Editor’s note: Jim Nespor is the chief physical therapist for the ISU Athletic Department. This is the second in a series of articles in which Nespor will discuss how to stay fit and healthy.

Don’t let a sprained ankle keep you from staying physically fit this season.

Jim Nespor, chief physical therapist for Cyclone Sports Therapy, said the most common injury during the winter months is the sprained ankle, usually sustained while playing basketball.

“Either players try to make a cut during the game and end up rolling it, or they land on another player’s foot,” Nespor said.

After sensing a loud, popping noise, Nespor said, the ankle will most likely swell up. The player should then use the R.I.C.E. (rest, ice, compression, elevation) principles to recover.

“It is important to rest the injury right away and grab some ice. Wrap up the ankle with a compression wrap such as the Ace bandage and elevate it,” he said. “If the sprain is major, go to Student Health and get an X-ray.”

Starting rehabilitation immediately is necessary for a quick recovery, Nespor said.

“Don’t wait until the weekend is over or let days pass before you start,” he said. “Immediate care is the key.”

Nespor said the more “proprioception,” which is a sense of location of your ankle, a person has, the easier it is to prevent a sprain.

“If you were to step on the edge of a curb and catch yourself before rolling you ankle, your proprioception is working,” he said.

To get good proprioception, Nespor suggested doing exercises that involve coordination and balance.

“Walk on the outer and inner edge of your feet and use Therabands for resistance [while] doing up/down and left-to-right movements,” he said. “The ‘stork’ is an exercise of balance. One must stand on one foot with eyes closed and try to keep balances as long as possible.”

Nespor said he uses various types of therapy for sprained ankles. One exercise is done on a BAPS (biomechanical ankle platform system), which is a flat, plastic platform with a half ball underneath to create a rotating movement.

If the sprain is mild and taken care of properly, Nespor suggested keeping off of the ankle for about a week.

“If it is a big sprain, it might take three to four weeks before getting back on the court,” he said.

Wearing an ankle brace or wrapping it in an Ace bandage is a smart choice when returning to the game, but players shouldn’t go overboard on wrapping, Nespor said.

“If you start to rely on the brace too much,” he said, “it could adversely affect the strength of your ankle.”

About 90 percent of injuries to the ankle occur on the lateral, or outside, of the ankle, Nespor said.

“When the ankle is sprained, it involves stretching these ligaments on the outside too much,” he said.

If the ligaments are stretched enough, a person will get a sprained ankle on a more frequent basis, leading to a circle of reoccurrence.