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Ankle sprains happen when the ligaments on the outer side of the ankle are stretched beyond their limit. Symptoms are pain when weightbearing, swelling, warmth and bruising. An ankle sprain can take from a few weeks to months to recover completely, depending on the severity of the injury. In the initial phase, treatment involves icing, taping and rest in order to reduce the inflammation. Exercises to regain mobility, strength and stability are important to optimize recovery.

Achilles tendinopathy. The Achilles tendon connects the calf muscle to the heel bone. Achilles tendon injuries are common in activities that require repetitive jumping and running, such as basketball, volleyball and long distance running. Tendons are slow to heal due to their avascular nature. Achilles tendinopathies can take between three months to one year to recover. Resting is usually not sufficient to treat this condition and pain can reoccur if strength deficits are not addressed. A physiotherapist can help you with an exercise program in order to strengthen the tendon and prevent flare ups.

Plantar fasciitis involves inflammation of the the plantar fascia, a thick band of tissue that connects the heel to the toes. Symptoms are pain during the first few steps in the morning, and after prolonged standing. It is more common in overweight people and in runners. Treatment involves taping, customized insoles, and stretching and strengthening exercises for the foot and calf muscles.