The five‑minute ankle routine that keeps knees happier on the stairs, say physiotherapists

Ryan Collins • December 10, 2025 16:41

You’re halfway up the stairs when it hits. That familiar, nagging pull just under the kneecap, the tiny wince as you shift your weight and grab the handrail, the quiet thought: I’m too young to sound like this on the stairs. You pause at the landing, flex your knee a bit, maybe blame “getting older” or “too much sitting” and carry on. By the next flight, it’s back.

Physiotherapists see this scene so often they can almost predict the script. You come in about your knees; they start by watching your ankles. How they bend. How they don’t. How your heel lifts early or your foot rolls in as you climb. Again and again, they go downstairs to fix what’s going wrong upstairs.

The good news is that the ankle work they prescribe doesn’t need a gym, a foam roller collection, or an hour you don’t have. What they keep handing out is something smaller: a five‑minute routine, most of which you can do with a wall, a step, and a bit of attention. Done most days, it quietly changes how your knees feel every time you meet a staircase.

Why your ankles and knees are secretly in a group chat

When you go up or down stairs, your body runs a little choreography. Ankle, knee, and hip each take a share of the load. If one partner is stiff or lazy, the others have to overwork.

Physiotherapists talk a lot about ankle dorsiflexion – the ability to bring your shin forwards over your foot while the heel stays down. You use it every time you step forwards, squat, or lower yourself down. On stairs, it’s crucial. If your ankle doesn’t bend well, your body finds workarounds: turning your foot out, letting your knee collapse inwards, hitching your hip, or pitching your weight forwards.

Those cheats might feel harmless in the moment. Over hundreds of stair runs a week, though, they start to stack tension around the knee joint, especially under and around the kneecap. That’s when you feel the dull ache, the “grinding” on crouching, or the sense your knees complain long before your legs are actually tired.

“People think knee pain means ‘my knees are weak’,” one London physio told me. “Half the time, I’m looking at stiff ankles and grumpy calves instead.”

How stiff ankles quietly gang up on your knees

Most people don’t lose ankle movement in one dramatic moment. It’s slower and sneakier than that.

A sprain from years ago you never really rehabbed. Trainers with thick, squishy heels and no flexibility. A job that has you sitting more than you step. A daily life measured in lifts instead of stairwells. Bit by bit, the ankle joint moves less and less, and your calf and front‑of‑shin muscles switch from dynamic to decorative.

Here’s what physios often spot when they watch someone with “stair knees” move:

The heel pops up early when they bend the knee
The foot rolls inwards so the arch flattens
The knee drifts across the midline towards the other leg
They lean onto the handrail to “unload” the leg

Each of these patterns puts extra pressure through the knee joint instead of sharing it down through the ankle and up through the hip. It’s not that your knees are fragile. They’re just doing more than their fair share.

Take Emma in Bristol. Early 40s, loves city walks, hates her office stairs. She’d been doing endless quad exercises because “everyone says strong thighs help your knees.” When her physio tested her, her quads were fine. Her right ankle, after a teenage sprain, barely bent. Six weeks of a five‑minute ankle routine later, the stairs felt less like an obstacle and more like… stairs. The quads hadn’t changed much. The way the pressure spread through her leg had.

The five‑minute ankle routine physios actually use

You don’t need to turn this into a project. The aim is simple: a bit more ankle movement, a bit more calf strength, and better control. That’s what makes your knees’ job on the stairs smaller and calmer.

All you need is:

A wall
A step or sturdy bottom stair
A chair or counter for balance

Aim to do this routine once a day, or at least 4–5 days a week. Five minutes, no drama.

1. Wall knee‑to‑wall ankle glide (ankle mobility)

This is the workhorse move physios use to unlock stiff ankles.

Stand facing a wall, feet hip‑width apart.
Place one foot about a hand‑width from the wall, toes pointing straight ahead.
Keeping your heel down, gently bend your front knee towards the wall.
See if you can touch the wall with your knee without the heel lifting or the arch collapsing.
Rock in and out of that position, slow and controlled.

Time: 45–60 seconds each leg
You should feel: a mild pull in the lower calf or front of the ankle, not pain in the knee.
If it’s easy: shuffle the foot a little further from the wall.

This helps your shin move forwards over your foot – exactly what you need each time you climb a step without your knee caving in.

2. Slow calf raises off a step (strength and control)

Strong calves let your ankles handle more of the work so your knees don’t have to.

Stand on the edge of a step, holding a rail or wall for balance.
Balls of your feet on the step, heels hanging off.
Rise up onto your toes for a count of two.
Lower your heels down slowly for a count of three to four, feeling the stretch.

Reps: 8–10 slow raises
Sets: 1–2, depending on time and comfort

Focus on moving through the full range: heels as high as is comfortable, then as low as is comfortable. It’s the slow lower that does most of the strengthening.

3. Ankle “ABCs” (multi‑direction mobility)

This looks almost too simple, but it wakes up all the little directions your ankle needs for uneven stairs and quick turns.

Sit on a chair with one leg crossed or stretched out in front.
Imagine your big toe is a pen.
“Write” the alphabet in the air, small and controlled, A to Z.
Swap legs and repeat.

Time: about 45 seconds each side

You’re gently moving the ankle in circles, diagonals, and twists without having to think too hard about it. Less stiffness, more options when your foot hits a step at a funny angle.

