Common Ankle / Foot problems

What is an achilles tendinopathy? The Achilles tendon attaches muscles of the calf to the heel bone. It allows you to lift your heel off the floor to walk. Achilles Tendinopathy or ‘tendinitis’ is one of the most common causes of Achilles tendon pain. It is commonly injured when you exercise the ankle too much over a short space of time, often after a period of inactivity. Symptoms: Pain around the back of the ankle (it may also be sore to touch) Stiffness or swelling around the back of the joint Difficulty or pain to walk Treatment: There are a number of things you can try to help Achilles tendinopathy: Reduce your activity level to a point that does not increase your pain Take pain relief (Seek help from a local Pharmacist if you are unsure what to take) An ice pack may help to reduce the pain and swelling (click here for more information) We recommend the information pack from Oxford Universities Hospitals for exercises you can do to manage this. Click here to view. Alternative you can download a simplified Exercise by clicking the link below. Further Resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/ Last reviewed Jan 2026. To be reviewed Jan 2027.

Click below to download an information sheet. A demonstration of the exercise involves can be see below Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/ Last reviewed Jan 2026. To be reviewed Jan 2027.

What is an ankle sprain? The ankle joint is supported on the outside and inside by strong ligaments. These ligaments help to provide stability and reduce unwanted movement. The inside of your ankle is supported by four ligaments; however, the outside of your ankle only has three ligaments, making it much more likely to be injured if you land on your ankle in an awkward position, for example, when walking on an uneven surface. These movements can cause these ligaments to overstretch.  Symptoms: Swelling and warmth around the ankle.  Bruising or discolouration.  Pain on weight-bearing.  Lack of movement.  Causes:  Twisting or rolling of the ankle.  Direct impact.  Overstretching.  Muscle fatigue.  Ill-fitting shoes.  Slippery or uneven surfaces can increase the likelihood of falls.  Treatment: Most commonly, a physiotherapist will be able to make a diagnosis of an ankle sprain through an assessment of your ankle and talking to you about your symptoms.    Sometimes, it may be necessary to complete an X-RAY of the ankle; however, this is dependent on your symptoms and if you have trialed physiotherapy rehabilitation with limited improvement.  The most common methods of treatment will include:   Physical activity.  Weight loss.  Strengthening exercises.  Advice/education regarding ankle sprains.  Pain relief - please speak to your GP regarding medication.    If you fail to respond to physiotherapy treatment, sometimes the following options may be appropriate:  Orthopedic opinion if you have limited improvement with conservative management    Things you can do to help yourself:  Protection: During the first few days after an injury, you should rest the injured joint. After 72 hours, gentle movement can be started. If walking is difficult or painful, a stick or crutch may help.  Although it might be painful, it is important to maintain movement in your ankle to avoid stiffness. Complete non-weightbearing rest is rarely useful.  Elevation: Placing the ankle higher than your hip whilst lying or sitting will help the swelling reduce.  Use of over-the-counter pain relief if necessary to enable to keep mobile. (Speak to your local Pharmacist if you are unsure about what you can take.)  Ice: Applying ice with gentle compression using a bandage may help with pain relief and reducing swelling around your ankle. Click the link below for more information on the use of ice and heat. If your ankle does not settle within 2-3 weeks or you are concerned, then seek further advice from a health professional. Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/

More information coming soon. Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/

Click below to download an information sheet. Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/

Click below to download an information sheet. Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/

Click below to download an information sheet For potentially helpful exercise, see the video below. Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/

What is plantarfasciitis? Plantarfasciitis can cause pain around the heel bone and further down the foot towards the base of the toes. The pain is often worse first thing on a morning or following a long time of inactivity. It is mainly caused by poor foot positioning or repetitive activity. Plantarfasciitis refers to inflammation of the plantar fascia. This is a thick band of connective tissue which starts at the heel bone and ends towards the toes. Symptoms: You may experience: Pain or tenderness in the heel or arch of the foot Pain that is often worse first thing on a morning or following a long time of inactivity Walking short distances may help but longer distances may increase the symptoms Pain when stretching the sole of the foot such as going up on your toes or upstairs Pain with standing for long periods or when wearing flat, unsupported shoes Treatment: How is it diagnosed? Diagnosis is usually made from the patient's history and a simple examination. Further investigation or imaging is rarely required. There are ways to try and self-manage Plantarfasciitis: Pain relief - Speak to your local Pharmacy if you are unsure what to take. An ice pack under the heel may help to reduce pain (Click here to download information) Wear shoes with good support Gentle stretching Exercises: You can download an exercise sheet here Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/

Click below to download an information sheet. Further resources: Nuffield Joint Pain Programme - A six month programme which is designed to help you self-manage your joint pain, with access to Nuffield Facilities and lifestyle advice and exercise sessions. You can refer yourself. Please click the link here: https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/joint-pain-programme  Active North Yorkshire - Healthy You - 12 week free weight loss programme and gym access. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/healthy-living/healthy-you  Active North Yorkshire - MSK Hub: The MSK Hub is a free 12 week programme to help support working people that have a reduced ability to work due to musculoskeletal joint pain. You can refer yourself. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/lifestyle-and-wellbeing-sessions/help-musculoskeletal-conditions  Active North Yorkshire - Exercise Classes. Please click the link here: https://www.northyorks.gov.uk/active-north-yorkshire/exercise-classes  Live Well with pain website. Please click the link here: https://livewellwithpain.co.uk/