How to Stop a Clicking Ankle (Peroneal Tendon Dysfunction)
Key insights: 60-second read
- A clicking ankle isn't necessarily a sign of arthritis or joint damage. The peroneal tendons on the outside of the ankle are one possible source of a distinct snapping or clicking sensation.
- An ankle can click without being painful. The sound alone doesn't tell you what's happening, but recurring snapping can be worth investigating, particularly if the tendons seem to move over the ankle bone.
- Don't overlook how the ankle moves. In my clinical approach, I look beyond the noise itself to assess peroneal muscle and tendon function, ankle mobility, and the way the surrounding structures work together.
- The lower back may also deserve attention. The nerves supplying the peroneal muscles originate from the lower spinal nerve roots, making spinal function relevant when assessing certain ankle problems.
If you have a clicking ankle, the important question isn't simply how to stop the noise. It's understanding what's causing it in the first place.
There are several reasons an ankle can click, and the sound itself doesn't automatically mean something is wrong. One possibility I explore in the video below is dysfunction involving the peroneal tendons, which travel behind the bony prominence on the outside of your ankle.
These tendons help control the foot and ankle as you move. If their movement is restricted, you may notice clicking or snapping as you walk, exercise, or move your ankle through certain positions. This can happen with or without pain.
It's easy to assume that a clicking ankle must be a sign of arthritis or more serious joint damage. Instead of focusing exclusively on the joint we need to look more broadly at the surrounding muscles, tendons, and movement patterns to see the bigger picture.
In my clinical experience, it's important to look beyond the symptom itself. In the video below, I demonstrate several techniques I use to address peroneal muscle tightness and ankle mobility, and explain why I also consider the possible contribution of the lower back. The aim is to identify the factors that may be contributing to the problem rather than simply chasing the click.
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Video: How to Fix a Clicking Ankle
In this video, I take a closer look at some of the less obvious issues that may contribute to clicking ankles, particularly those involving the peroneal muscles and tendons. I also demonstrate several exercises and hands-on techniques that I find useful in clinical practice when addressing these movement-related problems.
Video Timestamps - Click to jump
What Are the Peroneal Muscles, and How Can They Cause Ankle Clicking?
The peroneal muscles, also known as the fibular muscles, run along the outside of your lower leg. Their tendons travel behind the lateral malleolus - the bony prominence on the outside of your ankle - before continuing towards the foot.
These muscles play an important role in turning the sole of the foot outwards, a movement called eversion. They also help control the ankle and foot during activities such as walking, running, and changing direction.
The peroneal tendons need to move smoothly as the ankle changes position. If their movement becomes restricted or altered, you may notice a click, pop, or snapping sensation around the outside of the ankle.
Release and Mobility Techniques for a Clicking Ankle
In the video, I demonstrate several techniques that I use clinically when working with peroneal muscle tightness and restricted ankle movement. The idea is to address the movement and tissue function that may be contributing to the problem, rather than repeatedly stretching the ankle without understanding why it clicks.
The techniques below are particularly relevant when muscle tightness or restricted mobility is part of the picture. If the tendon is visibly snapping over the ankle bone, feels as though it is slipping, or the clicking began after an ankle injury, an assessment is important before trying to force it to move differently.
1. Active Release Technique
Active release involves applying controlled pressure to the peroneal muscle region while moving the ankle. Clinically, the aim is to address areas that feel restricted and encourage more comfortable movement between the muscle and surrounding tissues.
The emphasis is on controlled pressure and movement, not digging aggressively into the outside of the leg. Excessive pressure can irritate sensitive tissue rather than help it.
2. PNF Stretching for Peroneal Muscle Tightness
PNF stands for proprioceptive neuromuscular facilitation. A typical PNF approach combines a gentle stretch with a brief muscle contraction against resistance, followed by relaxation and a controlled return into the stretch.
I use this type of technique to work on muscle tightness and movement restrictions. The contraction should be controlled rather than maximal, and the movement should remain comfortable.
3. Shearing Technique for Peroneal Mobility
The shearing technique shown in the video uses targeted pressure around the peroneal tendon region while the ankle moves. The intention is to assess and influence how the surrounding tissues move relative to one another.
This needs to be approached carefully. If the tendon is snapping or slipping behind the ankle bone, repeatedly trying to push or shear it into place is not the right substitute for determining why it is moving that way. Suspected tendon instability deserves a proper clinical assessment.
4. Banded Ankle Stretch for Ankle Stiffness
Restricted ankle dorsiflexion - the movement that brings your shin forwards over your foot - can affect the way you squat, walk, run, and load the lower limb.
A banded ankle mobilisation is one technique I use to work on dorsiflexion when ankle stiffness is present. The band provides a directional force while the ankle moves through a controlled range.
The important point is that the exercise should address an actual movement restriction. More mobility work is not automatically better, and a banded stretch should not be used to force a painful or unstable ankle.
The Surprising Connection Between the Lower Back and Ankle Function
One of the less obvious areas to consider when assessing certain lower-limb problems is the lower back. It's easy to focus entirely on the ankle because that is where the clicking occurs, but the nerves that supply the muscles of the lower leg originate from the spine.
