The Surprising Link Between Ankle Mobility and Back Pain

How One Small Joint Can Affect Your Whole Body

When people experience back pain, they often assume the problem lies in their back.But what if I told you that sometimes the real culprit sits much lower — at your ankles?

As physiotherapists, we understand that the body works as an interconnected chain. One weak or stiff link can affect everything above it. And poor ankle mobility is one of the most overlooked contributors to issues like lower back pain, hip pain, and even posture problems.

Let’s explore why your ankles might be the secret source of your discomfort — and what you can do about it.

Why Ankle Mobility Matters

Your ankles aren’t just passive hinges; they’re dynamic, powerful joints that absorb shock, adjust to uneven ground, and allow fluid, efficient movement.

Good ankle mobility is essential for:

• Walking properly

• Squatting down (like picking something up safely)

• Balancing during standing or dynamic activities

• Absorbing impact during running or jumping

• Supporting good posture up the entire kinetic chain (ankles–knees–hips–spine)

When ankle flexibility is limited, your body compensates — often in ways that overload other areas like your knees, hips, or lower back.

How Poor Ankle Mobility Causes Problems Higher Up

If your ankles can't move well (especially in dorsiflexion, the motion of pulling your foot upward toward your shin), the following compensations often happen:

• Knees collapse inward during walking or squats, stressing the knees and hips.

• Hips work overtime to create stability, often leading to tight hip flexors and glutes.

• The lower back becomes overloaded as it tries to make up for a lack of mobility down below.

• Posture changes: You may lean forward more, arch your back excessively, or overuse your lumbar spine.

Over time, this can contribute to chronic lower back pain, hip stiffness, pelvic imbalances, and even hamstring tightness — all stemming from an original restriction at the ankle!

Common Causes of Poor Ankle Mobility

Several factors can limit ankle movement:

• Previous ankle injuries (even minor sprains!)

• Wearing stiff shoes (high heels, heavy boots, restrictive footwear)

• Prolonged sitting and inactivity

• Tight calf muscles or Achilles tendon restrictions

• Biomechanical issues like flat feet or high arches

Even if an ankle injury seems “healed,” lingering stiffness often remains unless properly addressed.

How Physiotherapy Improves Ankle Mobility (and Helps Your Back)

At our clinic, when a patient presents with back pain, we don’t just look at the spine — we look at the whole chain.If we find limited ankle movement, we may use:

• Manual therapy: Hands-on techniques to free up joint restrictions

• Soft tissue release: Loosening tight calves, Achilles tendon, or plantar fascia

• Targeted mobility exercises: To retrain smooth ankle movement

• Functional retraining: Teaching you to squat, walk, and lift with better biomechanics

• Balance and strength exercises: To restore proper loading patterns

By restoring ankle mobility, we often see dramatic improvements not just in back comfort, but also in overall balance, stability, and athletic performance.

Simple Test: Is Your Ankle Holding You Back?

Here’s a quick at-home test:The Wall Test for Ankle Dorsiflexion

1. Stand facing a wall.

2. Place your toes 10 cm away from the wall.

3. Keeping your heel on the ground, try to bend your knee forward to touch the wall.

If you can’t touch the wall without your heel lifting, or if you feel a block or tightness, you may have restricted ankle mobility.(And if so — addressing it might not just help your ankles — it might help your back too!)

Fix the Foundation First

Your ankles are the foundation of your movement.Just like cracks in a house’s foundation can affect the entire structure, stiff ankles can quietly undermine your posture, your strength, and your comfort — from your knees to your lower back.

If you're struggling with stubborn back pain, hip tightness, or trouble squatting or balancing, don’t overlook your ankles. A thorough physiotherapy assessment can identify hidden mobility restrictions and set you on the path to feeling (and moving) better.