Sprained Ankle or Heel Pain in the Morning? Don't Just Walk It Off
You rolled your ankle on an uneven pavement or during a basketball game, and weeks later it still feels weak. Or perhaps your first few steps out of bed every morning bring a stabbing pain in your heel. Foot and ankle pain affects every step you take, so it's worth getting it right.
Ankle sprains: more serious than they seem
Ankle sprains are the most common ankle injury. About 85% happen on the outside of the ankle when the foot rolls inward. Many people rest it for a few days and carry on, but up to 70% of people sprain the same ankle again, and about 20% develop a long-term "weak" or unstable ankle.
Signs include:
- Pain and swelling on the outside of the ankle
- Pain when putting weight on the foot
- A feeling that the ankle may give way
- Repeated sprains
If you can't put weight on your foot, or the bone itself is very tender, see a doctor to rule out a fracture.
Heel pain: plantar fasciitis
Plantar fasciitis, or plantar heel pain, affects about 4–7% of people and is the most common cause of heel pain. It's most common between the ages of 40 and 60.
Signs include:
- Sharp pain under the heel with your first steps in the morning
- Pain after sitting, which eases once you get moving
- Pain on hard floors, when barefoot or on stairs
Risk factors include long hours standing at work, tight calves, flat or high-arched feet, unsupportive shoes and extra body weight. The good news: about 90% of cases improve with conservative care.
How physiotherapy helps
At Katasi Physiotherapy, your plan may include:
- Early guided exercise and balance training after an ankle sprain
- An ankle brace to protect and prevent re-injury
- Plantar fascia and calf stretching
- Foot and calf strengthening
- Taping, insoles and footwear advice
- Hands-on soft tissue and joint mobilisation
Book your assessment
Step out of bed pain-free. Book at Katasi Physiotherapy, Mogotio Road off Muthithi Road, Westlands. Call or WhatsApp 0705 717 353.
Sources: Physiopedia – Ankle Sprain, Physiopedia – Plantar Fasciitis
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