Kelly Clarkson gets a Sprained Ankle

You would have to look close, but it's a fact that Kelly Clarkson sprained her ankle only moments before taking the stage for the taping of the VAS Celebrates Soul last night on VH1.  We have to give her props for putting on high heels and going on stage and performing.  It must have been very painful!

Here is Kelly in her own words:

Funny part of the evening is I twisted my ankle in a pair of heels right before the show started in a freakin' pot hole on the street!. Hurt like hell but still one of my favorite shows I’ve ever been a part of!”

Kelly, we hope you won't just follow R.I.C.E. (rest, ice, compression, elevation) and will give H.E.M. a try, so you can heal up the right way.  We know you don't want to have ankle pain the next time you perform!  We wish you the best!

Osi Umenyiora's ankle could sideline him a month

It's football season and that means a lot of sprained ankles.  Not because they are necessary, but because pro athletes rarely have strong, flexible ankles.  They have incurred so many ankle injuries over their careers that when they get to the pro level, it is just a regular occurrence.

But, what most people do not understand is that the ankle weakness actually inhibits their performance tremendously.  Not to mention the downtime and loss revenue from being injured.  Remember, strong ankles mean a stronger, healthier athlete and one at a lower risk of injury.

New York Giants defensive end Osi Umenyiora suffered a sprained ankle in the second quarter of Monday night's 49-24 loss at New Orleans and did not return.


Giants coach Tom Coughlin said he did not know the extent of Umenyiora's ankle injury immediately after the game.


Team officials declined to specify which ankle. Giants officials initially said Umemyiora was probable to return, but early in the second half he was listed as out for the remainder of the game.


Linebacker Mark Herzlich also suffered a sprained ankle, but said X-rays taken came back negative. However, he did not return to the game because there was pain in the ankle and it was sore.

Slow-healing ankles, feet playing havoc at fantasy crunch time

A lot of people think that pro athletes have the best care and the best trainers. In some cases yes, but it's not always what you might think. In most cases, athletes are pressured into playing injured and their injuries just keep getting worse. In other cases, athletes are not given the right tools to heal completely before getting back out on the field.

The bottom line is that people (even pro athletes and trainers) still hold onto the old model of healing an ankle sprain. And that means rest, ice and wait. And that means very badly healing ankles that take a long time. It really does take active rehab to heal an ankle AND reduce the risk of injury. An ankle sprain is not a necessary injury, but it is the #1 sports related injury, because athletes do not take the time or care to heal properly. But, doing so can be a real life saver to a career and the team itself. And don't forget, strong, mobile ankles translates into faster, more agile athletes.

But, unfortunately, many people, even pros are still doing the wrong things regarding their ankles and they are paying the price. Just take a look below at what Bill Carroll, a Sports Illustrated commentator, says about ankle sprains...

We've gotten to the point where high ankle sprains are just "HAS" in the discussion. It's common enough now to have its own acronym, but there's still not a lot of understanding. While no high ankle sprain is good, like any sprain, there are degrees of sprain. A sprain is a tearing of a ligament, in this case the one between the tibia and fibula, and yes, mild tearing means a mild, low-grade sprain. Peterson's low-grade sprain leaves the medical staff some hope he can be back this week, even in a limited role. That said, he'll need to do more than just run. That's the easy part, so don't be fooled by "Peterson's running at practice!" reports. His ability (or inability) to accelerate and cut will be the tough part. The Vikings will give Peterson every chance to play, but Toby Gerhart is more likely to be back at RB1 this week.

Running Form has Been Forgotten

What do I mean by running form has been forgotten?  Simple... hunter gatherers used to run all day and night.  They had the ability to run back to back to back marathons without any issue at all.  To them, a marathon would have been a nice short run, not some kind of special feat.  Yet, today we think running 26 miles is a major accomplishment.  People train for months or years to be able to run 26 miles.

And worse yet, people get all kinds of injuries when they try to run longer distances, especially sprained ankles, shin splints and knee pain.  What has happened to us as a species that we can no longer run as our bodies were meant to do for hundreds of thousands of years?  Well, we have simply forgotten how to run naturally.

