Ankle Sprain (Sprained ankle; ankle injury; ankle pain)

Perbincangan dan tip rawatan kecemasan di kawasan terpencil
Post Reply
sid
Pendaki Terlampau
Posts: 505
Joined: 17 Apr 2006, 18:23
Location: Middle Earth
Contact:

Ankle Sprain (Sprained ankle; ankle injury; ankle pain)

Post by sid » 26 Feb 2008, 16:14

Ramai pendaki yang kurang ambik berat untuk menjaga nya, bak kata pepatah "alah bisa, tegar biasa". Memang rata2 semua orang telah merasakan nya, tapi apakah kemungkinan nanti? Sama2 lah kita mengkajinya.

...................................................................................................................................


What is an ankle sprain or sprained ankle?

An ankle sprain is the most common injury to the ankle and the long term consequences of an ankle sprain is a common cause of chronic ankle pain. The most common type is the inversion ankle sprain, in which the ankle rolls over on the outside.

Image Image

An ankle sprain is the stretching and tearing of ligaments - in the sprained ankle the most common damage is done to the talo-fibula ligament (if the ankle sprain is worse, the calcaneo-fibula ligament can also be damaged) - sometimes the tendons also get damaged.


Sprained ankle causes:

Anything that makes the ankle 'tip over' increases the chance of an ankle sprain - this can occur in sport (eg jumping and landing on someone's else's foot), walking on uneven surface, twisting motions etc.

A number of factors predispose to ankle sprains:

* poor rehabilitation of a previous sprained ankle

* poor proprioception (proprioception is the ability to sense where a joint is .... if you don't know where your ankle is, the muscles will not be able to prevent the ankle sprain)

* some feet are very easy to 'tip over' - this is common in those who frequently 'roll the ankle', without actually doing any damage and spraining the ankle

* weak muscles (they are just not strong enough to prevent the sprain occurring)

Ankle sprain types:

The sprained ankle is often classified as to how severe it is:

First degree ankle sprain:

* Some stretching or mild tearing of the ligament.
* Little or no functional loss - the joint can still function and bear some weight (...but hurts!!!).
* Mild pain
* Some swelling
* Some joint stiffness.


Second degree ankle sprain:

* Some more severe tearing of the ligaments
* Moderate instability of the joint
* Moderate to severe pain - weightbearing is very painful
* Swelling and stiffness


Third degree ankle sprain:

* Total rupture of a ligament - there is a loss of motion
* Gross instability of the joint - joint function is lost
* Severe pain initially followed by no pain
* Severe swelling
Last edited by sid on 26 Feb 2008, 16:53, edited 1 time in total.
"Reality is merely an illusion, albeit a very persistent one"
________________________________________________
* * multiply * * facebook * * 9w2cyd * *
Image

sid
Pendaki Terlampau
Posts: 505
Joined: 17 Apr 2006, 18:23
Location: Middle Earth
Contact:

Post by sid » 26 Feb 2008, 16:17

What to do when it you get an ankle sprain or sprained ankle?

Image

The sooner treatment starts for a sprained ankle, the greater chance to prevent chronic pain and long term instability.

For all grades of ankle sprain follow the R.I.C.E. principles as soon as possible:

* Rest your ankle - do not walk on it.

* Ice - this helps to keep the swelling down. Use ice on the injury several times a day for 15-20 minutes (more than 20 minutes is not advised)

* Compressive bandages are needed to immobilize the ankle sprain and to support the injury.

* Elevate the ankle above your heart level for as much as you can for 48 hours.

If the sprain is a 2nd or 3rd degree ankle sprain, seek professional advice immediately.


Sprained ankle treatment

If the ankle sprain is a 2nd degree sprain, then in addition to the R.I.C.E. principle, a more effective means of immoblising the ankle (splints) may be needed. Anti-inflammatory medication may also be used to help.

If the ankle sprain is a 3rd degree sprain, cast immoblisation is needed for at least 2-3 weeks. Surgery to repair the ruptured ligament is ont often needed.

Physical therapy modalities (such as ultrasound) and manual therapy modalities (such as friction massage) are often used when the acute phase is over.

