About HEM Team

Scott Malin, the author of HEM Ankle Rehab, is a well recognized strength and conditioning coach.

What is the best way to treat an ankle sprain?

Dealing with an ankle sprain can be a real pain, both literally and figuratively. Ankle sprains are common injuries that occur when the ligaments supporting the ankle joint are stretched or torn, leading to discomfort and immobility. While they can range from mild to severe, understanding the best ways to treat an ankle [...]

What is the best way to treat an ankle sprain?

Can walking on a sprained ankle make it worse?

Dealing with a sprained ankle can be a frustrating and painful experience, especially for those who are constantly on the move. Many people wonder whether walking on a sprained ankle might actually make it worse. Understanding the nuances of ankle sprains and the best practices for recovery is essential to ensuring a swift [...]

Can walking on a sprained ankle make it worse?

How long does it take for a sprained ankle to heal?

A sprained ankle is a common injury that can happen to anyone, whether you're an athlete or simply walking down the street. Understanding the healing process and knowing what to expect can be crucial for a smooth recovery. This article delves into the different aspects of ankle sprains, exploring their causes, types, healing [...]

How long does it take for a sprained ankle to heal?

Sudden Ankle Pain Without Injury: Causes & How To Get Relief

Sudden ankle pain can be an unexpected and perplexing issue, especially when it occurs without an obvious injury. Many individuals may suddenly find themselves experiencing discomfort in their ankle joint, raising concerns about what might be causing the pain. Understanding the potential causes and knowing how to effectively manage this pain can significantly [...]

Sudden Ankle Pain Without Injury: Causes & How To Get Relief

Ankle Pain Without Injury: Causes and Relief for Ankle Pain

Ankle pain without injury can be both confusing and frustrating. Many people assume that ankle discomfort must stem from a twist or fall, but there are numerous other factors that can lead to pain in this area. Understanding these factors is crucial for finding effective relief and maintaining long-term ankle health. In this [...]

Ankle Pain Without Injury: Causes and Relief for Ankle Pain

Sore Ankles: Causes and Effective Treatments

Dealing with sore ankles can be incredibly frustrating and disruptive to everyday life. Whether you're an athlete, a busy professional, or someone just navigating the daily grind, ankle pain can slow you down and make even the simplest tasks challenging. Understanding the roots of this discomfort and knowing how to treat it effectively [...]

Sore Ankles: Causes and Effective Treatments

Ankle Pain Relief: How To Heal Your Ankle Fast

Getting ankle pain relief can be a life-changing experience if you have chronic and long-term ankle pain. Experiencing ankle pain can be both frustrating and debilitating, affecting your daily life and mobility. Whether it stems from an injury or a chronic condition, understanding the root cause of your discomfort is crucial in finding [...]

Ankle Pain Relief: How To Heal Your Ankle Fast

Understanding The Achilles Tendon – How To Heal Faster & Better

The Achilles tendon is a crucial component of our musculoskeletal system, playing a vital role in mobility and movement. Despite its strength, it's also prone to injuries that can significantly affect one's quality of life. Understanding this tendon, its anatomy, and how to care for it can be beneficial in maintaining optimal foot [...]

Understanding The Achilles Tendon – How To Heal Faster & Better

Common Ankle Problems and Effective Treatments

Common ankle problems have become a big problem. Ankles, those often overlooked connectors between our legs and feet, play a crucial role in our mobility and balance. Despite their importance, they're susceptible to a variety of issues that can cause pain and disrupt daily life. Understanding the anatomy, common problems, and effective treatments [...]

Common Ankle Problems and Effective Treatments

Calf Injury: Symptoms, Treatment & Recovery

Introduction What is a calf injury? A calf injury typically refers to damage or strain in the calf muscle, which is located at the back of your lower leg. This area is primarily composed of two muscles, the gastrocnemius and the soleus, which work together to allow movement of the ankle and foot. [...]

