Ankle bone spur: symptoms, causes, treatments

Bone spurs are extra bone growths that sometimes develop near a joint, like the ankle. This is a natural and common change that can occur over time, especially after years of repetitive movement or pressure on your ankle.

Many people have an ankle bone spur but don’t even realize it as it often doesn’t come with any symptoms, says Mary Kimbrough, PT, DPT, a physical therapist with Hinge Health. If a bone spur presses on nearby tissues or other structures, it can lead to discomfort while doing certain everyday activities, like going for a walk, standing, or going up and down stairs. 

But that doesn’t mean your range of motion will be limited long-term. “Most ankle bone spurs respond really well to conservative treatments, like physical therapy and targeted exercises,” says Dr. Kimbrough.

Read on to learn more about what causes an ankle bone spur, plus how to manage discomfort with exercises recommended by our Hinge Health physical therapists. 

What causes ankle bone spurs?

A bone spur is like a callus inside your joint — just as skin builds up layers to protect against friction or pressure, your body grows extra bone in response to stress or instability. “Bone spurs are a bit like extra padding your body adds in response to life’s demands,” Dr. Kimbrough says. Bone spur formation is a common way your body adapts to changes in cartilage (flexible, rubbery connective tissue that protects the ends of bones in joints) and inflammation around the ankle. Common causes include:

• Overuse. Years of repetitive high-impact activities — like running, jumping, or heavy lifting — can sometimes contribute to changes in the ankle joint, including cartilage wear. “Repetitive movements that involve flexing your foot up, like running, can sometimes make the front part of your ankle feel sore or sensitive,” says Dr. Kimbrough. Over time, this natural response may lead to bone spur formation.

• Injury. After an ankle injury — such as an ankle sprain or a bone fracture — your body may respond by forming extra bone at the front of your ankle joint to try to protect and support itself.

• Osteoarthritis. Osteoarthritis, the most common type of arthritis, occurs when the protective cartilage that cushions the ends of bones changes over time. In response to these natural, age-related shifts, your body may form extra bone in the area to help support your ankle.

• Normal aging. Ankle bone spurs become more common as you get older. Soft tissues in and around your ankle tend to lose strength over time. There may also be less fluid to help keep the joint moving smoothly. These changes may put more stress on the ankle, leading to a bone spur, says Dr. Kimbrough. 

What symptoms can a bone spur in the ankle cause?

An ankle bone spur often doesn’t cause any symptoms. But if the spur presses against nerves, tendons, ligaments, or other bones, it may reduce your ankle’s range of motion and lead to pain during everyday activities. Symptoms usually come on gradually, becoming more bothersome as time goes on. If you do have ankle bone spur symptoms, they could include:

• Localized pain. “Discomfort is usually exclusive to the area of the bone spur — often at the front of your ankle, or the very top of your foot,” says Dr. Kimbrough. You might also notice it more when wearing certain shoes.

• Swelling around the ankle spur.

• Joint stiffness and reduced ankle movement. This can make it hard to pull your foot up toward your shin, which you naturally do when walking and climbing stairs.

• Discomfort that’s worse in the morning. “After resting or sitting for a while, such as when you sleep, those first few steps can feel especially uncomfortable,” says Dr. Kimbrough.

These strengthening exercises and stretches for ankle bone spurs are designed to help your body adapt while building strength and mobility in your ankle, which can reduce discomfort and improve how you feel. “The strengthening moves target the muscles that support your ankle, helping to relieve pressure around the joint,” says Dr. Kimbrough. The above stretches help ease tension and enable your ankle to move more easily.

What are some treatment options for bone spurs in the ankle?

Most of the time, ankle bone spurs can be managed with at-home approaches. These include:

• Try physical therapy and targeted exercises. Targeted exercises can help strengthen and stretch the muscles around the ankle. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit

• Get moving. When your ankle hurts or feels stiff, it may seem counterintuitive to move your body. But staying active is one of the best ways to support your ankle and foot health. “Movement helps strengthen the muscles around your ankle, which can ease pressure and improve comfort,” says Dr. Kimbrough. Gentle stretching and strengthening exercises, along with low-impact activities like biking or swimming, are great options to keep you moving.

