Welcome to our sports and athletic training site. This site is about diet and weight loss help, along with advise on better health and exercises from our athletic training forum.

  The Breakthrough System Using the H.E.M. system gets you results quickly and safely. For most twists and sprains, my clients are walking normally again within 3-5 days instead of 2-4 weeks. In addition, their ankles are stronger and more flexible than before they got hurt! This system is so simple to do and takes only a few minutes a day. The H.E.M. system guarantees that you will rehab your ankle sprain as quickly, safely and effectively as possible. "Many thanks for the book. It was a miracle! I sprained my ankle badly, the bruising was above my ankle bone & through to the other side. I followed the book more or less to the letter & within 4 days I was back out running again. My husband was also amazed & I would thoroughly recommend it to anyone who needs it." - Helen C, Leicestershire, United Kingdom Maximum Results - Minimum Time If you have had a previous ankle injury and used the R.I.C.E. system, you already know it does not yield quick results. It can take anywhere from 2-8 weeks and in some cases up to 4 months! First of all, ice is only effective for the first 36-72 hours. After that, you will notice the ankle is still very swollen, bruised and stiff. But, the R.I.C.E system says at that point, you should just rest and wait. Well, left by itself, the ankle will heal very slowly and poorly. That's where the H.E.M. system is so revolutionary. Instead of months, you can expect to be walking again in just days. Not only that, the healing results will be significantly better than on R.I.C.E. You can expect your ankle to be more flexible, stronger, and at much lower risk for future injury. "Works like magic almost. Foot felt MUCH better after one try at it. Anyone with ankle problems or even if you want to prevent any sprains by getting it stronger...this program is the real deal. No BS... Very easy to understand and very effective."     Ripsik N, Tujunga, CA For most twists and sprains!   Common symptoms of ankle sprain include pain and swelling to the outer (lateral) aspect of the ankle joint. Ankle sprains tend to increase in pain and swelling hours after the injury (usually, the injured person still expects normal function), as compared to ankle fractures where weight bearing is immediately met with pain. Twisting injuries of the ankle often results in a sprain. Fractures occur from more violent twisting or blunt force injuries (motor vehicle accidents, falls, or high contact sports). Some more serious indicators of ankle injury include: marked swelling, deformity, inability to bear weight on the ankle, and pain while at rest.

  Evaluation of the injured ankle includes an examination for neurovascular integrity (a check of pulses, feeling, and toe movement). Bone x-rays will determine the presence of fracture.

  Treatment includes ice packs and elevation of the ankle for 24 to 48 hours. Crutches are useful in all cases to avoid weight bearing on the injury. More serious sprains will be benefited by splinting (half cast), but most minor sprains can be effectively managed with a (Ace) bandage wrap. Acetaminophen, aspirin or anti-inflammatory (ibuprofen) are useful for pain control.

  Orthopedic consultation should be part of the follow-up. Ankle sprains can take up to 4-6 weeks to heal. Those who return to work after several weeks will often require additional ankle support (Aircast). Re-injury is common if adequate time is not allowed for recovery.