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Same‑week appointments in Derby & Long Eaton.

Ankle pain — causes, fixes & when to see a physio

Whether it’s a classic rolled ankle or stubborn Achilles pain that bites on the school run, we’ll help you understand what’s going on and get you moving again.

Book onlineCall 0115 972 1319

Reviewed by Rachel Royer, HCPC-registered physiotherapist and CSP member

Runner crouching on a path, holding her painful ankle

Quick answers

  • Should I rest completely after an ankle sprain?

    Not usually. After the first 24–72 hours, relative rest + protected movement outperforms immobilisation for most grade I–II sprains. We’ll guide a graded plan.

  • Do I need a scan?

    Often no. Many sprains and tendon pains are diagnosed clinically. Imaging is considered for suspected fracture, persistent loss of function, or if surgery is being considered.

  • How long until it improves?

    Grade I–II sprains often improve in 2–6 weeks with the right plan; Achilles tendon pain usually needs 8–12+ weeks of progressive loading.

Common symptoms and patterns

  • Swelling and bruising around the ankle after a twist/roll; painful to walk on uneven ground.
  • Achilles tendon pain during walking/running; stiff on first steps; sore after hills or speed work.
  • Heel pain or plantar fasciitis? See Foot & heel.

Try this now: safe self-care

Do

  • PEACE and LOVE principles early (Protection, elevation, avoid anti-inflammatories, compression, education, load optimisation, vascularisation and exercise). Use a support/brace or tape short‑term if it helps you walk more evenly.
  • Gentle ankle range (alphabet, dorsiflex/plantarflex within comfort), calf squeezes and foot intrinsic work.
  • Start strength & balance once pain allows: double → single calf raises, supported single‑leg stance, banded eversion/inversion.

Avoid (for now)

  • Repeating high‑risk moves (cutting/uneven ground, jump/land) in the first days.
  • Long immobilisation unless advised.
  • Spikes in training load for Achilles pain (e.g., sudden hills/sprints) without capacity in place.

If you’re unsure, book an assessment — we’ll tailor this to your goals.

Book an assessment

When to see us

  • Pain isn’t improving after 7–10 days of sensible changes.
  • Recurrent giving way, persistent swelling/stiffness, or fear of uneven ground.
  • Achilles pain limiting walks/runs.

Ready to get moving?

Same-week appointments at Long Eaton, Pride Park, and Kedleston Road. Prefer to be seen at home? We also offer home visits across Nottingham & Derby. Book an appointment online or call 0115 972 1319.

Book onlineCall 0115 972 1319

What our Ankle patients say

What our patients say

  • Amy H.

    6 months ago on Google

    Julie's physio support has been incredible! At the start of the year I was advised by the NHS that my mobility had got as far as it could after a complex ankle break. I was convinced I had more to give to my recovery, and Julie has helped me on that journey. My mobility has exceeded my expectations now, thanks to Julie's recommendations and guidance.

    Google review of Kedleston Road

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  • Stuart B.

    9 months ago on Google

    After breaking an ankle playing football and having issues with my shoulder i made an appointment to see Julie Lee for Physiotherapy. Julie is very good and i would highly recomend her. Julie is professional, friendly, extremely knowledgable and is able to translate the technical details of your injury and recovery into terminology you can understand. She has the ability to make you feel accountable for your recovery ( because ultimately it is down to the individual to listen and put the effort in) but not under pressure to meet strict milestones, she works with your ability and mobility. I am very pleased with my progress and Julie's guidance and knowledge has been crucial. Thank you.

    Google review of Kedleston Road

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  • RW

    Patient review

    I attended Impact because of chronic pain from an old ankle fracture. Sally Moore was the physio. She quickly established bad walking traits and identified posture weaknesses. She advised me of various directed exercises and recommended better walking techniques. I have followed her advice over 10 weeks and have noticed quantitive improvements in my gait and a diminishing of the chronic pain. Sally’s advice has formed part of my daily routine from which I will benefit. Sally was courteous and totally professional during my consultations at Impact.

  • Steve W.

    Patient review

    Chris diagnosed my running injury as an overloaded achilles tendon. A structured program of exercises improved the problem and led on to stability based exercises. I am now building up my running distance again on the 3rd phase which is a Run/Walk program. Not there yet but thank you Chris

  • Jackie B.

    Patient review

    I came to visit Sally as I had a severe ankle sprain she was brilliant, very chatty and made me feel comfortable. The surrounds are very personal and private, and very welcoming. I would highly recommend Sally and her co workers.

