Ankle and foot: from a sprain back to moving
An ankle sprain is one of the most common injuries, in sport and in everyday life. It is often underestimated, but without full recovery it can happen again or leave the ankle unstable. With guided exercise you regain strength and balance and lower the risk of new sprains. We also treat plantar fasciitis and heel spurs, the Achilles tendon and recovery after fractures or surgery.
What we treat
Below you will find the problems we see most often.
- Ankle sprain The classic "rolled ankle" when walking, running or stepping off a step, with pain and swelling on the outside.
- Unstable ankle Repeated sprains, a feeling that the ankle "gives way" on uneven ground or during sport.
- Plantar fasciitis and heel spur Pain under the heel, worst with the first steps in the morning. A spur seen on an X-ray is not always the cause of the pain, which often improves with exercise. We can add shockwave therapy, one of the most studied treatments for this condition.
- Achilles tendon Pain and stiffness above the heel, typical in runners or when activity is increased too quickly.
- Forefoot pain Pain under the metatarsal heads or at the big toe, when walking for long periods or with certain shoes.
- After a fracture or surgery Recovering mobility, strength and walking after a cast, a brace or an operation. See also before and after surgery.
How we work
- 01 Listening and assessment We listen to your story, rule out signs and symptoms that may need further investigation, such as a fracture, and assess stability, mobility and strength.
- 02 Managing pain and swelling In the first few days we show you how to protect your ankle without immobilising it more than necessary, with a brace or strapping if needed.
- 03 Progressive exercise Mobility, strengthening of the ankle and calf and balance exercises, with manual therapy when it helps.
- 04 Back to your activities From walking to sport, with jumping, running and change-of-direction tests. And personal training if you want to keep training with us.
Three myths to bust
Sources: Vuurberg et al., guideline on ankle sprains, British Journal of Sports Medicine, 2018 · Bachmann et al., BMJ, 2003 · Hupperets et al., BMJ, 2009
When to see a doctor straight away
Contact your doctor or the emergency department straight away if you have:
- being unable to take four steps putting weight on the foot, straight after the injury
- severe pain when pressing on the bone of the ankle or foot
- an ankle or foot that looks deformed after a fall
- a sudden blow behind the heel, like a kick, and difficulty rising onto your toes
- a cold, pale or numb foot
- a swollen, warm and painful calf, especially after a cast or surgery
- a foot wound that will not heal, if you have diabetes
Frequently asked questions about the ankle and foot
Content by Luca Barbisan, OMT physiotherapist · Updated October 2026
When can I start physiotherapy after a sprain?
Within the first few days, once fractures have been ruled out. The sooner you start moving the ankle in a guided way, the sooner you recover.
How long does a sprain take to heal?
It depends on how severe it is: from a few weeks for mild sprains to several months for more serious ones. Even once the pain has gone, completing the balance and strength exercises helps you avoid a relapse.
How can I avoid another sprain?
With a balance and strengthening programme after the injury: it is the most effective way to reduce recurrences. If you play sport, a brace or strapping can protect you in the following months.
Do I need to wear a brace?
In the early stages, and for sport after a sprain, a brace or functional strapping can be useful. We advise you whether you need one and for how long.
Is physiotherapy for the ankle and foot covered by insurance?
Yes. With a medical prescription it is covered by basic health insurance, minus the deductible (franchise) and co-payment. All the details on costs and health insurance.
You might also be interested in
Are your ankle or foot holding you back? Let's talk.
Write to us on WhatsApp: we will get back to you to find a day and time together.
All we need to book is your name and availability: we go through the details of your health together at the practice.