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Can you break your ankle by rolling it: Is My Ankle Sprained or Broken? How to Tell The Difference


Is My Ankle Sprained or Broken? How to Tell The Difference

You’ve injured your ankle and can’t put your weight on it. It hurts and is tender to the touch, bruised, and swollen. It could be a sprain, or it might be broken.

The symptoms of an ankle sprain are a lot like a fracture, but you’ll need to know which injury you have so you can heal the right way.

What’s an Ankle Sprain?

This happens when you damage the ligaments in your ankle.

Ligaments are the tough, stretchy bands that hold your bones in place and help keep the joint stable. They’re meant to stretch and move, but only to a point. A sprain means that a ligament is torn or stretched beyond its limits.

What’s an Ankle Fracture?

This happens when at least one of three bones in your ankle breaks.

If just one bone is broken, you may not realize how bad the injury is. But if multiple bones break at once, you will lose stability in your ankle and may not be able to walk.

An ankle fracture can also lead to ligament damage.

How Can I Tell the Difference?

To help figure out what the injury might be, ask yourself a few questions:

  • Was there a noise when it happened? A sprain may occur silently, or in severe cases there may be a popping sound. With a fracture, you might hear a crack.
  • Is your ankle misshapen? While swelling is a symptom of both injuries, if your ankle looks clearly “off,” it’s most likely because a bone is broken.
  • Does your ankle feel numb? With a sprain, you feel pain. But if you have numbness or tingling, your ankle is most likely broken.
  • Where is the pain? If your ankle hurts or is tender to the touch directly over your ankle bone, you probably have a fracture. If the pain is in the soft part of your ankle, it’s more likely a sprain.

If you’re still not sure, see your doctor. They can examine your ankle and give you a number of tests to figure out which injury you have.

Treatment for a Sprain

It’s usually less involved when you are healing from a sprain. Most sprains will clear up on their own.

You may take anti-inflammatory drugs such as ibuprofen (Advil, Motrin) or naproxen (Aleve).

And your doctor may advise you to try the “RICE” method to ease your inflammation:

  • Rest
  • Ice
  • Compression (with an elastic bandage)
  • Elevation (ankle above the heart)

You may need physical therapy for a moderate sprain. You should start range of motion exercises once the pain and swelling subside. Surgery is usually for severe cases when other treatments have failed.

Treatment for a Fracture

If you think your ankle is broken, you should get medical treatment right away. You need to have the ankle immobilized. This could involve crutches or a cast.

Your doctor may try to align the broken bones to help you heal. If the bones are unable to stay in place after your doctor has tried to stabilize the fracture, you might need surgery.

You can also apply ice, elevate your ankle, and take pain relievers. Talk to your doctor.

Recovery Times

These can be vastly different for the two injuries as well.

A sprain may clear up within days, with worse sprains needing several weeks to heal.

Fractures usually take much longer. It could be 6 weeks to several months before you’re back to your regular routine. For most ankle fractures, you can do your rehab with a basic home exercise program of stretching, range of motion, strengthening, and balance exercises.

Is My Ankle Sprained or Broken? How to Tell The Difference

You’ve injured your ankle and can’t put your weight on it. It hurts and is tender to the touch, bruised, and swollen. It could be a sprain, or it might be broken.

The symptoms of an ankle sprain are a lot like a fracture, but you’ll need to know which injury you have so you can heal the right way.

What’s an Ankle Sprain?

This happens when you damage the ligaments in your ankle.

Ligaments are the tough, stretchy bands that hold your bones in place and help keep the joint stable. They’re meant to stretch and move, but only to a point. A sprain means that a ligament is torn or stretched beyond its limits.

What’s an Ankle Fracture?

This happens when at least one of three bones in your ankle breaks.

If just one bone is broken, you may not realize how bad the injury is. But if multiple bones break at once, you will lose stability in your ankle and may not be able to walk.

An ankle fracture can also lead to ligament damage.

How Can I Tell the Difference?

To help figure out what the injury might be, ask yourself a few questions:

  • Was there a noise when it happened? A sprain may occur silently, or in severe cases there may be a popping sound. With a fracture, you might hear a crack.
  • Is your ankle misshapen? While swelling is a symptom of both injuries, if your ankle looks clearly “off,” it’s most likely because a bone is broken.
  • Does your ankle feel numb? With a sprain, you feel pain. But if you have numbness or tingling, your ankle is most likely broken.
  • Where is the pain? If your ankle hurts or is tender to the touch directly over your ankle bone, you probably have a fracture. If the pain is in the soft part of your ankle, it’s more likely a sprain.

