Stiff Ankles in the Morning? Causes, Tips, and Exercises to Relieve Stiffness
Learn why you might have stiff ankles in the morning and discover expert-recommended exercises and tips to ease discomfort.
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Do you ever wake up in the morning feeling like your ankles are as stiff as rusty hinges? Stiff ankles in the morning is a common experience, but it’s often nothing to worry about. “It’s normal to feel some general joint stiffness in the morning, including in your ankles,” says Nandini Rampersaud, PT, DPT, a physical therapist at Hinge Health. This stiffness can occur after any period of prolonged inactivity, whether you’ve been binge-watching your favorite show on Netflix or sitting in the car on a long road trip.
Read on to learn more about why you may have stiff ankles in the morning and get exercises recommended by Hinge Health physical therapists to help ease the discomfort.
Our Hinge Health Experts
Nandini Rampersaud, PT, DPT
Christynne Helfrich, PT, DPT
Why Do My Ankles Hurt When I Wake Up? 5 Causes
Stiff ankles in the morning can be frustrating, but it’s often linked to a few common causes. Here are some factors that might explain why you’re experiencing stiffness or pain after sleeping.
Inactivity during sleep. All your joints are surrounded by synovial fluid, which helps them move smoothly. “The more you move, the more this fluid flows to keep your joints gliding,” explains Dr. Rampersaud. However, when you rest at night, the fluid sits and thickens. The result? Your ankles feel stiff when you get up and start moving.
Overuse during the day. “If you’ve been particularly active, the muscles and tendons around your ankle joint may tighten up or stiffen,” says Dr. Rampersaud. This stiffness can worsen overnight, leaving you feeling extra achy when you take those first steps in the morning.
Arthritis. The most common type of ankle arthritis is osteoarthritis, which occurs when the cartilage in your ankle joint naturally changes over time. This reduces the space between your ankle bones and can contribute to pain and stiffness, especially after periods of inactivity, like sleeping.
Strains and sprains. Recovering from an ankle injury? It’s common for a strained or sprained ankle to feel tight and uncomfortable when you first get out of bed, notes Dr. Rampersaud.
Your sleeping position. Depending on how you sleep, such as on your stomach or side, you might place pressure on your ankle joint, which can sometimes contribute to stiffness or discomfort, says Dr. Rampersaud. However, no single sleep position is universally better than another — it’s all about finding what feels most comfortable for you.
Exercises to Relieve Stiff Ankles in the Morning
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The above exercises are recommended by Hinge Health physical therapists to relieve stiff ankles in the morning. These movements not only help loosen up tight muscles and tendons around your ankle joint but also improve circulation and joint lubrication, which can reduce stiffness after periods of inactivity. Incorporating these exercises into your daily routine can support better ankle mobility, making it easier to move comfortably throughout the day.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
How to Relieve Stiff Ankles in the Morning: Treatment Options
If you’re dealing with stiff ankles in the morning, here are expert tips from Hinge Health physical therapists to help loosen them up.
Try physical therapy. A physical therapist can provide personalized exercises to improve your ankle’s range of motion, flexibility, and strength. “Guided exercise therapy can enhance joint mobility and muscle flexibility, which helps reduce stiffness and tightness,” explains Dr. Rampersaud. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Stretch it out. Gentle stretches and range-of-motion exercises before bed can improve blood flow and reduce the stiffness you feel in the morning. “The exercises listed above are a great place to start,” advises Dr. Rampersaud. You can also try sitting on the edge of your bed to do simple ankle circles, which help keep the joint limber.
Apply heat. Heat therapy increases blood flow and can ease stiffness. You can take a warm bath or shower or wrap your ankles in a warm, damp towel for about 10 minutes. Dr. Rampersaud notes that if your stiffness stems from a recent ankle sprain, you should use ice instead during the first 72 hours to help reduce the acute inflammation.
Use a foam roller or tennis ball. Using a foam roller or tennis ball under the arch of your foot and around your ankles for two to three minutes can help loosen tight muscles and increase blood flow. “This can be very effective for reducing stiffness, but be mindful of the intensity,” says Dr. Rampersaud. “If you press too hard, your muscles may tense up, reducing the benefit.”
Consider your sleeping position. Sleeping on your back may help reduce pressure on your ankles. “Place a pillow under your knees to take additional pressure off your ankles and support your lower leg joints,” suggests Dr. Rampersaud. While this position can be helpful for some, the key is finding what works best for your comfort and needs.
4 Tips to Prevent Stiff Ankles in the Morning
To help prevent stiff ankles in the morning, Hinge Health physical therapists recommend incorporating these tips into your daily routine.
Stretch before activity. Before engaging in lower body workouts or even a simple walk, take a few minutes to do the ankle stretches mentioned above. “These stretches warm up your ankle muscles and help reduce the risk of strain or injury, which can contribute to stiff ankles in the morning,” explains Dr. Rampersaud.
Replace worn-out shoes. Old shoes can increase strain on your ankles. The American Academy of Podiatric Sports Medicine advises replacing athletic shoes after 300 to 500 miles of running or walking — or sooner if they show signs of uneven wear or deep creases. Investing in supportive footwear can make a big difference in preventing stiffness and discomfort.
Eat a balanced diet. Physical activity puts stress on your body, which can lead to inflammation in your ankle and foot joints. Eating a diet rich in anti-inflammatory foods, such as fruits, vegetables, nuts, fatty fish, and olive oil, can help reduce joint pain and stiffness. A 2023 study published in Frontiers in Nutrition highlights the effectiveness of this approach in promoting joint health.
Cross train. Varying your activities can help prevent overuse of the same muscles and joints, reducing stress on your ankles. “If you’re prone to stiff ankles in the morning, alternate higher-impact activities like running or jumping with lower-impact exercises such as walking, swimming, or biking,” advises Dr. Rampersaud. This balance helps maintain flexibility and strength while minimizing strain.
PT Tip: Move Throughout the Day
“Your next position is your best position,” says Dr. Rampersaud. “If you’ve been sitting or standing in the same position for a long time, take a movement break to ease ankle stiffness.” Regular movement helps your ankle joints move through a wider range of motion, reducing the risk of pain and stiffness.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Manganaro, D., & Alsayouri, K. (2022). Anatomy, Bony Pelvis and Lower Limb, Ankle Joint. PubMed; StatPearls Publishing. Retrieved from https://pubmed.ncbi.nlm.nih.gov/31424742/
Furman, A. (n.d.). How Do I Know When It Is Time To Replace My Athletic Shoes. American Academy of Podiatric Sports Medicine. Retrieved from https://www.aapsm.org/replace_shoes.html
Sala-Climent, M., López de Coca, T., Guerrero, M. D., Muñoz, F. J., López-Ruíz, M. A., Moreno, L., Alacreu, M., & Dea-Ayuela, M. A. (2023). The effect of an anti-inflammatory diet on chronic pain: a pilot study. Frontiers in Nutrition, 10, 1205526. doi:10.3389/fnut.2023.1205526
Deveza, L. A. (2024, September 10). Overview of the management of osteoarthritis. UpToDate. Retrieved from https://www.uptodate.com/contents/overview-of-the-management-of-osteoarthritis