• Apply heat or ice. Ice can help tame inflammation if you have swelling around your ankle bone spur. If your ankle feels tight and stiff, heat therapy can relax the surrounding muscles. Both methods can help manage ankle bone spur pain, so focus on the one that feels best for you. 

• Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have pain from an ankle bone spur. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Use OTC orthotics. Shoe inserts can provide extra support and help reduce stress on your ankle during daily activities and exercise, says Dr. Kimbrough. Just remember to use them as one part of your overall care — staying active and building strength is important for long-term comfort.

• Try TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce pain associated with an ankle bone spur. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

• Consider injections. Your doctor may recommend that you get steroid injections into your sore ankle, especially if you have osteoarthritis. Steroid shots may help ease inflammation and pain so that you can do your exercise therapy.

• Complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for ankle bone spur relief, such as massage, acupuncture, or chiropractic care. 

How can I prevent ankle bone spurs?

Bone spurs are a common and natural change that can happen as you age. While you can’t always prevent them, there are steps you can take to help keep your ankles comfortable and reduce the chances of bone spurs getting in the way of your daily activities.

• Stay active. Movement is medicine and is one of the best ways to support your ankle joint health. “Regular activity can help keep inflammation down and protect your ankles,” says Dr. Kimbrough. If higher-impact exercises like running or jumping cause discomfort, try temporarily switching to lower-impact options like walking or biking to keep moving comfortably.

• Wear comfy shoes. There’s no one “perfect” shoe to prevent ankle bone spurs, but it’s important to wear footwear that fits you well. “Shoes that are too tight or too loose can place extra stress on your ankles,” explains Dr. Kimbrough. If you have flatter feet, choosing shoes with a supportive arch can also help ease pain in your ankles.

• Start doing targeted exercises now. You don’t have to wait for discomfort to begin the exercises above. “Gently stretching and strengthening your ankles every day — especially as part of a warm-up — can help keep the area comfortable and may lower your risk of bone spurs over time,” says Dr. Kimbrough.

• Mix it up. Repeating the same movements over and over again can sometimes lead to extra stress on your ankles. “Adding variety to your weekly activities can help keep your ankles healthy and comfortable,” says Dr. Kimbrough. If you usually run, try incorporating low-impact movements like biking or swimming a few times a week to alleviate pressure from your ankles. 

• Maintain a healthy weight. Reaching and maintaining a weight that feels right for you can help reduce pressure on your feet and ankles, says Dr. Kimbrough. This may lower the chances of discomfort or bone spurs developing over time.

Should I see a doctor for ankle bone spurs?

Ankle bone spur pain often improves on its own with conservative treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you notice that:

• Your ankle has redness, warmth, or swelling that is worsening or not improving

• You can’t put weight on your ankle

• Pain comes with weakness, numbness, or balance problems

PT tip: Roll it out

“It’s helpful to stretch and loosen your lower leg muscles if you have an ankle bone spur,” says Dr. Kimbrough. “Using a rolling pin from your kitchen, a foam roller, or a massage gun to gently massage the back of your calf is an easy way to relieve tension and keep things feeling comfortable.” Regardless of which method you choose, try to avoid using the massage gun over bony areas. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Pawel, L. (2018). Chosen Conservative Treatments on the Symptoms of Calcaneal Spur: A Short Review. International Journal of Foot and Ankle, 2(1). doi:10.23937/ijfa-2017/1710006

3. Vaseenon, T., & Amendola, A. (2012). Update on anterior ankle impingement. Current Reviews in Musculoskeletal Medicine, 5(2), 145–150. doi:10.1007/s12178-012-9117-z

4. Hayeri, M. R., Trudell, D. J., & Resnick, D. (2009). Anterior Ankle Impingement and Talar Bony Outgrowths: Osteophyte or Enthesophyte? Paleopathologic and Cadaveric Study With Imaging Correlation. American Journal of Roentgenology, 193(4), W334–W338. doi:10.2214/ajr.09.2427