If you’re experiencing knee pain, you might be surprised to learn that the culprit could be your ankles. The body is an interconnected system, and limited ankle mobility can lead to compensatory movements that strain other joints, including the knees. This post will explore the crucial role ankle mobility plays in knee health and provide effective exercises to improve flexibility and movement quality.

Try This Activity

Let’s start with a quick activity. Stand with both feet flat on the ground. Without lifting your foot, bend your knees and observe what happens at your ankles. You’ll notice that when you bend your knees, your ankles must bend as well. If your ankle mobility is limited, you won’t be able to squat down very far without risking a backward fall.

We naturally perform movements like squats and lunges throughout the day without giving them much thought. However, if you attempt to squat deeper without adequate ankle flexibility, you may find yourself compensating in your knees, hips, or even your spine. This connection is essential; if you experience pain in one area, it might be related to your ankle mobility.

When you visit a physical therapist, they will evaluate your entire body. They often discover that pain in one area can stem from issues in joints above or below that area, highlighting the importance of good ankle function.

Recognizing the Need for Mobility Work

If you struggle to squat or tend to fall backward when bending down, it may be time to focus on improving your ankle mobility.

Test Your Ankle Mobility

To assess your ankle mobility, try this simple test:

1. Stand with your toes against a wall.
2. Without lifting your heel or twisting your body, try to touch your knee to the wall.
3. If that’s easy, gradually move your foot back until you can no longer reach your knee to the wall without lifting your heel. Mark that spot and repeat on the other side.

If you notice a significant difference between your sides or can’t get far from the wall, consider these exercises to improve your ankle mobility:

Exercises to Enhance Ankle Mobility

1. Knee-to-Toe Stretch:
   • Kneel with one foot flat in front of you.
   • Move your knee forward over your toes, stopping before your heel lifts.
   • Repeat this movement back and forth.
2. Calf Stretch:
   • Stand on the edge of a stair with your heels hanging off.
   • Drop your heels down until you feel a stretch in your calf or ankle, and hold for a few seconds.
3. Downward Dog Stretch:
   • Get into a downward dog position.
   • Alternate pressing each heel toward the ground, holding each stretch for a moment.

We made a video for you with 3 simple ankle mobility stretches

Final Thoughts

Improving your ankle mobility can greatly enhance your overall movement quality and reduce the risk of  compensatory injuries. Regularly practicing these exercises can help you maintain better balance and performance in your daily activities. If you’re experiencing persistent pain, consider consulting a physical therapist for a personalized assessment and treatment plan.

For more about knee pain while running, and whether or not shoes can be the culprit, check out our blog: Running Pain and Running Shoes