Creating Strength, Mobility and Stability in the Ankles

Strength
When you sprain an ankle, the first thing that happens is the ligaments around the ankle joint strain or tear. That means they get significantly weaker. Most likely, you already had weak ankles before you got injured and that's the main reason you got a sprained ankle in the first place. But, now they get even weaker. If you are someone who has had multiple ankle sprains, your ankles are probably extremely weak. You may be wearing an ankle brace just to make sure your ankles don't continually twist. Certainly, that is the case in sports.

So, weak ankles are the primary culprit in ankle sprains and once you are injured, they will only get more and more weak over time. So, the first thing you have to do is create more strength in the ankles. Not only will this protect you from future injury, it will also help you heal much faster. Why? It's simple actually, the body responds very quickly to gentle exercises that promote the rebuilding of muscles tissue. As long as you make sure the exercises do NOT cause any nerve pain, the body will respond to it very positively.

And let's not forget that by creating more strength in the ankle, not only will you be much less likely to sprain your ankle in the future, you will also improve your quickness and agility. Most people don not realize how integral the ankles are to your overall movement. They are your springboard. The stronger your ankles become, the more power you can generate to move. So, increasing strength in the ankles is absolutely critical for recovering from a sprained ankle, but also for healthy ankles that you can depend on for life.

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Mobility
Okay, now let's talk about mobility... It's not just about strength. You also need to have some healthy mobility (or flexibility) in the ankles. When you sprain an ankle, the ankle actually over stretches, but then immediately after that, it gets very swollen and immobile. Scar tissue quickly develops. And that means you will continue to have decreased range of motion in the ankle well after your ankle heals. And of course, if your ankle cannot move naturally, then guess what? You are at a higher risk of injury yet again.

Think about it like this... you are walking along and you take a misstep. Maybe there's a crack in the sidewalk or a small hole in the grass. Your ankle twists to the outside and depending on far your ankle twists and how powerfully you twist it, you may have a mild sprain or a very serious one. However, if your ankle has ideal range of motion, it will be able to stretch to the side without causing injury.

So, in addition to strength, we want healthy mobility in the ankles for the proper range of motion you need. The best way to do this is with a set of very specific and gently stretches that teach the ankle how to move properly and safely. Without the rehab, your ankles will just stay very stiff and susceptible to re-injury. In addition, it will seriously hamper your speed and agility, nit to mention how high you can jump. If your ankles have less mobility, it is really hard to get optimal speed, because they cannot generate anywhere near as much power.

So, you need the combination of strength and mobility to ensure your ankles can withstand the twisting forces that cause ankle sprains. And again, good rehab is by far your best bet to achieve both things simultaneously.

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Stability
Stability refers to better balance, especially on one leg. Your ankle has all kinds of tiny stabilizer muscles that keep you balanced. When you sprain an ankle, these muscles can also get damaged. Plus, your the communication between your central nervous system and the injury can cause a problem. In other words, on top of the physical damage, you will have decreased function in the ankle, because the central nervous system won't be able to communicate as well. Think of it like central command trying to reach a field office, but the radio is damaged. You may only get static.

You have to rehab this as well. You have to gently let the body re-establish communication with the ankle for the best kind of healing. Then, you need to rehab your balance so that you can stabilize the ankle. Obviously, without stability, it is pretty hard to walk, run or jump safely. You absolutely have to have stability for safe and optimal movement. We do this by incorporating a whole series of specific balance exercises that teach your ankle how to get back to 100%. Plus, this obviously helps overall performance, because the better you can balance, the better you can move.

Taken all together, the H.E.M. system will show you how to achieve all three of these vital aspects of rehab. It systematically deals with each and every issue necessary for a full recovery. We hope you will take a little time to rehab your ankle properly, because if you don't take the time now, you will definitely pay later with the possibility of more pain, another injury, and decreased function in your movement.