What is the most common physical injury that occurs in humans? If you missed the title, the answer is: lower ankle sprains. The ankle is the joint between the lower parts of the shin bones and upper foot. It is interlaced with a number of ligaments that can be stretched and injured with a sudden twist of the foot. The most common ankle sprain is called an ‘inversion sprain’ and occurs when the ankle rolls inward, and the sole of the foot faces in. This is a common injury while playing soccer and basketball, when there are quick changes in directions.
 
Ankle sprains can be categorized into 3 severities:
 
Mild (Grade 1)

• Minor tearing to the ligament, no instability, mild pain and swelling and some difficulty walking

 
Moderate (Grade 2)

• Moderate tearing to the ligament, some instability, moderate pain and swelling with stiffness and significant trouble walking

 
Severe (Grade 3)

• Total rupture of the ligament, severe swelling and pain.  Sometimes inability to walk

 
It is important to get professional consultation after an ankle sprain, no matter how mild the sprain looks at the time. There may be further damage to bones, tendons and other joints. For grades 1 and 2, treatment usually consists of the following:
 

• Protection – with splinting and taping
• Rest – removal from aggravating activities, use of crutches if severe
• Ice – reduces pain and inflammation after injury
• Compression – with tensor bandages help control swelling
• Elevation – during rest helps restrict fluid and swelling in the ankle

 
Once swelling and pain are under control within 3-4 days, immediate rehab and weight bearing should begin. Under supervision by a professional, patients and athletes can expect recovery within 2-6 weeks in most cases.
 
***Disclaimer: The above information should be used in context with advice and treatment given by an injury professional. We recommend you seek professional consultation before acting on any information presented above.

         Planning on ‘The Big Trip’ this summer?  It is important to choose, pack and lift your luggage correctly, in order to avoid muscle and joint pain. Over-packed and poorly-designed luggage are common causes of neck, shoulder and back pain. Follow these tips to take the pain out of your vacation.
 
Choosing Luggage

• Look for sturdy, light-weight, and high-quality luggage
• Choose a bag with wheels and handle, even carry-ons
• If using a backpack, ensure that it is adjustable, with shoulder and waist straps to evenly distribute weight

 
Packing Luggage

• Place items in a few smaller bags instead of just one large suitcase
• Pack heavy items at the bottom of bags
• Limit carry-on luggage to less than 10% of your body weight
• Only pack what you absolutely need! Chances are that where you are travelling will have the needed products

 
Lifting Luggage

• When lifting baggage, get close to the load and stand with feet shoulder width apart
• Bend at your knees and hips, let your legs do the lifting
• Keep the load close to your body and avoid twisting your back. Instead, shuffle with your feet when you need to change directions
• If using shoulder sling bags, switch sides often to reduce strain

A common statement we’ll have from patients is: ‘my office chair is uncomfortable, what does a good office chair look like.’
 
The following are the top important things to consider when selecting an office chair:
 
Adjustability
All office chairs should have a pneumatic mechanism to easily lower or raise your seat pan. You should be able to adjust the height so that the front of your knees are level to the ground, and your feet are firmly on the ground
 
Lumbar Support
Chairs should have a cushioned lumbar support to help stabilize your low back
 
Seat Pan Shape
As you sit in your office chair, the seat pan should be at least one inch wider than your thighs and hips on each side. It should be contoured for even weight distribution. It should also have a waterfall-like contour at the front, for comfort on your thighs
 
Seat Depth
Your chair should have sufficient depth so that you can sit all the way back in the chair. If the seat is too shallow, you will sit too far forward putting undue pressure on your thighs.
 
Test Your Chair Long-Term
When trying out office chairs, test them for longer than 1 minute in the store. You will be using these chairs for literally days, and comfort can change after a period of time
 
Comfort!
No matter what brand of chair or its features, if a chair (or any product) is not comfortable, seek an alternative. Studies show your level of discomfort and fatigue using office chairs is directly related to low back and neck pain. The more comfortable the product, the less pain!