Foot Pain Between Ankle and Heel: Causes, Symptoms, and Treatment
January 29, 2026
Many people in Arizona notice pain on the top of their foot near the ankle during normal daily activities. It may start as mild discomfort and slowly turn into pain that makes walking, standing, or wearing shoes difficult. In this article, we explain what causes this pain, how to relieve it, and the best treatment options available.
What Causes Pain on Top of the Foot Near the Ankle?
Pain on top of foot near ankle can have many causes. Understanding the reason helps you choose the right treatment. Below are some common causes of this type of foot pain:
- Sore tendons from too much walking or standing
- Tight tendons that cause pain and swelling
- Shoes that press on the top of the foot
- Small bone cracks from overuse
- Flat feet in Phoenix that add pressure to the top of the foot
- Pinched or swollen nerves near the ankle
- Joint pain and stiffness from arthritis
- Bone spurs that press on soft tissue
Treatment Options for Pain on the Top of Your Foot
Doctors often start with simple and common medical treatments to reduce pain and swelling in the top of the foot near the ankle. Below are the most used options:
| Treatment | What it does |
| Anti-inflammatory medicine | Reduces swelling and eases pain (examples: ibuprofen, naproxen) |
| Corticosteroid injection | Quickly lowers swelling in serious or ongoing cases |
| Custom orthotics | Supports the foot and takes pressure off the painful area |
| Medical walking boot | Keeps the foot still so it can heal properly |
| Ankle brace | Supports the ankle and prevents extra movement |
| Physical therapy | Builds strength, improves movement, and helps the foot heal |
These treatments are often effective when started early. If you’re experiencing ongoing pain in the top of your foot near the ankle, come see us at Foot and Ankle Specialty Centers. Our expert team will find the right treatment for your specific condition. With over 1,000 five-star Google reviews, we’re proud to be one of Arizona’s most trusted foot and ankle clinics.
Physical Therapy Techniques for Pain on the Top of Your Foot
Physical therapy in Phoenix, AZ, can help reduce pain on top of foot near ankle and support healing. Below are common techniques that therapists use to treat this type of pain:
Toe Raises
This exercise strengthens the muscles on top of the foot and helps the ankle stay stable while walking.
Ankle Pumps
This movement improves blood flow, lowers swelling, and keeps the ankle joint flexible.
Towel Stretch
This stretch loosens tight tendons on the top of the foot, which helps reduce pain and improve movement.
Calf Stretch on Wall
This stretch relaxes the lower leg muscles and takes pressure off the top of the foot.
Foot Massage (Manual Therapy)
This hands-on technique reduces muscle tightness, lowers stiffness, and helps the foot heal faster.
Balance Training on One Leg
This exercise strengthens the foot and ankle and helps improve balance to prevent future pain.
Gait Training
This technique teaches you how to walk the right way so there is less pressure on the painful area.
Theraband Resistance Exercises
These exercises build strength in weak foot muscles and support better foot function.
How You Can Ease Pain on the Top of Your Foot
You can try some easy steps at home to help with pain on top of foot near ankle. These can reduce discomfort and stop the pain from getting worse:
- Stop any activity that increases the pain on top of foot near ankle.
- Take regular breaks and avoid long walks or heavy work.
- Place ice on the sore spot for 15 minutes, a few times each day.
- Keep your foot raised when sitting or lying down to reduce swelling.
- Wear shoes that are soft on top and give strong support inside.
- Gently pull your toes back while sitting to stretch the top of your foot.
- This helps keep the tendons loose and reduces tightness.
- If the pain stays the same or gets worse after a few days, visit the best foot clinic in Phoenix, Az.
Final Thoughts
Pain on the top of the foot near the ankle can have many causes, like tendon strain, nerve issues, bone problems, or bad shoes. Early treatment helps most people feel better. Some may only need rest, while others need therapy or medical support. A foot doctor in Arizona can find the cause and give the right care so you can get back to normal.
FAQs
Can walking too much cause pain on top of the foot near the ankle?
Yes, too much walking or standing can strain tendons and cause pain, especially with poor shoes or no rest.
Is it okay to keep exercising with this pain?
No, you should stop right away, or the pain may get worse and take longer to heal.
What kind of shoes help with this pain?
Soft shoes with firm soles and good arch support help; avoid tight or flat shoes.
Can this pain be a sign of something serious?
Yes, it can mean a stress fracture, nerve problem, or arthritis, and a doctor should check it.
How long does healing usually take?
Mild pain can improve in a few days, but serious cases may take weeks with proper care.
