Ankle pain

There are lots of causes of ankle pain. You can usually ease the pain yourself. But see a GP if the pain does not improve.

How you can ease ankle pain yourself

If you see a GP about ankle pain, they'll usually suggest you try these things:

Do

• rest and raise your ankle when you can
• put an ice pack (or bag of frozen peas) wrapped in a towel on your ankle for up to 20 minutes every 2 to 3 hours
• wear wide comfortable shoes with a low heel and soft sole
• use soft insoles or heel pads in your shoes
• wrap a bandage around your ankle to support it
• try regular gentle stretching exercises
• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

Don’t

• do not walk or stand for long periods
• do not wear high heels or tight pointy shoes

A pharmacist can help with ankle pain

You can ask a pharmacist about:

• the best painkiller to take
• insoles and pads for your shoes
• if you need to see a GP

Find a pharmacy

Find out more about managing ankle pain, including exercises you can do, on the Chartered Society of Physiotherapy website

See a GP if:

• ankle pain is stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and foot pain – foot problems can be more serious if you have diabetes

Go to A&E if:

• you have severe ankle pain
• you feel faint, dizzy or sick from the pain
• your ankle or foot has changed shape or is at an odd angle
• you heard a snap, grinding or popping noise at the time of injury
• you are not able to walk

These might be signs of a broken ankle.

What we mean by severe pain

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Common causes of ankle pain

Ankle pain is often caused by exercising too much or wearing shoes that are too tight.

Your symptoms might also give you an idea of what's causing your ankle pain.

Symptoms: Pain, swelling, bruising, started after intense or repetitive exercise. Possible cause: Sprained ankle

Symptoms: Pain in ankle and heel, pain in calf when standing on tiptoes. Possible cause: Achilles tendonitis

Symptoms: Redness and swelling, dull aching pain. Possible cause: Bursitis

Symptoms: Sudden sharp pain, swelling, a popping or snapping sound during the injury, difficulty walking, ankle at odd angle. Possible cause: Broken ankle

If you're not sure what's causing your ankle pain

Do not worry if you're not sure what the problem is.

Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.

Heel pain

There are lots of causes of heel pain. You can usually ease the pain yourself. But see a GP if the pain does not improve.

How to ease heel pain yourself

If you see a GP, they'll usually suggest you try these things:

Do

• rest and raise your heel when you can
• put an ice pack (or bag of frozen peas) in a towel on your heel for up to 20 minutes every 2 to 3 hours
• wear wide comfortable shoes with a low heel and soft sole
• use soft insoles or heel pads in your shoes
• wrap a bandage around your heel and ankle to support it
• try regular gentle stretching exercises
• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

Don’t

• do not walk or stand for long periods, especially barefoot
• do not wear high heels or tight pointy shoes

A pharmacist can help with heel pain

You can ask a pharmacist about:

• the best painkiller to take for your heel pain
• insoles and pads for your shoes
• treatments for common skin problems that can affect the heel
• if you need to see a GP

Find a pharmacy

See a GP if:

• heel pain is severe or stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and have heel pain – foot problems can be more serious if you have diabetes

What we mean by severe pain

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Go to A&E if you:

• have severe heel pain after an injury
• feel faint, dizzy or sick from the pain
• have an ankle or foot that has changed shape or is at an odd angle
• heard a snap, grinding or popping noise at the time of injury
• are not able to walk

These might be signs of a broken heel bone or broken ankle.

Common causes of heel pain

Heel pain is often caused by exercising too much or wearing shoes that are too tight.

Your symptoms might also give you an idea of what's causing your heel pain.

Symptoms: Sharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising toes off floor. Possible cause: Plantar fasciitis

Symptoms: Pain in the back of the heel, and in the ankle and calf. Possible cause: Achilles tendonitis

Symptoms: Redness and swelling, dull aching pain in heel. Possible cause: Bursitis

Symptoms: Sudden sharp pain in heel, swelling, a popping or snapping sound during the injury, difficulty walking. Possible cause: Heel fracture or ruptured Achilles tendon

If you're not sure what's causing your heel pain

Do not worry if you're not sure what the problem is.

Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.

Toe pain

There are lots of causes of toe pain. You can usually ease the pain yourself. But see a GP if the pain does not improve.

