Your foot or ankle has started aching, and the walks you usually enjoy now come with a question mark. Maybe you rolled your ankle, or your heel or arch has started complaining after a busy few weeks. For most recent foot and ankle pain, walking is still part of what helps. The key is finding a distance your foot is comfortable with now, and building back from there.

Why walking helps

The tissues in your feet and ankles, like the tendons, ligaments and the plantar fascia along your sole, get stronger when they are loaded gradually. Keeping your foot completely still can leave these tissues weaker and stiffer, which can make walking feel harder when you start again.

Research on ankle sprains has found that people who start gentle movement and walking early tend to recover more quickly than those who keep the ankle still for a long time.

What may feel different for now

With recent foot or ankle pain, you might notice:

• Stiffness or pain in the first few steps, especially in the morning.
• Aching towards the end of a longer walk.
• More discomfort on uneven ground, hills or hard pavements.

These are common and do not mean you are causing damage. They are a sign to adjust how far and where you walk for a while.

Finding a comfortable distance

Some ideas for finding your starting point:

• Start with shorter walks than usual, and see how your foot feels afterwards.
• Break a longer walk into two or three shorter ones across the day.
• Walk at a comfortable, steady pace.
• Try to walk with a normal heel-to-toe pattern, rather than limping, as much as is comfortable.

Reading how your foot responds

Check how your foot or ankle feels later that day and the next morning:

• A mild ache that settles by the next day is usually fine.
• If it is sorer or more swollen the next morning, make the next walk a little shorter.
• If it feels the same or better, you could add a few minutes next time.

Choosing your route

Your route can make a big difference:

• Choose flat, even paths, rather than rough trails, cobbles or steep hills.
• Softer surfaces, like park paths, can feel kinder than hard pavements.
• Plan routes with places to stop and rest if needed.

Shoes that help

The right shoes can make walking much more comfortable while your foot settles. Look for:

• Cushioning under the heel.
• A secure fit around the heel and ankle.
• Enough room for your toes.

Avoid very flat shoes, flip-flops or walking barefoot on hard floors for now. If your shoes are well worn, a newer pair may feel noticeably kinder.

Easing stiffness before and after

Before you set off, a few gentle movements can help:

• Point your foot away from you, then bring it back towards you.
• Make slow circles with your ankle in each direction.
• Rise onto your toes and lower slowly, holding onto something steady.

After a walk, raising your foot on a cushion can help if it feels swollen.

Building strength alongside

Strong calf and foot muscles help your foot cope with walking. Something to try most days:

• Heel raises. Hold onto a worktop, rise onto your toes, pause, then lower slowly.
• Single-leg balance. Stand on one leg, holding onto something if needed.
• Toe presses. Sitting with your foot flat, gently press your toes into the floor without curling them.

If you would like to follow along, VIDA has short videos of heel raises you can use at your own pace.

If you rolled your ankle

After a rolled ankle, balance can take a knock, even once the pain eases. Practising standing on one leg, holding onto something at first, helps your ankle feel steadier. Research suggests balance training can lower the chance of rolling it again.

Building back your distance

As your foot settles, you can gradually build back up. Adding a few minutes to your walks each week, and bringing back hills and uneven ground one at a time, tends to work well. Your VIDA pain check-in is a good way to keep track of how your foot responds as you build up.

What to take away

• Walking usually helps recent foot and ankle pain recover.
• Start with shorter walks on flat, even ground.
• Use the next-morning check to guide how far you walk.
• Wear supportive shoes with heel cushioning.
• Build calf and foot strength alongside your walking.

‍