Ankle sprain: when can I go back to running?
By Oriol Martínez Picas, registered physiotherapist (Col. 10224) · Published
Most mild or moderate sprains allow normal walking within one to two weeks and, as a guide, a return to running between three and six. But what decides it is what you can do without pain, not the calendar.
The first days
Complete rest is no longer recommended. Protect the ankle for the first few days and start gentle movement and weight-bearing early, as pain allows. Moving sooner usually gives a better recovery.
Criteria to return to running
- You walk without limping or pain.
- Your ankle range of movement is similar to the other side.
- You can balance on the injured leg, first with eyes open and then closed.
- You can do 15–20 single-leg heel raises with strength similar to the other side.
- You can hop and land on one leg without pain or feeling unstable.
Why sprains come back
After a sprain the ankle can lose strength and control. If these are not recovered, the sprain tends to repeat. Balance and strength work is the best prevention.
When to rule out a fracture
If you cannot take four steps in a row, or you have a lot of pain over the bone of the ankle or foot, you need a medical assessment to rule it out. If in doubt, go to the emergency department.
What I do at the clinic
I assess the grade of the injury, check the ligaments with ultrasound when needed and design a rehabilitation programme with objective criteria so you return safely.