Foot & Ankle Pain Treatment in Hayes, West London
Whether your foot or ankle feels stiff, painful, weak or swollen, I'll help identify what's causing your symptoms and find the right treatment to get you back to doing what matters most.
The foot and ankle are made up of 26 bones, over 30 joints and a complex network of muscles, tendons, ligaments and nerves, all working together to support your body every time you stand, walk or run. Because of this complexity, pain can develop from many different structures and often affects the way you move.
Whether your symptoms started gradually over time or followed a sporting injury, fall or increase in activity, identifying the underlying cause is the first step towards effective treatment. A thorough assessment helps determine exactly what's driving your symptoms before deciding on the most appropriate treatment.
Who you'll see
You'll be seen by Arjun Mehra, dual-qualified osteopath and chartered physiotherapist. Your treatment and rehabilitation come from the same person, start to finish. 14 years of experience getting people out of pain and keeping them out of it.
Appointments usually available within 48 hours.
Types of Foot & Ankle Pain
Foot and ankle pain doesn't always present in the same way. Some people experience heel pain first thing in the morning, while others notice stiffness, swelling, instability after an ankle sprain or burning and tingling into the toes.
Understanding which pattern best matches your symptoms is often the first step towards identifying the underlying cause.
Foot & Ankle Navigation
The Painful Foot & Ankle
Pain affecting the foot or ankle can develop gradually over time or occur suddenly following an injury. Depending on the underlying cause, symptoms may be felt around the heel, Achilles tendon, arch of the foot, ankle joint, toes or the ball of the foot. Walking, running, climbing stairs, exercising or even standing for prolonged periods can quickly become uncomfortable.
There are several possible causes of foot and ankle pain. Some affect the tendons that support the foot and ankle, while others involve the ligaments, joints or bones. A thorough assessment helps identify exactly what's driving your symptoms before deciding on the most appropriate treatment.
You may notice:
Heel pain when walking
Pain around the Achilles tendon
Pain after running or exercise
Pain around the ankle following a twist
Pain in the ball of the foot or toes
Pain standing or walking for longer periods
Heel & Arch Pain
Plantar Heel Pain (Plantar Fasciitis)
The plantar fascia is a thick band of connective tissue that runs from the heel bone to the toes, helping to support the arch of the foot. When it becomes irritated or overloaded, pain commonly develops underneath the heel. Many people notice the first few steps in the morning are the most painful, with symptoms often easing slightly before returning after prolonged standing or walking.
Achilles Tendinopathy
The Achilles tendon connects the calf muscles to the heel bone and is the strongest tendon in the body. Repetitive loading from walking, running or jumping can irritate the tendon, causing pain and stiffness at the back of the heel or lower calf. Symptoms are often worse first thing in the morning or during the early stages of exercise.
Outer Ankle Pain
Lateral Ankle Sprain
Ankle sprains are one of the most common sporting injuries and usually occur when the foot rolls inwards, overstretching the ligaments on the outside of the ankle. Pain, swelling and bruising often develop quickly, making walking, running or changing direction uncomfortable. Although less common, injuries can also affect the ligaments on the inside of the ankle (the deltoid ligament) or the ligaments joining the two lower leg bones together (a syndesmotic or high ankle sprain).
Peroneal Tendinopathy
The peroneal tendons run behind the outside of the ankle and help stabilise the foot during walking and running. When these tendons become irritated or overloaded, pain commonly develops around the outer ankle and may become worse during running, walking on uneven ground or prolonged periods of activity.
Inner Ankle & Shin Pain
Tibialis Posterior Tendinopathy
The tibialis posterior tendon helps support the arch of the foot and stabilise the ankle during walking. When it becomes irritated or weakened, pain commonly develops along the inside of the ankle and foot. Some people also notice the arch becoming flatter or discomfort during prolonged walking, running or standing.
Medial Tibial Stress Syndrome (Shin Splints)
The peroneal tendons run behind the outside of the ankle and help stabilise the foot during walking and running. When these tendons become irritated or overloaded, pain commonly develops around the outer ankle and may become worse during running, walking on uneven ground or prolonged periods of activity.
Forefoot & Toe Pain
Hallux Valgus (Bunion)
A bunion (hallux valgus) develops when the big toe gradually drifts towards the smaller toes, creating a prominent bump on the inside of the foot. This can make certain shoes uncomfortable and may lead to pain, swelling and irritation around the base of the big toe.
