🤔 What Is It?

Plantar fasciitis (or plantar fasciopathy) is a condition where the thick band of tissue under the foot (the plantar fascia) becomes overloaded or irritated. It acts like a bowstring, supporting the arch of your foot during walking and running.

When it’s inflamed or degenerative, you might experience:

• Sharp pain in the heel or arch, especially first thing in the morning

• Pain after long periods of standing, walking, or running

• Discomfort that may improve with activity but worsens afterward

• Tenderness when pressing into the bottom of the heel or midfoot

💡 Common Physiotherapy-Related Causes:

• Sudden increase in walking or running volume

• Tight calves and poor ankle mobility

• Weak or poorly coordinated foot and intrinsic muscles

• Low or high arches (poor load distribution)

• Standing on hard floors without support (e.g. work boots, barefoot)

🛠️ What You Can Do:

• ✅ Avoid walking barefoot on hard floors

• ✅ Use supportive footwear or inserts during flare-ups

• ✅ Begin calf and foot strengthening exercises

• ✅ Limit aggravating activity short-term (e.g. long walks or hills)

• ✅ See a physio to assess biomechanics, strength, and tissue loading

👩‍⚕️ How Physio Can Help:

• Confirm whether pain is true plantar fasciitis or another issue (e.g. nerve or fat pad)

• Apply manual therapy, taping, or dry needling to reduce pain

• Build a strength program targeting calf, foot, and hip control

• Provide education around pacing, footwear, and recovery strategies

• Prevent recurrence by improving tissue tolerance and movement quality

🙋‍♀️ Answers to Common Questions

1. What does plantar fasciitis feel like?

• Sharp, stabbing pain under the heel or arch

• Worst with your first few steps in the morning

• Returns after long walks, standing, or sitting for a while

• Tender to touch at the bottom of the heel

2. How long does it take to heal?
It depends — mild cases settle in 4–6 weeks, but more stubborn ones may take 3–6 months. Early treatment shortens recovery time significantly.

3. Should I stop walking or running?
Not entirely — we’ll guide you in modifying your activity, using cross-training or reduced load, and building strength so you can return safely.

4. Is rest enough to fix it?
Usually not. Strength and load tolerance are key — passive rest often leads to recurrence or slow recovery.

5. Should I stretch my calves or fascia?
Yes — gentle calf and plantar fascia stretches can help, but they must be combined with strengthening for lasting results.

6. What exercises help plantar fasciitis?

• Calf raises (bent and straight knee)

• Towel scrunches or toe curls

• Plantar fascia release with ball or bottle

• Foot arch loading drills and balance work

🤔 What Is It?

Achilles tendinopathy is an overuse condition affecting the thick tendon that connects your calf muscles to your heel. It develops when the tendon becomes overloaded or irritated, leading to pain, stiffness, and reduced strength.

There are two common types:

• Mid-portion tendinopathy (2–6 cm above the heel)

• Insertional tendinopathy (where the tendon meets the heel bone)

You might experience:

• Stiffness or pain at the back of the ankle, especially first thing in the morning

• Pain that eases with warm-up, but worsens after activity

• Tenderness to squeeze the tendon or heel

• Pain with running, jumping, or walking uphill

💡 Common Physiotherapy-Related Causes:

• Sudden increase in running or jumping volume

• Weakness or poor endurance in the calf, foot, or glute muscles

• Limited ankle mobility or tight calves

• Training through fatigue or poor landing mechanics

• Previous ankle or foot injury changing how you load the tendon

🛠️ What You Can Do:

• ✅ Modify painful activities temporarily — not stop completely

• ✅ Avoid passive stretching or compression (especially in insertional type)

• ✅ Begin isometric calf loading to reduce pain

• ✅ Progress to slow, heavy calf strengthening exercises

• ✅ Get physio guidance for progressive tendon loading and return to running

👩‍⚕️ How Physio Can Help:

• Differentiate between mid-portion vs insertional tendinopathy

• Reduce pain using manual therapy, deloading, and isometric work

• Restore strength, load tolerance, and gait mechanics

• Tailor a return-to-run or sport program based on your level

• Help prevent flare-ups through load management and technique cues

🙋‍♀️ Answers to Common Questions

1. What does Achilles tendinopathy feel like?

• Stiffness in the morning, especially during the first steps

• Pain at the back of the ankle with running, jumping, or uphill walking

• Tenderness when pressing the tendon or heel

• Not typically associated with swelling or bruising

2. What’s the difference between tendinitis and tendinopathy?
“Tendinitis” implies inflammation, while tendinopathy reflects a longer-term overload and structural change. Treatment focuses on load-based rehab, not rest alone.

