How to Stop a Clicking Ankle (Peroneal Tendon Dysfunction)
Key insights: 60-second read
- A clicking ankle is often due to peroneal tendon dysfunction - not arthritis or joint damage. The tendons on the outside of your ankle can snap over bone when tight or restricted.
- Dysfunction can exist without pain - you may have clicking without discomfort, but it still indicates something isn't moving as it should.
- The lower back can contribute to ankle clicking - nerve supply to the peroneal muscles originates in the lower back. Stiffness there can affect tendon function.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
If you have a clicking ankle, it's important to figure out what's behind it. That way, not only will any treatment options become more effective, but there's a greater chance you'll find a long-term solution.
There can be a number of reasons behind why an ankle clicks, but for the purposes of this article, I'll keep things focused on one of the most common - peroneal tendon dysfunction. You may not be experiencing any pain in the area, but general dysfunction can change the way the ankle functions, leading to a clicking ankle.
Interestingly, it's also easy to feel like an ankle that clicks is a sign of deeper joint dysfunction like arthritis. But thankfully, improving the function of dysfunctional tissue in the area can often silence those unwanted sound effects.
On this page
Video: How to Fix a Clicking Ankle
In this video, I do a deep dive on some of the relatively hidden issues associated with peroneal tendon dysfunction. I also offer up some exercises that I find work exceptionally well clinically to help combat some of these more covert issues.
Video Timestamps - Click to jump
What Are the Peroneal Muscles?
The peroneal muscles (also called fibular muscles) run along the outside of your lower leg. They attach to the fibula and their tendons travel down, behind the lateral malleolus (the bony bump on the outside of your ankle), and attach to the foot. Their primary jobs are to evert the foot (turn the sole outward) and assist with plantarflexion (pointing the toe).
When these muscles or tendons become tight, irritated, or dysfunctional, they can lose their normal glide. Instead of sliding smoothly behind the ankle bone during movement, the tendons can snap or pop over the bone. That snap is the "click" you hear or feel.
Release & Stretching Techniques for Clicking Ankles
The video demonstrates several techniques that can help restore normal function to the peroneal tendons:
Active Release Technique
Using your hands or a tool, you can apply pressure to the peroneal muscles while actively moving the ankle. This helps break up adhesions and restore normal glide between the tendons and surrounding tissues.
PNF Stretching (Proprioceptive Neuromuscular Facilitation)
This involves taking the muscle to its end range, contracting it against resistance, then relaxing and moving deeper into the stretch. It's highly effective for releasing chronic tightness.
Shearing Technique
Directly mobilizing the peroneal tendons against the bone can help restore their normal movement. This is done with careful, targeted pressure while moving the ankle.
Banded Ankle Stretch
Using a resistance band around the ankle joint, you can improve dorsiflexion range. Stiffness here is often linked to altered mechanics throughout the lower leg.
The Surprising Role of the Lower Back
The peroneal muscles are innervated by the superficial peroneal nerve, which originates from nerve roots in the lower lumbar spine - specifically L4, L5, and S1. If there's stiffness, joint dysfunction, or nerve irritation at these spinal levels, it can affect the signal getting to the peroneal muscles.
This may alter muscle tone, coordination, or function, contributing to the clicking. In the video, I demonstrate how to use a lacrosse ball to mobilise the lower back and sacroiliac region, which can improve nerve function and, in turn, ankle mechanics.
This is why a clicking ankle isn't always just an ankle problem. Sometimes the root cause is further up the chain.
Related: Why Flat Feet Are More Than Just a Foot Problem - another example of how foot issues often have connections further up the body.
Helpful equipment
- Lacrosse Ball - for mobilising stiff peroneal muscles and lower back joints
- Power Band - for the banded ankle stretch and other mobility work
- Foam Roller - for general lower leg and back maintenance
Please note: These are affiliate links. I may earn a small commission if you purchase through them, at no extra cost to you.
Ultimately, it's best to consult your Physiotherapist or Physical Therapist for the most specific advice possible, but give these things a try and let me know how you go!
If you genuinely found this video helpful, please consider leaving a SUPER THANKS donation on the video. Also, please consider subscribing to the Your Wellness Nerd channel for more helpful information.
- Grant
Frequently Asked Questions
Is a clicking ankle a sign of arthritis?
Not usually. While arthritis can cause crepitus (grinding sensations), a distinct click is more commonly related to tendons snapping over bone. The peroneal tendons are a frequent culprit. That said, if you have pain, swelling, or other concerns, it's worth having it checked.
Do I need to stop exercising if my ankle clicks?
Not necessarily. If there's no pain, clicking alone isn't a reason to stop. However, it's a useful signal that something isn't moving optimally. Addressing the underlying tendon or joint restriction can improve long-term function and prevent potential issues down the track.
How long does it take to stop an ankle from clicking?
This varies. Some people notice a change immediately after the techniques shown in the video. However, lasting change usually requires consistent work over several weeks. The goal is to restore normal glide to the tendons, which takes time and repetition.
One key insight
"A clicking ankle isn't necessarily a sign of joint damage. Often, it's simply the peroneal tendons snapping over bone due to tightness or poor glide. Restoring that glide can silence the click."
Struggling With Clicking Ankles or Other Persistent Issues?
If you'd like help uncovering the underlying cause of your clicking ankle - or any other persistent issue - a thorough assessment can help. Learn more about our ankle pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with your clicking ankle or any other concerns, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
