Sprains, they are injuries to the ligaments
Falling, twisting and getting hit, you have to be vigilant
Be careful when you go down the stairs
Sometimes it is hard to avoid these ligaments tears

Pain, swelling, bruising, and unable to move the joint
A wrong movement may be the breaking point
The joint is so stiff and you are unable to walk
Someone please call for help from a doc

Rest, put ice and compress the sprain
Elevate the joint to relieve the pain
Bandage the sprained joint and use a splint
Do not use the joint, cover it with lint

It will be fine you will see
Rest the sprain, that is the key
Soon you will be on the road to recover,
Within one week a normal joint you will discover

Strains are the same as sprains
Except the muscles are in pain
Treatment is the same with rest, ice and compression
Recovery will come, no need for depression.

-An original poem by Kenneth Kee

Interesting Tips about the Healthy Ligaments and Muscles

A Healthy Lifestyle

1. Take a well Balanced Diet

2. Sprains and strains occur when the ligaments and muscles are not warmed up before activity

Do not over stretched your ligaments and muscles

Do strengthening exercises for the ligaments and muscles

Always rest the ligaments of the joints and muscles if there are injuries.

Compression bandaging gives support to the ligaments and muscles

3. Keep bones and body strong

Bone marrow produces our blood

Eat foods rich in calcium like yogurt, cheese, milk, and dark green vegetables.

Eat foods rich in Vitamin D, like eggs, fatty fish, cereal, and fortified milk.

Eat food rich in Vitamins B and C such as green vegetables and fruits

Zinc and other minerals are important to the body

4. Get enough rest and Sleep

Avoid stress and tension

5. Exercise and stay active.

It is best to do weight-bearing exercise such as walking, jogging, stair climbing, dancing, or lifting weights for 2½ hours a week.

One way to do this is to be active 30 minutes a day at least 5 days a week.

Begin slowly especially if a person has not been active.

6. Do not drink more than 2 alcohol drinks a day for a man or 1 alcohol drink a day for a woman.

Alcohol use also increases the chance of falling and breaking a bone.

Alcohol can affect the neurons and brain cells.

Too much alcohol is not good for the nerves supplying the ligaments and muscles.

7. Stop or do not begin smoking.

It also interferes with blood supply and healing.

Cigarettes contain more than forty types of hazardous and possibly cancer causing chemicals which can harm the smokers and those around them.

Smoking can is bad for blood circulations to the ligaments and muscles.

Chapter 1

Sprains and Strains

What are Sprains and Strains?

1. Sprain

A sprain is an injury to the ligaments around a joint caused by the ligament being stretched beyond its own capacity.

Ligaments are strong, flexible fibers that hold bones together at a joint.

When a ligament is stretched too far or is torn, the joint will become painful and swell.

Sprains are caused when a joint is forced to move into an unnatural position.

Falling, twisting, or getting hit can all cause a sprain.

Ankle and wrist sprains are common.

Symptoms include pain, swelling, bruising, and being unable to move the joint.

You might feel a pop or tear when the injury happens.

2. Strain

A strain is a stretched or torn muscle or tendon.

Tendons are tissues that connect muscle to...