  • Karen B.

    Patient review

    Chris was simply amazing, he practically had to teach me to walk again following a dislocation of my ankle and a fracture to my fibula. I thank him enough for his support and encouragement.

  • Diane G.

    2 years ago on Google

    Referred to Impact by my doctor for ankle problems. Lovely staff, very friendly. I was given some great exercises to help with this and then a follow up with more progressive exercises. My ankle feels much stronger. Would recommend this branch if you are local

    Google review of Long Eaton

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  • Chris B.

    2 years ago on Google

    In just 2 sessions a long standing issue (ha!) with my Achilles was on the road to recovery. Brilliant. Fiona inspires complete confidence and her knowledge and enthusiasm make each session really productive.

    Google review of Long Eaton

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  • Andy W.

    3 years ago on Google

    I was well looked after by Alan Beer. He managed to sort out best ways to relive the pain in my Achilles. I would definitely recommend Impact Physiotherapy.

    Google review of Long Eaton

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  • Jackie B.

    9 years ago on Google

    I came to see Sally with a severe ankle sprain at Impact physio, she was very knowledgeable and friendly. I wouldn't hesitate to go again and would recommend Sally and her co workers to everyone.

    Google review of Pride Park

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  • Michael M.

    2 weeks ago on Google

    Very pleased with my progress since i started physio.Easy to talk to and very benificial

    Google review of Pride Park

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  • Benjamin D.

    1 month ago on Google

    I wanted to give a bit of a longer review. I saw Jo about 3 weeks ago about knee pain i'd been having. After a conversation and some diagnostics Jo was able to tell me, accurately, the inury I had and provide me loads of helpful information on treatment. I returned to see Jo today and although my knee is still painful (I have a meniscus tear which will take time to heal), lots of progress has been made and its certainly headed in the right direction. I really could not recommend Jo highly enough, she's friendly, knowledgable and has really helped me. If you're in pain or stuggling with an injuriy that won't go away – get yourself booked in you won't regret it!

    Google review of Long Eaton

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  • Dominic M.

    1 month ago on Google

    I have been to Impact a number of the times over the years and the team are excellent. I recently seen Peter regarding my disc herniation and he was professional and really support offering excellent advice that has massively helped my recovery. Would recommend to anyone who needs support with their recovery journey

    Google review of Long Eaton

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  • Kirsty B.

    2 months ago on Google

    Great and friendly service. Alan Beers massively helped me with my frozen shoulder. Would highly recommend.

    Google review of Pride Park

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  • Maryse W.

    2 months ago on Google

    The review below was prepared 7 years ago…..My views about Impact Physiotherapy haven't changed….I am still very pleased with both the Pilates classes and the physiotherapists…..almost 20 years after starting……. My husband and myself have attended Pilates classes at Impact Physiotherapy in Long Eaton for well over 10 years. We highly recommend the classes run by their physiotherapists (small groups and individual attention when it's necessary to adjust exercises because of physical injury etc). When we suffered from back and knee problems respectively, we had no hesitation in contacting Impact physiotherapists for private treatment. We were both very satisfied with the outcome: following a first meeting for medical assessment, the sessions helped us get better, offering professional treatment, plenty of advice and a programme of exercises to do at home. Although sessions are quite pricey, you don't have to wait for an appointment for very long and staff don't try to book you in for more sessions than necessary. We liked their very active approach of getting patients involved in their own recovery!

    Google review of Long Eaton

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  • Pamela H.

    2 months ago on Google

    After having a hip replacement I was left weak and still struggling to drive after 3 months. I went to Impact and saw Krishna. He has helped me enormously giving me strengthening and stretching exercises. Very professional service and I would highly recommend.

    Google review of Long Eaton

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  • Helen D.

    3 months ago on Google

    I highly recommend the Strength & Conditioning classes at Impact Long Eaton. I have suffered with Menopause aches and pains for a few years now and was beginning to struggle with moving around without moans and groans as a young 54 year old! I thought exercise was now a no go! Another menopause gift! Combined with some weight loss the Strength & Conditioning classes really helped with building my strength back up and my confidence around weights and to push myself out of my comfort zone. Our instructor Maya takes onboard any issues you may have and the session can be tailored to individual needs. There is always variety between each session and support on how to correctly perform each type of movement. Studio is always clean, tidy and welcoming with all the right equipment provided. I recently saw Julie at Derby Uni for some physio treatment and she could see immediately the difference in my body from the classes. Thank you Team Impact x

    Google review of Long Eaton

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  • Mark D.