How to ease toe pain yourself

If you see a GP about toe pain, they'll usually suggest trying these things:

• Do
• rest and raise your foot when you can
• put an ice pack (or bag of frozen peas) wrapped in a towel on your toe for up to 20 minutes every 2 to 3 hours
• wear wide comfortable shoes with a low heel and soft sole
• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)
• buddy strap a broken toe – put a small piece of cotton wool or gauze between your sore toe and the next toe, and use tape to loosely strap it up (do not do this for a big toe or a badly broken toe)
• try regular gentle stretching exercises

Don’t

• do not walk or stand for long periods
• do not wear high heels or tight pointy shoes

A pharmacist can help with toe pain

If you have toe pain, a pharmacist can advise you about:

• the best painkiller to take
• insoles and pads for your shoes
• treatments for common skin and nail problems
• if you need to see a GP

Find a pharmacy

See a GP if:

• pain in your toe is stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have diabetes and foot pain – foot problems can be more serious if you have diabetes

What we mean by severe pain

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Go to A&E if:

• you have badly hurt your big toe
• you're in severe pain
• you feel faint, dizzy or sick from the pain
• you have any tingling or loss of sensation in your foot
• your toe is pointing at an odd angle
• you heard a snap, grinding or popping noise at the time of injury
• you have difficulty moving your toes or you cannot walk

These might be signs of a badly broken toe after an injury.

Causes of toe pain

A sore toe is often caused by exercising too much or wearing shoes that are too tight.

Your symptoms might also give you an idea of what's causing your toe pain.

Symptoms: Pain or swelling around the nail, nail curls into the toe. Possible cause: Ingrown toe nail

Symptoms: Hard bony lump near the big toe. Possible cause: Bunion

Symptoms: Pain, tingling and numbness when you're cold or stressed, toes can change colour. Possible cause: Raynaud's or chilblains

Symptoms: Pain, swelling, red or bruised toe, hurts to walk. Possible cause: Broken toe

Symptoms: Sudden pain, stiffness, red or hot swollen skin around the toe joint. Possible cause: Gout

Do not worry if you're not sure what the problem is.

Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.

Pain in the top of the foot

Pain in the top of your foot will often get better in a few weeks. See a GP if it does not improve.

How you can ease pain in the top of your foot

If you see a GP about pain in the top of your foot, they may suggest you try these things:

Do

• rest and raise your foot when you can
• put an ice pack (or bag of frozen peas in a towel) on the painful area for up to 20 minutes every 2 to 3 hours
• wear shoes with plenty of room for your feet, which have a low heel and soft sole
• use soft insoles or pads you put in your shoes
• try to lose weight if you're overweight
• try regular gentle stretching exercises of your foot and ankle
• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

Don’t

• do not do any sports or other activity that you think is causing the pain
• do not walk or stand for a long time
• do not wear high heels or tight or pointy shoes

A pharmacist can help with foot pain

You can ask a pharmacist about:

• the best painkiller to take
• insoles and pads for your shoes
• if you need to see a GP

Find a pharmacy

See a GP if:

• pain in the top of your foot is stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and a foot pain – foot problems can be more serious if you have diabetes

Go to A&E if:

• you have severe pain in the top of your foot
• you're not able to walk
• your foot has changed shape or is at an odd angle
• you heard a snap, grinding or popping noise at the time of injury
• you feel faint, dizzy or sick from pain

These might be signs of a broken bone after an injury.

What we mean by severe pain

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Common causes of pain in the top of the foot

Pain in the top of your foot is often caused by exercising, especially if it involves running, kicking or jumping.

It may also be caused by wearing shoes that are too tight and some conditions, like gout.

Your symptoms might give you an idea of what's causing your pain. Do not self-diagnose – see a GP if you're worried.

Symptoms: Pain, swelling, bruising, started after intense or repetitive exercise. Possible cause: Sprain or strain

Symptoms: Pain, swelling and stiffness that lasts a long time, a grating or crackling sensation when you move the foot, a lump along a tendon. Possible cause: Tendonitis or osteoarthritis

Symptoms: Red, hot, swollen skin, sudden or severe pain when anything touches your foot, pain usually starts near the bottom of the big toe. Possible cause: Gout

If you're not sure what's causing pain in the top of the foot

Do not worry if you're not sure what the problem is.

Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.

Pain in the bottom of the foot

Pain in the bottom of your foot (arch, ball or sole) will often get better in a few weeks. See a GP if it does not improve.