As soon as treatment is instigated, consideration must be given to adequate rehabilitation:

* exercises to increase proprioception

* ankle braces and strapping to facilitate activity

* muscle strengthening and flexibility exercises

* gradual return to any sporting activities

* maintain fitness by doing alternative activities

Image
Last edited by sid on 26 Feb 2008, 16:40, edited 1 time in total.
"Reality is merely an illusion, albeit a very persistent one"
________________________________________________
* * multiply * * facebook * * 9w2cyd * *
Image

sid
Pendaki Terlampau
Posts: 505
Joined: 17 Apr 2006, 18:23
Location: Middle Earth
Contact:

Post by sid » 26 Feb 2008, 16:20

What causes long term pain after ankle sprains

The most common cause for long term pain after an ankle sprain is poor rehabilitation of a previous ankle sprain. All causes of chronic pain after an ankle sprain should be evaluation by a health professional.

The common causes are of chronic ankle pain are:

* poor rehabilitation

* a fracture that was not initially diagnosed

* congenital abnormality

* post traumatic arthritis

* osteochondritis dissecans (loose bit of bone in the joint)

* sinus tarsi syndrome

* syndesmotic ligament injury

* functional instability (a feeling of 'giving way')

* ankle impingement

The list is complicated and diagnosis of what is causing the chronic pain after the ankle sprain is not easy.


Prevention of the sprained ankle

A number of things can be done to prevent an ankle sprain, especially if there is a history of recurrent sprained ankles:

* continue to stretch the calf muscles, strengthen the muscles and the balance exercises

* use strapping or an ankle brace

* sometimes a wedge in the shoe will help prevent the ankle from 'tipping over' - this is particular helpful in those who 'roll' their ankle a lot

Those who chronically sprain the ankle on a regular basis usually need surgery to 'tighten' the ligaments or move a tendon to help stabilise the ankle.
"Reality is merely an illusion, albeit a very persistent one"
________________________________________________
* * multiply * * facebook * * 9w2cyd * *
Image

betterman
Pemegang Amanah GO
Posts: 2828
Joined: 04 Dec 2005, 08:39
Location: Bawah beirut
Contact:

Post by betterman » 26 Feb 2008, 16:26

sbb tuh kalau trekking digalakkan pakai kasut high cut...
tapi skang nie org dah tak gemor pakai kasut high cut dah...

nak carik balik la aku nyer hi tec idaho
Getting to the summit is optional, getting down is mandatory...

User avatar
JeNaL
Pentadbiran
Posts: 1758
Joined: 27 Mar 2007, 16:07
Location: sri kembangan
Contact:

Post by JeNaL » 26 Feb 2008, 16:30

hehehe kasut getah lagi glamour karang ni.....

sid
Pendaki Terlampau
Posts: 505
Joined: 17 Apr 2006, 18:23
Location: Middle Earth
Contact:

Post by sid » 26 Feb 2008, 16:45

Kasut getah tu dah jadi trend skarang, pasal kasut2 treking lain semua jenis yang mahal2. tak boleh nak buat apa, but.. selagi pandai menggayakan nye takpe lah "mind ur step" jangan lalai ketika me'landing'kan kaki anda.

hutan kita kaya dengan sungai, jeram, tali air, lumpur, etc. pasal tu lah kasut getah jadi pilihan. "berhati-hati lah ketika melangkah.."
"Reality is merely an illusion, albeit a very persistent one"
________________________________________________
* * multiply * * facebook * * 9w2cyd * *
Image

User avatar
pakcik
Pendaki Gunung
Posts: 170
Joined: 08 Feb 2006, 23:33
Location: sini
Contact:

Post by pakcik » 26 Feb 2008, 17:20

Dulu aku penah kene injury nih mase main ragbi, pergelangan kaki tu terkelepet / terpusing camne tah...bertongkat aku sminggu..

pastu bile dah lame2, die slalu jd lenguh...bile dah lenguh tu, aku ejas2 skit,pusing2 skit sampai la kaki aku meletup (cam letup jari)..dah letup baru la rase lega..lutut aku dua2 belah pun gitu gak, bile lenguh pusing2 smpi meletup..

