Sore feet or a dodgy ankle? Let’s sort it
A rolled ankle at five-a-side, morning heel pain, an Achilles that grumbles on every run. Foot and ankle problems are common and very treatable. Here is what our West Hampstead physio recommends.
★★★★★ 5-star Google reviews from our West Hampstead patients
Quick answer: Most ankle sprains, heel pain (plantar fasciitis) and Achilles tendon pain improve with early movement, progressive strengthening and adjusting how much you are on your feet, rather than complete rest. BOOST PHYSIO West Hampstead is at Apex Health, 160 West End Lane, NW6 1HU.
Common foot and ankle problems
Ankle sprain
Usually the outside of the ankle
Swelling and bruising after a roll or twist. Early movement and balance work reduce the risk of it happening again.
Plantar fasciitis
Heel pain
Sharp pain under the heel with your first steps in the morning or after sitting.
Achilles tendinopathy
Back of the heel
Pain and stiffness in the tendon, worse first thing and at the start of a run.
Recurrent ankle sprains
Ankle instability
An ankle that keeps giving way usually needs balance and strength work.
Calf strain
Sudden pull
A sharp pain in the calf when pushing off, often in tennis, football or running.
West Hampstead is a walking neighbourhood: up and down West End Lane, on hard pavements, often in shoes chosen for style rather than support. Add a weekly five-a-side or a new running plan and feet and ankles can start to complain.
The good news is that feet and ankles respond really well to targeted exercise and a few sensible changes.
Stretches to help stop morning heel pain
Book a foot and ankle assessment in West Hampstead
No GP referral needed. Book online, call us or send a WhatsApp.
What helps
- After a sprain: move the ankle gently early, walk as comfort allows and start balance exercises within days
- For heel pain: calf and foot strengthening, a supportive shoe and reducing time on hard floors in bare feet
- For Achilles pain: slow, progressive heel raises built up over weeks rather than complete rest
- Pain up to about 3 out of 10 during exercise that settles by the next day is usually fine
- Build walking, running and sport back gradually
Up to 40%
of people who sprain an ankle for the first time develop ongoing instability, which is why balance training matters
Doherty et al, Am J Sports Med 2016
Most
people with plantar heel pain improve within a year, faster with the right exercise and footwear
NICE CKS, Plantar fasciitis
~12 weeks
is the usual time frame for a tendon loading programme to make a real difference
Silbernagel et al, Am J Sports Med 2007
Feet and ankles are built to take load. Our job is to help them get used to it again, step by step.
When to get help quickly
- You cannot take four steps on the foot after an injury, or there is bony tenderness, which may mean a fracture
- A sudden snap at the back of the ankle with difficulty pushing off (possible Achilles rupture)
- A hot, red, swollen foot with fever
- Numbness or a cold, pale foot
Go to A&E or call 111.
Meet your West Hampstead physio
Otis Barton-Black
Chartered Physiotherapist
Otis has experience across sports, musculoskeletal clinics and hospital physiotherapy, with a particular interest in long-standing injuries and getting people back to running, sport and exercise.
What our West Hampstead patients say
★★★★★
“I have had four sessions with Otis for lower back pain and cannot recommend him highly enough.”
★★★★★
“Smooth booking system. Very convenient location.”
★★★★★
“I’ve had a really positive experience with Otis at BOOST Physio. He’s incredibly knowledgeable, friendly, professional and personable, and always takes the time to explain things clearly and make you feel…”
Watch: foot and ankle exercises
Short videos from our physios.
Ankle sprain exercises for the first few days
Three exercises to avoid repeat ankle sprains
Four things that help plantar fasciitis
Pulled your calf muscle?
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 West Hampstead 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 Kentish Town, or read more about our West Hampstead clinic. Living nearer Golders Green? See foot and heel pain in Golders Green.
Back on your feet
Book at BOOST PHYSIO West Hampstead, 160 West End Lane, NW6.
Related reading
Ankle sprain physioPlantar fasciitis and heel pain
Achilles tendon physioShin splints in West HampsteadHow to test ankle and calf strength
Hip pain in West HampsteadYour questions answered
Should I rest a sprained ankle?
Short-term protection helps, but early gentle movement and walking as comfort allows lead to a faster recovery than complete rest.
How long does plantar fasciitis last?
It can last months, but most people improve, and the right exercises and footwear speed things up.
Should I stop running with Achilles pain?
Not always. Many people can keep running at a reduced level if pain is mild and settles by the next morning.
Do I need insoles?
Some people benefit from insoles in the short term, but strengthening the foot and calf is usually more important.
Do I need a GP referral?
No. You can book directly online, by phone or on WhatsApp. If you are claiming on health insurance, check whether your insurer needs a GP referral first.
Can I get a same day appointment?
Often, yes. Same day appointments are available most days across our clinics. Booking online shows you what is free right now.
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 Otis Barton-Black at BOOST PHYSIO West Hampstead. 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.
- NICE Clinical Knowledge Summaries. Plantar fasciitis. cks.nice.org.uk.
- Silbernagel KG et al. Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy. Am J Sports Med 2007;35:897-906.
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.
