Sprained ankle#1784

I sprained my ankle around 8 weeks ago. How do I know when it’s healed enough for me to do squats/ go jogging?

Hey. This is Chrys, one of the trainers at Hybrid.

A good rule of thumb is this: do not go back to squats or jogging just because the calendar says 8 weeks. Go by function, especially for running. you should be able to walk normally without pain first.

For squats, I’d want you to be able to do a bodyweight squat with good control, no sharp pain, and no “uh-oh” feeling in the ankle. For jogging, I’d want a little more. You should be able to walk fast, go up and down stairs, do calf raises, and do a few small hops in place without pain, limping, or the ankle swelling up more later that day or the next morning. That matches the general return-to-activity idea of building back in stages and backing off if symptoms flare.

If you try squats, start with shallow bodyweight squats first, then slowly increase depth. If that feels good, you can build back up from there. For jogging, start with a very light run-walk approach instead of jumping straight into a full run. If pain rises during it, or the ankle gets more swollen or stiff afterward, ankle is not ready

One more thing: if you still have significant swelling, feel unstable, cannot move the ankle normally, or you are still limping at 8 weeks, I would get it checked by a clinician or physio. Many ankle sprains improve in 6 to 8 weeks, but some take longer, and lingering instability is worth paying attention to.