How to Help Ankle Stiffness and Pain

How to Improve Ankle Stiffness – Expert Physio Tips from BOOST PHYSIO

Ankle stiffness is incredibly common — especially after an ankle sprain, surgery, long periods of sitting or standing, or after returning to running or sport. A stiff ankle usually limits walking down stairs, squatting, stairs, balance and sports. Ankle stiffness can even increase strain further up the leg into the knee and hip.

In our video below Setareh, from BOOST PHYSIO in Swiss Cottage demonstrate a simple test for ankle stiffness to do at home and two highly effective exercises to help improve your ankle mobility.

how to help ankle stiffness and pain london

1) Test Your Ankle Mobility: The Knee-to-Wall Test

  • ✅ Measure your ankle dorsiflexion — the forward bend of your ankle.The Knee-to-Wall Test is a quick and reliable way to do this: Place your foot on the floor facing a wall.

    ✅ Slide your foot back until your toes are 10–15cm from the wall.

    ✅ Keeping your heel down, try to gently touch your knee to the wall.

    ✅ Most people should comfortably reach 10–15cm.

    ❌ If your knee can’t touch the wall without the heel lifting, it suggests ankle stiffness — often due to joint restriction, calf tightness, or post-injury guarding.

    ✅ This test also helps you monitor improvement over time.We guarantee your best recovery!

Banded Knee-to-Wall Ankle Mobilisation

This mobilisation technique helps the talus bone glide correctly when the knee moves forwards — crucial for restoring proper dorsiflexion in your ankle.

✅ Loop a resistance band around your ankle so it pulls backwards.

✅ Lean your knee towards the wall while keeping your heel firmly on the ground.

✅ Move slowly and smoothly, repeating for 10–12 reps.

Why Ankle Mobility Matters

Healthy ankle movement is essential for:

✅ Walking comfortably

✅ Stairs- particularly walking down

✅ Balance and stability

✅ Running and sport

✅ Deep squats and gym work

✅ Reducing overload on the knee, hip and lower back

Left untreated, ankle stiffness can delay your recovery and lead to compensations elsewhere in the body.

📞 Don’t Delay Your Recovery – Book an Appointment Today

Early physiotherapy intervention for your Knee Ligament Injury to discover treatment options and to get Treatment started, leads to better outcomes and reduces the risk of long-term knee instability or arthritis.

👉 Contact us today or book online to start your tailored recovery journey with BOOST PHYSIO.