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Pain after sport or a training change?
Get back to walking, training and game day, with a plan
Ankle, shin & lower-leg pain
Lower-leg pain often follows sport or training changes: a sprain that hasn't recovered, shin splints or a bone stress injury, or Achilles pain. Where it hurts is a useful first clue. We assess and manage foot, ankle, shin and Achilles injuries, and refer for imaging or medical review when needed.
How we can help at Burwood Podiatry
We assess and manage most foot, ankle, shin and Achilles injuries, refer on when a scan or doctor is needed, and plan your way back to walking, training and game day.
- A clear diagnosis: sprain, shin splints, a bone stress injury or Achilles pain
- A rehab plan for strength, balance and a return to sport: strength and rehab
- A CAM walker boot where it suits the injury
- Footwear advice and taping or bracing if needed
- A referral to your GP, fracture clinic, physio or for imaging when that would change the plan
What you can do at home
- First 2 days after an injury: rest, ice for about 10 minutes every 1 to 2 hours, compression and elevation
- Then gentle movement and walking as normally as you can
- Cut back the activity that brings it on rather than stopping everything
- Build back up gradually as pain allows
- Pain above the heel? Read about staying active: Achilles pain and exercise
When to get it checked
- A sprain still swelling, sore or giving way after about 6 weeks
- Shin pain in one spot, or at rest or at night
- Achilles pain that's stopping you walking or running
- Can't bear weight, marked swelling or deformity, or a sudden pop: same-day care
Can't bear weight, marked swelling or deformity, or a sudden pop at the back of the ankle needs same-day care. Emergency, or a foot that suddenly turns cold, pale or blue? Call 000.
Ankle and shin pain questions
Why does my ankle or shin hurt after changing my training?
Lower-leg pain often follows a jump in training: more distance, speed, hills or a new surface or shoe, faster than the tissues can adapt. Where it hurts is a useful first clue (an unsettled sprain, shin splints or Achilles pain), and easing back rather than stopping everything often helps.
Can a podiatrist treat a foot or ankle injury?
Yes, for most sprains and overuse injuries of the foot, ankle and lower leg. We tell you if you need a scan or a GP, fracture clinic or physio referral, and plan your return to walking or sport.
What causes pain in the ankle and shin?
Common causes include an unsettled sprain, shin splints or a bone stress injury, and Achilles tendinopathy. You don't need to know which before booking.
Where to next
Sources
Reviewed by Burwood Podiatry · November 2026