Just one sprained ankle
can affect you
for life

watch the #1 mistake people make

Just one sprained ankle
can affect you
for life

watch the #1 mistake people make

Just one sprained ankle
can affect you
for life

watch the #1 mistake people make

“Several new studies in people and animals suggest that a single sprained ankle can alter how well and often you move for LIFE. In one study, students with chronic ankle instability moved significantly less than the other students, taking about 2,000 fewer steps on average each day.”
 Don’t Just Walk Off a Sprain, Gretchen Reynolds, The New York Times, September 9, 2015

“Several new studies in people and animals suggest that the effects of even a single sprained ankle could be substantial and lingering… A single sprain led to far more inactivity throughout their lives.”
 Don’t Just Walk Off a Sprain, Gretchen Reynolds, The New York Times, Sep. 9, 2015

New Studies

Three new studies, each co-authored by Tricia Hubbard-Turner, a professor of kinesiology at the University of North Carolina at Charlotte, has found that just ONE sprained ankle can have serious long term affects if NOT properly healed.

In the first study, Dr. Hubbard-Turner and her colleagues recruited 20 college students with chronic ankle instability, which is caused by a sprained ankle that was never fully or properly healed… (it means that the ankles were stiff, weak and had limited range of motion) and then the researchers chose 20 healthy students and asked all of them to wear a pedometer for a week. The researchers controlled for variables like sex, B.M.I. and general health.

It turned out that the students with chronic ankle instability moved significantly less than the other students, taking about 2,000 fewer steps on average each day.

In a second study, done with young adult mice, the researchers mildly sprained some of the rodents’ ankles and compared them to a control group that had no ankle injuries. They let the mice with sprained ankles rest for several days before giving all of the animals access to running wheels and also testing them for balance by inking their feet and having them skitter along a narrow beam. The researchers followed the mice for a year…

At the end of that time, the mice whose ankle ligaments remained untouched were:

  1. Running significantly more mileage on their wheels than the mice that had had sprains, even though, presumably, the injury had healed long ago.
  2. The animals with past sprains also continued to slip during balance testing far more often than the control mice.

In the third study,  they continued to follow and test the same groups of mice until they passed away from old age. They found that the consequences of a single ankle sprain continued to impair their movement for the rest of their lives. The mice that had experienced an ankle sprain ran less and more slowly throughout their entire lives than the healthy mice.

“In these animals, a single sprain had led to far more inactivity” throughout their lives than among the animals with intact ankles, Dr. Hubbard-Turner said.

The Problem:

PROLONGED REST

The Problem:

PROLONGED REST

First of all, you have to respect and understand the body’s natural healing process if you want to fully recover from an ankle injury…

Step 1 of the healing process is inflammation and it is a vital part of the healing process… By the way, recent research has clearly shown that ice is NOT effective for reducing swelling or healing a sprained ankle.) For more on that, please read (Do NOT Ice a Sprained Ankle >).

So, right after the sprain, the injured area becomes inflamed and painful. Just stay calm…  it’s just a natural part of the healing process! But, what should you do?

Rest is very important for healing a sprained ankle

Rest is very important for healing a sprained ankle. No one in their right mind would dispute that fact. After an injury, your body has sustained damage and a certain amount of rest allows the body to start the repair process.

Without rest, your body will NOT have the time and ability to repair the damaged tissues, ligaments, muscles, etc. That is simple common sense.

But, the question is…
HOW MUCH REST?

Unfortunately, many people assume that since rest is good, prolonged rest or complete rest must also be good. That is not the case. Prolonged rest actually does more harm than good when healing an ankle sprain. So, in a nut shell, rest is good, but too much rest is NOT good.

Why? YOUR ANKLE CANNOT HEAL BY ITSELF. And that’s what you’re forcing on your ankle by just resting it…  Your ankle will atrophy and remain weak, immobile and unstable.

That’s why these studies are now showing that an ankle which never fully healed will negatively affect your overall movement for the rest of your life.

