Doing too much, too soon
A new walking routine, more hours on your feet or a jump in running distance, faster than your body can adapt.
Sudden load
Foot & Ankle Physiotherapy · Lahore
Every stepshould feeleasy again.
Heel pain, a rolled ankle, a sore Achilles or swelling that won't settle: foot and ankle problems change how you walk, stand and live. Clear answers and step-by-step rehab from a female physiotherapist, at the studio or at home.
Plantar fasciitisHeel painAchilles painAnkle sprainsShin splintsAnkle arthritisSwollen anklesBig toe pain
Foot & Ankle Care
Your feet carry you through every single day.
Each foot has 26 bones and dozens of small joints, muscles and ligaments that work together every time you stand, walk or climb the stairs. When one part hurts, you start to walk differently, and that extra strain often travels up to the knees, hips and back.
At Munaza Physio Studio we start by finding out exactly what is hurting and why, then build a simple, step-by-step plan to settle the pain, rebuild strength and balance, and get you back to the things you want to do.
Explore the foot in 3D
Where doesit hurt?
Tap a symptom to see where it usually comes from. It's a guide to help you describe your pain, not a diagnosis. Your assessment confirms what is really going on.
Loading the 3D foot…
Bottom of the heel
Heel pain in the morning
Sharp pain with your first steps out of bed that eases as you move, then comes back after standing for a long time, is a classic sign of plantar fasciitis: irritation of the thick band under your foot.
Read moreInteractive 3D anatomy: BodyParts3D, © The Database Center for Life Science, licensed under CC BY 4.0.
Is foot or ankle pain stopping you from…
Standing, walking,living fully?
01
Your first steps each morning
02
Standing to cook or pray
03
Walking to the market or park
04
Climbing the stairs at home
05
Keeping up with your children
06
Exercising, walking or running
Left untreated
- Pain that keeps coming back
- Limping that strains knees, hips and back
- Repeat sprains and a wobbly ankle
- Swelling that lingers for weeks
- Slowly giving up activities you enjoy
With the right plan
- A clear explanation of what's causing it
- Pain that settles, step by step
- Stronger, steadier ankles
- Confidence on stairs and uneven ground
- A home plan you understand and can follow
What we treat
Foot & ankle problems we treat
Tap the 3D foot above if you're not sure what yours is called. Most problems below improve with the right exercise, advice and time.
Heel pain
Plantar fasciitisThe first-step heel pain.
The plantar fascia is a strong band that runs under your foot from the heel to the toes, like the string of a bow. When it is loaded more than it can handle, the point where it joins the heel becomes irritated and painful. It is one of the most common causes of heel pain, in walkers and runners alike.
How it may feel
- Sharp heel pain with your first steps in the morning or after sitting
- Pain that eases as you "warm up", then returns later in the day
- Aching under the heel or arch after standing for a long time
- In runners: pain at the start of a run or the next morning
Common causes
- A sudden increase in walking, standing or running
- Flat, worn-out or unsupportive shoes, or going barefoot on hard floors
- Tight calves or a stiff ankle
- Weight changes, including during and after pregnancy
How physio helps
- Adjusting your daily load so the tissue can settle, without stopping everything
- Calf and foot strengthening, increased gradually
- Stretches for the calf and the sole of the foot
- Practical footwear, insole and heel-pad advice
- For runners, a planned return to running
TipBefore getting out of bed, gently pull your toes back towards you for 30 seconds, and keep supportive slippers by the bed rather than walking barefoot.
Back of the heel
Achilles tendinopathyTendons love the right load.
The Achilles is the thick tendon that joins your calf muscles to your heel bone. It works hardest when you push off, climb stairs or run. When the load goes up faster than the tendon can adapt, it becomes painful and stiff. Resting alone rarely fixes it; tendons recover best with the right amount of the right exercise.
How it may feel
- Stiffness at the back of the heel first thing in the morning
- Pain during or after walking uphill, running or hopping
- Tenderness or a thickened feel along the tendon
- Difficulty rising up onto your toes
Common causes
- A quick rise in activity, such as a new walking or running routine
- Weak or tired calf muscles
- Lots of hills, stairs or speed work
- Changes of footwear
How physio helps
- Calming the pain without complete rest
- A structured calf and tendon loading programme
- Slowly building back to faster, springier movements
- Guidance on which activities to keep, reduce or change for now
How recovery usually progresses
- 01Settle symptoms
Reduce what flares it and keep gentle movement going.
- 02Move comfortably
Restore easy, pain-tolerable movement at the ankle.
- 03Build calf strength
Slow, steady calf exercises that the tendon can handle.
- 04Increase the load
Heavier and single-leg work as the tendon adapts.
- 05Add spring
Faster, bouncier movements like skipping, when ready.
- 06Back to your activity
Return to walking, running or sport in planned steps.
