Ankle Sprain & Rehabilitation

Ankle Sprain Treatment in Gorey

An ankle sprain is one of the most common injuries we see at Physio Solutions. It typically occurs when the ankle rolls or twists unexpectedly, often during:

• sport
• running
• walking on uneven ground
• sudden changes of direction

While many ankle sprains are initially considered minor, they can lead to ongoing problems if not rehabilitated properly. At Physio Solutions in Gorey, we provide expert assessment and rehabilitation to help you recover fully and reduce the risk of reinjury.

What Is an Ankle Sprain?

An ankle sprain occurs when one or more of the ligaments around the ankle are stretched or torn. These ligaments help stabilise the joint. When they are injured, the ankle can become:

• painful
• swollen
• unstable

The most commonly injured ligaments are on the outside of the ankle.

Symptoms of an Ankle Sprain

Common symptoms include:

• pain around the ankle
• swelling and bruising
• difficulty walking or weight bearing
• reduced movement
• feeling of instability or “giving way”

In more severe cases, walking may be very difficult.

Do You Need an X-Ray?

Not all ankle sprains require an X-ray. At your assessment, your physiotherapist will determine whether imaging is necessary using clinical guidelines. In many cases, an ankle sprain can be managed effectively without imaging.

Why Proper Rehabilitation Is Important

Many ankle sprains are left to recover without proper rehabilitation. This can lead to:

• recurring ankle sprains
• ongoing instability
• reduced confidence in movement
• long-term ankle problems

Rehabilitation is essential to restore strength, stability and control around the ankle.

Physiotherapy Treatment for Ankle Sprains

Treatment will depend on the severity of your injury and your goals.

Early Stage

• reduce pain and swelling
• restore gentle movement
• protect the injured ligaments

Strength & Stability Phase

• improve strength around the ankle
• restore balance and coordination
• retrain movement patterns

Return to Sport Phase

• jumping and landing drills
• agility and direction changes
• sport-specific movements

A structured rehabilitation programme is key to a full recovery.

Balance and Stability Training

Following an ankle sprain, balance and stability are often affected. This can increase the risk of reinjury if not addressed. Physiotherapy focuses on improving:

• balance
• coordination
• joint control

These are essential for returning to sport safely.

Objective Strength & Stability Testing

At Physio Solutions we use objective strength and balance testing to guide rehabilitation. This allows us to:

• identify weaknesses
• track progress
• ensure the ankle is ready for return to sport

Using measurable data helps reduce guesswork and improves outcomes.

Rehabilitation Classes for Ankle Injuries

Following your initial physiotherapy assessment and early rehabilitation, many patients benefit from progressing their recovery in a structured gym-based environment. At Physio Solutions we offer small group rehabilitation classes, limited to four participants, in our rehabilitation gym. These classes are designed to help you:

• build strength
• improve balance and stability
• regain confidence in movement
• return to sport or activity safely

This is often the stage where patients make the biggest improvements and can progress beyond basic rehabilitation into higher-level strength and performance. Many patients find they progress faster in this environment compared to home exercise alone.

Excellent Value

Rehabilitation classes cost: €140 for four one-hour sessions This provides excellent value compared with one-to-one physiotherapy while still allowing close supervision and progression.

Who This Treatment Is For

Physiotherapy can help if you:

• have recently sprained your ankle
• have ongoing ankle pain or swelling
• feel your ankle is unstable
• have repeated ankle sprains
• want to return to sport safely

When Should You Seek Treatment?

You should consider physiotherapy if:

• your ankle is still painful after a few days
• swelling or stiffness is not improving
• you have difficulty returning to activity
• you feel instability or lack of confidence in your ankle

Early treatment can help speed up recovery and prevent long-term problems.

Start Your Recovery from an Ankle Sprain

Ankle sprains can seem minor but often lead to recurring issues if not properly rehabilitated. At Physio Solutions, we combine hands-on treatment, structured rehabilitation and strength testing to help you recover fully. 👉 Book a Physiotherapy Appointment (Select “Initial Physiotherapy Appointment” when booking) If you’re unsure which appointment to choose, simply select an initial physiotherapy appointment and we will guide you from there.

Book an Ankle Assessment

If you have suffered an ankle sprain, physiotherapy can help you recover and reduce the risk of reinjury. The physiotherapists at Physio Solutions in Gorey provide expert assessment and rehabilitation for ankle injuries. Most ankle sprains recover well with the right rehabilitation. Early treatment is key to preventing ongoing problems and recurring injury. 👉 Book a Physiotherapy Appointment (Select “Initial Physiotherapy Appointment” when booking) 📞 Call Us: 053 9489830

Plantar Fasciitis (Heel Pain)

Plantar fasciitis (pronounced PLAN-ter fash-ee-EYE-tus) is one of the most common causes of heel pain and can be extremely frustrating to deal with. It typically presents as pain on the bottom of the heel, especially with the first few steps in the morning or after periods of rest. While it is often labelled as “inflammation,” plantar fasciitis is more accurately a degenerative overload of the plantar fascia — a thick band of tissue that supports your foot arch. If left untreated, symptoms can persist for many months and sometimes over a year.

