Physiotherapy for Ankle and Foot Pain in Singapore

Foot or ankle pain can make daily activities such as walking, exercising, or standing for long hours uncomfortable and difficult. At Benchmark Physio, our physiotherapists treat common conditions including plantar fasciitis, Achilles tendon injuries, ankle sprains, arthritis, and sports-related foot pain. We provide evidence-based physiotherapy that combines manual therapy, strengthening, mobility training, and personalised exercise programs. Our goal is to reduce pain, improve stability, and help you return to your normal activities with confidence. Book an appointment today with our foot and ankle physiotherapy specialists in Singapore and start your recovery.
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What causes ankle and foot pain?

Physiotherapy is an essential treatment option for individuals who experience ankle and foot pain due to injuries or other conditions. As our ankles and feet comprise many delicate structures of bones, muscles, ligaments, and nerves that all work together to make the body move, they are therefore prone to various injuries caused by sudden trauma or repetitive strain.

For the ankle, it comprises two bones: the tibia and the fibula. The fibula is on the outside of the leg, while the tibia is on the inside. The talus bone is attached to both bones to form a hinge joint that allows for movement in many directions.

The foot on the other hand, consists of 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. It is also important to note that the foot includes several small bones that are situated between the ankle and heel, which makes it one of the more complex structures in the body.

Therefore, when any part of these complex structures suffers rupture or injury, it prevents your ankle and foot from functioning normally, leading to pain and discomfort.

Here are some conditions that can cause ankle and foot pain:

Foot Fracture

Physiotherapy for ankle and foot fractures is an effective treatment option that can help alleviate pain, reduce inflammation, and restore mobility. Fractures are injuries commonly caused by trauma to your ankle and feet, such as a fall, a hard hit, or a motor vehicle accident. The most common fractures that cause ankle and foot pain are broken tibia or fibula bones.

These are the long bones on either side of your lower leg that connect to the heel bone in your foot. Your tibia is on the inside of your leg, while your fibula is on the outside. When these bones in your foot or ankle are broken, they can cause a lot of pain as the fractures can disrupt the nerves that provide sensation to your feet and ankles.

The symptoms of ankle and foot fractures usually depend on the severity of the injury. In general, some of the symptoms include:

  • Severe pain in your ankle or foot area.
  • Swelling and tenderness in your ankle or foot area.
  • Tenderness in your ankle or foot area.
  • A popping sound when you move your ankle or foot.

Ankle Sprains

A sprain can cause ankle and foot pain, and physiotherapy can be an effective treatment for such sprains.

Physiotherapy helps manage the pain and swelling associated with sprains, facilitating faster recovery and preventing recurrence.

Ankle sprains are often caused by the twisting of your ankle or stepping on something that causes the ligaments to stretch too far. A foot sprain, just like an ankle sprain, is when the ligaments in your feet are stretched too far, more often than not this is caused by stepping on something and putting pressure on your feet in the wrong way. This type of injury usually causes intense pain and swelling in your foot.

Sometimes it can be difficult to tell if you have a sprain or a fracture, so it’s important to see a physiotherapist for an accurate diagnosis.

Here are the common signs of a sprain in your ankle and/or foot:

  • Swelling
  • Pain
  • Bruising
  • Loss in range of motion.
  • Difficulty walking
  • Feeling like the ankle or foot is “giving way” when walking, running, or jumping.

Plantar Fasciitis

Plantar fasciitis is a medical condition that causes foot and ankle pain. 

The plantar fascia is a ligament that connects the heel bone to the base of your toes. This ligament becomes inflamed when overused, which can cause pain in the heel and arch of your foot and radiate to your ankle.

This condition is often caused by overuse or injury to the plantar fascia. It most commonly affects people with high arches and don’t wear supportive shoes, or those who have flat feet and are overweight.

Plantar fasciitis is one of the most common causes of lower leg or foot pain, and it’s important to know how it affects you so you can avoid it or treat it.

Here are common symptoms of plantar fasciitis:

  • Pain in your heel when you get out of bed or after sitting for long periods.
  • Pain on the bottom or side of your foot.
  • Tenderness in the arch area.
  • Tightness in your calf muscles.

Physiotherapy aids in treating plantar fasciitis by providing personalised exercise programs designed to stretch and strengthen key muscles and tendons, reducing tension on the plantar fascia. Additionally, manual therapy methods and the use of supportive devices help to manage pain, stimulate healing, and increase foot function. Patient education on modifying lifestyle factors is also a vital part of physiotherapy to ensure long-term recovery and prevent recurrence.

What to do if you suspect that you have Plantar Faciltis?