4. Towel calf stretch (length where it counts)

Tight calves often show up as early heel lift and that forward‑lean on the stairs.

Sit on the floor or bed with your leg straight.
Loop a towel, belt, or band around the ball of your foot.
Keeping your knee straight, gently pull the towel towards you until you feel a stretch in the calf.
Relax your shoulders; no need to haul.

Time: 30 seconds hold, 2 rounds each leg

The aim isn’t an extreme stretch. It’s a consistent, gentle message to the muscle that it can let go a little.

5. Wall toe raises (front‑of‑shin strength)

Most of us have reasonably strong calves but surprisingly weak muscles that pull the foot up. These help control your step down, especially when you’re going downstairs.

Stand with your back and heels against a wall, feet shoulder‑width apart.
Keeping your heels on the floor, lift your toes and the front of your feet up towards your shins.
Lower down with control.

Reps: 10–15 slow raises
Sets: 1–2

You should feel this along the front of your shins, not in your lower back. Small burn is fine; sharp pain is not.

The five‑minute flow

If you like structure, here’s how physios often bundle it:

Wall knee‑to‑wall ankle glide – 1 min
Calf raises off a step – 2 mins
Ankle ABCs – 1.5 mins
Wall toe raises – 30–60 secs

Done. Five minutes, give or take.

You can tack the towel stretch on at the end on days you have a little extra time, or use it as a wind‑down before bed.

What this actually changes on the stairs

You’re not doing these exercises for the sake of your ankles in isolation. You’re shifting how your whole leg behaves each time it takes a step.

Physiotherapists often describe the benefits like this:

More ankle bend → your knee can track over your toes without twisting inwards.
Stronger calves and shin muscles → smoother control stepping up and especially down.
Better foot alignment → your arch doesn’t collapse so your knee isn’t dragged with it.
Less reliance on the handrail → load spreads more evenly through the leg, less “hot spot” at the kneecap.

A simple way to track it: notice how you feel on the third flight of stairs, not the first. Over a few weeks, many people report:

Less ache just under or around the kneecap
Less feeling of “heaviness” or “grinding” when descending
More confidence putting weight through the leg without grabbing the rail

It’s not magic. It’s mechanics, repeated until your body starts choosing an easier pattern by default.

Fitting it into a life that already feels full

Let’s be honest: almost nobody rolls out a mat and lights a candle for their ankle routine.

The people who keep this up tend to tuck it into corners of their day:

While the kettle boils: Wall ankle glides and wall toe raises in the kitchen.
On a work call: Seated ankle ABCs off‑camera.
Before bed: Towel stretches when you’re already on the sofa.
At the bottom of the stairs: One slow set of step calf raises before you head up.

Pick one anchor you already do every day – morning tea, brushing teeth, evening TV – and pair the routine with that. Five minutes feels a lot smaller when it piggybacks on something you were doing anyway.

A few physio‑approved rules of thumb:

“The exercises should feel like work and gentle stretch, not punishment. If your knee pain spikes during or after, that’s information – ease off and get it checked.”

Mild pulling or effort around the ankle and calf is fine
Sharp, stabbing, or swelling‑type pain around the knee is a stop sign
Start with smaller ranges and fewer reps, build up over 2–3 weeks

When a routine isn’t enough on its own

Some stair pain is mostly about mechanics and strength. Some has other layers: arthritis, previous surgery, ligament injuries, or inflammatory conditions. Ankles still matter, but they’re one part of a bigger picture.

It’s worth speaking to a GP or physiotherapist if:

Your knee suddenly swells, locks, or gives way
Pain wakes you at night or is getting steadily worse
You can’t fully straighten or bend the knee
You’ve had a recent injury or fall onto the joint

They can rule out serious issues, tailor exercises, and add in hip and thigh work, taping, or other treatments if needed. Think of the ankle routine as a solid foundation, not a miracle cure.

Key point	What it means	Why it helps your knees
Ankle mobility first	Free up the joint so your knee doesn’t twist or cave in	Smoother, less stressful stair movement
Calf and shin strength	Muscles, not joints, take more of the load	Less “hot spot” pain around the kneecap
Five minutes, most days	Small, repeatable habit beats hero sessions	Real‑world change on stairs within weeks

FAQ:

Will a five‑minute ankle routine really help if I’ve been told I have knee arthritis? It won’t reverse arthritis, but it can improve how load passes through the joint. Many people with mild to moderate arthritis find that better ankle movement and calf strength make stairs and hills more manageable and less sore.

How quickly should I expect to notice a difference? Some feel a slight change in stair comfort within one to two weeks. For longer‑standing stiffness, physios usually suggest giving it 4–6 weeks of regular practice before judging.

Do I still need to strengthen my thighs and hips? Probably, yes. Knees like strong neighbours. Hip, glute, and quad work complements ankle exercises. Starting at the ankle often makes those other exercises feel easier and move better.

Can I do this if my knees hurt right now? As long as pain is mild and doesn’t spike sharply during the moves, it’s usually safe. If any exercise makes your knee pain significantly worse during or after, skip that one and seek professional advice.

Is it bad that my ankles click or feel stiff when I start? Gentle clicking without pain is usually harmless and often settles as you move more. Persistent locking, sharp pain, or a sense that the joint is “catching” deserves a check‑in with a physio or doctor.