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Beyond the Ache: Why Your ‘Foot Pain’ Might Actually Be an Alignment Issue

Thu, 02 Apr 2026 12:10:30 GMT

If you’ve been searching for a foot specialist in Leeds, chances are you’ve already tried the basics: new trainers, over-the-counter insoles, or perhaps just "waiting for it to go away."

But what happens when the pain persists? At Ankle & Co, we often see patients who have spent months, even years treating the symptoms of foot pain without ever addressing the source. To truly find relief, we have to look beyond the foot and examine your biomechanics.

The ‘Chain Reaction’ of Foot Alignment

Your feet are the foundation of your entire kinetic chain. When your foot hits the pavement on Briggate or you’re walking the hills of Roundhay Park, a complex series of movements occurs. If your foot over-pronates (rolls inward) or stays too rigid (high arches), it doesn’t just

stay in your foot.

This misalignment sends a "shudder" up your body, often manifesting as:

Shin Splints: Caused by the muscles in your lower leg overworking to compensate for poor foot strikes.
Knee Pain: If your foot rolls in, your knee is forced to rotate internally, wearing down the cartilage.
Lower Back Aches: Your pelvis tilts to adjust for an uneven gait, leading to chronic lumbar tension.

What Does a Foot Specialist Actually Do?

When you visit our Leeds clinic for a biomechanical assessment, we aren’t just looking at where it hurts. We use clinical gait analysis to watch how your joints move in harmony.

As a Consultant Orthopaedic Surgeon, Mr. Ray Monkhouse provides a level of expertise that goes deeper than standard podiatry. We look for:

Structural Abnormalities: Are the bones of your feet aligned correctly?
Muscle Imbalances: Is one side of your body working harder than the other?
Functional Limitations: Is a stiff ankle or a tight Achilles tendon the hidden culprit behind your heel pain?

Why Leeds Residents Choose a Specialist Approach

Leeds is a city of active people, from commuters walking from the train station to athletes training for the Leeds 10K. "Standard" advice doesn't always cut it for a high-performance lifestyle.

By seeing a specialist, you gain access to medical-grade solutions that "high-street" shops can't provide:

Custom-Molded Orthotics: Specifically engineered to correct your unique gait, not just "cushion" the pain.
Surgical Insights: If your issue is structural (like severe bunions or arthritis), you are already in the hands of a surgeon who can discuss long-term corrective options.
Integrated Care: We work alongside the best physiotherapists in West Yorkshire to ensure your rehabilitation is seamless.

Don't Just Mask the Pain Map It

If you are tired of foot pain dictating your day, it’s time to consult a foot specialist in Leeds who looks at the bigger picture. Whether you visit us at Nuffield Health Leeds or our NHS clinics at Chapel Allerton and LGI, our goal is the same: restoring your mobility through expert diagnosis.

Ready to find the root cause of your pain? Book an assessment today with Dr Ray Monkhouse.

5 Tips for Avoiding Foot Pain at Work

Mon, 09 Mar 2026 11:29:26 GMT

Whether you are standing, walking between meetings, or working from home, your feet are the foundation of your entire workday.

Unfortunately, for many of us, foot pain has become an expected side effect of a job well done. At Ankle and Co, we believe that "powering through" the pain isn't just uncomfortable, it can lead to long-term mobility issues like plantar fasciitis, bunions, or Achilles tendonitis.

If you want to finish your shift feeling as good as when you started, follow these five essential tips for avoiding foot pain at work.

1. Invest in Professional Footwear (Not Just "Work Shoes")

The most common cause of workplace foot pain is improper footwear. While aesthetics matter, your shoes must provide three things: arch support, cushioning, and a wide toe box.

The Specialist’s Tip: If you work in a formal environment, look for "orthopaedic-friendly" dress shoes. For those on their feet all day, avoid flat, unsupportive pumps or worn-out trainers. Remember, shoes have a "mileage", once the internal support collapses, they need to be replaced.

2. Don’t Underestimate the Power of Orthotics

Sometimes, the shoe itself isn't enough. If you have high arches or flat feet, your "normal" gait might be putting uneven pressure on your joints. Custom-made orthotics can realign your feet, distributing your weight evenly and preventing the dull ache that sets in by mid-afternoon. At our Leeds clinic, we often see patients whose chronic foot pain was resolved simply by adding the right internal support to their daily work shoes.

3. Vary Your Surface and Stance

Static loading, standing in one exact position for hours is a recipe for inflammation. If you use a standing desk, try to use an "anti-fatigue" mat to provide a bit of give. If you are stationary, try to shift your weight from heel to toe occasionally or use a small footstool to rest one foot at a time. This keeps the blood circulating and prevents the ligaments from tightening up.

4. Incorporate "Desk Stretches"

You don’t need a gym to keep your feet healthy. During your lunch break or even while sitting at your desk, try these two quick moves:

The Seated Calf Stretch: Extend one leg out and pull your toes back toward your shin.
The Golf Ball Roll: Keep a golf ball or a small firm ball under your desk. Rolling your arch over it for five minutes can release tension in the plantar fascia and stave off foot pain.

5. Listen to the Early Warning Signs

The biggest mistake people make is waiting until they can no longer walk comfortably before seeking help. If you notice swelling, sharp pains in the morning, or a persistent ache in your heel, it’s time to consult a specialist. Early intervention, such as a biomechanical assessment, can prevent the need for more invasive treatments or surgery down the line.

Expertise You Can Trust in Leeds

At Ankle and Co, led by Consultant Orthopaedic Surgeon Mr. Ray Monkhouse, we specialise in helping patients regain their mobility and live life without the distraction of chronic pain.

If foot pain is affecting your performance at work or your quality of life at home, don’t wait. We offer private consultations at Nuffield Health Leeds as well as NHS clinics at Chapel Allerton Hospital and Leeds General Infirmary.

