Foot or ankle pain slowing you down?
A rolled ankle on the pavement, sharp heel pain with your first steps in the morning or a sore Achilles after a run through Kensington Gardens. Our Kensington physios explain what is going on and how we fix it.
★★★★★ 5.0 on Google from 127 reviews of our Kensington clinic
Quick answer: Most ankle sprains, heel pain and Achilles problems recover well with the right rehab, but rushing back or skipping strength and balance work is the main reason they keep coming back. Our Kensington clinic inside Virgin Active, 17a Old Court Place, W8 4PL, can assess you, often the same day.
The foot and ankle problems we see most
Ankle sprain
Rolled ankle
Swelling and bruising on the outside of the ankle after a twist.
Heel pain
Plantar heel pain
Sharp pain under the heel with the first steps in the morning.
Achilles pain
Achilles tendinopathy
Stiffness and pain at the back of the heel, worse after running or hills.
Midfoot and arch pain
Flat or tired feet
Aching through the arch after long days on your feet.
A sprained ankle is often treated as minor, but up to 40% of people go on to have an ankle that keeps giving way. Balance and strength training after a sprain is what prevents that.
Heel and Achilles pain are load problems. They settle best with a calf and foot strengthening plan, not by stopping everything.
Physio exercises for an ankle sprain
Rolled your ankle?
Get it assessed early. Book at our Kensington clinic.
What helps
- A clear diagnosis, including checking whether you need an X-ray
- Early movement and swelling control after a sprain
- Calf, foot and balance training, progressed in the gym
- Advice on footwear and gradually returning to running or sport
- Hands-on treatment and taping where they help
Up to 40%
of people develop ongoing ankle instability after a sprain
Doherty et al, BJSM 2016
80%
of people with plantar heel pain improve within 12 months
Buchbinder, NEJM 2004
~5
sessions is typical for our patients to reach their goals
BOOST PHYSIO patient data
Stop morning heel pain with these exercises
Morning heel pain often eases quickly with the right stretches. These are the ones we start with.
When to seek medical advice
- You cannot take four steps on the ankle after an injury
- Severe pain over the ankle bones or midfoot after a twist
- A snap or kick at the back of the ankle with weakness pushing off
- A hot, red, swollen foot or calf
Meet your Kensington physios
Tanvi and Siubhan both treat foot and ankle problems and use the Virgin Active gym for the strength and balance stages.
Tanvi Parikh
Senior Physiotherapist
Tanvi has a special interest in back and neck pain, spinal conditions and rehab after surgery.
Siubhan Slater
Senior Physiotherapist
Siubhan treats sports injuries, back and neck pain and rehab after surgery.
What our Kensington patients say
★★★★★
“As a result, I immediately experienced a severe spasm in my left foot and toes, which has not gone away since.”
★★★★★
“I’ve been working with Tanvi for the past month. Tanvi is super knowledgeable and understands how to treat my back injury.”
★★★★★
“I’ve been working with Boost Physio Kensington over the past three months for some back issues, and I honestly couldn’t recommend them more highly.”
Watch: foot and ankle advice
Short videos our physios use with foot and ankle patients.
How to avoid repeat ankle sprains
How to help plantar fasciitis
One clinic, the experience of a whole team
Something our patients don’t always realise is how much support sits behind each physio. Our team trains together twice a month and every physio has a dedicated mentor who reviews cases with them, so when you see us in Kensington you get the experience of the whole BOOST PHYSIO group.
- Same day appointments, seven days a week across our clinics
- No GP referral needed
- Recognised by Bupa, AXA Health, Vitality, WPA and Aviva
Prefer another clinic? Book at BOOST PHYSIO Swiss Cottage, Hampstead or West Hampstead, or read more about ankle sprain physio and heel pain physio.
Get back on your feet
Book at BOOST PHYSIO Kensington, Virgin Active, 17a Old Court Place, W8 4PL.
Related reading
Your questions answered
Where is your Kensington clinic?
Inside Virgin Active Kensington at 17a Old Court Place, W8 4PL, a few minutes’ walk from High Street Kensington station.
Should I strap my ankle?
A brace or tape can help in the early weeks and when you return to sport, alongside balance and strength training.
Do I need an X-ray for a sprained ankle?
Only if certain signs are present, such as being unable to take weight or pain over specific bones. We check this at your assessment.
Do I need a GP referral to see a physio?
No. You can book directly with us online, by phone or on WhatsApp. If you are claiming on private medical insurance, check with your insurer first, as some ask for a GP or specialist referral.
How many sessions will I need?
It depends on the problem and your goals. On average our patients reach their goals in around 5 sessions, and we will give you an honest estimate at your first appointment in Kensington.
Written and clinically reviewed by Steven Berkman, BSc Physiotherapy (University of Cape Town), HCPC-registered chartered physiotherapist, MCSP, founder of BOOST PHYSIO in 2008, with Tanvi Parikh and Siubhan Slater at BOOST PHYSIO Kensington. Last reviewed 12 November 2026.
References
- Doherty C et al. Recovery from a first-time lateral ankle sprain and the predictors of chronic ankle instability. Am J Sports Med 2016;44:995-1003.
- Buchbinder R. Plantar fasciitis. N Engl J Med 2004;350:2159-2166.
This article is general information, not a diagnosis. If you are unsure what is causing your symptoms, book an assessment or speak to your GP. If you have severe or rapidly worsening symptoms, call 111 or 999.