Calf Injury: Symptoms, Treatment & Recovery

Calf Pain: Common Causes and Treatment Options

Calf pain is a common issue that many individuals experience at some point in their lives. It's that annoying ache or sharp pain that affects the back of your leg, specifically the area known as the calf muscle. Understanding the causes and treatment options for calf pain is crucial for managing discomfort and [...]

Calf Pain: Common Causes and Treatment Options

Achilles Tendinitis: Symptoms, Causes, and Treatment Options

Achilles tendinitis is a condition that causes pain and discomfort in the back of the heel, often affecting those who engage in activities that put stress on the Achilles tendon. This condition can range from mild discomfort to severe pain, impacting everyday activities and athletic performance. Understanding the symptoms, causes, and treatment options [...]

Achilles Tendinitis: Symptoms, Causes, and Treatment Options

My Achilles Hurts – Understanding Achilles Tendinitis

If your achilles hurts, then this article is for you. Experiencing pain in the back of your heel can be quite distressing, particularly when it affects your daily activities. Achilles tendinitis is a common condition that many individuals face, especially those who are active in sports or engage in activities involving running and [...]

My Achilles Hurts – Understanding Achilles Tendinitis

Ankle Swelling Information: How to Heal Swollen Ankles

Ankle swelling, often referred to as edema, is a condition where the ankle or the lower leg experiences an unusual buildup of fluid. This swelling can be uncomfortable and may be a sign of underlying health issues. Understanding the causes and treatment options is crucial for effective management. Whether it's due to prolonged [...]

Ankle Swelling Information: How to Heal Swollen Ankles

What is the Most Common Ankle Injury

When it comes to an ankle injury, they are not only common but also quite inconvenient. Whether you're an athlete or someone who simply enjoys a brisk walk, an ankle injury can disrupt your daily routine. In this article, we will explore the most common ankle injury, the ankle sprain, and its impact [...]

What is the Most Common Ankle Injury

Prevent Ankle Sprains: Essential Tips for Foot and Ankle Health

Understanding how to prevent ankle sprains is crucial for maintaining overall foot and ankle health. Ankle sprains are a common and frustrating injury that can affect anyone, from athletes to casual walkers. Whether you're recovering from a sprained ankle or simply want to avoid ankle sprains in the future, it's important to be [...]

Prevent Ankle Sprains: Essential Tips for Foot and Ankle Health

5 Causes of Stiff Ankles in the Morning and How to Fix It

Introduction to Stiff Ankles Experiencing stiff ankles in the morning is a common issue that can disrupt your day before it even begins. This discomfort often stems from various factors that can cause pain and stiffness in the ankle or foot. Understanding why your ankles become stiff can help you better address the [...]

5 Causes of Stiff Ankles in the Morning and How to Fix It

Understanding Ankle Pain: Causes, Treatments & Insights

Introduction to Ankle Pain Experiencing ankle pain can be a significant hindrance to daily activities, affecting one's ability to walk or even stand comfortably. Ankle pain is a common ailment that many individuals face, whether due to injuries, underlying health conditions, or lifestyle choices. It often results in discomfort that varies in intensity [...]

Understanding Ankle Pain: Causes, Treatments & Insights

Pes Planus: Overview, Causes, Symptoms, and Treatment Options

Pes Planus, commonly known as flat feet, is a condition where the arch of the foot collapses, causing the entire sole to come into complete or near-complete contact with the ground. This condition can affect both children and adults, and while some people might not experience any symptoms, others could face significant discomfort [...]

Pes Planus: Overview, Causes, Symptoms, and Treatment Options

Understanding Fallen Arches: Causes, Symptoms, and Treatments

Fallen arches, commonly known as flat feet, can affect people of all ages and backgrounds. These conditions are not only a matter of foot and ankle health but can also contribute to various other health issues. Understanding the causes, symptoms, and treatments of fallen arches is crucial in maintaining overall well-being and mobility. [...]

Understanding Fallen Arches: Causes, Symptoms, and Treatments

Flat Feet: Symptoms, Diagnosis & Treatment

Introduction to Flat Feet Flat feet, often known as fallen arches, are a foot deformity that can affect both children and adults. This condition occurs when the arches of the foot collapse, causing the entire sole to come into complete or near-complete contact with the ground. While flat feet are common and often [...]

Flat Feet: Symptoms, Diagnosis & Treatment

Plantar Fasciitis: Diagnosis and Treatment Options You Need to Know

Plantar fasciitis, a common cause of heel pain, affects many people, especially those who spend a lot of time on their feet. It's a condition that can be both painful and frustrating, but understanding its causes, symptoms, and treatment options can help you manage it effectively. Whether you're an athlete or someone who [...]

Plantar Fasciitis: Diagnosis and Treatment Options You Need to Know

Heel Pain – Heel Spurs vs. Plantar Fasciitis

Introduction When you experience heel pain, it can be quite disruptive to your daily activities, making every step a challenge. Two common conditions that cause discomfort at the bottom of your heel are heel spurs and plantar fasciitis. Although they can both result in pain, they are distinct conditions with different causes and [...]

Heel Pain – Heel Spurs vs. Plantar Fasciitis

Common Foot Problems: Understanding Foot Pain and Treatments

Feet carry us through life, yet they are often taken for granted until pain strikes. Foot problems can range from mild discomfort to debilitating agony, impacting daily activities and overall quality of life. Understanding the reasons behind foot pain and exploring effective treatments is crucial for maintaining mobility and health. This guide delves [...]

Common Foot Problems: Understanding Foot Pain and Treatments

Foot and Ankle Pain – Causes, Treatments and Exercises

Foot and ankle pain can significantly impact one’s quality of life, hindering daily activities and affecting overall well-being. Understanding the underlying causes, recognizing symptoms, and knowing the appropriate treatments are crucial for managing these conditions effectively. In this article, we delve into the various aspects of foot and ankle pain, from common causes [...]

Foot and Ankle Pain – Causes, Treatments and Exercises

Understanding The Common Causes of Ankle Pain

Ankle pain is a common issue that affects people of all ages and lifestyles. From athletes to those with sedentary jobs, almost anyone can experience discomfort in their foot and ankle. Understanding the common causes of ankle pain is essential for managing this prevalent problem effectively. In this article, we will explore the [...]

Understanding The Common Causes of Ankle Pain

Understanding & Treating a Syndesmotic Ankle (High Ankle Sprain)

A syndesmotic ankle, commonly known as a high ankle sprain, is a type of injury that affects the ligaments located above the ankle joint, specifically those that hold the tibia and fibula together. This injury is distinct from the more common lateral ankle sprain, which affects the ligaments on the outside of the [...]

Understanding & Treating a Syndesmotic Ankle (High Ankle Sprain)

Understanding High Ankle Sprain: Symptoms, Causes, and Best Treatments

A high ankle sprain can be a bit tricky—they're not your run-of-the-mill ankle injuries. Often affecting athletes and active individuals, these sprains involve the ligaments that connect the tibia and fibula, specifically around the ankle in an area known as the syndesmosis. Unlike the more common lateral ankle sprain, a high ankle sprain [...]

Understanding High Ankle Sprain: Symptoms, Causes, and Best Treatments

Learn How The Foot and Ankle Works Together for Better Mobility

Understanding the complex interplay between the foot and ankle is crucial for those striving to enhance their mobility. These two structures work in harmony to support every step we take, and even the slightest imbalance can lead to significant foot and ankle problems. Specialists, such as podiatrists and ankle surgeons, dedicate their careers [...]

Learn How The Foot and Ankle Works Together for Better Mobility

Stiff Ankles Causes and Effective Treatments

Stiff ankles can be a real hassle, affecting your daily activities and overall mobility. Whether it's due to an injury or a chronic condition, understanding the root causes and exploring effective treatments can vastly improve your quality of life. This article delves into the potential causes of stiff ankles, the role of arthritis, [...]

Stiff Ankles Causes and Effective Treatments

What Type of Ankle Sprain Do You Have?

If you're trying to figure out what type of ankle sprain you have, then understanding the intricacies of an ankle sprain can be crucial in ensuring proper treatment and recovery. Ankle sprains are incredibly common, yet they are often misunderstood or misdiagnosed. The severity and type of sprain, whether it involves a high [...]

What Type of Ankle Sprain Do You Have?

Understanding Different Ankle Problems: Causes, Injuries, and Disorders

Introduction to Ankle Problems What are Ankle Problems? Ankle problems encompass a wide range of issues that can affect the foot and ankle, leading to discomfort, immobility, or even severe pain. These issues can arise from various causes such as injuries, disorders, or overuse, impacting the ligaments, tendons, or ankle bone itself. The [...]

Understanding Different Ankle Problems: Causes, Injuries, and Disorders

Insights into Lateral Ankle Sprains and Chronic Ankle Instability

Ankle sprains are among the most common injuries affecting individuals of all ages, often resulting in significant discomfort and mobility challenges. Understanding the intricacies of lateral ankle sprains and chronic ankle instability is crucial for effective management and prevention. This article delves into the causes, symptoms, diagnosis, and treatment options for these conditions, [...]

Insights into Lateral Ankle Sprains and Chronic Ankle Instability

Ankle Pain Causes: Major Insights and Best Treatments

Ankle pain is a prevalent issue that affects countless individuals worldwide, often impacting mobility and quality of life. Whether due to an acute injury or a chronic condition, understanding the nuances behind ankle pain can lead to better management and treatment options. This article delves into the various causes, symptoms, and treatments available [...]

Ankle Pain Causes: Major Insights and Best Treatments

Sprained Ankle Treatment and Recovery Guide

An ankle sprain is a common injury that can significantly impact one's daily activities and sports performance. Understanding how to treat and recover from a sprained ankle effectively is crucial to regaining full function and preventing future injuries. This guide provides comprehensive insights into the causes, treatments, and preventive measures related to ankle [...]

Sprained Ankle Treatment and Recovery Guide

Ankle Sprain: Causes, Symptoms, and Treatment for a Sprained Ankle

Ankle sprains are common injuries that can affect anyone, from athletes to those simply walking on uneven surfaces. Understanding the causes, symptoms, and treatment options for a sprained ankle is crucial for effective recovery and prevention of future injuries. This article delves into the intricate details of ankle sprains, providing insights into their [...]

Ankle Sprain: Causes, Symptoms, and Treatment for a Sprained Ankle

Rehabilitation Exercises for Ankle Sprains: Effective Foot and Ankle Rehab

When it comes to ankle injuries, sprains are among the most common issues that people face, often resulting in lingering discomfort and limitations in daily activities. Understanding and implementing proper rehabilitation exercises is crucial for effective recovery. An ankle sprain occurs when the ligaments that support the ankle are stretched beyond their limits, [...]

Rehabilitation Exercises for Ankle Sprains: Effective Foot and Ankle Rehab

Sprained Ankle: Symptoms and Causes of Ankle Sprain Explained

A sprained ankle can be a painful and frustrating experience that temporarily affects your mobility. Understanding what a sprained ankle entails, recognizing the symptoms, and knowing the causes can significantly aid in managing and preventing future ankle sprains. This comprehensive guide will walk you through the symptoms, causes, diagnosis, treatment, and prevention of [...]

Sprained Ankle: Symptoms and Causes of Ankle Sprain Explained

Understanding Ankle Anatomy and the Benefits of Healthy Ankles

Your ankles are essential for supporting your body’s weight and enabling movement. They are involved in almost every activity you perform, from walking to running to jumping. Understanding ankle anatomy and the importance of having strong, healthy ankles can help you avoid common ankle problems and maintain your mobility for years to come. [...]

Understanding Ankle Anatomy and the Benefits of Healthy Ankles

My Ankle is Sore – Understanding the Causes and Best Treatment for Relief

A sore ankle can disrupt your daily routine and make even simple activities uncomfortable. Whether the soreness stems from a previous injury or seems to have appeared without any obvious cause, it’s important to understand why your ankle is sore and how to treat it effectively. What Does It Mean When Your Ankle [...]

My Ankle is Sore – Understanding the Causes and Best Treatment for Relief

Why My Ankle Hurts and the Benefits of Healthy Ankles

Why My Ankle Hurts? The Benefits of Healthy Ankles and How to Treat Them Effectively If your ankle hurts, it can be frustrating and debilitating. It can interfere with your ability to walk, exercise, or even stand comfortably. While it might be tempting to use quick fixes like rest or ankle braces, these [...]

Why My Ankle Hurts and the Benefits of Healthy Ankles

Why Healthy Ankles Are Better Than Relying on Ankle Braces

Ankle injuries are common and can lead to long-term issues if not treated properly. Many people turn to ankle braces to support their weak or injured ankles, hoping to prevent further injury. However, while ankle braces may seem like a quick fix, they often come with hidden downsides. Relying too heavily on them [...]

Why Healthy Ankles Are Better Than Relying on Ankle Braces

What to do with an Ankle Twist

An ankle twist is a common injury that can occur from something as simple as stepping awkwardly on uneven ground or landing incorrectly after a jump. While an ankle twist might seem minor, they can cause significant damage to the ligaments in your ankle and lead to persistent issues if not treated properly. [...]

What to do with an Ankle Twist

Ankle Ligaments: Importance, Injury, and Effective Treatment

Ankle Ligaments: Importance, Injury, and Effective Treatment Ankle ligaments play a critical role in maintaining stability, balance, and overall mobility. These strong, fibrous bands of tissue connect the bones in the ankle, providing support and limiting excessive movement. Healthy ankles are vital for natural movement, whether you’re walking, running, or engaging in sports. [...]

Ankle Ligaments: Importance, Injury, and Effective Treatment

The Ankle Bone: Importance, Pain, and Treatment

The ankle bone plays a crucial role in our ability to walk, run, and maintain balance. Healthy ankles are key to supporting the body's movement, stability, and overall mobility. However, injuries, weak ankles, and improper healing can lead to persistent problems, significantly affecting one's ability to move naturally. This article will explore the [...]

The Ankle Bone: Importance, Pain, and Treatment

Ankle Nerve Pain: Causes, Symptoms, and Treatment

Ankle nerve pain can significantly impact your daily activities and ability to move naturally. When you have healthy ankles, they provide the stability and flexibility needed for walking, running, and maintaining balance. However, factors such as weak or unstable ankles, often due to old injuries that never healed properly, can lead to nerve [...]

Ankle Nerve Pain: Causes, Symptoms, and Treatment

Ankle Sprain vs Break: How to Tell the Difference and Heal

Want to know how you can tell the difference between an ankle sprain vs break? Ankle injuries are incredibly common and can happen to anyone, whether you're an athlete or simply walking on uneven ground. Two of the most frequent types of ankle injuries are sprains and breaks (fractures). Understanding the difference between [...]

Ankle Sprain vs Break: How to Tell the Difference and Heal

Sprained Ankle vs. Twisted Ankle: What’s the Difference?

What's the difference between a sprained ankle vs. twisted ankle? Ankle injuries are common, whether you're an athlete, a casual jogger, or just taking a misstep while walking. Two terms that often come up are "sprained ankle" and "twisted ankle," but are they the same thing? This article will dive deep into the [...]

Sprained Ankle vs. Twisted Ankle: What’s the Difference?

Sprained Ankle vs Rolled Ankle: Understanding the Differences

Ankle injuries are so common, but what is the difference between a sprained ankle vs rolled ankle? Ankle injuries are some of the most common musculoskeletal problems, especially for athletes and active individuals. Among the most frequently encountered terms are "sprained ankle" and "rolled ankle." While these terms are often used interchangeably, understanding [...]

Sprained Ankle vs Rolled Ankle: Understanding the Differences

Broken Ankle vs Sprained Ankle: What You Need to Know

Ankle injuries are common, but the difference between a sprained ankle vs. a broken ankle can be confusing. A healthy ankle is essential for natural movement and overall mobility. When an ankle injury occurs, whether it's from sports, a fall, or even just stepping the wrong way, understanding the severity is crucial. Weak [...]

