Foot or ankle pain? Get back on your feet
A rolled ankle on a muddy pitch, heel pain with your first steps in the morning or an Achilles that complains after a run around Aldenham. Our Elstree physios will explain what is going on and how to fix it.
★★★★★ 5.0 on Google from 85 reviews of our Elstree clinic
Quick answer: Most ankle sprains, heel pain and Achilles problems recover well with the right rehab. Rushing back or skipping balance and strength work is the main reason they recur. Our Elstree clinic at HCA Elstree Outpatients Centre, WD6 3BS, and our nearby Borehamwood clinic can assess you.
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 first thing in the morning.
Achilles pain
Tendinopathy
Stiffness and pain at the back of the heel after activity.
Arch and midfoot pain
Tired, aching feet
After long days standing or a jump in walking or running.
Up to 40% of people who sprain an ankle go on to have one that keeps giving way. A few weeks of balance and strength training makes a big difference to that risk.
Heel and Achilles pain respond best to a calf and foot strengthening plan, with a short term change in activity rather than complete rest.
Foot arches explained by our physio
Rolled your ankle?
Book at Elstree or our nearby Borehamwood clinic.
What helps
- Checking whether you need an X-ray after an injury
- Early movement and swelling control after a sprain
- Calf, foot and balance training, progressed week by week
- Footwear advice and a graded return to walking, 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, AJSM 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
Ankle affecting your squatting? How to assess it
Stiff ankles change how you squat, walk and run. This quick check shows whether yours is part of the problem.
When to seek medical advice
- You cannot take four steps after an injury
- Severe pain over the ankle bones or midfoot after a twist
- A snap at the back of the ankle with weakness pushing off
- A hot, red, swollen foot or calf
Meet your Elstree physios
Catriona treats sports injuries including ankles every week, with Jolene alongside her.
Catriona Benson
Senior Physiotherapist and Clinical Lead
Catriona treats sports injuries and is our Elstree women’s health physio, trained in the Mummy MOT.
Jolene Sher
Specialist Physiotherapist and Clinical Lead
Jolene leads our Elstree and Borehamwood clinicians, with a special interest in back and neck pain and Pilates-based rehab.
What our Elstree patients say
★★★★★
“Jolene Sher has been instrumental in my continued recovery from major Achilles reconstructive surgery.”
★★★★★
“Great hydrotherapy session with Jolene today at the Venue borehamwood.”
★★★★★
“Jolene’s expert guidance was an enormous help following my lumbar injury.”
Watch: foot and ankle advice
Short videos our physios use with foot and ankle patients.
Achilles tendon pain? This can help
Stop morning heel pain
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 Elstree 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
Elstree is often busy. Our Borehamwood clinic inside Anytime Fitness, WD6 4PR, is close by and usually has more availability. You can also book at Mill Hill or Hampstead Garden Suburb, or read more about ankle sprain physio.
Get back on your feet
Book at BOOST PHYSIO Elstree, HCA Elstree Outpatients Centre, WD6 3BS.
Related reading
Your questions answered
Where is your Elstree clinic?
At HCA Elstree Outpatients Centre, Beaufort House, The Waterfront, Elstree Road, WD6 3BS.
Should I rest a sprained ankle?
Protect it for the first few days, then start moving it gently. Early, guided movement usually helps recovery.
Do insoles help heel pain?
They can ease pain for some people, but strengthening and load management are the main treatment.
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 Elstree.
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 Catriona Benson and Jolene Sher at BOOST PHYSIO Elstree. 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.
