SPRAINS AND STRAINS

Sudden pain that occurs in the calf muscle during activity may be the result of a pulled or torn calf muscle. This is called a calf strain or a calf pull. It occurs when part of the muscles of the lower leg (gastrocnemius or soleus) are stretched beyond their ability to withstand the tension. This stretching can result in small microtears to the muscle fibers or, in a severe injury, a complete rupture of the muscle fibers.

 

Calf Muscle Cramp

A far less severe, but often painful, cause of calf pain is the calf calf muscle cramp or spasm. This involuntary contraction of a muscle, is short-lived, but in may be so strong that it causes a bruise.

 

Achilles Tendon Tear

A calf strain is similar to an Achilles tendon tear or rupture, but occurs higher up in the back of the leg. The signs of a calf strain are also similar to that of an Achilles tendon rupture – you may think you’ve just been hit in the back of the leg and hear an audible “pop.” There will be sudden, sharp pain in the back of the lower leg, or pain, swelling and even bruising over the calf muscle. Most calf injuries will make it difficult to tolerate weight on injured side and make it very difficult to stand on the toes.

 

Calf Strain Cause and Severity

A calf strain or pull often happens during acceleration or an abrupt change in direction while running. A torn calf muscle may spasm, and contract forcefully so that the toes will automatically point downward. Bruises show up over the injured area as well as in the foot and ankle due to pooling of blood from internal bleeding.

 

 

Calf strains may be minor or very severe and are typically graded as follows:

 

Grade 1 Calf Strain: The muscle is stretched causing some small micro tears in the muscle fibers. Full recovery takes approximately two weeks.

Grade 2 Calf Strain : There is partial tearing of muscle fibers. Full recovery takes approximately 5-8 weeks.

Grade 3 Calf Strain: This is the most severe calf strain with a complete tearing or rupture of muscle fibers in the lower leg. Full recovery can take 3-4 months and, in some instances, surgery may be needed.

 

Calf Strains Treatment

The first treatment is P.R.I.C.E. (Protection,Rest, Ice, Compression, Elevation). Wrap the calf to keep the blood from pooling in the foot, and keep it elevated for the first 24 hours to reduce swelling. Anti-inflammatory medication may help reduce pain. Eventually, the muscle reattaches to the tendon; however, and the calf is often shorter than before the injury and prone to repeat injury.

 

Protection: If injured, stop playing and protect the injured part from further damage. Avoid putting weight on the injured part, get help moving to a safe area off the field.

 

Rest: Rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Resting the injured part is important to promote effective healing.

 

Ice: When icing an injury, choose a cold pack, crushed ice or a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. An ice massage is another extremely effective way to direct cold to the injured tissue.

 

Cold provides short-term pain relief and also limits swelling by reducing blood flow to the injured area. When icing injuries, never apply ice directly to the skin (unless it is moving as in ice massage) and never leave ice on an injury for more than 20 minutes at a time. Longer exposure can damage your skin and even result in frostbite. A good rule is to apply cold compresses for 15 minutes and then leave them off long enough for the skin to re-warm.  

 

Compression: Compression helps limit and reduce swelling, which may delay healing. Some people also experience pain relief from compression. An easy way to compress the area of the injury is to wrap an ACE bandage around the swollen part. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.

 

Elevation: Elevating an injury help control swelling. It’s most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

 

A visit to a physician and or a physical therapist is recommended to ensure in fast rehab.

 

Typical rehab for a calf strain depends upon the severity of the injury, and includes the following.

Rest the Muscle. Avoid activities that cause pain. Avoid impact activity or excessive stretching (no running, jumping, or weightlifting). Do not return to your sport until you are pain-free.

 

Taping the Calf. Some athletes find that taping the calf can reduce pain and help protect from further injury. Applying special precut tape, such as Scrip Spidertech Calf Tape, is one way to easily tape the calf muscle.

 

 

Range of Motion Stretching Exercises. When acute pain is gone, begin stretching the muscle moderately with passive range of motion stretching. Gently pull your foot and toes up with legs straight if possible to stretch the calf muscle. Hold for 10 seconds and repeat 5 to 10 times.

