Why Does My Ankle Keep Popping? 5 Common Causes, Plus What to Do About It

choi dongsu/iStock via Getty Images Plus

Hearing a popping or clicking sound in your ankle is usually not a cause for concern. But when it's accompanied by other symptoms, like pain and swelling, it might be a sign of a tendon or ligament injury. Learn more about why your ankle keeps popping, including symptoms and treatments.

What is causing my ankle to pop?

Popping sounds or sensations in or around the ankle can result from a few different causes. Sometimes the popping results from within the ankle joint. In other cases, popping can occur outside the ankle joint from supporting ligaments or tendons.

1. Gas release (or fluid separation)

When joints don't move for an extended period of time, pressure can build up within them. Once the joints are finally moved, this pressure is released. For a long time, experts believed that the popping was due to tiny gas bubbles bursting. But recent research suggests the sound might actually be from the formation of a small space or vacuum, rather than a small bubble collapsing.

Everyone's anatomy is a little different, so some people might experience popping in their ankles, while others have cracking in their knees. Additionally, this may be more common with conditions like osteoarthritis or rheumatoid arthritis. These conditions can cause stiffness in different joints.

2. Ligament or tendon movement

Many of the muscles of the lower leg have long tendons that pass along the inner side or outer side of the ankle. The ankle also has strong ligaments that help stabilize it. It's common for ligaments or tendons to rub over bony bumps around joints, causing noise. This can be completely normal and doesn't always mean something is wrong.

3. Ligament or tendon injury

If ligaments or tendons are injured or irritated, you may feel a popping or snapping sensation. This occurs as the ligaments or tendons move out of place or rub over bone.

Ankle sprains are one of the most common injuries. They occur from twisting or rolling the ankle. This overstretches or even tears the ligaments that hold the ankle joint in place. When the ankle ligaments are damaged, they are less likely to stabilize the ankle. Ankle popping may occur as the ankle joint can move out of normal alignment when not properly stabilized.

Tendonitis, or tendon inflammation, can affect the ankle tendons. It often occurs in the peroneal tendons at the outer side of the ankle or the posterior tibialis tendon at the inner side of the ankle. Standing on your feet for extended periods of time, walking or running too much, and wearing unsupportive shoes can bring about symptoms or make them worse.

While not common, tendon dislocation can also occur at the outer side of the ankle. This happens when the connective tissue that holds the peroneal tendons in place is torn from injury. When this occurs, the tendons will slide and pop over the outer ankle bone.

4. Osteochondral lesion

Osteochondral lesions can develop within the ankle joint after injury. Stress from ankle injuries, including ankle sprains and fractures, can cause pieces of cartilage and bone to break off within the ankle joint. This often produces popping or clicking sounds within the ankle joint as the ankle is moved, and may be painful.

5. Osteochondritis dissecans

Osteochondritis dissecans can also produce ankle pain and popping from loose bone within the ankle joint. Osteochondritis dissecans is a condition that occurs when a small piece of bone and cartilage begins to separate from a joint. Sometimes, the bone and cartilage completely break off and are floating within the joint.

Osteochondritis dissecans is more likely to occur in children and adolescents. The knee and elbow joints are most commonly affected, but it can occur in the ankle as well. Many cases will heal on their own, but sometimes surgery is needed.

What to do if your ankle keeps popping

Some degree of ankle popping is not a cause for concern, especially if you have been sitting or not moving for an extended period of time. In these cases, your ankle joints may be getting stiff. Stretches and regular physical activity like walking can help keep your joints more mobile.

When to see a healthcare professional

While ankle popping is usually harmless, there may be signs that you should talk with a healthcare professional about it. These signs include:

• Your ankle popping is painful.

• You have swelling in the area.

• You feel a catching sensation when you try to move your ankle.

• The popping feels like it's coming from a ligament or tendon on the inner or outer side of the ankle.

• You've had an ankle injury before.

• You're prone to ankle sprains.

In many situations, especially after an ankle tendon or ligament injury, the structures may be weak. Physical therapy can help strengthen and stabilize your ankle. Wearing an ankle brace can also help support your ankle joint.

A healthcare professional may refer you to a foot and ankle specialist for further evaluation. Depending on your symptoms and medical history, they may want to get some imaging tests. This can help them figure out what's going on and recommend a treatment plan for you.

References

Bakker, D., et al. (2020). Non-operative treatment of peroneal tendon dislocations: A systematic review. Journal of Orthopaedics.

Deu, R. S., et al. (2022). Tendinopathies of the foot and ankle. American Family Physician.

Kawchuk, G. N., et al. (2015). Real-time visualization of joint cavitation. Public Library of Science One.

Konarski, W., et al. (2024). Understanding osteochondritis dissecans: A narrative review of the disease commonly affecting children and adolescents. Children.

Looze, C. A., et al. (2016). Evaluation and management of osteochondral lesions of the talus. Cartilage.

OrthoInfo. (2020). Osteochondritis dissecans.

Public link

Please use the above public link if you want to share this noodl on another website.