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Ankle & Foot Pain Treatment in Canberra
Helping You Move Beyond Ankle & Foot Pain
Foot and ankle pain can affect walking, running, work, sport, and everyday activities. The foot and ankle contain numerous joints, muscles, tendons, ligaments, nerves, and connective tissues that work together to absorb load and allow efficient movement. Pain can develop following an injury, repetitive loading, changes in activity levels, footwear, training demands, or sometimes without a single obvious cause.
Where Do You Feel Ankle And Foot Pain?
While pain location alone cannot diagnose a condition, understanding where you feel pain can provide useful clues about which structures may be involved.
1. Pain Around The Outside Of The Ankle
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This may be associated with:
- Lateral ankle sprain
- Chronic ankle instability
- Peroneal tendinopathy
- Sinus tarsi syndrome
- Sural nerve irritation
- Ankle joint irritation or osteoarthritis
2. Pain Around The Inside Of The Ankle
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This may be associated with:
- Medial ankle (deltoid ligament) sprain
- Medial ankle impingement
- Tibialis posterior tendinopathy
- Tarsal tunnel syndrome
3. Pain At The Back Of Ankle
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This may be associated with:
- Achilles tendinopathy
- Insertional Achilles tendinopathy
- Retrocalcaneal irritation
4. Pain Under The Heel
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This may be associated with:
- Plantar fasciitis (or fasciopathy)
- Heel fat pad irritation
- Baxter's nerve irritation
5. Pain Around The Front Of The Foot Or Toes
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This may be associated with:
- Hallux valgus (bunion)
- Morton's neuroma
- Forefoot overload
- Foot osteoarthritis
6. Numbness, Tingling, Or Burning Around The Foot
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This may be associated with:
- Tarsal tunnel syndrome
- Sural nerve irritation
- Deep peroneal nerve entrapment
- Baxter's Nerve Irritation
- Diabetic neuropathy
- Referred symptoms from the lower back
Common Causes Of Ankle And Foot Pain
1. Ankle Sprain
An ankle sprain occurs when one or more ligaments are stretched beyond their normal capacity, often following a twisting injury. Early education, progressive loading, and exercise-based rehabilitation may help support recovery and reduce the risk of recurrent sprain
- Pain
- Swelling
- Bruising
- Difficulty walking
- Reduced confidence on uneven ground
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Common symptoms
- Previous ankle sprains
- Balance deficits
- Reduced ankle mobility
- Fear of reinjury
- Returning to sport too quickly
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What may influence recovery
2. Chronic Ankle Instability
Some people continue to experience repeated ankle sprains, instability, or a feeling that the ankle may"give way" after an initial injury. Exercise-based rehabilitation is considered one of the most effective treatment approaches.
- Repeated ankle sprains
- Giving-way sensation
- Poor balance
- Reduced confidence in the ankle
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Common symptoms
- Previous ankle sprains
- Reduced proprioception
- Reduced strength
- Reduced neuromuscular control
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What may influence this condition
3. Achilles Tendinopathy
The Achilles tendon connects the calf muscles to the heel bone and helps transfer force during walking,running, and jumping
- Pain at the back of the ankle
- Morning stiffness
- Pain during running or jumping
- Reduced tolerance to exercise
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Common symptoms
- Sudden increases in running volume
- Hill running
- Sprinting
- Reduced calf strength
- Inadequate recovery
- Previous tendon pain
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What may influence this condition
- Good heel cushioning to reduce stress on achilles tendon
- Slightly higher heel-to-toe drop
- Soft heel collar to reduce irritation around the tendon
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Recommended shoes for this condition
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Adapted from Robert et al. (2021).
4. Plantar Fasciitis (or Fasciopathy)
Plantar fasciitis is one of the most common causes of pain underneath the heel, often related to reduced tolerance of the plantar fascia to the loads being placed upon it.
- Heel pain
- Pain with the first few steps in the morning
- Pain after prolonged standing
- Pain during walking or running
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Common symptoms
- Increased walking or running
- Prolonged standing
- Reduced calf flexibility
- Reduced foot and calf strength
- Recovery capacity
- Footwear comfort
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What may influence this condition
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Recommended shoes for this condition
- Shoes with good cushioning
- Moderate arch support
- Rocker sole designs
- Slightly stiffer soles
5. Ankle & Foot Osteoarthritis
Osteoarthritis can affect the joints of the foot and ankle, particularly following previous injury or overmany years of joint loading.
- Joint pain
- Stiffness
- Swelling
- Reduced walking tolerance
- Difficulty on uneven ground
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Common symptoms
- Previous injury
- Age-related changes
- Joint loading history
- Muscle strength
- Physical activity levels
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What may influence this condition
- Cushioned midsoles
- Stable footwear
- Rocker sole designs to reduce stress on painful joints
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Recommended shoes for this condition
6. Bunion (Hallux Valgus)
Hallux valgus is a gradual change in the position of the big toe, often resulting in a prominent bump onthe inside of the foot.
