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 and heal itself is a very dangerous course of action. First of all, a sprained ankle may seem like a minor injury, but it’s not!
If your ankle remains stiff, weak, painful or unstable for a sustained period of time, it will change how you walk, run and move. And that will significantly affect all your other joints, especially the knees and hips. This can lead to more serious injuries and chronic pain in other areas of the body.
We have seen a lot of people experience knee, low back and even shoulder/neck pain, because their posture and movement patterns have changed after a sprained ankle.
As far as rest and ice, if that’s your strategy to heal a sprained ankle, you need to be aware of a few things… First, the ankle will never properly heal. There is a tremendous amount of research showing that ice does NOT heal a sprained ankle (read more about the research on ice >>).
In addition, prolonged rest means that you ankle will stay weak and unstable for years or even life. Remember, a sprained ankle causes lots of damage to the ligaments in your foot, ankle and calf and they do not get stronger by themselves.
The end result of a poorly healed ankle is threefold:
- You may continue to have residual chronic pain for months, years or even the rest of your life.
- You will have a very HIGH risk of another sprained ankle and this will be a cycle that continues to repeat itself.
- You will have decreased speed, agility, balance, etc. that negatively affects athletic performance.
Most likely, it will be a combination of all three. If you want to learn more about this, please see this article: Just one sprained ankle can have lifetime consequences.
Sprained Ankle Exercises
So, instead of rest and ice, we strongly recommend using a good rehab program for your ankle. It has all the benefits that are missing from rest and ice. It will strengthen your ankle significantly. It will also stabilize your ankle and increase healthy range of motion for overall protection and better movement.
This includes an excellent variety of the best sprained ankle exercises, plus the most effective strategies for removing swelling and improving healthy circulation to the ankle.
Remember, you have to safely remove all the waste from the injury and get healthy blood and immune cells into the injury to rebuild muscle and tissue. That is absolutely essential to a full and fast recovery!
If you rehab your ankle properly, then you can expect three things:
- You will have a pain free ankle (normally in about 7-10 days)
- You have a very LOW risk of another sprained ankle and you will NOT need ankle braces, tape or wraps.
- You will have significantly increased speed, agility, balance, etc.
So, the best cure for a sprained ankle is simple… an excellent rehab program filled with the most effective techniques for eliminating swelling safely and quickly, improving healthy circulation, and then re-building strength, stability and full range of motion in the ankle.
It should only take about 30 minutes a day and the steps are very easy to follow at home. It is absolutely worth the time and effort to be pain free and protect your ankles (and the rest of your body) from chronic pain and future injury.
HEM Ankle Rehab
We developed H.E.M. to fully and quickly heal a sprained ankle. It is the #1 selling sprained ankle at home treatment.
HEM will show you how to FULLY and QUICKLY heal your ankle at home, without any equipment. It works fast and it’s very easy to do. You can expect a FULL ankle recovery and strong, healthy ankles at a much LOWER risk of re-injury.
If you would like to learn more about our system, please click HEM ANKLE REHAB