What is wrong with ice and a sprained ankle... A lot as it turns out. When you ice a sprained ankle, you are interfering with your body's natural response to an injury. You see, there are three steps that your body will take any time you have an injury (inflammation, repair and remodel). [...]

How Long Does it Take to Heal a Sprained Ankle? There are a few simple things you need to know in order to determine how long it will take to heal a sprained ankle. The first and most important thing you need to know is... do you have a fracture or a regular [...]

Rolling an ankle is one of the most common injuries in sports. It's called a "rolled" ankle because the ligaments on the outside of your ankle are stretched or torn. It is caused by twisting or turning your foot or ankle too quickly or forcefully, usually when you twist your foot and ankle in [...]

The main symptoms of a sprained ankle... A sprain is an injury to the ligaments. It typically involves stretching of the ligaments beyond their normal range of motion, which can lead to small tears in the ligament fibers. This generally causes pain, swelling, bruising and a feeling of instability in the ankle joint. [...]

What are the symptoms of sprained ankle? An ankle sprain is an injury to the ligaments connecting the tibia and fibula bones of your ankle. These ligaments are what hold your foot in place when you walk, run, or jump. When the ligaments are stretched, torn, or broken, they can no longer support [...]

Pain is one of the most valuable assets to healing an injury. But, you have to learn the language of pain or it may become your biggest enemy. Learning to understand pain more fully is one of the biggest keys to healing yourself safely, fully and quickly. Pain is your friend, sort of... [...]

We have found, after many years of helping thousands of people heal their sprained ankles fully and quickly, that ankle braces are not helpful and may actually cause more harm than good. Here's why people end up using them in the first place... If your ankles heal badly, because you're relying [...]

Why can't I just use rest and ice?? After a sprained ankle, everyone makes the same mistake... They think to themselves, 'I'll just rest and ice it until it feels better.' But, what if I told you that's actually the worst thing you could do? I know, it sounds counter-intuitive to some degree, [...]

It's all about functional movement. What is the point of working out if it's not making your life better? Sometimes I ask people why they chose to do an exercise (aka biceps curls - you know who I'm talking about...) and they either have no idea or it's just to make their arms [...]

It's been an awful year. It felt like everything went wrong in the last year... COVID shook us to our core and made us rethink almost every aspect of our lives. The truth is that it's been a very tragic and lonely time for everyone. I tried to find the good bits in [...]

An ankle sprain is the #1 most common related sports injury and for good reason. Your feet are what come into contact with the ground and almost all of us have very tight calves and unstable ankles. There are a lot of reasons for this, [...]

We are in new, uncharted waters... experts say we will have to practice social distancing for a long time. It could be at least 18 months until we have a vaccine for COVID-19. Gyms are closed. Facilities are closed. Sporting events have been cancelled. And that includes everything from the NBA to my [...]

Here's a quick overview of how the ankle works... There are 3 bones: the tibia, fibula and talus. These bones are held together by ligaments, which are are tough elastic bands of connective tissue that help stabilize the joint.  Think of ligaments like a rope with a series of tough, intertwined cords. Have [...]

What are sprained ankles? A sprained ankle is the most common sports related injury. There are over 25,000 sprained ankles a day. Why do they happen so often? Unfortunately, it is because most of us have very weak, stiff and unstable ankles... and most of the time, we don't realize it until it's [...]

If you have weak ankles, that usually means that there was some kind of trauma in the foot, ankle or calf complex and the ankle never fully recovered. But, it may not just be due to an old sprained ankle that never healed.... for example, if you've been wearing uncomfortable shoes that limit [...]

What to do FIRST for an Ankle Sprain... Immediately after a sprained ankle, you will see and feel swelling and pain / stiffness around the entire ankle. It may be difficult or even impossible to walk on it. But, after a few more hours, it will swell even more and you may start [...]

The Cycle of Pain. 33% of people who get an ankle sprain will be in pain 1 year later! (Evid Based Med 2008; 13 (6):187. Margo KL.) After one sprain, you are 4 times more likely to sprain it again! (J Med Sci Sports Exerc. 1984; 16(1):64-6. Tropp H.) One of the most [...]

What is an Inversion Ankle Sprain? This is the most common type of ankle sprain. It occurs when your ankle twists outward and the ligaments become over-stretched, torn or even rupture. It is also known as a lateral ligament sprain (since your ankle twists outward, to the side). The more common names are [...]

Grade 1 Ankle Sprain Symptoms. A grade 1 ankle sprain is the least severe of the three grades of injury. Grade 1 usually means NO tearing of the ligaments in the ankle. Instead, you should have some over-stretching of the ligaments. There is usually some mild pain, swelling and tenderness, but minimal to [...]

Grade 2 Ankle Sprain Symptoms. A grade 2 ankle sprain is considered a moderate injury. It is not as severe as a grade 3, but definitely more serious than a grade 1 sprain. Grade 2 usually means partial tearing of the ligaments in the ankle. Of course, before you do anything else, you [...]

Grade 3 Ankle Sprain Symptoms. A grade 3 ankle sprain is the most severe and serious of the 3 different grades of sprained ankle. It can mean significant tearing or possibly a complete rupture of the ligaments in the ankle. If you have a grade 3 sprain, the first thing you should do [...]

