HEM BLOG

The HEM Blog

The HEM Blog

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 [...]

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. Of course, before you [...]

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 3 sprain, the first [...]

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 [...]

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 [...]

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 [...]

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 a limp or you may [...]

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, when the lower leg and foot twist outward (external rotation). Only about 15% of all sprained ankles are [...]

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 the risk of re-injury without the need for ankle braces, tape, etc... And since the ankles and [...]

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 fall down. All you have to do is look at a one year old to see what I'm talking [...]

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, [...]

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 [...]

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, when the lower [...]

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 the risk [...]

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 fall down. All you [...]

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 focuses in on [...]

Gordon Miller Healed his Ankle Fast

HEM CASE STUDY.  Gordon Miller and The Spartan Beast. Gordon Miller was training for the epic Spartan race, but he had one problem...  a badly sprained ankle! Watch how Gordon applied H.E.M. to heal [...]

A Sprained Ankle and Knee Pain

It may be very surprising to hear that the knees and ankles are closely related, but the simple fact is that a sprained ankle can lead to a serious knee injury or pain down [...]

Top 3 Ways to Unlock Athletic Potential

I have spent years training celebrities and athletes to get them to the top of their game. Through years of experience, I learned the hard way what works and what doesn't. I have distilled [...]

Side Lunge

The side lunge is an extremely important exercise for improving knee and ankle stability as well as increasing glute strength. It is often overlooked as an exercise, because it involves moving laterally (side to [...]

Calf Raises

Calf raises are an extremely important exercises for strengthening the ankles and calves. Interestingly, few people actually do calf raises and even fewer know how to do them correctly. So, first, let me just [...]

Ankle Braces Increase Sprains

Ankle Braces Increase Risk of Sprains. Ankle braces increase sprains. Yes, I said it. Here comes another bold statement... in most cases, ankle braces are terrible [...]

Sprained Ankle Basketball

5 Tips to Protect your Ankles. A sprained ankle is the #1 most common injury in basketball. Actually, it is the #1 most common sports related injury, period (25,000 a day or 9,000,000 a [...]