Whether you rolled your ankle on a run or your foot started aching after a busy week of training, being sidelined is frustrating. It can be hard to know when it is safe to try again and how much to do. A step by step return, from walking to running and jumping, can help you get back with more confidence.

Why a gradual return matters

After a sprain or a flare of foot pain, the tissues need time and the right amount of load to get stronger again. Balance and the small reactions that keep your ankle steady also take a knock, which is why an ankle can feel wobbly even after the pain eases.

Research shows that people who do balance training after an ankle sprain are less likely to sprain it again. In one trial, an eight-week home balance programme reduced repeat sprains by around a third. Building back step by step, with balance work along the way, gives your foot and ankle the best chance of coping with training again.

Early days

In the first few days, gentle movement usually helps more than complete rest. Something to try:

• Move your ankle up and down and in slow circles a few times a day.
• Walk as normally as you comfortably can, in supportive shoes.
• Raise your foot when sitting if it is swollen.

You can keep training other parts of your body during this time. Upper body work, core exercises and cycling, if comfortable, all help you stay fit.

Step by step back to training

Move to the next step when the current one feels comfortable during the activity and the following morning. Each step might take a few days or a week or more.

• Step one. Walk comfortably for 20 to 30 minutes without limping.
• Step two. Do 10 heel raises on both feet, then on the sore foot alone, without pain.
• Step three. Balance on the sore leg for 30 seconds. When that feels easy, try it with your eyes closed or on a cushion.
• Step four. Try brisk walking, then short jogs mixed with walking.
• Step five. Build up continuous running on flat ground.
• Step six. Add hopping on the spot, side to side movements and changes of direction.
• Step seven. Return to jumping, sprinting and full training.

If you would like to follow along, VIDA has a short video of heel raises you can use at your own pace.

Building strength and balance

Strength and balance work help your ankle cope as you move through each step. Something to try most days:

• Heel raises, rising onto your toes and lowering slowly.
• Single-leg balance, holding onto something at first if needed.
• Walking on your toes, then your heels, for short distances.

As balance improves, you could make it harder by turning your head, catching a ball or standing on a folded towel.

Reading how your foot responds

A mild ache that settles by the next morning is usually fine. If your foot or ankle is more swollen or sore the following day, or you notice yourself limping, drop back a step for a few days.

Choosing your surfaces and shoes

Flat, even surfaces, like a track, path or treadmill, are easier on a recovering ankle than uneven trails. Supportive shoes with a secure heel help too. Leave trail running and court sports until the later steps, when your balance feels solid. When you return to sport, practising drills like changing direction at half pace helps your ankle get used to the movements before full games.

If your ankle keeps giving way

If your ankle keeps giving way or feeling unstable after several weeks, even with balance work, it is worth speaking to a physiotherapist, who can tailor a programme to you. Your VIDA pain check-in can help you keep track of how things change as you build up.

What to take away

• Keep your ankle gently moving in the early days.
• Move through each step only when the last one feels comfortable.
• Add balance training to help prevent repeat sprains.
• Drop back a step if your ankle is sorer or more swollen the next day.
• Leave jumping, sprinting and uneven ground until last.

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