- Pain around the base of the big toe
- Difficulty fitting into footwear
- Irritation from shoes
- Forefoot discomfort during walking
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Common symptoms
- Genetics
- Foot shape
- Narrow footwear
- Higher-heeled footwear
- Joint mobility and loading patterns
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What may influence this condition
- Wide toe box
- Flexible upper materials
- Lower heel height
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Recommended shoes for this condition
7. Morton's Neuroma
Morton's neuroma involves irritation of a nerve between the toes, most commonly between 3rd and 4th toes.
- Burning pain in the forefoot
- Tingling into the toes
- Feeling like standing on a pebble
- Symptoms aggravated by tighter footwear
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Common symptoms
- Wide toe box
- Lower heel height
- Adjustable lacing
- Reduced forefoot compression
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Recommended shoes for this condition
Common Causes Of Ankle And Foot Pain
1. Can Running Cause Foot Or Ankle Pain?
Running itself is not necessarily harmful. Many running-related injuries occur when training loads increase faster than the body can adapt.
- Sudden increases in running distance
- Increased speed work
- More hill running
- Reduced recovery
- Previous injury
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Factors that may contribute include:
Not necessarily. Many foot and ankle conditions improve while remaining active. The goal is often to modify activity to a level that is tolerable and allows recovery, rather than avoiding movement altogether.
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Should I Stop Running If I Have Foot Pain?
2. Do I Need Orthotics?
Orthotics may help some people reduce symptoms and improve comfort during walking or running.
- They are not necessary for everyone
- They do not permanently correct foot posture
- Custom orthotics are not always superior to prefabricated options
- Many people improve without orthotics.
-
However:
Foot shape may influence how forces are distributed through the foot and lower limb, but it is rarely the sole cause of pain.
Many people with flat feet or high arches remain completely symptom free throughout their lives. Assessment should focus on how the foot functions and tolerates load rather than trying to achieve one "ideal" foot posture.
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Are Flat Feet Or High Arches Causing My Pain?
3. Do I Need An X-ray?
The Ottawa Ankle Rules are a validated clinical decision tool used to help determine whether X-ray imaging may be needed following an acute foot or ankle injury to rule out a fracture
- unable to bear weight immediately after the injury and during assessment
- unable to take 4 steps
- tenderness over specific areas of the ankle or foot bones
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Assessment may be recommended if:
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Adapted from Gomes et al. (2022).
4. What Should I Do In The First Few Days After An Ankle Or Foot Injury?
A commonly used approach in the first few days following an injury is known as PEACE (Immediately After Injury) & LOVE (After The Initial Phase), which emphasises protecting the injured area initially, followed by progressive loading and rehabilitation as symptoms allow.
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Adapted and redesigned from Dubois & Esculier (2020).
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Adapted and redesigned from Martin et al. (2021).
5. What Is Tendinopathy?
Tendinopathy refers to persistent tendon pain and reduced function that is often related to mechanical loading, such as running, jumping, changes in training volume, returning to sport too quickly, and repetitive work or recreational activities
Not necessarily. Pain and imaging findings do not always match. Many people have tendon changes on ultrasound or MRI without symptoms, while others experience pain despite relatively minor structural findings. Current research suggests that tendon pain is influenced by a combination of tissue changes, tendon sensitivity, and loading demands rather than structural damage alone.
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Does Tendon Pain Mean My Tendon Is Damaged?
Current research suggests that tendon pain is not simply the result of inflammation or tissue damage. Tendons are living tissues that continuously adapt to the demands placed upon them. Symptoms may develop when the load applied to a tendon exceeds its current capacity to tolerate and recover from that load. Recent research suggests that early tendon symptoms may be associated with increased blood flow and temporary tendon swelling before more substantial structural changes occur.
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What May Influence Tendinopathy?
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Adapted from Xu et al. (2025).
Usually not. Complete rest may temporarily reduce pain, but it may also reduce the tendon’s ability to tolerate future loading as tendons respond positively to appropriate loading.
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Should I Completely Rest Tendon Pain?
Modern tendinopathy rehabilitation generally focus on gradually rebuilding tendon capacity through progressive loading and returning to normal activities while keeping symptoms at a manageable level.
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How Is Tendinopathy Usually Rehabilitated?
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Adapted and redesigned from Williams and Gyer (2025)
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Adapted from Merkel et al. (2025).
When Should I Seek Medical Attention?
Medical assessment may be recommended if you experience:
Significant swelling, bruising, or deformity
Inability to bear weight after an injury
Severe or worsening pain
Numbness, tingling, or weakness
Pain after significant trauma
Sudden calf swelling or unexplained shortness of breath
Symptoms that continue to worsen despite appropriate care
Fever, redness, or signs of infection
How Can We Help With Ankle & Foot Pain?
1. Thorough Assessment
We aim to understand not only where your pain is located, but also the factors that may be contributing to your symptoms.
