Foot and ankle pain can stem from ligament sprains, tendon disorders, plantar fasciopathy, shin pain, and degenerative changes such as osteoarthritis. At North Shore Physiotherapy, we provide evidence-based treatment for conditions including ankle sprains, Achilles tendinopathy, tibialis posterior dysfunction, peroneal tendon pain, plantar fascia issues, and bone stress injuries. Research supports physiotherapy for improving strength, balance, mobility, and long-term function, as we will touch on below. Our team delivers personalised rehabilitation, bracing advice, orthotics, and progressive strengthening to help you return to walking, exercise, and sport safely.
The foot is an incredibly sophisticated structure designed to tolerate significant load every day. With 26 bones, over 30 joints, dozens of ligaments and tendons, and multiple layers of muscles, it absorbs impact, supports body weight, and helps you move efficiently.Because the feet and ankles work so hard, pain in this region is very common, especially in active individuals. At North Shore Physiotherapy, we assess and treat a wide range of foot and ankle conditions including:Medial and lateral ankle sprains
Achilles tendinopathy
Peroneal tendon disorders
Tibialis posterior dysfunction
Plantar fasciopathy
Shin pain
Bone stress injuries
Ankle joint pain, stiffness, or osteoarthritis
General foot overload or biomechanical issues
Our physiotherapists specialise in identifying the underlying cause of symptoms and developing treatment that restores movement, strength, and confidence.
Foot and ankle pain can originate from joint irritation, soft tissue overload, biomechanical changes, or trauma. Below are the most frequent conditions we see in clinic.
Ankle sprains are one of the most common musculoskeletal injuries. They occur during twisting movements, uneven terrain, running, jumping, and sport-specific change-of-direction tasks.Symptoms often include:Sharp pain
Swelling or bruising
Difficulty weight-bearing
Recurrent “rolling” or instability
There is good evidence supporting physiotherapy in the management of ankle sprains.For chronic and recurrent lateral ligament sprains, research recommends 4–8 weeks of physiotherapy, including:Strengthening
Balance and proprioception
Functional control and return to sport training
These have been shown to improve pain, function, and reduce recurrence rates.For acute ankle sprains, further research demonstrates that 4–8 weeks of physiotherapy exercises reduces the risk of reinjury.
Ankle bracing is recommended for some patients during return to sport. Our physiotherapists can prescribe:Appropriate ankle braces
Functional sports taping
Guidance on when bracing is needed and when it can be phased out
Achilles tendinopathy is an overuse condition affecting the tendon at the back of the ankle, often triggered by rapid increases in activity, biomechanical load, or stiff calf muscles.Symptoms include:Morning stiffness
Pain during running, jumping, or uphill walking
Thickening of the tendon
Tenderness around the heel or mid-portion
Targeted strengthening and progressive loading are supported by research as the most effective long-term treatment see here.
Posterior tibial tendon dysfunction affects the tendons on the inside of the foot that help maintain the arch.Common symptoms include:Pain along the inner ankle
Collapsing or flattening of the arch
Swelling
Difficulty walking long distances
A recent study shows that 6–12 weeks of strengthening exercises significantly reduces pain and disability compared to other exercise types or no treatment. In the early phase, a physiotherapist may recommend:Taping
Orthotics
A moon boot (for more acute cases)
All of these can be supplied directly through physiotherapy.
The peroneal tendons run along the outside of the ankle, helping stabilise the joint. Overuse, poor foot mechanics, or previous ankle sprains can irritate these tendons.Symptoms include:Outer ankle pain
Pain during uneven terrain walking
Clicking or instability
Discomfort during running
Strength, balance, and foot control exercises form the core of management.
Plantar fasciopathy (often called plantar fasciitis) is a leading cause of heel pain.Typical symptoms include:Sharp pain with first steps in the morning
Pain after prolonged sitting
Tenderness at the base of the heel
Research supports strengthening and progressive loading as effective treatments . Footwear advice, taping, and orthotics may also support recovery see here.
Shin pain can result from muscular overload, biomechanical inefficiencies, or stress reactions in the tibia.Common triggers:Running
Jumping sports
Sudden training increases
Hard-surface exercise
A physiotherapist will provide gait analysis, strength testing, load management guidance, and a structured return-to-activity programme.
Physiotherapy is proven to effectively treat foot and ankle pain through a combination of:
To restore calf, foot, and ankle muscle function.
Essential for preventing recurrent sprains.
To reduce stiffness and improve joint mobility.
For structural support and symptom relief.
Optimising foot mechanics and load distribution.
Restoring walking, running, or sports technique.
Helping patients understand triggers and prevent flare-ups.
Every intervention is backed by evidence..
Tailored to your injury, goals, and activity demands.
All available in clinic for convenience and effectiveness.
We build resilience, strength, and confidence, not temporary fixes.
Perfect for patients in Takapuna, Milford, Devonport, Browns Bay, Birkenhead, and surrounding areas.
In addition to physiotherapy, we can make a referral to a specialist if required.
1. How long does it take to recover from an ankle sprain?
Most mild acute sprains recover within 8 weeks, while more severe and recurrent sprains often require 12-16 weeks of structured physiotherapy.
2. Does physiotherapy help prevent ankle sprains from coming back?
Yes, strength and balance training significantly reduces recurrence risk (see here).
3. Can physiotherapy help plantar fascial pain?
Absolutely. Strengthening and progressive loading are highly effective and supported by research (see here).
4. Do I need imaging for foot or ankle pain?
Not usually. Physiotherapists can diagnose most conditions without imaging unless symptoms are severe or not improving.
5. Do you provide orthotics or moon boots?
Yes. We can provide prescription orthotics, moon boots, supportive taping, and brace recommendations.
6. Should I keep exercising if my foot or ankle is sore?
Some activity modification may be needed, but complete rest is rarely helpful. Guided loading under physiotherapy supervision is recommended.
