Leg Workouts to Do With Ankle Injury

An ankle injury does not mean your entire lower-body training has to stop, and leg workouts to do with an ankle injury can still be performed safely with the right approach. While protecting the injured joint is essential, many leg muscles can remain active through carefully selected exercises. The key is focusing on movements that limit ankle motion, reduce unnecessary weight-bearing stress, and promote healing instead of slowing recovery.

This guide covers safe and effective leg workouts to do with an ankle injury, whether you are dealing with a mild sprain, recovering from surgery, or managing ongoing ankle instability. You will also learn how to structure workouts properly, which exercises to avoid, and how to progress responsibly as your ankle continues to heal.

Understanding Ankle Injuries and Training Limitations

An ankle injury can range from minor ligament strains to fractures or surgical repairs. Each type affects how much movement and load your ankle can tolerate.

Common limitations during ankle injury include:

• Pain during dorsiflexion or plantarflexion

• Inability to bear full body weight

• Reduced balance and stability

• Swelling that worsens with impact

Because the ankle is involved in nearly all standing leg movements, modifying exercises becomes essential rather than optional.

Safety Rules Before Starting Leg Workouts With an Ankle Injury

Before attempting any workout, basic safety rules must be followed to prevent setbacks.

Key safety principles include:

• Avoid pain-based training and pushing through discomfort

• Keep the ankle neutral and supported at all times

• Use machines or seated positions when possible

• Focus on slow, controlled movements

• Stop immediately if swelling or sharp pain increases

If your injury is recent or severe, clearance from a healthcare professional is strongly recommended.

Muscles You Can Still Train With an Ankle Injury

Even with ankle limitations, many major leg muscles remain trainable.

These include:

• Quadriceps

• Hamstrings

• Glutes

• Hip abductors and adductors

• Inner and outer thighs

By shifting emphasis away from ankle-driven movements, you can maintain strength and muscle mass during recovery.

Seated Leg Exercises for Ankle Injury

Seated exercises are among the safest options because they eliminate weight-bearing stress on the ankle.

Seated Leg Extensions

This exercise isolates the quadriceps without requiring ankle movement.

How to perform:

• Sit on a chair or machine with your back supported

• Extend one leg at a time until it is parallel to the floor

• Hold briefly and lower slowly

Benefits include maintaining quad strength and preventing muscle atrophy during downtime.

Seated Hamstring Curls (Machine or Band)

Hamstring curls can be performed using machines or resistance bands.

Key points:

• Keep the ankle relaxed and neutral

• Focus on bending the knee, not pointing the toes

• Use light to moderate resistance

This helps preserve hamstring function without stressing the injured joint.

Seated Inner Thigh Squeezes

This movement targets the adductors without ankle involvement.

How to do it:

• Place a pillow, ball, or rolled towel between your knees

• Squeeze and hold for 5–10 seconds

• Release slowly

This is ideal for early-stage injury recovery.

Lying Leg Exercises That Protect the Ankle

Lying exercises remove vertical load and reduce ankle pressure significantly.

Straight Leg Raises

Straight leg raises are excellent for quad activation.

Steps:

• Lie on your back with one knee bent and the injured leg straight

• Lift the straight leg slowly to knee height

• Lower under control

This exercise strengthens the quadriceps while keeping the ankle motionless.

Side-Lying Leg Raises

This targets the outer hips and glutes.

Execution tips:

• Lie on your side with legs stacked

• Lift the top leg without rotating the ankle

• Keep toes pointing forward

Strong hip muscles improve stability and reduce future ankle strain.

Glute Bridges (Modified)

Glute bridges can be ankle-friendly when done carefully.

How to modify:

• Keep feet flat but avoid pushing through the toes

• Focus on squeezing the glutes

• Limit range if ankle discomfort appears

This exercise supports hip and lower-back health during recovery.

Machine-Based Leg Workouts for Ankle Injury

Gym machines provide controlled motion and stability, making them ideal for injured athletes.

Leg Press (Limited Range)

The leg press can be safe if performed with caution.

Important modifications:

• Use a high foot placement to reduce ankle flexion

• Avoid locking the knees

• Use lighter weight than normal

This allows you to train quads and glutes without full ankle loading.

Hip Abduction and Adduction Machines

These machines isolate hip muscles without ankle movement.

Benefits include:

• Maintaining lateral hip strength

• Improving pelvic stability

• Supporting walking mechanics once healed

They are excellent during mid-recovery phases.

Seated Calf Isometrics (Only If Approved)

In some cases, light calf activation is allowed.