TipSome discomfort during tendon exercises can be fine, as long as it settles by the next morning. Your physio will explain what level is right for you.
Inner shin pain
Shin splints (MTSS)When your shins protest.
Medial tibial stress syndrome, better known as shin splints, is an ache along the inner edge of the shinbone. It is common when people start running, walk briskly for exercise or suddenly do more impact than usual.
How it may feel
- A dull ache along the inside of the shin
- Pain during or after running, jumping or fast walking
- Tenderness along a longer stretch of the bone
Common causes
- Doing too much, too soon
- Hard surfaces and worn-out shoes
- Weak calf and lower-leg muscles
How physio helps
- Reducing impact for a while, without stopping all exercise
- Strengthening the calf and the whole leg
- Checking your shoes and running habits
- A gradual, planned return to running
Get checked sooner if
- The pain is in one small spot that is very tender to press
- It hurts at rest or wakes you at night
- You are limping or it keeps getting worse
Rolled ankles
Ankle sprains& ankles that keep giving way.
A sprain happens when the ankle rolls and stretches or tears the ligaments that hold it steady, most often on the outside. Many people are told it's "just a sprain", but without proper rehab the ankle can stay weak and wobbly, and the same side sprains again.
How it may feel
- Pain, swelling and bruising around the ankle after a twist
- Difficulty putting weight on the foot
- Later on: a wobbly, unsure feeling on uneven ground
- Repeated sprains on the same side
Common causes
- Stepping on uneven ground, a kerb or a stair edge
- Sport with quick turns and landings
- An earlier sprain that never fully recovered
How physio helps
- Checking whether you need an X-ray or a doctor first
- Managing swelling and getting you walking normally
- Rebuilding strength and balance to protect the ankle
- Taping or bracing advice when useful
The seven stages of sprain rehab
- 01Protect & settle
Calm the pain and swelling, and walk as comfort allows.
- 02Restore movement
Get the ankle bending and moving freely again.
- 03Rebuild strength
Strengthen the calf and the muscles around the ankle.
- 04Retrain balance
Single-leg and balance work so the ankle reacts quickly.
- 05Control movement
Steps, hops and turns, done well and with confidence.
- 06Running & turning
Build up to jogging, turning and changes of speed.
- 07Back to normal life
Return to sport and daily life, tested rather than guessed.
See a doctor first if
- You can't take four steps on it, or it looks deformed
- Pressing on the ankle or foot bones is very painful
- Your foot is numb, cold or changes colour
Stiff, achy joints
Ankle, midfoot & big toe arthritisKeep moving, comfortably.
Osteoarthritis is wear and change in a joint over time. In the foot it most often affects the main ankle joint (sometimes years after an old injury), the small joints across the middle of the foot, and the big toe. Movement and strength usually help, and physiotherapy shows you how to do it without flaring the pain.
How it may feel
- Ankle: deep ache and stiffness, worse after rest or on slopes and stairs
- Midfoot: pain across the top of the foot, sometimes with a bony bump
- Big toe: a stiff, sore toe when pushing off or in heels
Common causes
- Previous fractures or bad sprains
- Years of load on the joint
- Stiffness and weakness around the joint
How physio helps
- Keeping the joints moving as well as they can
- Strengthening the muscles that support them
- Adjusting activity so walking stays comfortable
- Footwear advice: cushioned, stiffer or rocker soles and insoles
- Pacing, and a home plan you can keep up
TipStiffer-soled shoes with a gentle rocker can take pressure off a painful big toe or midfoot. Bring your everyday shoes to your appointment so we can check them together.
Swelling
Swollen anklesWhen to rest, when to worry.
Swollen ankles are common and often harmless, especially after an injury, a long day on your feet or time in a cast. But swelling is a sign rather than a diagnosis, so it is worth knowing which kind needs a doctor.
How it may feel
- Puffiness that builds up during the day
- Shoes feeling tight by the evening
- Swelling that lingers after a sprain or a period in a cast
Common causes
- A recent sprain or strain
- Long hours standing or sitting
- Coming out of a cast or boot
- Pregnancy, heat and some medicines
How physio helps
- Gentle exercise to help the calf muscles pump fluid away
- Raising the leg and using compression where suitable
- Treating the injury or weakness that keeps it swelling
- Knowing when to refer you to a doctor
See a doctor urgently if
- Only one leg is suddenly swollen, hot, red or painful
- You are short of breath or have chest pain
- The swelling is severe or getting worse quickly
- You have a fever or feel unwell
- You can't put weight on it after an injury
- Your foot turns numb, cold or changes colour
Why do feet and ankles hurt
Six common roots.Your assessment finds yours.
Unsupportive footwear
Flat, worn, narrow or high-heeled shoes, or going barefoot on hard floors all day.
