Can You Exercise with an Ankle Sprain? What’s Safe (and What’s Not)

If you’ve sprained your ankle and you’re someone who loves to stay active, you might be asking: “Can I still exercise?” Or maybe you're not sporty at all, but you're wondering how much walking or moving around is okay.

Here’s the truth: you don’t have to stop moving completely—but the right kind of movement makes all the difference.

Let’s break down what’s safe, what’s not, and how physio can guide you through it.

First things first—what kind of sprain do you have?

Not all ankle sprains are the same. Some are mild, with just a little swelling or tenderness. Others are more serious, with torn ligaments that make walking painful or even impossible.

The safest way to know what you're dealing with? See a physiotherapist. They’ll assess the injury and help you figure out how much movement is safe—and when to start.

But if you’re just after some general advice, here's a rough guide:

🚦 The “Stop, Go, Wait” Guide to Exercising After a Sprain

Think of recovery like a traffic light:

🟥 Red (the first few days): Rest and protect

If your ankle is swollen, bruised, and painful, your body’s asking for a break. In this early stage, it’s all about reducing swelling and avoiding further damage.

What to do:

• Rest and elevate your ankle

• Use ice for 15–20 minutes a few times a day

• Gentle movement like wiggling your toes or circling your ankle (if pain allows)

Avoid:

• Walking long distances

• Running or jumping

• Pushing through pain

🟡 Yellow (after a few days to a week): Move with care

As swelling goes down and pain eases, it’s time to gently reintroduce movement. This helps prevent stiffness and speeds up healing.

What to do:

• Range-of-motion exercises (e.g. ankle circles, tracing the alphabet with your toes)

• Seated exercises (e.g. leg raises or resistance band work for other muscles)

• Low-impact cardio like cycling on a stationary bike (if your ankle can handle it)

Avoid:

• High-impact activities

• Uneven surfaces that could cause another roll

• Anything that makes your ankle feel unstable or painful

🟢 Green (when you're nearly there): Rebuild strength

When your ankle can handle walking without pain or limping, you’re getting close to full recovery. Now’s the time to focus on strength, balance, and coordination.

What to do (with physio guidance):

• Calf raises and gentle resistance training

• Balance exercises (like standing on one foot)

• Light jogging or skipping (only when fully ready)

• Return-to-sport drills, if that’s your goal

Why physio makes all the difference

Every sprained ankle is different, and so is every recovery. A physiotherapist doesn’t just help with pain—they guide you through a safe step-by-step rehab plan, tailored to your body, your goals, and your level of injury.

They’ll also help you spot signs of progress (or warning signs that you’re pushing too hard).

And if you’re nervous about re-spraining it? You’re not alone. Recurring sprains are common—but with physio-led exercises, especially for balance and ankle strength, you’ll lower that risk big time.

Final thoughts

Yes, you can exercise with an ankle sprain—but only if you're doing the right things at the right time. Trying to “push through it” too soon can slow healing or make things worse.

Listen to your body. If it hurts or feels unstable, that’s a sign to pull back.

Not sure what’s safe for you? Book in with a physio. We’ll help you recover properly, stay active along the way, and get you back to what you love—with confidence.