HEM BLOG

The HEM Blog

The HEM Blog

How to Stay in Shape & Sane During Coronavirus

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 Tendons

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

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

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

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

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

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 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 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 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 and Ankle Therapy

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

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 [...]

Cure for Sprained Ankle

Cure for a 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... [...]

Sprained Ankle Treatment at Home

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 [...]

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How to Heal Torn Ankle Tendons

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 [...]

A Sprained Ankle – The Facts

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? [...]

Weak Ankles – The Facts

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 [...]

How to Heal a New Ankle Sprain

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. [...]

How to Heal an Old 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.) [...]

How to Heal an Inversion Ankle Sprain

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, [...]

Grade 1 Ankle Sprain

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 [...]

Grade 2 Ankle Sprain

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 3 Ankle Sprain

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 [...]

Ankle Exercises and Ankle Therapy

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 [...]

Healing a Sprained Ankle

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, [...]

Cure for Sprained Ankle

Cure for a 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 [...]

Sprained Ankle Treatment at Home

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 [...]

High Ankle Sprain

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, [...]

Strong Ankles

Strong Ankles 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 [...]

How to Improve Balance

How to Improve Balance 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 [...]

Kettlebell Split Squat

Kettlebell Split Squat 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 [...]

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