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 need crutches. In some cases, there may actually be a fracture! The point is that you should NOT underestimate a sprained ankle, because it’s not something you can afford to ignore…
Inside the ankle, there will be a lot of bruising and tissue damage with a lot of waste getting trapped in the ankle joint. To make things worse, scar tissue may develop. The ankle will feel very weak and unstable. You will have pain for weeks, months and in many cases, it can last for years.
So, the most important question is… what is the best sprained ankle recovery strategy?
But, before we get to that (and we will), let’s quickly discuss what NOT to do…
What does NOT work
If you ask your friends, they will tell you to rest and ice your ankle until it feels better. But, here’s the problem… rest and ice have been shown to be completely inadequate for healing a sprained ankle. There are a lot of reasons, but I will briefly cover it here…
Basically, a ton of recent research has suggested that rest and ice does not heal ANY of the damage from the injury, nor does it strengthen or stabilize the ankles. In fact, rest and ice may actually set you up for a very long recovery with weak ankles that are at a HIGH risk of re-injury. The reason is that rest and ice does NOTHING proactive to heal the injury and ankles do NOT heal themselves. It’s a wait and see approach that doesn’t work, unfortunately… For more on this, please read: Ice a Sprained Ankle?
Sprained Ankle Recovery
Okay, so what works best for a sprained ankle? The key is to heal the damage in the ankle and then improve strength, stability and healthy range of motion. In other words, you have to manually fix the damage instead of waiting and hoping it will heal itself, because it won’t!!
The first thing you need to do is start removing the swelling and waste from the ankle joint. Remember, the ankle sprain will cause a lot of swelling and if you just rely on ice, it could get trapped in there for a long time. Instead, we want to manually remove the swelling with safe and gentle techniques that improve healthy circulation.
Next, it is important to gently and safely improve strength and stability in the ankle. We have to rebuild that weak, unstable ankle from the ground up. Otherwise, it will stay weak for a long time. That’s why we see so many people relying on ankle braces, but that causes a number of problems…
One, it keeps the ankles weak, because the brace is a crutch that never allows the ankle to stabilize on its own. And two, braces immobilize the ankle, which places a great deal of strain on the knee. In a nut shell, ankle braces keep the ankle weak and unstable and force your body to move in an unnatural way, which can increase the risk of injury. For more on this, please read: Ankle Braces Increase Sprains.
To avoid all that, you want to naturally and slowly increase strength and stability in the ankle. It will not only help you move faster and better, it will also protect you from future sprains!
Lastly, we have to dramatically improve healthy range of motion in the ankle. That means creating good mobility and flexibility in the entire ankle joint, because it was meant to move in many different directions. Remember, your feet and ankle are what come into contact with the ground, so making sure that is natural and healthy is absolutely vital to all the other joints in the body.
HEM Ankle Rehab
We developed HEM to fully and quickly heal a sprained ankle.
It is the #1 selling sprained ankle at home treatment. HEM Ankle Rehab will show you how to heal your ankle, step by step, at home, without any equipment. It works fast and it’s very easy to do. You can expect a FULL ankle recovery and strong, healthy ankles at a much LOWER risk of re-injury.
If you would like to learn more about our system, please click: HEM ANKLE REHAB
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
-
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 ,|
From Scott Malin, NASM-CPT, CES
Creator, HEM Ankle Rehab
August 26, 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-
-
-
-
-
-
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 ,|
-
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
August 26, 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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