Welcome to our first guest post by Sarah, a busy full-time teacher who just wants to lose weight and get fit and healthy. And she has been through something we are almost all familiar with – an ankle sprain injury. Here is her story.
If you’ve ever started a walking program—whether to get healthier, lose weight, or complete a goal like Couch to 5K—you’ll know the feeling: momentum builds, confidence grows, and then… a pain flares up. Maybe it’s a niggle in the knee, a tight calf, or, in my case, an ankle sprain injury that just won’t settle down. Then, you find yourself stuck in a frustrating cycle of progress and pain. An injury can throw your whole wellness journey off track. And then you face one of the hardest questions: Should I keep walking, or should I rest?
So what do you do? Do you push through—or press pause?
In this article, I’ll walk you through my own recent experience with an ankle injury, share tips for preparing to see a doctor, offer some practical suggestions, and leave you with a checklist to help you make that difficult decision: to walk or not to walk?
A Friendly Reminder: This Is Not Medical Advice
Disclaimer: This article is not medical advice. Always consult your doctor or qualified health professional before making decisions about injury recovery or physical activity.
The Frustrating Reality of Ankle Sprain Injuries: My Story
Injuries are frustrating—especially when walking is your main tool for getting healthy. My personal challenge? Persistent ankle pain while walking, which gradually worsened over time. It always flared up when walking—and not just long walks. A few hours into a normal day, the discomfort would return. Like many people, I kept pushing through it, hoping it would improve. But after several weeks of swelling, discomfort, and limited progress, I had to face the reality: something wasn’t right.
I tried resting, icing, and elevating it, but nothing stuck. (I have discovered that the RICE method has been updated to PEACE and LOVE injury management). And the moment I resumed walking regularly, the pain came right back. It reached a point where I had to ask myself, “Am I making this worse? Could I be causing long-term damage?” That was when I decided to seek medical help.
[Side note: Caroline here – the old faithful R.I.C.E method for treating an ankle sprain has had a bit of an update. There are some new ideas courtesy of recent research, and we’ll dive into these new options called the PEACE and LOVE injury management.]
Eventually, after a really bad day of pain, I went to my local clinic to see the doctor.
It turned out to be one of those rushed medical visits that are so common nowadays. Fortunately, the on-call practitioner happened to be an Orthopedist, but he was clearly pressed for time. So, after a quick check and some X-rays, he suspected posterior tibialis tendonitis and found a bone spur along with some soft tissue swelling.
He prescribed anti-inflammatory medication—both tablets and a topical cream—and gave some advice on the pros and cons of taping, ankle supports, and massage.
What I Wish I’d Asked
Looking back, I should have prepared a list of questions before walking into that appointment. In the moment, I felt rushed and unprepared. Also, I didn’t get to ask the one question weighing on my mind:
Can I keep walking on this ankle, or should I stop until it heals?
The catch-22 is real: I want to walk to lose weight and improve health. But walking might be worsening the injury. Without guidance, it’s hard to know what the right move is. I also wish I’d asked:
- What exactly causes posterior tibialis tendonitis?
- How does a bone spur affect my walking long term?
- Will it heal completely?
- What are the best recovery exercises for this condition?
- Is this an ankle sprain or something more serious?
- What can I do—beyond meds—to actually heal this?
This was a big lesson: I hadn’t prepared for the appointment. And as a result, I didn’t get the full benefit of the visit.
So my advice to you is simple: Firstly, prepare questions in advance. Then, write them down. Don’t rely on your memory, especially if you’re in pain or anxious.
Don’t Be Like Me: Tips for a Productive Doctor’s Visit
When you are committed to a fitness / wellness journey, any injury that affects your ability to keep going is a blow and can rattle you. That’s why preparing ahead of time for any medical appointments can make a huge difference to ensuring you get the best possible medical care.
Here’s what I wish I had done:
Write down your symptoms:
- When did it start?
- What makes it worse?
- What makes it better?
List your questions in advance: Even basic ones like
- “Can I keep walking?” or
- What is the diagnosis—ankle sprain, tendonitis, or something else? are worth asking.
- Is this swollen ankle caused by overuse or injury?
- Are there gentle recovery exercises I can do in the meantime?
Bring info about your walking habits:
- How far and how often do you walk?
- Are you training for a specific goal?
- What footwear do you use?
Practice what you want to say: Especially if the appointment might be quick.
Being prepared helps you stay focused, even if the doctor is in a rush.
Guidelines for Deciding Whether to Walk Through an Ankle Sprain Injury
There’s no one-size-fits-all answer, but here are some general guiding questions to help you think it through:
- Is the pain sharp, sudden, or getting worse with each walk?
- Do you feel swelling or instability in the joint or muscle?
- Is there any bruising, redness, or loss of movement?
- Are you walking differently (limping, shifting weight), which could lead to compensatory injuries elsewhere?
If you answered yes to any of the above, it’s probably time to take a break and seek professional advice.
According to the Mayo Clinic and NHS, common walking-related injuries—like plantar fasciitis, ankle sprain, tendonitis, and stress fractures—usually require some combination of rest, targeted therapy, and supportive footwear.
Gentle Alternatives While You Heal
If you need to ease off walking but still want to stay active, try one of these low-impact alternatives: While you’re waiting for your injury to improve—or if your doctor recommends rest—consider lower-impact alternatives that can help maintain fitness without straining your ankle:
Swimming or water walking – Great for cardio without joint stress
Chair yoga – Stretch and strengthen with no pressure on your feet
Stationary cycling – Allows controlled motion and low impact
Upper-body strength training – Keeps your fitness journey moving
These can help you stay positive and active, even while you’re recovering. These options can help you stay active while avoiding further stress on your sprained ankle or other injuries. Once you are recovered you may want to ease back into things gently with a beginner walking program.
What I Learned (and What I’d Tell a Friend)
Looking back, here’s what I’d share with anyone facing a similar dilemma:
- Listen to your body. Don’t ignore persistent pain. If walking causes sharp or increasing ankle pain, stop and get it checked.
- Respect the healing process. Rest and recovery are not failure—they’re part of your wellness journey. Appropriate rest and targeted recovery exercises are key parts of effective injury recovery.
- Get professional input. Prepare for your doctor’s visit and advocate for yourself.
- Ensure you have really good walking shoes that are supportive and not too old.
- Use recovery time to explore other wellness practices—stretching, mindfulness, nutrition.
- And above all: be kind to yourself.
To Walk or Not to Walk?
Here’s a simple checklist:
Pain is mild, and improving with movement
No signs of swelling, bruising, or instability
You’re not limping or changing your gait
You’ve checked with a professional and been cleared
In that case—a gentle walk might be okay.
Pain is sharp, increasing, or localized
You’re limping or compensating
You haven’t spoken to a doctor yet
It’s affecting your day-to-day function
If any of these apply—it’s time to rest and reassess.
Walking for wellness doesn’t mean walking through every obstacle. Walking for wellness is a journey—not a race. Injury is a detour, not a dead end. It means caring for your body, listening to it, and taking smart steps—sometimes slow ones—on the road to health.