Are You Injured? What is Your Injury?

Greetings fellow viewer!
In this post, I will be talking about the different types of wound and injury and some brief description on how to treat it!

Types of Wounds

Contusion: Also known as bruise. Happens when there is a forceful blow or knock to the skin and soft tissue and leaving the other skin intact. Usually requires minimum care because there is no open wound. The treatment for contusion is PRICE (Protection, Rest, Ice, Compression and Elevation) (Discussed in the next post).



Laceration: Injury to the tissue where the tissue is cut or torn. This wound happens when a foreign object strikes the skin and causes a wound to open. Depending on the angle and force of the strike, some laceration could be more serious than others, reaching as far as deep tissue and leading to profuse bleeding. Sterile dressings are used and immobilisation is recommended for complex extremity wounds.


Abrasion: Wound where the superficial (outermost) layer of the skin is removed as you seen with 1st degree burns. Usually happens when you scrape your skin against the tar road or when you fall down in the football field. To treat this kind of wound, you have to first clean the wound by pouring clean water on the wound. Then, stop any bleeding by applying a firm and direct pressure on the wound with a piece of clean cloth or gauze. If the cut is on your hand or arm, you can help slow the bleeding by lifting your injured body part above your head. If the cut is on your leg, raise your leg up above your heart level.

Types of Injury

Muscle Strain: If a musculotendinous structure is overstretched or forced to contract against too much resistance, damage can occur to the muscle fibers, at the musculotendinous junction, in the tendon, or at the tendinous attachment to the bone. There are 3 types of muscle strains which are grade I, grade II and grade III muscle strains. In grade I strain only some muscle or tendon fibers have been stretched or actually torn. Moving usually produces some tenderness and pain. Full range of motion (ROM) is possible but pain is present. In grade II strain, some muscle or tendon fibers have been torn. Active contraction of the injured muscle is extremely painful and swelling is usually present. Grade III strain is when there is a complete tear of muscle fibers in the muscle belly or at the tendinous attachment of the bone. Pain is intense initially but goes away quickly because of complete seperation of the nerve fibers. majority of 3rd degree strains are treated conservatively with some period of immobilisation. Recovery time varies for muscle strains from 7 days (grade I) to 7 weeks (grade II) to 7 months (grade III). Initial treatment for muscle strains is PRICE / POLICE.


Ligament Sprain: Ligament attaches from bone to bone. It's primary function is to provide stability to a joint. If stress is applied to a joint that forces motion beyond its normal ROM, injury to the ligament is likely. There are 3 grades of ligamentous sprain. Grade I sprain happens when there is some stretching or perhaps tearing to the ligamentous fibers, with little or no joint instability. Mild pain, little swelling, and joint stiffness might be present. Grade II sprain is when there is tearing and separation of the ligamentous fibers and moderate instability of the joint. Moderate to severe pain, swelling and joint stiffness is to be expected. Lastly, grade III sprain happens when there is total rupture to the ligament. Gross instability, profuse swelling and a stiff joints are symptoms of a grade III sprain. Severe pain might be present initially, followed by little or no pain due to the total disruption of nerve fibers. A grade III sprain requires some form of immobilisation lasting several weeks. Surgical repair may be necessary to correct a grade III sprain. Recovery time for a ligament sprain varies from a few weeks to almost a year depending on the severity of the sprain. Initial treatment for ligament sprains is PRICE / POLICE.


Bone Fracture: Fractures are injury caused to the bone. This injury is extremely common among the athlete population. They can be generally classified as open fracture (where the bone breaks through the skin) and closed fracture (little of no displacement of bone thus causing little or no soft tissue disruption). The most common type of fracture you see in sport is the stress fracture. This is caused from overuse or fatigue rather than acute trauma. The healing time for a bone fracture is normally 5-9 months. Initial treatment for bone fractures is PRICE / POLICE.


These are the type of wounds and injuries that you see on a daily basis. Hopefully this post helped you viewers to understand the different type of wounds and injuries! Maybe you can help out next time if you see somebody in need.


If you are wondering what are the protocols to treat these injuries mentioned above with more detail, don't worry! This will be discussed in my next post! For now, try to remember the acronym PRICE and POLICE. Stay tuned! Cheers and have a nice day! c:

References

1) Prentice, W. Rehabilitation Techniques for Sports Medicine and Athletic Training.
2) Mayo Clinic. http://www.mayoclinic.org/
3) WebMD. http://www.webmd.com/
4) NHS. http://www.nhs.uk/

Representing:

Sea Cucumber Health Benefits

Today I had the best sea cucumber dish I have ever eaten. My mum said that this dish was only made for the royalty (lucky me, haha).

