INJURY

A sprained ankle occurs following a sudden sideways or twisting movement of the foot. An ankle sprain can occur during athletic events or during everyday activities. All it takes is an awkward step or an uneven surface to cause an ankle sprain--that is why sprained ankles are among the most common orthopedic injuries. Orthopedic doctors see patients for ankle sprains very often, and it is the most common foot and ankle injury.

How does an ankle sprain occur?A sprained ankle usually occurs when a person lands from jumping or running on to an uneven surface. For example, sprained ankles are often seen when basketball players come down from a jump and land on another player’s foot. Ankle sprains also occur with more routine daily activities such as stepping off a curb or slipping on ice.
What happens inside the ankle when it is sprained?
An ankle sprain is an injury to the ligament in the ankle. The ligaments are structures that control excessive movement of the joint. When an ankle sprain happens, the ligament is stretched too far, and is either partially or completely torn.

There are two broad categories of ankle sprain:

Inversion Ankle Sprains
The most common type of ankle sprain occurs when the foot is inverted, falling inward. When this type of ankle sprain happens, the outer, or lateral, ligaments are stretched too far. There are three ligaments that attach to the outer side of the ankle. About 90% of ankle sprains are inversion injuries. Pain is always on the outside of the ankle, and there is usually no pain on the inside of the ankle joint.

Eversion Ankle Sprains
The other type of sprained ankle is called an eversion injury, where the foot is twisted outwards. When this occurs, the inner ligament, called the deltoid ligament, is stretched too far. Patients will have pain on the inner side of the ankle.

What are the symptoms of an ankle sprain?
Common symptoms associated with an ankle sprain are pain with swelling and bruising. The degree of symptoms tends to correlate well with the extent of the damage to these ligaments.

• Grade I Ankle Sprain:
  Grade I ankle sprains cause stretching of the ligament. The symptoms tend to be limited to pain and swelling. Most patients can walk without crutches, but may not be able to jog or jump.
• Grade II Ankle Sprain:
  A grade II ankle sprain is more severe partial tearing of the ligament. There is usually more significant swelling and bruising caused by bleeding under the skin. Patients usually have pain with walking, but can take a few steps.
• Grade III Ankle Sprain:
  Grade III ankle sprains are complete tears of the ligaments. The ankle is usually quite painful, and walking can be difficult. Patients may complain of instability, or a giving-way sensation in the ankle joint.

As said before, pain and swelling are the most common symptoms of an ankle sprain. Patients often notice bruising over the area of injury. This bruising will move down the foot towards the toes in the days after the ankle sprain--the reason for this is gravity pulling the blood downwards in the foot.
Do I need to see the doctor if I have an ankle sprain?
If you do have significant symptoms following a sprained ankle, you should seek medical attention. Signs that should raise concern include:

• Inability to walk on the ankle
• Significant swelling
• Symptoms that do not improve quickly or persist beyond a few days
• Pain in the foot or above the ankle

Differentiating between a sprained ankle and an ankle fracture can be difficult, and sometimes an x-ray is needed. While moderate pain and swelling are common symptoms following a simple sprained ankle, symptoms such as inability to place weight on the leg, numbness of the toes, or pain that is difficult to manage should raise concern. If you think you may have done more than sustained a sprained ankle, you should seek medical attention.
What is a 'high ankle sprain'?
A high ankle sprain is a particular type of injury to the ligaments around the ankle. In a high ankle sprain, the ligaments above the joint are also injured. These ligaments, called the syndesmosis ligaments, can also be injured, and may necessitate a longer course of rehabilitation.

PENDIDIKAN JASMANI MEMBENTUK DIRI YANG SIHAT

Barrow (1971, 1983) menyatakan Pendidikan Jasmani dalam konteks ‘pengalaman pendidikan menyeluruh’ dan berkait dengan hal seumur hidup setiap individu.

Baley & Field (1976), satu proses pengubahsuaian dan pembelajaran berkenaan organik, neuromaskular, intelektual, sosial, budaya, emosional dan estetik, hasil melalui aktiviti-aktiviti fizikal yang terpilih dan agak rancak,

Freeman (1977, 1992) menegaskan bahasa Pendidikan Jasmani meliputi pembangunan fizikal dan mental dan menumpu pada tiga domain pendidikan, iaitu psikomotor, kognitif dan afektif.

