Massage for Ankle & Foot Pain?!
What is Ankle & Foot Pain?
Mild Ankle or Foot Pain is very common – but sharp, severe pain less so. It can range from a dull ache to sharp, intense, stabbing pain that makes it difficult for you to walk normally. Sometimes it limits what shoes you can wear or activities you do. Typically it’s worse with more walking or standing.
What causes Ankle & Foot Pain?
There are number of different potential causes of ankle & foot. The type of pain that you get, together with when you get pain helps us to determine the cause:
Ankle & Foot Pain
- Ligament damage/sprains – Pain after overstretching, overusing or twisting, often during exercise –
- Tendinitis – Pain normally behind or to the sides of the knee, often worse before and the day after exercise –
- Fracture – Trauma to the knee resulting in bone fracture –
- Hypermobility/subluxation – weakness, instability, clicking in the knee. Normally muscle fatigue occurs towards the end of the day –
- Trigger Point Referral Pain – Persistent pain typically better with exercise and worse when sitting or at the end of the day. Headache type ache but can be sharp, localised pain
- Osteoarthritis – Pain and stiffness, mild swelling, more common in older people, improves with exercise
- Sciatica /Disc – Can be mild or intense pain in the leg & foot with or without back pain symptoms
- Stiffness/Lack of flexibility – Pain & stiffness typically first in the morning or before warming up for exercise. Often fine during exercise and symptoms may return within a few hours or days afterwards
- Gout/Pseudo Gout – Hot and red, sudden attacks of very bad pain, requires medical attention.
- Morton’s Neuroma – Aching, uncomfortable pain on the balls of the toes, often focused between the 2nd & 3rd toes
- Spring ligament – Aching which can progress to sharp pain whilst the foot is loaded during walking/running
- Stress Fracture – Deep, persistent pain aggravated by exercise or walking. Pain persists for some time after activity stops but may be entirely pain free and then return with impact
- Metatarsalgia – A generalised term for pain in the balls of the feet. Often due to dropped arches or morton’s neuroma.
- Peripheral Neuropathy – Typically a complication of conditions like diabetes, normally results in loss of sensation but can result in altered sensation in the foot.
- Bunions – The lateral shift of the big toe causing a bony lump at the base of the big toe. Can be painful with particular types of footwear or after walking based exercise
- Plantar Fasciitis – Classically described as heel pain on the underside of the foot for the first few steps after resting for a while. Can also present as persistent heel pain or a similar sensation with the first few steps in the arch of the foot
- Tarsal tunnel syndrome – Persistent heel pain, or foot and ankle pain with possible changes in sensation and/or muscle weakness
- Dropped arch – Generalised term for muscle imbalance, stiffness and/or hypermobility in the foot. Where the one or both of the arches in the foot are lower than we would normally expect
- Bone Spurs – Cause mild ache or intense pain. Often diagnosed using ultrasound.
- Cramps – These can be due to pregnancy, exercise-induced, dehydration, side effects of medication, symptoms of medical conditions (like Type 1 diabetes) or idiopathic (unknown cause)
- Other conditions like ingrown toenails, fungal infections, Corns callus over development, blisters -, hammer toe – , oedema & chillblains
Will Ankle & Foot Pain get better on it’s own?
In most cases yes. It’s a self limiting condition which means a lot of people will get better in a few weeks (see the NHS website here). It depends on the cause of your symptoms and other factors.
If you haven’t noticed an improvement in your symptoms but a doctor has cleared you, that’s exactly the time to book a Sports Massage appt to start making some progress.
What factors are going to affect my recovery?
We now know that look at the mechanics of an injury is only half the story. Sometimes pain can be a lot worse or less depending on many other factors. This is to do with the nervous system – making decisions on how importantly or loudly to talk to you about what’s going on. This is pain science (and we are pain science geeks here at HeadStart!). Learn more about it here.
Other factors that can affect your recovery are:
- Quality of sleep – once you’re in pain this is THE biggest predictor of your improvement
- Depression – often people with depression experience more pain. This does not mean we have to cure you of depression to improve your pain! But it does mean we need to consider this if you are getting slower recovery. And we’ve worked with plenty of people with this before.
- Stress & Anxiety – This is general stress & anxiety, good or bad, it could be the daily commute, worrying about money, looking for a new job or even organising your wedding. All of these factors can affect your experience of the pain and your recovery.
