Tuesday, November 25, 2008

When your ankle rolls, remember RICE

Over the weekend two of my volleyball lady-friends each rolled an ankle. Subsequent Facebook chatter proved that I was not alone in forgetting how to best treat such an injury.

To clarify, a rolled ankle most often occurs when the sole of the foot rolls in towards the body and the exterior ankle is stretched towards the floor. This stretch stresses the ligaments that hold the ankle and the various foot bones in place. However, if treated quickly, this simple injury shouldn’t keep you off the court for long.

Remember: RICERest, Ice, Compression, and Elevation.

While still at the gym (in order of importance versus acronym):
  • Compression: While you are helplessly sitting on the floor DO NOT take off your shoe. The compression of your shoe is containing the swelling. Instead, reach for athletic tape and further bind your shoe and ankle.
  • Elevate: Swelling is caused by a rush of blood to the injury site. To control the blood flow, elevate your foot above your heart by sitting on the floor and placing your foot on a chair.
  • Ice: Any good facility will have ice or ice packs on hand. Place a generous bag of ice around your ankle to help control the swelling.
  • Rest: Sit back and watch others play. Rest for, at least, 20 minutes.
At home:
  • Rest: While you are recovering, refrain for all activities that cause pain or stress to the ankle. Use crutches or a cane until you can put pressure on your foot without causing too much pain.
  • Ice: Place ice on your ankle – not just on the bruising, but around the whole ankle – for 20 minutes, 5 times a day for the first 3 days. Regardless of what anyone tells you, do not apply heat; heat will cause the ankle to visibly and immediately swell.
  • Compression: Wrap a bandage from the base of your toes up to mid-calf using even pressure. The bandage should be snug without restricting circulation; loosen the wrapping if your foot turns blue, hurts, or pulsates.
  • Elevate: Keep your foot elevated and above your heart as often possible, even overnight.
Also, make sure to exercise your ankle between icings and until full range of motion returns. Some gentle stretching exercises include:
  • Point toes up towards your body and away, holding each position a few seconds.
  • Stretch foot inward towards the body, holding for a few seconds.
  • Stretch foot outward away from the body, holding for a few seconds.

The goal is to gently stretch the ankle ligaments each time. For more stretching exercises: www.mckinley.uiuc.edu/Handouts/anklesprain/anklesprain.html

Before you return to the gym, invest in an Active Ankle brace (www.activeankle.com). This brace will protect your weak ankle and provide support during play.

Tuesday, November 18, 2008

I heart Words

I love words. I love tiny words that are anything but diminutive; and gargantuan words that are, in fact, minute. I adore knowing the meaning of an obscure word only because I recognize its Spanish cousin. I cherish professors like Dr. Fries who, although a history professor, started each class by scrawling a word-of-the-day on Misericordia's chalkboards. I own the word plethora because it made frequent appearances on his board - though I am, somewhat, sadden that few people ever use it. I envy languages that have 37 words to describe snow; I revel in Latin music with its declaration of love absent of the actual word. I stop reading an intriguing paragraph to jot down 'peripatetic - moving or traveling from place to place' and marvel at the sound of the word - its rhythm hinting at its meaning.

In thanks to both words and those who have shared them with me, I will pay homage to as many as possible. Stop by for a visit: Words I Love.

Words I Love: Leonine

Everything about him was leonine. Even without his work boots on, he stood well over six feet tall and, as his age progressed, his lean body had given way to a hale and heartier stock. His inherited wide shoulders, having grown wider through a lifetime spent on sports, had always prevented lovers from wrapping their arms completely around him. Careless in his upkeep, his golden blond hair was allowed to grow long and danced irreverently in the wind; his facial hair, equally disheveled, was thick, coarse and enveloped the majority of his beautiful face – keenly camouflaging the predatory hazel eyes.

Main Entry: le·o·nine
Pronunciation: \ˈlē-ə-ˌnīn\
Function: adjective
: of, relating to, suggestive of, or resembling a lion

"leonine." Merriam-Webster Online Dictionary. 2008.
Merriam-Webster Online. 18 November 2008

Friday, November 14, 2008

Introducing: Paulina

Since this is our first date, I will keep my introduction short, sweet, and polite.

My name is Paulina and, after more decades than I care to admit, I recognize that I am a writer. I possess countless skills; I've performed in a variety of disciplines; I've succeeded in many definitions. But when all that I have become is stripped away, when I am naked and raw, when I am closest to my purest, I am a writer.

"The Honored Quill" is my commitment to my naked, raw, glorious self.