Book a Consultation Today or contact us to take the first step toward pain-free working.

Foot Pain? Don’t Ignore What Your Feet Are Telling You

Mon, 23 Feb 2026 10:34:40 GMT

Let’s be honest, most of us only think about our feet when they start hurting.

Whether you’ve been sidelined by heel pain, woken up with aching arches, or found yourself favouring one side, foot pain isn’t just inconvenient it can change how you live your life.

At Ankle & Co , we see far too many people shrugging off pain as “just normal.” But here’s the truth: you don’t have to just live with it.

So, what are your feet trying to tell you?

Your feet are the foundation of every step you take. They absorb impact, support your weight, and keep you moving. But like anything that works hard, they can wear down, become strained or develop imbalances over time.

There are a bunch of reasons your feet might start to hurt and not all of them are obvious:

Pain after long walks, standing, or activity
Aching in the heel, arch, or ankle
Swelling or stiffness in the morning
Trouble balancing or standing on tiptoe
Changes in the way your shoes wear down

These are all ways your body might be saying, “Hey… let’s take a closer look at this.”

The Hidden Cost of Ignoring Foot Pain

You might think “I just need new shoes” or “it’ll settle down.” For some people, that’s true. But unresolved foot problems can ripple out into bigger issues over time, including:

Overpronation (feet rolling inward)
Knee, hip or lower back discomfort
Persistent inflammation like plantar fasciitis
Foot deformities like bunions or hammertoes
Ankle instability or recurrent sprains

Foot pain isn’t always severe. Sometimes it’s that nagging discomfort, the kind that makes stairs feel twice as long or walks only half as nice.

Let’s Take Action (Without the Fear)

You don’t have to wait until the pain gets unbearable to get help. In fact, early assessment often makes treatment easier and more effective.

Here’s how we help at Ankle & Co :

Honest assessment – We don’t rush. We find the source of the problem, not just treat the symptom.
Personalised plans – You’re unique, your treatment should be too.
Clear explanations – No jargon, no guessing, just answers.
Range of options – From supportive footwear and targeted exercises, to specialist treatments and surgeries when needed.

If you’re in consistent pain, contact us today to book an appointment.

Ankle Replacement Surgery: Everything You Need to Know

Wed, 07 Jan 2026 12:25:23 GMT

Ankle pain and stiffness can make even simple daily activities difficult. For people suffering from severe ankle arthritis or chronic ankle damage, ankle replacement surgery can be a life-changing solution. At Ankle & Co, we believe informed patients make confident decisions — so here’s everything you need to know.

What Is Ankle Replacement Surgery?

Ankle replacement surgery, also known as total ankle arthroplasty, is a procedure where damaged ankle joint surfaces are removed and replaced with artificial implants. These implants are designed to restore movement, reduce pain, and improve overall quality of life.

Unlike ankle fusion, which eliminates joint motion, ankle replacement surgery aims to preserve natural ankle movement, allowing for more normal walking and better long-term mobility.

Who Is a Candidate for Ankle Replacement Surgery?

You may be a good candidate for ankle replacement surgery if you:

Have severe ankle arthritis
Experience chronic pain that limits daily activities
Have not found relief from non-surgical treatments
Want to maintain ankle movement rather than fuse the joint

A thorough evaluation by a Ray Monkhouse at Ankle & Co is essential to determine if this procedure is right for you.

Benefits of Ankle Replacement Surgery

Some of the key benefits include:

Significant pain relief
Improved range of motion
Better walking ability
Reduced stress on nearby joints
Enhanced quality of life

Modern surgical techniques and advanced implant designs have made ankle replacement surgery safer and more effective than ever before.

What to Expect During Recovery

Recovery from ankle replacement surgery varies from person to person, but most patients can expect:

Initial immobilisation of the ankle
Gradual weight-bearing as healing progresses
Physical therapy to restore strength and movement
Return to normal activities within several months

Following post-surgery care instructions closely plays a major role in achieving the best possible outcome.

Is Ankle Replacement Surgery Safe?

Like any surgical procedure, ankle replacement surgery carries some risks. However, when performed by experienced specialists using modern techniques, the success rate is high. At Ankle & Co, patient safety and personalised care are always our top priorities.

Take the First Step Toward Pain-Free Movement

If ankle pain is holding you back, ankle replacement surgery may be the solution you’ve been looking for. Consulting with a qualified specialist can help you understand your options and decide on the best treatment path.

Ankle & Co is committed to helping you move comfortably, so contact us today to find out more!

Everything You Need to Know About Ankle Sprains (Before You Panic)

Mon, 01 Dec 2025 15:08:48 GMT

Ankle Sprains : The Ultimate Guide

Ankle sprains are among the most common injuries, affecting athletes, fitness enthusiasts, and even those going about their daily routine. Whether it's caused by a sudden twist, an awkward landing, or a misstep on uneven ground, a sprained ankle can significantly impact mobility and day-to-day activities. While most minor ankle injuries heal with proper care, knowing how to manage the recovery process is crucial for avoiding long-term issues and preventing re-injury. This article provides a comprehensive guide on how to effectively recover from an ankle sprain, from immediate care to full rehabilitation, ensuring a safe return to normal activity.

Initial Care: First 48-72 Hours

The first phase is crucial to reduce swelling and pain, which can speed up the healing process. Failure to treat the injury correctly at this stage can risk worsening your condition or increasing your pain. The best way to minimise your pain early on is adhere to the RICE protocol to help with rest and relief as well as making use of pain medication where necessary. Non-steroidal anti-inflammatory drugs, otherwise known as NSAIDs, like ibuprofen and aspirin are effective at helping to reduce any pain, though it’s always worth taking with precaution when using any NSAIDs and managing your symptoms effectively.

