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 the good bits in such a tough situation… spending more time with family, simplifying life, learning to appreciate things in a whole new light, etc. That’s all true, but there’s no way around the fact that is was just an awful, tragic and depressing year.
But, I’m not going to focus on the tragedy, because we already know the deep pain and loss we’ve all experienced this year. Instead, let me just focus on getting back to doing the things we missed for the last year. We’re almost at the light at the end of the tunnel…
For example, we put sports, activities, and social activities on the back burner, then focused on keeping ourselves and our families safe. We gave up the things we love to do… we gave up sports, the gym, etc… Personally, I put on weight (stress eating – a lot of stress eating!), then lost strength and flexibility, because I couldn’t motivate myself to workout at home and wasn’t able to play sports any longer. I think it’s safe to say a lot of other people are in the same boat!
But, now, there’s hope! In the next few months, we should be able to get back to doing the the things we love, safely. Yes, it will feel incredible to play sports again and see friends. But, here’s the point of this article… before that happens, you have to make sure you’re ready. Imagine that first day back… you FINALLY get into that first game and almost instantly get injured and are out for a few weeks or months. That would be pretty rough after waiting a year to play again. But, here’s the deal… the odds are high it will happen to many of us, since we are out of shape and our bodies have atrophied a TON in the last year.
Get Your Body Ready
Listen, sports are great and I LOVE them, but realistically, they do a lot of damage to the body. They require tremendous force and power in repetitive motions that break you down. So, it’s really, really good to get rest and regenerate, because it can help protect you from injury. But, when you’ve been resting an entire year, that’s a significant amount of time and you will lose cardio, natural range of motion, strength, balance, agility, speed, coordination, etc. If you just go out there thinking that your body is like it was a year ago, you’re going to be in big trouble…
Imagine if you had a race car that hadn’t run in a year. You definitely would not take it out on the track and run it at full speed. You would have the mechanic make sure everything is still running well, then slowly get it up to speed. It is a step by step process. It’s the SAME with your body!
So, what should you do?? Take the time now to rehab your body, almost as if you had an injury. Start by slowly breaking down those old, stubborn knots in the muscles. Then, do some gentle exercises and stretches. Start working on basic mobility skills and improve your balance. Slowly work up to more powerful exercises and real world drills.
Break It Down…
Here’s a breakdown of some great things you can start doing right now to get your body ready for sports again…
- Foam roll your upper/middle back, chest, lats, hips, legs and calves. Find those painful, stubborn spots and spend some time on them. Keep going until they stop being painful. You could easily do this for 20-60 minutes a day. It will loosen you up and enable your body to start moving more naturally again.
- Do you have any old, stubborn injuries or areas that are weak and prone to injury? Consider doing some rehab on those areas to protect yourself and ramp up for sports. If it’s an old ankle injury or if you have weak, unstable ankles, consider our powerful healing at home ankle rehab program, HEM Ankle Rehab. If you have any issues with your shoulders, wrists, low back, knees or elbows, consider any of our other great at home rehab programs from Malin Method. The main idea is to strengthen and stabilize that injured/unstable or weak area, so it’s not a trouble spot for you, once you start playing again.
- Then, do some easy and light mobility exercises that require no weight and just get your body moving safely and freely.
- Start doing body weight strength exercises, focusing on any trouble areas. If your left leg is a little weaker, do double the exercises on that side. Always use great form on your exercises and lean in on slowing down and doing it right with little or no weight.
- After about 1-2 weeks, if you’re ready, start ramping things up with more weight and/or power. You can start moving faster and add some weight, if possible. You can also start doing jumping exercises and push yourself harder and harder. Again, take your time though. It’s better to do a long, nice ramp up phase, so you really get your body ready for more speed and power.
- Finally, start doing some sports specific movements and exercises. For example, I play a lot of basketball, so I like to do one legged and angled jumps from leg to leg. Keep switching it up, jumping from leg to leg with good balance and try all kinds of angles and distances. Whatever your sport or activity, try to break down what movements in that sport and mimic them in a safe, controlled environment. This will really help your body get ready for the sport you are going to play soon!
