How to Tell If You Have Hypermobile Ankles - and What You Can Do About It

Introduction

What is hypermobility? In short, it means you have excessive flexibility in your joints - it may affect one, a few, or all joints throughout the body. In this article, we’ll focus mainly on ankle hypermobility, as this is a condition that’s often overlooked.

Ankle hypermobility is important to recognise, as it can lead to instability, injuries, pain, or longer-term issues. In this blog, we’ll look at how to spot it, what problems it can cause, and how to manage it.

What Are Hypermobile Ankles?

When an ankle is hypermobile, it has a greater range of movement than usual, often allowing it to bend or roll into positions that most people would find difficult or uncomfortable.

While this extra flexibility may not always seem like a problem, it can make the ankle less stable and more prone to sprains or injury. Ankle hypermobility is often something you’re born with, but it can also develop or worsen due to certain activities, repeated injuries, or underlying medical conditions.

Signs You Might Have Hypermobile Ankles

How do you know if you have hypermobile ankle joints? One of the main signs is that you easily roll or sprain your ankle, or that your ankles feel weak, as though they “give way” easily. You may also struggle to balance on uneven ground or feel that you have to concentrate on your steps to stay steady.

You might also notice that your feet overpronate or that you have fallen arches. When you’re resting with your feet up, your ankles may sit in an unusual position.

What Issues Can Result From Hypermobile Ankles?

Hypermobile ankles may lead to a number of different issues, including recurrent sprains or injuries, an increased risk of tendinopathies, and poor foot alignment, which in turn can contribute to knee, hip, and back problems.

They can also cause inflammation, fatigue, or pain in the ankles, and may make exercise or sport feel difficult or risky.

How to Support and Strengthen Hypermobile Ankles

Strengthening Exercises

Strengthening exercises that focus on improving muscle control and joint stability can help prevent some of the issues associated with hypermobility.

Exercises such as calf raises, resistance band exercises, and towel scrunches can help strengthen your ankles, while single-leg stands, balance board practice, or toe-to-heel walks can improve balance. Aim for slow, controlled movements rather than speed or flexibility.

Supportive Footwear & Orthotics

Wearing supportive footwear can make a big difference - proper ankle and arch support helps to keep your feet stable and reduces the risk of injury.

At The Comfoot Zone, our custom-made insoles are moulded to the unique shape of your feet, helping to position them correctly while easing pain and improving stability.

Physiotherapy & Biomechanics Assessment

If you suspect that your ankles are hypermobile, it’s a good idea to consult a physiotherapist or biomechanical expert. They can assess your gait and foot alignment and recommend treatment and exercises tailored to your needs.

Taping or Bracing

Sometimes taping or bracing can offer short-term support for certain activities or sports. While it’s not a long-term solution, it can be useful on specific occasions.

When to Seek Help

If you have ongoing ankle pain, frequent sprains, or feel unstable on your feet, it’s worth getting checked by an expert. It’s also a good idea to see a specialist if you suspect your ankle issues are starting to affect other areas, such as your knees, hips, or back.

By getting checked early, you may prevent more serious issues from developing - so it’s always better to be safe than sorry.

Conclusion

To recap, hypermobile ankles are more common than many people realise, but with the right support they can be managed effectively.

If you’re experiencing issues and would like to get checked, feel free to reach out to us to book a biomechanical assessment or simply to ask any questions you may have.

You can contact us at hello@comfootzone.co.uk or 01903 532159.