The Body Link: Ankles & Knees

How Limited Ankle Motion Impacts Knee Health

When we think about knee pain, we often zoom in directly on the joint itself. But the truth is, the knee is often more of a messenger than the culprit. One of the biggest hidden influences on knee health lies just below it: the ankle.

The Role of Ankle Dorsiflexion

Ankle dorsiflexion—the ability to bring your toes up toward your shin—is a fundamental movement for walking, squatting, running, and even standing comfortably. When this motion is restricted, your body compensates somewhere else along the chain. Very often, that “somewhere” is the knee.

How the Chain Reaction Happens

• Restricted ankles → collapsing knees. If your ankle can’t flex enough during a squat or lunge, your body will find a workaround. The most common one is letting the knees cave inward, a movement pattern known as knee valgus.

• Knee valgus → extra stress. That inward drift increases strain on the patellofemoral joint (the joint between your kneecap and thigh bone), which is a common hotspot for pain.

• The ripple effect. Over time, this compensatory pattern can contribute to issues like patellofemoral pain syndrome, ACL stress, or general knee discomfort during activity.

  
  

What the Research Says

Biomechanics and injury-prevention studies consistently highlight the link between limited dorsiflexion and increased risk of knee problems. In sports like basketball, running, and weightlifting, athletes with poor ankle mobility are more likely to show faulty knee mechanics under load.

What This Means for You

You don’t have to be an athlete for this connection to matter. If you struggle with deep squats, notice your knees drifting inward during workouts, or feel unexplained knee pain with stairs or running, your ankles may be playing a bigger role than you realize.

How Massage and Movement Help

• Soft tissue release. Massage around the calf muscles and Achilles tendon can reduce tension that restricts ankle mobility.

• Mobility drills. Gentle ankle dorsiflexion exercises can retrain the joint and improve mechanics over time.

• Whole-chain awareness. By addressing both ankles and knees together, you reduce compensations and support healthier movement patterns.

Your knees don’t work in isolation—they’re heavily influenced by the mobility of your ankles. By caring for your ankles, you not only protect your knees but also move with more freedom, stability, and confidence.