How you can ease pain in the bottom of the foot

If you see a GP about pain in the bottom of your foot, they may suggest trying these things:

Do

• rest and raise your foot when you can
• put an ice pack (or bag of frozen peas in a towel) on the painful area for up to 20 minutes every 2 to 3 hours
• wear shoes with plenty of room for your feet that have a low heel and soft sole
• use soft insoles or pads you put in your shoes
• try to lose weight if you're overweight
• try regular gentle stretching exercises for your foot and ankle
• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

Don’t

• do not do any sports or other activity that you think is causing the pain
• do not walk or stand for long periods
• do not wear high heels or tight pointy shoes

A pharmacist can help with foot pain

You can ask a pharmacist about:

• the best painkiller to take
• insoles and pads for your shoes
• treatments for common skin problems, such as hard skin or a verruca
• if you need to see a GP

Find a pharmacy

See a GP if:

• the pain in the bottom of your foot is stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and foot pain – foot problems can be more serious if you have diabetes

Go to A&E if:

• you have severe pain in the bottom of your foot
• you're not able to walk
• your foot has changed shape or is at an odd angle
• you heard a snap, grinding or popping noise at the time of injury
• you feel faint, dizzy or sick from the pain

These might be signs of a broken bone after an injury.

What we mean by severe pain

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Common causes of pain in the bottom of the foot

Pain in the bottom of your foot is often caused by exercise, such as running, wearing shoes that are too tight or a condition, such as Morton's neuroma.

Some people also have a foot shape that puts extra pressure on the bottom of the foot. Hard or cracked skin or a verruca can also cause this type of pain.

Your symptoms might give you an idea what's causing it, but do not self-diagnose. Get medical help if you're worried.

Symptoms: Pain, swelling, bruising, started after intense or repetitive exercise. Possible cause: Sprained foot

Symptoms: Sharp, burning or shooting pain near your toes (ball of your foot), feels like a lump or small stone under your foot. Possible cause: Morton's neuroma

Symptoms: Sharp pain between your arch and heel, feels worse when you start walking and better when resting, difficulty raising toes off floor. Possible cause: Plantar fasciitis

Symptoms: No gap (arch) under your foot when you stand up, your foot presses flat on the floor. Possible cause: Flat feet (fallen arches)

If you're not sure what's causing pain in the bottom of the foot

Do not worry if you're not sure what the problem is.

Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.

Pain in the ball of the foot

Pain in the ball of your foot is known as metatarsalgia. You can usually ease the pain yourself. But see a GP if it does not improve.

How you can ease pain in the ball of your foot yourself

If you see a GP about pain in the ball of your foot, they may suggest you try these things:

Do

• rest and raise your foot when you can
• put an ice pack (or bag of frozen peas in a towel) on the painful area for up to 20 minutes every 2 to 3 hours
• wear shoes with plenty of room for your feet, which have a low heel and soft sole
• use soft insoles or pads in your shoes
• try to lose weight if you're overweight
• try regular, gentle foot and ankle stretching exercises
• use painkillers such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

Don’t

• do not do any sports or other activity that you think is causing the pain
• do not walk or stand for long periods
• do not wear high heels or tight pointy shoes

A pharmacist can help with foot pain

You can ask a pharmacist about:

• the best painkiller to take
• insoles and pads for your shoes
• if you need to see a GP

Find a pharmacy

See a GP if:

• pain in the ball of your foot is stopping you doing normal activities
• the pain is getting worse or keeps coming back
• the pain has not improved after treating it at home for 2 weeks
• you have any tingling or loss of sensation in your foot
• you have diabetes and a foot pain – foot problems can be more serious if you have diabetes

Go to A&E if:

• you have severe pain in the ball of your foot
• you are not able to walk
• your foot has changed shape
• you heard a snap, grinding or popping noise at the time of injury
• you feel faint, dizzy or sick from the pain

These might be signs of a broken bone after an injury.

What we mean by severe pain

Severe pain:

• always there and so bad it's hard to think or talk
• you cannot sleep
• it's very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Common causes of pain in the ball of your foot

Pain in the ball of your foot is often caused by exercise, such as running, wearing shoes that are too tight or a condition such as arthritis.

Some people also have a foot shape that puts extra pressure on the ball of the foot. Hard or cracked skin or a verruca can also cause this type of pain.

Your symptoms might also give you an idea of what's causing your pain.

Symptoms: Pain, swelling, bruising, started after intense or repetitive exercise. Possible cause: Sprain

Symptoms: Sharp, burning or shooting pain near your toes (ball of your foot), feels like a lump or small stone under your foot. Possible cause: Morton's neuroma

Symptoms: Redness and swelling, dull aching pain. Possible cause: Bursitis or arthritis

Symptoms: Hard bony lump near the big toe. Possible cause: Bunions

If you're not sure what's causing pain in the ball of your foot

Do not worry if you're not sure what the problem is.

Follow the advice on this page and see a GP if the pain does not get better in 2 weeks.