The #1 Reason You Have To Rehab Your Ankle Sprain

An ankle sprain is the #1 most common related sports injury and for good reason. Your feet are what come into contact with the ground and almost all of us have very tight calves and unstable ankles. There are a lot of reasons for this, but basically, too often we wear uncomfortable and unnatural shoes and sit way too much, while stretching and moving far too little. So, when you run, jump, move laterally, etc., it’s very easy to twist an ankle beyond its healthy range of motion and tear ligaments that hold the ankle together.

If you have an ankle sprain (new or old), you already know how much it can impact your life. You will have a lot of swelling, bruising and it will be very difficult to walk. It can take weeks or months to be able to walk and run without any pain. But, up to 1/3 of people still have pain 1 year later and there are studies which show the ankle can stay weak and unstable for life, after just 1 sprained ankle!

And here’s the really scary part… if you change the normal and healthy movement patterns of your ankles and feet, bad things will start to happen. Remember, the ankles and feet are the base of your body and determine how you come into contact with the ground, so if they are messed up, it will start to affect your knees, hips, low back and more.

All of this means that it is very important that you heal your ankle sprain fully. You do not want a lingering weak, unstable and potentially painful ankle that hinders your ability to move naturally and safely. So, let’s take a look at what works and what doesn’t…

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)

watch this

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)

watch this

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)

watch this

Ice will NOT help your ankle sprain

The #1 reaction people have to an ankle sprain is to ice it. It’s been passed down as the treatment of choice for decades, but as it turns out, ice is actually very harmful to the healing process, according to recent research.

Ice became popular, because it’s cheap, easily available and inhibits the communication between nerves and muscle, which makes the area goes numb. And the numbness is what gives you short term pain relief. So, people quickly began to claim that it must be a great strategy for healing… But, is ice actually healing your injury or just providing a little pain relief for a few minutes? Is it reducing inflammation? Do you even want to reduce inflammation?

As it turns out, studies show that ice stops the body’s natural healing process, and is therefore, NOT a good idea. For example, as it turns out, you DO want inflammation after an injury. Inflammation is step 1 of the body’s process (steps 2 & 3 are the repair of the injured area and finally, the remodel back to full health). But, you need step 1 to be completed first. Inflammation has a purpose… it shuts the injured area down and alerts the body to send in powerful waves of immune cells to clean out the area and then repair it back to health.

Since, ice interferes with inflammation, it can sabotage the entire 3 step healing process of the body. For example, it means your body will NOT be able to send in the proper waves and amounts of immune cells and that can stop or inhibit how well you repair and remodel the ankle.

Studies have also shown that ice stops lymphatic drainage, which is absolutely necessary to remove the waste and debris form your injury. To make it worse, it has been shown that ice can actually REVERSE the flow of waste back into the injured area.

So, we do not believe that the short term benefit of a little pain relief is worth the price of the damage it can cause long term. If you want to read more about this, please see our article: Do NOT ice a sprained ankle

The #1 Reason you need to Rehab an Ankle Sprain

In addition to the dangers of ice, we also want you to be aware of the dangers of rest. After an ankle sprain, of course you have to rest the injury. And you should find out if you have a fracture (you need an x-ray) as soon as possible. If it’s broken, you have to immobilize it until the break heals. But, if it’s just a sprain (even a severe one), you need to start an ankle rehab program as soon as possible.

Studies have shown, very convincingly, that ankle rehab is very powerful and achieves dramatic results. Not only do people heal much better, they also heal much faster. Typical results are pain free walking in about 3-7 days versus weeks or in most cases, months of recovery with the rest and ice protocol.

In addition, people who do a high quality ankle rehab program have improved ankle strength, stability and healthy range of motion, which translates into much better movement, including agility, balance, speed, quickness, etc. Think about it… if you can move without any tightness, pain, instability and inflexibility, you will be able to move much freer and better. In fact, if done right, ankle rehab should get your ankle stronger and more stable than BEFORE you injured it.

