Physiotherapy For Foot And Ankle Pain
Our feet and ankles are vital in keeping our bodies stable and enabling us to walk, run, and jump. However, they are highly prone to injury, with foot and ankle pain being a common affliction for many in Singapore. While minor aches and sprains may resolve on their own, it is important to seek physiotherapy treatment for more serious injuries. If left untreated, they may result in chronic pain that hinders movement and daily life.
Apart from treating pre-existing foot and ankle conditions, physiotherapy is also a recommended method of post-surgical rehabilitation after ankle surgery. Physiotherapy specialists are well-versed in foot and ankle treatment and will use modern, sophisticated techniques to help you relieve your pain and regain your movement.
Why Choose Home Care Physiotherapy?
Opting for home care physiotherapy in Singapore provides the convenience of receiving professional care without travelling. This can be especially beneficial if your foot or ankle pain affects your mobility.
When choosing a physiotherapy clinic, picking one with positive reviews on Google ensures that you’re cared for by reliable physiotherapists trained to use a wider range of methods to expedite your recovery from foot and ankle pain. Besides this, it helps to identify the cause of your pain and avoid it to prevent aggravating your condition.
Common Causes Of Foot And Ankle Pain
Causes of foot and ankle pain may include ill-fitting footwear or wear and tear from overuse. For instance, if you often engage in high-impact sports that involve running and jumping, like basketball, you would be more prone to foot and ankle injuries. Other than that, many diseases and disorders can also lead to ankle pain, such as flat feet. If you are unsure about the cause of your foot and ankle pain, consult your doctor or physiotherapy clinic for a diagnosis.
Foot And Ankle Conditions That Benefit From Physiotherapy
During your consultation, your physiotherapist will formulate a treatment for addressing your foot or ankle pain. Some conditions that respond well to physiotherapy include:
Ankle Sprains
An ankle sprain is caused by overstretching or tearing of ligaments that stabilise the ankle. Physiotherapy for ankle sprains includes exercises for improving mobility, alleviating pain and minimising swelling.
Achilles Tendinitis
Achilles tendinitis is a common overuse ankle injury, likely caused by repetitive stress or load especially before a marathon event or competition. Physiotherapy can help you loosen tight muscles, relieve pain, increase joint mobility and address muscle imbalances through strengthening exercises for various body parts.
Flat Feet
Flat feet are characterised by the absence of an arch in the feet while standing. Your physiotherapy will focus on stretches and exercises to strengthen and lengthen the foot muscles. It might be difficult to reverse this condition but physiotherapists aid to provide some comfort and pain relief for painful conditions or injuries which are likely caused by flat feet.
Plantar Fasciitis
Plantar fasciitis typically arises from micro-tears in the ligament, which exerts pressure and causes pain in the ankle and foot. Physiotherapy for plantar fasciitis may involve dry needling, exercises, and treatments to alleviate tension.
Bunion
A bunion is a painful bony protrusion at the joint of the big toe on the inside of the foot, which causes pain. You may require manual therapy or exercises to restore normal movement in the foot, ankle, and toes.
Morton’s Neuroma
Morton’s neuroma is a benign tumour affecting the nerve, and it’s typically situated between the third and fourth toes. In physiotherapy, you will minimise nerve irritation to alleviate the associated discomfort.
Sesamoiditis
Sesamoiditis is the inflammation of the sesamoid bones within the tendons of the ball of the foot. Your physiotherapist may suggest moist heat and soft-tissue massage.
Osteochondritis Dissecans
Osteochondritis dissecans occurs when a fragment of bone and cartilage starts to detach from the main bone. Physiotherapy will involve exercises, such as those focused on muscle strengthening.
Shin Splint
Shin splints describe the pain and sensitivity along or behind the large bone in the lower leg. Your physiotherapy may encompass activity modifications, soft tissue therapy, acupuncture, taping, and correcting biomechanics.
Physiotherapy Treatments For Foot And Ankle Pain
Physiotherapy clinics in Singapore offer a range of physiotherapy treatments. These include joint mobilisation, soft tissue massage, moist heat therapy, ultrasound therapy, electrotherapy, and more to help you recover from your foot and ankle conditions quickly and live a pain-free life.
Joint Mobilisation
Joint mobilisation is a hands-on physiotherapy technique for alleviating pain and enhancing joint function. It has been shown to improve ankle mobility and walking patterns while reducing discomfort. With this method, your physiotherapist in Singapore will manually apply movements to the joint to create an oscillatory motion.