Hallux Rigidus
The big toe joint plays an important role during walking and running. As arthritis or stiffness develops within this joint, movement becomes increasingly restricted, making pushing off during walking, climbing stairs or running painful.
Bone & Joint Pain
Ankle Osteoarthritis
The ankle is a weight-bearing joint that helps absorb forces during walking and other everyday activities. As changes gradually develop within the joint over time, pain and stiffness can make walking, climbing stairs and uneven ground increasingly uncomfortable.
Stress Fractures
A stress fracture is a small crack within a bone caused by repetitive loading rather than a single injury. They commonly affect runners and people who have recently increased their training. Pain often develops gradually, becoming worse with activity and improving with rest.
The The Stiff Foot & Ankle
If your foot or ankle feels stiff rather than simply painful, it may be due to changes within the joints themselves or the surrounding muscles and soft tissues. Stiffness often develops gradually over time, although it can also occur following an injury or surgery.
Reduced movement can make everyday activities increasingly frustrating, affecting everything from walking on uneven ground and climbing stairs to squatting, running or simply getting out for a walk.
There are several possible causes of foot and ankle stiffness. One of the most common is ankle osteoarthritis, where changes within the joint gradually reduce movement over time. Other conditions, such as hallux rigidus or stiffness following an injury or surgery, can produce similar symptoms. It's also possible to develop a stiff foot or ankle without a specific underlying condition, particularly after repeated ankle sprains or prolonged periods of reduced activity.
You may notice:
Difficulty moving the ankle up or down
Stiffness first thing in the morning
Difficulty squatting
Reduced movement in the big toe
Feeling like the ankle doesn't move as freely as it used to
Stiffness following a previous injury or surgery
Ankle Osteoarthritis
The ankle is a weight-bearing joint that helps absorb forces during walking, climbing stairs and other everyday activities. As changes gradually develop within the joint over time, movement often becomes more restricted, making walking, uneven ground and longer periods on your feet increasingly uncomfortable. Many people also notice stiffness first thing in the morning or after periods of rest, with the joint gradually loosening as they get moving.
Reduced Foot & Ankle Mobility
Not all stiffness is caused by arthritis or structural changes within the joints. Previous ankle sprains, prolonged periods of inactivity or reduced movement can all contribute to a foot or ankle that simply doesn't move as freely as it once did. You may notice activities such as squatting, running, walking on uneven ground or going down stairs becoming more difficult, even without significant pain.
Post-Injury or Post-Surgical Stiffness
Following a fracture, ankle sprain or foot and ankle surgery, it's common for movement to become restricted while the tissues heal. Swelling, scar tissue and reduced use of the joints can all contribute to stiffness, making everyday activities more difficult even after the initial pain has settled.
Hallux Rigidus
The big toe joint plays an important role during walking and running, particularly when pushing off the ground. As arthritis or stiffness develops within this joint, movement becomes increasingly restricted, making activities such as walking uphill, climbing stairs or running painful.
Numbness, Tingling & Burning
Not all foot and ankle symptoms originate from the muscles, tendons or joints. Burning pain, tingling or numbness can occur when one of the nerves supplying the foot becomes irritated or compressed. In some cases, symptoms that appear to come from the foot may actually originate from the lower back or be related to an underlying medical condition. There are several possible causes of nerve-related symptoms affecting the foot and ankle. One of the most common is Morton's neuroma, where one of the nerves between the toes becomes irritated or thickened.
Other conditions, including tarsal tunnel syndrome, common peroneal nerve compression, peripheral neuropathy and referred symptoms from the lower back, can produce similar symptoms.
You may notice:
Burning pain in the foot or toes
Tingling or numbness
Altered sensation around the foot or ankle
A feeling of walking on a pebble or folded sock
Pain that travels into the foot or lower leg
Weakness affecting the foot or ankle
Morton's Neuroma (Forefoot)
The digital nerves travel between the toes, providing sensation to the front of the foot. When one of these nerves becomes irritated or thickened, it can cause burning pain, tingling or numbness, most commonly between the third and fourth toes. Many people describe the sensation as feeling like they're walking on a pebble or a folded sock inside their shoe.