Think about it... these people ran hundreds of miles and didn't have expensive running shoes.  They either did it barefoot or with very minimal protection.  Their feet were rugged and their ankles were strong.  And they were running on natural terrain, not concrete.  Their bodies were mechanically aligned to be able to run incredibly long distances without injury or pain.

Today, we go to a gym or run on sidewalks and think 2-3 miles is a good workout.  We wear incredible stiff shoes that do not allow our feet or ankles to move naturally.  And basically, we are huge wimps that cannot do much of anything without pain or injury.  It's honestly a pretty sad state of affairs, but it doesn't need to be that way.

So, the first thing you need to do is try running barefoot or using minimal protection and very lightweight, thin soled shoes (like Vibram's or Nike Free shoes).  Then, you need to make sure you run on natural surfaces, like sand, grass, tundra, etc...  Don't run on treadmills and don't run on concrete.  The impact is very hard on your knees and ankles.

Lastly, you need to learn proper running form to best protect yourself.  You can't stand straight up and pound your heels into the ground, because that will set you up for a lot of problems.  if you are interested in learning more, check out one of my favorite books on the subject, called "Born to Run" by Christopher McDougall.  It's a great read and you will learn a ton from it, so you can enjoy running without the pain.

How do I heal a sprained ankle?

This question is asked tens of thousands of times a day.  If you ask most people what they should do for a sprained ankle, you will usually get the same answer... rest and ice it. R.I.C.E. (rest, ice, compression, elevation) is the most common treatment for a sprained ankle, because it's been around forever.  But, just because something is old, doesn't mean it is the best solution.  A lot of times, people get stuck in the rut of thinking that older things are better.  But, in the realm of rehab, that is usually not the case and it definitely is not the case with a sprained ankle.

The H.E.M. Sprained Ankle Rehab System is a relatively new treatment that has been shown to significantly reduce the time it takes to heal AND dramatically improves the quality of the healing process.  It has literally helped tens of thousands of people recover from a sprained ankle much faster and better than rest and ice alone.  So, why don't more people know about H.E.M.?  Well, it's still relatively new.  And we are trying to break through the myths and misunderstandings of how the body heals.

You see, the whole reason H.E.M. was created is due to the fact that rest and ice is extremely slow at healing a sprained ankle.  Not only that, it also happens do a very poor job at it.  I am an avid basketball player and got sick of waiting 2 months every time I sprained one of my ankles.  I wore ankle braces, then got sick of wearing them and sprained them again.  The ankle braces made me slow and my ankles always hurt afterward.   Being an expert on the body, I decided to research ways to speed up the time and quality of the healing process.

A few years later, I had developed the H.E.M. Ankle Rehab System.  And the results I got with clients and athletes astounded even me.  I continued to work out the kinks in the system until it was perfect and got the best possible results.  Today, it is beyond question that the H.E.M. system works much faster and better than rest and ice alone.  With the H.E.M. system, people heal in about a week instead of months.  And they are at much lower risk of future sprains.  And they find their ankles are much stronger and not in need of braces or wraps.

So, why do people still suggest the old method of rest and ice?  It just comes down to the fact that the word on H.E.M. just hasn't spread far and wide yet.  It is spreading fast, but most people still rely on the ancient method of sitting around and waiting for the ankle to heal by itself and suffer for months while the ankle slowly heals.  And they keep re-injuring the same ankle.  And they wear braces and wraps.  And they get slower as their ankles get weaker and weaker.

So, if you have used H.E.M., spread the word, because you know how well it works.  You will be helping people get out of pain a lot faster and reducing their risk of injury significantly.  Help us spread the word so that people don't have to suffer longer than necessary.  So, the next time you hear someone ask what they need to do, you can give them an informed response that will really help them!

How Does H.E.M. Compare with other Ankle Rehab Programs?

We get a lot of questions regarding H.E.M. versus other rehab programs.  First of all, we have to make a distinction between at home rehab programs and PT (Physical Therapist) specialists.  For the purposes of this article, we are going to focus on at home rehab programs, since that is the purpose of H.E.M.

