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ankle rehab system
A simple, new approach with extraordinary results.
SCOTT MALIN, NASM-CPT
Dynamics of Motion™
H.E.M.
ankle rehab system
A simple, new approach with extraordinary results.
by,
Scott Malin, NASM-CPT
iii
Copyright 2009, Scott Malin
All rights reserved
No part of this book may be reproduced in any form or by any electronic or
mechanical means, including information storage and retrieval systems, without
permission in writing from the copyright holder, except by a reviewer who may
quote brief passages in review.
For information, contact: info@dynamicsofmotion.com
Caution: Not all exercises are suitable for everyone and this or any exercise
program may result in injury, Consult with your doctor BEFORE initiating this or
any exercise program. Rehab Ankle Sprain, the author and distributors of this
book disclaim and liability or loss in conjunction with the exercises, advice, and
instructions expressed herein.
Do not begin this program if you have an ankle fracture. A fracture is a partial or
complete break in a bone. In the ankle, fractures can range from the less serious avulsion injuries (small pieces of bone that have been pulled off) to severe
shattering-type breaks of the tibia, fibula or both. Ankle fractures are common
injuries that are most often caused by the ankle rolling inward or outward. Many
people mistake an ankle fracture for an ankle sprain, but they are quite different
and therefore require an accurate and early diagnosis.
Following an ankle injury it is important to have the ankle evaluated by a foot
and ankle surgeon for proper diagnosis and treatment. If you are unable to do so
right away, go to the emergency room and then follow up with a foot and ankle
surgeon as soon as possible for a more thorough assessment.
Keep in mind that results vary from person to person. Some people have a medical history and/or medical condition that may warrant individualized recommendation and, in some cases, drugs and even surgery. Do not start, stop, or change
medication without professional medical advice. Neither this, nor any book, is
intended to take the place of personalized medical care or treatment. Although I
am a certified trainer with the National Academy of Sports Medicine, I am not a
physical therapist, nor am I a medical practitioner.
iv
About The Author
Scott has been certified as a personal trainer by the National
Academy of Sports Medicine. He has worked privately with
many celebrities, athletes and high profile clients, helping
them achieve incredible results in health and fitness. Scott
is also one of the Co-Founders of Dynamics of Motion, LLC,
a well recognized leader in health and fitness.
v
Contents
Introduction iii
The Old Model 5
Rehab Step 1 - Hydrotherapy 10
Rehab Step 2 - Massage 14
Rehab Step 3 - Rehab Exercises 20
Nutritional Considerations 47
Prehab Overview 54
Prehab - Foam Rolling 61
Prehab - Stretching 75
Prehab - Exercises 97
Conclusion 116
vi
Praise for H.E.M.
“My daughter stopped using crutches after 2 days of treatment and after
7 days of treatment was back to her full training routine, going on to win
2 Silver and 1 Bronze medal in nationals. We all were amazed with such
progress and her USA coach, a professional for 35 years, did endorse
that he had never seen such a fast recovery.”
- Ralph Goetz, Singapore
“My daughter is a Team USA Synchronized ice skater in her final season.
We actually ordered the H.E.M. when she had a grade/level 3 inversion
ankle sprain. She needed to get back on the ice as soon as possible.
She was able to get back on the ice in three weeks. Amazing considering she could not even put any weight on it for one full week and other
skating parents told us her torn ligaments would mean 8 weeks off the
ice! We were very satisfied. Thank you so much!”
- Jeanette Kuiphof, La Mirada, CA
“This is by far the best spent money in my life. I would give a 1000 dollars for this system. I am one of those that does not believe until I see
and was very skeptical to buy this book and thought its just another
scam. But since it was my health involved 20$ ain’t that much and I gave
it a shot...guess what..I am ASHAMED to even doubt my choice at first.
After my sprain I was out for 10 days and applied RICE and then I bought
the book. Its my 10th day of using HEM program and HOLY COW I CAN
train without a problem. The book is very simple and clear it really takes
just around 10 minutes. I want to thank Scott for making this program. I
want to thank him for turning my life around because my training is my
life and Scott just made my life A LOT better. Its not much money and all
of you who suffered an ankle sprain 20$ is not much for giving a shot.
Believe me you will be thankful...it works like magic. Thank you Scott,
straight from the heart. Cheers!”
- Ciro Mihanovic, Split, Canada
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“Works like magic almost. Foot felt MUCH better after one try at it. Any
one 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 Nazaryan, Tujunga CA
“My daughter sprained her ankle very badly at school two weeks before
her dance studio’s first competition for 2008. Post x-rays, the doctor
didn’t feel that she would be able to be able to dance at the first and possibly the second competition. Desperate, I purchased your book. Amazing!!!! I’m please to share that not only was she dancing in only a week
she finished her competition this weekend without any additional ankle
support. Thanks again!!!”
- Kim Garito, Fort Mill, SC
“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 Christie, Leicestershire, UK
“I was SO impressed by this program! I sprained my ankle less than a
week ago, the doctor called it a “severe” sprain and told me to use the
R.I.C.E. method. I laid in bed for almost two days then found this program on the internet and thought why not give it a try. Within a day I
could already feel a difference, and could actually bend my foot unlike
before. I’m now able to walk, almost normally, but wow what a difference!
Thank you!!! I can’t even imagine walking around my university campus
on crutches!”
- Chloe Radetzky, Calgary, AB Canada
viii
“Hello, I purchased this download on Sunday, I am a keen squash player,
playing 3-4 hours a week and had sprained my ankle on the Saturday
night, whilst drunk I am afraid, not whilst playing squash :-) I could walk
on Sunday but I was hobbling quite badly, ankle was very swollen and
stiff. Anyway, I downloaded the book and started following the program
and immediately felt a marked difference. I had injured my ankle many
times in the past playing basketball and felt I would be out of action for
a couple of weeks at least with this sprain. Well today, 3 full days after
following the program I played squash at lunchtime with no problems
whatsoever and I am looking down at an ever so slightly swollen ankle
whereas when I started you could not make out the ankle joint at all. I
will continue to use the program as a preventative routine and am very
happy I made the purchase.”
- Keith Murphy, West Sussex , UK
“Awesome! Been better than I have in years! I originally sprained my
ankle in the 80’s in High School landing on a volleyball at practice and it
has never been quite right since. Of course with age and weight I could
understand but when I would sprain it about once a year and it would
take forever to get it to where I could actually depend on it when on any
slanted or rocky surface. I always started to walk on it right away and
stretch it because that would always make it feel better but your steps
were AWESOME. I could not believe how it worked. I was going to break
down and go the doctor this time and I knew what they were going to say
so I decided to go look around online first and see if there was something
out there that I could try first. Thank goodness I did. I am doing wonderfully, noticed the difference that week and am better than I have been in
years.”
- Carrie Janak, Friendswood, TX
ix
“Thank you! I’ve been limping around for almost 2 weeks now and did
all the ice, soaking, ace bandage thingy which did nothing for the pain or
the re-swelling after I walked a little bit. I got the program and just wanted
to let you know, by the next morning the swelling was down by half! We
couldn’t believe how much the swelling went down overnight. Thank
you!”
- Anthony Ware, Chattanooga , TN
“You saved my job! I have probably a second level sprain in my right
ankle from running into the boards feet first playing hockey. I am working the Olympics and am required to be testing equipment on the Nordic
ski hill next week for the World Jrs. Ski event in Whistler. This is my third
day on the H.E.M. system and I find my ankle is significantly improved.
I am actually walking with a very slight limp. I find after the exercises, I
am in great pain but I can manage through it. The stair exercises were
impossible on the first day but by the third day, I was able to muscle
through them all. At least I know I am doing something instead of waiting
for it to feel better with the R.I.C.E. method. I visited a Sports Clinic and
discussed the idea with my doctor. He was quite impressed with the idea
and said “Go for it”. Thank you for giving me some hope to get me back
on my feet and back to my sports that I love as soon as possible. Most
importantly, you have saved my job.”
- Devon Spencer, Stittsville, ON Canada
“I bought this program from you in order to heal my ankle. I have
sprained my ankle 4 and half months ago. I was doing many rehab
techniques and they were effective, however only after a very long period
of time. I then used this program because my ankle was still swelled up
and after 4 days of using this program when I bought it, the swelling went
down by about 90%. So thank you!!”
- Omar Al Dafa, Doha, Qatar
x
“This information was fantastic, my sprain was extreme, I’m on my third
day and I’m already walking around, Thank you so much! Keep up the
great work!”
- Christian Lawson, Brooklyn, NY United States
“These Instructions are Amazing! I sprained my ankle on a Tuesday
evening, went to the doctor on Wednesday to make sure it wasn’t broken
and found out I had a stage 2 (out of 3) sprain. Wednesday afternoon I
went looking on the web for a better treatment than R.I.C.E. and found
H.E.M. After starting the treatment, I went bowling the following Monday
without any problems. Now it is exactly one week later and I have very
little swelling and can walk without limping. I have had many sprained
ankles in my life (I am a 55 year old woman) and I have never recovered
so quickly! Thanks so much.”
- Leslie Rossetti, Orlando, FL
“Worked wonders for high ankle sprain! Scott, I just had to send you
note about my son, Tom. I’m sure you get these all time, but well, when
thanks are in order, they are in order. Tom suffered a high ankle sprain
three weeks ago. Both an orthopedic surgeon foot and ankle specialist
and a rehab M.D. agreed it would take 4-6 weeks to recover from it and
play football again. I found your site on-line right after his injury. Tom
progressed so well he impressed the orthopedist and the Physical Therapist. He started to practice this week Monday, and played a full game
on Thurs. He did not miss a play (made 12 tackles with 2 sacks too).
Based on everything I have read about high ankle sprains - that should
not have been possible - so I have to give credit where it is due. I admit I
had my doubts that the program could work on a high ankle sprain - but
it did. Thank you for publishing your program and for making it available.
I am surprised it is not used more throughout the country. Keep up the
good work.”
- Larry Skoczylas, Midland, MI
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“Ankle A LOT better now! Back to running 30-40 miles per week. Healed
twice as quick!”
- Tim Gardner, West Mids, UK
“I sprained some of my lateral ankle ligaments whilst I was running. The
accident happened on a Sunday afternoon. I applied the “RICE” technique but couldn’t transfer much weight onto it on the following day. As I
had a skiing holiday booked for the following Friday, I was keen to make
a quick recovery. I printed your booklet off on the Monday afternoon and
started using the “HEM” model on the Monday evening. I’m pleased to
report that I made it to the skiing holiday! The recovery was remarkable.
Fantastic. I have since recommended to others.”
- Mark Jones, Cumbria, UK
“I am a Type 1 insulin- dependent, diabetic...consequently, any foot injury
is double complicated and of major concern to me. Had a terrible fall
on hard, ceramic tile floor. Ankle very bruised & swollen. Could not put
any weight on it, let alone, try to walk. After 3 days of the lousy R.I.C.E.
method......got online & downloaded your book. I consider myself a very
assertive, pro-active, in-control-- patient, due to my diabetic needs. Saw
immediate changes via the hydrotherapy, castor oil massages & exercises. It took me more than a week to walk.... yet, am certain it would have
taken much, much longer without your HEM method. This was all completed by your book instructions, & by me. Gave up on ALL traditional,
physician instructions. Not to mention, I am a former hospital management administrative director. I would recommend your instructions for
anyone with any such related injuries. Thanks for all your expertise &
instructional information! I complement you on your expert advice.”
- Eileen Monaghan, Lambertville, NJ
xii
“Around 2 months ago I badly turned my ankle playing football. The ankle
swelled massively and was amazingly colourful after a couple of days.
Walking was not an option! The ankle was placed in cast for 6 weeks
under the orders of an ankle specialist at the hospital. Naturally I thought
the ankle was going to be very weak once the cast was removed and
decided I needed a decent rehab program to get it back to the stage
where I could think about playing football (or soccer!) again. However
using the exercises in the program every day after the cast was removed
has taken away most of the stiffness I was left with. The ankle feels very
strong again, and the doctor was amazed at how quickly I was walking normally. I have been told that I shouldn’t play football for another 3
months, however I’m hoping after seeing my progress he may suggest
otherwise. He originally thought I wouldn’t be walking normally for a
month. I’m sure the speed of my recovery has been due to the program.
Thank you very much for your excellent rehab program.”
- Ben Johnson, Hampshire, UK
“The book was a really great help. Had ideas in it I would never have
come up with. The book was for my other half who sprained her ankle on
day 5 of a 17 day snowboarding trip. As we had gone all the way from
the UK to Whistler, I was keen to see if there was anyway we could get
her back on a board. I was somewhat sceptical to start with but thought
we could give it a go. After-all, we had spent thousands of dollars on
getting there and lift passes so this was surely worth a go. We followed
you guidelines to the letter and I have to say, I was amazed. She was
off for 4 days and was (with the aid of some much needed new properly
moulded boots), then back on a board. She managed to get some good
boarding gradually building it up in albeit not anything too taxing but
boarding non the less. I think we possibly pushed the bounds of even
what you were suggesting but - it worked! First rate book.”