What Is Plantar Fasciitis?

The plantar fascia acts like a spring and shock absorber for your foot. When it is repeatedly overloaded, small micro-tears can develop within the tissue. Over time, this leads to pain, stiffness, and reduced function. Rather than a simple injury, plantar fasciitis is usually the result of gradual overload without adequate recovery or strength.

What Causes Plantar Fasciitis?

Plantar fasciitis rarely has a single cause. More often, it develops due to a combination of factors:

• Sudden increase in walking, running, or standing
• Poor foot strength or reduced calf strength
• Tight calf muscles or Achilles tendon
• Changes in footwear or inadequate support
• Prolonged standing (common in work environments)
• Reduced ankle mobility
• Biomechanical factors such as flat feet or high arches

Why Does It Take So Long to Get Better?

This is one of the biggest frustrations for patients. The plantar fascia has a relatively poor blood supply, which means healing is naturally slower. On top of that, it is constantly loaded every time you stand or walk, making it difficult to fully “rest.” If left untreated, it is not uncommon for symptoms to last for over a year. Thankfully, with the right treatment and advice, symptoms usually settle much quicker — but it can still take a few months to fully recover.

What Makes It Worse?

Certain activities and habits can aggravate symptoms:

• Long periods on your feet
• Walking barefoot on hard floors
• Sudden increases in exercise or running
• Unsupportive or worn-out footwear
• Ignoring early symptoms and pushing through pain

What Can Help?

Recovery focuses on reducing pain while gradually restoring the strength and capacity of the plantar fascia. Helpful strategies include:

• Managing load and modifying activity levels
• Supportive footwear or temporary orthotic support
• Targeted calf and foot strengthening exercises
• Improving ankle mobility
• Gradual return to normal activity

How We Treat Plantar Fasciitis at Physio Solutions

At Physio Solutions, we use a combination of treatments to speed up recovery and address the root cause of your pain:

• Shockwave Therapy: Highly effective for plantar fasciitis. It helps kickstart the healing response, improve tissue quality, and reduce pain.
• Photobiomodulation (Laser) Therapy: Excellent for pain relief and reducing irritation in the early stages.
• Manual Therapy: Hands-on treatment to improve foot, ankle, and calf mobility.
• Biomechanical Assessment: Identifying contributing factors such as movement patterns, strength deficits, or loading issues.
• Activity Modification: Helping you stay active while avoiding unnecessary flare-ups.
• Progressive Strengthening Exercises: A key part of recovery. These exercises help stimulate tissue healing and build long-term resilience.

Most patients begin to notice improvement within a few weeks, although full recovery can take several months depending on the severity.

Ready to get on top of your heel pain? Book an appointment today and start your recovery

Achilles Tendinopathy (Achilles Pain)

Achilles tendinopathy is a common cause of pain at the back of the heel or lower calf. It can develop gradually over time and is often linked to changes in activity levels or repeated strain on the tendon. Many people notice pain and stiffness during exercise or in the morning, and it can become increasingly limiting if not addressed early. If left untreated, symptoms can persist for many months and may begin to interfere with everyday activities.

What Is Achilles Tendinopathy?

The Achilles tendon connects your calf muscles to your heel and plays a key role in walking, running, and jumping. Achilles tendinopathy is not simply inflammation — it is a degenerative overload of the tendon, where the tissue becomes irritated and less able to tolerate load. This often leads to:

• Pain during or after activity
• Morning stiffness
• Tenderness when pressing on the tendon
• Reduced strength or performance

What Causes Achilles Tendinopathy?

Achilles pain usually develops due to a combination of factors rather than a single injury:

• Sudden increase in running, walking, or training load
• Returning to activity too quickly after a break
• Reduced calf strength or endurance
• Tight calf muscles
• Poor load management or recovery
• Changes in footwear
• Hill running or increased incline walking
• Biomechanical factors affecting how force is absorbed

Why Does It Time to Get Better?

This is one of the most common concerns for patients. The Achilles tendon has a relatively poor blood supply, which means healing can be slower than other tissues. It is also placed under load with everyday activities like walking and stairs, so it doesn’t get much opportunity to fully rest. If left untreated, it is not uncommon for symptoms to persist for many months or even longer. The tendon can remain in a cycle of irritation and incomplete healing. The good news is that with the right treatment and guidance, symptoms usually begin to settle much quicker. However, it still takes time to properly restore strength and capacity in the tendon, so a full recovery can take a few months.

