General Foot and Ankle Pain Advice

Foot and ankle pain is very common and can have many different causes. Some people notice symptoms after an injury, a change in activity levels or new footwear, while others develop pain without an obvious trigger. Most foot and ankle problems improve within 6–12 weeks with simple self-management and gradually returning to normal activities.

The Podiatry service provides assessment and treatment for most foot and ankle conditions. If you have not yet received treatment for your foot or ankle problem, we recommend referring yourself to the podiatry service. If you have seen podiatry and your foot or ankle issue persists then please refer yourself to physiotherapy. Please mention you have been seen by podiatry on the referral.

Steps to take to recovery

Adjust Activities

Try to keep moving while temporarily reducing activities that significantly increase your pain. Complete rest is usually not helpful. Gradually return to your normal activities as symptoms improve. If standing or walking aggravates your symptoms, reducing these activities for a short period may help settle a flare-up.

Use Ice or Heat: Some patients find this helpful to reduce their pain. If you have had a recent injury it may help to apply an ice or cold pack (15-20 minutes a few times a day in the initial 48 hours). If you have a longer-standing issue, then heat packs may help soothe some of your pain. Take care to avoid ice or heat burns by wrapping ice packs in a towel and avoiding prolonged application.

Exercises

Keeping the foot and ankle moving and gradually strengthening the surrounding muscles can help reduce pain and improve function. Gentle stretching and mobility exercises may also help. Some discomfort during exercise is normal, but symptoms should settle soon afterwards. Exercises for the feet and ankles from Arthritis UK may help. 

Pain Relief

Over-the-counter medicines: Over-the-counter pain relief may help you stay active. Always follow the advice provided with the medicine.

Topical creams: Some people find topical creams or gels helpful for short-term relief of pain and stiffness.

It is important to check whether you can take these medicines. If you are unsure whether you can take these medicines, speak to a pharmacist or another healthcare professional.

Weight Management

If you are carrying extra weight, even a modest amount of weight loss can reduce the load through the foot and ankle and improve symptoms. You can calculate your BMI using the NHS BMI calculator.

Diabetes 

If you have diabetes and develop foot pain, discuss this with your GP or diabetes team. People with diabetes are at increased risk of developing foot problems and may need assessment sooner. Your GP or diabetic team can ensure you are receiving the most appropriate treatment.

Lifestyle factors that influence health

Many foot and ankle problems are influenced by our overall health. Carrying extra weight, smoking, diabetes, poor sleep and long-term stress can all affect pain, recovery and overall function. Staying active, strengthening the muscles around the foot and ankle, and addressing lifestyle factors can help reduce pain and improve recovery. More support with health and lifestyle factors can be found on our Your Musculoskeletal Health page.

When to seek further advice

Some symptoms require urgent medical assessment rather than physiotherapy or podiatry. Please seek urgent medical advice if you have any of the following:

  • A fall or injury causing severe pain, significant swelling or a sudden loss of movement
  • Severe foot pain with an inability to bear weight
  • A red, hot, swollen and painful foot, ankle or calf
  • You felt a snap or pop at the time of the injury, particularly if you are unable to push up onto your toes or walk normally

If any of the above apply to you, contact NHS 111 for advice or attend your nearest Emergency Department if your symptoms are severe.