- Oli Saunders, London, UK
xiii
“Over three weeks ago I sprained my ankle (Type II) playing volleyball at
church. This accident happened 1 week before I was to go out to Utah
for aggressive mountain sports for an entire week. I was planning on
snowmobiling and skiing in the mountains. I was desperate in finding a
way to help accelerate my healing. My doctor recommended R.I.C.E. of
which I did for the first night and got on the internet the very next day for
a more aggressive regimen. That is when I found your website. I was
intrigued with the results but hesitant with the cost for the advice, but like
I said I was desperate so I paid the fee. Within one day of the hydrotherapy, exercise and massaging my ankle was feeling about 30-40% better
than it did the previous day that I injured it. Day two was even better.
That’s when I got complacent and skipped day three. Big mistake. My
ankle started to stiffen up very noticeably and pain started to set in again.
I immediately went back to H.E.M. and started the process over. I wasn’t
going to give up my trip to Utah and kept up with the program right up to
my departure later that week. I wasn’t 100% but I was remarkably better
and able to snowmobile aggressively for 6 hours (2 days straight in the
Cashe mountains) with now problem and skied an entire day at Snowbird. I have sprained my ankle 15+ years before this and I believe it was
a Type I sprain. I was much younger and I just did the ice and elevation thing. My recovery was 2-3 months. I am happy to say that after 3
weeks I am about 90%.”
- Mike Stoutenburg, Buford, GA
“I had great success with the H.E.M. system. I play soccer and ankle
injuries are very common for me. This method is something new to
me and I was able to get back on the pitch much quicker than normal.
Thanks!”
- Parker Walton, Powhatan , VA
xiv
“I am super happy about the system I found! I did my ankle at netball on
the Monday night and all were convinced it was broken as it had about a
baseball size swelling come up in about 10 minutes flat, even the doctor wouldn’t touch it and the nurse told me not to drink or eat anything
because I mite need surgery!!!!! Of course I freaked out because I have a
HUGE needle phobia!
So the next day I hobbled into work on crutches and then eventually
gave in an went home when I couldn’t really focus! That night I was up
until about 1:30am just sitting there thinking how to fix my foot quickly
because I was going to Perth on the weekend and promised my girlfriend
we would be out all nite dancing in Freemantle! I googled sprains on
my iPhone - thank god for my iPhone - an found your system. With the
money back guarantee and the reviews I read, I was keen to give it ago.
So I woke my sister up to use her credit card and went to the pharmacy
the next day - on crutches! An hour later, I was dunking my foot in water
and massaging it hoping it would work - After the first session, I had
more movement in my foot and was able to apply a small amount of
pressure, before the treatment, I almost dry reached each time! I did
the treatment three times a day as well as massaged my foot as often
as possible - By Friday, I was walking normally :-) Come Saturday night
and my foot could fit into a brand new set of heels and I danced the nite
away until 4:30am :-) Two weeks passed and I was able to go to play in
our netball final - which we lost - Just in case, I went and got it strapped
and the physio was AMAZED!!!!! He was blown away and was extremely
impressed :-) I’m super happy and love the fact that I can walk around
fine without my crutches, I was only on crutches for a total of 2 and a half
days! THANK YOU!!”
- Elisa George, Geraldton, Australia
“Your HEM program fixed my ankle. Best $ I ever spent. A million
thanks!”
- John Elkins, Bellingham , WA
Introduction
Congratulations on finding this book. You are about to learn a new way
of treating a sprained ankle that goes against the conventional way
of thinking. In my opinion, that conventional model is outdated and
insufficient for properly healing an ankle injury and can even increase
the risk of injuries to the ankle, knees and hips. What makes this book
different is that it’s not filled with theory. This way of treating a sprained
ankle has been tested in the field and it really works. I have used it
for years with clients, friends, family, and even myself. It dramatically
speeds up the recovery process from weeks to days. Also, it significantly
reduces the risk of injury in the future. There is a lot of information
packed into this book, so please, read all the instructions carefully and
use proper technique to insure safety and maximum results.
In addition to the specific Rehab program for the ankles, I have created
a complete Prehab program as well. Many people have asked for a
complete ankle program to increase sports performance, strengthen
weak ankles and help fix old injuries. This Prehab program is something
you can and should include in your fitness program to ensure strong,
flexible and powerful ankles which are the foundation for all movement.
Prehab is meant for everyone, because we all have some weakness
and inflexibility in our ankles whether we have sprained them or not.
The Prehab program dramatically reduces the risk of future sprains and
significantly improves over all speed, agility, power and jumping ability
which is important in fitness, sport and life.
section one
ankle rehab
ONE
The Old Model
R.I.C.E.
Rest, Ice,
Compression,
Elevation
Sprains
Sprains generally result from a twisting force applied to a joint while it is
bearing weight, which causes the ligament to stretch beyond its natural
limit. Muscle strains occur when the weight load on a muscle is greater
than what the weakest part of the muscle can bear. Strains usually occur
during activities that require a muscle to be stretched and bear weight at
the same time.
When you first sustain an ankle injury, the strain on the ligaments leads
to pain, stiffness, swelling and bruising. Depending on the severity of the
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Dynamics of Motion - H.E.M.
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.
Now, there are different degrees of an ankle sprain. If it’s severe, you
may not be able to walk on it at all and there will be considerable pain
and swelling. If it is milder, you may be able to walk on it right away, but
there will be a limited range of motion and a good amount of swelling.
Regardless, you should be able to follow the rehab program I have set
out below.
But, before we get to the new model of rehabilitation of a sprained ankle,
we have to take a quick look at why the old model is not effective. No
doubt, you have tried this treatment yourself in the past and know all too
well how slow the recovery rate is when applying it to an ankle sprain. I’m
not going to spend a lot of time dismantling this type of treatment, but it is
important to understand why it should no longer be considered a beneficial way to treat an ankle sprain.
R.I.C.E.
The model known as R.I.C.E. or Rest, Ice, Compression, and Elevation
is still quite popular today. Unfortunately, it is the slowest and least effective way to heal and prevent ankle sprains.
After the initial hours of a sprain, it is important to contain the swelling.
And icing on and off for a short period of time does help contain the
Chapter 1 - The Old Model
7
swelling, but unfortunately, that’s about all this system has to offer. There
is no system in place to actually rehabilitate the ankle. The R.I.C.E.
system basically has you doing nothing and that means you will heal
very slowly and never fully recover from the injury. If you have used this
treatment in the past, you know that even a mild sprain takes about 2-3
weeks before you’re walking normally again, but even then there is still
swelling and limited range of motion. For more serious sprains, it can
take 6-8 weeks before you can walk normally and get back to sports.
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 have weakened the ligaments around the ankle joint and they will now be much
more susceptible to injury with 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 (I will discuss this in detail later).
So, should I ice my ankle at all?
In the initial period after a sprain, let us say 36-48 hours, icing may help
contain the swelling. This can be helpful and I DO recommend it. The
main point to remember is that this is just the initial response to the
injury, NOT the only response. In other words, this is just the very beginning step toward rehabilitating the ankle. But, in the first 36-48 hours,
ice can help contain the swelling and may be used as a treatment. The
more serious the sprain, the longer you should ice your ankle. But, after
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Dynamics of Motion - H.E.M.
48 hours, there is not much clinical evidence that it is helpful any longer.
Depending upon the severity of the injury, you may be a little more limited in the beginning. In other words, if you cannot put any pressure on
the ankle and are unable to walk, icing for the first 36-48 hours is a good
idea. In this case, I recommend implementing step two of the H.E.M.
program (massage) in conjunction with the icing. The massage will also
help reduce the swelling and is important to begin right after the injury as
I discuss in more detail in chapter three.
On the other hand, if you are able to walk immediately after your sprain,
then icing won’t be nearly as important. It will be better for you to really
get going with the complete H.E.M. system almost immediately. You can
ice your ankle for the first few hours if you wish, but then put the ice away
and get to work on the three steps of the H.E.M. program.
If you decide to begin the exercises in the H.E.M. system within the first
48 hours (which I usually recommend, if possible), then you can ice your
ankle immediately after the exercises. But remember, only continue with
the ice for the first 36-48 hours or so. After that, you won’t get enough
results to make it worth it.
How should I ice my ankle?
Ideally, use a bucket or a sink filled with ice water. This is a much better
way to ice your ankle than simply placing a bag of ice on it. There is no
way a bag of ice will fully encircle the whole ankle joint like immersing it
fully in ice water. It also happens to be much colder, but the results make
Chapter 1 - The Old Model
9
it worthwhile.
Ice your ankle for about twenty minutes in this way. Then, take your
ankle out of the water and massage it for about ten to twenty minutes
as directed in chapter three. I believe that twenty minutes of icing about
every hour or two is plenty. Again, after the first 36-48 hours, that’s it.
From then on, you will only be following all the steps in my system to get
that quick and strong recovery.
How long do I have to wait before I get back to sports/activities?
For this kind of individual and specific question, I have to defer to a
medical professional, be it your doctor or physical therapist. The most
important consideration is the strength and flexibility of the ankle joint. If
the swelling and bruising is gone, that is obviously a good sign. But, that
doesn’t mean you are ready for sports yet. You need to keep working
the range of motion and get that ankle good and strong, so you don’t
re-injure it. Everyone is different, so I can’t give you a time estimate, but
you should be able to feel when your ankle is ready. Talk to your therapist and doctor and use your best judgment.
Should I elevate and/or compress my ankle?
For the first few days, it is a good idea to elevate your ankle during the
day and at night when you are resting, so that the blood flow does not
pool in your foot. You will be massaging the blood and waste out of the
ankle and toward the heart (we will cover this in detail in Chapter 4).
Compression, on the other hand, is not necessary. Instead, we will be
using far more effective techniques as you will see.
TWO
The Secret of How to Walk and Run
Running shoes may be the most destructive force to ever hit
the human foot. - Christopher McDougall, Born to Run
The Shoe Menace
If you have just hurt your ankle, I am sure you are anxious to get to the
rehab chapters that follow, but please take a few minutes and read this
chapter. It will help explain why you got hurt in the first place and go a
Chapter 2 - The Secret of How to Walk and Run
11
very long way to helping prevent future injuries. Although the primary focus of this chapter is on running shoes, it should be noted that it applies
to almost any kind of sporting shoe people wear today.
The modern running shoes was invented at Nike in 1972. Before that,
people wore very thin soled shoes. When they had cheaper shoes that
were thin soled, they ran more on the balls of their feet. As time went
on, Nike and other shoe companies made the soles thicker and thicker
to increase the padding on the bottom of the shoe. As cushions in the
shoe became thicker, people began running more and more on the heels
of their feet. It was an unconscious activity, but the thicker cushioning made it possible for people’s running style to become significantly
lazier and more unnatural. Today, after almost 40 years of research in a
multi billion dollar a year industry, you would think injury rates would be
significantly lower than in the past. But, the sad truth is that our feet and
ankles have become significantly weaker and more prone to injury than
ever before.
According to Vin Lananna, NCAA Cross Country Coach of the year
and winner of 5 NCAA team championships and 22 individual titles at
Stanford University, the best running style is achieved by going barefoot. That may seem extremely counter-intuitive to all the branding and
advertising that would have us believe barefoot running is dangerous and
fool hearty, but I believe the studies and evidence are far more convincing than the ads. According to Lananna, “I believe when my runners train
barefoot, they run faster and suffer fewer injuries.” Speaking to Nike
reps who were concerned that the Stanford runners were not using the
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Dynamics of Motion - H.E.M.
sponsored shoes they were given, Lananna told them, “We’ve shielded
our feet from their natural position by providing more and more support...
but people went thousands of years without shoes. I think you try to do
all these corrective things with shoes and you overcompensate. You fix
things that don’t need fixing. If you strengthen the foot by going barefoot,
I think you reduce the risk of Achilles and knee and plantar fascia problems.”
The idea of the modern running shoe is to continue advancing technology for an ever more comfortable sole. Our modern shoes have incredibly comfortable and thick soles filled with gels, compressed air and even
microprocessors, but the nagging problem they don’t want you to know is
that there is no evidence that running shoes are any help at all for injury
prevention. There is literally not ONE peer reviewed evidence based
study that these shoes reduce the risk of injury! Dr. Craig Richards, a
researcher at the University of Newcastle in Australia, in a 2008 research
paper for the British Journal of Sports Medicine, issued an open challenge to all major shoe companies asking for any kind of peer reviewed
data that their shoes:
1) Reduce musculoskeletal injury and/or
2) Improve distance running performance.
But, unfortunately, Dr. Richards has never received any response. The
reason for that is simple: there is no peer reviewed evidence, because
the modern running shoe does NOT reduce the risk of injury or improve
performance.
Chapter 2 - The Secret of How to Walk and Run
13
You may be thinking that if you just splurge for those top of the line
shoes, you will get different results. But, according to research, the most
expensive shoes actually increases your risk of injury by 123%!! According to Bernard Marti, M.D., a preventative medicine specialist at the
University of Bern, Switzerland, published in The American Journal of
Sports Medicine (1989), runners in shoes that cost more than $95 were
more than twice as likely to get hurt as runners in shoes that cost less
than $40. Why? The more expensive shoes have thicker soles.