Rest : Avoid putting weight on the injured ankle for the first few days. Typically, 24-48 hours is enough but allow 72 hours if needed. If there’s no sign of improvement by then, it is likely severe enough to require external support from a GP or specialist. Use crutches if needed to keep as much weight off your ankle as possible.
Ice : Apply ice packs or cold compresses for 15-20 minutes every 2-3 hours. If you don’t have an ice pack, the old stand-by of a bag of frozen peas will do in a pinch. This reduces swelling and numbs the pain. Try and stick to 20 minutes and no more as this can do more harm than good overall.
Compression : Ensure that your ankle is properly wrapped and compressed. Elastic bandages are available at most supermarkets and pharmacists. This helps prevent further swelling but should not be too tight, as it can cut off circulation. Some signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling. Typically, you won’t need longer than 48-72 hours in the bandage. If swelling isn’t reducing, you should consider contacting an ankle doctor or 111 to get it checked.
Elevation : If possible, keep the ankle elevated above the level of your heart, especially while resting. This doesn’t mean up in the air; if you are lying down, you can elevate your ankle simply on a few pillows. This encourages fluid drainage and reduces swelling. If you are struggling to move your ankle at all without severe pain, it might be worth checking with your doctor or 111 as this suggests a more severe injury.

Early Rehabilitation Phase: 3 Days to 2 Weeks

After the initial phase, it’s important to gently start mobilising the ankle, but without pushing it too hard or resulting in additional pain. You may encounter some pain as you work on putting more strain on your ankle so take your time and don’t just grit and bear it. This will, more often than not, cause more pain and risk worsening the injury. You want to be prioritising movement and strength in the first few weeks to help your ankle recover as fast as possible. While you are still recuperating, you should still avoid any high-impact activities or anything that would be particularly intense.

Reintroduce Movement:

Start with gentle range-of-motion exercises . A common one is drawing the alphabet with your big toe while seated or lying down.
Perform ankle pumps by moving your foot up and down, and side to side, to regain flexibility.
Calf stretches can help maintain flexibility. Hold each stretch for about 30 seconds and repeat a few times a day.

Strengthening Exercises (as pain decreases):

Towel scrunches : Use your toes to scrunch a towel placed on the floor.
Resistance band exercises : Place a resistance band around your foot and gently pull it in different directions (up, down, and side to side) to build ankle strength.

Rehabilitation Phase: 2 to 6 Weeks

As the ankle improves, focus on rebuilding strength, stability, and balance. This phase is key to avoiding long-term weakness and re-injury. If you rush before your ankle is sufficiently strengthened, you risk damaging your ankle more or setting back your recovery time by weakening your ankle again.

Balance Exercises :

Single-leg standing : Try standing on the injured ankle for 30 seconds at a time. Once comfortable, increase the difficulty by closing your eyes or standing on a soft surface.
Proprioception training : This helps your body relearn how to stabilise the ankle. Use a wobble board or cushion for controlled instability exercises.

Strengthening Exercises :

Heel raises : Stand with your feet shoulder-width apart and rise onto your toes. Perform this slowly and hold the position before lowering down.
Lateral band walks : Place a resistance band around your legs and walk sideways to strengthen the muscles supporting the ankle.

Return to Activity: 6 Weeks and Beyond

By this stage, you should have regained most of your ankle’s mobility and strength and you should be able to do most activities without pain. However, it’s important to ease back into more strenuous activities or high-impact exercises. Exercises like cycling or swimming can be a really good space to enjoy more activity while keeping the pressure on your ankle minimal.

Gradual Return to Sport or Exercise :

Start with low-impact exercises like cycling or swimming.
Incorporate gentle running on even surfaces once you feel stable.
Avoid jumping or twisting movements until your ankle feels strong enough.

Prevention Techniques :

Ankle supports : Consider wearing a brace or tape your ankle during activities to provide extra stability.
Continue strengthening exercises : Make ankle exercises a regular part of your fitness routine to maintain stability and avoid future sprains.

Signs to Watch for During Recovery

While most ankle sprains heal within 4-6 weeks, some may take longer. It’s important to monitor for any of these red flags for issues with your general recovery. If you experience any of these symptoms, consult an ankle doctor, as further investigation or physical therapy may be required.

Persistent pain or swelling after several weeks
Difficulty bearing weight on the ankle
Instability or frequent re-injury
A “popping” sound during movement

If you have been struggling with an ankle strain and are concerned that it could be something more severe, please get in touch. We have appointments available both privately and on the NHS so if you are experiencing ankle pain of any kind, please contact our team. We’ll be happy to support you throughout Leeds and West Yorkshire.

Why do your feet hurt after running?

Thu, 18 Sep 2025 10:20:50 GMT

Disclaimer: The information provided in this article is for educational purposes only and does not replace professional medical advice. For personalised guidance or treatment adjustments, please schedule a consultation with Ankle & Co or contact us for tailored support.

Running has surged in popularity as a means to maintain fitness and enhance overall well-being, offering both physical and mental benefits. However, foot pain is a common challenge for many runners, often hindering enjoyment and, in some cases, signalling potential injury. This article outlines the primary causes of foot pain associated with running and provides practical solutions to ensure comfort and safety. For expert care, consider booking a consultation at Ankle & Co, based at Nuffield Health Leeds or one of our NHS clinics in Leeds.

Common Causes of Foot Pain After Running

Inappropriate Footwear

Wearing unsuitable running shoes is a leading cause of foot discomfort. Shoes that lack proper fit, support, or cushioning—or are overly worn—can contribute to various foot issues. Additionally, loose or unstable shoes heighten the risk of slips, particularly on uneven UK running paths.

Solution : Invest in running shoes tailored to your foot type and gait, ensuring adequate cushioning and arch support. The current market offers excellent options for diverse foot conditions, including support for knee or ankle concerns. Replace shoes every 300–500 miles to maintain optimal support.

