Sprowston Chiropody & Podiatry Clinic
01603 926969

Heel to Hip Self Help

Heel to Hip Self Help

Below you will find a list of some common lower limb conditions, with explanations of some of the medical terminology used. We offer tips to help relieve your symptoms where possible, and also an idea of what treatment options you will be offered if you decide to see a Podiatrist.

  1. Foot problems
  2. Heel Pain
  3. Ankle Pain
  4. Shin Splints
  5. Knee Pain
  6. Hip Pain


TOENAILS, CORNS & CALLUSES Cutting of toenails with sterilized instruments can provide comfort for patients. Reduction of toenails and calluses using a high speed drill is a comfortable and precise tool available. Treatment of fungal toenails is most effective by using topical products (creams or powders).

INGROWING TOENAILS can be conservatively treated using mild analgesia and careful sectioning and is Mike’s preferred method of treatment. Occasionally, the condition may be too severe to be treated in this way, in which case Mike will happily refer you to other colleages with a special interest in Nail Surgery.


Common Causes: Fallen arches (Overpronation), Flat feet, arch problems

Self Help: Cold bath of foot, supportive shoes, roll bottle of cold liquid under arch of foot.

Clinical Treatment:

FOREFOOT PAIN (Metatarsalgia)

Common Causes: Morton’s neuroma (trapped nerve in the foot), arthritis or an old trauma.

Self Help: Limited as requires correct diagnosis and swift intervention by your podiatrist to offer the best recovery.

Clinical Treatment: Morton’s neuroma can be very effectively alleviated by chiropractic foot manipulations, a special interest of Mike’s.


  • Including Policeman’s heel,
  • Plantar Fasciitis,
  • Achilles tendon pain

Common Causes: Poor foot type causing excessive pronation (flat feet) and strain on the plantar fascia (foot arch) and inflammation/pain at the attachment to the medial calcaneal tubercle (back of heel)

Self Help: Cold bath of foot, Calf stretches, Roll bottle of cold liquid on painful area

Clinical Treatment: Take strain off plantar fascia and back of heel by using orthotics/arch supports. Manipulation of foot using chiropractic techniques and acupuncture pain pen


MEDIAL (Inside of ankle)
Common Causes: Excessive strain on tibialis posterior tendon (back of calf) or arthritic changes, caused often by excessive pronation (flat feet), poor foot and ankle alignment

LATERAL (Outside of ankle) Common causes: Excessive strain on peroneus longus muscle/ tendon (outside back of calf) caused by excessive pronation / foot instability
Advice and Treatment for both of the above are similar-

Self Help: Wear sturdy lace-up boots / footwear, Rest Seek advice of podiatrist

Clinical Treatment:

  • Stabilise ankle and therefore remove tendon strain by giving footwear advice linked with prescription foot orthotics.
  • Exercises to strengthen tibialis posterior or peroneus longus tendon.
  • Advice on gait / running style.


(Medial Tibial Stress Syndrome) – Pain on front of shin bone

Common Causes: Overstressing of tibia (shin bone). Misalignment during walking / running causes excessive rotation during stance phase, particularly affects running gait.

Self Help: Rest, Ice, Massage.

Clinical Treatments:Gait analysis to diagnose problem accurately, then advice on running style, Prescription of orthotics
Advice on footwear.


Common Causes: Knee instability problems, often caused by poor alignment during sport. This can cause damage to bony and soft tissue structures in the knee including Genu Varum (bow legs) and Genu Valgum (knock knees).

Self Help: is limited. Ideally should be professionally assessed in order to make an accurate diagnosis and therefore offer individual treatment options

Clinical Treatment:Gait Analysis to assess the root cause of the pain. Once a diagnosis is made, then an accurate individual treatment plan can be offered.

Recommendation of one of the range of available orthotics


  • Including IlioTibial Band Syndrome (outside of hip joint)
  • Abductor Pain (Groin Strain),
  • Iliopsoas pain (Inside of thigh)

Common Causes: Foot and knee problems (excessive pronation and/or knee malalignment) can cause excess stress forces up to the hip. It is also quite common to have a slight difference in leg length (Leg Length Discrepancy) causing a significant knock-on effect on balance and gait, and therefore hip problems.

Self Help: Rest, cold packs, but ideally should be clinically assessed in order to make an accurate diagnosis.

Clinical Treatment: Gait Analysis to assess which of the above problems may be the root cause. Once a diagnosis is made, then an accurate individual treatment plan can be offered.

Recommendation of one of the range of available orthotics