If you have the time and the money, going to see a PT specialist is a great option.  If they really know what they are doing, they will be able to watch how you walk, run, stand, etc... to see exactly which muscles are tight or weak.  They will be able to manually make changes on your feet, ankles and calves as well as design a unique program just for you.  The downside of this is that they are expensive and it is time consuming.

Scott Malin developed H.E.M., because the reality is that most people do not have the time or money for a PT specialist and need a rehab program they can follow at home that will give them great results.  And there is nothing out there that comes close to comparing with the advanced techniques Scott has developed and implemented in this ankle treatment system.

Truthfully, it is hard to compare H.E.M. to any other ankle rehab program, because there aren't any that do what H.E.M. can do for you.  For example, H.E.M. is much more than a few exercises and stretches. It is a complete rehab system that incorporates the most effective healing techniques used for injuries that can be applied to the ankle.  And when it comes to the exercise and stretching system, it incorporates special techniques that are not seen in any other ankle rehab system.

For example, stretching alone does not increase muscle flexibility and range of motion.  There are special techniques necessary to get out knots, scar tissue and adhesions that block your ability to have a healthy range of motion.  The complete H.E.M. Sprained Ankle Rehab System will show you exactly how to easily and quickly remove these barriers to healing so you get the most out of every stretch and exercise.

And speaking of exercises, H.E.M. is the only system that incorporates not only a complete rehab exercise program, but also a complete prehab exercise program too!  That's really important, because once your ankle is healed, you will want to keep doing a few exercises that will really ramp up the strength in your ankles and protect them from future sprains!

The last fundamental difference between H.E.M. and the other programs out there is the fact that H.E.M. does not require or promote the use of equipment or ankle braces.  It is our belief that ankle braces, wraps, tape, etc... actually weaken your ankles and put you at risk for knee, hip and back injuries.  For example, it has been convincingly shown that an ankle brace can increase the risk of an ACL tear in the knee.  It is so much better to simply have strong, flexible ankles that increase your speed and agility and decrease your risk of injury.  And that is exactly what the H.E.M. Sprained Ankle system will do for you.

One last note- we created H.E.M. to be easy to follow and understand and quick to do.  We want you to heal a sprained ankle quickly and then be at a lower risk in the future.  That is our whole goal and we have a 100% money back guarantee to back it up.  We wish you the best of luck on healing your sprained ankle and hope you will download H.E.M. now so you can start getting out of pain today.  Own your copy of the H.E.M. Sprained Ankle System.

Sprained Ankle Q & A #2 with Creator of H.E.M.

Question: Does H.E.M. Ankle Rehab work for people with all types of sprains, including high sprained ankles?

Answer: Yes, it does.  That's a very common question I get.  H.E.M. is not specific to the most common lateral sprained ankle.  It is a comprehensive healing system that focuses on the entire ankle, calf and foot.  So, it does not matter if you have a high ankle sprain or a typical one, H.E.M. is going to really help you get out of pain fast.

Question: What about the grade of sprained ankle?  Does that matter?

Answer: As you know, there are 3 grades of a sprained ankle.  #1 being the most mild and #3 being the most severe.  With a grade 1 sprain, there is usually some tearing, swelling and pain, but people can usually walk on it right afterward.  healing time with rest and ice is usually about 2-3 weeks.  Grade 2 sprains are more serious and a grade 3 sprain means a total rupture and is pretty serious.  if you are just using something like R.I.C.E. (rest, ice Compression and Elevation), it can take 2-3 months or longer to heal.  

Question: You keep referring to rest and ice.

Answer: Well, that's what most people rely on to heal a sprained ankle.  And so, I'm giving you the average healing time using the most common method.

Question: What about your method?

Answer: Much shorter healing time and much better quality of healing.  If you are using H.E.M., for a grade 1 sprain, you will probably be out of pain within 3-4 days.  With a grade 2 sprain, probably more like 5-7 days and with a grade 3 sprain, probably about 7-10 days.  But, remember the more serious the sprain, the more important it is to get it checked out by a doctor first and make sure there isn't a fracture.