Biomechanical Issues: Overpronation or Supination

Your running mechanics significantly influence foot health. Overpronation (excessive inward foot rolling) or supination (outward rolling) can strain the feet, leading to pain in the arches, heels, or ankles.

Solution : Visit a running store for a professional gait analysis to identify overpronation or supination. Examine your shoe soles for wear patterns—inner sole wear suggests overpronation, while outer wear indicates supination. Custom orthotics and targeted foot-strengthening exercises can help correct these issues.

Stress Fractures

Stress fractures, small cracks in foot bones, often result from repetitive impact, particularly in novice runners who increase mileage too quickly. These fractures cause localized pain that worsens with activity.

Solution : If you suspect a stress fracture, consult a medical professional promptly to prevent further damage. Treatment typically involves rest, and in some cases, a protective boot or crutches may be necessary to reduce pressure on the affected area.

Plantar Fasciitis

Plantar fasciitis occurs when the plantar fascia, a thick band of tissue along the foot’s sole, becomes inflamed, causing sharp heel or arch pain, often most intense post-run.

Solution : Regular calf and plantar fascia stretches before and after running can alleviate discomfort. Icing the affected area, using supportive orthotics, and choosing appropriate footwear can also help. Persistent symptoms may require rest to reduce inflammation.

Metatarsalgia

Metatarsalgia involves pain and inflammation in the ball of the foot, often triggered by running on hard surfaces or wearing shoes with inadequate cushioning.

Solution : Opt for well-cushioned shoes and consider adding metatarsal pads to relieve pressure. Reducing mileage or switching to softer running surfaces can also minimise irritation.

Tendonitis

Tendonitis, particularly in the Achilles tendon or other foot tendons, results from overuse, leading to irritation or inflammation. This condition can cause discomfort during or after running.

Solution : Rest and ice the affected area to reduce inflammation. Strengthening exercises and proper running form can prevent recurrence, while avoiding overuse is key to long-term recovery.

Blisters and Calluses

Blisters and calluses, common among new runners, arise from friction due to ill-fitting shoes or running in hot, humid conditions. New shoes are particularly prone to causing blisters.

Solution : Ensure shoes fit correctly and wear moisture-wicking socks to minimise friction. Break in new shoes gradually, avoiding long runs initially. If blisters form, keep them clean and covered to prevent infection, and seek medical attention if signs of infection appear.

Preventive Strategies for Pain-Free Running

Effective foot care extends beyond the run itself. Incorporate these strategies to minimise injury risk and enhance your running experience:

Warm-Up and Stretch : Always warm up before running and perform post-run stretches to improve flexibility and reduce injury risk.
Refine Running Form : Explore online resources or consult professionals to optimise your running technique for greater comfort and efficiency.
Get a Gait Analysis : A professional gait assessment helps identify your foot type and running style, guiding shoe selection and form improvements.
Listen to Your Body : Stop running if you experience pain to avoid exacerbating potential injuries.
Gradual Progression : Increase mileage slowly, especially as a beginner, to prevent overwhelming your feet.
Cross-Training : Incorporate low-impact activities like swimming or cycling to reduce repetitive stress on your feet while maintaining fitness.

Conclusion

Foot pain after running can stem from various factors, including improper footwear, biomechanical issues, or overuse injuries. Identifying the cause is crucial for effective treatment and a return to pain-free running. If discomfort persists despite preventive measures, consult a foot and ankle specialist at Ankle & Co to address potential underlying conditions. By prioritising proper footwear, refined running form, and attentive self-care, you can enjoy running’s benefits without discomfort.

For personalised advice or treatment, book a consultation with Ankle & Co at Nuffield Health Leeds or one of our NHS clinics in Leeds.

Claw Toe FAQs

Mon, 16 Jun 2025 14:08:53 GMT

What is Claw Toe?

This falls under ‘ lesser toe deformities ’, which means changes of toe shape in the four smaller toes on your feet.

Claw Toe is the term used to describe when your toe is bent towards the floor at the middle and last joint of your toe.

What does a Claw Toe look like?

The toe is bent towards the floor at the middle and last joint.

What are the causes of Claw Toe?

Often, the cause isn’t known, but these may be factors;

Badly fitting shoes

Conditions like rheumatoid arthritis.

Trauma

Bunions ( Hallux Valgus )

Neuromuscular condition

Peripheral neuropathy leading to muscle imbalance.
Claw Toe is often found with other foot issues like bunions .

Signs and Symptoms of Claw Toe

These might include:

A bend in the toe at the middle and last joint.
Pain and discomfort.
Callouses and corns over the top of the joint. (A corn is a small lump of hard skin, and a callous is a larger area of thickened skin; these are usually caused by repeated pressure or rubbing on that area.)

Shoes cause discomfort in that toe or area.
The joint could be red or swollen.

The joints of the toe could become stiff.

Walking might become more difficult.

What can I do to reduce discomfort?

Put your feet up! When you get the chance, raise your feet by using something like a footstool.
Icepacks can help; remember to wrap the icepack in a towel first.
Good shoes! Use shoes that have a small, cushioned heel, support the arch of your feet, and provide room around your toes.
Stretches and exercises to strengthen your toes.
Low-impact exercise like swimming.
Try to maintain a healthy body weight.

What should I avoid?

Walking barefoot on hard surfaces.
Shoes that don’t provide support and comfort for your feet. Like flip flops, backless shoes, high heels, or shoes that squash your toes.
Exercise that causes excessive impact on your toes.

What are the treatment options for claw toe?

Can a Claw Toe be straightened?

Yes, Claw toe can be straightened, although there is a small chance it might reoccur.

Can Claw Toe be fixed without surgery?

If the toe hasn’t become fixed in its position, it may be possible to treat it without surgery.

Can you have surgery for Claw Toe?

Yes, surgery can be performed to straighten a Claw Toe.

Diagnosis

Visit us for a physical examination to diagnose your foot condition.