Yes, the idea of going back to sports after a very long year is exciting, but please take the time to prepare your body, so you can hopefully avoid an injury and function at a level somewhat close to what you were doing a year ago.
And last thought… we are all in this together, so let’s please keep watching out for each other. And most importantly, I hope you will feel the same deep gratitude that I will once you get to do what you love again! If I’ve learned anything this year, it’s take nothing for granted!!!
All the best to you in health!!! Stay safe!!
Heal Right Now
15 YEARS. 100K HEALED.
Once I started HEM, the swelling and bruising subsided significantly and on the 4th day, I was walking comfortably again. I was shocked!
– Erikka Fernando
Thank you so much! It’s pretty amazing that I am doing as much as I am after a severe sprained ankle! Thanks for your support!!!
– Laurie Prindle
From the desk of Scott Malin, NASM-CPT
Creator, HEM Ankle Rehab
October 14, 2024
If you want to heal your ankle fully & fast…
And get back to doing what you love PAIN-FREE, without the fear of re-injury…
This will be the most important thing you ever do for yourself.
Here’s why:
My name is Scott Malin and fifteen years ago, I had to give up what I love… playing basketball. It literally crushed me to give it up!!
But, I had sprained my ankles so many times that I could no longer play.
Every time it happened, I used R.I.C.E. (rest, ice elevation, compression), but my ankles took months to heal and just kept getting weaker and more painful.
I tried everything, including ankle braces, but they made my ankles even weaker and then my knees started hurting too!
When I sprained my ankle one last time and had to crawl off the court, I knew I was done.
That night, I sat in my apartment and cried.
I was in my early thirties and thought I had to give up what I loved for the rest of my life.
But, I had no other option…
My ankles were just way too weak, stiff and unstable and painkillers/ice did nothing anymore.
As I lay in bed, staring up at the ceiling, I remembered back to when I trained with a clinician for the National Academy of Sports Medicine and Soft Tissue Therapist for the Los Angeles Clippers.
I also thought about a revolutionary Naturopath that taught me so much about healing the body naturally.
Then, I came up with a crazy idea…
It instantly improved how my ankle felt.
And the more I did it, the better my ankle got.
By day 6, my ankle was 100% pain-free and felt stronger and more stable than BEFORE I got injured.
The best part… I PLAYED BASKETBALL AGAIN, BUT THERE WAS NO PAIN!!
Afterward, I cried again, but they were tears of joy!!
When I told them what I did, my basketball buddies laughed and said I was crazy.
They called me a “dreamer”.
But, I didn’t care.
Because I had nothing to lose and everything to gain.
I threw my ankle braces away.
After months of late nights, early mornings, and lots of trial and error…
I created a complete, at-home healing system with incredibly reliable results:
- Heals new ankle injuries including ANY type and grade of ankle sprain.
- Heals old ankle injuries that never fully healed.
- Heals weak and unstable ankles.
- Even heals most Achilles, calf and foot injuries!
Since I was a fitness trainer, I was able to help all my clients (celebrities and athletes) whenever they got injured (which happened a lot!).
I was even on the news a few times!!!
The response from my clients was so overwhelming that a few of them eventually convinced me to make it available to everyone.
And even though it is incredibly complete, I always wanted to keep it SUPER simple and easy to do.
So, just follow along with me on any device and that’s it!
You get instant access to all the videos, which are short and focused on quickly giving you the information you need.
I will show you the absolute BEST rehab techniques, exercises, stretches, activations, holistic techniques, prehab techniques, etc….
These are techniques you will NOT find online anywhere else.
You will learn the perfect form for everything to get the best possible results.
It has taken many years of incredibly hard and dedicated work, but I am so humbled that over 100,000 people have healed themselves fully and fast with my program.
If you don’t believe me, please, check out all the reviews, including video testimonials, before and after pictures, etc. from people of all ages.
And listen, I know you’re probably still skeptical. That’s totally fair…
That’s why we have a very simple, no hassle, 30 day money back guarantee, so it’s completely risk-free to give it a try right now.
I created this program, because I don’t want others to go through all the pain and misery that I did!!
I don’t want anyone else to give up what they love…
Life is too short!!!
And now, there’s an easy way you can heal yourself and get back to your life.