Anyways, I want to share with you guys the benefits of this wonderful ingredient.

1) Sea cucumber is rich with vitamins A, B1(thiamine), B2(riboflavin), B3(niacin), and vitamin C. It also has minerals such as calcium, iron, magnesium and zinc. 

2) It also has chondroitin sulfate which eases joint pain and conditions such as arthritis.

3) Sea cucumber also improves the balance of prostaglandins which is very helpful when it comes to muscular-skeletal inflammatory diseases.

4) Sea cucumber helps to treat frequent urination as well as give an instant energy boost.

100g of sea cucumber provides you with 56 calories, 0g of carbs and 0g of fat and 13g of protein! Power protein food indeed!

http://nutritiondata.self.com/facts/ethnic-foods/8123/2

If you are afraid to taste it because it looks yucky, let me be the first to tell you that it tastes awesome! It might feel a little rubbery if you don't let it cook well. Cook it up with some fish maw, and chicken to give it a sweet taste and BOOOM! you have ROYALTY FOOD for your tastebuds! Enjoy!

6 Weeks of Swiss Ball Core Training for Leg Strength and Endurance and Core Endurance, Balance and Flexibility for the Sedentary Active by Tiew Kee Aun, Syazana Abdul Samat

The purpose of this study was to investigate the effect of Swiss ball core training on the isokinetic leg strength of the extensor (quadriceps) and flexors (hamstrings), leg muscular endurance, abdominal and lower back endurance, static and dynamic balance and lower back flexibility for the sedentary active.


Four subjects were divided into the experimental group (N = 2) who performed the Swiss ball core training protocol and the control group (N = 2) who performed the stable surface training protocol. Training was conducted three times a week for six weeks with each session lasting about 45 minutes per session.


Pre and post-testing measures included 60 and 240º/s leg extension/flexion (CSMI Isokinetic Dynamometer), abdominal endurance (1 min sit up test), lower back endurance test (Sorensen test), leg muscular endurance (1 min squat test), lower back flexibility (sit and reach test), static balance test (standing stork test) and dynamic balance (four step square test).


All the measures showed a greater improvement in the experimental group compared to the control group. The results provides evidence that 6 weeks Swiss ball core training exercises can be used to provide improvement in isokinetic leg strength and endurance, abdominal and lower back muscular endurance, static and dynamic balance and lower back flexibility in the sedentary active.


In conclusion, our research suggests that 6 weeks of Swiss ball core training will help people to be more symmetrical so that our body functions properly and avoid injuries.

"What You can Eat after a Meal to Keep You Healthy."

http://bit.ly/GFvBzE

Few interesting tips. Enjoy! c:

Hiking Trip. 28th December 2011.

There's this place near Taman TAR which has a great hiking track. There are two ways to go up one is the easy way using the Taman TAR route. Stairs have been made to make it easy for everyone to go up there. Another track is using the route from Emerald Condominium in Bukit Indah.

This is the track that I brought a bunch of my high school friends to try. They were so excited so yeah, we climbed up the track. It takes around 45 minutes if its your 1st time. If your fit enough, 20 minutes and you'll be able to reach up there in no time.

The road starts from a small temple in front of Emerald Condominium. There is a pit stop after about 5-15 minutes of hiking according to your fitness level. You are bound to sweat so remember to stay hydrated before you start the hike or bring a bottle of water just incase.

After the 1st pit stop, its about 10-20 minutes of up and down hiking until you reach a resting stop. Its a nice place and you can rest there and there is even a pull up bar for you if you want to do some exercise. c:

From, there, its all the way down for about 5-10 minutes until you reach a lake which is very very beautiful. I love the nature and once you reach there after the hike, you will feel awesome.

Here are a few pictures I took from Wanie's camera. Thanks for the photos Wanie! c:



On the way up. Let's go girls!


Reaching pit stop 1.

 
At the top of pit stop 2. This is the place where there is a pull up bar.

 
Them girls. Haha. Glad that they are enjoying so far.

 
Second round going to the lake.

 
The small waterfall while walking around the lake.

 
This is the lake I was talking about. Isn't it nice? c:

 
The girls resting at the small island after coming out from the hiking route.