✔ Detailed history
✔ Movement assessment
✔ Strength assessment
✔ Orthopaedic test
✔ Neurological test
✔ X-ray if indicated
2. Understanding your condition & Making sense of your pain
Many ankle and foot conditions can sound complicated or concerning. Our goal is to help you understand what may be contributing to your symptoms, what current research tells us about your condition, and what recovery may realistically look like.
Understanding your condition often helps people feel more confident about returning to normal activities, exercise, and sport.
3. Understanding Load And Capacity
Ankle and foot pain is often influenced by the relationship between the demands being placed on the body and its ability to tolerate those demands. Factors such as training volume, running load, work demands, recovery, strength, and general health may all influence symptoms. Understanding these factors helps guide decisions around activity modification, exercise, and recovery.
4. Treatment
At Motion Wellness Chiropractic, our goal is not simply to reduce pain, but to help you build confidence, improve function, and return to the activities that matter to you.
Hands-on care
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Chiropractic adjustment
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Joint mobilisation
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Stretching muscles
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Soft tissue techniques
Manual therapy may be used when appropriate to help improve comfort, reduce pain sensitivity, and support movement.
Exercise
Individualised exercises designed to improve movement, physical capacity, and confidence.
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Load management
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Stretching & Strengthening
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Balance exercise
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Plyometric exercise
Lifestyle Guidance
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Sleep intervention
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Stress management
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Dietary guidance
Pain can be coming from various factors, including sleep, stress, diet and daily habits
Shoes Assessment
We assess your footwear and activity demands to help determine whether different shoe characteristics may better suit your condition.
Reference
Bise, C., Lutz, A. and Martin, R., 2025. Heel pain–plantar fasciitis: revision 2023. Journal of Orthopaedic & Sports Physical Therapy, 55(8), pp.554-554.
Bojovic, M., Dimitrijevic, S., Olory, B.C., Eirale, C., AlSeyrafi, O., AlBaker, A.A., Krivokapic, B., Jeremic, D. and DHooghe, P., 2025. Overview of nerve entrapment syndromes in the foot and ankle. International Orthopaedics, 49(4), pp.853-862.
Chimenti, R.L., Neville, C., Houck, J., Cuddeford, T., Carreira, D. and Martin, R.L., 2024. Achilles pain, stiffness, and muscle power deficits: midportion achilles tendinopathy revision–2024: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health from the Academy of Orthopaedic Physical Therapy of the American Physical Therapy Association. Journal of Orthopaedic & Sports Physical Therapy, 54(12), pp.CPG1-CPG32.
Del Duchetto, F., Dussault-Picard, C., Gagnon, M., Dixon, P. and Cherni, Y., 2024. Can Foot Orthoses Benefit Symptomatic Runners? Mechanistic and Clinical Insights Through a Scoping Review. Sports Medicine-Open, 10(1), p.108.
de Vos, R.J., Van Der Vlist, A.C., Zwerver, J., Meuffels, D.E., Smithuis, F., Van Ingen, R., Van Der Giesen, F., Visser, E., Balemans, A., Pols, M. and Veen, N., 2021. Dutch multidisciplinary guideline on Achilles tendinopathy. British journal of sports medicine, 55(20), pp.1125-1134.
Dubois, B. and Esculier, J.F., 2020. Soft-tissue injuries simply need PEACE and LOVE. British journal of sports medicine, 54(2), pp.72-73.
Gaddi, D., Mosca, A., Piatti, M., Munegato, D., Catalano, M., Di Lorenzo, G., Turati, M., Zanchi, N., Piscitelli, D., Chui, K. and Zatti, G., 2022. Acute ankle sprain management: an umbrella review of systematic reviews. Frontiers in medicine, 9, p.868474.
Gomes, Y.E., Chau, M., Banwell, H.A. and Causby, R.S., 2022. Diagnostic accuracy of the Ottawa ankle rule to exclude fractures in acute ankle injuries in adults: a systematic review and meta-analysis. BMC musculoskeletal disorders, 23(1), p.885.
Halabchi, F. and Hassabi, M., 2020. Acute ankle sprain in athletes: Clinical aspects and algorithmic approach. World journal of orthopedics, 11(12), p.534.
Ross, M.H., Smith, M.D., Mellor, R. and Vicenzino, B., 2018. Exercise for posterior tibial tendon dysfunction: a systematic review of randomised clinical trials and clinical guidelines. BMJ open sport & exercise medicine, 4(1).
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Martin, R.L., Davenport, T.E., Fraser, J.J., Sawdon-Bea, J., Carcia, C.R., Carroll, L.A., Kivlan, B.R. and Carreira, D., 2021. Ankle stability and movement coordination impairments: lateral ankle ligament sprains revision 2021: clinical practice guidelines linked to the international classification of functioning, disability and health from the academy of orthopaedic physical therapy of the American physical therapy association. Journal of Orthopaedic & Sports Physical Therapy, 51(4), pp.CPG1-CPG80.
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