How to Treat Sprains Correctly

Sprains are common even among individuals who don’t play sports, however, a lot of people do not know how to treat it properly to prevent further injuries. Here are some things you should remember.

Sprains and Strains

Put simply, a sprain is an injury to the tissues that connect the bones in a joint, while a strain is an injury either to the muscle or the tissue that connects the bone to the muscle. This is why the most common sprains occur in the ankles and wrists, because of falls or trauma on the area that cause the joint to twist. As a result, the ligaments get torn or stretched, causing pain, bruising, and swelling.

Others might even hear of feel the ligaments pop and tear when the injury is severe. Consequently, the individual will not be able to use the affected area because of the intense pain. Strains on the other hand, can develop in a few days or occur suddenly if the muscles are overstretched. Although slightly less uncomfortable than the sprain, it can cause pain, weakness, spasms or cramping, swelling, and reduced mobility of the affected area.

Treating an Ankle Sprain

Mild sprains go away after a while, but for slightly severe injuries, proper treatment is needed to avoid long-term health problems. The severity of the ankle injury depends on which part is injured and how, such as, an inversion sprain, which happens when the ankle is rolled inward; and the eversion sprain in which the ankle is rolled outward. If you experience pain on the inner side of your injured ankle, it could indicate a more serious problem that needs attention from a doctor.

Severe pain and deformity could indicate a complete tearing of the ligament or bone fracture for example. For mild ankle sprains, resting the injured area will help it heal faster. You will be advised to use an ankle brace and put ice on the affected area at least 20 minutes a day. While resting, you should elevate your foot above the waist and use compression to lessen the swelling.

Treating a Wrist Sprain

Wrist sprain is common in athletes, that is why it’s important to get a proper diagnosis from a doctor to determine if any other part has also sustained an injury. Wrist sprain can cause weakness in the hand muscle, loss of wrist mobility, swelling, bruising, and pain.

Treatments for wrist sprain uses the similar methods for ankle sprains, but it should be assessed for its severity first. A torn ligament and bone fracture will require different treatment methods than a mild wrist sprain, which can be treated with a cast, adequate rest, application of an ice pack, and compression. Avoid moving the injured wrist too much until it has fully healed.

As a takeaway, treatment for mild to moderate sprain follows the RICE method, which means: rest, ice, compress, and elevate.


Beginner’s Guide to CrossFit: What You Need to Know Before Starting

There are actually so many CrossFit gyms around Singapore now! You might even have a co-worker or a friend who’s already going to one. Being one of the most popular fitness regimes today, CrossFit has earned a reputation for being tough yet very rewarding. So, let’s get to know it better!

What exactly is CrossFit?

CrossFit is basically a fitness program that mainly focuses on strength and conditioning. It takes functional movements from many different sports like weightlifting, gymnastics, rowing, and etc. Most of the exercises utilized are in different varieties and are meant to be challenging. Generally, workout routines will change each day testing different parts of strength and conditioning. This is in line with the focus of CrossFit to help an individual create the “fittest” form of himself with a body capable of almost anything.

A CrossFit gym can also look very different from a bodybuilding gym. You’ll see more bars, boxes, and ropes than the usual weight machines and dumbbells!

Is it the right form of exercise for me?

If you’re a complete beginner at weight training or maybe you just lift casually in an ActiveSG gym, you won’t have any problems with CrossFit at all. One of the main advantages you’ll have when starting a fitness journey through CrossFit is that you’ll be trained with the basic and most important lifts to learn. In addition to that, the whole community is very welcoming and everyone helps each other progress one way or another. Many CrossFit athletes are even martial artists, former athletes from different sports, and just fitness fanatics in general.

Is it dangerous?

Looking at it from an audience perspective, CrossFit can look very intimidating. Watching CrossFit athlete squat 465lbs, then move immediately to a 200-pound shoulder press, AND THEN do a 400-pound deadlift can definitely make you doubt if you can even do it. The intensity of the workouts makes people think that CrossFit can cause a lot of injuries. But that’s not really the case at all. Even if CrossFit is all about pushing your body to the limits, it’s doesn’t get to the point of actually destroying your body. The individuals you see that are already doing those extremely high-intensity exercises are already seasoned CrossFit athletes. But they started also started from the bottom like you.

What do I need to start?

CrossFit gyms or ‘boxes’ usually have all the equipment needed for the workouts. Plyometric boxes, barbells, pull-up bars will always be present in CrossFit gyms. If there’s one thing, it would be good to buy a jump rope. Because much of CrossFit is also about endurance, you’ll want to start getting used to conditioning and stamina training before you even start. Having a jump rope can be a good way to start. So aside from the actual things you need like your training attire and extra clothes, all you really need to bring is yourself.


Singapore: Celebrating After Losing Weight

It is never easy to lose weight. It’s weary but it’s worth the effort. There will be a time that you will be going to celebrate your success. Most people celebrate by making their tables full of food. However, this is not a good prize for a person who became successful in his journey to lose weight.


Rewarding Yourself

The process of losing weight is long.  As a matter of fact, it will take months before you are going to see the results. On the other hand, it is not the result that you have wished. It is just a glimpse of what will you achieve if you pursue it to happen. Many people grant themselves after an agonizing month of weight reduction. You will miss everything that you are doing. The foods you eat, the activities you do and much more.


This first stage your celebration will be avoiding temptations like fatty foods and other things that may contribute to gaining body mass. It is really great to eat indeed but now, you will only be consuming foods that will help you reduce weight. Moreover, you should always drink water. Other liquids are not good and can only make you unhealthy. In addition, you may buy new clothes as a prize for your hard work. What would you do with your old extra large sized clothes? Do not throw it. Just hang it on your wall as this can be one thing that can help you motivate.



Be Motivated to Reduce Weight

Many heavyweight individuals want to lose weight but cannot do it because of the temptations and frustrations around them. Most of the time, they tend to be more willing to eat a lot and exercise less. This activity will be more likely to make a person gain weight.


It is indeed not easy to lose weight. It takes time but it doesn”t mean that if you are doing the exact routines to lose weight, you”ll see the effect of it. This is because there are some people who are so blessed with a great physique that cannot be changed. However, there are some people which easily gains weight.

To keep your weight, you need to begin creating new ideas on how you オンライン カジノ are going to change everything. One of the things that you need to alter is your environment. Make your surroundings excite you every day. In this way, you will be motivated to do new things and will help you lose or at least maintain your weight.


Another thing is that, you need to trust yourself and other people on what you are going to do. Say to yourself that you can do it and you are serious about it. On the other hand, trusting to other individuals should be necessary as they will not only help you lose weight after the process, they will also keep you motivated. They might be your gym instructor, your brother or sister or maybe you parents. Just believe them and you will be more likely to lose weight.