Ankle Pain
Ankle Instability – understanding weak or unstable ankles
Do you often twist or roll your ankle? Does your ankle feel loose or wobbly when walking or exercising? You may be experiencing chronic ankle instability, a common condition where the stabilising structures around the ankle become weakened or overstretched, leading to recurring ankle sprains and long-term discomfort.
What causes ankle instability?
Ankle instability often develops after an ankle sprain that hasn’t fully healed. When the ligaments around the ankle are stretched or torn, they lose their ability to properly stabilise the joint. Without proper rehabilitation, this can lead to:
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A “giving way” sensation during activity
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Pain or swelling around the ankle
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Weakness or stiffness after movement
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Difficulty walking on uneven surfaces
In many cases, ligament injuries also occur through the front or sides of the ankle, producing a sloppy, unstable joint that struggles to support your weight efficiently.
Certain foot types, such as flat feet or high arches, may also increase the risk of ankle instability. When your foot posture or balance is off, it places additional strain on already compromised ligaments, leading to repeated sprains and ongoing pain.
Common tendon problems around the ankle
In addition to ligament injuries, tendon issues frequently contribute to ankle pain and instability. The ankle acts as a pivot point, balanced by key tendons on either side:
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Peroneal Tendons (outside of the ankle):
These run down the outer ankle and foot, helping prevent excessive rolling or spraining. If your foot is not aligned correctly, these tendons can become strained or inflamed, causing pain on the outside of the ankle. -
Posterior Tibial Tendon (inside of the ankle):
This tendon supports the arch and stabilises the inner side of the foot. Weakness or injury here can cause the arch to collapse, leading to posterior tibial tendon dysfunction (PTTD) — a progressive condition that can result in flatfoot deformity if not managed early. -
Achilles Tendon (back of the ankle):
The Achilles is one of the most frequently injured tendons. Overuse, poor footwear, or biomechanical issues can cause microtears and inflammation, resulting in pain, stiffness, and reduced strength.
Treatment for ankle instability and weak ankles
At Waikato Podiatry, we take a comprehensive, evidence-based approach to treating ankle instability and tendon dysfunction. After a thorough assessment of your gait, foot structure, and injury history, we’ll design a personalised treatment plan to restore strength, stability, and confidence in your ankle.
Your treatment may include:
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Strengthening and proprioceptive exercises to retrain ankle control
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Foot orthotics or braces to support alignment and reduce stress on ligaments
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Taping or compression therapy to protect the ankle during recovery
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Footwear advice to improve support and stability
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Manual therapy and soft-tissue work to reduce pain and stiffness
Balancing your foot mechanics and addressing underlying issues is essential to prevent future sprains and maintain healthy movement. Our goal is to help you get back to doing what you love — safely, comfortably, and with lasting stability.
Still in Pain?
Are you are feeling like you have tried everything but are still in pain?
Do you feel like you have seen every health practitioner you can about your ankle pain?
We have a track record of diagnosing and successfully treating cases that have previously proven difficult to resolve and we'd love to help you get back on your feet doing what you love.
Why choose Waikato Podiatry
With decades of clinical experience in sports injuries, biomechanics, and rehabilitation, our podiatrists understand the complex anatomy of the ankle and how to treat instability at its root cause. Whether you’re an athlete, a weekend walker, or recovering from a long-term ankle injury, we can help you live an active, healthy life again.
