Why isn't my injury getting better?

It's frustrating when an injury drags on for weeks or months. Most foot and leg injuries improve with time and the right care, but if yours isn't, there's usually a reason. Here are some of the most common things that hold recovery back, and what you can do about them.

Is it the right diagnosis?

It's tempting to work out what's wrong yourself and treat it at home. That's fine for minor knocks, but if you're treating the wrong problem, it may not get better, and some injuries become long-term (chronic) problems. The longer an injury has been there, the longer it usually takes to settle.

Ice, massage balls and foam rollers can make an injury feel better for a while, but they don't fix the reason it happened. That reason might be the way you move, weakness in certain muscles, poor balance, your footwear or how much you're training. A podiatrist can examine you, work out what's going on and find the factors that are keeping it going.

Are you resting too much, or too little?

Complete rest isn't always the best approach. For many injuries, gentle, early movement helps recovery. For example, early movement and exercise help ankle sprains recover.¹ On the other hand, carrying on with the activity that caused the injury can keep aggravating it.

The answer is usually somewhere in between: reduce or change the activity that hurts, and keep active in other ways. Swimming, cycling and rowing are good low-impact options that can maintain your fitness while an injury in your foot or leg recovers. Your podiatrist can help you get the balance right and plan a gradual return.

Are you doing your rehab exercises?

Exercises are a key part of recovering from most injuries, but they only work if you do them regularly and correctly. Skipping sessions, or doing exercises with poor technique, can slow your progress. If an exercise hurts, or you're not sure you're doing it right, ask your podiatrist to check it rather than stopping altogether.

Are you eating well?

Your body needs enough energy and protein to repair tissue. Avoid eating too little, and don't cut back on protein when you're less active; injuries that limit how much you move can lead to muscle loss.² The best approach for most people is a well-balanced diet based on whole, minimally processed foods.² Claims about special supplements for injuries are common, but the evidence for most of them is weak.² If you have a medical condition, or are thinking about supplements, talk to your GP or a dietitian first.

Is alcohol slowing you down?

Drinking alcohol after exercise reduces your muscles' ability to build and repair protein, even if you also eat protein, which may slow recovery.³ Cutting back while you're recovering gives your body a better chance to heal.

Are you getting enough sleep?

Sleep matters for recovery. In young athletes, those who regularly slept less than 8 hours a night were more likely to be injured than those who slept longer.⁴ Aim for regular, good-quality sleep while you recover.

When to see a podiatrist

See a podiatrist if a foot, ankle or leg injury isn't improving after a couple of weeks, keeps coming back, or is getting worse. See a doctor urgently if you can't put weight on the leg, there's a lot of swelling or a deformity, or the area is red, hot and you feel unwell.

If your injury is dragging on, book an appointment and we'll help you work out what's holding it back.

References

1. Doherty C, Bleakley C, Delahunt E, Holden S. (2017). Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis. British Journal of Sports Medicine, 51(2), 113–125. https://doi.org/10.1136/bjsports-2016-096178
2. Tipton KD. (2015). Nutritional support for exercise-induced injuries. Sports Medicine, 45(Suppl 1), S93–S104. https://doi.org/10.1007/s40279-015-0398-4
3. Parr EB, Camera DM, Areta JL, et al. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS ONE, 9(2), e88384. https://doi.org/10.1371/journal.pone.0088384
4. Milewski MD, Skaggs DL, Bishop GA, et al. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopaedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151

Reviewed by Andrew Schox, Podiatrist, BSc(Hons) PGradDipPod MPod. Last reviewed October 2026.