something like an ankle sprain, most doctors will advise rest – and lots of it. But most of them would be wrong to do so.

You absolutely must consult the right person such as a Physio for appropriate advice on ways to get active again, safely, fast. For if not, then it’s not uncommon for that very same ankle sprain to develop into something much more problematic than the initial pain – that being long term scar tissue and persistent pain which will limit simple things like twisting and turning when you walk or run.

With any foot or ankle sprain…walking, swimming, cycling and even very gentle, straight line jogging should be encouraged from as early as 5-7 days. If not, then things like achilles tendon problems and plantar fasciitis are absolutely inevitable as a consequence of failing to take such advice.

Please also know that there is a very strong link between having suffered an ankle sprain, and then suffering with achilles tendon problems (and plantar fasciitis) and vice versa. Thus, early movement (safe) is important.

Get Physical With Physiotherapy

There isn’t a faster way to END foot and ankle pain than by going to see a Physio. Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax those tight aching muscles, loosen and lubricate stiff, stuck and painful joints, and strengthen your body so that you can go back to doing the things that you love.

You can often leave a good Physio session with concerns eased and physical pain reduced, inside 30-40 minutes.

Here at Bodies Under Construction all of our team have vast experience dealing with Foot and Ankle Pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your foot and. ankle. We have a free guide that we can send you. Connect with us on 020 87474 029(Chiswick) , 020 87887 804(Putney) or email us on and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.


About the Author: Leslie Abrahams

fullsizeoutput_39a3Every week, for over 20 years, 100’s of people aged have consulted Leslie Abrahams looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness. He has previously worked and travelled with high-level athletes in the field of cycling and volleyball. Leslie also has a special interest in Spinal Treatments and Rehabilitation, lower limb injuries, and has experience dealing with patients post injury or surgery.

Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the founder of Bodies Under Construction Clinics situated in Chiswick and Putney, London. South West London’s Specialist Private Physiotherapy Practice for People of all ages, but especially those in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Leslie Abrahams