3. Should I stretch my Achilles if it’s sore?
Generally not — especially with insertional tendinopathy, where stretching can make things worse. Strength is far more important than flexibility here.

4. Can I keep running?
Possibly — many runners can keep training with adjusted volume, pace, and rehab support. We’ll guide you through a safe plan.

5. How long does recovery take?

• Mild to moderate cases: 6–10 weeks

• Chronic or severe cases: 3–6+ months, depending on load tolerance
  Tendons respond slowly, but consistently.

6. What exercises help Achilles tendinopathy?

• Isometric calf holds (e.g. heel holds off a step)

• Heavy slow calf raises — both bent and straight leg

• Balance and foot control work

• Return-to-plyometrics and running drills later on

🤔 What Is It?

An ankle sprain happens when the ligaments that support the ankle joint are overstretched or torn, usually from a rolling or twisting injury.

Most commonly, the lateral ligaments (on the outside of the ankle) are affected — especially the anterior talofibular ligament (ATFL).

Symptoms may include:

• Sudden pain and swelling on the outer ankle

• Bruising and difficulty walking

• A feeling of instability or weakness, especially on uneven ground

• In recurrent cases: frequent ankle rolling, reduced balance or confidence

🩻 Injury Grades:

• Grade 1: Mild stretching, minimal swelling

• Grade 2: Partial tear, moderate swelling, difficulty weight-bearing

• Grade 3: Complete tear — often requires bracing and longer rehab

💡 Common Physiotherapy-Related Causes:

• Inadequate rehab after previous sprains

• Weakness in ankle stabilisers, glutes, or core

• Poor balance and proprioception (joint awareness)

• Reduced ankle mobility or stiffness in foot and calf

• High-risk activities (e.g. trail running, court sports, uneven surfaces)

🛠️ What You Can Do:

• ✅ Use R.I.C.E. (rest, ice, compression, elevation) in the first 48–72 hours

• ✅ Avoid full rest — begin gentle movement and weight-bearing as tolerated

• ✅ Start balance and ankle-specific rehab early

• ✅ Use bracing or taping in high-risk sports during return-to-play

• ✅ Work with a physio to rebuild strength, stability, and confidence

👩‍⚕️ How Physio Can Help:

• Diagnose the severity and rule out fractures or joint involvement

• Reduce pain and swelling with manual therapy and movement strategies

• Build a graded rehab plan with mobility, balance, and strength

• Reintroduce sport-specific drills and jump/landing control

• Prevent recurrence with ankle control, proprioception, and glute rehab

🙋‍♀️ Answers to Common Questions

1. What does an ankle sprain feel like?

• Sudden pain on the outside of the ankle after twisting or rolling

• Immediate or delayed swelling and bruising

• Stiffness and difficulty putting weight through the foot

• In recurrent cases, ankle gives way easily

2. How long does an ankle sprain take to heal?

• Grade 1: 1–2 weeks

• Grade 2: 3–6 weeks

• Grade 3: 6–12+ weeks
  Full recovery includes strength and control training, not just pain relief

3. Can I walk on a sprained ankle?
Yes — if it’s not fractured and you can tolerate weight-bearing, walking promotes faster healing. A physio can assess and guide this safely.

4. Why does my ankle keep rolling?
This is often due to incomplete rehab, poor balance, and weak stabilisers. Physiotherapy targets these areas to restore confidence and prevent recurrence.

5. Should I wear a brace or get a scan?
Bracing may help early on or during return to sport. Scans (X-ray, MRI) are only needed if symptoms don’t improve or a more serious injury is suspected.

6. What exercises help with ankle sprains?

• Foot and calf mobility drills early on

• Balance work (e.g. single-leg stance, wobble board)

• Resistance band strengthening (inversion, eversion, dorsiflexion)

• Glute and core control to improve whole-leg stability

• Jumping, landing, and change of direction later in rehab

🤔 What Is It?

Shin splints, or Medial Tibial Stress Syndrome (MTSS), refers to pain along the inner border of the shinbone (tibia) where the muscles and fascia attach. It’s a load-related injury from repetitive stress on the lower leg, often seen in runners, jumpers, and athletes increasing training too quickly.

