How to help a sprained ankle
Have you recently sprained or twisted an ankle? If so, you are probably in a lot of pain and there is considerable swelling, bruising, and stiffness. You are probably aware of the conventional system known as R.I.C.E. (Rest, Ice, Compression and Elevation). I’m sure you’ve heard everyone tell you to elevate your ankle, ice it and rest. But, that may not be the best way to rehabilitate your ankle. Here are some of the most common questions related to an ankle sprain answered by a top fitness trainer.
When you first sustain an ankle injury, the strain on the ligaments leads to pain, stiffness, swelling and bruising. Depending on the severity of the sprain, you should consider getting x-rays to make sure that nothing is broken. If there is something broken, obviously, you need more serious medical attention and you should not follow the advice below until you are well on the road to recovery.
How long does it take to heal a sprained ankle?
It depends on how severe your sprain is and what system you use to rehabilitate your ankle. There are two main systems for rehabilitating a sprained ankle. R.I.C.E., an old and outdated system and H.E.M., a cutting edge new system for dramatically reducing the time involved in fully recovering from an ankle sprain. Depending upon which system you choose, your healing time will be dramatically different.
What is H.E.M.?
H.E.M. is a cutting edge new system for healing a sprained ankle. Instead of spending weeks or even months unable to walk normally and get back to your daily activities, people are walking normally again within 3-5 days instead of 2-4 weeks. They’re back to playing sports within a week. In addition, this system strengthens your ankle and increases flexibility which reduces your risk of future injury dramatically.
Major benefits of H.E.M.:
Pain free walking in days.
Back to sports in about a week.
Increases strength & flexibility.
Heals neuromuscular damage.
Reduces your risk of future injury.
Helps correct muscle imbalances.
May reduce knee, hip, & back pain.
Simple… only takes minutes a day.
Anyone can do it.
What is R.I.C.E.?
The model known as R.I.C.E. or Rest, Ice, Compression, and Elevation is still quite popular today. Unfortunately, it is the slowest and least effective way to heal and prevent ankle sprains.
Major Drawbacks of R.I.C.E:
Takes at least 2-8 weeks to heal.
Does not increase range of motion in ankle.
Does not repair nerves.
Does not strengthen ankle.
Increases risk of ankle injury in the future.
Increases risk of knee (A.C.L. - Anterior Cruciate Ligament) and hip injuries.
Who developed H.E.M.?
A top certified trainer with the National Academy of Sports Medicine developed this system after years of research and study into body dynamics and fitness. Fortunately, there have been incredible breakthroughs in fitness and physical therapy over the last few years and we have a much better understanding of how the body works and what it responds to the best.
Is H.E.M. difficult to do or time consuming?
Not at all. It has been designed for everyone to be able to use, no matter what their age or fitness level. Whether you are a professional athlete or an elderly person you will see incredible results from this simple and easy to do system. Plus, the whole program takes just a few minutes a day.
Are there any other benefits of H.E.M.?
Yes… Everyone wants to heal quickly. But, by rehabilitating the ankle properly, you not on heal much faster, but you also increase strength and flexibility in the ankle. By correcting range of motion and muscle imbalances in the ankle joint, you will get two more significant benefits:
1) You will be at much lower risk for future ankle injury: When people sprain an ankle, the joint naturally has decreased flexibility and strength. This means that after the injury, when you return to your normal activities, you are at greater risk of re-injuring it. If you rehab your ankle properly, it will actually be stronger and more flexible than before you injured it, significantly decreasing your risk of future injury.
2) You actually decrease the risk of knee, hip and back injury. When you have inflexible and weak ankle joints, you will stand, walk and move differently. Even though it goes unnoticed by most people, I can see it as clearly as night and day. It will take a little time, but eventually you can expect to have serious issues that go way beyond your ankles. Why? By standing, walking and moving in a limited ways, you will create bad posture and muscle imbalances which move up the body like a domino effect. But. by properly rehabilitating the ankle through strengthening, flexibility and neuromuscular efficiency, you will dramatically reduce the risk of injury and pain in your knees, hips, and lower back.