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One of the most common ankle injuries is a sprained ankle (also called a twisted ankle). This occurs when the small ligaments that hold the tiny bones of the ankle together become torn Cheap K'Waun Williams Jersey , stretched, and irritated. This type of injury is usually the result of an inversion sprain, meaning the ankle abruptly twisted over so that the sole of the foot faced inward in such a way that the ligaments were injured. Signs and symptoms of a sprained ankle can consist of: sharp pain with movement, swelling around the injury, bruised skin, stiffness in the injured joint, and difficulty walking on the affected ankle. If the ligaments have not been badly damaged, there may not be noticeable bruising or swelling. See your doctor for an x-ray to rule out a possible fracture or other serious injury.


Common causes of ankle sprains include: lack of stretching before exercise, landing incorrectly on your ankle after jumping, catching your foot on an object and tripping, walking or running on an uneven surface, and use of improper shoes. Certain sports have a higher chance of ankle injury such as soccer, tennis, cross country running#2# volleyball and basketball. An ankle sprain can be very painful and may take several days to heal. Sometimes a longer recovery time is necessary if the ligaments have been severely damaged or torn.


The first thing to remember is that the sore ankle must be protected. Don’t walk or put weight on the injured joint because you risk damaging it even more. Don’t bend, twist, or perform any motions that can cause further harm. Instead, follow these recommendations:


Rest the sore joint. You should plan on resting your ankle for the next two days. This means avoiding all activities that result in pain, including exercise. You may need to use crutches.


Use ice on the injury. Ice will need to be applied for 10 – 20 minutes several times a day. However, more ice is not better; do not exceed 20 minutes at a time. Ice is helpful because it provides a natural anti-inflammatory effect. Ice also operates as an analgesic, numbing the sore tissue and decreasing the sensation of pain. It is important to apply ice as soon as possible. Do not apply ice directly to the skin.


Light compression is also helpful. Compression is useful to keep the joint immobilized. It also reduces inflammation and lessens bruising. Many people prefer to use an elastic compression wrap#3# but don’t apply the wrap too tightly. It should be snug, but not tight. If you experience numbness, tingling, coolness, cramping, or increased pain after your compression wrap has been applied, you may have applied it too tightly. If it has been applied too tightly you may cut off blood flow#4# which is dangerous.


Elevate the hurt ankle. This will both minimize swelling and decrease pain in the affected joint. If possible, try to position your injured ankle higher than your hip. Ideally, the injury should be kept higher than your heart. While sleeping, you can simply prop up your hurt foot with one or two pillows.


Seek immediate medical attention if your ankle is obviously fractured, dislocated, bent the wrong way, or the surrounding skin bleeds excessively#5# turns blue, gray, pale, or feels unusually cold.

WHAT MAKES A GOOD APPRAISAL INTERVIEW?

Here is a tip for supervisors that will contribute to a successful appraisal interview. Give advance notice. Employees like to have advance notice of the appraisal session so that they can think about the past evaluation period from their own perspective. The prepared employee may have any number of things to share about management, the department, or organization, or barriers to their effectiveness. Also#6# the employee who comes to the session with a list of accomplishments feels a part of the process in a positive way.

State the purpose of the session. The purpose of the session should be to talk about the employee's job performance. It should be an opportunity for the supervisor and the employee to determine where supportive action is needed. The performance appraisal should not be used as a disciplinary tool. Feedback about performance should be given at the time the behavior occurred. A