Chronic Ankle Sprains

Chronic ankle sprains can really be frustrating.

Just when you think you’re healed enough to go back to playing or running, you injure you ankle again.

It seems that its getting easier and easier to sprain your ankle and you’re right.

With each sprain, your ankle gets weaker and weaker.

What’s worse is that ankle braces won’t help at this point. They just aggravate the problem.

But all hope is not lost.

You can recover.

I did.

After more than 30 sprains in my basketball career, I can honestly say that for the past 20 years I have not sprained my ankle one time and I’ve played hundreds of basketball games at a high level.

How did I do it?

How did I rid myself of sprains?

I followed a proven ankle rehab program called

It consists of a total of 3 exercises.

The first one reduces swelling and pain.

The second one restores range of motion, strengthens supporting muscles and repairs nerve damage.

The third one strengthens your jumping and running muscles.

Want to learn more about it?

Here’s the link: The Best Sprained Ankle Rehab Program

Sprained Ankle Rice – not the fast way to heal your ankle

Sprained ankle Rice is not the fast way to heal your ankle.

RICE is the first aid response to an injury. It is designed to minimize additional damage and give the person relief from pain. It has nothing to do with getting your ankle healed and is NOT a rehab method.

RICE stands for Rest, Ice, Compression and Elevation.

It is the most conservative thing you can do after an injury.

If you want to get better fast and you don’t want to miss out on your plans, you need an active rehab program.

The rehab program should reduce swelling fast, restore range of motion and strengthen the muscles that support your ankle.

And, one more thing. It should repair the nerve damage that occurred when you sprained your ankle. The nerves that were damaged tell your brain the position your foot is in and if they are not repaired and re-calibrated, medical science says you will most likely suffer a more serious sprain within 12 months of your first injury.

Here’s the program that I recommend:

If you don’t have torn ligaments or a fracture you can realistically get back to your life within 5 days.

Take a look at it and let me know if you have any questions.


Most common ankle injury

Most common ankle injury is the inversion sprain.

The inversion sprain happens when you step awkwardly and the outside of your foot is forced down to the ground so that the sole of your foot is facing your other foot.

Maybe a picture would be easier to understand. This is an inversion sprain.

Most common ankle injury

Most common ankle injury

Now that you know what the most common ankle injury is, you probably want to know the fastest way to get it healed so you can get back in action.

First of all, RICE is not a rehab method. Every doctor or so called expert about ankle injury as well as virtually every website on the internet scream the RICE.

RICE is a first response to injury only. If you follow the RICE protocol, just look at your calendar for the next 4-6 weeks and cancel every event that you have which requires you to run or be active because that is how long it will take you to get better.

RICE = waiting and watching your life pass you by.

There are other ways to get your ankle healed quickly, but unfortunately they aren’t free.

Good information that shortens your recovery time will save you days of frustration and get you back in action in as little as a few days.

The program I offer is one of those methods. Using 3 simple exercises that take only a few minutes to learn, the swelling in your ankle will be drastically reduced and you’ll start to restore strength and range of motion.

At the end of 5 days but no longer than 7 days you’ll be back in action at about 85-90%. The other 10% will come over a few weeks as you strengthen the muscles that support your ankle.

If you’re open to a new perspective on rehabbing the most common ankle injury, check out my program at

Rolled ankle

Rolled ankle or sprained ankle is the same thing. It is an ankle injury that can put you out of action for 4-6 weeks if you just follow the R.I.C.E. protocol that so many doctors and other experts push.

RICE stands for Rest, Ice Compression and Elevation and never has been a rehab method. It is a first response to injury, not just ankle injury but any injury.

The RICE protocol will have you waiting for the swelling to go down and resting until everything gets better on its own. Not gonna happen.

The longer you wait to start rehab, the more scar tissue your body builds around the injury and the harder it will be to restore range of motion and get back to your life.

To get on the road to recovery faster, you need to get the swelling down as fast as possible. The only way that I’ve found to reduce swelling is to use an ice bath and add movement.

The problem with adding movement is that it hurts. The main reason your body swells is to protect the injured ankle from additional injury. Your body tells you to stop doing what you’re doing because it feels that additional damage is occurring to your ankle.

By using some simple bio-mechanical principles, you can get the movement you need to “pump” out the swelling without the pain. You can learn the specific method by checking out my rolled ankle treatment program here.

Once the swelling is gone, you can start to restore strength and range of motion.

Other rehab programs have you doing a large number of exercises and you always wonder if you are doing them correctly. The method that I use, there is no way you can do the exercises wrong and in fact, there are only 2 exercises. One of the exercises accomplishes what other programs take 5 or 6 exercises to accomplish.

So if you want to get true, long lasting results using just 2 simple and easy to perform exercises, then you need to check out my ankle rehab program.

Here’s where to learn more about it. Rolled ankle treatment


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