What Makes It Worse?

Certain activities and habits can aggravate symptoms:

• Continuing to train through increasing pain
• Sudden spikes in activity or intensity
• Hill running or sprinting
• Stiff or unsupportive footwear
• Lack of recovery between sessions
• Ignoring early warning signs

What Can Help?

The key to recovery is gradually improving the tendon’s ability to tolerate load while managing pain. Helpful strategies include:

• Adjusting activity levels (not complete rest)
• Structured and progressive strengthening exercises
• Improving calf strength and endurance
• Managing training loads more effectively
• Addressing movement patterns and biomechanics
• Gradual return to sport or higher-level activity

How We Treat Achilles Tendinopathy at Physio Solutions

At Physio Solutions, we focus on both reducing pain and rebuilding tendon strength to prevent recurrence.

• Shockwave Therapy: Very effective for stubborn Achilles pain. Helps stimulate the healing response and reduce pain.
• Photobiomodulation (Laser) Therapy: Useful for pain relief and calming irritation in the early stages.
• Manual Therapy: Hands-on treatment to improve calf flexibility and ankle mobility.
• Biomechanical Assessment: Identifying contributing factors such as movement patterns, strength deficits, or training errors.
• Activity Modification: Keeping you active while reducing excessive strain on the tendon.
• Progressive Strengthening Exercises: The most important part of recovery. These exercises help rebuild tendon strength and capacity so you can return to activity safely.

Most patients begin to notice improvement within a few weeks, although full recovery can take several months depending on the severity and how long symptoms have been present.

Ready to get back to pain-free movement? Book an appointment today and start your recovery with a clear, structured plan. Learn more about Achilles tendinopathy treatment →

Tibialis Posterior Tendon Dysfunction (Inner Ankle Pain)

Tibialis Posterior Tendon Dysfunction (PTTD) is a condition that affects the tendon on the inside of your ankle, which plays a key role in supporting your foot arch. It typically develops gradually over time and is one of the main causes of progressive flattening of the foot (adult acquired flatfoot). Early on, it may present as mild discomfort, but if not addressed, it can lead to more significant changes in foot posture and function.

What Are the Symptoms?

Symptoms often develop slowly and may include:

• Pain along the inside of the ankle or foot
• Swelling or tenderness behind the ankle bone
• Pain with walking, especially longer distances
• Weakness when pushing off the foot
• A feeling that the arch is “dropping”
• The foot gradually becoming flatter over time
• In later stages, pain may shift to the outside of the ankle as the foot position changes.

What Happens If It Is Left Untreated?

PTTD is a progressive condition, meaning it can worsen over time if not properly managed. In the early stages, the tendon becomes irritated and overloaded. As the condition progresses:

• The tendon can weaken and lose its ability to support the arch
• The foot may gradually flatten
• Movement patterns change, placing stress on other joints
• Pain can become more persistent and limiting

In more advanced cases, the condition can lead to long-term changes in foot shape and walking mechanics, which are more difficult to reverse.

How Can Physiotherapy Help?

Physiotherapy plays a key role in both reducing pain and preventing progression of the condition. At Physio Solutions, treatment is focused on restoring strength, control, and function in the foot and ankle. We use a combination of:

• Shockwave Therapy: Can help stimulate healing in more persistent tendon pain.
• Photobiomodulation (Laser) Therapy: Effective for reducing pain and irritation in the early stages.
• Manual Therapy: Hands-on treatment to improve ankle mobility and reduce stiffness.
• Biomechanical Assessment: Identifying contributing factors such as foot mechanics, strength deficits, and movement patterns.
• Taping or Temporary Support: Techniques can help offload the tendon and support the arch in the short term. Temporary orthotics can also give great relief. We have these in stock.

Strategies to Improve Foot Posture and Strength

A key part of recovery — and long-term success — is building a strong, well-functioning foot. This reduces strain on the tibialis posterior tendon and helps prevent recurrence. We focus on:

• Strengthening the muscles that support the arch
• Improving calf strength and control
• Enhancing balance and foot stability
• Gradually increasing load tolerance
• Addressing walking and movement patterns

Building a strong, stable foot doesn’t just reduce pain — it improves overall function and resilience.

Long-Term Outlook

With the right treatment and a structured strengthening programme, most people see good improvement in symptoms. However, as this condition develops over time, recovery also takes time. Early intervention leads to the best outcomes and helps prevent long-term changes in foot posture.

Ready to take control of your foot and ankle pain? Book an appointment today and start your recovery