Whether you have a new ankle sprain or an old injury that never healed properly, your ankles will be weak, unstable and have poor range of motion. If you don't heal that ankle properly, this can set you up for a lifetime of frustration and pain. For example, if your ankles are stiff [...]

When you get a sprained ankle, there will be all kinds of damage. The ligaments in the foot, ankle and calf will be negatively affected. There may be swelling, bruising, pain and difficulty walking. It may seem like a minor injury, but we will explain why it is so important to make sure [...]

A sprained ankle is the most common sports related injury. It happens about 25,000 times a day. Unfortunately, most people think it's not a big deal and they use rest and ice and wait, which leads to long term chronic pain and other issues... Research shows that waiting for your ankle to try [...]

The best sprained ankle treatment at home is one that addresses the inherent damage and weakness caused by an ankle sprain. When your ankle first gets injured, it's going to swell and cause a lot of pain. You may be able to walk with a limp or you may need crutches. In some [...]

A high ankle sprain, also knowns as a syndesmotic ankle sprain (SAS) is somewhat different than what most people consider a "normal" sprained ankle. A high ankle sprain occurs ABOVE the ankle joint, when the lower leg and foot twist outward (external rotation). Only about 15% of all sprained ankles are considered high ankle sprains. [...]

Strong ankles will give you good stability, balance, range of motion and the ability to generate power safely. This will not only improve overall movement and sports performance, but also dramatically reduce the risk of re-injury without the need for ankle braces, tape, etc... And since the ankles and feet are the base [...]

Why do Most People have Poor Balance? Balance refers to the ability to maintain a line of gravity within a base of support. In other words, it means the ability not to fall down. All you have to do is look at a one year old to see what I'm talking about... every step is [...]

Agility refers to your ability to change direction safely and quickly. It is absolutely essential to sports performance and critical to keeping your body from getting injured. For example, poor agility is one of the #1 reasons people get sprained ankles... i.e. if your body cannot change direction safely, your ankle can easily [...]

Pure Awesomeness! The split squat is one of my favorite exercises.... It works the entire body and has the added bonus of challenging ankle stability and overall balance. But, it really focuses in on the core and glutes/hips. And that has SO MANY BENEFITS... Mainly, it builds up strength in the glutes to [...]

HEM CASE STUDY.  Gordon Miller and The Spartan Beast. Gordon Miller was training for the epic Spartan race, but he had one problem...  a badly sprained ankle! Watch how Gordon applied H.E.M. to heal his ankle FULLY & FAST! HEM CASE STUDY.  Gordon Miller  and The Spartan Beast. Gordon [...]

It may be very surprising to hear that the knees and ankles are closely related, but the simple fact is that a sprained ankle can lead to a serious knee injury or pain down the line... It may sound somewhat shocking that an injury that seems somewhat tame ( a sprained ankle ), [...]

I have a very different approach to shoes than most people. My experience has been that expensive athletic shoes today, for the most part, may seem scientific and modern, but they do not work well with the functionality of the body. In fact, they force the body into bad habits which can cause all [...]

I have spent years training celebrities and athletes to get them to the top of their game. Through years of experience, I learned the hard way what works and what doesn't. I have distilled all of this knowledge into 3 easy to follow steps that will unlock athletic potential AND lower your overall risk of [...]

The side lunge is an extremely important exercise for improving knee and ankle stability as well as increasing glute strength. It is often overlooked as an exercise, because it involves moving laterally (side to side) and most people focus on front to back or up and down. In other words, when people think [...]

Calf raises are an extremely important exercises for strengthening the ankles and calves. Interestingly, few people actually do calf raises and even fewer know how to do them correctly. So, first, let me just tell why they are so important. The feet are what come into contact with the ground and they are [...]

Ankle Braces Increase Risk of Sprains. Ankle braces increase sprains. Yes, I said it. Here comes another bold statement... in most cases, ankle braces are terrible for your ankles and the rest of your body, especially your knees. In other words, ankle braces can lead [...]

5 Tips to Protect your Ankles. A sprained ankle is the #1 most common injury in basketball. Actually, it is the #1 most common sports related injury, period (25,000 a day or 9,000,000 a year). I have played basketball for many, many years and that means I have sprained my ankle many, many [...]

A good calf stretch is vitally important to the ankles, feet and overall movement. Remember, your feet are what come into contact with the ground and tight calves will severely inhibit your ability to move safely and effectively. That puts your ankles at high risk for a sprain and can also put your [...]

STOP! Just one sprained ankle could hurt for life! WATCH THE #1 MISTAKE PEOPLE MAKE 1 in 3 PEOPLE IN PAIN 1 YEAR LATER* 2,000 FEWER STEPS A DAY, FOR LIFE** 4x MORE LIKELY TO SPRAIN ANKLES*** *Evid Based Med 2008; 13 (6):187. Margo KL. [...]

I have seen a lot of people on the web asking about a HEM Ankle Rehab free download. Of course, everyone loves a good deal and nothing is better than free, right?  But, I would ask you to consider the following points: It took years of research and work to create H.E.M. Ankle Rehab [...]