I wish you all the best and thank you!!
Heal Right Now
Heal Right Now
15 YEARS. 100K HEALED.
Once I started HEM, the swelling and bruising subsided significantly and on the 4th day, I was walking comfortably again. I was shocked!
– Erikka Fernando
Thank you so much! It’s pretty amazing that I am doing as much as I am after a severe sprained ankle! Thanks for your support!!!
– Laurie Prindle
From the desk of Scott Malin, NASM-CPT
Creator, HEM Ankle Rehab
October 14, 2024
If you want to heal your ankle fully & fast…
And get back to doing what you love PAIN-FREE, without the fear of re-injury…
This will be the most important thing you ever do for yourself.
Here’s why:
My name is Scott Malin and fifteen years ago, I had to give up what I love… playing basketball. It literally crushed me to give it up!!
But, I had sprained my ankles so many times that I could no longer play.
Every time it happened, I used R.I.C.E. (rest, ice elevation, compression), but my ankles took months to heal and just kept getting weaker and more painful.
I tried everything, including ankle braces, but they made my ankles even weaker and then my knees started hurting too!
When I sprained my ankle one last time and had to crawl off the court, I knew I was done.
That night, I sat in my apartment and cried.
I was in my early thirties and thought I had to give up what I loved for the rest of my life.
But, I had no other option…
My ankles were just way too weak, stiff and unstable and painkillers/ice did nothing anymore.
As I lay in bed, staring up at the ceiling, I remembered back to when I trained with a clinician for the National Academy of Sports Medicine and Soft Tissue Therapist for the Los Angeles Clippers.
I also thought about a revolutionary Naturopath that taught me so much about healing the body naturally.
Then, I came up with a crazy idea…
It instantly improved how my ankle felt.
And the more I did it, the better my ankle got.
By day 6, my ankle was 100% pain-free and felt stronger and more stable than BEFORE I got injured.
The best part… I PLAYED BASKETBALL AGAIN, BUT THERE WAS NO PAIN!!
Afterward, I cried again, but they were tears of joy!!
When I told them what I did, my basketball buddies laughed and said I was crazy.
They called me a “dreamer”.
But, I didn’t care.
Because I had nothing to lose and everything to gain.
I threw my ankle braces away.
After months of late nights, early mornings, and lots of trial and error…
I created a complete, at-home healing system with incredibly reliable results:
- Heals new ankle injuries including ANY type and grade of ankle sprain.
- Heals old ankle injuries that never fully healed.
- Heals weak and unstable ankles.
- Even heals most Achilles, calf and foot injuries!
Since I was a fitness trainer, I was able to help all my clients (celebrities and athletes) whenever they got injured (which happened a lot!).
I was even on the news a few times!!!
The response from my clients was so overwhelming that a few of them eventually convinced me to make it available to everyone.
And even though it is incredibly complete, I always wanted to keep it SUPER simple and easy to do.
So, just follow along with me on any device and that’s it!
You get instant access to all the videos, which are short and focused on quickly giving you the information you need.
I will show you the absolute BEST rehab techniques, exercises, stretches, activations, holistic techniques, prehab techniques, etc….
These are techniques you will NOT find online anywhere else.
You will learn the perfect form for everything to get the best possible results.
It has taken many years of incredibly hard and dedicated work, but I am so humbled that over 100,000 people have healed themselves fully and fast with my program.
If you don’t believe me, please, check out all the reviews, including video testimonials, before and after pictures, etc. from people of all ages.
And listen, I know you’re probably still skeptical. That’s totally fair…
That’s why we have a very simple, no hassle, 30 day money back guarantee, so it’s completely risk-free to give it a try right now.
I created this program, because I don’t want others to go through all the pain and misery that I did!!
I don’t want anyone else to give up what they love…
Life is too short!!!
And now, there’s an easy way you can heal yourself and get back to your life.
I wish you all the best and thank you!!
Heal Right Now
REAL PEOPLE, REAL RESULTS
Just got your videos for the holistic rehab the other day. It has already helped and I am so grateful as I know Drs want to cut you open and ask questions later. My left ankle is very badly sprained, completely black and purple and swollen half way up my calf. I am an athlete and have zero intentions of being cut on now or in the future! It was a major eversion off a curb and I just want it to get back to normal. Thanks so much for putting this HEM ankle rehab together, it's a godsend! Have a beautiful day.