When you run, landing with the brunt of your force on the heel is a major
mistake. When you plant your foot on the ground from running, the force
is up to 12 times your body weight. If you were to try and run barefoot,
you would never land on your heel, because it would be too jarring and
painful. Anatomically speaking, landing on the heel causes all kinds
of impact problems for the foot, ankle, knees, low back and hips. But,
expensive running shoes give you a false sense of security, so you can
land on the heel without any immediate pain. A thin piece of cushioning (even an expensive one) cannot adequately soften the blow to your
heel and knees at 12 times your body weight. What we actually find is
that the more cushioning that is in the shoe, the harder people plant their
heels, which causes more injuries and reduced performance.
But, it is not just landing on the heel that causes problems, it is the fact
that the modern shoes do not allow for natural movement of the foot.
Your feet sit in these expensive coffins and can barely move. That
means the muscles in the feet and ankles atrophy tremendously. Add to
14
Dynamics of Motion - H.E.M.
that fact that most of us run on perfectly even ground (concrete, wood,
tracks, etc.), which means our ankle stabilizer muscles are never challenged and become incredibly weak and inflexible. As a result, any
little twist or turn can lead to an ankle sprain. So, it is not surprising that
there are over 25,000 ankle sprains every day in the United States alone.
People have allowed their feet and ankles to become so weak and
inflexible that any kind of misstep or twisting force in life or sports leads
immediately to a sprained ankle or worse.
According to Gerard Hartmann, Ph.D., a physical therapist widely considered to be one of the foremost experts in the world on long distance
running says, “The de-conditioned musculature of the foot is the greatest
issue leading to injury and we’ve allowed our feet to become badly deconditioned over the past 25 years... Putting your feet in shoes is similar
to putting them in a plaster cast. If I put your leg in plaster, we’ll find
40-60% atrophy of the musculature within 6 weeks.”
What kind of Shoes Should I Wear?
So, what should you do? The good news is that there are some great
options. The first and best option is to train and run barefoot whenever
possible. When people first begin walking barefoot, they are shocked
at how tender and sensitive their feet have become. For example, most
people find it painful to walk on anything but extremely smooth and soft
surfaces like carpet and finished wood. But, your feet are a lot tougher
than that and after a few weeks of walking barefoot on rougher surfaces,
you will find that you quickly adjust and can easily walk on more natural
surfaces. By walking barefoot, you will reconnect with how human be-
Chapter 2 - The Secret of How to Walk and Run
15
ings have walked on this earth for hundreds of thousands of years. You
will find it extraordinarily refreshing and the best part is that the muscles
in your feet and ankles will automatically become significantly stronger
and less prone to injury.
I realize that walking, running or training barefoot is not always practical,
so I do have a few suggestions for shoes that allow for the maximum
amount of movement without actually being barefoot. My first suggestion
is to take the athletic shoes you already have and rip out the soles of the
shoe. Yep, rip them out! You will immediately find that without that thick
cushioning, you will have much more movement ability in the shoe which
will allow you to walk and run more naturally.
As for buying a new pair of shoes, there are two kinds of shoes I generally recommend. The first is a type of footwear called Vibram Five
Fingers. They look more like water socks than shoes, but they have a
pretty sturdy rubberized bottom to protect your feet. Since this is not a
shoe, it allows for the full and natural movement of your feet and ankles,
but they do a good job of protecting the bottom of your feet. My second
recommendation is an actual shoe called Nike Free. They are very thin
soled and lightweight shoes that allow a great deal of motion in the feet.
I find them extremely comfortable and durable. So, take a look at what is
out there and see what works best for you.
What is the right way to Walk and Run?
Please, read the next few paragraphs carefully. In my opinion, this is one
of the most critical parts of the entire book. It is shocking how few people
16
Dynamics of Motion - H.E.M.
understand the correct and natural way to walk and run. The reason is
that we have lost touch with walking as our ancestors did and our feet
are buried in unnatural footwear. But, once you have more comfortable
and natural footwear, you are going to have to re-learn how to walk and
run naturally. As I have already covered, landing on the heel not only reduces performance, it significantly increases the risk of injury. The best
way to learn this is by walking around barefoot. You should immediately
feel the difference and by practicing, you will quickly set a new pattern
for movement that will help improve your performance and dramatically
lower your risk of future ankle sprains.
As you take a step, instead of landing on the heel, land on the outside
part of the ball of your foot. Then, roll inward on the ball of your foot until
you have rolled all the way across the ball of your foot.
Chapter 2 - The Secret of How to Walk and Run
17
Finally, rest your whole foot on the ground, including the heel. This is a
soft, silent landing of the foot that naturally rolls inward and ends with the
entire foot flat on the ground. The main idea, of course is that you are
landing on the fleshy padded part of your foot instead of the bony heel.
The rolling inward motion on the ball of your foot allows for the softest
and most natural landing and absorbs the impact safely and effectively.
Make sure your upper body is straight and your head is steady.
If you are running, the same form applies and you will need to focus
more on making sure your upper body stays straight. Also, take smaller
steps than you are used to taking. Keep the stride natural and fluid. The
best analogy I have heard for keeping the landing soft and fluid is by
imagining you are running on hot coals. You certainly would not slam
into them with your feet. Instead, imagine you are gently gliding along
the ground, your feet moving quickly beneath you while your upper body
and head stays straight and steady.
With a little practice, you will quickly be walking and running without
worrying about the form. You will immediately notice a big change in the
feeling of moving around in a much more graceful way. You are taking
out all the extra and unnecessary pounding and movement and simply
allowing your feet to gently land and glide across the ground. As you
become more comfortable, challenge yourself more and more with the
Prehab exercises later in the book. But, for now, let’s get to the specifics
of how to rehab your ankle quickly and safely so you can get out of pain
and back to your life.
THREE
Rehab Step #1 : Hydrotherapy
Hydrotherapy is step one of the H.E.M. program. If you are planning to
ice your ankle for 36-48 hours, then skip this step for now. You will come
back to it when you have completed the icing cycle. Go straight to step
two. However, if you are only planning to ice it for a few hours, then you
can implement this part of the program the first night.
The reason for waiting to finish with the ice is that you will actually be
Chapter 3 - Rehab Step #1 : Hydrotherapy
19
bringing blood flow to the ankle, instead of away from it as you did with
the ice. Why? When swelling occurs, blood flow gets dramatically reduced which means waste can’t get out and nutrients can’t get in. That’s
one of the reasons I don’t want you to ice it anymore. I want you to start
getting proper blood flow into that area. This is the first major step in
decreasing the swelling quickly.
You see, swelling is your body’s way of limiting motion in a joint to prevent further injury. Well, ice only limits the swelling. It doesn’t do very
much to decrease it. In order to kick start the healing process, we have to
get the blood flow moving again. It may go against what you have been
taught, but by increasing the blood flow to your swollen ankle, you will be
removing the waste that gets caught in there and dramatically speed up
the recovery process.
In my opinion, one of the best ways to increase blood flow in the body is
through hydrotherapy. In short, hydrotherapy is water treatment. When
the temperature of the water is hot, the blood rushes toward the surface
of the skin (that’s why your skin turns red). When the temperature of the
water is cold, this forces the blood away from the surface of the skin. If
you vary the temperature of the water, it acts as a natural blood pumping
action. This has a significant effect on the injury.
The physiologic effects of hot–cold water contrast baths for
injury treatment have been well documented, but its physiological rationale for enhancing recovery is less known. Most
experimental evidence suggests that hot–cold water im-
20
Dynamics of Motion - H.E.M.
mersion helps to reduce injury in the acute stages of injury,
through vasodilation and vasoconstriction thereby stimulating
blood flow thus reducing swelling.1
Alternating hot and cold showers to the legs are commonly recommended by Naturopaths to help general circulation in the legs. Researchers
at the University of Lund, Malmo General Hospital, Sweden have found
that alternating cold and hot water therapy does indeed improve systolic
blood pressure and patients’ walking ability. In a prospective case study,
showering the legs of patients suffering from swollen ankles and painful
walking was therefore found to improve walking ability and reduce high
blood pressures, and that these benefits could be sustained up to 1 year
later.2
How do you do it?
You can either take a shower or put your ankle under a sink if you are
unable to stand for long enough. Turn the water as hot as you can take
it (but, don’t burn yourself) for 1 minute, then turn the water as cold as
possible for one minute. Alternate hot and cold for one minute each for a
total of seven times each. After the seventh cold treatment, do one more
minute of hot water. You want the blood coming back up to the surface
again to prepare for the next step.
1. 1 Minute HOT water
2. 1 Minute Cold Water
1 Alternating hot and cold water immersion for athlete recovery: a review
Physical Therapy in Sport, Volume 5, Issue 1, Pages 26-32
2 Elmstahl 5; t.ilja B; Bergqvist D; Brunkwall J Hydro-therapy of patients with intermittent
claudication: a novel approach to improve systolic ankle pressure and reduce symptoms.
mt Angiol (ITALY) Dec 1995, 14 (4) p389-94
Chapter 3 - Rehab Step #1 : Hydrotherapy
21
3. Repeat 7 times
4. End with one more minute of HOT water
This is a very powerful tool for increasing the circulation in your ankle.
Don’t underestimate it. It is very easy to do, but will yield great results.
Always do this before moving to step two. I recommend doing the hydrotherapy in the morning and again at night. Hydrotherapy should then be
followed by steps two and three. Throughout the day, you can be doing
the exercises (step three), but there is no need to do the hydrotherapy
and massage more than twice a day unless specifically desired.
FOUR
Rehab Step #2 : Massage
Massage is step two of the H.E.M. program. Massage is an age old
remedy for swelling and with great reason. By physically getting into a
swollen joint, you can significantly help the healing process. One of the
biggest problems when getting injured is known as the inflammatory response. This is a natural reaction on the part of the body to do a number
of things. The swelling of the tissues in and around a joint essentially
“splints” the joint restricting movement. Early on this can be important
because the decreased movement helps prevent potential further damage to the joint.
Chapter 4 - Rehab Step #2 : Massage
23
In other words, the initial limit to your range of motion is protective in
nature if left to itself. But, we can naturally do things to speed up and aid
the recovery process safely and effectively. Left by itself, the reduction
of swelling usually takes weeks or months. Although we cannot hook-up
a pump and simply remove the residual swelling, by physically massaging the area, you can help pump that swelling out of the joint. Massage
therapy induces blood and lymph movement, which increases nutrition to
the muscles and joints and also reduces swelling and eliminates inflammatory waste products. It simply helps the body recover faster and better than doing nothing.
New research suggests that immediate cyclic compression of muscles
after intense exercise or injury reduced swelling and muscle damage.
“There is potential that this continuing research will have huge clinical
implications,” said Thomas Best, a professor of family medicine at Ohio
State University co-medical director of the OSU Sports Medicine Center
and a team physician for the Department of Athletics.
The massaged muscles recovered an estimated 60 percent of the
strength after the four-day trial, compared to restoration of about 14 percent of strength in muscles that were exercised and then rested. Similarly, the massaged muscles had fewer damaged muscle fibers and virtually
no sign of white blood cells, the presence of which would indicate that
the body was working to repair muscle damage, when compared with the
rested muscles. The massaged muscles weighed about 8 percent less
than the rested muscles, suggesting that the massage helped prevent
24
Dynamics of Motion - H.E.M.
swelling.1
In addition, massage has been shown to be clinically effective in the
treatment of excessive connective tissue fibrosis (scar tissue) around an
athlete’s injured ankle. Scar tissue forms after an ankle injury and unless you treat and remove it, the scar tissue can significantly inhibit your
range of motion in the future. In addition, scar tissue can keep the ankle
joint very weak, thereby increasing the future risk of injury. Here is an
impressive clinical case:
The scar tissue was causing the athlete to have pain
with activity, pain on palpation of the ankle, decreased
range of motion, and loss of function. Surgery and several months of conventional physical therapy failed to
alleviate the athlete’s symptoms. Treatments were followed by a stretching and strengthening program. Upon
the completion of 6 weeks of therapy, the athlete had no
pain and had regained full range of motion and function.2
Castor Oil
Since you will be massaging your ankle a great deal as part of your
rehab program, I strongly suggest rubbing in Castor Oil as well. Not
only will the Castor Oil help as a massage oil, it has tremendous healing
benefits that will significantly improve your body’s ability to heal the ankle
1 BUTTERFIELD, TIMOTHY A.; ZHAO, YI; AGARWAL, SUDHA; HAQ, FURQAN; BEST,
THOMAS M.Medicine & Science in Sports & Exercise. 40(7):1289-1296, July 2008.
2 MELHAM, THOMAS J.; SEVIER, THOMAS L.; MALNOFSKI, MICHAEL J.; WILSON,
JULIE K.; HELFST, ROBERT H. JR. Medicine & Science in Sports & Exercise:
June 1998 - Volume 30 - Issue 6 - pp 801-804
Chapter 4 - Rehab Step #2 : Massage
25
injury. I have used Castor Oil on myself, family, friends and clients and
almost always found the results to be incredible.