    3 months ago on Google

    I highly recommend the Strength & Conditioning class with Maya at Impact Physio (Long Eaton). As a physiotherapist, Maya brings expert guidance to every movement, providing complete peace of mind that you are training safely. What I Loved: Physio-Led Safety: Maya offers real-time form corrections and expert coaching. Structured Sessions: The layout flows perfectly from warm-ups to technique work and core strength. Tailored for Everyone: Exercises are easily scaled for fitness levels or injury recovery. Confidence Boosting: The supportive, clinical environment eliminates any gym intimidation. It is a fantastic, welcoming class for anyone looking to build a stronger body safely. I will definitely be back!

    Google review of Long Eaton

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  • Karen S.

    3 months ago on Google

    Very good and friendly staff, very clean and very quick in seeiing patients to help their recovery

    Google review of Long Eaton

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  • Peter G.

    3 months ago on Google

    I went to Chris at impact physio following hip resurfacing surgery with an aim to get running again. couldn't recommend Impact highly enough, all physio sessions, advice and exercises have really helped me get back to full fitness

    Google review of Long Eaton

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  • Mandy S.

    4 months ago on Google

    Fantastic friendly service. Very professional and would highly recommend. Finally has really helped me not only with an exercise plan but with her explanations so I can understand my position without technical words!! I feel much more confident going forwards and can't express my gratitude enough.

    Google review of Long Eaton

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  • andrew S.

    4 months ago on Google

    I’ve been experiencing knee pain while running so I visited Pete Grey. He examined me thoroughly and offered some valuable tips on improving my running technique. His helpfulness, knowledge and friendly demeanour made the entire visit enjoyable. I highly recommend him and I’ll definitely return if I ever need his expertise again.

    Google review of Long Eaton

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  • Phil B.

    5 months ago on Google

    I’ve been seeing Alan Beers for an issue I’ve had with my shoulder. He’s a great guy and extremely knowledgeable. I left the session with a good understanding of what had been going wrong and a realistic plan to manage my recovery. The results have been excellent

    Google review of Pride Park

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  • Jo C.

    5 months ago on Google

    Jo is a very approachable, knowledgeable and experienced Physiotherapist. I learnt alot about my issue (and Physiotherapy research in general) during my visits which helped me to understand the problems I was experiencing. Jo was able to give me a physio programme that I could implement in the home very easily. I have confidence that with the continued prescribed strengthening exercises, my issues will be more manageable. Thankyou Jo for your advice, knowledge and humour! I wouldn't hesitate to recommend Jo to anyone needing evidence-based advice from a friendly and experienced Physio.

    Google review of Kedleston Road

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  • Caroline

    5 months ago on Google

    I went to Impact with ongoing shoulder and knee pain that were hindering both gym practice and sleep. After only two sessions and some very helpful exercises (complete with videos), I was ready to be signed off. The support from Julie was warm, friendly, non-judgmental and totally encouraging from start to finish. Explanations and demonstrations were clear and gave me all I needed to know to carry out the exercises at home. Julie was very effective in helping me get back on track and I would highly recommend if considering whether it is right for you.

    Google review of Long Eaton

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  • Bob H.

    5 months ago on Google

    Had a couple of consultations with Sheridan who has helped me no end with gentle exercises to my arthritic knee No pushing or pulling just really caring support and advice Highly recommended

    Google review of Long Eaton

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  • Simon H.

    6 months ago on Google

    Excellent care and assistance. Has made and injured should many times better. Highly recommend.

    Google review of Pride Park

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  • Jane

    6 months ago on Google

    Great experience this pm with Jo. She was kind helpful and empathetic and happy to do hands on physio to ease my symptoms. Felt so much better after even one session.

    Google review of Kedleston Road

    Read Jane’s review on Google (opens in a new tab)

  • C L.

    6 months ago on Google

    After bouncing around NHS GP & Walk In Centre, finally got the expertise and care I needed here. Very knowledgable physios with the best rehab gym I’ve seen.

    Google review of Kedleston Road

    Read C L.’s review on Google (opens in a new tab)

  • Susannah

    6 months ago on Google

    Cannot thank Pete enough for literally getting me back up and running. Also excellent knowledge and insight into injury, arthritis, bone and muscle conditions – dispelled a number of 'myths' surrounding certain conditions.

    Google review of Long Eaton

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  • Rob A.

