The Best Ankle Injury Treatment

Introduction If you are looking for the best ankle injury treatment, you should know that things have changed... In the realm of physical rehabilitation and sports medicine, the journey towards effective treatment methods is ever-evolving. Traditionally, the R.I.C.E. method (Rest, Ice, Compression, Elevation) dominated as the go-to recommendation for ankle injury recovery. However, [...]

The Best Ankle Injury Treatment

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

Overview of a Swollen Ankle 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 [...]

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

How to Heal an Ankle Twist Fast

An ankle twist is a very common yet inconvenient injury that can hinder your daily activities and athletic performance. Understanding the right approach to healing can significantly reduce recovery time and improve the quality of healing. Let's dive into the essentials of treating a twisted ankle, backed by expert advice and proven methods. [...]

How to Heal an Ankle Twist Fast

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

How To Fix Flat Feet Problems

Flat feet, also known as fallen arches, is a condition where the arches of the feet flatten out, causing the entire sole of the foot to touch the ground when standing. While common and often painless, flat feet problems can lead to a range of complications if left unaddressed. Let's explore the causes [...]

How To Fix Flat Feet Problems

Walking Shoes For Women

In the quest for maintaining an active lifestyle, finding the perfect pair of walking shoes is paramount, especially for women who juggle multiple roles throughout their day. The right footwear can not only enhance walking efficiency but also prevent injuries, ensuring that every step taken contributes positively to overall health and well-being. Let's [...]

Walking Shoes For Women

Sprained Ankle and Swelling

Sprained ankles are not just common injuries among athletes but also frequently occur in daily activities. Understanding the nuances of a sprained ankle and swelling, including the reasons behind swelling, the duration of swelling, and effective management strategies, is crucial for proper healing and prevention of future injuries. Swelling in a sprained ankle [...]

Sprained Ankle and Swelling

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

Children and Sprained Ankles: What Parents Need to Know

Ankles are prone to injuries, especially in active kids. So, children and sprained ankles are very common. Whether it's during a game of tag or an official soccer match, children can easily end up with a twisted ankle. But is it a sprain, or something more severe? Here's a comprehensive guide for parents. [...]

Children and Sprained Ankles: What Parents Need to Know

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 to Walk Correctly and Naturally

Most people walk like penguins. Their feet point outward and it causes all kinds of problems with the ankles, calves and knees. Just take a look at how people walk. Very few people point their toes straight ahead of them as they walk. Once, you start looking for it, you will see this [...]

How to Walk Correctly and Naturally

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 Heal a Sprained Ankle Overnight

Even though sprained ankles are considered a minor injury (in most cases), compared to a knee or low back injury, ankle sprains can still be extremely painful and slow to heal. In fact, studies show that if you plan to use rest and ice as your healing strategy for an ankle injury, it [...]

How to Heal a Sprained Ankle Overnight

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 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 is get an [...]

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