It’s All About Functional Movement
What is the point of working out if it’s not making your life better? Sometimes I ask people why they chose to do an exercise (aka biceps curls – you know who I’m talking about…) and they either have no idea or it’s just to make their arms look better (come on, bro, enough with your arms! ). I mean, I get the reason, but what if the exercises you choose to do are actually REDUCING your functional movement? And what does that mean? It means your body will not work as well, which leads to muscle imbalances, chronic pain and a much higher injury risk.
Instead, I always start by asking which exercises would give you the most bang for your buck? Which exercises will help make you look good, while also IMPROVING functional movement. Improving functional movement means you will improve coordination and strength, while also improving your body’s ability to move in different directions and planes with balance, power and flexibility. This lowers your risk of chronic pain and injury and helps you move better in sports and life.
Okay, so can we agree that these are the kind of exercises you want to focus your time on? If you agree, then have another look at lunges. They tone your legs and butt, burn lots of calories and also strengthen your glutes and core, while improving flexibility in your hips, ankles, etc.. Plus, they are super functional. Almost every sport and everyday life requires some kind of lunge movement. Yes, this is a love letter to lunges and I don’t care who hears me… I LOVE YOU LUNGES!
It’s All About Good Form
Okay… it’s not enough to love lunges… You have to use good form or they won’t love you back! Check out the image above. It gives you all the notes you need to get the most out of lunges. What I love most about them is they really challenge your balance. They’re hard to do the right way. In the beginning, you’ll feel wobbly. Good!! That’s all those little muscles in your body working to keep you from falling. It’s a full body exercise that will make you sweat! You might feel creaky. It may be hard to get the full range of motion. That’s okay… just do what you can. As time goes on, try and get the full range of motion of the exercise.
Then, when you’re ready, add some weight. Kettlebells are great, but you can also hold dumbells. Heck, you can even hold heavy books or water jugs. You’ll start to get the motion down and it will start to feel a lot more fluid and natural. Good, now you’re ready to challenge yourself some more. Here’s the really good news. You can do ALL kinds of different lunges in different angles, planes and with different amounts of power (static, walking, jumping, etc).
Here’s a quick example… Reverse lunges:
You Can Do Lunges Anytime, Anywhere
You get the idea? There are all kinds of different lunges you can work up to… As you know, I created HEM Ankle Rehab and I use lunges to also help challenge your ankles and balance. It’s a great way to start increasing strength, balance, and flexibility in your ankles. It’s just one little tool, but man, it’s a good one!
Oh and I forgot the best part… you do NOT need a gym for this incredible exercise. You don’t need weights or equipment. You can do them anywhere, anytime. I do them sometimes when I’m walking my dog. Yeah, I’m doing lunges over here!!
So, get after it. Start incorporating lunges into your workouts. Or here’s a thought… If you’re at your desk for more than 1 hour. Stand up and do 3 sets of lunges on each leg. Oh yeah… get the blood flowing and make your body move functionally for 5 minutes. It certainly does NOT hurt to strengthen your glutes more, since most people sit all day!
You don’t need a full workout. Just get them in throughout the day. The thing that will surprise you the most is how much BETTER you get at doing them. And then, you’ll notice you move better throughout the day too, just naturally.
So, that’s my love letter to lunges. I hope you learn to love them too!!
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 ,| -
Casey Moriarty, Owner, The Runner's Resource ,| -
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
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
,
|
-
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 ,|
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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