Tarsal Tunnel Syndrome (Inside of the Ankle)
The tibial nerve passes through a narrow tunnel on the inside of the ankle before supplying sensation to the sole of the foot. When this nerve becomes compressed, it can cause burning pain, tingling or numbness affecting the heel, arch or sole of the foot. Symptoms are often aggravated by prolonged standing, walking or exercise.
Common Peroneal Nerve Compression
(Outer Leg & Top of the Foot)
The common peroneal nerve wraps around the outside of the knee before travelling down the lower leg. Compression or irritation of this nerve can cause numbness or tingling over the outer part of the lower leg and the top of the foot. In more significant cases, it may also cause weakness when lifting the foot or toes.
Peripheral Neuropathy
Peripheral neuropathy occurs when the nerves supplying the feet become damaged or irritated. People often describe burning, tingling, numbness or altered sensation affecting both feet, particularly around the toes. Symptoms may be associated with conditions such as diabetes, vitamin deficiencies, certain medications or other medical conditions and often develop gradually over time.
Referred Symptoms from the Lower Back
Pain, tingling or numbness affecting the foot and ankle doesn't always originate from the foot itself. Irritation of the nerves in the lower back can sometimes cause symptoms to travel into the buttock, leg or foot, even when the foot and ankle are functioning normally.
The Unstable Foot & Ankle
If your foot or ankle feels unstable, weak or like it's going to give way, it may be due to an injury affecting the ligaments, muscles or the body's ability to sense joint position (proprioception). These symptoms commonly develop after an ankle sprain but can sometimes occur following repeated injuries or periods of reduced activity.
An unstable ankle can make everyday activities feel unpredictable, affecting your confidence when walking on uneven ground, going downstairs, running or returning to sport.
You may notice:
Your ankle repeatedly "giving way"
Recurrent ankle sprains
Feeling unsteady on uneven ground
Reduced confidence walking or running
Difficulty changing direction quickly
Ongoing weakness after a previous ankle injury
There are several possible causes of ankle instability. One of the most common is chronic ankle instability, where the ligaments and supporting muscles fail to provide the same level of stability following one or more ankle sprains. Other conditions, such as recurrent ankle sprains or syndesmotic (high ankle) sprains, can also contribute to ongoing instability and a feeling that the ankle can't be trusted.
Chronic Ankle Instability
Following an ankle sprain, the ligaments usually heal over time. However, some people continue to experience repeated episodes of the ankle giving way, particularly on uneven ground or during sport. This may occur because the ligaments remain stretched, the surrounding muscles become weaker or the body's balance and proprioception have not fully recovered.
Recurrent Ankle Sprains
Once you've sprained your ankle, the risk of doing it again is higher, particularly if strength, balance and movement haven't fully returned. Recurrent sprains can lead to ongoing pain, swelling and instability, making it difficult to return to sport or other physical activities with confidence.
Syndesmotic (High Ankle) Sprain
A high ankle sprain affects the ligaments that join the two bones of the lower leg together just above the ankle. These injuries are less common than typical ankle sprains but often take longer to recover and may cause pain when walking, twisting or pushing off during sport.
Foot & Ankle Pain at the Gym
Whether you're running, lifting weights, playing football, CrossFit or training for another sport, your feet and ankles absorb significant forces with every step, jump and change of direction. They provide the foundation for movement, helping to absorb impact, maintain balance and generate power during exercise.
Pain doesn't always mean you need to stop training completely. In many cases, it's possible to modify your training, adjust your exercise load and keep you moving while your foot or ankle settles.
Because the body works as a connected system, we'll also assess how your feet and ankles are moving during activities such as walking, running, squatting and jumping. Reduced ankle mobility, altered foot mechanics or weakness can change the way forces are transferred through the knees, hips and the rest of the body, sometimes contributing to pain elsewhere or slowing recovery.
Understanding how you move, not just where it hurts helps us identify the factors contributing to your symptoms and guide the most appropriate treatment and rehabilitation.
You may notice:
Pain during running or jumping
Heel pain during or after exercise
Pain with squats, lunges or calf raises
Pain after increasing your training
Pain when changing direction
Reduced confidence returning to sport
Foot & Ankle Pain at Work
Whether you're working in an office, on a building site, in healthcare, hospitality, retail or another physically demanding role, different jobs place different demands on your feet and ankles. Long periods of standing, walking, lifting, climbing stairs or wearing safety boots can all contribute to pain and stiffness over time.
