Injuries, tendons and menisci
After an ankle sprain, when can I walk and exercise again?
From managing swelling to restoring walking, strength, and balance, then returning to sport.
At a glance
- First assess for fractures and other injuries, then restore walking within the permitted weight-bearing limits.
- Continue restoring movement, strength, and balance even after walking becomes comfortable.
- Return in stages, from straight-line jogging to changes of direction and sport-specific training.
After an ankle sprain, have the injury assessed, then work toward walking within the limits of pain if weight-bearing is allowed. Progress running and sport according to movement, strength, balance, and symptoms after activity, rather than the calendar alone.
Stages of returning to activity after an ankle sprain
- 01
Steady walking
Regain walking without a limp within the permitted weight-bearing limits.
- 02
Movement and balance
Restore ankle range of motion, strength, and single-leg balance.
- 03
Straight-line running
Gradually increase jogging and running on level ground.
- 04
Sport-specific training
Check required movements, such as changes of direction and jumps, before returning to competition.
Progression after an ankle sprain from steady walking to strength and balance, straight-line running, and sport-specific changes of direction
Treatment depends on the extent of the ankle injury
A forceful inward or outward twist of the ankle can stretch or tear the ligaments that support the joint. Pain, swelling, and bruising can make it difficult to put weight on the foot. As well as the common injury to the outer ankle ligaments, an injury to ligaments above the ankle or a fracture may be present. Substantial swelling alone does not mean every injury is the same type of sprain. The location of pain, how the injury occurred, and your ability to bear weight need to be checked.
Seek prompt assessment if you cannot put any weight on the foot immediately after the injury, if pressing on the bone causes severe pain, or if the ankle's shape has changed. After examination, X-rays or other tests may be used when needed to assess for a fracture. The walking and exercise advice below applies after the injury has been assessed and weight-bearing has been permitted. The need for immobilisation, crutches, or a brace depends on both the extent of ligament injury and the area injured.
Manage swelling first and begin with short walks
Initially, reduce painful activities and rest with the leg elevated to manage swelling. If using ice, wrap it in a cloth rather than placing it directly on the skin. Compression and a brace can support the ankle, but they should not be so tight that the toes become cold or tingle. Begin small movements, such as moving the ankle up and down, within a comfortable range that does not increase pain.
If weight-bearing has been permitted, start with short walks according to pain and use crutches or a brace if needed. Regaining a steady walking pattern is more important than walking long distances with a limp. If pain or swelling increases afterward, reduce the time and distance before progressing again. A severe injury may require a period of immobilisation, so do not shorten the protection period set by your clinician on your own.
As pain improves, restore strength and balance too
Even when walking becomes comfortable, ligament and muscle function need to be assessed separately. Gradually add exercises to restore ankle movement and strengthen the calf and muscles around the ankle. These may include supported heel raises or controlled ankle movements while sitting. The intensity should suit your current weight-bearing allowance and pain.
Practise single-leg balance and control of foot position to help prevent another sprain. Start beside a stable support to avoid falling, and progress as you become steadier. Stopping rehabilitation just because the pain has gone can leave instability. If you repeatedly sprain the ankle or feel it may give way, have strength, balance, and ligament stability reassessed.
Return to running and changes of direction in stages
Before returning to sport, you should be able to walk without limping and have recovered ankle movement and strength. Start with straight-line jogging on level ground, then progress to straight-line running, changes of direction, and sport-specific movements. Even if exercise feels comfortable at the time, increased pain or swelling afterward means the load is still too high. Go back a stage and reduce the time and distance. Begin with light training before returning to a match or competition.
AAOS information explains that rehabilitation may take about 2 weeks for a mild sprain and 6–12 weeks for a severe injury. These figures do not automatically determine when you can return to competition. Recovery may take longer depending on injury severity, the sport, and any other injuries. A brace or taping may be discussed for repeated sprains or sports involving frequent changes of direction, but neither replaces strength and balance exercises. When planning your return, list the movements your sport requires. Running on level ground and quickly changing direction to chase a ball place different demands on the ankle. Gradually practise the movements required in your usual sports shoes and environment. Rather than increasing time and intensity together, adjust them one at a time and monitor the response after activity.
Common Questions
Will putting weight on the injured foot tear the ligament further?
If the injury has been assessed and weight-bearing has been permitted, you can begin walking within the limits of pain. A fracture or severe ligament injury may need different protection, so confirm this first.
How many weeks until I can play football or tennis?
Time alone does not determine readiness. Return after checking that you can walk, run, and change direction steadily without an increase in pain or swelling during or after activity.
Should I stop all exercise while there is still swelling?
Swelling may last longer than pain. Exercise is adjusted according to the amount of swelling, changes after activity, walking, and movement. Seek reassessment if swelling suddenly worsens or recovery stops progressing.
Evidence and references
01When to seek medical care
Each warning sign is a separate reason to seek care. Follow the action below if any one applies.
Emergency department · call 119 in Korea
- Call 119 for sudden breathlessness or chest pain, severe faintness or loss of consciousness. Do not wait for calf swelling to appear.
- Go to an emergency department if you suddenly cannot bear any weight, or if an injured knee swells rapidly or looks deformed. A cold or numb foot after injury also needs immediate assessment.
- Seek emergency care for a hot, swollen and severely painful joint with high fever, shaking chills, confusion or inability to bear weight.
- With back or leg pain, go immediately to an emergency department for new difficulty passing urine, loss of bladder or bowel control, or numbness around the genitals or anus. Severe or rapidly worsening weakness or numbness in both legs also needs immediate assessment.
Same-day assessment
- Arrange assessment today for a newly hot, swollen joint, sudden severe pain, or a knee locked so that it cannot fully straighten. Joint infection can occur without fever.
- Have new swelling or pain in one calf assessed today for a possible blood clot. Call 119 immediately if breathlessness or chest pain develops.
- Severe knee pain or a new limp in a growing adolescent may come from a hip condition such as slipped capital femoral epiphysis. Stop walking and sport and arrange assessment today. Go directly to emergency care if they cannot bear weight.
- Stop running and seek assessment today for new recurring groin pain, pain with walking or at night, or a limp. A femoral neck stress fracture needs to be considered. Keep weight off the painful leg until assessed. Go to emergency care if you cannot bear weight.
Book an outpatient appointment
- If none of the warning signs above is present, book an appointment for pain lasting a few weeks, repeated swelling or reduced daily activity and exercise.