Medical scans may be carried out to allow a thorough assessment of your foot bones and joints.

Treatment

A range of treatments is available depending on the nature of your condition.
Orthotics like pads, inserts, and suitable footwear will provide the relief and repositioning that your toes require.
Exercises could be recommended to increase the range of movement and strengthen your toe.
Or alternatively, surgery could be the best option to straighten your toe.

After a thorough examination, we will recommend the best treatment options for you.

Click here to book your consultation.

Mallet Toe Information Sheet/FAQs

Thu, 24 Apr 2025 13:03:44 GMT

Mallet Toe Deformity

This falls under ‘lesser toe deformities’, which means changes of toe shape in the four smaller toes on your feet.

What is Mallet Toe?

Mallet toe is the term used to describe when your toe is bent towards the floor at the last joint of your toe.

What does Mallet Toe look like?

The very end of your toe is bent down.

What are the causes of Mallet Toe?

Often, the cause isn’t known, but these may be factors :

Badly fitting shoes
Conditions like rheumatoid arthritis.
Trauma
Bunions ( Hallux Valgus )
Neuromuscular conditions
Peripheral neuropathy leads to muscle imbalance.
Mallet's toe is often found with other foot issues like bunions.

Signs and symptoms of mallet toe

These might include:

A bend in the toe at the last joint.
Pain and discomfort.
Callouses and corns over the top of the joint. ( A corn is a small lump of hard skin, and a callous is a larger area of thickened skin; these are usually caused by repeated pressure or rubbing on the area.)
Shoes cause discomfort in that toe or area.
The joint could be red or swollen.
The joints of the toes could become stiff.
Walking might become more difficult.

What can I do to reduce discomfort?

Put your feet up! When you get the chance, raise your feet by using something like a footstool.
Icepacks can help: remember to wrap the icepack in a towel first.
Good shoes! Choose shoes with a small, cushioned heel, support the arch of your feet, and provide room around your toes.
Stretches and exercises to strengthen your toes.
Low-impact exercise like swimming.
Try to maintain a healthy body weight.

What should I avoid?

Walking barefoot on hard surfaces
Shoes that don’t provide support and comfort for your feet. Like flip flops, backless shoes, high heels, or shoes that squash your toes.
Exercise that causes excessive impact on your toes.

What are the treatment options?

Can Mallet Toe be straightened?

Yes, Mallet toe can be straightened, although there is a small chance it might recur.

Can Mallet Toe be fixed without surgery?

If the toe hasn’t become fixed in its position, it may be possible to treat it without surgery.

Can you have surgery for Mallet Toe?

Yes, surgery can be performed to straighten a mallet toe.

Diagnosis

Visit us for a physical examination to diagnose your foot condition.

Medical scans may be carried out to allow a thorough assessment of your foot bones and joints.

Treatment

A range of treatments is available depending on the nature of your condition.

It could be that orthodontics like pads, inserts, and suitable footwear will provide the relief and repositioning that your toes require.

Exercises could be recommended to increase the range of movement and strengthen your toes.

Alternatively, surgery could be the best option to straighten your toe.

After a thorough examination, we will recommend the best treatment options for you.

Understanding Toe Deformities

Mon, 24 Mar 2025 12:18:59 GMT

What are Lesser Toe deformities?

Lesser toe deformities are changes in the shape affecting your second, third, fourth, or fifth toes. Basically, it's your four small toes but not your big toe.

They can cause pain, discomfort, and body-confidence issues.

The four smaller toes on your feet are commonly affected; the joint affected relates to the name it's given, such as hammer toe, claw toe, mallet toe, or overlapping toe.

These can impact life through pain, discomfort, and mobility.

Types of Lesser-Toe Deformities

Hammer Toe

This lesser toe deformity occurs when the toe's middle joint becomes bent, resembling a hammer. Hammer toe can lead to pain, corns, and difficulty finding comfortable shoes.

Claw Toe

As the name suggests, claw toe causes the toes to curl downward like a claw. For more information, read our Claw Toe Information Sheet.

Mallet Toe

Here, the tip of the toe bends downwards, giving it a mallet-like appearance. Mallet toes can be caused by trauma, ill-fitting footwear, or arthritis, and they can lead to painful calluses. For more information, read our Mallet Toe Information Sheet .

Causes and Risk Factors

These deformities tend to occur over time but are sometimes caused by trauma. Bunions, arthritis, diabetes, neuromuscular disorders, foot shape, and lifestyle choices like footwear can lead to lesser toe deformities.

As these conditions tend to develop over time, prompt treatment can prevent the severity of lesser toe deformities and the impact on your lifestyle from pain, discomfort, and body confidence.

If you are affected by lesser toe deformities and would like more information on treatments available,

Contact Ankle and Co

Exercises and Stretches to Improve Mobility in Toe Arthritis

Wed, 21 Aug 2024 12:45:02 GMT

Toe Arthritis exercises

Arthritis in the toes can be a challenging condition, causing pain, stiffness, and a reduced range of motion. However, incorporating specific exercises and stretches into your daily routine can significantly alleviate symptoms and improve mobility. In this article, we’ll explore effective exercises and stretches that can help manage toe arthritis, allowing you to maintain an active lifestyle. Our focus will be on practical, easy-to-follow techniques that you can perform at home, promoting both flexibility and strength in your toes.

Understanding Toe Arthritis

Toe arthritis, particularly osteoarthritis, results from the wear and tear of cartilage that cushions the joints. This degeneration can lead to pain, swelling, and decreased movement. While there is no cure for arthritis, regular exercise can play a crucial role in managing arthritis symptoms . Not only do exercises help maintain joint function, but they also strengthen surrounding muscles, providing better support to the joints.

