The Connection Between Ankle Instability and Knee Injuries

If you’ve got knee and ankle pain, you need to know that these two are connected. People often try to treat just one joint. But your knees and ankles work together. When your ankle doesn’t move the right way or feels weak, your knee starts picking up the slack. And when that happens, pain follows. Let’s break the relation between knee and ankle pain completely.

Are Knee and Ankle Pain Related?

Yes, knee and ankle pain are very connected. Your ankle, knee, and hip are part of a movement chain. They are like gears in a machine. When one gear slips, the rest start grinding.

Let’s say your ankle is stiff or turns too easily. That changes how you walk. Your knee ends up twisting or bending in ways it shouldn’t. This can cause pain right under the kneecap or along the inside of the knee. Foot and ankle specialists say that this extra pressure wears things down over time.

A research study in 2022 found that patients with chronic ankle instability were 2.5 times more likely to say they have knee pain. That’s not a small number. This happens because your knee starts to twist or shift in ways it’s not supposed to, just to make up for your ankle.

People who’ve had an ankle sprain, or even just weak ankles, often don’t realize how much their knees are paying for it. A past injury might seem healed, but if your ankle feels wobbly, your body is still trying to make up for it every time you take a step.

Here’s something else: when your knee is the one causing trouble, your ankle can start to move differently, too. Maybe it rolls out or in, or maybe your foot hits the ground harder. Either way, the ankle ends up doing work it wasn’t built for. That leads to soreness, tightness, or sometimes more injury.

In a nutshell, knee and ankle pain are connected! When your ankle moves wrong, your knee has to do more. When your knee moves wrong, your ankle suffers. It goes both ways.

Potential Causes for Related Knee and Ankle Pain

Instability of Knee and Ankle Pain Treatment

The goal is to treat both your weak or painful ankle and knee together. Here’s how foot doctors Mesa do it:

Physical Therapy

A therapist builds your strength and balance. You’ll do exercises that stretch tight muscles and make weak ones stronger. For example, you might do ankle rolls, calf stretches, or gentle squats.

Custom Orthotics

These shoe inserts help your ankles stay in the right position, which keeps your knees lined up, too. They are made by looking at how you walk and then creating a support that fits inside your shoe.

Bracing

Foot doctors may give you an ankle or knee brace to wear during the day. This keeps your joint from moving the wrong way. Braces give extra support while you heal and help prevent more injury.

Manual Therapy

This hands-on treatment could be gentle joint movements or soft tissue massage. If you have stiffness, scar tissue, or tight muscles, this helps loosen things up and improve motion.

Anti-inflammatory Treatment

For swelling and pain, podiatrists Gilbert might suggest over-the-counter meds. If that doesn’t help, they may offer a cortisone shot to calm things down. You can often use it when your pain is strong and stops you from moving.

Can Ankle Injuries Cause Knee Problems?

Yes! Injuries of your knee and ankle pain are connected.

• A sprained ankle can change how you walk and strain your knee.
• Torn ligaments can make your knee try to balance for the ankle.
• Achilles tendonitis affects how your foot pushes off which hurts knees.
• Fractures can lead to long-term walking changes.
• Chronic instability makes your knees work too hard to keep balance.

How Do These Injuries Affect You?

When you hurt your ankle, you might start limping or turn your foot outward. Podiatrists Chandler say that this puts stress on the wrong muscles and causes your knee to twist or bend in ways it shouldn’t.

Over time, this can cause sharp pain in the knee, especially when going up stairs or getting out of a chair. It also tires you out more quickly because your muscles are doing extra work to keep you upright.

How Should Your Ankle Move?

Your ankle should move forward, backward, and in small circles without pain. It should bend when you walk and let your heel touch first, and your toes last. This smooth motion helps your knee stay straight and strong. Knee and ankle pain starts when your ankle is stiff or turns too much.

Top Limited Ankle Mobility Causes

Ways to Improve Ankle Mobility

Foot doctors Scottsdale recommend you:

• Stretch your calves every day
• Use a foam roller under your lower leg
• Do ankle circles and heel-to-toe rocks
• Stand on one leg to build balance
• Wear supportive shoes with a stable heel
• Use a resistance band to strengthen your ankles
• Get checked if movement is painful or blocked

Ankle Instability and Knee Injury Treatments in Phoenix, Arizona

If you’re tired of dealing with knee and ankle pain, let us help. At Foot and Ankle Specialty Centers, we treat the spot that hurts.

Our foot doctors Phoenix will look at how you walk, how your joints move, and what your feet are doing. Then, we’ll build a plan that’s just for you. Whether it’s orthotics, therapy, braces, or surgery, we’ll find what works best.

Call us today to schedule an appointment or schedule a visit online.

Knee and Ankle Pain: Let’s Recap

Pain in your knee and ankle isn’t just random. They’re part of the same system. When one joint has a problem, the other often follows. But with the right care, you can break the cycle. Don’t wait. Have your movement checked, treat the root cause, and get you walking strong again.

FAQs about Knee and Ankle Pain