Broken Ankle vs Sprained Ankle: What You Need to Know

The Best Walking Shoes: A Guide for Stability and Comfort

Walking is one of the most accessible and beneficial forms of exercise. It’s a low-impact activity that can be enjoyed by people of all ages and fitness levels. However, to get the most out of your walking routine, it’s essential to wear the right shoes. The wrong footwear can lead to discomfort, injury, [...]

The Best Walking Shoes: A Guide for Stability and Comfort

Foot and Ankle Injuries

Foot and ankle injuries are common, affecting millions of people worldwide. Whether you’re an athlete, a weekend warrior, or simply someone who enjoys walking, foot and ankle injuries can be debilitating, affecting your daily activities and quality of life. While the traditional R.I.C.E. method (Rest, Ice, Compression, Elevation) has long been the go-to [...]

Foot and Ankle Injuries

Lionel Messi Out With Bad Ankle Sprain

Is There a Better Way to Heal An Ankle Sprain? Lionel Messi, one of the greatest footballers of all time, has been sidelined indefinitely due to an ankle sprain, otherwise known as an ankle ligament injury. This unexpected setback has left fans and teams around the world concerned about his recovery and return [...]

Lionel Messi Out With Bad Ankle Sprain

Ankle Bones

The ankle is a remarkably complex structure in the human body, designed intricately to bear the weight of the body while providing flexibility and mobility. As a hinge between the leg and the foot, the ankle plays a vital role not only in everyday activities such as walking and running but also in [...]

Ankle Bones

Why Your Ankle Hurts – How To Stop Ankle Pain

If your ankle hurts, you are not alone. Ankle pain is a common ailment that can affect individuals of all ages, often hindering their ability to walk, run, or engage in daily activities comfortably. Whether it's a dull ache that creeps up during a morning jog or a sharp pain that emerges without [...]

Why Your Ankle Hurts – How To Stop Ankle Pain

Why Your Ankle Is Swollen and How To Fix It

Ankle swelling, medically known as peripheral edema, involves an accumulation of fluid in the tissues surrounding the ankle joints. This condition can range from a mild, temporary inconvenience to a symptom of a more serious underlying health issue. Understanding the nuances of ankle swelling is crucial for effective management and prevention. Below, we [...]

Why Your Ankle Is Swollen and How To Fix It

Understanding Calf Cramps: Causes, Relief, and Prevention

Calf cramps can be a sudden, sharp pain that stops you in your tracks, or a lingering discomfort that turns every step into a challenge. They are involuntary muscle contractions that are often intense and painful, affecting many people, especially athletes and those with active lifestyles. Let's dive deep into the causes of [...]

Understanding Calf Cramps: Causes, Relief, and Prevention

Ankle Sprain or Broken Ankle

Ankle injuries are among the most common musculoskeletal problems faced by individuals of all ages and activity levels. Whether you've twisted your ankle during a morning run or experienced a painful misstep on uneven ground, the immediate aftermath often leaves you with a crucial question: is it a sprain, or could the ankle [...]

Ankle Sprain or Broken Ankle

Achilles Tendinitis

The Achilles tendon, also known as the calcaneal tendon, is the largest and strongest tendon in the human body. It is a tough band of fibrous tissue that connects the calf muscles (specifically the gastrocnemius and soleus muscles) to the calcaneus, or heel bone. This tendon plays a crucial role in walking, running, [...]

Achilles Tendinitis

What’s A Sprained Ankle?

Sprained ankles are among the most common injuries encountered not just among athletes, but also in the everyday hustle and bustle of life. Whether it’s a misstep off the curb or an awkward landing after a jump, the sudden twist of the foot can lead to a sprain that puts you off your [...]

What’s A Sprained Ankle?

