I know what you’re thinking… I’m crazy. Hold on before you make that judgment, because I promise I can change your mind. First of all, I do not mean that sprained ankle rest is something you should’t do. You should! What I am against and what the research has shown over and over again is that prolonged rest is very BAD for a sprained ankle.
And that is what most people do… they follow R.I.C.E. (Rest, Ice Compression Elevation) to the letter. In other words, they rest and rest and rest until their ankle feels better. There are some big problems with this philosophy.
Let’s take the major ones one by one:
Removal of swelling REQUIRES Muscle Activation
Anyone who has a sprained ankle knows how swollen they get. They turn into softballs in minutes and for most people, it takes months to fully heal. But, what if I told you the only reason it takes them so long to heal is because of HOW they are choosing to heal their ankles.
The body is pretty unbelievable and you have to understand how it works to help the healing process along. Prolonged rest actually hinders the healing process. Why? As you can see from the headline above, lymphatic drainage requires muscle activation. That means you have to stretch and exercise your swollen, stiff ankle to help it drain all the waste in the injured area. Without the movement, your ankle cannot effectively remove the swelling. And that’s exactly what prolonged rest does to you. It keeps your swollen ankle from draining properly.
So, just laying around in bed all day will not get your ankle healthy. In fact, it will ensure the healing process is sabotaged. Instead, the idea is to start doing gentle exercises and stretches as soon as possible to help drain the injured area.
Now, I am definitely NOT saying to overdo it. Their is a fine balance. You want to gently move and work the ankle, but you never want to cause any pain. Feeling a little soreness is okay, but if you feel ANY pain from ANY exercise or stretch, then you should immediately back off and move onto a better stretch or exercise for you. As time goes on and your ankle gets stronger, you can challenge yourself to more exercises.
Rest Does NOT Strengthen Ankles
After an ankle sprain, your ankle will be very weak, stiff and unstable. Guess what? Rest is never going to correct that. Rest is great after working your ankle. It enables you to regenerate muscle tissue. But, rest and rest alone is NOT good for rehabilitating an ankle sprain.
Remember, the idea is to gently help your body along the healing process. Doing safe, powerful ankle exercises and stretches ensures your ankle will fully heal. Yes, you should definitely rest BEFORE and AFTER ankle rehab, but you should NOT rest WITHOUT exercise.
So, as you follow a good sprained ankle treatment, your ankle will start to respond quickly and you will feel more stability and strength in the joint. As time goes on, that will continue to improve and you will find your ankle not only stronger, but more protected against future ankle sprains.
So, I hope you can see that I am not against rest. I am simply against rest to the exclusion of active ankle rehab, which your body absolutely needs to heal and get back to full strength. I hope that if you have a sprained ankle, you will take my advice and get that ankle moving as soon as possible. You will start seeing and feeling the benefits immediately.
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
-
Steven Kornfeld, CPT, PES, CES, FMS ,| -
Greg Shaible, DPT, Licensed Physical Therapist ,| -
Wayne Slappy, S.H.O.T.T.S. Basketball Academy ,| -
Casey Moriarty, Owner, The Runner's Resource ,|
From Scott Malin, NASM-CPT, CES
Creator, HEM Ankle Rehab
September 13, 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-
-
-
Casey Moriarty,
Owner, The Runner's Resource
,
|
-
-
Greg Shaible, DPT,
Licensed Physical Therapist
,
|
-
-
Steven Kornfeld,
CPT, PES, CES, FMS
,
|
-
-
-
-
Wayne Slappy,
S.H.O.T.T.S. Basketball Academy
,
|
-
-
-
-
-
-
-
-
Casey Moriarty, Owner, The Runner's Resource ,|
-
Greg Shaible, DPT, Licensed Physical Therapist ,|
-
Steven Kornfeld, CPT, PES, CES, FMS ,|
-
Wayne Slappy, S.H.O.T.T.S. Basketball Academy ,|
From Scott Malin, NASM-CPT, CES
Creator, HEM Ankle Rehab
September 13, 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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