Warm regards,
Faith Washington BSPharm, RPh, CSCS, CPT
Hey there,
I literally purchased this program about 20 minutes ago, and now having gotten partially through the videos... The content is already blowing my mind and I feel like this will be information I'll carry with me the rest of my life... Thank you for this info! Clearly you are a master of PT.
Hello Mr. Malin,
I want to thank you for this website. In the end of november, I sprained my ankle and my doctor said that there is an avulsion fracture in my ankle(ATFL). I had really hard times after this incident. When I was looking for how to heal fast, I saw your website. I tried to do as much as different exercises that you showed. Now I face some difficulties during my daily life due to my foot but swelling is decreasing everyday thanks to exercises. Especially, the video about how to activate ankle is very beneficial for me.
Thanks for your support both mentally and physically.
Sincerely,
Orhun Oktar, Electrical and Electronics Engineer
Your program is great. I actually broke one ankle and sprained the other. I just got the cast off and will begin rehab on that ankle now.
I bought your Hem Ankle program in 2018 and used it very successfully with THREE ankle injuries. I am also interested to buy the programme for knees etc.
Heal Right Now
REAL PEOPLE, REAL RESULTS
Just got your videos for the holistic rehab the other day. It has already helped and I am so grateful as I know Drs want to cut you open and ask questions later. My left ankle is very badly sprained, completely black and purple and swollen half way up my calf. I am an athlete and have zero intentions of being cut on now or in the future! It was a major eversion off a curb and I just want it to get back to normal. Thanks so much for putting this HEM ankle rehab together, it's a godsend! Have a beautiful day.
Warm regards,
Faith Washington BSPharm, RPh, CSCS, CPT
Hey there,
I literally purchased this program about 20 minutes ago, and now having gotten partially through the videos... The content is already blowing my mind and I feel like this will be information I'll carry with me the rest of my life... Thank you for this info! Clearly you are a master of PT.
Hello Mr. Malin,
I want to thank you for this website. In the end of november, I sprained my ankle and my doctor said that there is an avulsion fracture in my ankle(ATFL). I had really hard times after this incident. When I was looking for how to heal fast, I saw your website. I tried to do as much as different exercises that you showed. Now I face some difficulties during my daily life due to my foot but swelling is decreasing everyday thanks to exercises. Especially, the video about how to activate ankle is very beneficial for me.
Thanks for your support both mentally and physically.
Sincerely,
Orhun Oktar, Electrical and Electronics Engineer
Your program is great. I actually broke one ankle and sprained the other. I just got the cast off and will begin rehab on that ankle now.
I bought your Hem Ankle program in 2018 and used it very successfully with THREE ankle injuries. I am also interested to buy the programme for knees etc.
Heal Right Now
Heal Right Now
15 YEARS. 100K HEALED.
Once I started HEM, the swelling and bruising subsided significantly and on the 4th day, I was walking comfortably again. I was shocked!
– Erikka Fernando
Thank you so much! It’s pretty amazing that I am doing as much as I am after a severe sprained ankle! Thanks for your support!!!
– Laurie Prindle
From the desk of Scott Malin, NASM-CPT
Creator, HEM Ankle Rehab
October 14, 2024
If you want to heal your ankle fully & fast…
And get back to doing what you love PAIN-FREE, without the fear of re-injury…
This will be the most important thing you ever do for yourself.
Here’s why:
My name is Scott Malin and fifteen years ago, I had to give up what I love… playing basketball. It literally crushed me to give it up!!
But, I had sprained my ankles so many times that I could no longer play.
Every time it happened, I used R.I.C.E. (rest, ice elevation, compression), but my ankles took months to heal and just kept getting weaker and more painful.
I tried everything, including ankle braces, but they made my ankles even weaker and then my knees started hurting too!
When I sprained my ankle one last time and had to crawl off the court, I knew I was done.
That night, I sat in my apartment and cried.
I was in my early thirties and thought I had to give up what I loved for the rest of my life.
