Ankle Popping: What Causes It and How to Treat It
Learn about what causes ankle popping and how to treat it with tips and exercises from physical therapists.
Table of Contents
Do your ankles snap, crackle, and pop like you’re in a Rice Krispies commercial when you move? While it may sound alarming, ankle popping is very common and there’s actually a name for it: crepitus. “Crepitus refers to noises, or a sensation of popping, that happens within any joint, including your ankles,” says Vanessa Matos, PT, DPT, a physical therapist at Hinge Health. In almost all cases, it’s nothing to worry about, she reassures.
Ankle crepitus is highly variable — it can happen occasionally or frequently and be completely painless or cause discomfort at times. It may be a muffled popping sound, or loud enough for everyone around you to hear. While it can happen at any age, it does become more common as you get older, notes Dr. Matos.
But no matter how unnerving the sound is, ankle popping is no reason to fear movement. “Most people don’t need to alter their lifestyle to address ankle popping,” says Dr. Matos. “It’s a normal part of life.” That said, ankle strengthening exercises may help decrease crepitus and noisy ankles.
Read on to learn more about ankle popping: what it is, what causes it, and exercises to relieve it, from our Hinge Health physical therapists.
Nos experts de Hinge Health
Vanessa Matos, PT, DPT
Maureen Lu, PT, DPT
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Causes of Ankle Popping
There are a few reasons why you may notice cracking or noisy ankles. They include:
Air bubbles. Changes in joint pressure cause tiny gas bubbles to slowly form in your synovial fluid, which is the thick liquid that lubricates your joints. When those air bubbles escape the joint capsule, it can cause that popping sound. “It’s very normal to have gas in the joint that moves as we move,” reassures Dr. Matos.
Moving ligaments or tendons. Ligaments and tendons that support your ankle can roll over each other as you rotate your ankle, causing a snapping sound. “You might hear something as they move over the bony prominences in your ankle,” explains Dr. Matos. This isn’t usually a problem unless you notice it after an injury like an ankle sprain. “In that case, it could indicate that the ligaments and tendons aren’t strong enough to properly support the joint,” says Dr. Matos.
Arthritis. If you’ve noticed that your ankles make more noise as you get older, there’s a good reason for it. “Cartilage changes as part of the normal aging process,” explains Dr. Matos. If this happens in the ankle, it can lead to ankle arthritis, causing more popping and grinding sounds.
Bone spurs. Bone spurs are your ankle’s way of trying to protect itself if there’s a lot of stress or strain on the joint. Many bone spurs are painless and you may not even know you have one, but if the spur rubs against other joints or tissues, it can cause pain and even a popping sound, says Dr. Matos.
Exercises for Ankle Popping That Build Strength
Get 100+ similar exercises for free →- Calf Raises
- Banded Foot Side Steps
- Towel Scrunches
- Single Leg Balance
Physical therapy (PT) is for more than just recovering from surgery or injury, it’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduces pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
While there are no exercises that directly target ankle popping, the moves above will help treat any underlying causes by building strength and flexibility in your ankles. In time, this will improve your overall ankle joint health and can reduce and even prevent ankle pain.
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.
Ankle Popping Treatment
If the ankle popping you’re experiencing doesn’t cause pain, and doesn’t impact everyday activities, you don’t need to do anything to treat it, reassures Dr. Matos. “Your ankles don’t need to be ‘fixed’ if the noise itself doesn’t make you uncomfortable,” she says.
If you do experience ankle pain with popping, or you feel a lot of pressure in your ankle joint, a physical therapist (PT) can help you assess what’s going on, says Dr. Matos. “A PT can do an evaluation to identify potential underlying causes that could be contributing to your pain,” she explains. Then, they can provide a treatment plan that focuses on how to minimize ankle popping and, more importantly, alleviate the discomfort. It usually includes:
Physical therapy. A PT can develop a specific program designed to improve ankle joint mobility, strengthen the surrounding muscles, and improve your overall functioning. “Balance exercises are also very important to improve your body’s awareness of your ankle joint,” says Dr. Matos. Research shows that this is particularly true if your ankle popping starts after an ankle sprain. Stretching is also very important for improving your ankle’s range of motion. “This will allow for more fluid, comfortable movement,” Dr. Matos explains. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Regular activity. The more active you are, the more chances your synovial fluid has to move around, points out Dr. Matos. This helps to reduce popping. “Think of it like a creaky door hinge — if your ankle joint stays ‘well oiled,’ you’ll be less likely to experience pain associated with popping,” she says.
Heat therapy. If your ankle popping is due to arthritis or a past injury, heat can increase blood flow and reduce stiffness, says Dr. Matos. Apply as needed for 20 minutes at a time.
Supportive footwear. There’s no such thing as the perfect shoe, but shoes that are too tight or too loose, or don’t provide enough support, can put additional strain on your ankle, notes Dr. Matos. This is especially important when you exercise, since running and jumping place an impact three to five times your body weight on your lower body — including your ankles. Though ankles are designed to withstand the stress that comes with activity, the stronger they are, the better they’ll be able to support you. The American Academy of Orthopedic Surgeons recommends that if you do a certain activity more than twice a week, you should purchase footwear (running shoes, hiking boots, cleats, etc) designed for it.
PT Tip: Play Music While You Exercise
Even if your physical therapist has ruled out any injury or damage, it can still be disconcerting to hear your ankle pop as you exercise. If you find that the sounds of your ankle popping are getting in the way of staying active, try to tune it out. “Put in your earbuds and stream some music during your workout,” advises Dr. Matos. “That way, you won’t be distracted if your joints make noise.” Plus, it gives you that extra motivation during your workout!
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
Deu, R. S., Coslick, A. M., & Dreher, G. (2022). Tendinopathies of the Foot and Ankle. American Family Physician, 105(5), 479–486. https://pubmed.ncbi.nlm.nih.gov/35559641/
Khlopas, H., Khlopas, A., Samuel, L. T., Ohliger, E., Sultan, A. A., Chughtai, M., & Mont, M. A. (2019). Current Concepts in Osteoarthritis of the Ankle: Review. Surgical Technology International, 35, 280–294. https://pubmed.ncbi.nlm.nih.gov/31237341/
McKeon, P. O., & Hertel, J. (2008). Systematic Review of Postural Control and Lateral Ankle Instability, Part II: Is Balance Training Clinically Effective? Journal of Athletic Training, 43(3), 305–315.doi:10.4085/1062-6050-43.3.305
Ruiz-Sánchez, F. J., Ruiz-Muñoz, M., Martín-Martín, J., Coheña-Jimenez, M., Perez-Belloso, A. J., Pilar Romero-Galisteo, R., & Gónzalez-Sánchez, M. (2022). Management and treatment of ankle sprain according to clinical practice guidelines: A PRISMA systematic review. Medicine, 101(42), e31087.doi:10.1097/md.0000000000031087
Weatherford, B. M., & Irwin, C. K. (2019, April). Athletic Shoes. OrthoInfo - AAOS. https://orthoinfo.aaos.org/en/staying-healthy/athletic-shoes/