 

Progressive Calf Stretching Exercises. As you heal, you can begin using a regular stretching and flexibility program to gain range of motion and prevent future calf injury. Follow the advice of your therapist when beginning these exercises.

 

Use a Foam Roller. Performing gentle self-massage with a foam roller as your calf injury heals can help reduce scar tissue formation and improve blood flow to the area.

 

Progressive Strengthening Exercises. Start with exercise tubing or a band and hook it under your toes and press down gently using light resistance. Point your foot down against resistance and then slowly return to the start position. Do 10 reps, rest and repeat 5 to 10 times. Over time you will progress to the Calf Raise Exercise.

 

Achilles Tendon Strengthening. Once you have healed and experience no pain with basic strengthening exercises, consider strengthening your Achilles tendon to prevent related lower leg injuries.

 

The goal of rehab is to return to normal activity as quickly as possible without any long-term effects. If you return too soon, you risk developing a chronic injury. Keep in mind that everyone recovers at a different rate, and your rehab needs to be tailored to your needs and your progress not the calendar.

 

You can safely return to your sport when you meet the following conditions:

You have your physician’s “okay.”

You are pain-free.

You have no swelling.

You have full range of motion (compared to the uninjured side).

You have full or close to full (90 percent) strength (again, compare with the uninjured side)

You can jog straight ahead without pain or limping.

You can sprint straight ahead without pain or limping.

You can jump on both legs without pain and you can jump on the injured leg without pain.

 

Source: American Academy of Orthopaedic Surgeons, Sprains and Strain

 

HOW TO KEEP YOUR COOL

 

Simple right? Ok maybe not. However there are steps we can take to at least increase how often we remain calm. Why be calm? Heck, because it feels fantastic.

Anger and impatience wear on our hearts and our minds and our families. When we are in control of our emotions, we get more done, we communicate better, and we lead more productive, purposeful lives.

 

Here are twelve tips for keeping your cool and staying calm amid life’s situations – both big and small.

 

Strive to not catastrophize

It’s easy to dramatize and make something a bigger deal than it is. When you are relating the problem to yourself, avoid the urge to magnify the negative. Strike the words always and whenever. You might feel like Stuart Smalley, but it can really help to re-frame the problem in your mind by saying things like “I can cope,” “It’s not that big a deal,” and “I’m bigger than this.”

 

Think before you Share

Don’t describe or blog or tweet about the problem. Don’t talk it over with your friends right away; let it stew a little in your mind so you can settle down a little. Sometimes, well-meaning friends will sympathize too much, which may only add fuel to your fire and get you even more upset.

 

Discover metaphors and visualizations that help you stay calm

Here’s one that helps : Try to imagine yourproblem as a knot. The more you panic and pull on the ends, the tighter the knot cinches. But, when you adopt a singular focus, a calm takes over and you can loosen one strand at a time.

 

It might also help if you can visualize yourself acting with patience and focus. Lower your voice and try to move as slowly as possible. Speak slowly and softly. Become the calm, unflappable person you see in your mind.

 

Here’s another technique: Do you know anyone whom you would describe as unflappable? Try to think of what this person would do in your situation.

 

Note your patterns of exasperation

Are there any specific situations that cause you to lose your cool? Look at specific patterns — from time of day, to level of stress (or level of boredom), to blood sugar levels. Do you tend to lose it when it’s too noisy or too quiet? Knowing about your own patterns can go a long way in helping you keep your cool throughout the day.

 

Realize that you can control your emotions

Reflect on times when you were able to successfully stay calm in a frustrating situation. Maybe it was a time when you wanted to yell at your spouse or your kids, but then the doorbell rang and you were able to instantly shift gears. Consider that you might be able to do this repeatedly, as long as you know your triggers and some tips for keeping a calm mindset.

 

Create a calm environment with peaceful rituals

If calm music soothes you, use it. If silence soothes you, use it. Maybe you’ll play some soothing instrumental music or maybe you’ll dim the lights and light some scented candles.

 

When you are coming home from work, give yourself a few moments to calm your mind before you go charging into an evening at home with your kids. Sit in the car for a few minutes and take some deep breaths. Kick off your shoes and sip a glass of water. Rituals can also be tremendously soothing during the transition periods of your day.