Even more important, having healthy, strong ankles protects the other joints above it (knee, hips, low back), because you will be able to move naturally and safely which means the other joints will NOT be put in dangerous positions when you move. It helps your whole body move and perform much better.

Lastly, having strong and stable ankles means that you will be at a much lower risk of re-injury without the need for ankle braces, tape or wraps. You will be able to move naturally and pain free and without the constant worry of spraining those ankles again and again. If you want to read some studies about the benefits of ankle rehab, please check out our article: Lifetime Consequences.

HEM Ankle Rehab

We created HEM Ankle Rehab as a complete ankle healing system that works for any type of ankle injury, including new or old ankle sprains as well as all other types of ankle, foot and calf injuries. We designed HEM to ensure it is safe and easy to do for people of all ages and activity levels.

You can do HEM at home, without any equipment and it only takes a few minutes a day. Just follow along with the easy step by step videos or ebook (you get both) on any device.

If you have an ankle sprain or any other type of new or old ankle injury, please begin a high quality ankle rehab program as soon as possible. It will help you in the short and long term and get back to what you love as soon as possible.

Try HEM For Free

hurry, ends soon!

15 YEARS.  100K HEALED.

Results in First Week

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

Results in First Week - Laurie Prindle

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

Play
Play
Play

From the desk of Scott Malin, NASM-CPT
Creator, HEM Ankle Rehab
March 01, 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…

So, just PAY WHATEVER YOU WANT FOR FULL ACCESS!!

My goal is to help as many people as possible, so just pay whatever you can afford to get full access for life.

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!!

Try HEM For Free

hurry, ends soon!

Try HEM For Free

hurry, ends soon!

15 YEARS.  100K HEALED.

Results in First Week

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

Results in First Week - Laurie Prindle

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

Play
Play
Play

From the desk of Scott Malin, NASM-CPT
Creator, HEM Ankle Rehab
March 01, 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…

So, just PAY WHATEVER YOU WANT FOR FULL ACCESS!!

My goal is to help as many people as possible, so just pay whatever you can afford to get full access for life.

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!!

Try HEM For Free

hurry, ends soon!

REAL PEOPLE, REAL RESULTS

Average rating:  
 193 reviews
 by Loren Axberg on HEM Ankle Rehab, verified buyer
blowing my mind

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.

 by Orhun Oktar on HEM Ankle Rehab, verified buyer
very beneficial

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

 by Dillon Tidwell on HEM Ankle Rehab, verified buyer
GREAT

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.

 by Hennie Prinsloo on HEM Ankle Rehab, verified buyer
Used on 3 injuries successfully

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.

 by Andrew Vill on HEM Ankle Rehab, verified buyer
Thank you for helping me recover quickly

I'm emailing you as a way of saying thanks for the great help your program has given me. I re-sprained my ankle while playing badminton on Monday and thanks to your program, I'm on track to train again this Saturday. Just 5 days to get back on track for this season's tournaments! My ROM is even better than it was pre-injury. Again, many thanks.

Page 1 of 39:
«
 
 
1
2
3
 
»
 

Try HEM For Free

hurry, ends soon!

REAL PEOPLE, REAL RESULTS

Average rating:  
 193 reviews
 by Loren Axberg on HEM Ankle Rehab, verified buyer
blowing my mind

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.

 by Orhun Oktar on HEM Ankle Rehab, verified buyer
very beneficial

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

 by Dillon Tidwell on HEM Ankle Rehab, verified buyer
GREAT

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.

 by Hennie Prinsloo on HEM Ankle Rehab, verified buyer
Used on 3 injuries successfully

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.

 by Andrew Vill on HEM Ankle Rehab, verified buyer
Thank you for helping me recover quickly

I'm emailing you as a way of saying thanks for the great help your program has given me. I re-sprained my ankle while playing badminton on Monday and thanks to your program, I'm on track to train again this Saturday. Just 5 days to get back on track for this season's tournaments! My ROM is even better than it was pre-injury. Again, many thanks.

Page 1 of 39:
«
 
 
1
2
3
 
»
 

Try HEM For Free

hurry, ends soon!