I love you, 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 [...]

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 [...]

The #1 Reason to Rehab an Ankle Sprain The #1 Reason to Rehab an 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 [...]

How to Stay in Shape & Sane During Coronavirus Uncharted Waters 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 [...]

How to Heal Torn Ankle TendonsLet's start with the anatomy of the ankleHere'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 [...]

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 [...]

Weak Ankles : The Facts What are weak ankles? 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 [...]

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 [...]

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 [...]

How to Heal an Inversion Ankle Sprain 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 [...]

Grade 1 Ankle Sprain 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 [...]

Grade 2 Ankle Sprain 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. [...]

Grade 3 Ankle Sprain 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 [...]

Ankle Exercises 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 [...]

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 [...]