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A severely twisted ankle usually gets out of its normal position. And this causes the ligaments of the area to go out of their range of motion thus, stretching themselves beyond their capacity. And this ends in a sprain. Common activities which can lead to such an injury include making a fall on the ankles that cause them to twist, or landing in an awkward manner. Another common factor is waking or running on an uneven surface.

The earliest symptom is obviously a pain that occurs immediately after the ankle gets twisted. After sometime, this pain may get worse, and accompanied by swelling and reddening of the affected area. The swollen area may be tender, warm and painful to touch. And the pain may feel like a sharp sting when the ankle is tried to move thus, causing a restriction in its range of motion.

Caring for a Sprained Ankle
This is where we would be learning about how to care for a twisted ankle. Immediate medical help might not be available as soon as the injury occurs. So following a few good tips at home may stabilize the condition for a while, at least until medical help is called for.
•The most important self-care measure that must be followed soon after the ankle gets twisted is resting. But this does not specify a complete state of inactivity, which actually, would do more harm than good. What doctors recommend is taking relative rest. Meaning, except the twisted ankle, other muscles of the body can be worked upon. In this way, the affected foot is getting sufficient time to heal, while the rest of the body is getting the required exercise.
•The next important step you need to know about how to care for a twisted ankle is about using ice compresses. Get some ice cubes and wrap them in a towel. Apply them over the sprained area for no more than 15 – 20 minutes. This must be done immediately after the injury, and every 2 – 3 hours. Ice therapy has been an age-old remedy for reducing swelling, pain and inflammation. In some cases, it may even be effective enough to reduce internal bleeding of the torn ligament. However, ensure that the ice is not applied directly to the skin, or if the area begins to turn white, the application must be ceased. People with diabetes, or problems with temperature sensitivity, etc., must consult their doctors regarding this method.
•Then comes compression; another effective method for caring for a twisted ankle. Wrapping the sprained area with an ACE bandage (elastic compression wrap) helps in reducing swelling. The bandage mustn’t be toot tight lest it may block the circulation. And the bandage must be loosened if it increases the pain, or numbs the affected area. It is recommended to wear the compression for the first 24 to 36 hours. Continue Reading »

Crunches
Lie down on your back on an exercise mat and bend your knees to plant your feet firmly on the ground a few inches away from your buttocks. Tuck your chin into your chest and cross your hands behind your head, this will be your start position. Now crunch your torso up and touch your chest on to your thighs and come back down slowly. Exhale as you go up and inhale as you come down for this abs exercise.

Reverse Crunches
Lift your legs to a 90 degree angle as you lie down on your back on an exercise mat. Keep your hands crossed under your head and do not bend the legs at the knees. Now exhale and pull the legs in the direction of your head as much as you can. Then go back to the starting position, inhale as you go back. Repeat the movement for desired repetitions and pay attention to correct form.

Bicycle Exercise
Lace your fingers behind your head as you lie down on your back on an exercise mat. Then lift your feet of the ground by bending the knees and bringing them closer to the chest. Now straighten the right leg and twist your torso towards the left knee. Try and touch your right elbow to the left knee and remember to exhale as you come up and inhale as you go back down. Repeat the movement by straightening the left leg and twisting your torso towards the right knee.

Side Bends
Stand with your feet hip width apart with your arms resting by your side. Hold a dumbbell in your right hand and slowly bend your torso towards your left side. Ensure that you do not bend your hands at the elbow, go as far down as possible and then slowly come back up. Repeat the movement by holding the dumbbell in your left hand and bending your torso towards the right side. Exhale as you bend your torso and inhale as you come back up.

Leg Raises Continue Reading »

Before going for the actual trussing, you need to remove the giblets from the cavity and set them aside. Secondly, you need to wash the chicken thoroughly and pat it dry. Now, stuff the chicken with your favorite stuffing, or with that required for the particular chicken recipe.
•The bird should be placed on its back, with its wings tucked under it.
•Now take a string that is 5 times the total length of the chicken. The middle of the string should be placed exactly under the tail.
•Now, bring both the sides of the string up, cross over the tail and wrap at the ends of the drumsticks.
•Pull the strings together to draw the legs of the chicken closer and cross to hold it securely.
•Flipping the bird over, pull the strings over the thighs and wrap around the upper part of wings.
•Bring both the wings closer and wrap them close to the body.
•Lastly, if you have a wish to tie the flap of skin around the neck, you can fold it with string and tie on the top.
Trussing a Chicken Without String

The above mentioned is the easiest method on trussing chicken for roasting. Now, if you wish to know how to truss a chicken without string, then take a look at the following method. The initial process of cleaning and stuffing should also be carried here before trussing a chicken for rotisserie or oven.
•The chicken should be placed on the table such that the breast should be down and the back should be facing you.
•Next, fold each wing of the chicken backwards. Tips of the wings should be placed next to the body.
•These tips should be placed securely in the skin with the help of skewers. It is recommended to go for steel skewers as they are stronger than their counterparts.
•A single skewer should be inserted through both the legs to hold them together. Continue Reading »