hhmmm, pasal ape bleh meletup ek? pastu letup2 ni bleh elok tak? ade efek ke (long term or short term) kalu slalu sgt letup2 nih?
Never Crack Under Pressure

User avatar
rembau
Pemegang Amanah GO
Posts: 1394
Joined: 06 Dec 2005, 08:41

Post by rembau » 26 Feb 2008, 17:31

Kasut getah tu dah jadi trend skarang, pasal kasut2 treking lain semua jenis yang mahal2. tak boleh nak buat apa, but.. selagi pandai menggayakan nye takpe lah "mind ur step" jangan lalai ketika me'landing'kan kaki anda.

hutan kita kaya dengan sungai, jeram, tali air, lumpur, etc. pasal tu lah kasut getah jadi pilihan. "berhati-hati lah ketika melangkah.."
aku pernah kena benda nie..kaki kanan sekarang baru terasa...makan tahun jugak..yg pasti terhencot jugak bila jalan...aku kena di tangga 15, tahan...apa aku buat ??

stop, letup balik, reduce weight, tapi nasib abik sebab pakai high cut...

tapi bagi aku kalau nak sondol tu baik pakai elok sikit jangan pakai kasut getah...bahaya...
Dan Kami jadikan di bumi gunung-ganang yang menetapnya, supaya bumi itu tidak menggegar mereka; dan Kami jadikan di celah-celahnya jalan-jalan laluan, supaya mereka mendapat petunjuk.(Surah Al-Anbiyaa':31)

User avatar
pendaki bebas
Pendaki Gunung
Posts: 194
Joined: 26 Mar 2007, 14:19
Location: antara 2 puncak
Contact:

Post by pendaki bebas » 26 Feb 2008, 19:02

hehehe kasut getah lagi glamour karang ni.....
tade ke kasut getah yg high cut... :?

User avatar
JeNaL
Pentadbiran
Posts: 1758
Joined: 27 Mar 2007, 16:07
Location: sri kembangan
Contact:

Post by JeNaL » 26 Feb 2008, 19:10

hehehe kasut getah lagi glamour karang ni.....
tade ke kasut getah yg high cut... :?
ade yg orang selalu pakai kat pasar borong... hehehe

User avatar
orga
Senator Gunung
Posts: 2088
Joined: 05 Dec 2005, 22:09
Location: n9 & melaka
Contact:

Post by orga » 26 Feb 2008, 23:32

hehehe kasut getah lagi glamour karang ni.....
tade ke kasut getah yg high cut... :?
ada kot..

Image

ni kasut getah yg aqu pakai skang..100% getah asli..yg ni model prototype je, tader kluar market..dah dekat 4 bln aqu testing lanyak tak henggat..so far bab tapak je yg aqu masih ejas2 lg..tp pueh hati la kalo nk citer kasut getah hi cut nih..
ImageImageImage

User avatar
rembau
Pemegang Amanah GO
Posts: 1394
Joined: 06 Dec 2005, 08:41

Post by rembau » 27 Feb 2008, 10:26

aku dah agak dah akan kelaur jugak kasut nie... :lol:

Ok bro bila nak bagi aku review lak...
Dan Kami jadikan di bumi gunung-ganang yang menetapnya, supaya bumi itu tidak menggegar mereka; dan Kami jadikan di celah-celahnya jalan-jalan laluan, supaya mereka mendapat petunjuk.(Surah Al-Anbiyaa':31)

JariPutus
Pendaki Gunung
Posts: 6
Joined: 08 Jun 2007, 23:45

Post by JariPutus » 27 Feb 2008, 21:45

copy n paste tp bguna dan bmanfaat.

User avatar
orga
Senator Gunung
Posts: 2088
Joined: 05 Dec 2005, 22:09
Location: n9 & melaka
Contact:

Post by orga » 28 Feb 2008, 03:24

aku dah agak dah akan kelaur jugak kasut nie... :lol:

Ok bro bila nak bagi aku review lak...
tunggu le sebln dua lg..byk mau kasi setel dulu
ImageImageImage

User avatar
poncho
Senator Gunung
Posts: 1890
Joined: 05 Dec 2005, 15:59
Location: southern
Contact:

Post by poncho » 28 Feb 2008, 09:52

Image
uhhhh..prototype tuh.
saspek betul dengan sifu aku nih. ini kasut jenis lembut ke atau ala-ala but askar kalau nak sarung kaki nih?
if a tree falls in the woods... do all the other trees laugh at it?