Castor oil (Ricinus Communis) has been around for a long time. The
Ebers Papyrus, one of the oldest medical textbooks in the world, describes the topical use of castor oil by the early Egyptians, as far back as
1550 B.C. Likewise, the oil of the castor bean has been used in India
and China for thousands of years. In medieval Europe , the plant was
given the name Palma Christa, since the leaves resemble the human
hand.
Almost 90% of Castor Oil’s fatty acid content consists of ricinoleic acid.
Such a high concentration of this unusual, unsaturated fatty acid is
thought to be responsible for Castor Oil’s healing abilities. When Castor
Oil is absorbed through the skin, several extraordinary events take place.
The lymphocyte count of the blood increases and the flow of lymph
increases throughout the body. This speeds up the removal of toxins
surrounding the cells and reduces the size of swollen lymph nodes. The
lymph system is a slow moving sewage canal that transports the dead
or diseased cells for excretion. Facilitation of this transport decreases
the inflammation in the area. Decreased inflammation leads to increased
ease of movement and more normal function. In addition, Castor Oil is
also extremely effective for reducing and healing bruising.
A recent scientific study of the effect of topical application of Castor Oil
on humans found Castor Oil to be an antitoxin, and as having an impact
on the lymphatic system, enhancing the immune function of the body. A
26
Dynamics of Motion - H.E.M.
two-hour topical application caused an increase in the number of T-11
cells and a large increase in total lymphocytes in the blood within a
24-hour period following treatment. Thus, it gave a boost to the body’s
defense mechanism. T-cells find and kill viruses, bacteria, fungi, and
cancer cells. Lymphocytes are responsible for protecting the body from
pathogens and their toxins.3
Massage Technique
I recommend massaging the ankle joint almost immediately after the injury. The sooner you begin massaging the ankle joint, the more effective
you will be at reducing swelling and beginning the rehabilitation process.
Even though you will be in some pain from the injury, try to massage the
swelling without causing a lot of pain. Use your best judgment in terms
of pressure, but try to use as much pressure as possible for best results.
Focus on upward massage strokes beginning at your foot and then
moving upward toward your heart. Again, this will help get the waste
products stuck in the swelling out of the area and toward the heart where
it can be pumped safely toward your liver and kidneys for safe removal
from the body. Massage for about 10-20 minutes.
Once you are finished massaging your ankle, pour a little more Castor
Oil on your foot, ankle and calf, then and put on a sock. The Castor Oil
will continue to seep into the ankle and continue its healing benefits. Ideally, you should place a heating pad over the sock for about 30 minutes.
The heat will help the Castor Oil sink deeper into the skin. I also highly
recommend doing this at night before you go to sleep. This way, the
3 Grady H. Immunomodulation through Castor Oil Packs. The Journal of Naturopathic
Medicine. 1997;7(1):84-89.
Chapter 4 - Rehab Step #2 : Massage
27
Castor Oil can work all night long.
Castor Oil is inexpensive and can normally be found at a local health
food store. Look for cold-processed Castor Oil for maximum benefits. If
you cannot find it, you can use other massage oils, such as Almond Oil,
Calendula Oil or even Arnica Gel, but Castor Oil is my first choice. In
my experience, it yields the best healing benefits. When using it, most
people notice a dramatic improvement in mobility and a significant reduction in pain, bruising and swelling. I have personally had tremendous
success with it as have my clients.
FIVE
Rehab Step #3 : Rehab Exercises
This is one of the most fundamental differences between the
new and old model. Instead of lying in bed all day, I want
you to get your ankle joint moving. And not 1-3 weeks after
you injure your ankle. I want you to start moving it as much
as possible the first day. The longer you keep the ankle
immobile, the more you will develop scars tissue and adhesions. This will severely limit your range of motion well after
Chapter 5 - Rehab Step #3 : Rehab Exercises
29
you think your ankle is better. In addition, you are not doing
your ankle any favor by keeping it immobile. It will respond
much quicker and better to stretching and strengthening than
anything else.
When you get injured, a lot of things happen. Beyond the
obvious swelling, stiffness, and bruising, there are a number
of deeper issues that must be addressed to heal the ankle
quickly and correctly.
First, there will be a neural impairment. In other words, the
communication between the nervous system and the ankle
joint will decrease. If this is not addressed, healing will
naturally take much longer. Also, after you think your ankle
is better, the neural impairment will continue, putting you at
risk for injury in the future and poorer performance. This
can be illustrated by how little muscle control you have over
your ankles. You will see this for yourself as you begin doing
some of the exercises.
Second, we have to strengthen the ligaments and muscles
around the ankle joint. Since they have been damaged, they
need to be stretched and strengthened in order to heal properly. Further, by stretching and strengthening the ankle, we
keep the blood moving in and out of that area which helps
reduce swelling and heal the ankle significantly faster.
30
Dynamics of Motion - H.E.M.
Third, in order to prevent another injury to the ankle joint,
you have to get in there and make sure the ankle joint has
optimal range of motion and the strength to maintain itself
even in unstable surfaces or in athletic situations. Keep in
mind that flexibility does NOT just mean mobility. It means
having the strength to hold that position. Flexibility implies
proper mobility as well as significant strength in the muscles
and stabilizer muscles. Just waiting around for the swelling
to go down is the best way to ensure it will take a long time
and significantly increase the risk of another injury. I cannot
tell you how many people have non-contact ankle injuries
simply because their ankles have gotten so weak over time
that they have almost no strength or range of motion left.
As you begin these stretches and exercises, I want you to
remember that you should use pain as your guide. You do
NOT want to do anything that causes pain in the ankle joint
or muscles around the ankle joint as this is not helpful in the
healing process. Pain is the body’s way of saying “stop” and
protecting your from injury.
If you are doing an exercise and you feel pain, stop and rest.
That means, you are not ready to do that particular stretch
or exercise yet, but do not worry, there will be plenty of other
exercises and stretches you will be able to do that will continue to move the healing process along. Check back the
next day to see if you are ready for that exercise and so on.
Chapter 5 - Rehab Step #3 : Rehab Exercises
31
As your range of motion returns and the swelling goes down,
you will quickly be able to do all the exercises. The main
point is that you want to get moving as quickly as possible,
but not before your body is ready. Stiffness is to be expected and needs to be worked through, but just remain aware
of pain as you do not want to push your body past what it is
capable of doing at any given moment or else you run the
risk of injury.
So, in order to properly heal the ankle joint, we must first
correct the impaired neural communication between the
muscles and nervous system. Then, we must increase flexibility and strength in the ankle joint to properly rehabilitate
the muscles.
Note: There are a few simple, but extremely important exercises that do this perfectly well. Please, do them at least 2-3
times a day. This whole series of exercises will take about
10-15 minutes. These exercises are extraordinarily powerful
and important.
When doing the exercises, please keep the following four
things in mind:
1. Do not go into pain. If you feel pain, then back off and
move on to another exercise. Stiffness, however is
okay and should be worked through. Remember, there
32
2.
3.
4.
5.
Dynamics of Motion - H.E.M.
will be a lot of stiffness and soreness due to the injury
and it is very important to get in there and work out the
scar tissue that will immobilize your ankle in the future.
But, if you feel actual pain, then back off and wait until
you are ready.
Make sure you are standing upright with good posture.
Breathe naturally from your diaphragm.
Stay relaxed when doing all the exercises.
For the first few days, if it is too painful to stand for
any of the exercises listed in this section, then you can
begin by doing them in a seated position. Just try to do
them standing up as soon as possible for better results.
Always begin with Part 1, then move on to the exercises in
Parts 2. The key is to improve the neural connection with the
ankles, then improve mobility in the ankle joint and finally
use strength exercises to help your muscles hold that new
mobility in place.
Chapter 5 - Rehab Step #3 : Rehab Exercises
33
PART ONE - MOBILITY
Ankle Stretched to the Side
• Balance on both feet or hold onto something if necessary, but keep your back and neck straight and aligned.
• The feet are about one foot apart in width.
• Have your front foot flat on the floor, then, let your ankle
slowly fall out to the side and hold it there for 2-3 seconds, then come back to the starting position.
• It should be a very mild stretch. You should feel this
mostly in the back, outside part of the foot.
• Repeat 3-5 times.
34
Dynamics of Motion - H.E.M.
Basic Pose for the next three Exercises
In the next three ankle mobility exercises, you will be bending the front leg about 3-4 inches. You will be getting a very
mild stretch in the back foot. Have a look at the picture below for the basic pose for these exercises. Balance on both
feet or hold onto something if necessary, but keep your back
and neck straight and aligned.
Basic Pose
Chapter 5 - Rehab Step #3 : Rehab Exercises
Ankle Stretched Forward
• With the back foot,
start with the toes
curled under.
• Then, slowly bend
the front knee and
mildly push the top
part of the back
foot into the floor,
keeping the foot
straight.
• Hold for 2-3 seconds for a very mild
stretch, then go
back to the starting
position.
• Repeat 3-5 times.
35
36
Dynamics of Motion - H.E.M.
Ankle Stretched Outward
• With the back foot, start with the toes curled under.
• Then, slowly bend the front knee and let the back foot
fall out to the side.
• Get a very mild stretch on the outside part of the foot.
• Hold for 2-3 seconds, then go back to the starting position.
• Repeat 3-5 times.
Chapter 5 - Rehab Step #3 : Rehab Exercises
Ankle Stretched Inward
• For this exercise, place your back foot about a foot
wider.
• With the back foot, start with the toes curled under.
• Then, slowly bend the front knee and let the back foot
fall inward.
• Get a very mild stretch on the inside part of the foot.
Hold for 2-3 seconds, then repeat.
• Repeat 3-5 times.
37
38
Dynamics of Motion - H.E.M.
Ankle Circles - You will be doing small ankle circles in all
the planes of motion for your ankle joint.
• For each pose, do 3 circles clockwise and 3 circles
counterclockwise.
• You will start in pose 1 and then do little mini circles.
• Then, move onto the next ankle pose and so on.
• Finish by doing 3 complete range of motion circles
clockwise and counter clockwise.
• Make sure you keep your leg and knee straightforward
for every pose, only letting your ankle move.
• Focus on the ankle joint doing the movement instead of
your toes.
• Also, do the circles slowly and smoothly. Don’t let the
motion be jerky.
• Finally, go as far as you can in every single pose, making sure you are pushing the limit to how far your ankle
can be stretched in every direction.
Note: You may hear your ankles cracking somewhat and
that’s okay. Those are old buildups of lactic acid you’re
releasing. You will most likely feel a lot of stiffness, but you
need to work through that. You may even cramp, because
your ankle isn’t used to being worked like this. Just rest for
a moment and then continue. Just make sure, you don’t go
into any pain. If you feel pain, then back off.
Chapter 5 - Rehab Step #3 : Rehab Exercises
Ankle Circles (cont.)
1) Ankle Up and
Straight
2) Ankle Down and
Straight
3) Ankle Down and In
39
40
Dynamics of Motion - H.E.M.
4) Ankle Down and Out
5) Ankle Up and In
6) Ankle Up and Out
7) Complete Range of Motion Circles – Clockwise and
Counterclockwise
Chapter 5 - Rehab Step #3 : Rehab Exercises
Calf T’s
• Keep your knees
straight ahead, letting
only your foot move.
• Flex your calf up as
high and then down
as far you can.
• Then, flex your calf as
far out and in as you
can.
• Focus on your ankle
joint moving instead of
your toes.
• Move as far as you
can in each direction.
41
42
Dynamics of Motion - H.E.M.
Alphabet
• Form every letter in the alphabet with your toes.
• Go slowly and make sure your move as smoothly as
possible.
• Make big letters so your ankle joint is worked as much
as possible.
Chapter 5 - Rehab Step #3 : Rehab Exercises
43
PART TWO - STRENGTH
These exercises are listed in order from easy to difficult. Begin with the easier exercises, and as your mobility improves,
challenge yourself with more difficult exercises. Remember
to use pain as your guide for what you can safely and effectively do at every moment. You can do these exercises with
bare feet or in shoes.
Inversion
• Put a rolled pillow
between your feet.
• Squeeze the pillow with the inner
part of your feet for
30-60 seconds.
Eversion
• Put a rolled pillow
against a wall.
• Push the pillow with
the outside part of
your foot for 30-60
seconds, then
switch feet.
44
Dynamics of Motion - H.E.M.
Plantarflexion
• Put a rolled pillow
against a wall.
• Push the pillow with
both feet for 30-60
seconds.
• Make sure to push
with the inner part
of the balls of your
feet.
• Keep your feet
straight.
Dorsiflexion
• Put a rolled pillow
between your feet.
• Put one foot on
top of the pillow
and the other foot
below.
• Push the bottom
foot into the pillow
and use the top
foot as an anchor.
• Squeeze for 30-60
seconds, then switch feet.
Chapter 5 - Rehab Step #3 : Rehab Exercises
Calf Raises - Two Feet Ground
• Have your feet pointed
straight ahead and have
something nearby to lean
on to keep your balance.
• Explode upward, going as
high as you possible can.
• Do not let your ankles fall
outward. In order to do
this, remember to keep
your weight on the inside
part of the balls of your
feet when you push up.
• Repeat 5-10 times with
your feet straight, then
pointed inward and then
outward.
Progression: Do this exercise,
but do not use anything to lean
on. Instead use your balance.
