Do not ice a sprained ankle.
“Ice and complete rest may delay healing instead of helping.”
Gabe Mirkin, M.D., Creator of R.I.C.E. (rest, ice compression, elevation)
Everyone knows about R.I.C.E. (Rest, Ice, Compression, Elevation). In a nut shell, R.I.C.E. suggests you should rest and ice a sprained ankle. But, recent research has actually found that ice STOPS the healing process in its tracks and prolonged rest cannot repair strength and range of motion. So, ice actually inhibits the immune system in repairing and healing your sprained ankle and rest never lets you get back to full strength.
I know… it’s the exact opposite of what everyone has been telling you and you may not believe it. But, the reality is that ice is ONLY good for short term pain management. Basically, it make the area numb which reduces pain levels for a little while. But, the cost is heavy. By icing the area and reducing circulation, your body cannot get the immune cells into the ankle to help clean up the damage and begin the repair process.
What you need to understand is that the body’s healing response to an injury is brilliant and you want to help it, not get in the way and stop it. So, let’s take a closer look at rest and ice and how they harm the healing process of a sprained ankle.
10 Biggest Problems with R.I.C.E. for a Sprained Ankle:
- Takes 1-2 months to heal a sprained ankle.
- Up to 30% of people still have pain 1 year later!
- Does not properly or fully heal ankle damage.
- Does not improve range of motion in ankle.
- Does not heal nerve damage in the ankle.
- Does not improve strength in the ankle or calf.
- Does not improve strength in ankle stabilizers.
- Does NOT reduce risk of future sprained ankles.
- Gives you a false sense of security when you are out of pain.
- Decreases overall speed and jumping ability, since ankle never fully heals.
Remember, swelling is the body’s first line of defense after a sprain. It helps immobilize the joint so you don’t do anymore damage. If you just rest and ice, the swelling will go down at a very slow rate by itself. In addition, scar tissue will most likely develop which really inhibits how far and well your ankle can move. Of course, just using rest and ice will help ensure that this inflexibility and weakness will never improve.
One of the biggest issues with rest and ice as a primary treatment is that it does not confront one of the most important aspects of the healing process. When you get any kind of injury, there is always damage to the nerves and the ability of the central nervous system to communicate with them. We take this kind of communication for granted and just assume our body will do what we tell it to do. But, if you don’t deal with this damage, the body will be slower to respond after an injury and even once you heal, if you don’t do proper rehab. Rest and ice do next to nothing to heal this neuromuscular damage.
Think about this for a second… you have a sprained ankle and you are sitting around with your foot up on something for weeks or months. When you stop using muscles, you know that they get weaker. If you continue to rest and rest without any strengthening or stretching, not only will your ankle heal much slower, but it will always be more susceptible to injury, because all the stabilizer muscles that protect your ankle will be severely atrophied.
One of the biggest mistakes people make is going back to their regular life once they feel good again. The problem is that your ankle is still really weak and susceptible to injury. Most people never even consider it. A recent study by the NCAA showed that students who did not rehab their injury were 70% more at risk for the same injury to happen again.
So, what does all this mean? You need HEM Ankle Rehab, which is the best at home rehab program for fully healing a sprained ankle.
HEM will help ensure you heal all the damage from a sprained ankle which will help ensure you have a healthy body. It’s safe and works fast and will help ensure you stay safe in the future.
Secret of the Pros
Everything You Need To Heal At Home
So, Why Rehab?
Most people think rest and ice will heal their ankle (even a severe sprain), but they end up with chronic ankle instability… 30% still have pain one year later!
And that causes all kinds of muscle imbalances in the body, which can lead more serious injuries, repeated ankle sprains and chronic ankle pain. It’s a terrible domino effect that can last for life.
That’s Where Rehab Comes In.
A great rehab program significantly improves how a sprained ankle heals. It eliminates pain fast and ensures your ankles are strong and stable with healthy range of motion, which helps prevent future sprains.
Rehab Is The Key To
Healing Ankle Injuries Fast
Recent studies have shown that rehab heals ankle ligaments safely and effectively. It’s the difference between the people that don’t heal a sprained ankle and the ones that do!
Injured Ankle
Without Rehab
Injured Ankle
With Rehab
HEM Ankle Rehab “Rehabs” Your Ankle
HEM is a complete ankle rehab and prehab program for the entire ankle, foot and calf complex. This is a very thorough program that contains so much more than anything else you can find online, but it’s still easy to do.
Scott will coach you through every step, as if you are with him, one on one. Just follow along with the videos to rebuild your ankle from the ground up.
You can expect pain free mobility and strong, stable ankles that are protected from an ankle sprain, without ankle braces!
REAL PEOPLE, REAL RESULTS
-
Casey Moriarty, Owner, The Runner's Resource ,| -
Steven Kornfeld, CPT, PES, CES, FMS ,| -
Wayne Slappy, S.H.O.T.T.S. Basketball Academy ,| -
Greg Shaible, DPT, Licensed Physical Therapist ,|
From Scott Malin, NASM-CPT, CES
Creator, HEM Ankle Rehab
August 23, 2025
Fifteen years ago, I had to give up what I love doing most… playing basketball. I sprained my ankles so many times that I could no longer play. It was devastating.
Like you, I used R.I.C.E. (rest, ice elevation, compression), but my ankles healed so slowly and badly, they eventually got so weak, I would sprain them just walking down the street!
Being a fitness trainer, the only thing I had going for me was a fascination with helping people get out of pain and strengthening their bodies.