Sprained Ankle Grades

A sprained ankle is not just a common injury; it's an unpredictable one. For athletes and active individuals alike, recognizing the severity of an ankle sprain is crucial for effective treatment and swift recovery. Sprained ankle grades provide us with a framework for understanding these injuries. But how do you determine if you're [...]

Sprained Ankle Grades

Agility Training – Enhancing Speed and Quickness

What is Agility? At its core, agility is the ability to move and change direction and position of the body quickly and effectively while under control. It requires a blend of balance, speed, strength, and coordination. Hence, an agile person can change their movement patterns without a significant loss of speed, balance, or [...]

Agility Training – Enhancing Speed and Quickness

How To Run Faster

Running faster is a goal that many avid runners and athletes aspire to achieve. Whether you're a seasoned marathoner or just starting your running journey, increasing your speed can be a rewarding and challenging endeavor. In this comprehensive guide, we'll explore effective strategies and techniques to help you reach your running speed goals. [...]

How To Run Faster

Walk For Weight Loss

When it comes to weight loss, various exercises often come to mind—high-intensity interval training, weightlifting, or even yoga. But what about walking? Is the simple act of placing one foot in front of the other effective for weight loss? How much do I need to walk a day to lose weight? Walking is [...]

Walk For Weight Loss

How To Walk In High Heels

For many, high heels are the epitome of fashion and elegance. But let's be honest – mastering the art of walking in them can be a bit of a challenge. Here's everything you need to know about navigating the world in stilettos and pumps with confidence and poise. And FYI, here at HEM [...]

How To Walk In High Heels

Why You Have Weak Ankles and How To Strengthen Them

Weak ankles are a common issue faced by many individuals, often leading to discomfort, instability, and an increased risk of injury. Let's explore the causes of weak ankles, how to fix them, and methods to strengthen the ankle joint for improved stability and performance. What are Weak Ankles a Symptom of? Weak ankles [...]

Why You Have Weak Ankles and How To Strengthen Them

Why Is My Ankle Hurting? Common Causes and Effective Solutions

Are you struggling with persistent ankle pain and wondering why your ankle is hurting? Whether you've had an injury or not, ankle pain can be annoying and debilitating. This article explores the potential causes of ankle pain without injury, offers some helpful solutions for managing the discomfort, and provides useful resources to promote [...]

Why Is My Ankle Hurting? Common Causes and Effective Solutions

Can Heel Spurs Go Away? Managing Heel Spur Pain

Introduction: Heel pain can be a bothersome and debilitating condition, often caused by various factors including heel spurs. Heel spurs are bony outgrowths that form on the underside of the heel bone, often leading to discomfort and pain. In this article, we'll delve into the common questions surrounding heel spurs and provide insights [...]

Can Heel Spurs Go Away? Managing Heel Spur Pain

Alleviating Ankle Pain: A Comprehensive Guide

Ankle pain is a common discomfort that can arise from various causes, whether or not there has been an obvious injury. It's essential to comprehend the potential reasons behind ankle pain, identify its severity, and learn about effective methods for relief. In this comprehensive guide, we'll delve into these aspects and provide insights [...]

Alleviating Ankle Pain: A Comprehensive Guide

Understanding and Treating Sprained Ankles for a Speedy Recovery

A sprained ankle is a common injury that can happen to anyone, from athletes to everyday individuals. While it can be painful and inconvenient, understanding how to properly care for a sprained ankle is crucial for a quick and effective recovery. In this article, we'll address some common questions about sprained ankles and [...]

Understanding and Treating Sprained Ankles for a Speedy Recovery

Common Causes of Ankle Pain

Ankle pain can be a debilitating condition that affects millions of people around the world. It can be caused by a variety of factors, such as injury, overuse, or age-related wear and tear. Fortunately, there are many treatments available to help alleviate the pain and improve mobility. In this article, we will discuss [...]

Common Causes of Ankle Pain

Sprained Ankle Bruising

A common ankle sprain is a stretch or tear of a ligament, the tough band of fibrous tissue that connects one bone to another. Ligaments are most often sprained by twisting the ankle joint and foot too far. Ankle Sprain Types & Grades The most common type of sprained ankle is a lateral [...]

