Sprained, Tears or Fractured?

Sports injuries are inevitable at some point in time of your life. After a hard training session or a game of your favourite sports, there will definitely be those post game aches and pain that you will suffer which are perfectly normal. In unwanted cases, you could have landed badly from a jump or fell awkwardly on your shoulders, resulting in a swollen ankle or shoulder. You try to self medicate but what injury is it exactly? Is it a sprain, muscle tear or a fracture? How do you differentiate them from one another?


A sprain occurs when you stretch or partially tear the fibrous tissues or more commonly known as your ligaments. They occur mostly in places such as your ankles and wrists. Ligaments helps to connect the connective tissues from your bones to your joints. There are three degrees of sprains namely the first, second and third degree. Some signs of sprains include pain, bruising, tenderness, inflammation, swelling and immobility of the affected area. Sprains can usually heal on their own but more serious sprains may require surgery. Always see a doctor if the pain is excruciating or you suffer from numbness in the area which could imply something more serious.


Muscle tear or commonly known as muscle strain implies that you have torn a muscle or a tissue called tendons. They occur most commonly in places such as the hamstring which is located at the back of you thigh. Muscle tear can cause severe pain and inability to walk or carry out normal functions properly. They are commonly caused by over use of muscles, suddenly pulling of the affected tissues and cyclic cycles of muscles.


Fractures are probably the most serious as compared to tears and sprains. A fracture implies that there is a broken or cracked bone involved. Fractures are extremely serious injuries and you must seek a doctor immediately. Common symptoms include difficulty in breathing, loss of mobility at the affected area, fingers or toes turning blue due to lack of blood flow and seeing a bone sticking through the skin. There are two types of fractures namely the acute and stress fractures. Simple acute fractures are caused by a sudden hard blow to the bone resulting in the bone breaking, causing injury only to the bone and not to the surrounding tissues. If you see a bone sticking through your skin, you have a compound acute fracture which will cause infection to the surrounding tissues and are much more serious. Stress fractures are normally from repeated stress on your affected area mainly caused by sports or gymnastics.

Now that you know what sports injury you are suffering from, you can do the necessary R.I.C.E actions and seek a doctor if you need to. There are so many different sports injuries and above are only three of them. Always consult a doctor if you are unsure as wrong self mediation can further aggravate the injury.

Common running injuries

Running is an excellent cardiovascular exercise that has good effects on the body. It helps to improve stamina and burn off calories to keep the body in a lean manner. It also increases the good cholesterol level in the body and boost our immune system. However, running is a high impact sport and it is not meant for everyone. Because of their high impact nature, they can cause injuries to the ankles, knees, hip and even the spine. To take advantage of running and not like running take advantage of you, you need to be aware of the common injuries due to running and how are they caused so that you can take the necessary precautions and not fall victim to them.

Runner’s Knee

Patellofemoral pain syndrome or otherwise commonly known as runner’s knee is caused by the irritation of the knee cartilage at the kneecap. It contributes roughly 45% to the overall injuries caused by running. As the duration and intensity of your running increases, the pain will intensify. It is usually caused by using running shoes that are of inferior quality or not meant for running so that the supports are insufficient. The running surface also matters and an uneven one will increase the risk. Insufficient recovery period in between runs also contributes to runner’s knee.

Plantar fasciitis

Plantar fasciitis is a result of inflammation of the tissue located at the bottom of the foot which connects our heel bone to our toes. Runners who have tight achilles tendons are at a higher risk of suffering from this injury. Wearing running shoes with poor support, long distance runners and flat feet runners also have an increased risk. Runners who suffer from plantar fasciitis will have weak and swollen feet and will have difficulty walking around.

Shin splints

Medial tibial stress syndrome or commonly known as shin splints results in sharp pain in the shin area due to inflammation of the tibia. It is normally caused by strenuous activities such as tennis and running. The pain will occur on and off for activities such as tennis and they can also stay throughout the activity such as a long distance run and will eventually result in the runner stopping the run due to the excruciating pain. Running on uneven roads and improper footwear with insufficient support will increase the risk of shin splints.

Above are 3 common running injuries. If you have noticed, all are caused by running on uneven surfaces with improper footwear that provides inadequate support for the foot. If you are having existing problems, the best bet would be to run on a treadmill which provides a constant flat surface. If you wish to run in a natural environment, invest some money in a good pair of running shoes and your feet will thank you for that. After all, spending a hundred dollars on a pair of good running shoes is cheaper than having to spent thousands on your medical bills in the future.

6 warm up exercises that you should do before gym

Warm up exercises helps to prepare the muscles for any intense and rigorous activities that is about to happen. They are extremely important prior to any workout and they will help to raise the temperature of the body, loosening muscles and increase flow of blood throughout the body. Even if the activity that is about to happen is not very intense, warm up exercises should still not to be neglected. Below are some fantastic warm up exercises that you should follow in order.


It is advisable to do full body stretches but many people are lazy to do them especially if they are only exercising certain parts of their body such as the upper body. Spend around 10 minutes doing stretches in places such as the back, arms, chest, hamstrings and quads. Do not rush through them. You should always be able to feel the stretch on the certain part.

