Recovery

Foot & Ankle Recovery

Structured rehabilitation, exercises, mobility, recovery timelines and prevention for the foot & ankle — all in one place.

Recovery home Exercise library

Recovery Plans

Injury · IA-ANK-INJ-001

Achilles Tendon Rupture

A sudden pop or kick-like pain in the calf can be an Achilles rupture. Learn the key signs and why urgent assessment matters.

View recovery plan →Injury · IA-ANK-INJ-002

Achilles Tendinopathy

Understand Achilles tendon pain, why it often develops gradually, what progressive loading means, and when to seek assessment.

View recovery plan →Injury · IA-ANK-INJ-003

Ankle Sprain

A clear guide to a rolled ankle: ligament symptoms, early care, safe return to activity and red flags that need assessment.

View recovery plan →Injury · IA-ANK-INJ-007

Calf Strain

Calf strain can cause a sudden pull or gradual pain in the back of the lower leg. Learn what helps, how to rebuild running capacity, and when to get assessed.

View recovery plan →Injury · IA-ANK-INJ-008

Shin Splints (Medial Tibial Stress Syndrome)

Shin splints cause exercise-related pain along the inner shin. Learn how to tell it from a bone stress injury, what helps, and how to return to running.

View recovery plan →Injury · IA-ANK-INJ-004

Metatarsal Stress Fracture

Learn the typical pattern of a metatarsal stress fracture, why running through focal foot pain is risky, and when imaging is needed.

View recovery plan →Injury · IA-ANK-INJ-009

Peroneal Tendinopathy

Peroneal tendinopathy causes pain around the outer ankle and foot. Learn what helps, how to strengthen the tendons, and when to get assessed.

View recovery plan →Injury · IA-ANK-INJ-005

Plantar Fasciitis

A practical guide to plantar fasciitis and first-step heel pain, including what commonly helps and symptoms that need assessment.

View recovery plan →Injury · IA-ANK-INJ-012

Posterior Tibial Tendinopathy

Learn the common pattern of posterior tibial tendon pain at the inner ankle and arch, how loading can be progressed, and signs that need assessment.

View recovery plan →Injury · IA-ANK-INJ-011

Tarsal Tunnel Syndrome

Learn why tibial-nerve compression behind the inner ankle causes burning, tingling or numbness in the sole of the foot, and when it needs assessment.

View recovery plan →Injury · IA-ANK-INJ-010

Tibial Stress Fracture

Tibial stress fracture is a bone stress injury of the shin. Learn the warning signs, why early assessment matters, and how return to running should progress.

View recovery plan →Injury · IA-ANK-INJ-013

Tibialis Anterior Tendinopathy

Learn the typical pattern of tibialis anterior tendon pain at the front of the shin and ankle, what load changes may help, and when to get checked.

View recovery plan →Injury · IA-ANK-INJ-006

Turf Toe

Turf toe is a sprain at the base of the big toe. Learn the common mechanism, when it needs imaging, and why push-off pain matters.

View recovery plan →

Exercises

Exercises · IA-ANK-EXE-001

Ankle Eversion with a Band

Use banded ankle eversion to strengthen the peroneal muscles on the outside of the lower leg.

Read guide →Exercises · IA-ANK-EXE-002

Seated Calf Raise

Use seated calf raises to build soleus and calf strength with the knee bent.

Read guide →

Recovery guidance needs context.

These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.