Your ankles do a lot more than you give them credit for. They carry you through workouts, errands, long workdays and everything in between. And yet, the habits that cause them the most stress are often the easiest to overlook.
If your ankles hurt more often than they should, it might not be age or bad joints. It could be the things you’re doing on a daily basis.
Thomas McDonald, MD, an orthopedic foot and ankle surgeon with the Bone & Joint Institute at Hartford Hospital, shares seven everyday habits that can hurt your ankles over time, plus how to protect them.
1. Wearing unsupportive shoes
Flip flops, worn out sneakers and ultra flat shoes might be convenient, but they don’t do your ankles any favors.
“Ankle stability is a major issue that we see. Shoes that don’t offer proper support force the ankle to work harder to stay stable,” says Dr. McDonald. “Over time, that can lead to strain, inflammation and a higher risk of injury.”
Look for shoes with good arch support, a firm heel counter and cushioning that matches your activity level. And yes, that means replacing your old sneakers before they’re completely worn down.
> Related: 5 Worst Shoes for Your Feet
2. Skipping warm-ups and cool-downs
If you jump straight into exercise without warming up, your ankles are often the first to complain.
“Cold, tight muscles and tendons are more prone to injury,” Dr. McDonald says. “The ankle relies on flexibility and strength to function properly.”
A few minutes of ankle circles, calf stretches or light movement before and after activity can go a long way in preventing pain and stiffness.
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3. Ignoring minor pain
That little twinge of pain you keep brushing off? It might be worth looking into.
“Pain is your body’s way of signaling that something isn’t right,” says Dr. McDonald. “Temporary inflammation, such as tendonitis, can be common. But continuing to push through ankle pain can turn a small issue into a chronic problem.”
If discomfort lasts more than a few days, worsens with activity or affects how you walk, it’s probably time to talk to an expert.
> Related: What’s the Difference Between a High and Low Ankle Sprain?
4. Sitting or standing for too long
Whether you’re on your feet all day or at a desk, sitting or standing for too long can take a toll.
“In orthopedics, we see pain coming from both ends of the activity spectrum. When you are sedentary for long periods, the joints can stiffen and circulation can decrease,” Dr. McDonald notes. “On the other hand, standing or repetition all day puts constant stress on the joint.”
If your job keeps you in one position, try to move regularly. Some light stretching, short walks or even just shifting positions can help keep your ankles comfortable.
> Related: Why You Should Add Strength Training to Your Exercise Routine
5. Neglecting strength training
Ankles don’t just need flexibility, they also need strength.
“Strong muscles around the ankle help stabilize the joint and protect it from sprains,” says Dr. McDonald. “This is the core pillar of treatment with physical therapy.”
Balance exercises, calf raises and resistance band movements are simple ways to build strength and improve ankle stability. And as a bonus, they don’t take too much time.
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6. Walking on uneven surfaces
From icy sidewalks to rocky trails, uneven ground is a recipe for disaster when it comes to your ankles.
“We often treat bad ankle sprains. Ankles are especially vulnerable to rolling injuries when the surface isn’t stable,” Dr. McDonald says.
Be sure to choose supportive footwear and always pay attention to where you’re walking.
> Related: 6 Ways to Strengthen Your Ankles
7. Carrying extra weight
Your ankles absorb a significant amount of force with every step.
“Extra body weight increases the load placed on our joints,” Dr. McDonald cautions. “Over time, that added stress can contribute to chronic pain or even arthritis.
Even small, gradual changes in weight can reduce pressure on all your joints – not just your ankles.
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Ankle pain doesn’t have to be a part of your everyday life
If your ankles are asking for a little extra help, pay attention.
“Your ankles are designed to move, support and adapt,” says Dr. McDonald. “Just by choosing the right footwear and taking the time to stretch and exercise, you can save yourself a lot of pain.”
And if your ankles hurt persistently, don’t wait to talk to an expert.