Key features include:

• Dull or sharp pain along the lower third of the shin, usually on the inner side

• Pain worsens with running, jumping, or prolonged walking

• Can start as a post-exercise ache and progress to pain during activity

• Tenderness to press along the medial tibial border — not a single pinpoint

💡 Common Physiotherapy-Related Causes:

• Sudden increase in training volume, intensity, or surface hardness

• Weakness in foot, calf, or hip stabilisers

• Poor foot control or flat-footed running (overpronation)

• Stiff ankles or calves reducing shock absorption

• Running in unsupportive footwear or poor technique

🛠️ What You Can Do:

• ✅ Reduce or modify high-impact activities temporarily

• ✅ Apply ice and compression after activity to settle symptoms

• ✅ Begin foot, calf, and glute strengthening exercises

• ✅ Consider footwear review or temporary orthotic support

• ✅ Get physio input to adjust training load and running mechanics

👩‍⚕️ How Physio Can Help:

• Confirm the diagnosis and rule out more serious issues (e.g. stress fracture)

• Assess your movement patterns, footwear, and training load

• Prescribe a plan for load management + progressive strength work

• Treat contributing factors like ankle stiffness or hip control issues

• Help guide your return to running safely and confidently

🙋‍♀️ Answers to Common Questions

1. What do shin splints feel like?

• Pain or aching along the inside of your shin

• Starts after running or jumping, may progress to pain during the activity

• Tender along a broad area of bone, not a sharp point

• Improves with rest but returns with repeated load

2. What’s the difference between shin splints and a stress fracture?

• Shin splints hurt along a broader area and ease with rest

• Stress fractures are more pinpoint and persistent, often hurting even at rest or night
  Your physio can help distinguish between them — imaging is only needed in certain cases.

3. Should I stop running completely?
Not always — many people can continue low-load running or cross-training while rehabbing. We’ll help you adjust pace, distance, and surfaces.

4. Will new shoes or insoles help?
They might — especially if you have flat feet, high arches, or poor foot control. We’ll assess your biomechanics and recommend what’s best for your setup.

5. What exercises help shin splints?

• Calf raises (bent and straight leg)

• Tibialis posterior and foot arch strengthening

• Glute bridges, single-leg balance, and step-ups

• Mobility drills for calves and ankles

• Plyometric retraining and gait adjustments in later stages

🤔 What Is It?

The tibialis posterior is a deep muscle that runs along the inside of your shin and wraps around the ankle to support your foot arch.

When the tendon becomes weak, irritated, or overloaded, it can lead to:

• Collapsing or flattening of the foot arch

• Pain along the inside of the ankle or lower shin

• Fatigue or aching in the feet or calves after walking or standing

• Difficulty with balance, running, or single-leg control

Over time, untreated cases can lead to progressive arch collapse, affecting gait and potentially contributing to knee, hip, or back pain.

💡 Common Physiotherapy-Related Causes:

• Weakness in tibialis posterior, glutes, or deep foot stabilisers

• Poor control of foot and ankle pronation during walking or running

• Flat feet from childhood or acquired through overuse and fatigue

• Standing or walking long hours on hard surfaces

• Training in unsupportive shoes or with poor biomechanics

🛠️ What You Can Do:

• ✅ Avoid prolonged barefoot walking or unsupported footwear

• ✅ Begin strengthening exercises for the arch and ankle

• ✅ Use orthotics or arch support short-term if needed

• ✅ Modify high-load activities (e.g. running, hiking) until symptoms settle

• ✅ See a physio to build a long-term plan for foot strength and control

👩‍⚕️ How Physio Can Help:

• Confirm whether symptoms are from tibialis posterior vs plantar fascia, nerve, or joint

• Assess your gait, arch mechanics, and muscle control

• Prescribe a progressive program for foot, ankle, glute, and core strength

• Advise on footwear, taping, or temporary orthotic use

• Guide your return to pain-free walking, running, and training

🙋‍♀️ Answers to Common Questions

1. What does tibialis posterior dysfunction feel like?

• Pain or aching on the inside of the ankle or arch

• Worse after long periods of walking, running, or standing

• Feeling like your arch collapses or feet roll in too far

• Sometimes swelling or tenderness along the tendon path

2. Do flat feet always cause pain?
Not necessarily — but when muscle support is lacking, flat feet can lead to tendon overload and postural compensation, increasing injury risk.

3. Do I need orthotics?
Sometimes — orthotics may help offload the tendon during painful phases. But long-term improvement comes from strength and control training.

4. Can I still run or train legs?
Yes — but activity may need to be modified for load and control. We’ll help you rebuild strength while preventing overload.

