Sprained Ankle? Here’s How to Keep Burning Calories Without Making It Worse

Few things are more psychologically draining for a fitness enthusiast than hearing that sickening "pop" followed by the immediate throb of a sprained ankle. One minute you are hitting a personal best, and the next you are icing your foot, wondering if all your progress is about to vanish. The frustration is real, but the assumption that you have to remain sedentary for six weeks is false. You can absolutely maintain your fitness, and even build strength, while recovering.

The short answer to whether you can train is yes. Unless you have a fracture or a severe Grade 3 tear requiring surgery, movement is often beneficial for blood flow and recovery, provided the injured ligament is protected. The key is shifting your mindset from "weight-bearing intensity" to "volume and isolation." You need to find an ankle friendly workout that spikes your heart rate without demanding stability from a compromised joint.

My Own Run-In With Gravity

I learned the hard way that resting too hard can actually backfire. A few years ago, I missed a step on a trail run and ended up with a balloon for a left ankle. I spent the first week on the couch, eating out of boredom and feeling sorry for myself. When I finally went to physical therapy, my PT scolded me not for the injury, but for the inactivity. My hip flexors had tightened, and my metabolism had stalled. She introduced me to the concept of "floor-based conditioning," which completely changed how I viewed injury recovery. It wasn’t about what I couldn't do; it was about exhausting the other 95% of my body that wasn't broken.

The Best Cardio for an Injured Ankle

Cardiovascular health is usually the first concern. How do you get your heart rate up without impact? Running and jumping rope are obviously out, but you have options that are just as effective at torching calories.

Can You Row With a Sprained Ankle?

One of the most common questions from injured athletes is: can you row with a sprained ankle? Generally, yes, rowing is an excellent option because it is low impact, but you need to modify your setup. The drive in rowing comes from the legs, which does require pushing through the heels. However, the ankle joint itself stays relatively stable compared to running.

If your injury is fresh, try rowing with only your healthy leg strapped in. Place the injured foot on the floor next to the rail or rest it gently on the footplate without strapping it down. This allows you to perform a one-legged row. It looks strange, but it effectively doubles the workload on your healthy leg while still engaging your core and back. As you heal, you can use both legs but keep the stroke rate lower to control your form.

Seated Battle Ropes

If you want a hiit workout with ankle injury limitations, battle ropes are the gold standard. You can sit on a box, a bench, or even the floor. Because you remove the legs from the equation, your heart has to work double-time to pump blood to the upper body muscles. Intervals of 30 seconds on, 30 seconds off, for ten rounds will leave you gasping for air without putting a single pound of pressure on your foot.

Stationary Cycling

Cycling is the classic cardio for injured ankle rehabilitation. The pedal motion keeps the ankle in a fairly neutral position. If you have a severe sprain, keep the resistance low and focus on spinning (high RPMs) rather than grinding. Ensure you are pushing through the mid-foot rather than the toes to minimize flexion.

Designing an Ankle Friendly Leg Workout

Just because you can't squat or lunge doesn't mean your leg muscles should atrophy. You can target the quads, hamstrings, and glutes effectively while lying on the floor. This approach removes gravity and body weight from the ankle joint while still providing a stimulus to the muscles.

The Glute Bridge

This is the king of ankle friendly leg workout movements. Lie on your back with knees bent. If your ankle can tolerate being flat on the floor, push through your heels to lift your hips. If that is too painful, perform a single-leg bridge using only your healthy leg. This exercises the posterior chain heavily. You can add a dumbbell across your hips to increase difficulty without stressing the ankle.

Side-Lying Leg Lifts and Clamshells

These exercises target the hip abductors and glute medius. Strengthening your hips is actually one of the best ways to prevent future ankle injuries, as weak hips often lead to poor leg stability. Lie on your side and lift the top leg. Keep the movement slow and controlled. Since your foot is dangling in the air, there is zero stress on the ligament.

Hamstring Curls (Machine or Banded)

If you have access to a gym, the lying leg curl machine is perfect. The pad rests on your calves, not your feet, making it a completely ankle-friendly workout. If you are training at home, anchor a resistance band to a sturdy post and loop it around your heel while lying on your stomach. Curl your heel toward your glutes.

Ankle Friendly Cardio at Home: The "No Equipment" Plan

You might not have a rower or a bike in your living room. That doesn't mean you can't sweat. Developing a routine for ankle friendly cardio at home requires a bit of creativity with shadow boxing and calisthenics.

Sit on a sturdy chair. Set a timer for three minutes (simulating a boxing round). Throw punches—jabs, crosses, hooks, and uppercuts—non-stop. The key here is speed. Keep your core tight and twist your torso with every punch. The rotational movement engages the abdominals and obliques. Rest for one minute, then repeat for five rounds. You will be surprised at how high your heart rate climbs solely from upper body output.

Another option is the "seated jumping jack." Sit on the edge of your chair. Extend your legs out (heels touching the floor gently) and open your arms like a standard jack, then bring them back in. If extending the legs hurts, keep the lower body still and perform rapid overhead presses with light water bottles or dumbbells.

Structuring Your Week

When dealing with cardio you can do with a sprained ankle, frequency is your friend. Since you aren't loading the central nervous system with heavy squats or deadlifts, you can likely train more often. A sample split might look like this:

• Monday: Seated Battle Ropes (HIIT) + Core work
• Tuesday: Floor-based Leg Workout (Glute bridges, leg lifts) + Upper Body Push
• Wednesday: Stationary Bike (Steady State Cardio)
• Thursday: Upper Body Pull + Seated Shadow Boxing
• Friday: Full Body Floor Circuit (Pushups from knees, side planks, leg raises)

Listen to your body. Pain is a signal. There is a difference between the burn of lactic acid and the sharp pain of an injured ligament being stretched. If you feel the latter, stop immediately. Recovery is the priority; fitness maintenance is the secondary goal. By focusing on what you can move rather than what you can't, you will return to your regular training routine stronger and mentally tougher than before.

Frequently Asked Questions

How long should I wait before doing cardio after a sprain?

You should generally wait until the acute swelling has subsided and you can move the ankle without sharp pain, which usually takes 3 to 7 days depending on severity. Always start with non-weight-bearing activities like swimming or a stationary bike before attempting anything that requires standing.

Is swimming safe for a sprained ankle?

Swimming is one of the safest options, but avoid kicking vigorously with the injured foot. Using a pull buoy between your legs allows you to float your lower body and focus entirely on an upper-body workout, eliminating ankle stress completely.

Should I wear an ankle brace while working out?

Yes, wearing a brace or compression sleeve during your workout can provide necessary stability and reduce swelling. It helps prevent accidental rolling of the joint if you lose your balance, especially when transitioning between exercises or moving around the gym.