Lumpkin (1990) berpendapat Pendidikan Jasmani merupakan suatu proses yang membolehkan individu mempelajari kemahiran-kemahiran fizikal, mental dan sosial serta tahap kecergasan yang tinggi.

Dauer (1995) berpendapat Pendidikan Jasmani ialah sebahagian daripada program pendidikan yang menyeluruh, yang memberi sumbangan pada asasnya melalui pengalaman-pengalaman pergerakan kepada perkembangan dan pembangunan keseluruhan kanak-kanak.

Maksud Pendidikan Kesihatan

Pendidikan Kesihatan merupakan suatu proses membekalkan atau menggunakan pengalamaan bagi mempengaruhi secara mendalam kefahaman, sikap dan amalan berhubung dengan kesihatan individu, keluarga dan komuniti.

Objektif Pendidikan Jasmani

Bertujuan membantu murid menjadi cergas melalui pembelajaran aktiviiti fizikal dan amalan kecergasan. Pembelajaran dilakukan dengan mengutamakan tiga perkara utama :

Kognitif Mengetahui dan memahami akan aspek kecergasan dan boleh diamalkan dalam kehidupan seharian

Matlamat Pendidikan Kesihatan

Pendidikan Kesihatan bertujuan membantu murid meningkatkan pengetahuan kesihatan, memupuk sikap positif terhadap kesihatan, dan mengamalkan gaya hidup sihat

Apakah Budaya Pembelajaran Pendidikan Jasmani?

• Penglibatan murid secara aktif dan selamat
• Interaksi yang kreatif dengan rakan, bahan dan alatan
• Penyimpanan rekod kegiatan murid sebagai bukti pembelajaran

Apakah Budaya Pembelajaran Pendidikan Kesihatan?

• Penglibatan murid secara penghayatan ilmu
• Interaksi dengan guru, rakan dan masyarakat
• Penyimpanan rekod kesihatan dan kegiatan murid sebagai bukti pembelajaran

…==Kandungan Sukatan Pelajaran Pendidikan Jasmani==

Kecergasan

• Konsep tunjang ini menitikberatkan keupayaan murid melakukan aktiviti fizikal secara berterusan .
• Tumpuan diberi kepada komponen kecergasan berasaskan fizikal.

Kecergasan Fizikal

Koordinasi

• Imbangan
• Ketangkasan
• Kuasa
• Masa Respons
• Kepantasan

• Berasaskan kesihatan
• Daya tahan kardiovaskular
• Daya tahan Otot
• Kekuatan
• Kelenturan
• Komposisi badan

Kemahiran

Konsep tunjang ini menitikberatkan keupayaan melakukan kemahiran daripada aspek pergerakan otot Tumpuan diberi kepada kemahiran asas dalam permainan , olahraga, gimnastik, pergerakan kreatif dan rekreasi

Kesukanan

Konsep tunjang ini menitik beratkan kefahaman dan pengetahuan bagi mengukuhkan amalan pendidikan jasmani dan sukan. Tumpuan diberi kepada aspek keselamatan, pengurusan, kerjaya etika dan isu-isu dalam pendidikan jasmani dan sukan.

Kesihatan Diri dan Keluarga

• Konsep tunjang ini adalah penjagaan asas kesihatan diri, perasaan, kekeluargaan
• Tumpuan diberi kepada kesihatan diri, seksualiti, kekeluargaan, perkahwinan dan keibubapaan

Gaya Hidup Sihat

• Konsep tunjang ini adalah pengalaman aktiviti kehidupan harian yang sihat dan menjauhi tingkah laku berisiko secara berterusan.
• Tumpuan diberi kepada penyelesaian konflik, pengurusan stres, kemahiran merancang, pemakanan, penyalahgunaan bahan dan pencegahan dadah

Kebersihan dan Keselamatan Persekitaran

Konsep tunjang ini adalah pemeliharaan kebersihan dan keselamatan persekitaran dan pertolongan cemas