45
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Dynamics of Motion - H.E.M.
Calf Raise Hold - Two Legs
• Have your feet pointed
straight ahead and have
something nearby to lean
on to keep your balance.
• Explode upward, going as
high as you possible can.
• Do not let your ankles fall
outward. In order to do
this, remember to keep your weight on the inside part
of the balls of your feet when you push up.
• Hold for 30-60 seconds.
• Do this hold for each position (toes straight, in and out).
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
BAD FORM: Here is an
example of what bad from looks
like. Notice how the weight is
on the outside part of the foot
which forces the ankles into
an unbalanced and awkward
position. Always make sure
you keep your weight on the
inside part of the foot.
Chapter 5 - Rehab Step #3 : Rehab Exercises
47
Calf Raise Hold Circles - Two Legs
• Have your feet pointed straight ahead and have something nearby to lean on for balance, if necessary.
• Explode upward, going as high
as you possible into a full calf
raise.
• Do not let your ankles fall outward. In order to do this, remember to keep your weight on the
inside part of the balls of your
feet when you push up.
• Now, while your heels are raised
off the ground in a full calf raise,
hold them up there.
• Now, do 5-10 complete mini-circles in a clockwise direction while
on the balls of your feet.
• Then, switch directions and do
5-10 complete mini-circles in a
counter-clockwise direction while on the balls of your
feet.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
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Dynamics of Motion - H.E.M.
Calf Raises - Two Feet - Steps
• Have your feet pointed straight ahead and have something nearby to lean on to keep your balance.
• Let your feet hang and stretch for 2-3 seconds.
• Explode upward, going as high as you possible can,
while keeping your feet straight.
• Do not let your ankles fall outward. In order to do this,
remember to keep your weight on the inside part of the
balls of your feet when you push up.
• Repeat 5-10 times with your feet straight, then pointed
inward and then outward.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
Chapter 5 - Rehab Step #3 : Rehab Exercises
Calf Raises - Two Feet - Steps (cont.)
Here are images for the inward and outward position.
49
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Dynamics of Motion - H.E.M.
Calf Raises - One Foot - Ground
• Have your feet pointed straight ahead and have something nearby to lean onto
keep your balance.
• Bring one foot off the
ground.
• Explode upward, going as
high as you possible can.
• Do not let your ankle fall
outward. In order to do
this, remember to keep
your weight on the inside
part of the ball of your foot
when you push up.
• Repeat 5-10 times with
your foot straight, then
pointed inward and then
outward. Switch feet and
repeat.
Progression: Do this exercise,
but do not use anything to lean
on. Instead use your balance.
BAD FORM: Look at the
image on the right. Again,
notice how the weight is on the
outside of the foot.
Chapter 5 - Rehab Step #3 : Rehab Exercises
Calf Raise Hold - One Leg
• Have your feet pointed
straight ahead and have
something nearby to lean
on to keep your balance.
• Bring one foot off the
ground.
• Explode upward, going as
high as you possible can.
• Do not let your ankle fall
outward. In order to do
this, remember to keep
your weight on the inside
part of the ball of your foot
when you push up.
• Hold for 30-60 seconds.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
51
52
Dynamics of Motion - H.E.M.
Calf Raise Hold and Circles - One Leg
• Have your feet pointed straight ahead and have something nearby to lean on for balance, if necessary.
• Bring one foot off the ground.
• Explode upward, going as high
as you possible into a full calf
raise.
• Do not let your ankle fall outward. In order to do this, remember to keep your weight
on the inside part of the ball of
your foot when you push up.
• Now, while your heel is raised
off the ground in a full calf
raise, hold it up there.
• Now, do 5-10 complete minicircles in a clockwise direction
while on the ball of your foot.
• Then, switch directions and do
5-10 complete mini-circles in a counter-clockwise direction while on the ball of your foot.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
Chapter 5 - Rehab Step #3 : Rehab Exercises
53
Calf Raises - One Foot - Steps
• Have your feet pointed straight ahead and have something nearby to lean on to keep your balance.
• Bring one foot off the ground.
• Let your foot hang and stretch for 2-3 seconds.
• Explode upward, going as high as you possible can.
• Do not let your ankle fall outward. In order to do this,
remember to keep your weight on the inside part of the
ball of your foot when you push up when you push up.
• Repeat 5-10 times with your foot straight, then pointed
inward and then outward. Switch feet and repeat.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
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Dynamics of Motion - H.E.M.
That’s it for the movement portion. By doing the stretches
and exercises, you will notice massive improvements in the
flexibility and strength of your ankles. You should be doing
these exercises for both feet. It will dramatically improve the
healing time. Depending on the severity of the sprain, you
should find yourself walking normally in a few days.
Once your ankle has healed, move on to the more
challenging exercises in the Prehab program to continue
to strengthen your ankles and protect them from re-injruy.
In addition, it will dramatically increase your speed, agility,
jumping ability, lateral quickness, etc. It will also have
incredible effects on your knees and hips as you will walk
much more naturally which takes the strain off these other
areas. Please continue the great work you have begun in
the Rehab program by moving into the Prehab program and
the benefits will pay off for many years.
SIX
Nutritional Considerations
Although this step is not absolutely necessary, I believe it is very important. When healing from an injury, it is exceptionally important to make
sure your body has all the nutrients necessary for repairing tissue, ligaments, etc... It is important to give your body the nutrients necessary to
heal itself and recover from your workouts, including the rehab exercises.
You should consider that a better diet and healthier foods with a high
nutrient density (vegetables, fruits, legumes, etc.) fuel your body much
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Dynamics of Motion - H.E.M.
more efficiently thank junk food. And when you are injured, this is even
more important, because your body has to repair itself.
I have laid out the most important nutrients that I have found for helping
to heal an injury.
Vitamin C is extremely important to reduce swelling and support connective tissue. Ideally, get this from fruits or VITAFORCE® (see below).
Pure ascorbic acid can be hard on your stomach and should be avoided.
Beta-carotene is needed to make collagen which are the connective
tissue in ligaments and is therefore crucial for healing. Do not take
anything that contains Preformed Vitamin A or Isolated Beta Carotene as
these are dangerous and toxic forms of this important nutrient. Instead,
get your Beta Carotene from dark leafy greens like spinach, kale, dark
lettuces and vegetables like carrots and broccoli. These vegetables will
feed the body many important nutrients that will help speed up the healing process. I also recommend VITAFORCE® for this nutrient as the
Beta Carotene in it comes from whole foods (see below).
Vitamin E has wonderful antioxidant effects and is very helpful in helping
the body heal from injuries. This is more difficult to get from foods. I do
not like most synthetic forms of Vitamin E as they do not use mixed tocopherols (look for d-alpha-tocopherol) and tocotrienols. Again, I recommend VITAFORCE® as the best source for this nutrient as it comes from
food (see below).
Chapter 6 - Nutritional Considerations
57
Zinc is generally understood to have general healing properties for the
body. The healthiest high-zinc foods are sesame seeds and raw pumpkin seeds. I also recommend VITAFORCE® for this nutrient as the zinc
in it comes from whole foods (see below). You do not want to get zinc
from a synthetic source.
Bromelain is a digestive enzyme that comes from pineapple (250 to 500
mg three times a day between meals) and can help reduce swelling. Eat
more pineapple or look for a high quality and natural Bromelain supplement.
With the exception of Bromelain, see the nutritional supplement called
VITAFORCE® below to get you all these vital nutrients and many more
from whole foods, so they are safe, non-toxic and completely absorbable.
This has been shown again and again in studies to be the best way to
get your nutrients.
VITAFORCE®
I have come across hundreds of nutritional supplements in my line of
work. Everyone makes fantastic promises, but very few come through
on them. I believe nutrition is equally as important as exercise for health.
When you are injured, it is even more critical. So, when I recommend
something, it is because I strongly believe it works. And there are many
good reasons behind it. With that said, I strongly recommend taking a
nutritional supplement called VITAFORCE®. In my opinion, it is by far
the best nutritional supplement on the market today. In a nutshell, it is
a multivitamin/multimineral supplement, but instead of all those synthetic
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Dynamics of Motion - H.E.M.
ingredients that almost everyone else uses, you get all your vitamins
and minerals for the day from a perfect combination of nature’s healthiest
super foods.
The most recent and respected studies strongly suggest getting your nutrients from food, because it is the safest, most natural and effective way
to absorb all the nutrients you need every day. Other multivitamins on
the market provide synthetic or isolated nutrients and often contain mega
doses that may be harmful. In fact, numerous recent studies show that
taking multivitamin supplements may be more unhealthy than not taking
one at all.
In contrast, with VITAFORCE®, you get all the benefits of the healthiest
super foods on earth while also getting a complete multivitamin/multimineral supplement that provides all your nutrients the safe and effective
way nature intended -- from whole foods.
Main benefits of VITAFORCE®:
•
The only green food supplement that completely replaces and
improves on your Multivitamin/ Multimineral pills
•
24 Certified Organic and Wildcrafted Ingredients
•
2 Billion live probiotic cells per serving (At time of manufacture)
•
The world’s most nutrient dense, Super Foods including: Organic
Spirulina and Broken Cell Wall Chlorella, Organic Wheat Grass
Juice, Wildcrafted Calcified Red Algae and Organic Icelandic Kelp
•
High Antioxidant Super Fruits such as Acerola Cherry Extract,
Organic Mango, Organic. Acai, Organic Wild Billberry, Organic
Chapter 6 - Nutritional Considerations
59
Wild Lingonberry, Organic Black Currant (berry and juice), Organic
Aronia Juice, Organic Pomegranate Juice, Organic Wild Blueberry,
Organic Concord Grape Juice, Organic Sour Cherry Juice, Organic
Wild Elderberry Juice, Organic Wild Cranberry Juice, Organic Red
Raspberry, Organic Black Raspberry
•
An assortment of the healthiest certified vegetables on the planet:
Organic Kale, Organic Collard Greens, Organic Parsley, Organic
Beet Juice, Organic Broccoli Sprouts and Organic Spinach
•
Tastes great in water, juice or a fruit smoothie
Here are what a couple of very well respected individuals in the
health and wellness field have said about VITAFORCE®:
“My clients come to me expecting the very best in training and nutritional advice. I pride myself on providing that level of service. When
asked about multivitamin supplementation in the past, I have simply
said “no” across the board because of unhealthy mega doses and
synthetic properties. VITAFORCE® is the best multivitamin source
because it is derived from certified organic whole foods. The amount
of each nutrient is in the proper dose to promote longevity and
health. Not only does VITAFORCE® provide all the vitamins and nutrients one needs, but it also contains 2 billion probiotics to promote
gut health which is essential for proper absorption of nutrients in the
digestive tract. VITAFORCE is my #1 recommended supplement to
all my clients.”
- Jason Walsh, CSCS, NSCA-CPT, trainer to the stars. Clients
include Justin Timberlake, Jessica Biel, Ben Affleck, Jennifer Gar-
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Dynamics of Motion - H.E.M.
ner, Reese Witherspoon, Kate Beckinsale and Jason Taylor.
“VITAFORCE® is simply the best all natural nutritional supplement on the market. I take it daily in my morning smoothies and I
recommend it to every one of my patients. I love that it comes from
real food because I believe that nature provides precisely the right
amount of each and every essential nutrient in a readily absorbable
form. There is no more important supplement for health, longevity
and natural energy than VITAFORCE®. It also seems to have the
ability to reduce unhealthy food cravings which makes it an important supplement for those trying to lose weight.”
- Darren F. X. Clair, MD, Beverly Hills, CA, founder and medical
director of Vibrance Medical Group where he counts among his
patients many of Hollywood’s biggest stars.
VITAFORCE® is available in powder and tablets, so you can decide
which is the easiest way to take it. I strongly recommend it to all my
clients and as I believe it is invaluable for better health and fitness levels.
In my experience, it works extremely well for rehabilitation purposes.
I would like to extend a 10% off coupon to you, if you would like to give it
a try. Just go to the website below and enter the following coupon code
when checking out: dynamicsofmotion and 10% will automatically be
taken off your order. Visit the following website to learn more about it:
http://www.dynamicsofnature.com
section two
ankle prehab
SEVEN
Prehab Overview
Ankle Prehab is for almost everyone. If you have had ankle
injuries in the past, you most likely have scar tissue, knots,
general weakness and inflexibility in your ankle joints which
can seriously decrease your ability to walk, run and jump
efficiently, powerfully and correctly. Increasing strength
Chapter 7 - Prehab Overview
63
and mobility in the ankles will not only decrease your risk
of future ankle injuries, it will also significantly improve your
performance in sports and life.
Many people ask me if they should do the Prehab section
even if they have never had an ankle injury or if they have
not had an ankle injury in a long time. I always answer yes,
because almost everyone in our culture spends far too much
time sitting, wearing shoes that inhibit natural foot movement and walking on perfectly even ground. That means all
the stabilizer muscles in the ankles will be extremely weak.
It also means your ankle joints are probably inflexible and
weak. That puts you at a greater risk of injury and significantly reduces your potential in sports.
