HEM BLOG

The HEM Blog

The HEM Blog

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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.) [...]

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 ankle twists outward, to the side). The [...]

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 mild pain, swelling and [...]

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. [...]

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 [...]

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 - [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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, [...]

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. [...]

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, [...]