The peroneal muscles receive their nerve supply through branches of the common fibular nerve, with contributions from lower lumbar and sacral nerve roots. These nerves carry the signals that help control muscle activation and movement.
Clinically, I find that muscle tightness or weakness in this areas make assessing the lower back a priority to see if subtle dysfunction through relevant spinal levels is negatively affecting the tissue around the ankle.
More importantly, if freeing up a person's lower back immediately improves how the ankle feels, functions, and sounds, then we may have stumbled onto a wider root cause - that will never be obvious unless you go looking for it.
This is a good example of why I prefer to look at the bigger picture. The location of a symptom tells us where the problem stands out; it doesn't always tell us the cause of those symptoms.
Related: Why Flat Feet Are More Than Just a Foot Problem - another example of looking beyond the foot itself to understand how different parts of the body work together.
When Should You Get a Clicking Ankle Assessed?
For the majority of people, a clicking ankle is just a mildly annoying mechanical issue created by less than perfect tissue and joint mechanics. The noise alone isn't typically cause for concern, or suggestive of deeper damage or wear and tear.
However, a distinct, recurring snap around the outside of the ankle is worth investigating if it feels as though a tendon is moving over the ankle bone. It's especially important to get it assessed if the clicking started after an injury or is accompanied by pain, swelling, a feeling of instability, or difficulty bearing weight.
New weakness, persistent numbness, or other neurological changes also deserve medical assessment. Severe pain, significant swelling after an injury, or an inability to bear weight warrants prompt assessment.
The goal of an assessment is to work out what is actually producing the sound. Is it a tendon snapping? Is there a movement restriction? Is the ankle painful or unstable? Are there other signs that suggest a nerve or another structure needs attention?
Once those questions are answered, treatment can be directed at the problem rather than based on the sound alone, but it's well worth exploring the basics in the meantime to see what impact they're having.
Helpful Equipment
- Lacrosse Ball - used in the video for targeted self-mobilisation work around the lower back and surrounding regions.
- Power Band - for banded ankle mobility exercises.
- Foam Roller - for general lower-leg and back mobility work.
Please note: These are affiliate links. I may earn a small commission if you purchase through them, at no extra cost to you.
Ultimately, the most useful approach is to understand why your ankle is clicking rather than focusing on the sound alone. The techniques in this video are a starting point for exploring peroneal muscle function and ankle mobility, while recognising when a more specific assessment is needed.
Give the video a watch, try the relevant mobility techniques where appropriate, and let me know how you go.
If you genuinely found this video helpful, please consider leaving a SUPER THANKS donation on the video. You can also subscribe to the Your Wellness Nerd channel for more practical information about pain, movement, and musculoskeletal health.
- Grant
Frequently Asked Questions About Clicking Ankles
Is a clicking ankle a sign of arthritis?
Not necessarily. Arthritis can cause grinding, cracking, or other joint sounds, but a distinct snapping sensation around the outside of the ankle can also involve the peroneal tendons. The location and behaviour of the click, along with any pain, swelling, or instability, help determine what needs to be investigated.
Do I need to stop exercising if my ankle clicks?
Not necessarily. Clicking without pain does not automatically mean you need to stop exercising. However, a tendon that repeatedly snaps or feels as though it slips over the ankle bone deserves assessment, particularly if there is pain, swelling, instability, or a history of injury. The sound alone cannot establish whether the ankle is functioning normally.
How long does it take to stop an ankle from clicking?
The timeframe depends on what's causing the click. Some people notice an immediate change in their movement after mobility work, while other problems require a more targeted treatment approach. If the peroneal tendons are unstable or snapping out of position, simply repeating stretches or release techniques may not resolve the underlying issue.
Can the lower back contribute to ankle problems?
From what I see clinically, yes, the lower back can be relevant to certain ankle and lower-limb problems because the nerves supplying the leg originate from lower back. Changes in nerve function can affect muscle strength, mobility, sensation, and control. Whether this is contributing to a particular clicking ankle depends on the clinical presentation and assessment.
What are the peroneal tendons?
The peroneal tendons connect the peroneal muscles on the outside of the lower leg to the foot. They help turn the foot outwards and contribute to ankle control. If a tendon becomes irritated or moves abnormally around the outside of the ankle, it can sometimes produce a snapping or clicking sensation.
One key insight
A clicking ankle isn't automatically a sign of arthritis or joint damage. Peroneal tendon dysfunction is one possible explanation, and ankle mobility, muscle function, and the wider movement picture can all be relevant. My approach is to look beyond the noise, work out what may be contributing to it, and direct treatment at the underlying problem.
Struggling With a Clicking Ankle or Other Persistent Issues?
If you'd like help understanding the cause of your clicking ankle or another persistent musculoskeletal problem, an assessment can help identify the structures and movement patterns that deserve attention. Learn more about our ankle pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with your clicking ankle or another musculoskeletal concern, you can book with Grant in Port Macquarie or arrange an online telehealth consultation.