Image Mounthopper

User avatar
orga
Senator Gunung
Posts: 2088
Joined: 05 Dec 2005, 22:09
Location: n9 & melaka
Contact:

Post by orga » 29 Feb 2008, 04:14

malu le aqu panggei camtu..ni kasut lembut serupe cam kasut getah yg selalu pakai tuh..bole lipat2 kt side pocket lg..lidah aqu pakai kain goretex sbb nk elak kaki panas + berpeloh..yg penting air tak masok paras betis,hehe..

rasa dah of topik da nih..citer ankle sprain balik le kot
ImageImageImage

User avatar
forestgump
Pendaki Terlampau
Posts: 520
Joined: 19 Apr 2006, 20:17
Location: KL
Contact:

Re: Ankle Sprain (Sprained ankle; ankle injury; ankle pain)

Post by forestgump » 04 May 2010, 18:54

Ini cara saya dan berhasil pulak tu.....
Bila kena, paksa diri menyangkung dan kedua2 tapak kaki mesti PARALLEL atau searah dengan tanah yang dipijak.
Sakit memang sakit...menjeritlah...memakilah kalau perlu...tapi menyangking dan bertahan selama sekurang2nya 10 saat...
Lepas tu....bangun dan berjalanlah perlahan ke depan dan kebelakang...dan insyallah...boleh berjalan LEBIH baik daripada terhingkut2 sementara nak sampai ke luar....
Balik rumah je...ambil GARAM LAMPU MERAH.....pecahkan segenggam...masukkan kedalam baldi berisi air panas...bagi dia cair...dan bila dah kurang panas, masukkan kaki terseliuh didalam dan gerakkanlah anggota yang seliuh itu seberapa banyak kali.
Pasti cepat sembuh....
The worst day in the jungles is ALWAYS better than the best day in office!

User avatar
pakcik
Pendaki Gunung
Posts: 170
Joined: 08 Feb 2006, 23:33
Location: sini
Contact:

Re: Ankle Sprain (Sprained ankle; ankle injury; ankle pain)

Post by pakcik » 04 May 2010, 22:17

garam lampu merah tu ape bang?
Never Crack Under Pressure

User avatar
JeNaL
Pentadbiran
Posts: 1758
Joined: 27 Mar 2007, 16:07
Location: sri kembangan
Contact:

Re: Ankle Sprain (Sprained ankle; ankle injury; ankle pain)

Post by JeNaL » 04 May 2010, 23:51

ada sape boleh tunjukkan cara nak balut dgn betul
--· ··- -· ··- -· --· --- -· ·-·· ·· -· ·
W a r i s a n K h a z a n a h P e r g u n u n g a n
·--- · -· ·- ·-··
Pentadbir GunungOnline
9W2WZL
http://jenal.multiply.com

User avatar
forestgump
Pendaki Terlampau
Posts: 520
Joined: 19 Apr 2006, 20:17
Location: KL
Contact:

Re: Ankle Sprain (Sprained ankle; ankle injury; ankle pain)

Post by forestgump » 05 May 2010, 09:42

garam lampu merah tu ape bang?
Alaaaa....kan ada jual merata2...kat Plaza GM Chow Kit pun ada....lampu batu garam tu?
The worst day in the jungles is ALWAYS better than the best day in office!

User avatar
pakcik
Pendaki Gunung
Posts: 170
Joined: 08 Feb 2006, 23:33
Location: sini
Contact:

Re: Ankle Sprain (Sprained ankle; ankle injury; ankle pain)

Post by pakcik » 05 May 2010, 18:44

garam lampu merah tu ape bang?
Alaaaa....kan ada jual merata2...kat Plaza GM Chow Kit pun ada....lampu batu garam tu?
woooo...tau2...
Never Crack Under Pressure

Post Reply