Self-help and information - Foot and Ankle

Please read the following information and then use the links at the bottom of the page if you are looking for further information or exercise.

Important information to read if you have any concerns about your foot/ ankle pain

Please click below to expand relevant section; these sections outline some of the main issues that we would advise you get checked by a health professional before commencing self-management exercises. These are called Red Flags and may indicate a more serious problem that requires medical assessment.

Symptoms that are present After Trauma

If your symptoms are caused by a recent traumatic incident (e.g. a fall, football tackle) and you have any of the following symptoms:

Extensive bruising and/ or swelling
Discolouration e.g. your foot looks pale, blue or red
Severe pain and very limited movement
Joint deformity eg foot looks like it is in the wrong place
New lumps and bumps that appear after the trauma
Great difficulty putting weight through your leg
Numbness/ tingling into your foot after trauma
Feeling of instability

Please Note: If you have a known diagnosis of osteoporosis (low bone density) a small amount of force may cause problems that require medical assessment.

Symptoms where No Trauma was Involved

Sudden loss of active movement with or without pain
Redness, heat and swelling of the joint/ surrounding area
Increasing numbers of joints that are painful and/or stiff
Fever or generally feeling unwell at same time as your foot pain developed
Unexplained numbness/ tingling into your foot
Constant pain which does not change with rest or activity
Significant worsening pain at night
Unexplained weight loss and/ or a previous history of cancer
Unexplained lumps and bumps that appear or are changing/ growing
Difficulty lifting the front part of your foot/ catching or dragging your foot when walking

Please Note: Special attention should be taken if you have a history of long-term steroid or immunosuppressive drug use, recent joint replacement, recent steroid injection, rheumatoid arthritis or other joint disease, recent infection, Intravenous drug use or alcohol misuse.

Our colleagues in the NHS Greater Glasgow and Clyde Podiatry team have developed a range of information resources for specific foot conditions – see what resources are available.

Foot and Ankle Exercises

Please make sure you have read through the important information about foot pain before proceeding.

Here are some beginner-to-progressive exercises to help you get your foot/ankle moving better. You may need to build these exercises up gradually.

You may be uncomfortable when you start doing these exercises – make sure the level of discomfort feels acceptable to you and that it doesn’t take too long to settle once you are finished.

The exercises should get easier the more consistently you manage to practice them and this may allow you to progress to more difficult exercises.

These are self help exercises: