Ankle Hurts When Walking: What You Can Do About It

If your ankle hurts when walking, you’re definitely not alone. Walking is something most of us take for granted until something starts to hurt. One of the most frustrating and unexpected aches can come from the ankle. It’s a joint we rely on constantly, yet we often overlook how essential it is to our daily movement—until, of course, something goes wrong.  Let's talk through why that might be happening and what you can do about it. 

Understanding Your Ankle’s Role 

Your ankle is a complex hinge joint where three bones meet: the tibia, fibula, and talus. This joint supports your body weight and enables movement in multiple directions. It's also surrounded by a network of ligaments, tendons, muscles, and cartilage—all of which work together to keep you balanced and mobile. Because the ankle must manage both stability and flexibility, it’s naturally prone to stress and injury. 

Common Causes of Ankle Pain When Walking 

There are a handful of reasons your ankle hurts when walking. One of the most common is a previous sprain. Even if you thought it had healed, a sprain can leave the ligaments around the ankle weakened or slightly unstable. This might not be noticeable when you’re standing still, but as soon as you start walking, that discomfort returns. 

Arthritis is another common culprit, especially as we age. Osteoarthritis, the wear-and-tear kind, can gradually break down cartilage in the ankle, causing stiffness and pain with movement. If your ankle feels particularly stiff in the morning or after sitting for a while, arthritis could be a factor. 

Overuse injuries can also be a reason your ankle hurts when walking. If you've recently started a new exercise routine, increased your walking distance, or changed your footwear, the tendons around your ankle may become inflamed. This condition, called tendinitis, can cause pain with each step, particularly if you're walking on uneven surfaces or inclines. 

Less commonly, your ankle pain might be due to a fracture, especially if it came on suddenly after a fall or twist. Stress fractures can also occur from repetitive impact over time, especially in runners or people who walk long distances daily. 

When to Seek Help 

If your ankle hurts when walking for more than a few days, or if it gets worse with activity, it’s time to consult a healthcare professional. Swelling, bruising, difficulty bearing weight, or a feeling of instability are signs that something more serious may be going on. A doctor can evaluate your symptoms, take imaging if needed, and guide you toward the best treatment. 

What You Can Do At Home 

While you're waiting to see a professional or if the pain is mild, there are a few things you can try at home. Resting your ankle and avoiding long walks can give it a chance to recover. Ice packs can help reduce inflammation, and elevating your foot can reduce swelling. Wearing supportive shoes with good arch support and cushioning can also make a big difference. And don’t forget the importance of stretching and strengthening exercises; gentle movements can help restore flexibility and prevent future injury. 

Moving Forward Without the Pain 

That fact that your ankle hurts when walking isn’t something you have to live with. Whether it’s a lingering injury, a structural issue, or just a sign that your ankle needs some TLC, the first step is listening to what your body is telling you. With the right care and attention, and maybe an ankle stabilizer brace, if needed, you can get back to walking comfortably and confidently in no time.