Benefits of Exercise and Stretching for Toe Arthritis

Improved Range of Motion: Stretching helps maintain and improve the flexibility of your toe joints, which is crucial for everyday movements.
Pain Reduction: Regular movement helps lubricate the joints, potentially reducing stiffness and discomfort.
Increased Strength: Strengthening exercises can enhance the muscles around the joints, providing better stability and reducing the strain on the arthritic area.
Better Balance: Stronger toe muscles contribute to improved balance and stability, which is particularly important for preventing falls.

Recommended Exercises and Stretches

Below are some recommended exercises and stretches designed to improve mobility and reduce the symptoms of toe arthritis.

1. Toe Flex and Stretch

How to Perform:

Sit comfortably with your feet flat on the floor.
Lift your right foot and place it on your left knee.
Use your hands to gently bend all your toes backward, then forward.
Hold each stretch for about 5 seconds and repeat 10 times.
Switch to the other foot and repeat.

Benefits: This exercise stretches the toe joints and improves flexibility, reducing stiffness.

2. Towel Scrunches

How to Perform:

Sit in a chair with your feet flat on the ground.
Place a small towel under your feet.
Use your toes to scrunch the towel toward you, then push it away.
Repeat this motion for 1-2 minutes for each foot.

Benefits: Towel scrunches strengthen the muscles in your toes and improve fine motor control.

3. Marble Pickup

How to Perform:

Scatter a few marbles on the floor.
Sit comfortably in a chair and use your toes to pick up each marble and place it in a container.
Do this for both feet, aiming for 10-15 repetitions.

Benefits: This exercise enhances toe dexterity and strength, promoting better joint stability.

4. Toe Splay

How to Perform:

Sit with your feet flat on the ground.
Spread your toes apart as wide as you can, then bring them back together.
Hold the splay for 5 seconds and repeat 10 times.

Benefits: Toe splaying increases flexibility and strength in the toe muscles, aiding in better joint movement.

5. Achilles Stretch

How to Perform:

Stand facing a wall with your hands resting on the wall for support.
Step one foot back, keeping it flat on the ground, and bend the front knee.
Lean forward gently, stretching the calf and Achilles tendon.
Hold for 15-30 seconds and repeat 3 times on each side.

Benefits: While primarily targeting the calf muscles, this stretch also helps relieve tension in the foot, improving overall flexibility.

6. Toe Curls

How to Perform:

Sit with your feet flat on the floor.
Curl your toes under as far as possible, then release them.
Repeat this curling motion 10-15 times for each foot.

Benefits: Toe curls help strengthen the muscles on the underside of the foot and improve joint stability.

7. Ankle Alphabet

How to Perform:

Sit comfortably with your legs extended.
Use your big toe to “write” the alphabet in the air, moving only your ankle.
Perform this exercise with both feet.

Benefits: This exercise enhances the range of motion in the ankle and toes, reducing stiffness and promoting flexibility.

Managing toe arthritis can be challenging, but incorporating these exercises and stretches into your routine can help improve mobility, reduce pain, and enhance your quality of life. Remember, the key to success is consistency and listening to your body’s needs. If you experience increased pain or have concerns about your exercise routine, please get in touch with us to book in a consultation to see how we can help you reduce pain and improve your overall quality of life.

Flat Feet 101: What You Should Know About Flat Feet

Wed, 14 Aug 2024 12:19:44 GMT

Having foot pain?

As an ankle and foot clinic, we understand the significance of informed and proactive foot care . Foot pain is incredibly common for most of us and is one of those ailments that people are far too content to simply live with till it becomes too significant to truly ignore. However, with the right treatment and care, you can reduce foot pain to the bare minimum and reduce the chance of it becoming something more serious.

What is meant by Flat Feet?

Flat feet, or pes planus, is a fairly common condition that can significantly impact an individual's mobility, comfort, and overall foot health with over 2 of 10 children taking flat feet into adulthood. With the help of the below advice, the aim is to provide valuable insights into flat feet, including its causes, symptoms, potential complications, and available treatment options.

What causes Flat Feet?

Flat feet is a condition characterised by a lack of arch in the inner part of the foot. In individuals with flat feet, the entire sole of the foot makes contact with the ground when standing. While some people with flat feet experience no discomfort or limitations, others may encounter symptoms such as pain, swelling, or decreased flexibility in the foot and ankle.

Flat feet can develop from an early age as a result of genetic predisposition, where the arches fail to form during childhood. In some cases, flat feet may also manifest in adulthood due to injuries, wear and tear, or certain medical conditions such as cerebral palsy. Additionally, factors such as obesity, ageing, and prolonged standing or walking can exacerbate the symptoms associated with flat feet and can lead to the development of more serious ailments such as arthritis.

What are the symptoms of Flat Feet?

The following is a list of the common ailments that individuals with flat feet may experience including:

Pain or discomfort in the arches, heels, or ankles
Swelling along the inside of the ankle
Difficulty standing on tiptoe
Increased foot fatigue during physical activity
Reduced stability and balance

Now, it is also worth noting that people with flat feet may not suffer with these often or at all and if you are suffering with these symptoms an abnormal amount, it is likely that something else might be at play so seeking the support of a doctor or orthopaedic specialist would be advisable. Especially if you start to experience any of the following :

Overpronation: Excessive rolling inward of the feet while walking or running, leading to ankle and knee issues.
Plantar Fasciitis: Inflammation of the ligament connecting the heel to the toes, causing heel pain and discomfort.
Bunions: Abnormal bony bumps that develop at the joint of the big toe, leading to pain and deformity.
Ankle Instability: Weakness in the ankle and decreased ability to support body weight.

If you experience any of the following, it is important to book in a consultation as soon as possible. Mr Monkhouse has availability both privately and on the NHS in Leeds and wider Yorkshire and is an experienced specialist on all forms of foot pain and ailments. Through a comprehensive examination, including physical assessments and, if necessary, an X-Ray, we can determine the severity of the condition and provide a personal treatment plan tailored to your needs. A consultation also allows you to give you peace of mind and to explain the process clearly to ensure a comfortable experience for all involved.

