By Lara Rosenbaum

You don’t have to be shuffling around a tennis or volleyball court to roll your ankle. In fact, sometimes all it takes is a misstep off a curb or a broken spike off your patent leather, party stilettos. This common injury can range from low-grade stretched tendons and ligaments to high-grade complete tears (which require surgical repair). Fortunately, when it comes to the majority of sprains, there are some easy and fun ways to reduce the odds. And if you do suffer a sprain, there are simple ways to get you back on your feet. Here are some tips on prevention and treatment from Jeff Bauer, Ph.D., associate professor of Biomechanics at the State University of New York, at Cortland.

Q. How can I prevent a sprain?

A. “It’s not lack of strength or flexibility that usually contributes to an ankle sprain,” says Bauer. “Instead, it’s lack or proprioception or kinesthetic sense that predisposes people to the injury. Therefore, exercises like walking in bare feet or on uneven surfaces such as a grass field and interactive video games are good for developing and maintaining that kinesthetic sense. (This is assuming that you don’t have chronic ankle instability.)”

Q. How long does it take to heal a sprain?

A. “Mild sprains, where ligaments and tendons are stretched but not torn and the joint is not dislocated take only a couple of weeks to heal,” Bauer says. “More severe sprains may take six to 12 weeks before full mobility is reached.”

Q. What are some great exercises to help speed recovery?

A. “My favorite is what I call the Karate Kid: Stand on the injured leg and then move your arms and other leg around while stabilizing to maintain your balance. However, this should not be done when there is still pain or instability in the injured ankle.” Any post-injury exercise should always be cleared with your doctor.