TA: What happened to you Sri?
SRI: I played Futsal last night and I think I sprained my right ankle la doc.
TA: Alamak Sri...I told you last week not to play yet. You are overweight and not fit to play futsal.Even me, is not fit yet for futsal. You ni betul-betul degil laa.
SRI: Sorry doc. My friends keep on pestering me to play laa doc.
Sri is among the many who came to see me with an ankle sprain. Most are not fit for sports like futsal or football. Most haven't done any exercise for years. But with the Futsal craze everyone wants to give a try...with consequences.
PAIN & Ankle Sprains
Ankle joints and feet are the link between your body and the ground.If the ankle is twisted as the foot hits the ground,particularly during a fall,this may cause an injury called Sprain.
What is ankle Sprain?
The ankle joint is made of 4 bones whose shapes help made the joint stable.Stability around the joint is increased by the ligaments,which are bands of strong connective tissues that prevent unwanted movement.
When the ankle twists,the ligament will prevent the joint from moving too much.
An ankle sprain occurs when one of the supporting ligaments is stretched too far or too quickly,causing the ligament's fibres to tear and bleed into the surrounding tissues.The bleeding causes pain and swelling.
What should I do after a sprain?
In the first 24 to 72 hours after injury, use the P.R.I.C.E. method:
** Protect : protect the affected part from further injuries
** Rest: Stop all activities which causes pain to the sprained area. take it easy but move within your limit of pain.
**Ice: Apply ice packs for 10-15 minutes every 2 hours. This helps control the pain,bleeding and swelling.
**Compression: Firmly bandage the entire ankle,foot and lower leg.This reduces swelling.
**Elevation: Have ypur ankle and leg supported as close to the level of your heart(higher is better).This reduces bleeding and swelling.
What to avoid?
Your chances of full recovery will also be helped if you avoid the H.A.R.M. factors in the first 48 hours after injury:
# Heat: heat will increase swelling and bleeding.( so jangan dab or tuam or demah dengan benda panas or tungku)
#Alcohol: increases swelling and bleeding.
#Running or Exercise: aggravates the injury
#Massage: increases the swelling and bleeding.( most people will do this to avoid 'masuk angin'. Please do not do this first)
What will the doctor do?
Your doctor will examine to determine the extent of your injury. He/she will give medications to ease the pain and reduce the swelling apart from compression/bandaging.
He might order an X-ray too.
You will be given rest( medical leave) for several days before reviewing your ankle after a few days.
You might need a support to move around( crutches or walking stick).
How soon can I get to work or sport?
That will depend on how badly you have damaged the ankle ligament.Returning to work or sports too early can delay healing and prolonged recovery.
Bracing and taping may allow early return to sport but normal ankle ligament strenght and muscle control will take longer.
Can ankle sprains be prevented?
Yes,you may reduce the chance of ankle injury by:
** Warm up before your exercise.Warm down when you finish.
** Wear well-fitting shoes,boots or ankle braces that give good lateral ankle joint support
**Avoid activities on slippery, wet or uneven surfaces, or in areas with poor lighting.
**Maintain a good general fitness.
Sprain: also know locally as terseliuh, tergeliat,terkehel dan terkucil.Ada lagi ka??
Kandungan posting mungkin ada kena mengena atau tidak dengan makhluk yang hidup atau yang telah tiada.Kalau sapa-sapa terasa nak buat macamana kan. Sapa makan cabai melaka dia pedaih laa