 

Take care of the essentials

Make sure you are getting enough sleep and getting enough protein, fiber, vitamins and minerals. You tend to lose yourtemper way more often if you low on blood sugar. But, get a little protein in you, and it’s (relatively) smooth sailing.

 

Also make sure you are getting physical exercise. A daily workout can give you the physical release that can help you control your anxiety.

 

Stay away from too much sugar and caffeine and stay hydrated. Drink a tall glass of water and see if you feel better, more calm and alert.

 

Focus on the mind and spirit, too

Depending on your spiritual tradition, engage in a routine of meditation or prayer. Practice yoga – or just sit quietly for awhile. Developing peace of mind is a skill that will serve you well your whole life through. Take a meditation class, and learn techniques to help you get control over your monkey mind.

 

Distract yourself

Instead of ruminating, find something fun, engaging, and constructive to do. Try to laugh (or laugh at yourself.) Watch a funny movie or read a blog that always make you laugh. When you lighten up, it’s a lot easier to keep your cool.

 

Take a day off

You always know when you really need a day off when you fight like crazy to not take one. If youcan force yourself to take an entire day away from your work, you will always come back more calm, assured, and filled with fresh ideas.

 

Don’t forget to breathe

Diaphragmatic breathing helps you alleviate your stress in the moment and it gives you a minute or two to calm down, often just long enough for you to assess the situation and help you regain your sense of control.

 

In a good belly breath, your belly will actually rise and fall. To practice, put your hand on your belly. Inhale through your nose and see if your hand rises as you breathe in. Hold the breath for a few counts and slowly breathe out.

 

Reflect on quotes that can help you calm your mind

Here are a few that you find inspiring:

 

“You are the sky. Everything else it’s just the weather.” Pema Chodron

 

“A mind at peace, a mind centered and not focused on harming others, is stronger than any physical force in the universe.” Wayne Dyer

 

“It is useless to force the rhythms of life. If I live with the anxiety to go fast, I will not live well. My addiction to speed will make me sick. The art of living is about learning how to give time to each and every thing. If I have sacrificed my life to speed, then that is impossible. Ultimately, slow means to take the time to reflect. It means to take the time to think. With calm, you arrive everywhere.” Carlos Petrini (Founder of the Slow Food movement)

 

“One important reason to stay calm is that calm parents hear more. Low-key, accepting parents are the ones whose children keep talking.” Mary Pipher

 

“Remain calm, serene, always in command of yourself. You will then find out how easy it is to get along.” Paramahansa Yogananda

 

Source: Susies Michelle

 

 

10 BENEFITS OF A GOOD NIGHT’S SLEEP

Sleeping Girl at night on dark background Stock Photo - 14553979

 

How you feel when you wake up says a lot about the night you had and the day to come.

 

Here are 10 reasons why getting a good night’s shut eye will set you up for a brighter day.

1 Keep your figure

Watching your weight can be as simple as getting a good night’s sleep. Lack of sleep can make you put on weight by drastically slowing your metabolism down, according to a study by scientists at Uppsala University in Sweden. The researchers suggested getting plenty of sleep might prevent weight gain.

 

2 You can concentrate better

We have all woken up after a good night’s sleep ready to take on the world. A bad night’s sleep can leave you struggling all day. More than half of us will have problems concentrating after sleeping badly, according to a survey by shopping channel QVC.

 

3 You’ll be in a great mood

Nearly two thirds of people blame lack of sleep when they feel irritable, according to the QVC survey. 

IKEA spokesman Angela McCann says: “It’s unsurprising only 1% of those asked in the Slumber Survey claim to feel fantastic when they wake up. The lack of sleep and the ensuing tiredness is likely impacting on people’s judgment, problem-solving and creativity.”

 

4 You’ll look more attractive

Regular shut-eye actually makes you look healthier and more attractive, according to a 2010 study published in the British Medical Journal. Researchers photographed 23 people after a period of sleep deprivation and after a normal night’s sleep of eight hours. The photos were shown to 65 people who rated each photo based on health attractiveness and tiredness. The sleep deprived group scored lower in all three categories.

