Scott Malin asked:




If you just had an ankle sprain, what should you do first?

First and foremost, 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. It can take anywhere from 1 week all the way up to many months. It depends on how severe you ankle injury is and how you choose to heal it. There are two main treatment options covered in this article. They are 2 very different, but popular ways to heal a sprained ankle. Depending on what you choose to do, your healing time will vary greatly.

How long should you rest and ice your ankle?

This is a great treatment option for the first two days. There is no question that rest and ice are very helpful in the first 48 hours. But, unfortunately, most people rely on this treatment well after the first 2 days. And that is where rest and ice alone become largely ineffective.

In fact, experts now believe that after that initial 48 hour period, rest and ice are actually one of the slowest and least effective ways to heal and prevent ankle sprains. Why? If you continue to rest your ankle and not do any other kind of rehab, your ankle will be very weak and stiff. Without more active rehab, rest cannot work to strengthen the ankle and increase healthy range of motion. And what about scar tissue, neuromuscular damage and other problems created by the ankle sprain? Rest cannot and does not address any of these things.

Ice is also an important component of healing a sprained ankle right after an injury. Ice is very helpful at containing and reducing swelling. But, recent research has shown that ice only reduces swelling for the first 2 days after a sprained ankle. We see people icing their ankles for weeks or even months after a sprained ankle and it does nothing to reduce swelling at this point. So, by continuing to ice your ankle after that initial period, you are basically wasting valuable time that could be much better spent on more effective rehab and healing techniques.

In short, since the main problems created by the injury are never properly addressed with rest and ice after the first 2 days. And since the ankle will never heal properly, the overall healing process can take a very long time. For example, the average healing time with rest and ice is 1-2 months, but can actually take much longer than that. Some people take more than a year to feel pain free again. And even then, your ankle will still be weak and your range of motion will be diminished.

What is ankle rehab?

Rehab is the process of fully healing a sprained ankle. After the initial period of rest and ice, and assuming you don’t have a break or fracture in your ankle, you need to begin doing active rehab almost immediately. Active rehab will increase strength in your ankle and quickly reduce swelling, bruising and stiffness. It addresses all the different kinds of damage from the injury and goes about healing it in a natural, safe and effective way.

You will find a wide variety of active stretches, exercises and other specific rehab techniques that have been proven to speed up the healing process dramatically as well as decrease your risk of future injury. Active rehab for a sprained ankle is by far the best way to ensure you heal properly and safely. Typically, people who follow a good ankle rehab treatment are walking pain free in about a week. Compared to rest and ice alone, that is a very dramatic improvement.

Not only that, experts now believe that not only do people who follow a good active rehab program heal much faster, they also heal much better. By correcting range of motion and muscle imbalances in the ankle joint, you will get two more significant benefits:

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. Improves speed, agility and lateral quickness- Weak ankles cannot move very well. Added to that, people put on tape and braces to further inhibit their ability to move laterally or with speed. A good rehab treatment like H.E.M. changes all that. It unshackles your ankles and gets you back to your true potential. By improving strength and range of motion in the ankles, you will be able to move with significantly more power and speed.

Which ankle rehab treatment do you recommend?

We recommend H.E.M. as our #1sprained ankle rehab treatment, because it is very simple to do, but also very powerful. H.E.M. works by healing all the damage from a sprained ankle (ligament weakness, scar tissue, neuromuscular damage, diminished range of motion, etc). One of the things we like most about H.E.M. is that it requires no equipment, takes a few minutes a day, and is extremely simple to understand and follow for anyone at any age or level of fitness. People tend to start feeling the healing benefits of H.E.M. almost immediately, because it addresses the main issues from the injury and the body responds very quickly.

If you would like to learn more, please click the H.E.M. Ankle Rehab Treatment

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