How To Safely Return To Physical Activity After An Ankle Injury

How To Safely Return To Physical Activity After An Ankle Injury

Ankle injuries are common, especially for athletes or people who engage in physical activities. Ankle injuries can also be debilitating, causing pain and swelling and limiting movement. The road to recovery can be long, and it is important to approach it cautiously to avoid further injury.

Read on as we provide tips on safely returning to physical activity after an ankle injury.

1. Seek professional medical advice

Before returning to physical activity, seeking medical advice from a healthcare professional is crucial, especially if you have experienced significant pain, swelling, or limited mobility. Ankle injuries can range from mild sprains to more severe fractures, and proper diagnosis is essential for successful recovery. A physiotherapist can help you develop a personalised rehabilitation plan that considers the injury’s severity, the patient’s goals, and any pre-existing conditions that may affect recovery.

2. Focus on pain management

Effective pain management is crucial for returning to physical activity after an ankle injury. Pain can be managed in various ways, including medications, physiotherapy, and lifestyle modifications. Pain management specialists can also help to develop the best plan for each patient’s needs.

Medications such as over-the-counter pain relievers or prescription medication may be recommended to manage pain, while physiotherapy can help to reduce pain and improve mobility through exercises that target the ankle and surrounding muscles.

3. Follow a rehabilitation plan

A rehabilitation plan can help ensure a safe and successful return to physical activity. A plan may include physiotherapy exercises to relieve ankle pain, improve range of motion, strengthen the ankle and surrounding muscles, and improve balance and coordination. Only a healthcare professional or a physiotherapist should perform these exercises.

4. Start slowly and progress gradually

It is essential to start slowly and gradually increase the intensity and duration of physical activity. Doing too much too soon can lead to further injury or setbacks in recovery. The rehabilitation plan should include guidelines for a gradual return to physical activity, considering the patient’s goals and progress.

5. Wear proper footwear and protective gear

Proper footwear and protective gear are crucial when returning to physical activity after an ankle injury. Shoes should be supportive and fit well to avoid further injury. Wearing ankle braces or taping can also provide extra support during physical activity.

6. Listen to your body

Pain or discomfort during physical activity may indicate that you are doing too much too soon. It is important to listen to your body and adjust your activities accordingly. Pushing through pain or discomfort can lead to further injury or setbacks in recovery.

7. Avoid high-impact activities

High-impact activities such as running or jumping should be avoided during the initial stages of recovery. These activities put a lot of stress on the ankle and can increase the risk of further injury. Low-impact activities such as swimming or cycling can be a good option to maintain fitness while allowing the ankle to heal.


Ankle injuries can be challenging and debilitating, but with proper care and rehabilitation, it is possible to safely return to physical activity. It is important to remember that returning to physical activity after an ankle injury requires caution and careful planning. By being patient and cautious, individuals can safely regain their physical abilities and prevent further injury.

At Pain SG, we specialise in treating and managing various pain conditions and offer proven solutions for heel pain, back pain, neck pain, shoulder pain, ankle pain management, and more. Our trained physiotherapists are dedicated to working with you to provide effective pain relief solutions that enhance your overall well-being.

To learn more about our services, send your queries to or call us for an appointment today.