How many people properly stretch their calves and have
good mobility and strength in their ankles (with or without
past injuries)? In my experience, almost no one, and that
includes professional athletes. Most people just do not realize how important it is to spend some time focusing on the
calves and ankles. They are the foundation for everything
else, because it is your feet that are coming into contact with
the ground. It is your base. If the ankles and calves are tight
and inhibited, then all kinds of other problems can develop.
Think about this... the ankles are a mobile joint. You can
wiggle them around in all kinds of angles. But, if your
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Dynamics of Motion - H.E.M.
ankles and calves are inflexible and weak, it will negatively
affect how you walk, run and jump. In addition, as you come
in contact with the ground, the way you do it affects everything above it. So, if you cannot move properly as you walk,
run and jump, it will directly affect the joints above it.
As you go up the kinetic chain of the body, the next joint
above the ankles are the knees. Now, unlike the ankles, the
knees are an immobile joint and are meant to be stable. But,
if the ankles are immobile from past injuries or a general lack
of flexibility, when you move, the body will have to get the
flexibility from somewhere. And that mobility usually has to
come from the knees which can lead to disaster.
With so many weak and immobile ankles, it is not surprising
that there are over 100,000 ACL (Anterior Cruciate Ligament) injuries in America every year. This is a very serious
knee injury that is caused by a tear in one of the ligaments in
the knee. It usually occurs, because the knee was forced to
move further than intended. Over 70% of these injuries are
non-contact, meaning the knee is pushed into a range of motion it can’t handle and tears. Ankle inflexibility and weakness is a major reason why.
As you go higher up the kinetic chain, we find the hips, which
are a mobile joint. Above that is the low back, which is an
immobile area followed by the upper back which is mobile.
Chapter 7 - Prehab Overview
65
If things begin incorrectly with your ankles as you come in
contact with the ground, it can screw up anything above it,
including the knees, hips, back, shoulders or even the neck.
You would be very surprised to learn that some headaches
in people have been sourced to weak and inflexible ankles.
In other words, their gait created a negative chain reaction
that ended up in extremely tight shoulders that were totally
out of whack. Just consider that if you walk and move in
an unnatural way, everything and anything above it can and
usually is negatively affected.
So, there are many reasons to actively use prehab on the
ankles. It will dramatically improve your speed, agility, power, and jumping ability. It will dramatically reduce your risk
of ankle injury. And, it will help your overall movement patterns to be more efficient and natural which will help put your
whole body back in balance.
Before going any further, it is important to talk about shoes.
I would like you to get a really comfortable pair of shoes for
everyday use. I usually recommend a pair of shoes that
have the least amount of inhibition on the feet. In other
words, shoes that allow the foot and ankle to move as much
as possible. You see, we walk all day on perfectly even surfaces (cement, carpet, wood, etc). That severely weakens
the stabilizer muscles in the ankles which protect you from
sprains and injury. And we usually wear shoes that do not
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Dynamics of Motion - H.E.M.
allow the feet or ankles to move at all. As you are probably
realizing now, that is not a good thing. What you want are
shoes that allow a more natural and mobile walking style.
Imagine what life was like for our ancestors. They walked
barefoot or in very simple and natural protective footwear.
They walked on uneven surfaces all the time. We have
taken away that natural contact with the ground. So, go get
some very fluid and natural shoes. That is a good beginning.
People ask what kind of shoes I wear. I like two kinds of
shoes, but this is by no means an exhaustive list:
1. Nike Free
2. MBT
I have found the Nike Free shoes to be great for most fitness
activities (not necessarily sports specific though) and every
day use. The MBT are a very different kind of shoe that really forces your ankles to work a little harder, but are extremely
comfortable and useful. They are great for everyday use.
I also recommend that people try to walk barefoot more often. I realize that is not possible most of the time, but whenever possible, kick off your shoes and let your feet make
contact with a natural surrounding. It feels wonderful and
is very helpful for your ankles. And of course, I recommend
doing most or all of the prehab stretches and exercises in
Chapter 7 - Prehab Overview
67
bare feet. But, you may wear shoes if you wish. Just try
and make them more natural shoes that allow your feet and
ankles to move more freely.
Note: Do not begin doing this section until your ankle has
fully healed. If you have just had an ankle injury, then follow
the H.E.M. protocol explained in section one. Once, your
ankle is healed, then you can move onto this section. Prehab involves more advanced exercises which should not be
done on an injured ankle.
Should I Wear an Ankle Brace?
The first thing I have to say about this question is that I defer
to your doctor or physical therapist. If your ankle is too weak
to sustain certain activities, then I can understand the use of
an ankle brace. And I cannot in any way answer the question based on your specific case. However, I can give a
general response based on my experience and expertise.
Based on my research and years of experience, my answer
is usually not. An ankle brace should be considered a very
temporary crutch (if used at all). Why? The ankle is a mobile joint. It needs to be mobile for proper body mechanics.
When you put on an ankle brace, it makes the ankle joint
immobile. As we go up the kinetic chain, the next major joint
is the knee.
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Dynamics of Motion - H.E.M.
As I have already covered in this chapter, the knee is an immobile joint. But, if you immobilize the ankle with a brace,
that mobility has to come from somewhere. The next logical
place is the knee. And remember, over 70% of ACL injuries
are non-contact, meaning the knee is pushed into a range
of motion it can’t handle and tears. So, instead of using a
brace, use my Prehab program to get your ankles so strong
and mobile that you do not need one.
In my professional opinion, it is far better to strengthen the
ankle muscles and get the proper range of motion in the
joint, so you have proper body mechanics. If you play basketball or other sports, you will always be at risk for an ankle
injury, but your risk will be far lower if the ankle is strong and
flexible.
EIGHT
Prehab : Foam Rolling
Ten bucks does not buy much nowadays. But, for $10, you
can get one of the most important pieces of equipment
imaginable. Foam rollers are an easy, cheap, and effective
way to relieve the aches and pains that are slowly building
up in your body.
How does it work?
Foam Rolling is effective because it gives you a deep tissue
massage and most importantly self-myofascial release
(SMR). Okay, but what in the world in self-myofascial
release? Well, over time, inactive, tight, or over-worked
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Dynamics of Motion - H.E.M.
muscles will accumulate knots. Foam rolling will help break
down the soft tissue adhesions and scar tissue that builds
up in the muscle over time. By breaking these “knots” down,
the muscle will be able to stretch further and help you regain
your natural flexibility. You will feel the results immediately.
Traditional stretching techniques simply is not enough.
Stretching alone will not cause a significant increase in
muscle length. Imagine your muscle is one long piece
of a rubber band. Now, imagine you have tied a knot in
the middle of that rubber band. If you were to stretch the
rubber band at each end, what would happen to that knot?
It would get tighter and eventually the rubber band would
break directly below or above the knot. That is basically
what happens in the muscles of your body. However, by
foam rolling and working out these knots, you will be able
to stretch much further and without the same risk of injury.
Therefore, SMR with a foam roller can produce extraordinary
benefits in improving flexibility and correcting postural
distortions. The foam roller is an absolutely essential part of
any fitness program.
For our purposes, foam rolling is an essential factor in
increasing mobility in the calves and ankles. Even though
you are not rolling the ankle joint itself, you are releasing
knots in muscles that attach directly or indirectly to the
ankle joint. By releasing old knots and adhesions, you
will create the ability for much better range of motion in
the ankle joint. In addition, you will be helping the neural
connection between the nervous system and the ankle joint
by smoothing out the muscle fibers and removing knots in
these muscles. This will help dramatically lower the risk for
future injury.
Chapter 8 - Prehab : Foam Rolling
71
But, remember, you never want to foam roll an actual injury.
For this area, you should be massaging with your hands
and the Castor Oil. Since this is now the Prehab section, I
assume you do not currently have an ankle sprain, so that
should not be a problem. Your ankle should either be healed
by now or you have not had an ankle sprain in a while and
are looking to strengthen your ankles.
Note: As an advancement to foam rolling, you can use a
tennis ball, lacrosse ball, or even a softball. Only do this
once you can roll over the muscles with a foam roller and not
feel any knots or pain. But, in the beginning, a foam roller
will be sufficient to get great results. This entire foam rolling
routine can take anywhere from 5-30 minutes, depending
on how much time you have to devote to it. Try to do this at
least once a day.
•
•
•
•
•
•
Benefits of using a foam roller for massage:
Targets all your sore points; releases your trigger
points.
Increases range of motion, by improving your ability to
stretch further
Helps reduce and even eliminate chronic pain.
Helps reduce muscle soreness.
Increases training efficiency.
Helps you recover faster from a workout.
Is it going to hurt?
In the beginning, foam rolling can be painful. You will be
pressing down on very old knots that have been there for
years. But, there is good news... one, assuming you do it
everyday, the pain will diminish dramatically in just a few
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Dynamics of Motion - H.E.M.
weeks as you work out the knots. Two, even though you will
feel pain while pressing on the knots, there should not be
any bruising or soreness afterward.
You should spend about 5-10 minutes foam rolling your
calves before and after your workouts. Ideally, spend
another 5-10 minutes on your off days foam rolling as well.
Here are some main points to remember:
•
•
•
•
•
•
Remember that the more pressure you apply, the faster
the knots will dissipate. You have to make sure you
really apply pressure and it will probably be uncomfortable in the beginning.
You can adjust the pressure by moving your body or
keeping your arms or legs on the ground. The more
body weight you put on the foam roller, the more pressure you will feel on the muscle.
When you find a painful spot in one of the areas we describe below, that is an important place to foam roll as it
is a knot that needs to be worked out.
Foam rolling does NOT cause bruising. Even though
it may be painful as you first start working these knots,
you won’t bruise.
As soon as you stop applying pressure, the pain will
diminish rapidly and completely.
Be consistent: You should try to foam roll everyday if
possible. The more consistent you are with foam rolling, the faster you will release these trigger points and
Chapter 8 - Prehab : Foam Rolling
•
73
eliminate the knots from your muscles. Doing it everyday, you can expect to see significant results in about
4-6 weeks.
Be patient: Remember, just like stretching, foam rolling
doesn’t yield marked improvements overnight; you’ll
need to be diligent and stick with it (although you will
definitely notice acute benefits).
Note: You can work anywhere from 30 seconds to 5-10
minutes per muscle area with foam rolling. The longer your
work the muscles, the better the results.
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Dynamics of Motion - H.E.M.
How to Roll your Calves
Now, I will go through the various progressions of foam rolling the calves. Remember to roll slowly and work out knots
wherever you feel them. The tendency is to rush over the
knots, because they are painful. But, remember, the only
way the pain will diminish is by getting the knots out. That
means being consistent and taking the time to do it right.
Focus on the inner, middle, and outer part of your entire calf
area. I suggest spending about 2-3 minutes in each area.
As you work out the knots, you will be able to apply more
and more pressure. The rewards of rolling out the knots in
these muscles are extremely worth it. I usually make the
analogy that it is like going from wearing ski boots to tennis
shoes.
Chapter 8 - Prehab : Foam Rolling
75
Calf - Beginner
• Begin with both legs on the foam roller.
• If possible, lift your butt off the ground for more pressure on the calves.
• Slowly roll back and forth, working out the knots along
the entire calf area.
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Dynamics of Motion - H.E.M.
Calf - Intermediate
• Progress by lifting your butt off the ground.
• When ready, try crossing one leg over the other.
• The top leg can push down on the bottom leg for more
pressure.
Chapter 8 - Prehab : Foam Rolling
77
Calf - Advanced
• Replace the foam roller with a tennis or lacrosse ball.
• You can begin with both legs on the ground or one leg
crossed over the other and your butt off the ground.
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Dynamics of Motion - H.E.M.
Calf - Expert
• Use a raised platform or a stack of books and then roll
the inside, outside and center of the calf slowly.
Calf - Expert #2
• Place a softball below the outer part of your calf and
using a tennis or lacrosse ball, massage the inner part
of your calf.
Chapter 8 - Prehab : Foam Rolling
Achilles Tendon - This is the bottom portion of your calf.
• Begin with a foam roller and play with angles, then
progress to a tennis / lacrosse ball when ready.
79
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Dynamics of Motion - H.E.M.
Peroneals - This is for the outer portion of the calf area,
known as the Peroneals.
•
•
Peroneals – Beginner
Begin with one leg on the foam roller and the other leg
crossed over in front of it.
Slowly roll back and forth over the upper side portion,
working out the knots.
Chapter 8 - Prehab : Foam Rolling
81
Peroneals – Intermediate
• Apply more pressure by placing one leg on top of the
other and balancing on your elbow or hands.
Peroneals – Advanced
•
Replace the foam roller with a tennis or lacrosse ball.
You can begin with one leg on the ground (see image)
or one leg on top of the other for added pressure.
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Dynamics of Motion - H.E.M.
Peroneals – Expert
Using a tennis or lacrosse ball, raise your leg on a platform
or stack of books and slowly roll.
Tibialis Anterior
• Slowly roll down the front of your shins, and play with
the angles (right and left) to find knots.
NINE
Prehab : Stretching
WARM UP
We will be using two different kinds of stretching for these
workouts. One will be used before the workout and the
other will be used afterward to cool down. They are equally
important, but must be used at the right time to get the best
results and help reduce the risk of injury.
