Exercise After a Sprained Ankle: A Gentle Return Plan

One wrong step off a kerb, one rogue Lego brick, one awkward landing chasing the kids round the park, and your ankle rolls. Within minutes it is puffy and sore, and the next day you are hobbling to the school gate wondering how long this will take. Sprained ankles are one of the most common injuries I see in parents, and the question is always the same: when can I start moving properly again? This guide covers the NHS self-care basics and a gentle outline for exercise after a sprained ankle, plus when to stop guessing and see a physio.

First: is it a sprain, or something more?

The NHS says to go to A&E or call 999 if you have very severe pain after an injury, cannot walk or put weight on the leg, the joint looks out of place, or you have numbness or tingling around it. Those signs can point to a fracture or a more serious injury and need checking straight away. If you are unsure, NHS 111 can help you decide where to go.

Days 1 to 3: the NHS self-care basics

The NHS page on sprains and strains recommends PRICE for the first 2 to 3 days:

• Protection: protect the ankle, for example with a support or supportive shoes.
• Rest: stop exercise and avoid putting weight on it where you can.
• Ice: an ice pack, or a bag of frozen peas wrapped in a tea towel, for up to 20 minutes every 2 to 3 hours.
• Compression: a bandage around it for support during the day.
• Elevation: keep it raised on a pillow as much as you can.

The NHS also advises avoiding heat (hot baths, heat packs), alcohol and massage for the first couple of days, because they can increase swelling. A pharmacist can advise on pain relief.

I know “rest and elevate” is laughable advice when you have small children. Do your best: feet up on the sofa while they watch something, a bag of peas during story time, and ask for help with the school run for a day or two if you can.

Exercise after a sprained ankle: a gentle return outline

The NHS says that once you can move the area without pain stopping you, you should keep it moving so it does not stiffen. It also says most sprains improve within about 2 weeks, that you should avoid strenuous exercise such as running for up to 8 weeks, and that severe sprains can take months.

The outline below is general, not a personal rehab plan. Move to the next stage only when the current one feels comfortable. Mild discomfort is OK. Sharp pain, a big increase in swelling or limping afterwards means go back a stage. If your GP or physio gives you different advice, follow theirs.

Stage 1: Get it moving (once pain allows)

Sitting with the leg supported, 2 to 3 times a day:

• Ankle pumps, toes up and down, 15 reps
• Ankle circles, 10 each way
• “Write the alphabet” with your big toe, slowly

Walk normally around the house as much as is comfortable, rather than limping on your toes.

Stage 2: Rebuild strength

When walking feels close to normal:

• Double-leg calf raises holding a worktop, 2 to 3 sets of 10, slow on the way down
• Resistance band ankle moves (push away, pull in, turn out), 2 sets of 10 each direction
• Sit-to-stand from a chair, 2 sets of 10, weight even through both feet
• Glute bridges, 2 sets of 12, to keep the rest of your legs working

Stage 3: Balance

Poor balance after a sprain is common, and balance work is often a big part of rehab. Near a wall or worktop:

• Stand on the injured leg for 20 to 30 seconds, 3 times
• When easy, try it with eyes closed (holding on), or on a folded towel
• Progress to single-leg calf raises, 2 sets of 8

My post on balance exercises for adults has more ideas once you get here.

Stage 4: Back to normal life and training

• Brisk walks, building up time and adding hills and uneven ground gradually
• Low-impact training such as cycling, swimming, strength work and step-ups
• Only then gentle jogging, hopping and side-to-side moves, and remember the NHS guidance to hold off strenuous exercise like running for up to 8 weeks

Getting your ankle moving freely again also matters for squats. My guide to ankle mobility for squats covers that.

Keep the rest of you fit meanwhile

A sore ankle does not mean the rest of you has to stop. While it heals you can usually do seated upper-body work (band rows, shoulder presses with water bottles), floor core exercises and glute bridges, as long as nothing hurts the ankle. My knee-friendly workouts post has a lot of low-impact moves that also suit a recovering ankle.

When to see a GP or physio

The NHS advises seeing a GP if your sprain is getting worse or not improving with self-care, and a physiotherapist if it is taking longer than usual to heal. Depending on where you live, you may be able to access NHS musculoskeletal services without a GP referral. You can also see a physio privately.

Ankles that keep rolling or never feel stable are a good reason to get assessed.

Where a bootcamp class fits

Once you are at stage 4 and walking comfortably, a class can be a good way to get back into training with someone watching your movement. Every exercise in my classes has an easier and harder option, so I can swap jumps and fast footwork for step-ups, calf raises or seated work until your ankle is ready. Tell me about the injury when you book.

SYP Built To Last is a good place to start back, as it is strength-based and easy to keep low impact.

FAQs

How long should I rest a sprained ankle before exercising?

The NHS recommends PRICE for the first 2 to 3 days, then keeping it moving once pain allows. Most sprains improve within about 2 weeks, but avoid strenuous exercise like running for up to 8 weeks.

Should I walk on a sprained ankle?

Rest it for the first couple of days. After that, gentle walking as pain allows usually helps stop it stiffening. If you cannot put weight on it at all, get it checked.

Can I go to the gym with a sprained ankle?

You can often train your upper body and core if nothing puts load or pain through the ankle. Leave running and jumping until it has fully recovered.

Do I need a physio for a sprained ankle?

Many mild sprains recover with self-care. The NHS suggests seeing a physio if it is taking longer than usual to heal, and that is also worth doing if your ankle keeps giving way.

Book your first class

When your ankle is ready for more, come and train with me. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, and I will adapt the moves around your recovery. Book your £15 class here or call or WhatsApp me on 07301 512215. If you want a closer, 1-1 approach to getting back to full fitness after an injury, have a look at my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.