09/11/2025
Unlock your ankles to reduce knee, hip and back pain
It is easy to overlook how much your ankles contribute to movement until you experience an injury. When the ankles become stiff, they disrupt the body’s natural alignment and movement patterns. Since the ankles form the base of support, limited motion there can affect joints higher up the body, particularly the knees, hips, and spine.
For more that 15 years of working with athletes, I’ve observed how reduced ankle flexibility can lead to balance issues, tight hips, back pain, and even poor posture. Many people try to stretch or loosen tight areas without realizing that their problems actually begin at the ankle. Improving ankle mobility often helps release tension throughout the body and restores smoother, pain-free movement.
Why ankle mobility is key for total-body motion
Every time you walk, run, jump, or squat, your ankles move to allow your knees and hips to shift correctly. When that flexibility is limited, the body compensates in other ways. You might notice your heels lifting during squats, your knees collapsing inward, or your toes pointing outward when you move.
These adjustments may seem small, but over time, they change how your joints absorb and transfer force, leading to strain and discomfort in the lower body and back. The ankle is the first link in your body’s movement chain , if it’s stiff, the rest of the chain is forced to adapt in inefficient and sometimes painful ways.
