Wellness Tips from Josef Schenker, MD
Welcome to our Wellness Tips blog series, brought to you by Dr. Josef Schenker, the Medical Director at Centers Urgent Care. In this series, Dr. Schenker shares his extensive knowledge and experience in internal medicine and emergency medical services, including how to avoid ankle sprains, to help you lead a healthier life.
Dr. Schenker will cover a range of crucial health topics, offering expert advice on how to avoid common ailments. With a focus on prevention and practical tips, each blog post is designed to empower you with the information you need to make informed decisions about your health and well-being.
How to Avoid Ankle Sprains During Daily Activity
Ankle sprains occur when the ligaments holding the ankle in place are overstretched or torn as a result of an awkward twist, roll, or misstep. They are one of the most common musculoskeletal injuries, with about 2 million acute ankle sprains estimated each year in the United States. In this guide, Dr. Josef Schenker walks through what ankle sprains are, how long they last, and which steps can lower the chance of a new injury.
Dr. Josef Schenker Explains the Symptoms of Ankle Sprains
Ankle sprains usually start with a clear event, such as a twist, roll, or sudden stop. Pain and swelling often follow quickly, sometimes within minutes. Josef Schenker, MD, notes that recognizing these early signs helps people decide when to rest at home and when to get evaluated in a clinic. Here are symptoms often seen with ankle sprains:
- Pain around the ankle joint: Pain commonly appears on the outside of the ankle after an inversion injury, but it can also appear on the inside or above the joint if other ligaments are involved.
- Swelling and warmth: As fluid and blood move into the injured area, swelling develops. The ankle may feel warm and look puffy compared with the other side.
- Bruising or discoloration: Bruising can appear within hours and may spread from the ankle toward the foot as blood collects under the skin.
- Tenderness to touch: Pressing over the injured ligaments or the outer ankle bones can feel sore. Strong tenderness over the bone itself can be a sign of a fracture instead of a simple sprain.
- Trouble putting weight on the foot: Walking may feel uncomfortable or impossible right after the injury, especially in more severe sprains or fractures.
- Feeling of instability or “giving way”: Some patients describe the ankle as weak or wobbly, especially on uneven surfaces. Repeated episodes of giving way can indicate chronic ankle instability after prior sprains.
Symptoms may range from minor achiness to debilitating pain that prevents a person from bearing weight or moving around. A mild sprain may cause only stiffness and slight swelling, while a severe sprain can mimic a fracture, making it harder to tell a sprain from a break. Any injury with obvious deformity, intense pain, or inability to bear weight should be checked promptly.
What Are Ankle Sprains?
An ankle sprain refers to an injury affecting the ligaments responsible for stabilizing the joint where the lower leg and foot meet. These ligaments link the tibia and fibula to the talus and calcaneus, providing stability and preventing the joint from rotating or bending beyond its normal range of motion. If the foot twists inward or outward past its natural range, the ligaments may become overstretched or rupture.
Dr. Josef Schenker explains that most ankle sprains involve the ligaments on the outer (lateral) side of the ankle. These injuries usually occur when the foot rolls inward, a mechanism called inversion. Clinicians often describe ankle sprains by grade:
- Grade 1 (mild): The ligaments are strained and elongated, but remain structurally intact.Pain and swelling are present, but the ankle remains fairly stable.
- Grade 2 (moderate): Partial tear of one or more ligaments. Swelling, bruising, and pain are more significant, and walking can be difficult.
- Grade 3 (severe): One or more ligaments are fully ruptured, typically resulting in significant swelling, bruising, and joint instability, often making it impossible to put weight on the affected foot.
High ankle sprains involve ligaments higher up between the tibia and fibula. These injuries can take longer to heal and often come from twisting forces in sports such as football or basketball.
Can You Stop an Ankle Sprain Once It Starts?
Ankle sprains happen in seconds, so the actual ligament tear cannot be reversed once the injury occurs. What you can do is limit further damage, control swelling, and support healing right away. Quick care makes a difference in how the ankle feels in the days and weeks that follow.
Simple first steps follow principles that many clinicians summarize as rest, ice, compression, and elevation:
- Rest the ankle: Rest means stopping the activity that caused the injury and avoiding movements that increase pain. More serious sprains may require the use of crutches or a walking boot to reduce pressure and strain on the injured ankle.
- Apply cold packs: Ice or cold packs for 15–20 minutes at a time several times per day during the first 48–72 hours helps reduce pain and swelling. A cloth barrier protects the skin from frostbite.
- Use compression: Elastic bandages or ankle sleeves provide gentle compression. This helps control swelling and offers light support, as long as the wrap is not too tight.
