Strength Starts at the Ground

If you experience persistent pain in your knees, hips, or low back, it is worth looking farther down the chain. The body does not move in isolated parts. Every step creates a sequence of force that travels from the ground upward through the musculoskeletal system.

Ankle → knee → hip → spine.

This is known as the kinetic chain. When one link is unstable or underperforming, the joints above it often compensate.

Why ankle stability matters

Chronic ankle instability can reduce usable range of motion, proprioception, and usable strength. Reaction time may slow, balance can become less reliable, and the risk of falls or recurrent strain increases. Over time, this can contribute to symptoms that appear unrelated, such as knee irritation, hip discomfort, or low back pain.

For hypermobile bodies in particular, the issue is often not flexibility but control. An ankle that moves easily without sufficient stability can disrupt gait mechanics and make it harder to build strength elsewhere.

The role of foundational work

Foundational joint stability work is sometimes overlooked because it does not look dramatic or feel immediately gratifying. In clinical settings, rehabilitation timelines are often constrained, and priorities must be set. As a result, subtle but important elements like ankle control, foot strength, and proprioception may receive less attention than they deserve.

Outside of formal rehabilitation, these foundations still matter. Improving ankle stability can support more efficient gait, reduce unnecessary joint stress, and make full-body strength training feel safer and more accessible.

Building strength from the ground up

Strength that lasts is built on stable foundations. When the ankles are supported and responsive, the rest of the body has a more reliable base to work from. This often translates to improved movement quality, better tolerance to activity, and fewer recurring aches that seem to appear without a clear cause.

Taking the time to address what happens at the ground level is not a step backward. It is often the missing step that allows everything else to progress.