- Survival value – How important is it for you to be pain free? This can go both ways, it can either make things worse because you’re desperate to get better and that’s making you more stress and anxious. OR it could be that because you ‘have’ to make it through that 4hr car journey to see your family it drops the pain to allow you to do that.
- Catastrophizing – This is an important one that we work on in clinic. It’s very important to help challenge the thoughts that you’re never going to be able to…run again, walk without pain, that your joints are grinding away. Why? Because this makes you stressed, and stress increases pain. I think it’s pretty reasonable if you have a numb foot you’d be fairly worried. So this is where we have to find out the cause of your symptoms and work towards a treatment plan that works for you.
- Fear Avoidance – Lying in bed avoiding moving, or worrying that you’re going to damage yourself more if you return to the gym is the last thing we want you to be doing. Think of it like a phobia, to help you improve your pain we need to get you challenging yourself a bit – to discover that things ARE ok and you can do things. Of course we modify any movements that are causing pain – but it’s very important you don’t avoid doing things because you’re afraid.
- Beliefs – beliefs like, I’m getting old, or my dad had a dodgy foot so it’s genetic, or I’m going to need an ankle replacement so I have to be extremely careful about what I do, ALL make your pain worse or slow your recovery. And that’s what we need to address.
Massage Therapy for Ankle & Foot Pain
Will Sports Massage help my Ankle & Foot Pain?
Because we’re able to help with the mechanical cause of your pain, like muscle tension or spasm. We can find ways to stretch muscles without causing irritation AND we help mobilise your feet, ankle, knees and hips in ways to relieve tension.
Also we’ll address all the factors above.
The discussion with your therapist when you have something like ankle & foot pain is just as important as the hands on treatment.
By combining hands on work, calming the nervous system, it makes things more tolerable allowing you to move more normally.
This creates a window of opportunity for you after the appt for you to get moving more and a chance for your brain & body to learn that the risk is lower, hopefully causing a longer lasting effect of reduced muscle tension and improved movement. Exercising, using the muscles, during this time is REALLY important!
Getting deep tissue massage on your feet, calves and legs is very effective at reducing ankle & foot pain and improving flexibility. Reducing pain in order to increase your movement is the most important thing when you have ankle & foot pain and Sports Massage is a great way to help.
What if I have arthritis?
If you have a condition like arthritis, then of course Sports Massage doesn’t directly affect the joint! But what Sports Massage can do is to keep the surrounding muscles as healthy and flexible as possible. We can maintain the health of the ankle & foot as well as improving mobility to adjust the load in your joints. Managing ankle & foot pain and maintaining mobility is just as as important for some people who have a long history of ankle & foot pain.
We’ll also recommend safe exercises and stretches for you to perform at home. Depending on your specific symptoms you may find some simple calf and foot self-massage like this really helpful.
What can I do to help my Ankle & Foot Pain?
- If you haven’t already then make yourself an appt with a GP. It’s important to get checked by a medical professional if you have had pain for a while. Once given the all clear or you have a diagnosis then we can begin to help.
- Book a Sports Massage with one of our team! We’ll be able to help assess, identify what the causes of the ankle & foot pain are and create a treatment to get you back in action ASAP!
- Continue to keep moving. There is a big difference between pain and discomfort here. It is VERY important that you move as much as possible and continue to live life as normally as possible as long as your pain levels are below 4/10. Which to me means it’s going to be uncomfortable but not painful
- Get advice on activities that make symptoms worse. Anything that you notice causes an increase in pain, get some advice. We need to determine if that’s purely because you’ve done too much and the body is fatigued OR if you are causing more irritation. If you’re keen for a clear template then use our traffic light system for training when you’re in pain.
- Where possible avoid movements that cause intense pain – it’s unlikely to be causing damage, but you are irritating the muscles and potentially slowing your progress.
- Experiment with different stretches and mobility techniques – often using a mobility ball or foam roller can be really helpful here. Here’s some of our tutorials on how to use a mobility ball or foam roller. And these drills can help strengthen and mobilise your feet
- Relax – this can be as simple as lying down in a comfortable position a few times a day, taking deep breaths or going for a short walk. We really like to recommend body based relaxation exercises like PMR or the free HeadSpace app
Ankle & foot pain can range from mild aching to sharp pain on movement. It can be extremely painful and distressing, and although most cases improve in 4-6 weeks it also can be very stubborn. It is a common condition that we see in clinic and can get very significant improvements and pain relief using Sports Massage to help ankle & foot pain.
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