 

5 Ability to make better informed decision

We’ve all heard of sleeping on a problem, in the hope that come morning the solution will be clear. Well scientists have found that when you do this your brain still looks for a solution, even when you’re asleep. Even if you don’t wake up with an answer, a good night’s sleep will equip your brain to assess the problem afresh.

 

6 You’ll live longer

Regularly sleeping less than you should is associated with a shorter lifespan, although it is not clear whether little sleep is the cause, or an effect of other illnesses. Studies have found people who routinely sleep for fewer than six hours a night have a higher risk of dying sooner than people of a similar age who sleep for seven or eight hours a night.

 

7 You’ll be a winner

Getting extra sleep can even improve athletic performance. Five swimmers were monitored as part of a study in 2008, they extended their sleep to 10 hours a day for six to seven weeks. At the end of the study the athletes could swim faster and react more quickly. With Australians sleeping for seven hours each night on average, according to IKEA’s Slumber Survey, three more hours in bed could make us quicker and sharper.

  

8 You’re less likely to get ill

Lack of sleep can suppress your immune system, which makes you more vulnerable to infections. A study in 2009 found that sleeping for fewer than seven hours a night increased the risk of catching a cold. The team from Carnegie Mellon University found the risk was trebled compared with those who slept for eight hours or more a night.

 

9 You’ll remember things clearly

During deep sleep the brain goes through our impressions of the day in a process vital to memory formation. A study published in the journal Sleep found people who slept fewer than six hours a night for two weeks scored far worse on memory tests than those who slept eight hours.

 

10 You’ll have better sex

The better rested you are, the better sex you’ll have, according to researchers. The 2010 Sleep in America poll found about 20-30 per cent of men and women felt their family life and sexual relationships had been affected by their sleepiness.

 

Source:By Lucy Ballinger

 

 

 

Mother Teresa’s Anyway Poem

People are often unreasonable, illogical and self centered;
Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives;
Be kind anyway.
If you are successful, you will win some false friends and some true enemies;
Succeed anyway.
If you are honest and frank, people may cheat you;
Be honest and frank anyway.
What you spend years building, someone could destroy overnight;
Build anyway.
If you find serenity and happiness, they may be jealous;
Be happy anyway.
The good you do today, people will often forget tomorrow;
Do good anyway.
Give the world the best you have, and it may never be enough;
Give the world the best you’ve got anyway.
You see, in the final analysis, it is between you and your God;
It was never between you and them anyway.

THE ADVANTAGE & BENEFITS OF LED LIGHTING

LEDs have wide applications in outdoor as well as indoor lighting.

LEDs, or light-emitting diodes, are a form of solid-state lighting that is extremely efficient and long-lasting. While incandescent and fluorescent lights consist of filaments in glass bulbs or bulbs that contain gases, LEDs consist of small capsules or lenses in which tiny chips are placed on heat-conducting material.

 

Size and Efficiency

LEDs measure from 3 to 8 mm long and can be used singly or as part of an array. The small size and low profile of LEDs allow them to be used in spaces that are too small for other lightbulbs. In addition, because LEDs give off light in a specific direction, they are more efficient in application than incandescent and fluorescent bulbs, which waste energy by emitting light in all directions. 

 

Long Life

The life of a high-power white LED is projected to be from 35,000 to 50,000 hours, compared to 750 to 2,000 hours for an incandescent bulb, 8,000 to 10,000 hours for a compact fluorescent and 20,000 to 30,000 hours for a linear fluorescent bulb. LED lifetimes are rated differently than conventional lights, which go out when the filament breaks. Typical lifetime is defined as the average number of hours until light falls to 70 percent of initial brightness, in lumens. LEDs typically just fade gradually.

Lower Temperatures

Conventional lightbulbs waste most of their energy as heat. For example, an incandescent bulb gives off 90 percent of its energy as heat, while a compact fluorescent bulb wastes 80 percent as heat (see References 4). LEDs remain cool. In addition, since they contain no glass components, they are not vulnerable to vibration or breakage like conventional bulbs. LEDs are thus better suited for use in areas like sports facilities and high-crime locations.

EnergyStar LEDs

Poorly designed LEDs may not be long-lasting or efficient. LEDs that are EnergyStar-qualified should provide stable light output over their projected lifetime. The light should be of excellent color, with a brightness at least as great as conventional light sources and efficiency at least as great as fluorescent lighting. The LEDs should also light up instantly when turned on, should not flicker when dimmed and should not consume any power when turned off.