Soft Tissue Massage
Soft tissue massage is a physiotherapy approach that targets muscles, tendons, and ligaments with varying depths and pressures, and for different durations. This technique can relax the muscles, diminish tension, and boost endorphin levels and circulation. Massaging the calf area, in particular, can improve the flexibility and balance of the ankle joint. By alleviating both tensile and compressive stress, it also relieves pain and expedites healing.
Heat Therapy
Heat therapy involves applying heat to the ankles to alleviate pain and accelerate healing. This physiotherapy technique increases the temperature of the affected tissues, but heat is localised to ensure that the surrounding areas remain unaffected. The heat then promotes better blood circulation to the soft tissues to improve their flexibility and metabolic activity. Meanwhile, the enhanced oxygen supply mitigates the effects of harmful enzymes. Together, they promote tissue repair for speedier recovery.
Electrotherapy
Electrotherapy is a non-invasive treatment that uses electrical currents to gently stimulate nerves and muscles beneath the skin at the affected areas like the ankle. This thus relieves pain, eases tissue tension, and often results in a sensation of relaxation, with some individuals feeling a mild vibration or tingling.
- It interrupts pain signals, effectively reducing discomfort.
- It aids in the release of endorphins, which naturally reduces the pain.
- It enhances blood circulation to promote healing.
- It stimulates the cells, which can decrease inflammation.
- By delivering electrical currents to the muscles, it can decrease swelling and enhance your range of motion and overall movement.
To learn more about physiotherapy treatments in Singapore, call +65 6904 4900!
Exercises For Ankle Pain
During the rehabilitation phase of your treatment for ankle pain, your physiotherapist may recommend a variety of exercises and some of these include:
1. Static Foot Press
The Static Foot Press strengthens the tendons from the foot to the calf. To try this move:
- Wrap a towel around your foot.
- Press your foot downward.
- Hold for 30 seconds before resting for 30 seconds.
2. Foot Eversion
Foot Eversion fortifies the ankle’s outer muscles, enhancing mobility and stability. To perform this exercise:
- Sit down and loop a resistance band around your foot.
- Push your foot outward.
- Hold for three seconds, and return to the starting position.
3. Single-Leg Calf Raise
The Single-Leg Calf Raise strengthens the calf muscles. To attempt this move:
- Stand shoulder-width apart.
- Touch a wall lightly for balance.
- Rise onto the big toe of the affected leg, then lower your heel to the ground.
4. One-Leg Balance
The One-Leg Balance boosts ankle strength by training your balance. To perform this move:
- Supporting yourself with your hands on a wall or put your hands across your chest if you feel comfortable or safe to do so.
- Lift your uninjured leg.
- Balance on your other leg for 15 to 30 seconds.
To challenge yourself further in this exercise, consider closing your eyes or perform a single-leg stance on different surfaces such as foam/bosu balls.
5. Side Step Exercise
The Side Step is beneficial for strengthening the hips, quads, and calves, thus enhancing the lateral stability of the ankle and alleviating pain. To do this physiotherapy exercise:
- Start in a slight squat.
- Step sideways, then reverse the direction.
Frequently Asked Questions About Physiotherapy For Ankle Pain
Can physiotherapy help ankle pain?
Yes, physiotherapy can be helpful for ankle pain. During consultation, your physiotherapist will assess your condition by reviewing your history, conducting tests, and observing the ankle’s movement. Afterwards, various targeted techniques will be employed to reduce pain, improve mobility, and strengthen the ankle, facilitating speedy recovery and preventing future injuries.
When should I see a physiotherapist for ankle pain?
You should visit a physiotherapy clinic for ankle pain as early as possible. An experienced physiotherapist can assess the injury and address underlying issues with timely treatment. This enables you to prevent a minor injury from becoming a chronic or debilitating condition that affects your mobility and quality of life.
Should I massage my ankle pain?
Massaging your ankle often helps alleviate discomfort, reduce swelling, and improve its function. However, given the variety of possible causes for ankle pain, it’s crucial to seek guidance from a professional physiotherapist to ensure that the massage techniques are suitable for your condition so as not to exacerbate the problem.
What helps ankle pain heal faster?
To recover from ankle pain quickly, rest your ankle and protect it from anything that can aggravate your condition. For certain types of ankle pain, icing, compression, and elevating the injured ankle is beneficial. However, it is advisable to consult a physiotherapy clinic to ensure the correct treatment is administered.
Is it good to walk with ankle pain?
Walking with ankle pain is not advisable. To expedite your recovery, full rest is recommended. However, if you must walk, consider using an ankle brace for added stability.
About Rapid Physiocare
Rapid Physiocare is a physiotherapy clinic in Singapore that treats various muscle and joint conditions, including ankle pain. The clinic is managed by qualified professionals committed to enhancing patients’ mobility, function and quality of life. Discover more about Rapid Physiocare and its services.