Ankle pain when walking usually comes from one of five things: a previous sprain that never fully recovered, tendon irritation, joint wear, a foot that rolls inwards or outwards, or footwear that isn't supporting you. If your pain is mild and has built up gradually, the way your foot sits and moves is often part of the problem, and well fitted arch support can help take load off the ankle. If you've had a sudden injury, can't put weight on the foot, or the ankle is hot, red and swollen, see a doctor.
In this article
- What causes ankle pain when walking?
- Can your foot type cause ankle pain?
- Do insoles help ankle pain?
- What can you do at home?
- When should you see a doctor?
- Frequently asked questions
What causes ankle pain when walking?
Healthdirect Australia lists sprains and strains, tendinitis and bursitis, arthritis, and joint infection among the common causes of ankle pain. Cleveland Clinic points to the same group, noting that injuries, arthritis and normal wear and tear are the most frequent. In clinic, the patterns we see most often when someone says "it hurts when I walk" are below.
| Likely cause | What it feels like | Where insoles fit |
|---|---|---|
| Old sprain or ankle instability | Ankle feels weak or "gives way", aching after walking | Can support foot alignment alongside rehab exercises |
| Tendon irritation | Pain along the inner or outer ankle that eases with rest | May reduce strain if over-pronation is a factor |
| Joint wear or arthritis | Stiffness, especially after rest, sometimes swelling | Cushioning and support can make walking more comfortable |
| Flat feet or over-pronation | Inner ankle ache, tired arches, shoes wearing on the inside | Arch support is designed for this |
| Unsupportive footwear | Pain after long days in flat, worn or flexible shoes | Often the simplest place to start |
Can your foot type cause ankle pain?
Yes, it can contribute. When the arch collapses and the heel rolls inwards, the ankle and lower leg take on extra rotational load with every step. This is why ankle pain often appears alongside flat feet or over-pronation. At the other end of the spectrum, a rigid, high arched foot that rolls outwards can leave the outer ankle working hard to keep you balanced, which is the pattern we see with supination.
It isn't always the foot, of course. If your pain came on after a clear injury, or you have symptoms in several joints, the ankle itself needs assessing. Our ankle pain page covers the clinical picture in more detail.
Do insoles help ankle pain?
They can, when foot mechanics are part of the problem. The American Academy of Orthopaedic Surgeons describes orthotics as devices that align and support the foot or ankle, and lists preventing ankle sprains among their uses. Cleveland Clinic also notes that orthotics can be custom made or bought over the counter. AAOS adds that over-the-counter options can be just as effective for many people, especially when combined with a stretching and exercise program.
Insoles are not a cure for a torn ligament or arthritic joint, and they work best alongside rehabilitation. What they can do is improve how your foot contacts the ground so the ankle isn't compensating all day.
Arch support, a stabilising heel cup and a metatarsal dome for forefoot pressure relief, designed by Australian podiatrists.
What can you do at home?
For a recent, mild flare up, healthdirect recommends the RICE approach: rest, ice, compression and elevation, plus pain relief and supportive footwear with ankle support. Beyond that, a few habits make a difference.
- Check your shoes. Worn midsoles and flexible, flat shoes offer little support. Replace them before blaming the ankle.
- Add arch support. If you have flat feet or your shoes wear on the inside edge, a supportive insole is a sensible first step.
- Rebuild strength and balance. AAOS notes that incomplete rehabilitation is the most common cause of chronic ankle instability after a sprain, so don't skip the exercises.
- Ease back in. Increase walking or exercise gradually rather than all at once.
If you wear slimmer shoes for work or casual wear, the Half Length Orthotic Insoles ($110 AUD) fit shoes where a Full Length insole won't, and the Bundle & Save ($195 AUD) gives you both so your support follows you between shoes.
One Full Length and one Half Length pair, so you can switch between runners, work shoes and casual shoes.
When should you see a doctor?
Healthdirect advises seeing a doctor if pain lasts beyond a week, if several joints are painful or swollen, or if the pain limits your activities. Go to an emergency department for severe pain, a suspected fracture or dislocation, or a hot, red, swollen ankle with fever. If you can't bear weight or notice a deformity after an injury, get it checked promptly. Persistent ankle pain with joint stiffness may also point to arthritis, which needs proper assessment.
You can browse our full range of insoles. SOLE5 orthotics are included in the Australian Register of Therapeutic Goods (ARTG 441576) as a Class 1 medical device.
Frequently asked questions
Why does my ankle hurt when I walk but not when I rest?
Walking loads the ankle with your full body weight, so irritated tendons, stretched ligaments and worn joints often hurt only under load. Foot posture, such as flat feet, can add to that load. If it persists beyond a week, see a doctor or podiatrist.
Can flat feet cause ankle pain?
Yes, they can contribute. When the arch flattens and the heel tilts inwards, the ankle and lower leg work harder to control each step. Arch support can help reduce that strain, though it works best alongside strengthening exercises.
Are insoles good for a weak ankle after a sprain?
They can support foot alignment, but they don't replace rehabilitation. Healthdirect notes most sprains take 4 to 6 weeks to heal, and AAOS stresses that incomplete rehabilitation is the most common cause of chronic instability.
Should I get custom orthotics or off-the-shelf insoles for ankle pain?
Over-the-counter options can be just as effective for many people. A podiatrist can advise if you have a complex problem or a significant deformity.
How long does ankle pain take to settle?
It depends on the cause. Healthdirect says most sprains take 4 to 6 weeks to heal, although some people have discomfort for up to 12 months. Pain from long standing foot mechanics may take longer and usually needs the underlying cause addressed.
Give your ankles the support they've been missing
Podiatrist designed Full Length Orthotic Insoles with arch support, a stabilising heel cup and a metatarsal dome.
Shop Full Length Insoles →References:
- healthdirect Australia - Ankle Pain
- healthdirect Australia - Sprained Ankle
- Cleveland Clinic - Ankle Pain
- AAOS - Sprained Ankle
- AAOS - Orthotics
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