Dr. Samir Pilankar, Arthroscopy & Sports Surgeon
Your ankles carry the weight of your entire body with every step you take. Whether you're walking, climbing stairs, exercising, or simply standing for long hours, these complex joints absorb enormous stress every day. Yet, most people don't pay attention to ankle health until pain, swelling, or instability develops.
Dr. Samir Pilankar is a reputed Arthroscopy & joint replacement surgeon with 27 years of experience & is rated among the best in Mumbai. He is a specialist in mini-incision technique in robotic joint replacement surgery and arthroscopy resulting in faster recovery. After extensive training in renowned hospitals in Switzerland, Spain & Germany, he has successfully performed over 10,000 Arthroscopy & Joint replacement surgeries. He was awarded with the prestigious Abdul Kalam Award, Times Icon award 2022 and has been featured in India Today’s top orthopedic surgeons 2025. In this article, he has shone light on the perils of ignoring Ankle symptoms.
According to Dr. Pilankar, many cases of chronic ankle pain, recurrent sprains, tendon injuries, and early arthritis are linked to everyday habits that silently damage the ankle joint over time.
Wearing unsupportive footwear
Regular use of worn-out shoes, flat slippers, high heels, or poorly cushioned footwear can alter ankle biomechanics and increase stress on ligaments, tendons, and cartilage. Lack of proper arch support forces the ankle to compensate, leading to instability and overuse injuries.
Supportive footwear with adequate cushioning and ankle stability can significantly reduce long-term damage.
Ignoring repeated ankle sprains
Many people consider ankle sprains a minor injury and resume activities before complete healing. However, untreated or poorly rehabilitated sprains can result in chronic ankle instability.
Over time, repeated micro-injuries may damage cartilage, weaken ligaments, and increase the risk of early ankle arthritis.
Sudden increase in physical activity
Weekend sports, sudden gym workouts, or abrupt increases in running distance place excessive strain on ankle tendons and ligaments. The tissues often do not get enough time to adapt to the increased load.
This can lead to Achilles tendinitis, ligament injuries, stress fractures, and chronic ankle pain.
Carrying excess body weight
Every additional kilogram of body weight increases the force transmitted through the ankle joint during walking and stair climbing. Excess weight accelerates cartilage wear and places greater stress on tendons and supporting ligaments.
Maintaining a healthy weight can significantly reduce ankle degeneration and improve overall joint health.
Neglecting ankle strength and flexibility
Most people focus on strengthening larger muscles while ignoring the ankle. Weak calf muscles, poor balance, and reduced ankle flexibility increase the likelihood of falls, sprains, and tendon injuries.
Simple balance exercises, calf strengthening, stretching, and proprioception training help maintain ankle stability and prevent injuries.
The bottom line
Ankle damage usually develops gradually rather than suddenly. The warning signs may initially be subtle—occasional pain, stiffness, swelling, or a feeling that the ankle "gives way." Paying attention to daily habits, maintaining healthy body weight, wearing proper footwear, and strengthening the ankle can go a long way in preserving joint function and preventing long-term problems