If someone suspects that they have plantar fasciitis, our suggestion would be to rest and ice the affected foot, stretch regularly, wear supportive footwear, consider custom orthotics, seek the advice of a physiotherapist who can assess and create a personalised treatment plan, consider over-the-counter pain medication, and only consider surgery as a last resort. It is important to take action early to prevent the condition from becoming chronic and affecting daily life. Remember that prevention is better than cure, so wearing appropriate footwear and maintaining a healthy weight are key preventative measures.

Bursitis

Bursitis is an inflammation of the bursae. Bursae are tiny sacs in your body that cushion and protect the joints. When you have bursitis, the bursae become inflamed and swollen. This can cause pain in your joints, like your ankle or foot.

The most common cause of bursitis is overuse, such as from sports or work activities that require repetitive movements with a lot of pressure on a joint. This activity can irritate and damage the lining around the joint, leading to inflammation and swelling of the bursae.

Bursitis symptoms can include:

  • Pain in the area where there is inflammation.
  • Swelling and stiffness in muscles around your ankle and foot joints.
  • Limited range of ankle and foot motion.
  • Redness around your ankle and foot joint.

Physiotherapy plays an essential role in treating bursitis by providing targeted exercises aimed at reducing inflammation, strengthening the surrounding muscles, and enhancing joint flexibility. Manual therapy strategies also help to alleviate pain and improve range of motion.

Tendonitis

Tendinitis is an inflammation of a tendon. Tendons connect muscles to bones and allow us to move our joints. The muscles in our bodies contract by pulling on tendons; this action causes the bones to move and results in the movement of our joints.

Tendinitis is common in the ankles and feet. The most common cause of ankle and foot tendonitis is overuse or repetitive motion. For example, if you have a poor posture, your feet will constantly bear weight on the same spot for long periods. This can lead to the development of pain in the tendons of your feet and ankles.

A few other causes are:

  • Injury to a tendon from a fall or other trauma.
  • Bending your foot repeatedly without giving it enough time to rest between repetitions.
  • Walking barefoot on hard surfaces like concrete for extended periods.

The pain from tendinitis is typically localised to the affected area but can also radiate to other areas such as the knee, hip, and lower back. Physiotherapy will help to alleviate the pain, reduce the swelling, and improve the overall strength in the affected areas.

The main symptoms of tendinitis are:

  • Pain in the affected area.
  • Swelling in the affected area.
  • Loss of strength in the affected area.
  • Tingling or numbness in the affected area.
  • Pain when walking or running.

Gout

Gout is a form of arthritis that occurs when uric acid crystals build up in the joints, causing inflammation and pain, especially in the knees, feet, and ankles. This can happen when someone has a diet that is rich in protein or does not excrete enough uric acid from their body, which results in too much crystallised uric acid being deposited into the joints and surrounding tissues.

Gout can cause pain in your toes (podagra), feet, ankles, and knees, making them swell up. It also causes inflammation around the tendons and ligaments, which can also be painful. Physiotherapy helps manage the pain, control the inflammation, and improve joint mobility.

The most common symptoms of gout include:

  • Fever
  • Numbness and tingling in the area around the joint.
  • Fluid build-up under or around the joints.
  • Pain when walking or standing on your toes.
  • Red, warm, and swollen joints (especially at the base of your big toe).
  • White deposits (tophi) under your skin near a joint.

Flat Feet

A person with flat feet will have a lower arch than someone with normal arches. The foot’s arch supports our weight when we walk or stand on it. If someone has flat feet, this arch will not be there to support them as much as it should be, which means that they’ll have more weight bearing down on their ankles and toes, resulting in pain.

Having flat feet will cause a person to overpronate or supinate when walking. Overpronation is when your foot rolls inward excessively when you put it down. Supination is when your foot rolls outward excessively when you put it down. These pronation and supination motions can lead to an increased risk of injury and pain to the ankle and foot from impact forces, as well as knee problems from poor alignment of muscles in the leg.

This condition is often hereditary and can be present from birth. It can also be acquired from various factors like obesity, ageing, and foot injuries. Physiotherapy treatment will help manage the pain and realign the foot and ankle muscles, improving overall comfort and mobility.

Here are some common symptoms of flat feet:

  • Pain in the arch or heel, foot, and toes.
  • Pain when wearing shoes.
  • Difficulty walking up the stairs.
  • Your feet ache when you sit for long periods.
  • Intense pain during exercise.

Diagnosing Ankle and Foot Pain

If you experience pain in your feet or ankles, we highly recommend that you do not exert pressure or put weight on your ankles and feet until you see a physician. For ankle and foot injuries that are not treated correctly through physiotherapy or surgery, it may result in long-term chronic conditions like bone weakness, arthritis, and repeated damage.

