HEM Ankle Rehab Review – How To Heal A Sprained Ankle Fast

hem ankle rehab systemAs you may remember, I sprained my ankle over two weeks ago. When I surfed on the Internet with my ankle bundled up and elevated on my desk (as per RICE instructions), I found Scott Malin’s ebook H.E.M Ankle Rehab System and purchased it.

I’m glad I did!

The HEM Ankle Rehab book is one of those purchases where you get more than you expect. It’s actually two books: a rehabilitation program for ankle sprains and a prehab program for building strong and stable ankles. The pdf is all of 160 pages with lots of detailed pictures and instructions.

According to Scott Malin, the problem with R.I.C.E. protocol is that it’s slow, ineffective and outdated.  The HEM ebook presents an alternative treatment for ankle injuries.

It has three parts – the first two have instructions for treating the swelling, pain and stiffness associated with the sprain.  The third part consists of rehabilitation exercises for the ankle, including mobility, balance and strengthening movements.


I started applying the HEM program on my left ankle on the second day after my sprain and it really speeded the recovery process. Usually after the sprain your ankle is stiff as a board and painful even weeks after the injury. With the H.E.M protocol, I got rid of most of my stiffness in a few days and was able to start with the rehab exercises on the third day after the sprain.

ankle mobility exercise from hem ankle rehabI was walking normally at the end of the first week and returned to Flavia’s workout program on Monday.

I’m almost done with the rehab exercises in the first part of the book and will move on to the more demanding prehab exercises. I’m going to continue with the prehab program till my ankles are better than they were before my sprain. 🙂


Let me remind you again why it is so important to rehabilitate your ankle after even a small ankle sprain. In Scott Malin’s words:

But there is a more serious problem with R.I.C.E. that goes beyond the slow healing rate. It sets you up for many future ankle and potentially more serious injuries. You see, with the initial injury, you’ve weakened the ligaments around the ankle joint and they will now be much more susceptible to injury with much less provocation. In addition, scar tissue develops which inhibits a healthy range of motion in the ankle joints. So, if you do not specifically rehabilitate the ankle joint by strengthening and mobilizing it, you will be much more susceptible to injuries to the knees and hips. (p. 7, emphasis mine).

In other words, if you don’t want to end up a serial ankle sprainer like me, you had better do something about it!

If you want to know how to heal a sprained ankle fast, click here to grab your piece of HEM Ankle Rehab book.

Best Wishes,



The One Fitness Gadget You Should Have – Omron Hj-113 Pocket Pedometer

I have had my eye on the Omron Hj-113 Pocket Pedometer (walking style ii step counter) for quite some time. Two weeks ago I finally purchased my own piece.

I specifically wanted this Omron model because you can put in your pocket, bag or wear it around your neck and it still works fine. I own a Silva pedometer that’s in working order, but it has one flaw that makes it extremely frustrating to use. The Silva pedometer is attached to your belt with a clip, but if you attach it even in a slightly wrong position, its stops recording your steps. I could never know it was really recording my steps before I unattached it and checked the numbers.

And as far as I understand, the new models of digital Omron pedometers use accelerometers rather than mechanical pendulums to sense the movements, so they should be more accurate. They are less likely to count random bodily movements as steps.

Omron Hj-113 Pocket Pedometer – What It Tracks

The Omron pedometer records many other things than just steps:

  1. Number of steps
  2. Number of aerobic steps
  3. Calories consumed
  4. Fat burned
  5. Distance walked

The Hj-113 model also comes with a 7-day memory, which allows you to check your numbers from the last seven days. The pedometer automatically resets the counter to zero at midnight.

Omron Hj-113 Pocket Pedometer – Readying It for Use

Setting the pedometer ready for use was pretty simple and fast. It took me just a few minutes to read through  the instructions (okay, I confess I just gazed at them and then fumbled along!), put the lithium battery in place (included), set the time and weight. The most time consuming phase was measuring the length of my stride. After that my pedometer was ready to use.

What I most love about my Omron pocket pedometer is the fact that I can wear it around my neck in the morning and forget it till it’s time to go to bed in the evening.

Wearing my pedometer has been a great way to motivate myself to keep moving as much as possible during the day. I even created an Excel chart to track my daily steps. I have no actual baseline against which to measure, but I have been much more active after I got the pedometer than before it. Even rain and fog won’t prevent me from taking walks these days! 🙂



P.S. In my opinion, giving a pedometer as a  Christmas gift is a terrific idea, far better than buying some big ungainly piece of fitness equipment! Click here to check Omron Hj-113 pocket pedometers at  Amazon.com.