Sprained Ankle Bruising

A Sprained Ankle – Causes, Symptoms, Types, Grades and Treatments

A sprained ankle is a common injury that can happen to anyone. And, sprained ankles are VERY common. Recent statistics say that there are up to 25,000 ankle sprains a day and they are the #1 sports related injury. We are going to cover the main causes, symptoms, types, grades and treatment options [...]

A Sprained Ankle – Causes, Symptoms, Types, Grades and Treatments

How To Heal An Old Sprained Ankle That Never Healed

Ankle injuries are very common, and when you first get a sprained ankle, you may think the ankle joint will simply heal itself after a few weeks. But, what generally tends to happen is that the ankle injury causes more damage than you realize and it is very slow to heal. In many [...]

How To Heal An Old Sprained Ankle That Never Healed

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). And, we believe the fastest and best way to [...]

What is wrong with ice and a sprained ankle?

How Long Does a Sprained Ankle Take to Heal

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 type of ankle sprain? The only way to know that [...]

How Long Does a Sprained Ankle Take to Heal

How to Fix a Rolled Ankle

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 [...]

How to Fix a Rolled Ankle

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. The most common cause for a sprained [...]

Symptoms of a Sprained Ankle

What to do if you can’t walk on your injured or 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 your ankle and you experience pain, swelling, [...]

What to do if you can’t walk on your injured or sprained ankle

Learn the Language of Pain to Heal Faster and Better

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... [...]

Learn the Language of Pain to Heal Faster and Better

Top 3 Reasons NOT to use Ankle Braces

  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 [...]

Top 3 Reasons NOT to use Ankle Braces

Top 3 Reasons to do Ankle Rehab

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, [...]

Top 3 Reasons to do Ankle Rehab

Why I love Lunges

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 [...]

Why I love Lunges

How to get back in shape AFTER Coronavirus

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 [...]

How to get back in shape AFTER Coronavirus

The #1 Reason you have to Rehab your Ankle Sprain

The #1 Reason You Have To Rehab Your Ankle Sprain 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 [...]

The #1 Reason you have to Rehab your Ankle Sprain

How to Stay in Shape & Sane During Coronavirus

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 [...]

How to Stay in Shape & Sane During Coronavirus

How to Heal Torn Ankle Tendons

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 [...]

How to Heal Torn Ankle Tendons

A Sprained Ankle – The Facts

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 [...]

A Sprained Ankle – The Facts

Weak Ankles – The Facts

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 [...]

Weak Ankles – The Facts

How to Heal a New Ankle Sprain

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 [...]

How to Heal a New Ankle Sprain

How to Heal an Old Ankle Sprain

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 [...]

How to Heal an Old Ankle Sprain

How to Heal 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 rolled ankle, twisted ankle, sprained ankle, [...]

How to Heal an Inversion Ankle Sprain

Grade 1 Ankle Sprain

Grade 1 Ankle Sprain SymptomsA 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 no bruising.Even with [...]

Grade 1 Ankle Sprain

Grade 2 Ankle Sprain

Grade 2 Ankle Sprain SymptomsA 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 should get an [...]

Grade 2 Ankle Sprain

Grade 3 Ankle Sprain

Grade 3 Ankle Sprain SymptomsA grade 3 ankle sprain is the most severe and serious of the 3 different grades of sprained ankle. It occurs when the ligament is fully torn, causing a complete loss of stability in the affected joint. Because of the severity of the injury, a proper rehab program is critical [...]

Grade 3 Ankle Sprain

Ankle Exercises and Ankle Therapy

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 [...]

Ankle Exercises and Ankle Therapy

Healing a Sprained Ankle

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 [...]

Healing a Sprained Ankle

Cure for Sprained Ankle

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 [...]

Cure for Sprained Ankle

Sprained Ankle Treatment at Home

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 [...]

Sprained Ankle Treatment at Home

High Ankle Sprain

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 [...]

High Ankle Sprain