Our feet and ankles are the unsung heroes of our mobility, supporting us day in and day out. However, when foot and ankle problems arise, they can significantly impact our quality of life. At MMA Sports Rehab, our physical therapists play a crucial role in addressing these issues, helping individuals regain mobility and reduce discomfort.
Read on to learn more about common foot and ankle problems, preventative strategies, and how our physical therapists can make a difference in your journey towards better foot and ankle health.
Common Foot and Ankle Problems
Foot and ankle pain can affect our everyday lives and happens to many of us. It might be because we use our feet a lot, get injured, or have some health issues. Let’s talk about what usually makes our feet and ankles hurt and how we can do something about it.
- Plantar Fasciitis: Plantar fasciitis is characterized by pain in the heel, especially in the morning or after prolonged sitting. Strengthening the calf muscles can help alleviate the strain on the plantar fascia. Wearing supportive shoes with proper arch support, maintaining a healthy weight, and avoiding excessive high-impact activities are essential preventive measures.
- Achilles Tendinitis: Achilles tendinitis occurs when the Achilles tendon, the large tendon at the back of your ankle, becomes inflamed. This can result in pain and stiffness in the back of the ankle. Incorporating calf-strengthening exercises, gradually increasing exercise intensity, and wearing appropriate footwear can help reduce the risk of Achilles tendinitis.
- Ankle Sprains: Ankle sprains are common injuries caused by overstretching or tearing the ligaments around the ankle joint. They often lead to pain, swelling, and instability. Practicing balance and proprioception exercises can enhance ankle stability.
- Bunions: Bunions are bony bumps that develop at the base of the big toe, causing pain and deformity. They are often aggravated by wearing ill-fitting shoes. Choosing shoes with a wide toe box that allows proper spacing for the toes is essential. Avoiding high heels and considering orthotic devices for added support can alleviate bunion-related discomfort.
- Flat Feet (Pes Planus): Flat feet result from a lack of arch support, leading to discomfort and instability. This condition can impact walking and overall foot function. Strengthening the muscles in your feet and arches through specific exercises can provide better support. Additionally, using orthotic insoles in your shoes can help maintain arch height.
The Role of MMA Sports Rehab In Your Recovery
Our highly skilled physical therapists are experts in assessing and addressing foot and ankle problems. We can play a vital role in your journey towards better foot and ankle health by conducting comprehensive evaluations.
These evaluations involve:
- Strength and Range of Motion Testing: We’ll assess the strength of your foot and ankle muscles and evaluate joint mobility.
- Assessment of Gait and Movement Patterns: Our physical therapists analyze your walking and movement patterns to identify any abnormalities or areas of concern.
- Functional Testing: Your physical therapist may perform functional tests to determine how well your feet and ankles perform various activities.
Based on the evaluation findings, we’ll develop a personalized treatment plan tailored to your individual needs. This plan may include:
- Targeted Exercises: Stretching and strengthening exercises targeting the foot and ankle muscles are effective in helping to manage most foot and ankle issues.
- Manual Therapy Techniques: Manual therapy techniques, including joint mobilizations and soft tissue work, can reduce pain and improve ankle and foot mobility.
- Gait Activities: Gait activities are instrumental in addressing any abnormal walking patterns and gait disturbances in individuals with foot and ankle problems.
- Neuromuscular Reeducation: We often use neuromuscular reeducation techniques to improve proprioception and balance in individuals with ankle instability.
- Functional Training: Functional training is used to mimic real-life movements and is essential in restoring functional abilities and preventing recurrent injuries.
Our team is highly skilled at identifying and educating our patients about proper footwear, self-care techniques, and injury prevention strategies, an essential aspect of physical therapy. Education enhances patient compliance and promotes better long-term outcomes.
Empower Your Feet and Ankles Today
Don’t let discomfort or limitations hold you back. Call MMA Sports Rehab and let one of our skilled therapists guide you to healthier, pain-free feet and ankles. Your well-being is worth every step of the way!
