Managing Chronic Foot & Ankle Pain

At TFC Podiatry we deal with a lot of chronic injuries in the foot and ankle where treatment and recovery can take several months. During clinical consultations we like to talk a lot about techniques for managing pain and what you can do at home to reduce your symptoms. This blog is going to discuss our top 5 techniques to help you manage your pain.

1. Eating Healthy

Having a healthy diet is one of the most important parts in tissue recovery. Foods such as sweets, dairy, fatty foods, carbohydrates, alcohol, gluten and additives may increase inflammation and contribute to your pain.

Foods such as fruits, vegetables, healthy fats, fiber and quality protein will provide anti-inflammatory benefits. It may also be beneficial to take supplements such as magnesium, vitamin D, omega 3 vitamin B12 and antioxidants.

As always, balance is key. It’s not about eliminating certain foods from your diet, but making sure you have a balance that provides your body with the nutrients it needs.

2. Sleeping Well

There has been ample research to show that sleep is one of the most important factors in pain. If you have a poor night’s sleep then pain can often increase. During sleep our nervous system gets a chance to rest. People living with chronic pain have a more active nervous system and therefore require ample sleep to calm it down.

It is recommended that you get 7-8 hours of sleep per day. If you struggle with sleep it may be worth seeking professional help.

3. Reducing Stress

Stress and pain can often be a vicious cycle when linked together; stress can cause increased pain and vice versa. The human body is not designed to be under stress or pain for long periods of time. During stress the body releases a hormone called cortisol which is used to initiate the “fight or flight” response. However, when we produce too much cortisol it can lead to increased inflammation.

Reducing your stress levels can play a crucial part in managing pain when injured.

4. Exercise Modification

Sometimes during the recovery process you may be advised to change your type of exercise to allow for adequate rest for certain tissues. For example, with an injured foot or ankle it would be beneficial for you to cut back on certain weight bearing exercises, such as walking, running or jumping exercises and replace them with non-weight bearing exercises, such as swimming, cycling, pilates or yoga.

5. Massage, Stretching and Foam Rolling

Practitioner-guided massaging, foam rolling and stretching techniques are often a great way to help reduce painful symptoms. Doing so can help improve flexibility, posture and circulation as well as relaxing the body.

Mastering the Art of Managing Pain

In the journey towards healing chronic foot and ankle injuries, effectively managing pain is paramount. At TFC Podiatry, we understand the importance of discussing techniques for pain management during our clinical consultations. By implementing strategies such as maintaining a healthy diet, prioritising restful sleep, reducing stress levels, modifying exercise routines, and incorporating massage and stretching, you can take control of your pain and facilitate the recovery process. Remember, finding the right balance is key—nourishing your body, calming your nervous system, and optimising your physical well-being. Should you require assistance with chronic foot or ankle pain, our dedicated team is ready to support you at our Yarraville, Avondale Heights, or Point Cook clinics. Take the first step towards a pain-free future and regain your mobility today. Book now.


Your appointment at TFC Podiatry begins with listening to your story

We want to know how your foot or ankle concerns impact your life and learn about your goals.