I have seen a number of posts on the internet asking, "Is HEM Ankle Rehab a scam?" I do not take it personally and fully understand that most people are skeptical by nature. Believe me, I am too! So, let me address people's concerns and explain why HEM Ankle Rehab is the real deal.Let [...]

No one person is exactly like anyone else. We are not robots. We all have our past injuries, habits and ways of moving that are unique... Plus, we all have our own fitness levels. And that means, we come to an injury differently than anyone else.  Your threshold of pain is unique as [...]

A sprained ankle is the most common sport's related injury. They happen across all sports, all ages and all fitness levels. Most people do not think of a sprained ankle as a serious injury. After all, most people feel okay again after 4 - 8 weeks even if they don't do anything to [...]

Everyone awaited the return of Derrick Rose with their breath held.  He was one of the biggest stars of the NBA and an entire franchise (Chicago Bulls) needed him to elevate themselves to championship contenders.  Yet, after just a few games, Derrick rose injured his other knee and is out, once again, for [...]

A good sprained ankle treatment is the most important thing to consider after a sprain.  Most people will tell you to just rest, ice, compress and elevate your ankle until you are able to walk again pain free.  But, most physical therapists now recognize that this is a totally inadequate way to treat a [...]

Most people do not take the time to allow their body to properly and fully heal from an injury.  It takes some persistence and time and you have to give the body the respect it deserves.  But, most of the time, we rush back to life and sports way too quickly and the [...]

A sprained ankle, if not healed properly, can and very often does lead to more injuries. Most people think a sprained ankle is a minor thing, unless they are sidelined for months. Obviously, it is not as serious as a torn ACL in the knee or other more serious injuries. But, what most [...]

Everyone who plays basketball believes that you HAVE to wear high top basketball shoes to protect against ankle sprains. But do these shoes actually protect your ankles?  Well, if they did, then why are people getting 25,000 sprained ankles a day, many in the sport of basketball, most of whom wear high top [...]

Sometimes, success can reveal unforeseen issues.  In this case, if your ankle is out of pain in just a few days, you can do too much too quickly.  And that happens a lot with people who use H.E.M. Don't get me wrong, sometimes it takes more than a few days for people to [...]

Everyone saw Kobe Bryant go down... it was brutal to watch.  He felt a pop as his achilles tendon ruptured.  A rough injury, although this tendon is injured more than any other.  So, why doesn't it get more attention? The achilles tendon is just below your calf, where it meets the back of [...]

Many people ask if HEM Ankle Rehab is good to use with weak ankles, old injuries, etc...  The short answer is yes, but let's get into why people get weak ankles and how you can both strengthen them and prevent them.  The first step is to strengthen weak ankles to help you stop [...]

How in the world can a sprained ankle cause knee pain? Well, it's actually quite simple. The first thing you have to remember is that the foot and ankle are what come into contact with the ground. If you cannot walk correctly, with good body dynamics, then other things up the chain get [...]

Rest without Rehab is Dangerous for a Sprained Ankle. I know what you're thinking...  I'm crazy.  Hold on before you make that judgment, because I promise I can change your mind.  First of all, I do not mean that sprained ankle rest is something you should't do.  You should!  What I am against [...]

Stop ankle pain fast. Did you know that even after 1 year post injury, up to one third of people still experience sprained ankle pain?  To me, that is a shockingly high figure.  And, if you factor in that over twenty five thousand people experience a sprained ankle every day, that means that [...]

Ankle Braces Increase Risk of Knee Pain. Knee pain and ankle braces? Am I totally crazy? Well, what is the function of an ankle brace? Isn't it to try and immobilize the ankle joint? Anyone who needs an ankle brace either has a recently sprained [...]

The Danger of Ankle Braces. Ankle braces are one of the most common pieces of equipment you see someone use with a sprained or weak ankle. I would also include wraps and ankle tape in this category. Okay, so you have a sprained ankle. But, [...]

Do not ice a sprained ankle. “Ice and complete rest may delay healing instead of helping.”  Gabe Mirkin, M.D., Creator of R.I.C.E. (rest, ice compression, elevation) Everyone knows about R.I.C.E. (Rest, Ice, Compression, Elevation). In a nut shell, R.I.C.E. suggests you should rest [...]

Sprained Ankle Types. Before you begin healing, it's important to know the different kinds of sprained ankle types and grades.  But, don't worry, there are only 3 main variations of each and you should have a pretty good idea which is which... Inversion Sprain >> This is the one almost everyone gets... it [...]

A Sprained Ankle. Check out this stat: a sprained ankle happens over 25,000 times a day.  That's over 9 million sprained ankles every year.  Obviously, a lot of people get them through sports and activities, and it is actually the #1 most common sports related injury. But, what's also interesting is how common [...]

Ankle Rehab. 1) Overcome the Weakness caused by the Injury What are some of the important reasons for good ankle rehab?  With a sprained ankle, the ligaments stretch too far and usually there is some tearing.  As a result, that damage causes the ligaments to weaken significantly. Unfortunately, most people who get a [...]