- Elevate the leg: Keeping the ankle above heart level when possible helps drain fluid from the injured area and can ease throbbing.
Over-the-counter pain relievers can also help, as long as they are safe with other medications and health conditions.
Early gentle motion is helpful once pain begins to improve. Moving the ankle through comfortable ranges and doing simple alphabet or circle exercises supports joint mobility and circulation. Severe pain, deformity, or concern for a fracture are signals to stop home care and seek medical evaluation instead of waiting.
How Long Do Ankle Sprains Last?
Healing time for ankle sprains depends on the grade of the injury, the person’s health, and how quickly care starts. This is why learning to recognize when ankle injuries need care supports better long-term recovery.
Most mild sprains heal within a few weeks, while more severe injuries can take several months. Josef Schenker, MD, notes that staying within recommended activity limits and following a rehab plan are key to avoiding long-term instability. Here is a general guide to typical healing timelines:
- Grade 1 sprain: Mild stretching of ligaments often improves within 1–3 weeks with rest, ice, compression, elevation, and early motion as tolerated.
- Grade 2 sprain: Partial ligament tears may take 3–6 weeks to settle and often require structured physical therapy and bracing during higher-risk activities.
- Grade 3 sprain: Complete tears can require several months for full recovery and may need casting, boots, or, in some cases, surgery, plus a longer rehab program.
- Chronic ankle pain or instability: Pain or swelling that lasts beyond 4–6 weeks, or repeated giving way of the ankle, can indicate chronic instability or cartilage injury and benefits from specialist evaluation.
Returning to sport too early increases the chance of another sprain, so sports physicals at urgent care can be part of a safe return plan. Balance training, strength work, and a gradual return plan are important steps before full play resumes.
Josef Schenker, MD, Explains How to Avoid Ankle Sprains
Prevention of ankle sprains focuses on protecting the ligaments and improving joint control. As Josef Schenker explains, prevention is especially important for people who have already had an ankle injury, because past sprains increase the risk of future ones. Here are practical steps that can help avoid ankle sprains in everyday life:
- Build strength in the surrounding ankle muscles: Calf raises, band-resisted ankle movements, and controlled heel-to-toe walking build support around the joint and improve stability.
- Practice balance and proprioception: Standing on one leg, using a balance board, or doing single-leg tasks while brushing teeth or washing dishes builds joint awareness. Studies show that balance training can significantly reduce ankle sprain risk among athletes.
- Choose supportive footwear: Shoes that fit well, lace securely, and have good side support reduce excessive rolling, especially on uneven ground. High heels and worn-out soles increase the risk of twists.
- Watch for uneven or slippery surfaces: Caution on gravel, grass, stairs, and wet floors helps prevent unexpected missteps that strain the ligaments.
- Use braces or taping when needed: People with past sprains or chronic instability may benefit from an ankle brace or taping during high-risk activities. Research suggests that both bracing and balance training help reduce the risk of new sprains.
- Treat sprains promptly: Completing rehab, even after a mild sprain, supports stronger, more stable ankles and reduces the risk of another injury.
Small, consistent steps such as these fit into normal routines and create a stronger foundation for walking, chores, and exercise.
How to Avoid Ankle Sprains During Sports and Exercise
Sports and workouts place high demands on the ankle. Quick cuts, jumps, and pivots all increase stress on the ligaments, especially in basketball, soccer, volleyball, and trail running. Athletes and active adults can lower their risk of ankle sprains by focusing on sport-specific habits:
- Warm up before play: Light jogging, dynamic stretches, and ankle circles prepare muscles and ligaments for load. Cold tissues are more likely to strain when asked to move quickly.
- Build sport-specific strength: Exercises that mimic game movements, such as side shuffles, hops, and controlled landings, help the ankle handle direction changes without rolling.
- Use balance drills in training plans: Single-leg hops, landing on one leg, and unstable-surface drills train the nervous system to react faster to sudden shifts, which reduces sprain risk.
- Wear sport-appropriate footwear: Cleats, court shoes, and running shoes are designed for different surfaces. Using the right footwear with good lateral support helps keep the ankle from sliding or rolling.
- Consider braces during high-risk periods: After a recent sprain or during a busy sports season, an ankle brace can add stability. Studies suggest bracing, when combined with training, lowers the rate of sprains in athletes.
- Listen to early warning signs: Soreness, stiffness, or feeling wobbly are signals to rest, adjust training, or check in with a provider before resuming full play.
Coaches, parents, and athletes who build these habits into practice routines can reduce missed games and time away from activity.