Question: What if there is a fracture?

Answer: Then, you should hold off any any kind of rehab until you are ready.  Your doctor will let you know when you are ready.

Question: What if someone has been in a cast for 6-8 weeks... will H.E.M. still work?

Answer: Absolutely.  In fact, H.E.M. will be even more important for someone like that.  Once, you get the okay to begin some rehab on your ankle, you will have a lot of scar tissue build up and tremendous weakness and inflexibility.  You need to really get in there and rehab the ankle joint properly and that is what H.E.M. is all about.

Sprained Ankle Q & A #1 with Creator of H.E.M.

Question: Scott, when it comes to a sprained ankle, what do you consider the biggest myth out there today?

Answer: Probably, the biggest myth is the idea that rest and ice alone are enough to fully heal a sprained ankle. That is a total myth. I mean, apply that to any other kind of joint or muscle injury in the body. If you had a shoulder injury, would you just rest and ice it? Probably not. You would include a regimen of stretching and exercises to get it back to full strength.

But, with the ankles, people are under the mistaken idea that rest and ice are enough. Not only does it take significantly longer to heal the ankle, but there are other problems. Scar tissue develops, there is limited range of motion and of course, general weakness. If you don't address these things during the healing process, rest and ice are not going to get the job done by themselves.

Question: So, how long does the typical sprain take to heal?

Answer: That all depends on what you do... if you just rest, ice, elevate and compress it like most people, it could take months. And once you think it's healed, because you don't have any pain, you're not out of the woods. that ankle is going to be weak and stiff and could easily have another sprain at the slightest provocation.

If, on the other hand, you have strengthened your ankle, removed the scar tissue, dealt with the neuromuscular damage and improved healthy range of motion, then you will be at a much lower risk of a another sprain. But, that's not the only benefit... you will also heal much faster.

I don't know why exactly, but the body just loves a more active form of rehab when healing. You don't want to push too hard... it should be gentle rehab, but the body will respond very quickly to active and gentle healing techniques. So, if you were to follow the H.E.M. Sprained Ankle Rehab Program, you could expect to heal within a week.

Question: That seems very optimistic. Is that really accurate?

Answer: I realize it seems like it's too fast to heal something like a sprained ankle, especially if there is a lot of swelling and bruising. But, the simple fact is that it works. The body responds very, very quickly to these rehab techniques. I've seen it with my own ankles and my own eyes with my own clients as well as the thousands of people who have used this system. I can guarantee you that will never think about healing the same way again once you have used it.

Question: Can this system be applied to other areas of the body?

Answer: Some of the techniques can be applied to other areas to reduce swelling, bruising and help remove scar tissue. But, the exercises and stretches are specific to the ankles in this book.

Question: What would be your biggest piece of advice to anyone with a sprained ankle right now?

Answer: Pretty simple... don't wait to start rehab. First, go get an x-ray and make sure you don't have a fracture. get the okay from your doctor for rehab and then start right away. The sooner you get going, the sooner you will heal and the less damage you will face in the long run.

Question: One more quick question...

Answer: Sure.

Question: Does H.E.M. work for people who have older sprains?

Answer: Yes, it does. It works for people who sprained their ankle weeks, months or even years ago. It works for people who have chronically weak ankles. It will help your body heal the damage you created from the original injury and strengthen your ankles until they get back to full health. Granted, it may take a little longer when you have an old injury, because there will now be more damage. But, that does not mean you are stuck with immobile, weak and painful ankles forever. It just means you need to go through the healing process and go through the system until you are 100%.

Scott Malin, N.A.S.M.-CPT, is a top strength and conditioning coach and has trained many athletes and celebrities. he is also the author of many other best selling fitness books.

If you would like to learn more about H.E.M., please click The H.E.M. Sprained Ankle Rehab System

A Sprained Ankle Welcome

This blog is dedicated to helping people with a sprained ankle. We want to help you learn how to avoid sprains as well as strengthen weak ankles and reduce the healing time if you have an ankle sprain. We welcome your comments and posts, so please contribute...