FootwearAn old injury that never fully healed
A sprain or fracture that settled but was never properly rehabilitated leaves the ankle weaker and less steady.
Incomplete rehabWeak calf and foot muscles
These muscles absorb shock and push you forward. When they tire, bones, tendons and the plantar fascia take more strain.
StrengthA stiff ankle
If the ankle doesn't bend well, the foot, knee and hip make up for it, and something eventually complains.
MobilityLife changes
Pregnancy, weight changes, new work demands or long hours standing all change how much load your feet carry.
Daily loadSCROLL FOR THE ASSESSMENT TO FIND YOUR ROOT CAUSE
Why physiotherapy works
Rest alonerarely fixes it.
Resting may ease pain for a while, but it does not rebuild strength, balance or confidence. Physiotherapy finds the cause, settles the pain and then gradually builds your feet and ankles back up, so the problem is less likely to return.
01
Understand
We look at how you walk, stand and move, your shoes and your daily routine to find the real cause.
02
Settle
Adjust activity, manage swelling and use hands-on care where it helps, so the pain calms down.
03
Strengthen
Step-by-step exercises for the calf, foot and balance that your body can handle.
04
Return
A planned return to walking, work, prayer, exercise or sport, and a plan to keep it that way.
Our advanced treatment techniques
How we help youwith purpose.
Every plan is built around your assessment. These are the tools we use most, chosen and combined for your problem.
01Education
Clear explanation & load advice
What is happening, what to keep doing, what to change for now, in plain language.
02Strength
Progressive strengthening
Calf, foot and leg exercises that start easy and build as you improve.
03Movement
Mobility work
Restoring ankle and toe movement so you walk, squat and climb stairs comfortably.
04Balance
Balance training
Single-leg and reaction work that helps stop sprains coming back.
05Manual therapy
Hands-on therapy
Gentle joint and soft-tissue techniques where they help, never as the whole plan.
06Support
Taping, support & footwear
Taping, braces, insoles and shoe advice when they are useful for you.
Step by step
Your recovery, step by step
01
Understand the problem
We find out what hurts, what is weak and what your feet need to do in your daily life.
02
Settle the pain
Activity is adjusted, not stopped, so symptoms calm while treatment begins.
03
Restore movement
We get the ankle, foot and toes moving the way everyday life needs.
04
Rebuild strength
Your calf, foot and leg muscles are strengthened gradually.
05
Improve balance
Balance and control exercises so your ankle reacts quickly and you feel steady.
06
Build tolerance
Walking, standing, stairs and impact are increased step by step.
07
Back to what matters
Return to walking, work, exercise or sport, with a plan to keep it going.
Home exercises
Small moves,big difference.
Examples of the exercises we often use. Your physio will choose the right ones, and the right amount, for your foot and ankle.
013 moves
Mobility
- Ankle alphabetSitting, trace the letters of the alphabet in the air with your big toe.1–2 rounds
- Calf stretchHands on a wall, back leg straight, heel down, lean forward gently.3 × 30 seconds
- Sole stretchSitting, pull your toes back towards you until you feel a stretch under the arch.3 × 30 seconds
023 moves
Strength
- Calf raisesHolding a support, rise slowly onto your toes and lower under control.3 × 10–15
- Towel scrunchesScrunch a towel towards you with your toes.3 × 10
- Band ankle turnsWith a resistance band, turn the foot in and out against the band.3 × 12 each
032 moves
Balance
- Single-leg standStand on one leg near a support. Make it harder by turning your head.3 × 30 seconds
- Heel-to-toe walkWalk in a straight line, placing one heel right in front of the other toes.3 × 10 steps
042 moves
Function
- Step-downsFrom a low step, lower one heel to the floor slowly and come back up.3 × 8
- Heel walksWalk on your heels with your toes lifted to strengthen the front of the shin.3 × 20 steps
Mild, short-lived discomfort can be normal. Stop any exercise that causes sharp pain, makes you limp or leaves your ankle more swollen the next day, and ask your physio.
Self-care at home
Simple thingsthat help at home.
For most sore, strained or swollen ankles, these simple steps can ease pain while you wait for, or alongside, your treatment.
Rest and raise your ankle
Rest from what makes it worse, and raise your foot on a pillow when you can.
Use an ice pack
A bag of frozen peas wrapped in a towel, for up to 20 minutes every 2 to 3 hours. Never put ice straight on the skin.
Wear comfortable shoes
Wide shoes with a low heel and a soft sole.
Try insoles or heel pads
Soft insoles or heel pads can take pressure off a sore heel.
Support it with a bandage
A wrap or bandage can support a sprained ankle. It should never feel tight, tingly or numb.
Keep gently moving
Regular, gentle stretching and movement, within comfort, helps recovery.
If pain or swelling isn't improving after a few days, keeps coming back or stops you walking normally, book an assessment. See the red flags below for when to see a doctor first.
