Most ankle sprains feel better long before the ligament is ready for running. That gap is why so many runners sprain the same ankle again within a year. Two simple tests tell you when the ankle is ready, and a gradual plan gets you there.

The balance test

Stand on the injured leg, barefoot, with your eyes closed. Aim for 30 seconds without touching down, and compare it with your good side. If the injured side wobbles much more, the ankle still needs balance work before it can handle uneven ground.

The hop test

Hop ten times in place on the injured leg. You should land quietly, without pain, and without the ankle rolling in or out. Pain or a loud, flat landing means the calf and tendons need more loading first.

A four-week walk-run plan

• Week 1: alternate 4 minutes of walking with 1 minute of easy running, five times.

• Week 2: 3 minutes walking, 2 minutes running, five times.

• Week 3: 2 minutes walking, 3 minutes running, five times.

• Week 4: 1 minute walking, 4 minutes running, then run continuously when it feels easy.

Run on flat road or track for the first two weeks and save the trails for later. Keep doing calf raises and single-leg balance work on the days between runs.

When to slow down

Some stiffness the next morning is normal. Swelling, limping, or pain that is worse the day after a run means you should drop back a week. If the ankle keeps giving way, see a physical therapist before you add more mileage.