Generally, physicians will first inquire about the cause of the injury and the duration and severity of your pain before examining your ankles and feet. Once they have taken note of the swelling and bruising, they may order the following visual imaging and tests to determine the precise cause of your injury and prescribe the proper treatment:

  • X-ray shows joint dislocation, osteoarthritis, or bone fracture images.
  • Magnetic Resonance Imaging (MRI) scan uses radio waves and a magnet to develop high-resolution images of your ankle and foot joints and the structures around them.
  • Computerised Tomography (CT) scan that uses a computer and x-rays to develop three-dimensional visuals of your ankle and foot structure.
  • Electromyography (EMG) tests your muscles and looks for nerve injuries.
  • Biopsy of the bursa fluid.

Ankle and Foot Pain Treatment

Depending on the severity of your injury, these are some of the standard treatments your physician may order for you to help treat the pain in your ankle and/or foot:

  • RICE therapy (Rest, Ice, Compression, and Elevation) relieves pain and minimises swelling and inflammation.
  • Over-the-counter painkillers relieve mild pain or soreness.
  • Anti-inflammatory medications treat mild injuries to the bursa, tendons, or muscles.
  • Physiotherapy strengthens the muscles around your lower legs and improves flexibility.
  • Recommend supportive footwear to provide adequate support for your feet and ankles.
  • Temporary foot brace to prevent further injury.
For severe injuries, you may need to undergo minor surgery to prevent further injury to the complex structure of your ankle and/or foot. This is why it is advisable to seek immediate medical attention if you notice abnormalities or suffer from pain or discomfort in those areas.

Why choose Benchmark Physio for physiotherapy treatment for Ankle and Foot Pain?

When it comes to the ankles and feet, Benchmark Physio is your one-stop solution. Our experienced team of physiotherapists in Singapore are here to help you identify and manage your pain.

As physiotherapy specialists, we understand the importance of getting you back to your activities quickly and pain-free. That’s why we provide a comprehensive range of services such as manual therapy, exercise prescription, and mobilisation techniques to help you relieve the pain in those affected areas of your lower limbs. Our team also formulates individualised treatment plans for each patient, ensuring that every patient receives the best quality of care and excellent results. So if you’re looking for an effective and safe solution to pain in your ankle and/or foot, contact Benchmark Physio today.

Why choose Benchmark Physio for physiotherapy treatment for Ankle and Foot Pain?

When it comes to the ankles and feet, Benchmark Physio is your one-stop solution. Our experienced team of physiotherapists in Singapore are here to help you identify and manage your pain through our physiotherapy services.

As physiotherapy specialists, we understand the importance of getting you back to your activities quickly and pain-free. That’s why we provide a comprehensive range of services such as manual therapy, exercise prescription, and mobilisation methods to help you relieve the pain in those affected areas of your lower limbs. Our team also formulates individualised treatment plans for each patient, ensuring that every patient receives the best quality of care and excellent results. So if you’re looking for an effective and safe solution to pain in your ankle and/or foot, contact Benchmark Physio today.

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Meet Our Physiotherapist

Ng Hong Kai, an experienced physiotherapist, has carefully reviewed the information on this page.

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Ng Hong Kai

Clinic Director and Chief Physiotherapist​​

  • Master of Clinical Physiotherapy (Musculoskeletal), Curtin University (Australia)
  • Master of Physiotherapy, University of Sydney (Australia)
  • Bachelor of Applied Science (Exercise & Sports Science), University of Sydney (Australia)
  • Member of Australian College of Physiotherapists and Australian Physiotherapy Association
  • Full registration with Allied Health Professions Council, Singapore, and Australian Health Practitioner Regulation Agency
  • GEMt Advanced Dry Needling Practitioner 

Hong Kai has been practising musculoskeletal physiotherapy for more than a decade. He is the first Singaporean to achieve dual credentials as both an APA Titled Musculoskeletal Physiotherapist and a tertiary trained Exercise Scientist.

Hong Kai's broad and extensive skillset allows him to create solutions that are simple, effective and tailored to a client’s musculoskeletal needs. His beliefs in continuing education and self improvement led him to complete his Masters in Clinical Physiotherapy (Musculoskeletal), where he had a chance to participate in formal research into knee osteoarthritis under the supervision of world renowned researcher and physiotherapist Prof Peter 0′ Sullivan. 

Hong Kai has experience treating a variety of musculoskeletal conditions, with a specific focus on addressing lower back, neck, shoulder and knee pain.

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