 
Them girls enjoying the view. After that you can rest under the shade at the back of the picture.

I'm glad my friends enjoyed the hike and the place we ended up at. From there, you can walk around the lake  and then decide whether you want to walk back down using the Taman TAR route, or you can hike all the way up back using the Emerald route.

Thats all for now & A Happy New Year to everyone out there! Get yourself going for the coming 2012 year! Make the best out of 2012! c:

If you guys want to hike up using the Emerald route but don't know how, contact me and I'll be glad to lead you up. Nothing makes me happier than helping people participating in healthy activities. c:

Resting Heart Rate Chart

Got this chart from http://www.topendsports.com/testing/heart-rate-resting-chart.htm

Very interesting. Did you know a low resting heart rate indicates longevity, strong heart, energy level, better metabolic efficiency, better and athletic endurance fitness? c:


Don't know when to check your resting heart rate? Check your resting heart rate first thing when you wake up in the morning.

Men
Age	18-25	26-35	36-45	46-55	56-65	65+
Athlete	49-55	49-54	50-56	50-57	51-56	50-55
Excellent	56-61	55-61	57-62	58-63	57-61	56-61
Good	62-65	62-65	63-66	64-67	62-67	62-65
Above Average	66-69	66-70	67-70	68-71	68-71	66-69
Average	70-73	71-74	71-75	72-76	72-75	70-73
Below Average	74-81	75-81	76-82	77-83	76-81	74-79
Poor	82+	82+	83+	84+	82+	80+

Women
Age	18-25	26-35	36-45	46-55	56-65	65+
Athlete	54-60	54-59	54-59	54-60	54-59	54-59
Excellent	61-65	60-64	60-64	61-65	60-64	60-64
Good	66-69	65-68	65-69	66-69	65-68	65-68
Above Average	70-73	69-72	70-73	70-73	69-73	69-72
Average	74-78	73-76	74-78	74-77	74-77	73-76
Below Average	79-84	77-82	79-84	78-83	78-83	77-84
Poor	85+	83+	85+	84+	84+	84+

40 Years Old, Rich Man's Disease and Why You Should Start Exercise at a Young Age.

Hey there everyone. Do you know that when you are 40 your metabolic system is not as effective compared to your younger days. That is why when you turn 40 and you have not been exercising for the past 10 years, you better START OFF SLOWLY.

Start with 10-20 min walking or if you think your body can take it, go for a jog. From there, increase the intensity when you think you push yourself harder. By the end of the week you can reach 30 or even 45 min of exercise in a day. Its all about motivation and your determination to be healthy. The main thing people who are 40 and above should focus more on are a few important things like CARDIOVASCULAR ENDURANCE, MUSCLE STRENGTH, MUSCLE ENDURANCE, FLEXIBILITY & BODY COMPOSITION.


There are 5 important factors that make up health related fitness which everyone from every age group should have and these 5 factors will determine your longevity. It is important that you have a strong heart (can be obtained through cardiovascular exercises like jogging or swimming) muscle strength and endurance (through weight training or body weight training) flexibility (through stretching and remember to hold 20-30 secs each stretch) and lastly body composition ( means you have a average body fat percentage and good amount of muscle mass in your body).

Doing exercise in a group gives you motivation and a chance to build new friendship!

Ok. Now to talk about rich man's disease. LET ME ASK YOU THIS, Do rich people invest enough time to exercise and be active? NO. These individuals are too focused on being successful until they forget about exercise and their body!

Study, Study, Study. What about exercise?

The importance of exercise should be implemented from a young age. This is to prevent our children to grow up thinking exercise is not important! When you start a habit like that during your younger days, you will definitely bring this BAD HABIT growing up and sooner or later when all you do is eat all the oily, fatty and high calorie food, you will grow up to be obese and the chances of you getting the Rich Man's Diseases like heart attack, gout and many more is higher. And then you inherit it in your DNA and then your child or grandchildren might inherit the Rich Man's disease from YOU.

Don't be like this! GET UP AND EXERCISE!

This applies to everyone from everywhere. Please don't be lazy and get up from that sofa and start practicing regular exercise! Don't be a person who just says "Oh I will start tomorrow" after reading this but seriously, please just do it! Remind yourself and find your motivation or drive to exercise and be a better you for YOU and for your FUTURE. Manage your time well and balance study, social life, and exercise when you are young and you will enjoy a better healthier life.

Have a nice day everyone!