    6 months ago on Google

    Alan is excellent, friendly and a pleasure to visit. He has given me the exercises I need to help my knee get better. After just over a month and two sessions doing the exercises, I am getting far less pain than I was before.

    Google review of Pride Park

    Read Rob A.’s review on Google (opens in a new tab)

  • Adrian S.

    6 months ago on Google

    I have struggled for years with swimming related shoulder pains, despite seeing many physios. 1 appointment with Pete Gray was enough to clearly diagnose the issues and develop a rehab programme that has worked. Highly recommended.

    Google review of Long Eaton

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  • amelia

    6 months ago on Google

    Would 100% recommend, I've had 3 sessions with Pete, he's great at what he does, really knowledgeable and helpful, lovely guy

    Google review of Long Eaton

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  • Claire H.

    6 months ago on Google

    I recently had a couple of sessions with the physio Julie Lee to help with my low bone density. I have osteoporosis and need to do weight bearing exercises. Julie was excellent she was knowledgeable, extremely helpful and gave me advice and the exercises to help with my condition. I came away feeling more reassured that with time and guidance I can hopefully reverse and improve my bone decline. Thank you Julie couldn’t have done this without your help and support. Xx

    Google review of Long Eaton

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How we help

  1. Step 1: Assess

    Ottawa rules & fracture screen if relevant; ligament tests; calf/Achilles capacity; balance & gait; training/footwear review.

  2. Step 2: Plan

    Progressive loading (range → strength → plyometric capacity → change of direction), balance/proprioception, return‑to‑run/walk criteria; flare‑up strategies.

  3. Step 3: Return

    Criteria‑based progression (time on single‑leg, hop tests, calf‑raise numbers), sport‑specific drills, and a clear home programme.

Patient balancing on one leg on a foam pad while a physiotherapist watches

We also offer PhysiotherapyAcupunctureMassage as part of your plan — always alongside active rehab.

Did you know? We also run Pilates, Yoga and Strength & Conditioning classes at our Long Eaton clinic, and Tai Chi in Toton.

Ankle conditions and symptoms

  • Likely causes

    ATFL/CFL ligament sprain (grade I–III) +/- joint capsule irritation; peroneal muscle inhibition.

    What helps

    • PEACE and LOVE early; compression bandage/sleeve; elevate to reduce swelling.
    • Gentle range (alphabet, ankle pumps), then banded eversion and calf raises.

    How physio helps

    • Grade the sprain and build a stability programme: range → strength → balance/proprioception → plyo → change of direction.
    • Return to run/sport by criteria (single‑leg stance time, hop/y‑balance, pain < 3/10 with tasks), not dates.

    Quick questions

    Do I need an X‑ray?
    We use the Ottawa Ankle Rules to decide. If you’re very tender on the bony points or can’t take 4 steps, an X‑ray may be needed; otherwise usually not.
    Brace or tape?
    Helpful short‑term for walking confidence or early sport; the long‑term fix is strength + balance.
    How long until normal?
    Grade I–II often 2–6 weeks; grade III longer. Early optimal loading and balance work reduce re‑sprain risk.
    When can I run?
    When you can walk briskly without a limp, perform 25+ single calf raises, and pass simple hop/landing drills.

    Ready to get moving?

    Book onlineCall 0115 972 1319

  • Likely causes

    Tendon overload > capacity.

    What helps

    • Reduce hill/speed spikes; add isometrics (calf holds), then progress to heavy‑slow resistance (calf raises on floor → step) and later plyometrics.
    • Use a slight heel lift or supportive shoe short‑term if it eases symptoms.

    How physio helps

    • Stage‑appropriate tendon loading with pain‑guided progressions; running plan (volume → hills → speed); address calf strength/endurance and hip control.

    Quick questions

    Is rest enough?
    Rarely. Tendons adapt to progressive load; total rest reduces capacity.
    Should I stretch?
    Gentle calf mobility is fine, but strength is the driver of change. Avoid aggressive stretching into sharp pain.
    How long?
    Expect gains over 8–12+ weeks; return to full speed work often takes longer but should be criteria‑based.
    Injections?
    Not routinely recommended for mid‑portion tendinopathy; decisions are case‑by‑case with your GP/consultant.

    Ready to get moving?

    Book onlineCall 0115 972 1319

  • Likely causes

    Deltoid ligament sprain or high‑ankle (syndesmosis) injury; needs careful loading.

    What helps

    • Protect and optimally load (brace if it helps); start gentle range and pain‑free strength in neutral positions.