There are a variety of effective treatment options for flat feet as it is particularly common so it is worth exploring some of the following if you do start to feel pronounced pain or discomfort. Treatment options for flat feet may encompass:

Shoe Inserts: Custom-fitted shoe inserts to provide arch support and promote proper foot alignment.
Footwear Modifications: Utilising supportive, well-fitted shoes to reduce discomfort and address gait abnormalities.
Physical Therapy: Incorporating exercises to strengthen the foot muscles and improve flexibility and stability.
Medications: Over-the-counter or prescription anti-inflammatory medications to alleviate pain and reduce swelling.
Surgical Intervention: In severe cases where the above measures are ineffective or leading to further pain, surgical procedures may be considered to reconstruct the foot arch or address related deformities. This is a last resort option and in most cases, this isn’t necessary.

Proactive Foot Care

To mitigate the impact of flat feet and improve foot function, individuals with this condition can implement several proactive measures to ensure reduced pressure on their feet and heel. This includes :

Maintain a healthy body weight to minimise strain on the feet and reduce the risk of complications.
Engage in low-impact physical activities, such as swimming or cycling, to promote foot and ankle strength without imposing excessive stress.
Perform regular stretching exercises to enhance foot flexibility and prevent muscle stiffness.
Adhere to proper footwear guidelines, opting for shoes that provide adequate arch support and cushioning.

Through comprehensive understanding, early intervention, and tailored care, individuals with flat feet can effectively manage their condition and minimise its impact on their daily lives. Successful management of flat feet requires collaboration between patients and ankle and foot specialists, with a shared commitment to promoting optimal foot health and mobility.

If you are in need of treatment or simply want to discuss your flat feet and any discomfort you may be experiencing, we have regular openings in Leeds for consultations. These are open discussions designed to get to the heart of the problem and allow you to gain a better understanding of the pain as well as allow us to put together an effective treatment plan. To book in or get in touch, contact us via the link below.

A Comprehensive Guide to Footwear for Bunions

Wed, 14 Aug 2024 11:34:28 GMT

Footwear for Bunions

If you struggle with bunions , you will know that choosing the right shoes that won’t cause discomfort can be a struggle. However, we still want to look our best when out and about and bunions shouldn’t be a reason for embarrassment or distraction when looking to enjoy ourselves. The following aims to provide you with the necessary tools to find the right footwear or stretch your current shoes where possible as well as answer some of the common questions that you might have concerning footwear and bunions.

Why the Right Footwear Is Important

Choosing the right footwear is crucial for managing bunions and overall discomfort. The right shoes can help alleviate pain, prevent further deformity, and provide overall comfort. Proper footwear supports the foot's natural shape, reduces pressure on the bunion, and minimises irritation, making daily activities more comfortable and less painful.

Can Bad Footwear Cause Bunions?

It really depends. The common belief for a while was that tight shoes were the main cause of bunions but there are many differences in opinion on the matter. Other causes such as genes and foot injuries, as well as arthritis in the toe, are also seen as leading causes. While there is no real conclusion on either side, tight or ill fitting shoes can certainly be a contributor to bunions and other foot related ailments and with bunions being far more common with women who are more likely to be wearing tight fitting shoes or high heels, it is important to be aware of and try and maintain comfortable footwear where possible. This is of particular importance to those where bunions or foot conditions are prevalent in the family already.

Can Bad Footwear Make Bunions Worse?

Yes, wearing the wrong type of footwear can exacerbate bunions. Tight, narrow, or poorly-fitted shoes can put excessive pressure on the bunion, increasing discomfort and inflammation. High heels, in particular, are notorious for pushing the toes forward and compressing the forefoot, which can accelerate the misalignment of the big toe. Over time, this added stress can worsen the bunion, lead to other foot problems, and may even necessitate surgery. Therefore, avoiding footwear that crowds the toes or puts undue stress on the forefoot is essential for bunion management.

Tips on Stretching Shoes for Bunions

If you have shoes that are too tight but otherwise supportive, stretching them through the use of shoe stretchers or other tools can provide relief. It is worth noting however that in most cases, it is better to buy a more comfortable pair of shoes than stretching. Stretching is typically a temporary measure and there are other considerations to make than simply allowing room for the bunion.

Shoe Stretchers : Invest in a pair of shoe stretchers specifically designed for bunions. These devices can help widen the toe box at the end of shoes, providing more room for your feet.
Heat and Stretch : Apply heat to the tight areas of your shoes using a hairdryer, then put on thick socks and wear the shoes until they cool. The heat softens the material, allowing it to stretch.
Freezing Method : Fill a resealable plastic bag with water, place it inside the shoe, and then freeze it. As the water turns to ice, it expands, gently stretching the shoe.
Professional Stretching : If home methods aren't effective, consider taking your shoes to a professional cobbler for stretching. This is probably the best option for shoes you don’t want to risk damaging.

Picking Out the Right Footwear

As mentioned above, stretching should be seen as a temporary solution and the better solution in most cases is to invest in a new pair that provides better support and a wider but still comfortable fit. Thankfully, there are plenty of brands providing quality footwear with bunions and other foot conditions in mind so you don’t have to worry about sacrificing looks over comfort.