5. How long does recovery take?
Mild to moderate cases may improve in 4–8 weeks with consistent rehab. More chronic or advanced cases can take 3–6+ months to restore function.

6. What exercises help flat feet and tib post issues?

• Arch lifts (short foot exercises)

• Heel raises with foot alignment focus

• Tibialis posterior resistance work (e.g. banded inversion)

• Balance, glute control, and hip-to-foot alignment training

🤔 What Is It?

The peroneal tendons run along the outside of your lower leg and ankle, stabilising the foot and helping control motion — especially on uneven ground.

Overuse, poor control, or past injury can lead to tendinopathy — a condition where the tendon becomes irritated, painful, or degenerated over time.

Common symptoms include:

• Aching or sharp pain on the outside of the ankle, especially behind or below the bony lump (lateral malleolus)

• Pain that worsens with walking, especially downhill, side-stepping, or unstable terrain

• Swelling or clicking sensation around the outer ankle

• Weakness or instability in the foot during movement

💡 Common Physiotherapy-Related Causes:

• Previous ankle sprains that weren’t fully rehabilitated

• Weak or poorly controlled glutes, foot, and calf muscles

• Poor ankle proprioception and balance

• High-arched or stiff feet leading to more lateral loading

• Repetitive training on uneven ground or with poor technique

🛠️ What You Can Do:

• ✅ Avoid aggravating movements like side-stepping or steep declines initially

• ✅ Use ice and offloading strategies short-term to settle symptoms

• ✅ Begin lateral ankle and foot strength exercises

• ✅ Improve hip and core control to reduce ankle stress

• ✅ Let a physio assess gait, tendon load, and retraining needs

👩‍⚕️ How Physio Can Help:

• Confirm that symptoms are from peroneal tendons, not sprain or joint issue

• Provide short-term relief using manual therapy, taping, or dry needling

• Prescribe a strength and control program for the entire lower limb

• Guide return to impact and uneven ground safely

• Address root causes like hip control, foot posture, or gait compensation

🙋‍♀️ Answers to Common Questions

1. What does peroneal tendinopathy feel like?

• Pain or aching on the outside of the ankle

• Worse with walking on uneven surfaces, hills, or after long periods on your feet

• Feels unstable or weak during lateral movement or hopping

• May click or feel tight near the ankle bone

2. Is this the same as an ankle sprain?
Not quite — although it often occurs after a sprain, this is tendon overload, not ligament damage. It needs loading and strength, not just rest.

3. Can I keep running or training?
You can often modify your running while building strength and reducing flare-ups. Avoid lateral load and sharp turns early on.

4. Do I need a scan for this?
Not usually — diagnosis is clinical. Imaging may be used if symptoms persist or are unclear.

5. What exercises help peroneal pain?

• Banded eversion work to strengthen the peroneals

• Balance drills and lateral step-ups

• Heel raises, foot doming, and controlled landing drills

• Glute med, hip, and core control to support ankle alignment

🤔 What Is It?

A stress fracture is a small crack or severe bone stress reaction caused by repetitive load and inadequate recovery — most commonly affecting:

• Metatarsals (bones in the forefoot)

• Tibia or fibula (shin bones)

• Navicular or calcaneus (mid-foot or heel)

Stress fractures usually develop over time, not from a single trauma. They are often preceded by training errors or biomechanical issues.

Symptoms include:

• Localised, pinpoint pain during activity

• Pain that worsens with running, jumping, or impact

• Soreness that becomes more persistent, even at rest in later stages

• Swelling, tenderness to touch, or difficulty weight-bearing

💡 Common Physiotherapy-Related Causes:

• Rapid increase in running volume, intensity, or frequency

• Poor foot biomechanics or footwear support

• Weakness in glutes, calves, or foot stabilisers

• Relative energy deficiency (RED-S), underfueling, or low bone density

• Inadequate rest, recovery, or sleep in high-load phases

🛠️ What You Can Do:

• ✅ Stop high-impact activity (e.g. running or jumping) immediately

• ✅ Seek medical or physio assessment — early diagnosis is critical

• ✅ Use supportive shoes or boot/crutches if advised

• ✅ Begin non-impact rehab (e.g. bike, pool, strength) to maintain conditioning

• ✅ Work with your physio to build a graded return-to-run program

👩‍⚕️ How Physio Can Help:

• Identify likely fracture location and determine need for imaging (MRI, bone scan)

• Uncover training, recovery, or biomechanical risk factors

• Coordinate with GPs or sports doctors for diagnosis and clearance

• Build a strength, mobility, and gait retraining plan

• Support a safe and structured return to sport after bone healing

🙋‍♀️ Answers to Common Questions

1. What does a stress fracture feel like?

• Sharp, localised pain during impact or weight-bearing

• Tender to press on a very specific spot (e.g. top of foot, front of shin)

• Pain worsens over time and can persist at rest in later stages

2. Can I keep running if I think I have one?
No — continuing to load a stress fracture risks complete fracture and long-term complications. Stop impact and get assessed ASAP.

