Why can’t I just use rest and ice??

After a sprained ankle, everyone makes the same mistake… They think to themselves, ‘I’ll just rest and ice it until it feels better.’ But, what if I told you that’s actually the worst thing you could do? I know, it sounds counter-intuitive to some degree, but the research is very conclusive about this point. As long as you do not have a fracture of some kind and it’s just ligament damage (any kind of typical sprained ankle, grades 1 – 3), the faster you start doing ankle rehab, the faster and better you will heal.

On the surface, R.I.C.E. (rest, ice, compression, elevation) makes sense. Right after your ankle injury, the area swells up and pain sets in, making it hard to walk. Ice feels good and helps with the pain. Rest also feels good, because your ankle is throbbing. But, after a few minutes, the pain returns, so you have to keep icing for temporary relief. And then, on top of all that, bruising sets in too. It’s a frustrating and painful injury.

But, underneath all that, the body goes into overdrive in the first 48 hours. It sends in a few waves of powerful immune cells, called Macrophages. Their job is to clean out all the trash and debris from the injury and then re-build healthy muscle, tissue, etc. It’s brilliant, but invisible. You can’t see it. You can’t feel it, but it’s happening behind the scenes. So, the best thing you can do is try and support this fundamental immune response to an injury (hint, hint – ankle rehab).

Meanwhile, you are laying there and icing your ankle. Here’s the problem… ice completely disrupts and stops the body’s natural immune response to an injury. But hey, don’t believe me, check out the research here. Basically, ice stops the flow of Macrophages and can reverse the flow of lymphatic drainage, which means your body will NOT be able to get those powerful immune cells into your injured ankle and clean it out. And, it won’t be able to properly rebuild the ankle back to full health.

As for rest, obviously you have to rest your ankle to a certain degree, but if your ankle is almost completely immobile, the main risk is that it will heal very stiff and weak. You will NOT regain your ankle’s natural range of motion, strength and stability pre-injury. Rest is a part of the solution, but your body needs some gentle and specific movement in order to heal fully and fast.

The #1 Reason to do Ankle Rehab
You’ll heal FASTER!

Yep, a lot faster! The healing time for rest and ice is a minimum of 4-8 weeks. And most people still have very weak and stiff ankles afterward. They tend to keep re-injuring them and after a little while, they notice a substantial drop in their athletic performance and basic ability to move without pain.

With a really good ankle rehab program, you can expect to heal your ankle in about 3-7 days. Fortunately, an ankle injury is usually not super serious. The problem is that if you do not heal it properly, the injury lingers… in many cases, the ankle can stay weak and painful for years. And that’s when it becomes far more serious, because it can affect the way you walk and run, which will affect your knees, hips, etc…

So, a great ankle rehab program will get your ankles functional and pain free in about a week. If it’s a more serious injury (like a grade 3 sprain), it could take a few weeks, but hey, that’s a lot better than months or years!!

The #2 Reason to do Ankle Rehab
You’ll heal BETTER!

It’s great to heal fast, but it’s even better to heal fully. That means your ankle will be strong, stable and have healthy range of motion. Instead of being weak and stiff, you’ll be able to get back to doing all the things you love, with NO pain or inhibition.

Actually, many people who do a great ankle rehab program find that their ankles are better off than they were before the injury. By rehabilitating and strengthening your ankles, it will improve your speed, agility, jumping ability, balance, and more.

It doesn’t matter if you’re a professional athlete (I’m looking at you LeBron) or someone who just likes take long walks… we all take thousands of steps a day and we need our ankles to be healthy.

Many people have found us after they’re in bad shape. It’s not just their ankles that are in trouble. They have knee pain or hip pain. Their posture is all out of whack. And the root cause is the simple fact that they cannot walk or move correctly and that puts strain and pressure on every other joint higher up in the body.

So, taking care of your ankles, which are the base of your body and what ensure you can walk, run and jump safely are pretty important. So, if they’re weak or injured, take the time to show them some love with a good ankle rehab program. It will pay huge dividends for you.

The #3 Reason to do Ankle Rehab
Significant ankle protection from re-injury!

After the ankle injury, you’re going to eventually get to a point where you get back to your life. Ankle rehab will help get you there much quicker and better, but eventually, you should be able to start doing what you love again either way. Of course, without rehab, your ankle may still bother you and inhibit your movement, but you’ll probably at least be able to get back to your life. Here’s the BIGGEST issue… are you going to re-injure that ankle and start all over again?

And keep in mind, every time you re-injure the same ankle, it gets worse. It gets harder to heal it fully. It gets weaker and weaker and more prone to re-injury, like a vicious cycle. If you’ve hurt your ankle multiple times, you already know this.

So, making sure your ankle is strong and healthy is your best bet to protect it. I’m not talking about ankle braces (which I do NOT like – see here for why) or tape or wraps. They are crutches that will keep your ankles weak and immobile. I’m talking about getting your ankles back to the point of full health and even beyond that, to the point where they are so strong that you will bounce back very quickly or even instantly from a typical sprain. Your ankles will be so strong that they are able to withstand much more force than a typical ankle. Your ankles will be more protected than someone with ankle braces and it will be all natural!!

So look, if you have weak or injured ankles, my very strong recommendation is that you follow a rock solid ankle rehab program. It just works SO much better than rest and ice. And it’s 100% worth the time, because it will enable you to do the things you love in life without pain. And there’s no substitute for that!

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!

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