Look for a Wide Toe Box : Shoes with a wide and deep toe box provide ample space for your toes, reducing pressure on the bunion.
Opt for Low Heels : If you must wear heels, choose ones with a low, wide heel base. Flat shoes are generally better but if you want to strut your stuff in heels, you can still do so.
Choose Soft, Flexible Materials : Leather and suede are ideal materials as they mould to the shape of your foot and provide a comfortable fit. Avoid stiff materials that can cause irritation such as plastic.
Orthotic Inserts: Orthotic inserts are custom-made or over-the-counter insoles designed to support and align the foot. They are particularly beneficial for individuals with bunions, as they help redistribute pressure away from the bunion area, providing relief from pain and discomfort. As with shoes, orthotics are now coming in more fashionable and discreet looks so there is plenty of flexibility if you are worried about appearance or them being particularly noticeable.
Adjustable Straps and Laces : Shoes with adjustable features, like straps or laces, allow you to customise the fit, ensuring comfort and preventing the shoe from pressing against the bunion.

Managing bunions involves more than just choosing the right footwear, but it is a crucial step in minimising discomfort and preventing further complications. By prioritising comfort, support, and proper fit, you can significantly improve your quality of life and keep your feet healthy.

If you are struggling with bunion pain or foot pain in general and would like some advice on footwear or getting orthotics, please get in touch. We are available throughout Leeds for new patients and can provide a full consultation to help you get to the root of the problem and address any concerns you may have. I look forward to hearing from you.

Relieving Bunions : Tips for Summer Comfort

Tue, 13 Aug 2024 15:29:40 GMT

Relieving Bunions

Summer is a time of fun, relaxation and sunshine. Unfortunately, for many, it is also a time of great discomfort due to bunions, which can greatly impact comfortability and can restrict what you can come up to this summer. Bunions, those bony bumps that form on the joint at the base of your big toe, can flare up during the summer due to increased activity levels and the desire to wear open-toed footwear such as sandals.

Bunions shouldn’t be allowed to ruin your summer so we wanted to provide effective support and guidance on how to keep bunion discomfort to a minimum. This article will provide practical tips to help you manage bunion discomfort during the warmer months. Though, if you are experiencing regular pain that’s continually impacting your daily life, then it might be worth seeking bunion treatment.

Understanding Bunions

A bunion, or hallux valgus, develops when the bones of the big toe shift out of place, causing the tip of the big toe to be pulled toward the smaller toes. This shift results in the characteristic bump on the side of the foot which can cause discomfort and can rub against regular footwear, which can lead to the development of corns and calluses. The causes of bunions aren’t 100% known but various factors have an impact including genetics, arthritis, and wearing ill-fitting shoes.

Why is summer so bad for bunions?

Summer brings unique challenges for those suffering from bunions. The combination of heat, increased physical activity, and fashionable footwear choices can exacerbate symptoms. Part of this is that the warm weather often encourages more walking, hiking, and outdoor sports. While these activities are beneficial for overall health, they can increase pressure on bunions, leading to heightened pain and inflammation.

Additionally, summer footwear, such as flip-flops and sandals, often lacks the support and cushioning needed for bunion relief. Fashionable but narrow shoes can squeeze the toes, worsening bunion discomfort. This can often be combined with the fact that heat can lead to swollen feet which worsens the impact of tighter footwear, making it even more challenging to find comfortable shoes.

Tips for Managing Bunion Discomfort in Summer

Fortunately, there are several strategies to manage bunion discomfort during the summer months. A key one is to opt for shoes that offer good arch support, a wide toe box, and cushioning. Avoid high heels and tight-fitting shoes, which can exacerbate bunion pain. Brands that specialise in orthopaedic or comfort footwear can be particularly helpful. If you do want to wear your nice sandals or tighter shoes, try to avoid long periods of wear and activities that would put unnecessary stress on your feet such as long hikes or sports.

For activities with tighter footwear, you may consider the use of bunion pads, available over the counter at most pharmacies. These can cushion the bunion and reduce friction from shoes. While not the most attractive option in terms of aesthetics, these pads help to minimise pain and prevent the bunion from worsening. There are also clear and discreeter forms available, often for a bit extra cash.

In terms of preventative measures you can take, keeping your body well-hydrated can help reduce overall swelling. Drinking plenty of water throughout the day is crucial, especially in hot weather. Specific exercises can also help to alleviate bunion pain and improve foot flexibility. Toe stretches, heel raises, and picking up small objects with your toes can strengthen the muscles around the bunion and reduce discomfort.

If you do start to feel discomfort, there are steps you can take to ensure that the pain is minimal. Applying ice packs to the bunion can help reduce inflammation and numb the area, providing temporary relief from pain. Wrap ice in a cloth and apply it for 10-20 minutes several times a day. The usual over the counter painkillers, such as ibuprofen, can help manage pain and reduce inflammation. There are also plenty of bunion relief creams and ointments you can use to keep discomfort down.

Considering Bunion Surgery

For those experiencing severe pain and impaired mobility due to bunions, bunion surgery may be the best option. While surgery is typically considered a last resort, it can provide significant relief and improved quality of life.

However, bunion surgery is perhaps best undertaken in the summer months for a few reasons.

Recovery Time: Summer vacations and longer daylight hours can provide a more flexible schedule for recovery. You can take advantage of this period to rest and allow your foot to heal without the constraints of a busy work schedule or school commitments.
Open-toed Shoes: Post-surgery, you may need to wear special footwear or avoid tight shoes. Summer’s casual dress code, including sandals and open-toed shoes, can accommodate this need more comfortably than winter boots.

If you are considering bunion surgery, it’s crucial to consult with a podiatrist who specialises in this procedure. They can provide detailed information about the surgical process, recovery expectations, and the potential benefits and risks. Additionally, support groups and online forums can offer valuable insights and shared experiences from others who have undergone bunion surgery. Connecting with others can provide encouragement and practical tips for managing recovery.

While bunions can be particularly troublesome during the summer months, there are numerous strategies to alleviate discomfort and enjoy your favourite activities. From choosing supportive footwear to considering surgical options, you can take proactive steps to manage your bunion pain.

If you're contemplating surgery or simply want to get some advice on living with bunions, please book a consultation. We have availability privately and on the NHS throughout Leeds and are on hand to provide experienced advice and support for bunion treatment .