What to Do if Someone Sprains an Ankle
Ankle sprains can happen on the court, at work, or at home, and on-the-job injuries in urgent care often include ankle and foot trauma. Quick, calm steps help control pain and prevent further damage while you decide on the next move. Josef Schenker reminds patients that rapid swelling, severe pain, or difficulty walking are reasons to take the injury seriously and seek evaluation. Helpful actions right after someone sprains an ankle include:
- Cease the activity immediately and find a position to sit or lie down: Keeping weight off the injured ankle prevents additional ligament damage.
- Check for deformity or open wounds: A misshapen ankle, bone exposure, or heavy bleeding are emergency signs and need immediate medical attention.
- Apply cold packs: Use a cloth-wrapped cold pack for 15–20 minutes at a time to reduce pain and swelling. Avoid placing ice directly on the skin.
- Use compression and elevation: A soft wrap and elevating the ankle above heart level decreases swelling and throbbing while you arrange further care.
- Avoid forcing the ankle to move or bear weight: Let the injured person test gentle motion and weight-bearing only if pain allows. Do not push through sharp pain.
Medical evaluation is important if the pain is severe or if the person cannot take a few steps. Tenderness over the ankle bones can signal a fracture that needs specialized urgent trauma injury care. People with diabetes, circulation problems, or weak immune systems should also seek prompt care.
When an ankle injury needs same-day attention, an urgent care clinic can provide an exam, X-rays when indicated, splints or walking boots, and referrals for physical therapy or orthopedic follow-up. At Centers Urgent Care, teams in New York offer convenient walk-in visits for acute ankle injuries, so patients can receive timely evaluation, pain control, and guidance on safe recovery steps.
Josef Schenker, MD, Answers Frequently Asked Questions:
How can I tell if my ankle is sprained or broken?
You can tell if your ankle is sprained or broken by checking where the pain is strongest and whether you can bear weight. Severe tenderness directly over the bone, visible deformity, or inability to take four steps suggest a fracture. Swelling and bruising occur in both. X-rays confirm a break.
Is it okay to walk on a sprained ankle?
Yes, it is okay to walk on a sprained ankle if the sprain is mild and you can bear weight without sharp pain or increasing swelling. Inability to take four steps, severe swelling, or bone tenderness suggests a more serious injury.
Do I need an X-ray for a sprained ankle?
Yes, you need an X-ray for a sprained ankle if bone tenderness is present at specific points or if you cannot walk 4 steps after the injury. Ottawa Ankle Rules guide this decision. Severe pain, visible deformity, or complete inability to bear weight increases fracture risk and requires imaging.
Can a sprained ankle cause long-term problems if it does not heal properly?
Yes, a sprained ankle can cause long-term problems if it does not heal properly. Poor healing can lead to chronic ankle instability, repeated sprains, cartilage damage, and persistent pain beyond 4–6 weeks. Early treatment with rehabilitation and bracing reduces long-term joint damage and restores stability.
When should I go to urgent care for ankle sprains?
You should go to urgent care for ankle sprains when severe pain, rapid swelling, or inability to walk four steps suggest a possible fracture. Bone tenderness, visible deformity, or worsening bruising require prompt evaluation. People with diabetes or vascular disease need early assessment to prevent complications.
Support Ankle Health and Stay Moving
Protecting ankle ligaments helps keep daily walking, work, and sports more comfortable. Understanding what ankle sprains are, how long they last, and how to avoid ankle sprains gives you clear, practical steps you can use right away. Early care after a twist, plus strength and balance work over time, reduces the risk of chronic pain and repeat injuries.
Our urgent care facility in New York offers same-day evaluations for ankle injuries, from simple sprains to suspected fractures. Centers Urgent Care recently received Urgent Care Association accreditation for all 12 of its NYC locations, reflecting our commitment to quality and safety under the medical direction of Dr. Josef Schenker.
Whether you need an exam, X-rays, splinting, or guidance on rehab and prevention, our team is ready to help you get back on your feet. We operate in 12 locations throughout New York. Locate a Centers Urgent Care near you and take the next step in protecting your ankle health today.
About Josef Schenker, MD:
Dr. Josef Schenker, a board-certified expert in internal medicine and emergency medical services, brings extensive experience and compassion to his role as Medical Director and Partner at Centers Urgent Care. With leadership in SeniorCare Emergency Medical Services and as an Attending Physician at New York-Presbyterian Brooklyn Methodist Hospital, Dr. Schenker oversees critical care and treatment protocols across varied medical needs. His dedication extends to chairing NYC REMAC, ensuring adherence to state standards in emergency medical procedures. At Centers Urgent Care, Dr. Schenker's expertise ensures prompt, high-quality emergency care for patients of all ages, supported by state-of-the-art facilities including a dedicated pediatric suite.