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Dynamic Stretching: Involves movement and has the overall effect of turning a muscle “on”. Dynamic flexibility has
been used successfully by trainers and coaches to increase
flexibility and possibly lower the incidence of injury. Dynamic
stretching consists of functional based exercises which
prepare the body for movement. So, we recommend this
type of stretching to be incorporated during the warm up of a
workout.
Static Stretching: Involves no movement and has the
effect of turning a muscle “off”. A stretch position is gently
assumed and held for 20 to 60 seconds. There is no
bouncing or rapid movement. You should feel a slight pull,
but no discomfort. This relaxes the muscles and helps
retain elasticity. Therefore, we recommend using this type of
stretching in the cool down phase.
Interestingly, most people use static stretching as the ONLY
way to stretch. The problem with static stretching before a
workout is that it has the over-all effect of turning a muscle
“off”. We definitely recommend static stretching after a
workout, but NOT in the warm up phase. Used before
a workout, static stretching does not help avoid injury and
may actually increase the risk. Here are some reasons we
recommend dynamic stretching before a workout:
1. Mike Boyle, world renowned strength and conditioning
coach, uses a dynamic warm up with his athletes. He
goes through about 26000 workouts over the course
of a summer. In 2002 he did not have one major
muscle pull that required medical attention.1
1 Boyle, Mike, Functional Training for Sports, pg 29.
Chapter 9 - Prehab : Stretching
85
2. Flexibility is speed specific. There are two kinds
of stretch receptors, one measures magnitude and
speed and the other measures magnitude only.
Static flexibility improves static flexibility and dynamic
flexibility improves dynamic flexibility which is why it
doesn’t make sense to static stretch prior to dynamic
activity. There is considerable but not complete
transfer of static stretching to dynamic stretching.2
3. One author compared a team that dynamically
stretched to a team that static stretched. The team
that dynamically stretched had fewer injuries.3
4. Dynamic Flexibility increases core temperature,
muscle temperature, elongates the muscles,
stimulates the nervous system, and helps decrease
the chance of injury.4
Calves - Tightness and weakness in the calves can lead
to a wide variety of problems. Calf tightness comes from:
wearing high heels, people who have twisted or sprained
ankles in the past, a lack of calf stretching, etc... When your
calves are tight, it affects the way you walk and move. This
can cause a huge amount of issues including knee, hip,
and back pain, and in some cases, shoulder and neck pain.
Obviously, calf tightness puts you at a much higher risk of an
ankle injury as well. By foam rolling first and then stretching
your calves consistently, you will notice as your calves
become more flexible and strong that you feel lighter and
2 Kurz, Tomas, Science of Sports Training, page 236.
3 Mann, Douglas, Jones Margaret 1999: Guidelines to the implementation of a dynamic stretching routine, Strength and Conditioning
Journal:Vol 21 No 6 pp 53-55.
4 Frederick Gregory 2001 Baseball Part 1 Dynamic Flexibility, Strength
and conditioning Journal Vol 23 No 1 Pages 21-30.
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Dynamics of Motion - H.E.M.
move much easier and more powerfully.
Note: As you will see, I have included the mobility section
of Part One as part of the calf and ankle stretching routine.
The reason is that these stretches will continue to increase
and help you maintain optimum flexibility in your ankles.
They are crucial in recovering from an ankle injury, but
equally important for maintaining or developing proper ankle
mobility from a Prehab perspective. So, after the foam
rolling, make sure you go through all the stretches in this
chapter and you will see phenomenal benefits.
Ankle Stretched to the Side
• Balance on both feet or hold onto something if necessary, but keep your back and neck straight and aligned.
• The feet are about one foot apart in width.
• Have your front foot flat on the floor, then, let your ankle
slowly fall out to the side and hold it there for 2-3 seconds, then come
back to the starting
position.
• It should be a very
mild stretch. You
should feel this
mostly in the back,
outside part of the
foot.
• Repeat 3-5 times.
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Basic Pose for the next three stretches
In the next three ankle mobility exercises, you will be bending the front leg about 3-4 inches. You will be getting a very
mild stretch in the back foot. Have a look at the picture below for the basic pose for these exercises. Balance on both
feet or hold onto something if necessary, but keep your back
and neck straight and aligned.
Basic Pose
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Dynamics of Motion - H.E.M.
Ankle Stretched Forward
• With the back foot,
start with the toes
curled under.
• Then, slowly bend
the front knee and
mildly push the top
part of the back
foot into the floor,
keeping the foot
straight.
• Hold for 2-3 seconds for a very mild
stretch, then go
back to the starting
position.
• Repeat 3-5 times.
Chapter 9 - Prehab : Stretching
89
Ankle Stretched Outward
• With the back foot, start with the toes curled under.
• Then, slowly bend the front knee and let the back foot
fall out to the side.
• Get a very mild stretch on the outside part of the foot.
• Hold for 2-3 seconds, then go back to the starting position.
• Repeat 3-5 times.
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Dynamics of Motion - H.E.M.
Ankle Stretched Inward
• For this exercise, place your back foot about a foot
wider.
• With the back foot, start with the toes curled under.
• Then, slowly bend the front knee and let the back foot
fall inward.
• Get a very mild stretch on the inside part of the foot.
Hold for 2-3 seconds, then repeat.
• Repeat 3-5 times.
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Ankle Circles - You will be doing small ankle circles in all
the planes of motion for your ankle joint.
• For each pose, do 3 circles clockwise and 3 circles
counterclockwise.
• You will start in pose 1 and then do little mini circles.
• Then, move onto the next ankle pose and so on.
• Finish by doing 3 complete range of motion circles
clockwise and counter clockwise.
• Make sure you keep your leg and knee straightforward
for every pose, only letting your ankle move.
• Focus on the ankle joint doing the movement instead of
your toes.
• Also, do the circles slowly and smoothly. Do not let the
motion be jerky.
• Finally, go as far as you can in every single pose, making sure you are pushing the limit to how far your ankle
can be stretched in every direction.
Note: You may hear your ankles cracking somewhat and
that’s okay. Those are old buildups of lactic acid you’re
releasing. You may even cramp, because your ankle isn’t
used to being worked like this. Just rest for a moment and
then continue.
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Dynamics of Motion - H.E.M.
Ankle Circles (cont.)
1) Ankle Up and
Straight
2) Ankle Down and
Straight
3) Ankle Down and In
Chapter 9 - Prehab : Stretching
4) Ankle Down and Out
5) Ankle Up and In
6) Ankle Up and Out
7) Complete Range of Motion Circles – Clockwise and
Counterclockwise
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Dynamics of Motion - H.E.M.
Calf T’s
• Keep your knees
straight ahead, letting
only your foot move.
• Flex your calf up as
high and then down
as far you can.
• Then, flex your calf as
far out and in as you
can.
• Focus on your ankle
joint moving instead of
your toes.
• Move as far as you
can in each direction.
Chapter 9 - Prehab : Stretching
95
Alphabet
• Form every letter in the alphabet with your toes.
• Go slowly and make sure your move as smoothly as
possible.
• Make big letters so your ankle joint is worked as much
as possible.
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Dynamics of Motion - H.E.M.
Stretch #1 - Straight Knee:
• Lean on a wall or something that can hold your weight
and put your left leg a few feet away from the wall.
• Slowly bend move toward the wall, keeping your whole
body straight.
• Stretch your left calf for 2-3 seconds, then push away
from the wall slightly to relax from the stretch for 2-3
seconds. Repeat 5 times.
• Then, lean toward the right (this will stretch your inner
calf). Repeat 5 times.
• Now, lean to the left. Repeat 5 times.
• Switch and do the right leg.
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Stretch #2 - Bent Knee - You are going to do the same as
in Stretch #1, but with a bent back knee. This will stretch a
vitally important area of the lower calf and foot.
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Dynamics of Motion - H.E.M.
Straight Knee Advanced:
• Place your hands on the floor and put your left foot
behind the right calf.
• Push your right heel into the ground and stretch for 2-3
seconds.
• Then, explode up with the ball of your right foot, coming
up as high as you can. Try to focus on coming up on
your big toe instead of the outside of your foot.
• Repeat 10 times, then switch feet and repeat.
Chapter 9 - Prehab : Stretching
99
Bent Knee Advanced - This is the exact same exercise, but
now you will do it with a bent knee.
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Dynamics of Motion - H.E.M.
COOL DOWN
Static stretching is important to do after a workout and on
rest days. A lot of people eliminate a cool down period,
because they consider it unimportant. The truth is that the
cool down is just as important as warming up and plays
a crucial part in staying injury free. Cooling down after a
workout is important because it promotes recovery and aids
our bodies to get back to a pre-workout level.
During every single workout session, the body gets damaged
by various elements which include: damage of muscle fibers,
ligaments and tendons as well as waste products that get
built up in our body. If you perform a good cool down routine
you will notice that your body will repair itself faster which
means better results in a faster amount of time.
Warming up aids the body in making a smooth transition
from rest to activity, whereas during a cool-down, the body
is afforded some time to decrease in body temperature.
Muscle temperature, perspiration rate, heart rate and
respiration rate all decrease. This is an important transition
back to a more restful state and may significantly help
reduce muscle injury, stiffness and soreness.
The cool down also provides an opportunity to stretch the
muscles again. When cooling, warm muscles tend to
shorten to a length less than what they were before the
activity! So, it is absolutely vital that you do some stretched
to insure all the work you just did will actually maintain itself
after the workout. In other words, the cool down will help
you maintain the flexibility you achieved during the workout.
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101
Here are the main points to remember regarding the
benefits of the cool down:
•
•
•
•
•
•
Helps you maintain elasticity and flexibility in the
muscles.
Helps the heart rate and respiration slow down
gradually.
Helps avoid dizziness or fainting, which sometimes
happens when exercise is stopped suddenly (can
cause blood to pool in the legs).
Allows your muscles time to recover and repair for the
next workout.
Helps your muscles get rid of waste products such as
lactic acid, which helps reduce muscle soreness.
Helps you end your workout on a good note and
transition safely.
Static Stretching
Static stretching involves no movement and has the effect
of turning a muscle “off”. Therefore, we recommend
using this type of stretching in the cool-down phase of the
workout. A stretch position may be gently held for 20 to 60
seconds. Remember, do not stretch to the point of pain. You
should feel a slight pull, but no discomfort. Keep all joints in
alignment. Do not twist joints into unnatural positions. The
stretch should be felt in the belly of the muscle and not in the
joints.
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Dynamics of Motion - H.E.M.
Step Stretch
• Let your feet hang off a
step.
• Keep your feet straight.
• Stretching for 30-60
seconds
• Turn your feet inward and
stretch for another 30-60
seconds.
• Turn your feet outward
and stretch for another
30-60 seconds.
Progression: Do this stretch
one leg at a time, keeping the other foot in the air.
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Straight Knee
• Lean on a wall or something that can hold your weight
and put your right leg a
few feet away from the
wall.
• Slowly move toward the
wall keeping your whole
body straight.
• Push the heel of your
foot back and down into
the floor with about 75%
of your effort.
• If you do not feel a
stretch, stepping back
will increase the stretch
on the calf muscle.
• Then, take a deep
breath, relax and stretch
as far as you can for 2-3 seconds by slowly moving
toward the wall, keeping your whole body straight.
• Repeat this 5 times, trying to get a little deeper every
time you stretch.
• Then, lean toward the right and do the exact same
thing, (pushing through with your heel for 5 seconds,
taking a deep breath and then stretching for 2-3 seconds - repeat 5 times). Now, lean to the left and repeat.
• Switch legs and repeat.
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Dynamics of Motion - H.E.M.
Bent Knee - You are going to do the same as in Straight
Knee calf stretch, but with a bent back knee. This will
stretch a vitally important area of the lower calf and foot.
TEN
Prehab : Exercises
The exercises I have included for ankle prehab go beyond
the ankles and calves. They utilize other muscle groups as
well, because the body does not work in isolation. Although
the primary focus of each exercise is the ankles and calves,
you will find get amazing results that go well beyond it. This
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Dynamics of Motion - H.E.M.
includes increased speed, agility, jumping ability and lateral
movement. And of course, by strengthening the ankles and
calves, you will be locking in that new found flexibility from
the previous chapters. And you can count on much more
stable and powerful ankles that will be able to withstand
much more force and put you at a much lower risk for ankle
injuries in the future.
There are a few exercises at the beginning of this chapter
that were also in section one, but they have slightly different
form, so make sure to read the instructions. They are excellent prehab exercises as well and are therefore useful on a
continual basis. You will also find more advanced exercises
that you should progress as you naturally progress.
Note: These exercises are listed in order from easy to difficult. Begin with the easier exercises, and as your mobility
improves, challenge yourself with the more difficult exercises. You can do these exercises with bare feet or in shoes.
Chapter 10 - Prehab : Exercises
107
Calf Raise Hold - Two Legs
• Have your feet pointed straight ahead and have something nearby to lean on to keep your balance.
• Let your feet hang down and stretch for 5 seconds.
• Explode upward, going as
high as possible- to the
tips of your toes if possible.
• Do not let your ankles fall
outward. In order to do
this, remember to keep
your weight on the inside
part of the balls of your
feet when you push up.