Arm swing

Arm swings are an excellent way to loosen up joint and muscle stiffness and reduce the chances of any strain on the joints. Swing both of your arms in a controlled manner in a clockwise direction followed by anti-clockwise.

Torso rotation

Torso rotation allows you to stretch and loosen all the muscles on your torso. This will help reduce chances of injuries when you are doing torso related activities. Rotate them in a clockwise manner followed by anti-clockwise.

Star Jumps

Star jumps are an easy way to increase the heart rate, causing blood to be pumped to all parts of the body and warming up the muscles, reducing the chances of any muscle pulls during the activity.

Brisk walking

Brisk walking is an all rounded warm up exercise that is not only easy but also prepares the body for a total workout. Brisk walking warms up the entire body and will increase the heart rate, allowing blood to be pumped to the entire body. To value add to the brisk walk, you can even do some body stretches during walking.


Skipping is not a popular warm up exercise as it is more intensive than other methods. However, this is a fast warm up exercise that is only needed to be done for 5 minutes and you can be assured of a total body warm up. However, it is not recommended for people with weak or injured knee joints as it puts a lot of pressure on them.
Do take note that there is no model warm up exercises for everyone. Warming up is a very personal thing and you need to mix and match to find your ideal one.

How to determine if an ankle is broken or just sprained?


How to determine if an ankle is broken or just sprained?


The foot and ankle are complex parts of the body. Sometimes it is impossible to tell what the injury is without an X-ray or other tests, such as a bone scan or MRI (magnetic resonance image). Computed tomography (CT scan) is also helpful for seeing if there is serious damage to a bone. If there is pain, swelling, tenderness to touch, redness, decreased motion, and inability to put weight on the foot, then a visit to the doctor is necessary.

When in doubt, you can use the RICE advice. These four letters stand for Rest, Ice, Compression, and Elevation.

  • Rest the sore ankle so it can begin healing.
  • Ice the ankle for 20 minutes every three to four hours.
  • Compress the joint with an elastic wrap or splint.
  • Elevate the sore and swollen limb for 24 hours.

If after 24 hours the symptoms are much improved and it is possible to put full weight on the ankle, a fracture is unlikely. If there is little or no change in how the ankle looks and feels, see your doctor.

4 treatments to Remove Plantar Warts for Ankle Pain

Most of the time, plantar warts can be painful. Usually for cases of warts, it may be able to recover on its own after a couple of years later. However, medical treatments are mostly needed if it is extremely painful.

Most of the treatments are usually applicable to only larger plantar warts compared to the smaller ones and such treatments require the doctor to monitor the process and the quality of the wounds.

These treatments are least likely to inflict pain during the process of treatment. However, it is unavoidable to have scars on the sole of the foot, and usually permanent for most cases.

Here are 4 treatments for plantar warts removal as follow:

  1. 1)   Cantharidin

For cantharidin treatments, the doctor would use cantharid in a form of substance to remove the blister beetle on the plantar warts found on your sole. It is usually used alongside with salicylic acid. Cantharidin are usually painless during treatments, but it can potentially cause discomfort after the treatment when a blister is formed. However well bandaged wounds can minimize the discomfort and pain during the recovery process.

  1. 2)   Minor Surgery

Minor surgery removes wart with an electric needle called electrodessication and curettage. Your doctor will need anesthetize your skin first before starting on the treatment.

  1. 3)   Freezing

Freezing is one of the treatments for warts by using a spray canister to spray liquid nitrogen on the affected area. During the process of freezing and eliminating warts, patients will experience pain that will only last for a near 5-10 minutes.  After which, the pain will be subsided.

  1. 4)    Immunotherapy

The fourth way of treatment is Immunotherapy. With the use of medicine, this methodology will help to strength your immune system so as to repel the plantar warts. However the patient may be showing flu-like symptoms after the medicine has taken its effect in a few hours.

Immunotherapy in the form of injection strengthens your immune system at a much faster rate as compared to pills and able to fight off warts as soon as antigen enters your blood stream.

It is unavoidable to experience pain for both choices of treatments.

The 4 types of treatment mentioned above are usually the common medical treatment for plantar warts. However, the types of treatment for plantar warts will need to be reviewed on a case-by-case basis.

Do not hesitate to seek for medical support if you are experiencing ankle pain that is giving you symptoms likely to be plantar warts.

Top 5 Home Remedies for Ankle Pain

Suffering from ankle pain?

Sometimes ankle pain may occur due to sprains that took place unknowingly. Ligaments that are attached to the ankle either tear partially, or fully rupture. The overall pain experienced depends on the severity of the injury, yet home remedies can reduce the amount of pain and discomfort you feel.

