Why Your Ankles Might Be Behind Your Foot Pain
Stiff ankles can cause pain in your foot and elsewhere in the body
And What You Can Do to Improve Your Mobility Today
If you’ve ever experienced foot pain—especially something like plantar fasciitis—you might be surprised to learn that the real issue could be your ankles.
Yep. Not your shoes. Not your arches. Your ankles.
We tend to forget about them, but ankles play a huge role in how we walk, squat, run, balance, and move. And when they aren’t moving the way they should, your body finds a way to work around it—which can lead to pain, stiffness, and poor alignment over time.
What Is Ankle Mobility—and Why It Matters
Ankle mobility is your ankle’s ability to move through its full range—forward, backward, and in rotation. You need this movement for almost everything: walking, going downstairs, getting into a squat, or even just standing with good posture.
But when ankles are stiff or restricted, your body has to compensate somewhere else—usually in the feet, knees, hips, or lower back.
Over time, that compensation can lead to things like:
Heel or arch pain
Tight calves
Collapsed arches
Plantar fasciitis
Poor balance or foot fatigue
What Causes Poor Ankle Movement?
Some of the most common causes of limited ankle mobility include:
Old injuries (like ankle sprains that never fully recovered)
Wearing shoes with lots of support or high heels
Sitting for long periods
A lack of movement variety (doing the same types of workouts or avoiding deep movements like squats)
One of the biggest signs your ankles might be the issue?
You feel tightness in the front of the ankle when trying to bend your knee forward during a lunge or squat.
Or your heels lift off the floor when you try to get low.
How Ankle Stiffness Links to Foot Pain
When your ankle can’t bend the way it should, your body has to find movement elsewhere.
Often, it ends up dumping the load into the foot, which puts excess strain on your arches and heel.
This can be a hidden trigger for plantar fasciitis—that sharp, burning pain in the heel or sole of the foot, especially first thing in the morning.
Improving ankle mobility helps your feet do their job properly, reduces pressure on the arch, and can relieve that chronic foot discomfort many people just learn to live with.
Simple Tips to Improve Your Ankle Mobility
You don’t need fancy equipment or hours of work. Just a few intentional movements to help restore function and freedom through your ankle joint.
1. Ankle Circles
Lift one foot off the ground and slowly rotate the ankle in big circles—both directions.
👉 Helps improve rotation and control.
2. Heel-to-Toe Rocking
Stand barefoot and shift your weight forward onto your toes, then back onto your heels.
👉 Gently encourages ankle movement and strengthens support muscles.
3. Knee-to-Wall Stretch
Face a wall, place your foot a few inches away, and try to bend your knee forward to tap the wall without lifting your heel.
👉 Great for increasing forward ankle bend (dorsiflexion), essential for squats and walking.
4. Towel Stretch or Toe Pointing
Sit on the floor, loop a towel around the ball of your foot, and gently pull back. Or simply point and flex your toes slowly.
👉 Helps improve the opposite movement (plantar flexion), which supports walking and push-off.
5. Use a Wobble Cushion
Stand on an inflatable cushion and your foot, ankle and rest of body is forced to react to a changing surface.
👉 This not only helps you strengthen your ankle but also improves your body’s ability to respond to unstable surfaces.
Final Thought: Don’t Ignore Your Ankles
Foot pain isn’t always about the foot.
If you’ve been battling tight arches, tired feet, or plantar fasciitis that just won’t shift, your ankles might be the missing piece of the puzzle.
Better ankle mobility = better foot health, stronger movement, and less pain.
Want more support and strategies to move better, feel stronger, and get out of pain?
Join my free Awaken Your Glutes Mini Course—because when your glutes and ankles are working together, everything feels easier.
Sabrina is a movement specialist based in Worcester Park, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.