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A Special Thanks from MMA Sports Rehab
“We now have 361 Google 5-star reviews and more than 700 5-star reviews. We want to show our gratitude to our well-wishers, friends, family, community, and our beloved patients for their continued trust with their health care/rehab. We love you, and we are here because of YOU! Thank You!!!” – MSR Family
Dr. Ujjwal’s Tips for Ankle Injury Prevention
???? Warm up, don’t wing it – Your ankles aren’t invincible. Give them some love before you go full beast mode. Warm up for at least 5 minutes.
???? Lace up, don’t trip up – Wear proper shoes, not those floppy, worn-out sneakers from high school 😉
???? Strengthen to lengthen your playing time – Weak ankles = quick exits. Do calf raises, balance drills, squats and lunges.
???? Balance like a ninja – Stand on one leg while brushing your teeth. Multitasking = gains + fresh breath. Single leg balance for 2 minutes.
???? Respect the floor – Watch where you step! That “invisible” crack or rogue water bottle will take you out faster than an opponent. Understand where you are walking or running – uneven surface can lead to ankle sprains.
???? RICE is not just for dinner – If you do roll your ankle, remember ice for first 3 days for 10 minutes at a time.
Stay safe, stay strong, and let’s keep those ankles happy!
Our Patients Get Great Results
“If you have a serious injury and want to return to maximum athletic performance, I 100%, wholeheartedly recommend MMA and Sports Rehab.
I injured my MCL back in July of 2024, and subsequently reinjured it 4-5 times over the course of 2 months. This injury came at a very poor time as I was preparing for military training early in 2025. After looking for a quality PT I found MMA and Sports Rehab. I had trained in BJJ and knew that knee injuries are common, and that martial arts practitioners are extremely knowledgeable on this. Dr. Bri worked with me consistently over the course of about 3-4 months and with a lot of hard work, we were able to rehab and recondition my knee to meet the physical demands of the military training. I made it through training without one setback thanks to Dr. Bri and the folks at MSR. I am now close to 100% and am able to pursue my goals with joy and confidence, without the burden of chronic injury.
The folks at MMA and Sports Rehab are highly professional, accommodating, and extremely knowledgeable about the body and rehab of injuries. Dr. Bri was able to target the injury with precision and was invested in helping me reach my goals the entire way through. I would strongly recommend MMA and Sports Rehab to anyone with an injury hoping to recover their full athletic capability.”
-Tyler B.
Clinic News
Dr. Ujjwal was invited to Marymount University for Clinic Appreciation Day.
Dr. Ujjwal met his great friend Dr. Michael Auriemma, MD at Impact Sports & Spine, Rockville, MD
MSR won 2025 Virginia “Top Virginia Employers for Interns” Award – second year in a row.
MSR participated in once in two year- In house CPR certification with respond and rescue group in early April 2025.
Get Back to Your Best Self at MMA Sports Rehab
Rediscover your strength and get back to your best self at MMA Sports Rehab! Schedule your next appointment today and experience the top-notch care that helped you before.
MSR Hall of Fame Athletes
Maddy Boyle (they/them)
Sport I play: Ultimate Frisbee. I started playing back in middle school in 2009. I’ve played at the college, club, professional, and international level.
MSR has helped relieve my chronic pain and taught me the kinesiology behind my injury. I have newfound confidence in my own athletic abilities because of the dynamic, individualized, and advanced strength and agility training I have received.
Pineapple Green Smoothie
Ingredients:
- ½ cup unsweetened almond milk
- ⅓ cup nonfat plain Greek yogurt
- 1 cup baby spinach
- 1 cup frozen banana slices (about 1 medium banana)
- ½ cup frozen pineapple chunks
- 1 tablespoon chia seeds
- 1-2 teaspoons pure maple syrup or honey (optional)
Directions:
Add almond milk and yogurt to a blender, then add spinach, banana, pineapple, chia seeds and sweetener (if using); blend until smooth.
Meet Our Team
Dr. Ujjwal Shakya
Physical Therapist, DPT, DMT, SCS, FNCP
Dr. Brianna Wynn
PT, DPT, Barbell Rehab Method Certified, USA Weightlifting Coach Level 1 & 2 Certified
Dr. Barz Kim
PT, DPT, Cert. DN Level 1 & 2
Ayesha Samudralanka
Patient Service Specialist
