Find a Doctor

Understanding Foot and Ankle Pain

Foundation of mobility - bears all body weight

75%of Americans will experience foot problems in their lifetime
View ConditionsSee Exercises
Understanding the Joint

Foot & Ankle Anatomy

Foot and ankle anatomy illustration

The foot and ankle contain 26 bones, 33 joints, and over 100 tendons absorbing impact and enabling movement.

Key Structures

  • Ankle joint (tibia meets talus)
  • Plantar fascia (arch support)
  • Achilles tendon (largest tendon)
  • Metatarsals (long foot bones)
  • Tarsal bones (mid-foot)
Common Causes

Foot & Ankle Pain Conditions

Plantar Fasciitis

Most common (10%)

Inflammation of the thick band of tissue running across the bottom of the foot.

Symptoms

  • Stabbing heel pain in morning
  • Pain after long periods of rest
  • Pain with prolonged standing
  • Pain that improves with movement

Achilles Tendinitis

Common in runners

Inflammation of the Achilles tendon connecting calf muscles to heel bone.

Symptoms

  • Pain above heel
  • Stiffness in morning
  • Thickened tendon
  • Pain with climbing stairs

Ankle Arthritis

Common after injury

Usually post-traumatic, developing years after ankle fracture or severe sprain.

Symptoms

  • Stiffness and swelling
  • Pain with walking
  • Reduced range of motion
  • Instability

Gout

4% of adults

Uric acid crystals deposit in joints, classically the big toe, causing sudden severe attacks.

Symptoms

  • Sudden severe pain often at night
  • Redness and swelling
  • Extreme tenderness
  • Warmth in affected joint

Ankle Sprain

25,000/day in US

Ligament injury from rolling, twisting, or turning ankle awkwardly.

Symptoms

  • Pain and swelling
  • Bruising
  • Limited range of motion
  • Instability when weight-bearing
Physical Therapy

Recommended Exercises

Consult a healthcare provider before starting any exercise program.

Calf Raises

3 sets of 15Calf strength

Stand on edge of step, heels hanging off. Rise up on toes, then lower heels below step level.

Towel Scrunches

3 sets of 20Arch muscles

Place towel flat on floor. Use toes to scrunch towel toward you.

Ankle Circles

10 each direction each footAnkle mobility

Sit with leg extended. Draw circles with toes, moving only the ankle.

Plantar Fascia Stretch

Hold 30 sec x 3Arch relief

Sit and cross affected foot over opposite knee. Pull toes back toward shin until you feel stretch in arch.

Find a Physical Therapist
Red Flags

When to See a Doctor

  • ! Unable to bear weight on foot
  • ! Visible deformity
  • ! Severe swelling immediately after injury
  • ! Open wound or exposed bone
  • ! Signs of infection (fever, red streaking)
  • ! Numbness or tingling that does not resolve
Find a Specialist

Not Sure What's Causing Your Pain?

Take our AI-powered assessment for personalized insights.

Start Assessment