Foot and ankle pain doesn't always mean you need to stop working completely. In many cases, simple changes to your daily activities, footwear, workload or movement patterns can help reduce unnecessary stress while allowing you to continue working where appropriate.
We'll also consider how your movement throughout the rest of the lower limb may be contributing to your symptoms. Reduced ankle mobility, changes in foot mechanics or altered walking patterns can influence the way forces are transferred through the knees and hips, sometimes placing additional strain on the foot and ankle during the working day.
You may notice:
Heel pain after standing for long periods
Pain that worsens throughout the day
Stiffness after sitting or driving
Pain climbing ladders or stairs
Discomfort wearing work boots or safety footwear
Difficulty walking comfortably at the end of the day
After Foot & Ankle Surgery
Recovering from foot or ankle surgery can sometimes feel just as challenging as the injury itself. Whether you've had an Achilles tendon repair, bunion surgery, ligament reconstruction, tendon repair, surgery following a fracture, or an ankle fusion or replacement, the right rehabilitation plays an important role in helping you regain movement, strength and confidence.
You may benefit from rehabilitation if you're:
Recovering following an Achilles tendon repair
Recovering after bunion surgery
Recovering following tendon or ligament surgery
Recovering after surgery for a fracture
Recovering following an ankle fusion or replacement
Looking to return to work, sport or everyday activities
Recovery takes time, and every operation is different. I'll work closely with your surgeon's rehabilitation guidelines to help you progress safely, regain movement and strength, and get back to the activities that matter most.
What Patient Say
Foot & Ankle FAQs
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Not always. Many foot and ankle conditions can be diagnosed through a detailed history and physical examination. However, if your symptoms suggest a fracture, significant tendon injury, arthritis or another condition where imaging would influence treatment, I may recommend an X-ray, ultrasound scan or MRI, or refer you to the appropriate healthcare professional.
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Not necessarily. While some injuries require a period of protection, many foot and ankle conditions improve with the right balance of activity and rest. In many cases, it's possible to modify your exercise or daily activities rather than stopping completely.
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Recovery depends on the underlying condition, how long you've had symptoms and your individual goals. Some problems settle within a few weeks, while others, particularly tendon injuries or arthritis, may take longer. The aim is to help reduce pain, restore movement and get you back to the activities that matter most as safely and efficiently as possible.
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If you're unable to put weight through your foot, have significant swelling or deformity following an injury, develop severe pain without an obvious cause, or experience increasing redness, warmth or signs of infection, you should seek prompt medical assessment. If you're unsure, it's always better to have your symptoms assessed.
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Yes. Osteopathy and physiotherapy can help manage a wide range of foot and ankle conditions through a combination of hands-on treatment, exercise therapy, education and activity modification. Treatment will always be tailored to your symptoms, goals and the underlying cause of your pain.
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Absolutely. Whether your symptoms developed while running, playing football, training in the gym or simply walking the dog, treatment is tailored to your lifestyle, goals and the demands you place on your feet and ankles.
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The terms are often used interchangeably. Although "plantar fasciitis" is the name many people are familiar with, "plantar fasciopathy" is the more accurate medical term used to describe the changes that occur within the tissue over time. Regardless of the name, the treatment approach is very similar.
Not Sure What's Causing Your Foot or Ankle Pain?
Every foot or ankle problem is different, so treatment starts with understanding what's causing your symptoms. Once we've identified the source of your symptoms, I'll explain what's most likely causing them and recommend the treatment that's most appropriate for you.
You don't need to know exactly what's wrong before booking an appointment , that's what the assessment is for.
👉 Learn more about what to expect from treatment
GET IN TOUCH
Ready to Get Started?
Whether you’re dealing with pain, stiffness, injury, or simply want to move better, we’re here to help. Get in touch and we’ll guide you in the right direction.
☎︎︎ Phone: 0203 773 5310
/ 07983 656 671
✉︎︎ Email: info@jigsawosteopathy.com
⌖︎ Clinic location: 70 Seaton Rd, Hayes, UB3 1NU
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◷︎ Opening Hours: By Appointment Only | Monday – Thursday | 9am - 7pm
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