Here are 5 home remedies for you to reduce pain and discomfort on your ankle:

  1. Icing      
    your ankle may respond better to an alternating hot-and-cold therapy. Use two gel packs. One should apply heat for 20 minutes. Follow it with a cold pack for 20 minutes.
    Alternatively, you can  prepare ice packs by filling a gallon-sized Ziploc with fresh ice. Apply the ice pack on your swelling ankle to reduce the amount of swelling will reduce your discomfort. Ensure that the ice rests directly on the swollen area. If the cold is too intense, place a small rag between the skin and the ice pack.
  2. Herbal Remedies
    Home remedies such as coconut and garlic oil help reduce pain and swelling when they soak directly into the skin. Mix 3 table spoon of coconut and garlic oil into a container and heat in the microwave for ten seconds, slightly warming the mixture. Generously massage the oil directly onto your ankle for ten minutes, allowing the oils to soak into your skin.Cabbage contains minerals and vitamins that are useful when ingested, as well as when they’re applied externally. Gather the outer layers, or leaves, of the cabbage plant. Blanch the leaves by boiling them in water and then immediately placing the leaves into a container of ice-cold water. Once the leaves have been blanched, wrap your entire foot and ankle, and allow them to rest for 30 minutes before removing.
  3. Dieting
    Changing your diet to relieve knee pain can be effective over a longer term. If you are heavy, you may experience poor circulation and heightened stress in the ankles and other weight-bearing joints. If you are overweight and suffer from frequent strains or bone degeneration, losing weight can permanently end your ankle pain. Adding a joint supplement to your diet, such as glucosamine or chondroitin, may also help some people by protecting the ankle joint and surrounding tissue.
  4. Exercises
    Exercise is an ongoing home treatment that will serve as pain relief and prevention. To prevent future ankle injuries, and to strengthen an ankle that is already injured, range-of-motion exercises and stretches provide the most benefit. Only stretch or exercise the ankle once the pain has subsided.Range-of-motion exercises will increase the flexibility of tendons and ligaments that have tightened during an injury. Trace the alphabet with your toes, moving the ankle as much as possible throughout. Repeat at least ten times per day to strengthen your ankle and improve your flexibility.

    While sitting on a chair, place the foot with the injured ankle flat on the floor. Slowly move your knee from side-to-side without lifting your foot off of the ground. Repeat this exercise at least ten times per day to enhance lateral movement.

    The pain level of these exercises should never move into moderate or severe levels. Experiencing a small amount of pain is common when beginning range-of-motion exercises, however, discontinue the exercise if the pain becomes severe.

  5. Orthopaedics treatment
    Seek for medical support if your back pain still persists after trying out the suggested remedies. It is advisable to seek for professional help if your back pain is giving you symptoms that casn be interpreted into serious health issues.

Best 6 Physiotherapy Exercises for Ankle Pain and Injury in Joints

An estimation of more than 2 million people are already facing pain in their ankle joints and this has addressed a serious health issue to all by becoming one of the most common neurological disorders – Ankle pain.

Taking good care of your injured ankles is almost critical, as injury can highly reoccur again if neglected. Hence it is essential to strengthen your muscles around your ankle by practicing some physiotherapy exercises at home so as to enhance on the joint support and avoid the chances of reinjuring your ankle again.

When practicing these exercises at home, estimate your limit and perform the workouts carefully at a moderate pace that is best at your comfort level. Try repeating these exercises 5 – 10 times during each workout session and push your limit further once your condition improves.  While performing the non-isometrics exercises, do remember to tie a Theraband to your table leg and place your feet in the loop so as to enhance on the difficulty level. Alternatively, you can use a long towel as a replication of Theraband.

Here are 6 physiotherapy exercises to strengthen your ankle muscles:

Isometrics Strengthening Exercises

  1. 1.    Eversion Isometrics
  • Place your injured foot against a table leg facing out while seated.
  • Push your foot outwards the object that is against to your foot (take note that your ankle joint should not move) to perform a muscle contraction.
  • Hold for 15 seconds and relax for 10 seconds.
  1. 2.    Inversion Isometrics
  • Place the injured foot inwards against a table leg or closed door.
  • Push your foot inwards towards the object against your foot (take not that your ankle joint should not move) causing a muscle contraction.
  • Hold for 15 seconds and relax for 10 seconds.

Non-Isometrics Strengthening Exercises

  1. 3.    Dorsiflexion
  • Working only on your ankle by pointing your foot backwards to your nose (while performing this workout, keep your knees straight). Continue until you feel discomfort or can’t tilt it back any further.
  • Hold this position for 15 seconds.
  • Return to neutral position.
  1. 4.    Plantar flexion
  • Moving only your ankle, point your foot forward (while keeping knees straight). Continue this workout until you feel discomfort.
  • Hold for 15 seconds and return to neutral position.
  1. 5.    Inversion
  • Moving only your ankle and keep your toes up with your foot facing inwards. Make sure that your sole is facing your other leg while performing this workout. Continue until you feel discomfort or when you can no longer turn your foot inwards.
  • Hold for 15 seconds and return to neutral position.
  1. 6.    Eversion
  • Moving only your ankle and keeping your toes up with your foot facing outwards. Continue until you feel discomfort or when you can no longer turn your foot outwards.

Hold for 15 seconds and return to neutral position.