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Prevent and Treat Foot and Ankle Pain: Physio Advice and Exercise Videos


Get rid of your foot and ankle pain with exercises and advice from our foot and ankle Specialist Physiotherapist, even if treatment has failed elsewhere. 


Free Online Physio Exercise Videos

If you have foot or ankle pain these videos are for you. Our Specialist Physiotherapist will guide you through exercises to prevent and treat foot and ankle pain. The videos include exercises you can do at your desk, at home or in the gym as well as sports-specific exercises. Simply put the video numbers suggested below into the search tool above or click on the videos section for the full selection.


Your Diagnosis

Special questions and hands on testing tell us what is causing your pain and how it can be treated. Our website gives information on common foot and ankle problems including ankle sprains, calf strains, Achilles tendinitis or tendinopathy, plantarfascitis, clicking ankles and arthritis.


Hands-On Immediate Pain Relief

We will use our hands to get rid of your pain quickly and thoroughly using techniques like massage, joint manipulation and mobilisation, acupuncture and taping.


Achieve Your Long- Term Goals

Modification, not cessation, of activities or sport, along with goal-specific exercises, are the keys to fast, safe recovery. For example, tendon problems respond badly to stretching and rest but well to gradual incremental loading – try videos 35 and 36.


Correct Your Movement

Improve the way your foot and ankle move so that excessive forces do not go through the wrong structures, causing damage. Even in the presence of structural damage the foot and ankle can adapt and function right up to elite sports level with the right exercises.


Choose the Right Shoes

The key components to a decent shoe are a supportive heel cup secured over the front of the foot with straps or laces, a cushioned heel, raised an inch or so, a firm supportive inside edge and flexibility under the big toe joint. Completely flat pumps can be just as bad as high heels.



Exercises and Stretches

Simply put the video numbers into the search tool above or go to the videos section for the full selection. 



Ankle Stability

Training ankle stability is essential in reducing stress and damage to the foot and ankle. Go up on tiptoes in front of the mirror making sure your heels are hidden behind your ankles and your knees are not turning inwards – video 42.


Train Proprioception

Train your body’s positional sense to prevent re-injury and improve sports performance especially if you have sprained your ankle. Stand on one leg with your eyes closed holding onto something sturdy for support if need be and check out videos 70-72.


Foot Posture

Improving the posture of your feet can have a big effect on pain. If your foot is stiff then mobilising your big toe joint, ankle and mid foot is key whilst ensuring normal pronation – video 29. If your foot is unstable then do exercises to strengthen the foot muscles – videos 40 and 41.


I hope you have found this useful, please get in touch if you have any comments or queries. For loads more advice, videos, exercises and more on our services please check out the rest of this website. To book now email info@octopusclinic.com or call 02075838288.

… and don’t forget to share with anyone you know who has foot or ankle pain.

Thanks! Lucy

Lucy Macdonald

Chartered Physiotherapist


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