An ankle sprain might seem like a minor injury, but it can set off a chain reaction that affects other parts of the body—especially the knee. Many people don’t immediately connect knee pain to an old ankle injury, but the body’s mechanics are closely linked. Ignoring a rolled ankle or not allowing it to heal properly can change the way you walk, putting extra stress on your knee and increasing the risk of further injury.
At Art of Medicine Direct, we help patients address both immediate injuries and the long-term effects they can have. If you’ve noticed knee pain after rolling your ankle, understanding the connection can help you take the right steps toward recovery.
How an Ankle Sprain Affects the Knee
The ankle and knee work together as part of the lower body’s movement system. A sprained ankle can disrupt this balance, leading to compensations that put stress on other joints. Here’s how it happens:
Changes in Walking Pattern (Gait Compensation)
After an ankle sprain, it’s common to shift weight away from the injured foot to avoid pain. This subtle change in movement affects how forces travel through the leg. When weight is distributed unevenly, the knee on the affected side can take on extra strain, leading to discomfort or inflammation over time.
Weakening of Stabilizing Muscles
A rolled ankle can weaken the surrounding muscles and ligaments, reducing stability in the foot and lower leg. This instability forces the knee to compensate, increasing the risk of misalignment, overuse, and pain. If the muscles responsible for supporting the knee (such as the quadriceps, hamstrings, and hip muscles) don’t adjust properly, the knee joint may suffer.
Altered Joint Mechanics
The ankle, knee, and hip function as a kinetic chain, meaning that a change in one joint’s movement can impact the others. When the ankle isn’t moving properly, it can alter the knee’s natural alignment, increasing the risk of strain on ligaments such as the ACL (anterior cruciate ligament) and MCL (medial collateral ligament).
Increased Stress on the Uninjured Leg
To avoid pain in the injured ankle, many people unconsciously put more weight on the opposite leg. Over time, this imbalance can strain the uninjured knee, leading to pain or even injury on the opposite side.
Symptoms to Watch For
If you’ve had a recent or past ankle injury and are experiencing knee pain, some signs that the two may be connected include:
- Pain when walking or standing for long periods
- Knee swelling or stiffness
- Instability or a feeling of the knee “giving out”
- Pain when climbing stairs or squatting
- Aching or discomfort that worsens over time
Ignoring these symptoms can lead to long-term issues, including chronic pain or even arthritis in the knee if the imbalance isn’t corrected.
What to Do About Knee Pain from a Rolled Ankle
Addressing knee pain caused by an ankle sprain requires a combination of proper healing, strengthening exercises, and movement corrections. Here’s what can help:
Allow the Ankle to Heal Properly
Many people try to push through an ankle sprain without giving it enough time to heal. Rest, ice, compression, and elevation (the RICE method) can help manage swelling and pain in the early stages. If the sprain was severe, seeking medical evaluation is essential to ensure proper recovery.
Restore Ankle Strength and Stability
Strengthening the ankle is key to preventing ongoing knee problems. Simple exercises like ankle circles, resistance band movements, and balance training can help restore stability. Physical therapy may also be beneficial, especially if the injury was significant.
Improve Gait and Walking Mechanics
If knee pain has developed due to altered movement patterns, working on proper walking mechanics is important. A medical provider or physical therapist can assess your gait and provide strategies to correct any imbalances.
Strengthen the Muscles Around the Knee
Targeted exercises for the quadriceps, hamstrings, glutes, and calf muscles can provide better support for the knee. Squats, lunges, and resistance training (with proper form) can help redistribute stress more evenly.
Address Footwear and Arch Support
Wearing proper shoes can make a significant difference. Supportive footwear with good arch support helps distribute weight correctly and reduces strain on both the ankle and knee. Custom orthotics may also be helpful if foot mechanics are contributing to misalignment.
Seek Medical Evaluation if Pain Persists
If knee pain lingers despite rest and strengthening, it’s important to seek medical evaluation. A persistent issue may require imaging (such as an X-ray or MRI) to rule out structural damage to the knee or lingering instability in the ankle.
Preventing Future Issues
Once an ankle has been sprained, it’s more likely to happen again. Preventing reinjury is the best way to avoid further knee problems. Strategies to reduce the risk include:
- Warming up properly before exercise
- Strengthening the lower leg muscles to improve stability
- Being mindful of walking and running surfaces
- Using ankle braces or taping if you’ve had multiple sprains
At Art of Medicine Direct, we focus on personalized care that helps patients recover from injuries while addressing the underlying causes of pain. If you’re dealing with knee discomfort following an ankle sprain, our team can provide evaluations, treatment options, and movement strategies to get you back to feeling your best.
Knee pain that develops after an ankle sprain isn’t just an inconvenience—it’s a sign that your body is adjusting in ways that may not be healthy in the long run. Taking the time to heal properly, strengthen key muscles, and address movement patterns can prevent further complications. If your pain isn’t improving or if you’re unsure about the best next steps, seeking medical care can help you find a long-term solution.
