From Twists to Twinges: How to Fix Your Ankle Pain for Good

Ankle pain can make even the simplest movements feel difficult. Whether it's a dull ache that lingers or a sharp pain that flares up with each step, ankle discomfort can affect daily activities, work, and exercise. If you’re experiencing persistent ankle pain, you’re not alone—and the good news is that relief is possible. At Physio Performance Physiotherapy Central Dunedin, we help individuals regain mobility, reduce pain, and strengthen their ankles through targeted rehabilitation. Let’s explore some common causes of ankle pain and how physiotherapy can help you get back on your feet.

What Causes Ankle Pain?

Ankle pain can stem from various issues, ranging from acute injuries to chronic conditions. Identifying the cause is the first step toward effective treatment. Here are some of the most frequent culprits:

1. Ankle Sprains

One of the most common ankle injuries, a sprain occurs when the ligaments that support the joint are stretched or torn. This often happens due to sudden twisting motions, missteps, or rolling the ankle. Symptoms of an ankle sprain include:

• Swelling and bruising

• Pain when bearing weight

• Reduced range of motion

• Tenderness around the joint

Sprains vary in severity, from mild overstretching to complete ligament tears. Without proper rehabilitation, an untreated sprain can lead to chronic instability, increasing the risk of future injuries.

2. Ankle Arthritis

As we age, the wear and tear on our joints can lead to osteoarthritis, a degenerative condition that breaks down cartilage, leading to pain, stiffness, and swelling in the ankle. Other forms of arthritis, such as rheumatoid arthritis, can also cause inflammation in the joint, making movement painful.

Physiotherapy plays a key role in managing arthritis by improving joint mobility, strengthening surrounding muscles, and reducing strain on the affected area.

3. Achilles Tendonitis

The Achilles tendon connects the calf muscles to the heel bone and plays a crucial role in walking, running, and jumping. Overuse or sudden increases in activity can cause inflammation, leading to Achilles tendonitis. Symptoms include:

• Pain and stiffness in the back of the ankle, especially in the morning

• Swelling along the tendon

• Tenderness when pressing on the area

Left untreated, Achilles tendonitis can progress into Achilles tendinosis, a degenerative condition that weakens the tendon over time.

4. Chronic Ankle Instability

If you’ve experienced multiple ankle sprains, you might notice that your ankle feels weak or frequently “gives out.” This could be a sign of chronic ankle instability, where the ligaments no longer provide proper support. Without targeted strengthening and balance exercises, this instability can increase the risk of further injury.

5. Tarsal Tunnel Syndrome

Similar to carpal tunnel syndrome in the wrist, tarsal tunnel syndrome occurs when the tibial nerve is compressed as it passes through the inside of the ankle. This can lead to:

• Tingling or burning sensations in the foot

• Numbness

• Sharp pain that worsens with activity

Physiotherapy can help relieve nerve compression by improving foot mechanics and reducing inflammation.

How Physiotherapy Central Dunedin Can Help

No matter the cause of your ankle pain, physiotherapy offers effective, non-invasive treatment options that target the root of the issue. Here’s how we help:

1. Comprehensive Assessment & Diagnosis

Before beginning treatment, we conduct a thorough assessment to determine what’s causing your ankle pain. This includes:

• Evaluating your range of motion and strength

• Identifying movement imbalances

• Analyzing your walking (gait) patterns

Understanding these factors allows us to create a customized rehabilitation plan tailored to your needs.

2. Pain Management Techniques

Managing pain is a key part of recovery. Our approach includes:

• Manual therapy to improve joint mobility and reduce stiffness

• Ice or heat therapy to control swelling and inflammation

• Taping or bracing for added support, especially in cases of instability

3. Strength and Stability Exercises

Building strength around the ankle is essential for recovery and injury prevention. Our physiotherapists guide you through targeted exercises that focus on:

• Strengthening the calf, ankle, and foot muscles

• Improving balance and proprioception (your body’s ability to sense movement and position)

• Enhancing joint stability to prevent future injuries

4. Gait and Movement Retraining

If your ankle pain is affecting how you walk or run, we analyze your gait and make adjustments to prevent excessive strain. Small changes in foot positioning, stride length, and weight distribution can make a big difference in reducing discomfort.

5. Stretching and Mobility Work

Tight muscles and limited ankle mobility can contribute to pain. We incorporate specific stretches to improve flexibility and restore full range of motion, helping you move more comfortably.

6. Rehabilitation After Surgery or Injury

If you’ve had ankle surgery or a significant injury, physiotherapy is crucial for restoring strength and function. Our team works closely with you to ensure a smooth recovery, reducing the risk of long-term complications.

When Should You See a Physiotherapist for Ankle Pain?

If your ankle pain isn’t improving with rest or is interfering with daily activities, it’s time to seek professional help. You don’t have to wait until the pain becomes unbearable—early intervention leads to faster, more effective recovery.

Signs you should visit Physio Performance Physiotherapy Central Dunedin include:

• Pain that lasts more than a few weeks

• Difficulty walking or bearing weight

• Frequent ankle rolling or instability

• Stiffness that limits movement

Take the First Step Toward Relief

At Physio Performance Physiotherapy Central Dunedin, we understand how frustrating ankle pain can be, but you don’t have to navigate it alone. With expert care, a personalized approach, and proven rehabilitation techniques, we’ll help you regain confidence in your movement and get back to doing what you love.

Book an appointment today and take the first step toward a pain-free future!