• Hold for 30-60 seconds.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
BAD FORM: Here is an
example of what bad from looks
like. Notice how the weight is
on the outside part of the foot
which forces the ankles into
an unbalanced and awkward
position. Always make sure
you keep your weight on the
inside part of the foot.
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Dynamics of Motion - H.E.M.
Calf Raise Hold Circles - Two Legs
• Have your feet pointed straight ahead and have something nearby to lean on for balance, if necessary.
• Explode upward, going as high
as you possible into a full calf
raise.
• Do not let your ankles fall outward. In order to do this, remember to keep your weight on the
inside part of the balls of your
feet when you push up.
• Now, while your heels are raised
off the ground in a full calf raise,
hold them up there.
• Now, do 5-10 complete mini-circles in a clockwise direction while
on the balls of your feet.
• Then, switch directions and do
5-10 complete mini-circles in a counter-clockwise direction while on the balls of your feet.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
Chapter 10 - Prehab : Exercises
109
Calf Raises - Two Feet - Steps
• Have your feet pointed straight ahead and have something nearby to lean on to keep your balance.
• Let your feet hang down and stretch for 5 seconds.
• Explode upward, going as high as possible- to the tips
of your toes if possible.
• Do not let your ankles fall outward. In order to do this,
remember to keep your weight on the inside part of the
balls of your feet when you push up.
• Repeat 5-10 times with your feet straight, then pointed
inward and then outward.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
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Dynamics of Motion - H.E.M.
Calf Raises - Two Feet - Steps (cont.)
Here are images for the inward and outward position.
Chapter 10 - Prehab : Exercises
Calf Raise Hold - One Leg
• Have your feet pointed
straight ahead and have
something nearby to lean
onto keep your balance.
• Bring one foot off the
ground.
• Explode upward, going as
high as possible- to the
tips of your toes if possible.
• Do not let your ankle fall
outward. In order to do
this, remember to keep
your weight on the inside
part of the ball of your foot
when you push up.
• Hold for 30-60 seconds.
Progression: Do this exercise,
but do not use anything to lean
on. Instead use your balance.
BAD FORM: Look at the
image on the right. Again,
notice how the weight is on the
outside of the foot.
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Dynamics of Motion - H.E.M.
Calf Raise Hold Circles - One Leg
• Have your feet pointed straight ahead and have something nearby to lean on for balance, if necessary.
• Bring one foot off the ground.
• Explode upward, going as high
as you possible into a full calf
raise.
• Do not let your ankle fall outward. In order to do this, remember to keep your weight
on the inside part of the ball of
your foot when you push up.
• Now, while your heel is raised
off the ground in a full calf
raise, hold it up there.
• Now, do 5-10 complete minicircles in a clockwise direction
while on the ball of your foot.
• Then, switch directions and do
5-10 complete mini-circles in
a counter-clockwise direction while on the ball of your
foot.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
Chapter 10 - Prehab : Exercises
113
Calf Raises - One Foot - Steps
• Have your feet pointed straight ahead and have something nearby to lean on to keep your balance.
• Bring one foot off the ground.
• Let your foot hang down and stretch for 5 seconds.
• Explode upward, going as high as possible- to the tips
of your toes if possible.
• Do not let your ankle fall outward. In order to do this,
remember to keep your weight on the inside part of the
ball of your foot when you push up when you push up.
• Repeat 5-10 times with your foot straight, then pointed
inward and then outward. Switch feet and repeat.
Progression: Do this exercise, but do not use anything to
lean on. Instead use your balance.
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Jumps - Doing a series of jump squats and/or box jumps
provides a near total body workout, no matter what level
of physical fitness you are at. The jumps are an excellent
way to not only build explosive power in the legs but it also
strengthens all the stabilizer muscles in the ankles, around
the knees, and the hips. It is an excellent way to jump to the
next level of physical fitness and athletic ability. The jumps
require a good amount of explosive power and muscle
contraction in your lower body. Warming up these muscles is
very important to have them flexible and ready to absorb the
shock of the jump and the descent.
Note: For every jump, I want you to land silently. If you land
with a loud sound, that means you are using your joints for
the majority of the impact. Instead, I want you to use your
muscles. So, do not forget that for every single jump, LAND
SILENTLY.
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115
Squat Jumps - This is the classic jump. It will strengthen
your ankles and calves while also increasing power.
• Have your feet a little wider than shoulder’s width apart
and pointed slightly outward.
• Slowly squat down to 90 degrees.
• Move your arms forward as a counterweight.
• Keep your back straight and make sure your knees are
not moving forward.
• Squeeze your buttocks and jump straight up into the air.
• Raise both hands above the head as you jump.
• Land in original squat position and repeat.
• Make sure you land softly and silently.
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Dynamics of Motion - H.E.M.
Squat Jumps - One Leg - This progression is much more
difficult and will strengthen your ankles and calves while also
increasing power.
• With your feet roughly shoulder width apart, tighten
core muscles and balance on one leg.
• Jump up as high and far as possible.
• When you land, sink your butt back (as if sitting in a
chair) so the knee does not move forward.
• Make sure you land softly and silently.
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117
Lateral Jumps - These jumps challenge your balance and
ankles in new ranges of motion.
•
•
•
•
With your feet roughly shoulder width apart, tighten
core muscles and jump as high and far as possible to
the side.
When you land, sink your butt back (as if sitting in a
chair) so the knees do not move forward.
Keep the knees straight.
Make sure you land softly and silently.
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Dynamics of Motion - H.E.M.
Lateral Jumps - One Leg - Different Leg - This will
increase the challenge on your balance and ankles.
• With your feet roughly shoulder width apart, tighten
core muscles and lift one leg.
• Jump as high and far as possible to the side.
• Land with the opposite leg and sink your butt back (as if
sitting in a chair) so the knees do not move forward.
• Keep the knee straight.
• Make sure you land softly and silently.
Chapter 10 - Prehab : Exercises
Lateral Jumps - One Leg - Same Leg - This is an even
more challenging exercise for balance and the ankles.
• With your feet roughly shoulder width apart, tighten
core muscles and lift one leg.
• Jump as high and far as possible to the side.
• Land with the same leg and sink your butt back (as if
sitting in a chair) so the knees do not move forward.
• Keep the knee straight.
• Make sure you land softly and silently.
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Dynamics of Motion - H.E.M.
Box Jumps - These jumps will increase your ability
to generate more power. They are also wonderful for
strengthening the ankles and calves.
• Stand in front of your box, step, bench, or platform.
• With your feet roughly shoulder width apart, tighten
core muscles and jump up to the platform.
• When you land, sink your butt back (as if sitting in a
chair) so the knees do not move forward.
• Make sure you land softly and silently.
• Stand up fully, and then step back down and repeat.
Chapter 10 - Prehab : Exercises
121
Box Jumps - One Leg - One leg box jumps are an exercise
that demand superior strength extraordinary balance and
agility. Great for strengthening the calves and ankles.
• Stand in front of your box, step, bench, or platform.
• With your feet roughly shoulder width apart, tighten
core muscles and balance on one leg.
• Then, jump up to the platform.
• When you land, sink your butt back (as if sitting in a
chair) so the knee does not move forward.
• Make sure you land softly and silently.
• Stand up fully, and then step back down and repeat.
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Dynamics of Motion - H.E.M.
Broad Jump - This jump will challenge your balance and
help you increase power and agility.
• Start in a neutral standing position, feet shoulder width
•
•
•
apart.
Jump as high and far forward as possible, swinging the
arms for added momentum.
When you land, sink your butt back (as if sitting in a
chair) so the knees do not move forward.
Make sure you land softly and silently.
Chapter 10 - Prehab : Exercises
123
Uneven Ground - This is the most advanced exercise in
my opinion, but one that puts your ankles to the test. What
I describe here is a progression as your ankles get stronger
and stronger. This exercise severely challenges your
coordination, balance and ankle strength / flexibility.
1. Begin by walking on uneven ground.
2. When ready, jog or run on uneven ground.
3. Try carrying an uneven object like a rock to further
challenge your balance.
Note: You can apply this to all kinds of terrain. Use your
best judgment depending on your individual ability and
fitness level.
ELEVEN
Frequently Asked Questions
Can I be seated during the Rehab Exercises?
For the first 2-3 days, if your ankle is simply too painful for standing or if
you simply feel more comfortable and safer sitting, then definitely begin
in a seated position. You can still do most of the exercises this way, but I
do encourage you to stand as soon as you feel able to do so.
Should I keep my ankle elevated during the day/night?
For the first 2-3 days, you will probably find it more comfortable to keep
your ankle elevated. This is something you should do, because in addition to the added comfort, it will help keep the blood from pooling in your
foot. You should be doing the massage frequently throughout the day
to help get old blood and waster out of your ankle joint, so keeping your
leg elevated will certainly help continue to keep the blood moving toward
your heart for better circulation and healing.
What kind of shoes do you recommend?
As I cover in Chapter 2, shoes have become a real hindrance to proper
movement, so I usually recommend avoiding the typical heavy shoe that
does not allow good movement in the feet or ankles. As much as possible, I recommend working out barefoot or with extremely comfortable
Chapter 11 - Frequently Asked Questions
125
and pliable shoes. I recommend shoes that help mimic barefoot movement as much as possible. I prefer the Vibram Five Fingers which allow
the foot to move as if barefoot, but the Vibram’s have the added benefit
of protecting the bottom of your feet. These shoes are great for workouts, running and daily activity. I also like the shoes known as Nike Free.
These look like more conventional tennis shoes, but do allow for much
more movement of the foot than conventional shoes. They are extremely
comfortable and work well for most activities.
Should I Wear an Ankle Brace?
The first thing I have to say about this question is that I defer to your
doctor or physical therapist. If your ankle is too weak to sustain certain
activities, then I can understand the use of an ankle brace. And I cannot
in any way answer the question based on your specific case. However, I
can give a general response based on my experience and expertise…
Based on my research and years of experience, my answer is usually
not. An ankle brace should be considered a very temporary crutch (if
used at all). Why? The ankle is a mobile joint. It needs to be mobile for
proper body mechanics. When you put on an ankle brace, it makes the
ankle joint immobile. As we go up the kinetic chain, the next major joint
is the knee. Now, the knee really is an immobile joint. But, if you immobilize the ankle with a brace, that mobility has to come from somewhere.
The next logical place is the knee. So, it’s not surprising that there are
over 100,000 ACL (Anterior Cruciate Ligament) injuries in America every
year. And over 70% of those injuries are non-contact, meaning the knee
is pushed into a range of motion it can’t handle and tears.
In my professional opinion, it is far better to strengthen the ankle muscles
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Dynamics of Motion - H.E.M.
and get the proper range of motion in the joint, so you have proper body
mechanics. If you play basketball or other sports, you will always be at
risk for an ankle injury, but your risk will be far lower if the ankle is strong
and flexible. And, you won’t be putting your knees at increased risk of
injury.
How long do I have to wait before I get back to sports/activities?
This is a specific question and I have to defer to a medical professional,
be it your doctor or physical therapist. The most important consideration
is the strength and flexibility of the ankle joint. If the swelling and bruising is gone, that is obviously a good sign. But, that doesn’t mean you
are ready for sports yet. You need to keep working the range of motion
and get that ankle good and strong, so you don’t re-injure it. Everyone
is different, so I can’t give you a time estimate, but you should be able to
feel when your ankle is ready. Talk to your therapist and doctor and use
your best judgment.
Can I get back to activity after a few days if I feel great?
Make sure you do not rush the progression of the healing process in
any way. By following this rehab and prehab program, you will be doing
everything possible to heal as quickly and effectively. But remember,
even if you feel great after a few days, I strongly suggest testing out new
exercises and activities slowly and see how you react to it. It is better to
reintroduce activity and more strenuous exercises slowly to ensure you
do not re-injury your ankle before it is fully capable of handling it. Take a
little extra time and keep strengthening your ankle for extra protection. It
will be well worth it!
Conclusion
I hope that you will follow the suggestions above and be disciplined
about following through on them. They will produce phenomenal results
for you. I know that there is a lot of information here and may seem
overwhelming. But, once you start doing it, you’ll see it is not that time
consuming. Just do the best you can.
Like you, I have had ankle sprains in the past and used the R.I.C.E.
method, but this only lead to frustration and more injuries. Try putting my
system to the test. It won’t take very long for you to see great results.
By developing this new model, I have created a way for you to get you
back to your life in just a few days. Follow the program and then please
send me your story. I look forward to hearing from you and I wish you
the best of health and a quick and full recovery!
Please, send your story to: support@dynamicsofmotion.com
And once you are feeling great again, I strongly recommend trying the
Dynamics of Motion system as a means to significantly improve your
overall fitness, lose fat and get toned. I specifically designed it to be
used anywhere at anytime, so you are no longer chained to a gym. It
has become incredibly popular, because it has a lifetime of workouts that
truly melt fat away, helps eliminate chronic pain in the body and dramati-
cally increases strength and flexibility.
If you want to give it a try, use the coupon below to get 20% off your
entire order. Just visit http://www.dynamicsofmotion.com and enter
the Coupon Code: hemankle during the checkout process and 20% will
instantly be taken off. Again, thanks for your support and I sincerely
wish you the best of health.