Stiff Ankles? Your Hips May Be Paying for It

Got tight ankles that just won’t loosen up? You’re not alone—and you might be surprised at how far the effects travel. For many Aussies, ankle stiffness doesn’t just affect the feet. It can mess with your knees, hips, and even your lower back. That niggling pain in your hips after sport or a walk? It could be starting much lower than you think.

How Ankle Stiffness Throws Everything Off

Your body works as a chain—when one link is restricted, the others have to pick up the slack. Ankles are built to flex and absorb shock. But if they’re stiff, your body will find other ways to move, usually by overloading your knees or hips.

This compensation might not be obvious at first. You’ll still walk, run and squat—but you might start to feel tight in your hips, get a sore back after training, or notice your knees aren’t tracking right. Over time, these small shifts can lead to bigger problems.

Who’s at Risk?

Anyone can develop ankle stiffness, but it’s especially common among footy players, runners, tradies, and weekend hikers. Wearing unsupportive shoes, walking on hard surfaces, or skipping proper warm-ups and cooldowns can all reduce ankle mobility.

Even past injuries like a rolled ankle or Achilles strain can leave lasting stiffness that’s easy to ignore—until your body starts to break down elsewhere.

How to Improve Ankle Mobility

The good news? You can fix it. Start with:

• Calf stretches – hold each side for 30 seconds

• Ankle dorsiflexion drills – move your knee over your toes with control

• Foam rolling – work into your calves and soles of your feet

• Balance work – single-leg stands to build control and strength

Doing these a few times a week can improve range, reduce hip and knee strain, and help your movement feel smoother and more natural.

Don’t Ignore the Signs

• Do your hips ache after walking or sport?

• Is squatting uncomfortable?

• Do your feet feel tight in the morning or after sitting?

These could all point back to your ankles.

If you’re dealing with ongoing tightness or hip pain, it’s worth digging deeper. Learn more about ankle stiffness and how to treat it before it affects your whole lower body.