This could be caused by an injury, like a sprain, by wearing inappropriate/ ill-fitting shoes or by a medical condition, such as age related joint changes (osteoarthritis).

Because we use our feet and ankles every day to get around, when they are painful it can be quite unbearable.

It is important to see your GP if:

• Your ankle pain came on following a fall or trauma.
• You are unable to put weight on your foot or ankle, making it difficult to walk.
• Your ankle is hot, red and swollen as this may be a sign of infection
• You have swollen or stiff feet.
• You experience burning pain or numbness.
• You are diabetic.

The good news is that you can ease most foot or ankle pain with simple things yourself. We have shared some of our top tips for alleviating the pain and exercises to strengthen and stretch the joint.

For more information please see our leaflets below:

• Heel and Foot Pain, Advice and Exercises (Plantar Fasciitis) A4 format
• 0519 - Ankle Exercises
• 0522 - Ankle Tendinopathy

For health professionals: Please note referrals for hammer toes, hallux valgus, hallux regidus, plantar faciitis or mortons neuroma need to be send to CPFT community podiatry service.

Our playlist of videos below demonstrates the exercises that will help you manage your foot/ankle pain. Please watch the introductory animation at the beginning of the playlist before you start. Please click on the arrow in the video box below to view all videos in this playlist.

During the first 48 - 72 hours after an injury, please only complete joint range of movement exercises, videos 2 - 4. After this time you can complete any of the exercises in this booklet as long as they do not cause you much pain.

• Aim for 5 - 8 repetitions of each exercise initially.
• However, you may need to start with fewer as comfort allows and gradually build
  up as able.

Need more help? Consider self referring using the link below:

If you have a new injury or problem, please look at the self help information in our advice pages. We will often complete the same exercises and share the same information in clinic appointments.

If you still need more help you can self refer into our service. Please note that the NHS is currently experiencing longer than normal waits, for more information visit our waiting times page