    How physio helps

    • Differentiate standard vs high‑ankle sprain; progress loading and gait retraining; prepare for change‑of‑direction when ready.

    Quick questions

    Is this slower than a standard sprain?
    High‑ankle injuries often take longer; patience + staged progress prevent setbacks.
    When can I cut/turn?
    After you pass balance and hop tests, and can jog/accelerate without pain.
    Do I need an MRI?
    Considered if pain persists, there’s marked tenderness high above the ankle, or instability is suspected.

    Ready to get moving?

    Book onlineCall 0115 972 1319

  • Likely causes

    Reduced ligament integrity and proprioception; calf/peroneal weakness; poor confidence.

    What helps

    • Balance work daily (single‑leg stance, eyes‑closed progressions), peroneal strengthening, and controlled mini‑hops/landings.

    How physio helps

    • A focused stability & confidence programme with criteria‑based progress; consider brace/tape for early return to sport.

    Quick questions

    Do I need surgery?
    Usually not. Many improve with a robust stability plan; persistent functional instability may warrant an orthopaedic opinion.
    Best shoes/insoles?
    Comfortable, supportive shoes and (if needed) temporary insoles can help while you build strength; they’re not a standalone fix.
    Can I run trails again?
    Yes — once you meet strength/balance/hop criteria; we’ll phase in uneven surfaces.

    Ready to get moving?

    Book onlineCall 0115 972 1319

Insurance and funding

We work with all major private health insurers, including Bupa, AXA, Aviva, Cigna, WPA and Simplyhealth. Please check your policy for physiotherapy cover and, if needed, ask us for our provider/registration details.

We also hold NHS contracts for services in primary and secondary care.

Prefer to self-fund? You can pay for your own sessions — we’ll explain options and provide clear pricing.

See our fees
  • Bupa
  • AXA
  • Aviva
  • Cigna
  • WPA
  • Simplyhealth

Ankle pain: your questions answered

Book an appointment

  • Not usually. We use clinical rules (e.g., Ottawa Ankle Rules) to decide who needs an X‑ray after injury; many sprains don’t. MRI/ultrasound may be considered if symptoms persist despite good rehab, if there’s suspected tendon/ligament rupture, or if surgery is being considered. Imaging supports decisions; it doesn’t replace a good assessment.

  • Protected movement wins. In the first 24–72 hours after a sprain, use PEACE and LOVE (Protection, elevation, avoid anti-inflammatories, compression, education, load optimisation, vascularisation and exercise). Start gentle range and weight‑bearing as tolerated; add strength/balance once pain allows. For Achilles pain, avoid big spikes in load and begin graded strengthening.

  • Grade I–II ankle sprains: often 2–6 weeks; Grade III and high‑ankle sprains: longer. Achilles: expect 8–12+ weeks of progressive loading. We’ll track function (walking speed, calf‑raise numbers, hop/landing tests) as well as pain.

  • Useful short‑term for confidence and busy days; long‑term, strength + balance reduce recurrence. We’ll show you how and when to use supports.

  • Often yes with modifications: swap high‑impact for low‑impact (bike, pool), limit hills and cutting early on, and build calf/peroneal strength. Return to run is criteria‑based, not date‑based.

  • Sometimes for symptom relief, especially in plantar heel pain and Achilles insertional pain; best used alongside a strengthening and load plan.

  • We’ll plan micro‑breaks, footwear tweaks, and simple movement snacks; compression socks can help swelling after long shifts.

  • After a significant twist with inability to weight‑bear, obvious deformity, severe night pain, fever with redness/heat, or numbness/weakness. Seek urgent medical care or call NHS 111.

Who you'll see

Our team includes HCPC‑registered physiotherapists and CSP members with experience in sports injuries, tendon rehab, and balance/instability programmes. You’ll get a clear diagnosis, a plan that fits your life, and support back to the things you love.

Clinics and booking

Book online in three steps.

  1. Choose your clinic
  2. Choose Physiotherapy (or a named physio)
  3. Pick a time
Or call 0115 972 1319We also offer home visits

Pride Park, Derby

Derby Arena, Royal Way, Derby DE24 8JB

Our Pride Park clinic is inside the iconic Derby Arena. Especially convenient for businesses on Pride Park.

Mon: 10am – 4pm
Tue: 8.30am – 4.30pm
Wed: 5pm – 7pm
Thu: 8am – 12pm
Fri: 7am – 4.30pm

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Classes run at Long Eaton (Tai Chi in Toton). See classes

Related body areas

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