But, I had no other option…
My ankles were just way too weak, stiff and unstable and painkillers/ice did nothing anymore.
As I lay in bed, staring up at the ceiling, I remembered back to when I trained with a clinician for the National Academy of Sports Medicine and Soft Tissue Therapist for the Los Angeles Clippers.
I also thought about a revolutionary Naturopath that taught me so much about healing the body naturally.
Then, I came up with a crazy idea…
It instantly improved how my ankle felt.
And the more I did it, the better my ankle got.
By day 6, my ankle was 100% pain-free and felt stronger and more stable than BEFORE I got injured.
The best part… I PLAYED BASKETBALL AGAIN, BUT THERE WAS NO PAIN!!
Afterward, I cried again, but they were tears of joy!!
When I told them what I did, my basketball buddies laughed and said I was crazy.
They called me a “dreamer”.
But, I didn’t care.
Because I had nothing to lose and everything to gain.
I threw my ankle braces away.
After months of late nights, early mornings, and lots of trial and error…
I created a complete, at-home healing system with incredibly reliable results:
- Heals new ankle injuries including ANY type and grade of ankle sprain.
- Heals old ankle injuries that never fully healed.
- Heals weak and unstable ankles.
- Even heals most Achilles, calf and foot injuries!
Since I was a fitness trainer, I was able to help all my clients (celebrities and athletes) whenever they got injured (which happened a lot!).
I was even on the news a few times!!!
The response from my clients was so overwhelming that a few of them eventually convinced me to make it available to everyone.
And even though it is incredibly complete, I always wanted to keep it SUPER simple and easy to do.
So, just follow along with me on any device and that’s it!
You get instant access to all the videos, which are short and focused on quickly giving you the information you need.
I will show you the absolute BEST rehab techniques, exercises, stretches, activations, holistic techniques, prehab techniques, etc….
These are techniques you will NOT find online anywhere else.
You will learn the perfect form for everything to get the best possible results.
It has taken many years of incredibly hard and dedicated work, but I am so humbled that over 100,000 people have healed themselves fully and fast with my program.
If you don’t believe me, please, check out all the reviews, including video testimonials, before and after pictures, etc. from people of all ages.
And listen, I know you’re probably still skeptical. That’s totally fair…
That’s why we have a very simple, no hassle, 30 day money back guarantee, so it’s completely risk-free to give it a try right now.
I created this program, because I don’t want others to go through all the pain and misery that I did!!
I don’t want anyone else to give up what they love…
Life is too short!!!
And now, there’s an easy way you can heal yourself and get back to your life.
I wish you all the best and thank you!!
Heal Right Now
REAL PEOPLE,
REAL RESULTS
Just got your videos for the holistic rehab the other day. It has already helped and I am so grateful as I know Drs want to cut you open and ask questions later. My left ankle is very badly sprained, completely black and purple and swollen half way up my calf. I am an athlete and have zero intentions of being cut on now or in the future! It was a major eversion off a curb and I just want it to get back to normal. Thanks so much for putting this HEM ankle rehab together, it's a godsend! Have a beautiful day.
Warm regards,
Faith Washington BSPharm, RPh, CSCS, CPT
Hey there,
I literally purchased this program about 20 minutes ago, and now having gotten partially through the videos... The content is already blowing my mind and I feel like this will be information I'll carry with me the rest of my life... Thank you for this info! Clearly you are a master of PT.
Hello Mr. Malin,
I want to thank you for this website. In the end of november, I sprained my ankle and my doctor said that there is an avulsion fracture in my ankle(ATFL). I had really hard times after this incident. When I was looking for how to heal fast, I saw your website. I tried to do as much as different exercises that you showed. Now I face some difficulties during my daily life due to my foot but swelling is decreasing everyday thanks to exercises. Especially, the video about how to activate ankle is very beneficial for me.
Thanks for your support both mentally and physically.
Sincerely,
Orhun Oktar, Electrical and Electronics Engineer
Your program is great. I actually broke one ankle and sprained the other. I just got the cast off and will begin rehab on that ankle now.
I bought your Hem Ankle program in 2018 and used it very successfully with THREE ankle injuries. I am also interested to buy the programme for knees etc.