Rock Climbing - An Exciting Sport

by Jason Storm

Rock Climbing has the potential to be both fun and exciting. It's perfect for those that are looking for an activity that gives the body a good workout and yet has more thrill than weightlifting at a gym.

It's a sport that helps you to keep focused and to experience life moment by moment, intuitively finding your way to the top. It is both challenging and rewarding, but what a feeling when you get to the top!

To become a skilled rock climber takes practice and before you can get out on the mountain it is a good idea to start off by taking classes. I recommend starting with indoor climbing.

It's important to have safety knowledge about the equipment you are using. You will learn about your harness, the right knots to use, working with a partner and communication signals. This will make your climbing experience enjoyable and safe.

In the beginning you probably want to rent the gear you are using from the indoor climbing facility. Make sure the gear you get is of good quality including: comfortable climbing shoes with solid soles, a modern harness, a chalk bag and helmet. When you have practiced for a while and you feel that climbing is for you, then you can get your own equipment.

After your instructor teaches you the fundamentals, you can start out by doing some climbing on moderately steep walls. You will learn how your body can be used most efficiently to maximize your strength and power, and bit by bit you can master more advanced walls. Before getting out on the mountain, make sure you have taken the time to get to know the techniques and master them.

Another good tip is to use your legs more than your arms. Your legs have much more strength and this will help to conserve your energy.

Around the world there are no shortage of rocks to climb, ranging from those easily conquered to ones that challenge even the most experienced climber.

Climbing is a great sport for those who like to travel and want to see the world. It is also a great way to meet others that have similar interests.

Climbing is an extraordinary sport that you wont get bored of. It's very exciting and there is a great variety of challenges waiting for you. Even when you have developed the skill levels of a professional, there will always be new techniques to learn.

Jason Storm is into different kinds of extreme sports. Visit the website SackUpSports for more articles and videos on rock climbing.

The Sprained Ankle: The Most Common Basketball Injury.

What is a sprained ankle?
A sprained ankle or twisted ankle as it is sometimes known, is a common cause of ankle pain. A sprain is stretching and or tearing of ligaments (you sprain a ligament and strain a muscle). The most common is an inversion sprain (or lateral ligament sprain) where the ankle turns over so the sole of the foot faces inwards, damaging the ligaments on the outside of the ankle.

The most common damage sustained in a sprained ankle is to the anterior talofibular ligament shown towards the front of the image opposite. This ligament, as the name suggests, connects the talus (ankle bone) with the fibula (smaller of the two bones in the lower leg). If the sprain is severe there might also be damage to the calcaneofibular ligament (connects the heel bone to the fibula) which is further back towards the heel. In addition to the ligament damage there may also be damage to tendons, bone and other joint tissues, which is why it is important to get a professional to diagnose your ankle sprain. If possible an X-ray should be used, as small fractures or avulsion fractures are not uncommon.

Severely sprained ankles, where there are complete ruptures of the anterior talofibular, calcaneofibular and posterior talofibular ligaments, result in dislocation of the ankle joint which are often associated with a fracture.

Grades of Severity for Sprained Ankles :
Sprained ankles, as with all ligaments sprains, are divided into grades 1-3, depending on their severity:

Grade 1 sprain:
Some stretching or perhaps minor tearing of the lateral ankle ligaments.
Little or no joint instability.
Mild pain.
There may be mild swelling around the bone on the outside of the ankle.
Some joint stiffness or difficulty walking or running.

Grade 2 sprain:
Moderate tearing of the ligament fibres.
Some instability of the joint.
Moderate to severe pain and difficulty walking.
Swelling and stiffness in the ankle joint.
Minor bruising may be evident.

Grade 3 sprain:
Total rupture of a ligament.
Gross instability of the joint.
Severe pain initially followed later by no pain.
Severe swelling.
Usually extensive bruising.

Treatment of a Sprained Ankle
Treatment of a sprained ankle can be separated into immediate first aid and longer term rehabilitation and strengthening.
Immediate First Aid for a sprained ankle:
Aim to reduce the swelling by RICE (Rest, Ice, Compression, Elevation) as soon as possible.

R is for rest. It is important to rest the injury to reduce pain and prevent further damage.  This is thought to accelerate rehabilitation.

I is for ICE or cold therapy. Applying ice and compression can ease the pain, reduce swelling, reduce bleeding (initially) and encourage blood flow (when used later). Apply an ice pack or similar immediately following injury for 15 minutes. Repeat this every 2 hours.

C is for compression - This reduces bleeding and helps reduce swelling. A Lousiana wrap bandaging technique is excellent for providing support and compression to a recently injured ankle.

E is for Elevation - Uses gravity to reduce bleeding and swelling by allowing fluids to flow away from the site of injury. So put your feet up and get someone else to wait on you!

Following the initial painful stage, there are other treatments that can help the ankle return to normal as soon as possible. Range of motion exercises such as ankle circles can help to get the ankle moving again, as well as reducing swelling if performed with the leg elevated. The calf muscles often tighten up to protect the joint following a sprained ankle, and so gently stretching the calf muscles can also help to maintain movement at the joint.

What can a Sports Injury Specialist do about it?
A sports injury specialist will undertake a thorough assessment of the injury so time is not wasted treating the wrong condition.

• Reduce swelling by compression devices or taping techniques.

• Use Cold laser, ultrasound, and specific myofascial treatment to reduce pain and inflammation and promote healing.

• Use Graston Technique from a certified specialist www.GrastonTechnique.com.

• Use cross friction massage to promote healing and reduce scar tissue development.

• Prescribe a full ankle rehabilitation programme to strengthen the joint and help prevent future ankle sprains.