Source:  Lexa W. Lee, Demand Media

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HEALTH BENEFITS OF CABBAGE

Here are some health benefits of the cabbage. As we all know, there are many types of cabbage which is a leafy green vegetable, enriched with several vital nutrients like vitamins C, E,K, A, iron, folic acid, magnesium, sulfur, manganese and potassium, all accountable for their healing properties and is the most consumed vegetable in the world. It does not contain cholesterol and the harmful saturated fats and is very low in calories.

The Cabbage comes from the family Brassicaceae with other important member such as Brussels Sprouts, Broccoli and Kale. Cabbage is one of the cheapest and most readily available vegetable, through out the world with the green cabbage being the most common.

Broccoli enhances the absorption of iron and has indoles ( crystalline alkaloid compound that is a decomposition product of proteins ) that help in the inactivation of harmful estrogen which promote the growth of tumors. Studies have proved that people who ate broccoli in abundance had less risk of a few types of cancers, such as the cervix, breast, colon, lungs, prostate, esophagus, bladder and larynx. Beta carotene is another cancer fighting agent found in broccoli. Including broccoli in you diet can help prevent the development of cataracts and ease the common cold symptoms.

The cabbage consists of superimposed layers of young leaves which is usually the size of a human head, but can vary. Cabbage leaves have been used for relieving inflammation with modern  studies  revealing its effectiveness in lowering the risk of several types of cancer including cancer of the colon and stomach. Cabbage has excellent detoxifying properties which purifies the blood by eliminating unwanted toxins. Fresh cabbage juice has also been found to be very effective for healing stomach or peptic ulcers due to the high sulfur content of cabbage, which is required by the body in order to fight infections.

Sulfoaphane is a chemical compound found in cruciferous vegetables such as broccoli, cauliflower and Cabbages that is thought to function by stimulating the production of enzymes in the body detoxifying cancer causing substances, along with photonutrients in red cabbage that can protect the brain cells from free radical damages that cause aging. Other important health benefits of cabbage are providing relief from constipation, improving vision, lowering cholesterol, prevention of Alzheimer’s disease and inhibiting growth of tumours.

Vitamin K found in the cabbage is known for its role in the process of blood clotting with the most health benefits in weight loss. With so many health benefits, there is little doubt as to why this vegetable was termed the ‘drug of the poor’ in the middle ages. There are very few vegetables enriched with so many vital nutrients and health benefits.

This vegetable can be consumed in many ways, as in soups, salads, pickled, or baked. Whichever way you choose to prepare it, cabbage will help you lead a long and healthy life. There are several interesting cabbage recipes from around the world with almost every cuisine having a distinct cabbage recipe.  One of the most popular one is a cabbage roll, which consists of cooked cabbage leaves wrapped around various mouthwatering fillings made up of different ingredients. The cabbage rolls are a common dish found in the peasant cuisines of Europe and Western Asia. 

Balandėliai – Lithuanian Cabbage Rolls

Lithuania is a republic in North Eastern Europe on the Baltic Sea, which is home to the Balandėliai which is the Lithuanian name for cabbage rolls. Balandėliai is traditionally made with a filling that contains ground beef and cooked rice. 

Source : Patty Brown

LITTLE MARY

Little Mary falls asleep in Sunday school class every Sunday
So the teacher gets tired of seeing Mary asleep in class
So she asked Mary “Who is our Father?”
The little boy behind Mary sees her asleep so he pokes her with a
pencil to wake her up Mary screamed “Lord Almighty”
The teacher says “Very good Mary”
So Mary falls asleep again
So the teacher sees her asleep in class again so the teacher asked Mary “Who died on the cross for us?”
The boy sees her asleep and pokes her again to wake her up
Little Mary screamed “Jesus Christ”
Again the teacher say “Very good Mary”
So Mary falls asleep again
Then the teacher sees Mary asleep again
So she asked her a hard question “Mary what did Eve say to Adam after they had there 27 child?
The boy pokes Mary again
Then Mary says “If you stick that thing in me one one more time I gonna break it in half”

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