How to do it:

• Keep ankle neutral

• Gently contract calf muscles without movement

• Hold for short durations

Only perform this if pain-free and approved by a professional.

Resistance Band Leg Exercises Without Ankle Stress

Resistance bands allow low-impact strength training with high control.

Effective band exercises include:

• Seated leg extensions with band

• Lying hamstring curls

• Standing hip kickbacks (using uninjured leg for support)

Bands reduce joint stress while maintaining muscular engagement.

Single-Leg Training Using the Uninjured Side

Training the uninjured leg can help maintain overall leg strength through neurological carryover.

Benefits of unilateral training:

• Reduces strength loss in the injured leg

• Maintains muscle balance

• Keeps training routine consistent

Exercises like single-leg presses or extensions on the healthy side can be included safely.

Exercises to Avoid With an Ankle Injury

Some movements place excessive stress on the ankle and should be avoided during recovery.

Avoid:

• Squats with deep ankle flexion

• Lunges and step-ups

• Running or jumping

• Calf raises unless approved

• Plyometric movements

Skipping these temporarily prevents reinjury and long-term instability.

Structuring a Safe Leg Workout With an Ankle Injury

A structured workout improves results while minimizing risk.

Example structure:

• Warm-up with light mobility and circulation work

• Perform seated or lying strength exercises

• Use moderate reps and slow tempo

• Finish with gentle stretching if pain-free

Consistency matters more than intensity during injury recovery.

Sample Weekly Leg Workout Plan (Ankle Injury Friendly)

This sample plan focuses on muscle maintenance.

Day 1:

• Seated leg extensions

• Side-lying leg raises

• Seated inner thigh squeezes

Day 2:

• Straight leg raises

• Glute bridges

• Hip abduction machine

Day 3:

• Resistance band hamstring curls

• Seated leg press (light)

• Core stability work

Rest days should be included to monitor swelling and pain levels.

Recovery Tips to Support Healing While Training

Training alone is not enough; recovery must be prioritized.

Helpful recovery practices:

• Ice after workouts if swelling appears

• Elevate the ankle when resting

• Wear supportive braces if recommended

• Avoid uneven surfaces during daily activities

Healing improves when training and recovery are balanced.

Mental Benefits of Continuing Leg Workouts During Injury

Staying active during injury offers psychological advantages.

These include:

• Reduced frustration and stress

• Maintained routine and motivation

• Faster return to training confidence

Mental consistency often leads to better long-term recovery outcomes.

When to Progress to Weight-Bearing Exercises

Progression should be gradual and symptom-based.

Signs you may be ready include:

• Minimal swelling after workouts

• No sharp pain during movement

• Improved ankle range of motion

Progression should start with partial weight-bearing before returning to full impact activities.

Long-Term Benefits of Training Through an Ankle Injury Safely

Proper training during injury leads to:

• Less muscle loss

• Faster rehabilitation timelines

• Reduced risk of reinjury

• Better movement mechanics post-recovery

Avoiding total inactivity helps ensure a stronger comeback.

Final Thoughts on Leg Workouts to Do With Ankle Injury

An ankle injury does not mean abandoning leg training altogether. With the right exercise selection, proper modifications, and a focus on control rather than intensity, it is possible to maintain leg strength safely during recovery. Seated, lying, and machine-based exercises allow you to target key muscle groups without stressing the ankle joint.

By listening to your body and progressing patiently, you can protect your ankle while keeping your lower body strong, balanced, and ready for a full return to activity when healing is complete.

FAQs

1. What are the best leg workouts to do with an ankle injury?

The best leg workouts to do with an ankle injury include seated leg extensions, straight leg raises, glute bridges, side-lying leg raises, and machine-based exercises that limit ankle movement and reduce weight-bearing stress.

2. Can I still train my legs while recovering from an ankle injury?

Yes, you can safely train your legs during ankle recovery by choosing low-impact, controlled exercises that focus on the hips, thighs, and glutes without placing pressure on the injured joint.

3. Are machines safer than free weights for leg workouts with an ankle injury?

Machines are often safer because they provide stability and controlled movement, which helps reduce the risk of accidental ankle strain during recovery.

4. Which leg exercises should be avoided with an ankle injury?

Exercises such as lunges, deep squats, running, jumping, and calf raises should be avoided until the ankle has fully healed and weight-bearing is pain-free.

5. How often should I do leg workouts while healing from an ankle injury?

Leg workouts can usually be done two to three times per week, allowing rest days in between to monitor swelling, pain, and overall recovery progress.