3. How is it different from shin splints or tendinopathy?
Stress fractures are more pinpoint and persistent, while shin splints and tendinopathies are diffuse and load-dependent. A physio can help differentiate.

4. Do I need a scan to diagnose it?
Possibly — early stages may not show on X-ray. An MRI or bone scan may be ordered if symptoms persist or diagnosis is unclear.

5. How long is recovery?

• Mild stress reactions: 4–6 weeks of offloading

• Confirmed fractures: 6–10+ weeks depending on location and severity
  Return-to-run must be gradual and closely monitored

6. What exercises help during recovery?

• Cross-training (bike, swim, water running)

• Glute and core strength

• Foot control and landing mechanics

• Progressive loading and plyometrics in later stages

🤔 What Is It?

Morton’s neuroma is an irritation of the interdigital nerve — usually between the 3rd and 4th toes — where the nerve becomes compressed or thickened between the metatarsal bones in the forefoot.

It’s not a true tumour — the term “neuroma” just means nerve thickening due to chronic irritation.

Symptoms include:

• Burning, tingling, or numbness in the forefoot or toes

• A feeling like there’s a pebble or lump in your shoe

• Symptoms triggered by tight shoes, walking, or prolonged standing

• Pain that radiates between the toes, often relieved by taking shoes off

💡 Common Physiotherapy-Related Causes:

• Repetitive compression of the forefoot during walking, running, or jumping

• Wearing tight or narrow shoes, especially with high heels or narrow toe boxes

• Poor foot mobility or stiff big toe joint, increasing forefoot pressure

• Weak foot muscles or excessive pronation/splay

• Past trauma or overload to the forefoot region

🛠️ What You Can Do:

• ✅ Switch to wider, well-cushioned shoes with a roomy toe box

• ✅ Use metatarsal pads or offloading inserts

• ✅ Begin foot strength and mobility work to reduce nerve irritation

• ✅ Avoid prolonged walking barefoot on hard surfaces

• ✅ Seek physio assessment to reduce contributing factors and flare-ups

👩‍⚕️ How Physio Can Help:

• Confirm whether pain is due to nerve irritation, plantar plate strain, or joint inflammation

• Apply manual therapy and taping to deload the nerve

• Recommend footwear modifications or orthotic inserts

• Prescribe strengthening and mobility exercises for better foot control

• Refer to a GP or podiatrist if injections or further imaging are needed

🙋‍♀️ Answers to Common Questions

1. What does Morton’s neuroma feel like?

• Burning, tingling, or numbness between the toes

• A sharp or electric shock sensation with pressure or walking

• Often feels like a pebble or bunching in the sock, especially with shoes on

2. Will this go away on its own?
It can settle with load management, footwear change, and strengthening — but chronic cases may need longer care or medical input.

3. Can I keep walking or running?
Yes — but you may need to adjust footwear and activity while symptoms settle. Running in wide, cushioned shoes often helps.

4. Are injections or surgery required?
Rarely — cortisone injections may help calm severe flare-ups, and surgery is a last resort. Most people improve with conservative care.

5. What exercises help Morton’s neuroma?

• Toe spreading and doming exercises

• Metatarsal mobilisation and big toe mobility

• Balance drills and calf/foot strengthening

• Load progression and walking mechanics training

🤔 What Is It?

This condition involves degeneration or stiffness in the big toe joint (1st MTP joint), which plays a major role in walking, running, and squatting.