Care designed for women
Private care.Personal attention.
Munaza Physio Studio is a women-only physiotherapy practice. From heel pain during pregnancy to getting back on your feet after an ankle fracture, you are seen one-to-one by a female physiotherapist, in the studio or in your own home.
01
Women-only environment with a female physiotherapist
02
Heel, foot and ankle care during and after pregnancy
03
One-to-one sessions, never rushed
04
Home visits across Lahore when walking is difficult
05
Footwear advice that fits your daily life
Real Stories
From realwomen.
5.014 Google reviewsView all on Google
5.0 Google
My mother had a stroke that left her right arm and leg immobile. With Dr. Munaza’s expert physiotherapy, she regained full movement completely painfree and without any medication. We’re truly grateful for her care and professionalism.
Ayesha Humayoun4 weeks ago
Google
I took home sessions for my neck, shoulder, back, and hip pain. Alhamdulillah, all my pain is gone like a magic. Even my headache, which I had for many years, got better with the exercises. Thank you so much Dr Munaza for your kind treatment and care. May Allah bless you.
Fatima Ishaq4 months ago
Google
“Dr. Munaza treated my neck and shoulder pain, as well as my muscle pull issue, very effectively. With the help of exercises and therapy, I feel much better now. She is very kind, caring, and cooperative. Highly recommended!”
Mano Bili4 months ago
Google
I had neck pain with headaches for a long time. After treatment with Dr. Munaza, my pain got much better and the headaches eased. She listened carefully, treated me gently, and explained everything clearly. I feel relaxed and thankful for her care Best physiotherpist in the area👍🏻
Zainab Arif4 months ago
Google
Dr. Munaza is very kind and professional. My shoulder pain improved within a few sessions. Highly recommended!!!!
Hira Khalid2 months ago
Simple pricing
Choose yourrecovery.
Transparent pricing, with a personalised assessment at the start of every plan.
Clinic sessions start from PKR 1,500.
Home visit pricing depends on your location and condition, contact us for a quote.
Book AssessmentStrong feet, steady steps
Don't just rest it. Rebuild it.
The goal is not an overnight fix. It is a clear path back to walking, standing and moving with comfort and confidence, and the strength to stay there.
Questions
Before you book.
Can physiotherapy help ankle and foot pain?+
Yes. For most foot and ankle pain that comes from muscles, tendons, ligaments or joints, physiotherapy is a first-line treatment. We find out what is causing it, then use exercise, movement, swelling management and practical advice to help it settle and stay settled.
Can plantar fasciitis be treated with physiotherapy?+
Yes, it is one of the most common problems we treat. Treatment usually combines adjusting your daily load, calf and foot strengthening, stretches and footwear advice, progressed according to how your heel responds.
When should I see a physiotherapist after a sprain?+
Once a more serious injury has been ruled out, the earlier the better. Starting guided movement in the first days to weeks helps the ankle recover movement, strength and balance, and lowers the chance of it giving way again.
Can I keep walking with ankle pain?+
Gentle walking within comfort is often fine. If each step makes it worse, you are limping, or swelling builds through the day, your ankle is doing more than it can handle right now, and an assessment will help decide what to keep, reduce or change.
Why does my ankle keep swelling?+
Swelling that keeps coming back can follow an old sprain or too much load, but it can also have medical causes. If it persists, gets worse, affects only one leg or appears without an injury, it should be checked by a clinician.
What exercises help weak ankles?+
Usually calf strengthening and ankle movement first, then balance and single-leg control, then more active tasks like steps and hops. The right exercises and amount depend on your problem and your goals, which is what the assessment works out.
Do I need an X-ray or scan first?+
Most foot and ankle problems don't need a scan to start treatment. If your assessment suggests a fracture or something that needs a closer look, we will refer you to a doctor for imaging first.
When can I go back to running?+
It depends on what your ankle can do, not just on the calendar. We usually look for comfortable walking, good calf strength and steady single-leg balance before starting a gradual walk-run plan.
Safety first
When to see a doctor first.
Our promise: If anything in your assessment suggests you need a doctor, a scan or urgent care, we will tell you straight away and refer you.
Your safety: Treatment is always adapted to you, including during pregnancy and with other health conditions.
- A possible broken bone, or an obviously misshapen ankle or foot
- Can't put weight on it after a significant injury
- Severe pain that is not easing
- Numbness, pins and needles or loss of feeling
- A cold, pale or blue foot
- One swollen, hot, red and painful calf or leg
- Fever or feeling unwell with a hot, swollen joint
- Swelling that is unexplained or getting worse quickly
Ready to move forward?
Your feet. Your steps.Your next move.
Don't let foot or ankle pain decide how far you walk. Start with a thorough assessment and a clear, personalised plan.