In addition, weak, stiff, unstable ankle have a few serious issues that can linger for life:

  1. They can be painful for months or even years
  2. They are at a high risk of re-injury
  3. They can negatively affect other areas of the body (i.e., knees, hips and low back)

So, healing an injury fully and properly is really important. If we are talking about sprained ankles, then it is actually extremely critical, because weak and unstable ankles will change how you walk. This can lead to pain in the knees, hips and low back. 

So, prolonged rest is NOT the answer… it is a serious problem that can negatively affect your movement for the rest of your life. So, now let’s look at what you can do to fully heal your ankle, whether it is a new or old injury.

(Please, note: If you have a fracture, you DO NEED complete rest. It’s always best to get an x-ray and consult with your doctor after an injury. But, if you do NOT have a fracture and the injury is capable of rehab, then the sooner you begin, the better. If you have a fracture, as soon as it heals, your body will NEED ankle rehab as soon as possible, but just wait until it heals first.)

The Solution:

Ankle Rehab

The Solution:

Ankle Rehab

If you want to fully heal your ankle and not have all of these issues, then just follow this simple rule… let the ankle REST most of the day, but then add in some gentle and progressive REHAB techniques that reduce swelling, bruising and pain.

Then, slowly and gently move and strengthen the ankle in the coming days and weeks. You don’t need to rehab a sprained ankle for more than 20-30 minutes a day and then you can rest. Your ankle will get targeted rehab for strength, stability and healthy range of motion and then be allowed to rest again. This is a proven and safe formula for fully healing your ankle.

H.E.M. Ankle Rehab System

HEM Ankle RehabThe H.E.M. Ankle Rehab System was designed as a simple, but powerful, scientifically backed 3 step system you can do at home to fully and quickly heal a sprained ankle. It is extremely effective at reducing swelling and pain quickly and also significantly improves strength, stability and healthy range of motion in your ankles to get you back to full health and protect against future injury without the need for ankle braces.

AND THIS IS RELLY IMPORTANT… H.E.M. ANKLE REHAB WORKS FOR OLDER INJURIES TOO. So, if you have an old injury that never healed properly, you can still regain stability, strength and healthy range of motion by using H.E.M.

And remember, a good ankle rehab program is much more than just a few random exercises you can find on the internet. It must be a step by step program that allows you to rebuild the strength, stability and range of motion in the ankles, from the ground up.

That is why the H.E.M. Ankle Rehab System actually contains a REHAB and PREHAB section. The rehab section shows you exactly how to heal your ankle after a sprain or the steps you take for an older injury. And then, once your ankle is healthy again, the prehab section shows you how to protect and strengthen a healthy ankle to improve overall performance and reduce the risk of injury.

Here are just a few benefits of fully healing your ankle:

  • Pain Free Movement – walking, running, hiking, jumping, etc.
  • Full Range of Motion in the Ankles – this helps the overall movement of your whole body (remember, the ankle joint is the base of your body) and helps PROTECT the knees, hips and low back from injury.
  • Improved Speed, Agility and Quickness – a healthy strong ankle will perform better in sports & life.
  • Increased Strength and Stability in the ankles – overall balance and coordination improves significantly with healthy ankles.
  • Lower Risk of Future Injury without Ankle Braces – you won’t need inhibiting ankle braces that slow you down and weaken your ankles, while also putting your knees at risk of ACL and MCL injuries.

Never Ignore

PAIN

Never Ignore

PAIN

The key to successful ankle rehab is to use pain as your guide… Slowly, gently stretch and exercise a sprained ankle with specific techniques that improve circulation, range of motion, strength and stability. But, you should NEVER do anything that causes pain.

If you feel any pain, then back off. You are not ready for that stretch or exercise yet. Focus on the stretches and exercises that you can do with NO pain. Remember, a little bit of soreness is okay and to be expected.

Another important point… do NOT want to do too much, too fast. People sometimes get excited