So, I decided to research all the cutting edge techniques to heal an ankle sprain much faster and better than R.I.C.E.
After months of research, I discovered that icing an injury can have a negative affect on the body’s healing process. Studies show that ice can actually slow down healing and too much rest left the ankles weak and unstable. This was shocking, but only part of the story…
New research was suggesting a much more proactive approach to healing that involved much better rehab techniques proven to dramatically speed up the speed and quality of the healing process.
Instead of months, healing took only days. And, if you had a chronically weak ankle that was in pain, these techniques would quickly strengthen and stabilize the ankles.
I kept improving on these techniques, drawing from many different disciplines and simplified them.
Eventually, after many more months of trial and error, I created a simple at-home healing system with very reliable results.
Since I was a fitness trainer, I was able to help all my clients (celebrities and athletes) whenever they got injured. I was even on the news a few times.
The response from my clients and friends was so overwhelming that a few of them eventually convinced me to share it with everyone.
Today, I am humbled that over 100,000 people have healed fully and fast with my program.
So, if you have any kind of ankle injury (new or old), just follow along with me in the videos and I’ll show you exactly what to do until you are completely pain free.
My message is simple… you do not have to give up what you love. And you do not have to live with chronic pain from old injuries. Life is too short and there is a better way!
I truly hope you will start using my program so you can get your life back and do what you love, pain free (and yes, I still play basketball every week and LOVE it!)
Thank you!
Scott
Heal Your Ankle FAST ⇣
30 day money back guarantee
15 YEARS. 100K HEALED.
Secret of the Pros
Everything You Need To Heal At Home
REAL PEOPLE,
REAL RESULTS
So, Why Rehab?
Most people think rest and ice will heal their ankle (even a severe sprain), but they end up with chronic ankle instability… 30% still have pain one year later!
And that causes all kinds of muscle imbalances in the body, which can lead more serious injuries, repeated ankle sprains and chronic ankle pain. It’s a terrible domino effect that can last for life.
That’s Where Rehab Comes In.
A great rehab program significantly improves how a sprained ankle heals. It eliminates pain fast and ensures your ankles are strong and stable with healthy range of motion, which helps prevent future sprains.
Rehab Is The Key To
Healing Ankle Injuries Fast
Recent studies have shown that rehab heals ankle ligaments safely and effectively. It’s the difference between the people that don’t heal a sprained ankle and the ones that do!
Injured Ankle
Without Rehab
Injured Ankle
With Rehab
HEM Ankle Rehab
“Rehabs” Your Ankle
HEM is a complete ankle rehab and prehab program for the entire ankle, foot and calf complex. This is a very thorough program that contains so much more than anything else you can find online, but it’s still easy to do.
Scott will coach you through every step, as if you are with him, one on one. Just follow along with the videos to rebuild your ankle from the ground up.
You can expect pain free mobility and strong, stable ankles that are protected from an ankle sprain, without ankle braces!
100,000 PEOPLE HEALED-
Steven Kornfeld,
CPT, PES, CES, FMS
,
|
-
-
Wayne Slappy,
S.H.O.T.T.S. Basketball Academy
,
|
-
Greg Shaible, DPT,
Licensed Physical Therapist
,
|
-
Casey Moriarty,
Owner, The Runner's Resource
,
|
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Steven Kornfeld, CPT, PES, CES, FMS ,|
-
Wayne Slappy, S.H.O.T.T.S. Basketball Academy ,|
-
Greg Shaible, DPT, Licensed Physical Therapist ,|
-
Casey Moriarty, Owner, The Runner's Resource ,|
From Scott Malin, NASM-CPT, CES
Creator, HEM Ankle Rehab
August 23, 2025
Fifteen years ago, I had to give up what I love doing most… playing basketball. I sprained my ankles so many times that I could no longer play. It was devastating.
Like you, I used R.I.C.E. (rest, ice elevation, compression), but my ankles healed so slowly and badly, they eventually got so weak, I would sprain them just walking down the street!
Being a fitness trainer, the only thing I had going for me was a fascination with helping people get out of pain and strengthening their bodies.
So, I decided to research all the cutting edge techniques to heal an ankle sprain much faster and better than R.I.C.E.
After months of research, I discovered that icing an injury can have a negative affect on the body’s healing process. Studies show that ice can actually slow down healing and too much rest left the ankles weak and unstable. This was shocking, but only part of the story…
New research was suggesting a much more proactive approach to healing that involved much better rehab techniques proven to dramatically speed up the speed and quality of the healing process.
Instead of months, healing took only days. And, if you had a chronically weak ankle that was in pain, these techniques would quickly strengthen and stabilize the ankles.
I kept improving on these techniques, drawing from many different disciplines and simplified them.
Eventually, after many more months of trial and error, I created a simple at-home healing system with very reliable results.
Since I was a fitness trainer, I was able to help all my clients (celebrities and athletes) whenever they got injured. I was even on the news a few times.
The response from my clients and friends was so overwhelming that a few of them eventually convinced me to share it with everyone.
Today, I am humbled that over 100,000 people have healed fully and fast with my program.
So, if you have any kind of ankle injury (new or old), just follow along with me in the videos and I’ll show you exactly what to do until you are completely pain free.
My message is simple… you do not have to give up what you love. And you do not have to live with chronic pain from old injuries. Life is too short and there is a better way!
I truly hope you will start using my program so you can get your life back and do what you love, pain free (and yes, I still play basketball every week and LOVE it!)
Thank you!
Scott
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