How to Keep Training After an Ankle Sprain

Injuries are frustrating. They can throw you off your game, make you question your progress, and tempt you to stop altogether. One of the most common injuries I see, especially in adults over 40, is the ankle sprain. Whether it happens during sports, a workout, or even just stepping off a curb on vacation, an ankle sprain can feel like a major setback. But here’s the truth. You do not have to stop training when it happens. With the right mindset and adjustments, you can continue making progress, protect your fitness identity, and come out stronger.

I had a client recently who sprained her ankle while traveling. Like many people, she wasn’t in a gym when it happened. It was a simple step off the curb that went wrong. What followed was a high ankle sprain, which anyone who has dealt with one knows can be painful and slow to heal. High ankle sprains are notorious in sports like football and basketball because they take longer than typical ankle sprains. They swell, they ache, and the smallest wrong move can set you back.

Instead of throwing in the towel, we built her a smart plan that kept her moving, built her confidence, and allowed her to stay connected to her goals. That is what I want to share with you today. If you ever deal with an ankle sprain or another lower body injury, these principles can help you keep training while you heal.

Focus on What You Can Do

The first and most important step after an injury is to identify what you can still do. It is easy to obsess over what you cannot do, but that mindset stalls progress. The better move is to make a list of every exercise and activity that still works for you.

With my client, we shifted to upper body training. Presses, push-ups, bicep curls, triceps, shoulder presses, chest flies, all seated or floor-based exercises were fair game. By keeping everything either seated or stable on the floor, she didn’t have to worry about getting up and down repeatedly and risking her ankle.

This approach did two things. First, it showed her that she still had plenty of options. That list of exercises she could do became proof that she was not stuck. Second, it gave her confidence. Instead of feeling limited, she felt capable. That confidence boost is critical. When people stop training after an injury, the mental side hits harder than the physical. You lose a bit of that “fit identity,” the sense that you are someone who trains, someone who prioritizes health, someone who is consistent. Once you lose that identity, it becomes easier to slide back into old habits. By focusing on what you can do, you maintain momentum and protect your identity as a fit and active person.

Modify, Do Not Quit

After making the list of what you can do, the next step is to modify the things that aggravate your injury. For lower body work, that often means eliminating high impact and single-leg movements. No lunges, step-ups, or one-legged deadlifts. Anything that places too much demand on the injured side needs to be swapped out.

We focused on bilateral movements, which means both feet stay on the ground. Squats became the go-to lower body move. But instead of chasing heavier weights, we improved range of motion, paused at the bottom, or controlled tempo. By slowing things down, she challenged her muscles without extra stress on the ankle.

Another important adjustment was skipping jumping exercises. I rarely program jumping for clients over 40 anyway because it can be tough on the joints and for some women it can cause other issues like incontinence. If you are injured, jumping becomes an even bigger risk. There are plenty of alternatives that build power and intensity without impact. Medicine ball slams are a favorite of mine. They let you move explosively, burn calories, and relieve stress, all without putting pressure on the ankle. Kettlebell swings are another great option as long as they do not irritate the joint.

The lesson here is not to remove exercise completely, but to get creative with how you do it. Modify instead of quit.

Use Cross Training to Your Advantage

One of the most underrated strategies after an injury is cross training. This means continuing to train the opposite limb when one side is hurt. Research has shown that training the good side helps maintain strength and even reduce muscle loss on the injured side.

If you sprain your right ankle, keep training your left leg. If you injure your right arm, keep working your left. Your body benefits even if you cannot directly train the injured side. For my client, this meant doing bilateral lower body movements when possible and continuing to train her non-injured leg more aggressively. This not only helped maintain strength but also made the return to full training smoother.

Keep Up With Physical Therapy

If you are in physical therapy, do not treat it as a separate task. Integrate it into your training. My client added her PT exercises at the end of her workouts. That way, she stayed consistent and did not treat them as optional. Once she was cleared to return to full training, we kept some of the PT exercises in her warm-up.

This is one of the best tips I can give. Those PT exercises target weak links. They build stability, strength, and mobility in areas you need most. If they made a difference during recovery, chances are they will still benefit you when you are back to regular training. Do not throw them away. Keep the winners and make them part of your ongoing program.

Why Staying Active Speeds Recovery

In my experience, clients who stay active while recovering almost always heal faster. This is anecdotal, but it makes sense. A body in motion tends to stay in motion. When you keep blood flowing, keep muscles working, and keep your routine alive, your body responds better.

Doctors often give conservative timelines because they base them on the average patient. The average person is not active, does not fuel well, and does not train consistently. If you are someone who prioritizes your health, you are not average. By continuing to train safely and keeping up with your therapy, you put yourself in the best position to recover faster and stronger.

The Mental Side of Training Through Injury

I cannot stress this enough. Protecting your mindset is just as important as protecting your body. Injuries can feel defeating, but if you stop altogether, you risk more than just losing strength. You risk losing the belief that you are a fit person. That belief is what drives consistent action.

My client stayed locked in. Even with the ankle sprain, she was still building muscle, still getting stronger, still taking steps toward her goals. The workouts looked different, but the progress was real. That is the power of adapting instead of quitting.

Final Thoughts

If you sprain your ankle or face another injury, do not throw away your progress. Focus on what you can do. Modify movements that aggravate the injury. Use cross training to keep your body strong. Keep your physical therapy exercises in rotation. Most importantly, stay consistent. The injury may slow you down, but it does not have to stop you.

If you are not currently training and this feels like a lot, know that you can start small. My First Five Program is designed to help you lose your first five pounds in a simple and sustainable way with time-friendly workouts and straightforward nutrition strategies. You will also get the accountability you need to stay consistent. If you want to learn more, you can check out the details through the link in the description.

At the end of the day, the key is simple. Do not quit. Adapt, keep moving, and protect your fit identity. Your body and mind will thank you for it.