There are two primary forms:

• Hallux Limitus – reduced movement of the big toe

• Hallux Rigidus – advanced form with near-total stiffness and arthritis

You might experience:

• Pain and stiffness in the base of the big toe, especially with walking or running

• Difficulty pushing off, especially uphill or barefoot

• Pain during squats, lunges, or toe-off in gait

• Bony swelling or hard lump over the joint

• A tendency to avoid toe extension, shifting load to the outside foot or hip

💡 Common Physiotherapy-Related Causes:

• Previous trauma to the big toe or foot

• Repetitive overload through the forefoot (e.g. running, jumping, squatting)

• Poor ankle mobility or toe push-off control

• Weak or poorly coordinated foot intrinsic and glute muscles

• Footwear that restricts toe movement or alters gait mechanics

🛠️ What You Can Do:

• ✅ Wear stiff-soled or rocker-bottom shoes for walking support

• ✅ Use toe spacers or joint mobilisations to improve movement

• ✅ Begin exercises that target foot strength and ankle mobility

• ✅ Modify squats or lunges to avoid aggravating toe extension

• ✅ Get assessed by a physio to determine joint health and loading capacity

👩‍⚕️ How Physio Can Help:

• Assess joint mobility, foot mechanics, and gait patterns

• Reduce pain and improve motion with manual therapy or taping

• Build strength in foot, ankle, glutes, and hips to restore gait and reduce compensation

• Guide safe return to walking, lifting, and sport

• Refer for imaging or podiatry review if needed (for orthotics or further input)

🙋‍♀️ Answers to Common Questions

1. What does big toe arthritis feel like?

• Stiffness, aching, or sharp pain at the base of the big toe

• Pain with walking, running, stairs, or squats

• Limited toe movement — can’t lift toe during push-off

• Often worse in cold weather or after rest

2. Will I need surgery for this?
Not necessarily — physio-led strengthening and footwear changes can significantly reduce symptoms. Surgery is only required in advanced or unresponsive cases.

3. Can I run or squat with big toe stiffness?
Possibly — we’ll help you adjust technique and load to move without flaring symptoms. Long-term, the goal is to improve joint function and strength.

4. Is it the same as gout?
No — gout is a sudden inflammatory condition, while hallux rigidus is degenerative arthritis. We’ll help distinguish them based on history, symptoms, and movement response.

5. What exercises help big toe arthritis?

• Toe extension mobilisation and towel pulls

• Doming and toe spreading drills

• Calf and ankle mobility work

• Glute and foot strength drills to reduce forefoot overload

• Postural and gait retraining to restore load-sharing

🤔 What Is It?

Sometimes pain felt in the foot or ankle isn’t coming from the foot itself — it’s being referred from another part of the body, such as:

• The lower back (e.g. nerve root irritation or disc issues)

• The hip or SIJ, affecting load through the leg

• The knee, altering gait or causing neural tension

Referred pain is often:

• Hard to pinpoint

• Worsens with spinal or hip movement, not local foot pressure

• Accompanied by numbness, tingling, or weakness

• Unresponsive to standard foot-specific treatments

💡 Common Physiotherapy-Related Causes:

• Lumbosacral nerve irritation (e.g. L4–S1 referral to foot or heel)

• Hip joint stiffness or pelvic imbalance causing altered gait

• Sciatic or tibial nerve tension mimicking plantar pain

• Compensatory loading through the foot due to weakness higher up

• Previous low back, hip, or knee injuries affecting limb mechanics

🛠️ What You Can Do:

• ✅ Don’t over-treat the foot if symptoms don’t match classic patterns

• ✅ Check for other symptoms like back pain, hip tightness, or nerve tension

• ✅ Begin glute, core, and spinal mobility work

• ✅ Avoid aggravating postures like prolonged sitting or bending

• ✅ Get assessed by a physio trained to identify referred vs local pain

👩‍⚕️ How Physio Can Help:

• Identify whether pain is referred from back, hip, or knee structures

• Use movement testing and palpation to locate the true source

• Release restrictions in spine, pelvis, or hip

• Prescribe a targeted rehab plan to restore load transfer and movement control

• Help resolve foot symptoms without chasing the wrong problem

🙋‍♀️ Answers to Common Questions

1. How do I know if foot pain is referred?

• Pain is diffuse, hard to locate, or doesn’t respond to foot treatment

• Symptoms change with spinal, hip, or full-body movement

• May have associated numbness, tingling, or weakness

• No clear trauma or overload to the foot

2. Can a bulging disc cause foot pain?
Yes — irritation of sciatic nerve or lumbar nerve roots can cause pain into the heel, arch, or toes, even without back pain.

3. Should I still treat the foot?
Only if we’ve confirmed a local issue. In referred pain cases, treatment is more effective when we address the source — often in the spine, hip, or pelvis.

4. What if my scans are clear?
Pain can be present without structural damage. We use movement testing, not just imaging, to determine where treatment is needed.

5. What exercises help referred foot pain?

• Glute and core strengthening

• Neural mobility (nerve flossing) for lumbar roots or sciatic nerve

• Hip and lumbar mobility drills

• Gait and postural retraining to improve load distribution