If you’re still not sure, see your doctor. They can examine your ankle and give you a number of tests to figure out which injury you have.

Treatment for a Sprain

It’s usually less involved when you are healing from a sprain. Most sprains will clear up on their own.

You may take anti-inflammatory drugs such as ibuprofen (Advil, Motrin) or naproxen (Aleve).

And your doctor may advise you to try the “RICE” method to ease your inflammation:

  • Rest
  • Ice
  • Compression (with an elastic bandage)
  • Elevation (ankle above the heart)

You may need physical therapy for a moderate sprain. You should start range of motion exercises once the pain and swelling subside. Surgery is usually for severe cases when other treatments have failed.

Treatment for a Fracture

If you think your ankle is broken, you should get medical treatment right away. You need to have the ankle immobilized. This could involve crutches or a cast.

Your doctor may try to align the broken bones to help you heal. If the bones are unable to stay in place after your doctor has tried to stabilize the fracture, you might need surgery.

You can also apply ice, elevate your ankle, and take pain relievers. Talk to your doctor.

Recovery Times

These can be vastly different for the two injuries as well.

A sprain may clear up within days, with worse sprains needing several weeks to heal.

Fractures usually take much longer. It could be 6 weeks to several months before you’re back to your regular routine. For most ankle fractures, you can do your rehab with a basic home exercise program of stretching, range of motion, strengthening, and balance exercises.

Is My Ankle Broken or Sprained?

Service: Foot & Ankle, Program: Fracture Care, Sports Center of Excellence, Sprains & Strains,

Your ankle hurts. It might be swollen and tender, and maybe you can’t put weight on it. You might have heard a crack or a pop. Maybe you remember a specific injury to the ankle, or maybe it’s gotten more painful over a period of weeks or months. Either way, you’re pretty sure you’ve broken your ankle. Or is it sprained? Is there even a difference?

Yes, there’s a difference between a sprain and a break. Although they have many of the same symptoms, a sprain and a break—its medical term is fracture—are two different injuries that are treated in different ways and have different recovery times.

Symptoms of Ankle Injuries

Symptoms of ankle sprains and ankle fractures are similar and can include:

  • Bruising
  • Inability to put weight on the injured foot
  • Instability
  • Pain
  • Swelling
  • Tenderness

Sprain Versus Fracture: What’s the Difference?

Grading of lateral ligament sprains

A sprain is damage to a ligament, a tough, fibrous piece of collagen that connects bones to each other. Sprains are categorized by their degree of seriousness. Grade I sprains, where the ligament becomes stretched, are mild. Grade II sprains are moderate, and these involve partial tears to the ligament. Grade III sprains are the most severe and happen when the ligament is fully torn, or ruptured.

The vast majority of ankle sprains are injuries to the lateral ligament complex on the outside of the foot. These are a set of three ligaments found on the outside of the ankle and connect the heel bone (calcaneus) and ankle bone (talus) to the fibula, one of the bones of the lower leg.

A fracture, on the other hand, is a broken bone. The ankle joint is a meeting of the tibia (shinbone), fibula (the other lower leg bone) and talus (ankle bone). Another joint, called the syndesmosis joint, connects the tibia and fibula. A broken ankle is a fracture of one or more of these bones.


Ankle sprains and ankle fractures have similar causes. Both can be caused by an acute injury such as a car accident or sports mishap, or by wear-and-tear and overuse. Twisting the ankle and rolling the ankle are two common cause of ankle sprains and fractures.

Others include:

  • Direct trauma, such as in a car accident
  • Falls or trips
  • Walking or exercising on an uneven surface


X-ray of an ankle fracture

Treatment for an ankle injury will depend on whether it’s a sprain or a fracture, and the severity of the injury. Imaging studies can help doctors determine whether you’ve sprained or fractured your ankle. A doctor will most likely order an X-ray first. X-rays can show cracks in the bone, but they do not show soft tissue like ligaments. If the X-ray does not indicate a fracture, the doctor may order other tests to confirm that the injury is a sprain.

Most ankle sprains can be treated without surgery. Recovery can be as quick as two weeks for a mild sprain and as long as 6 to 12 weeks for a Grade III sprain.

Ankle sprains—no matter the grade—are treated in three phases. Phase one is resting the injury. That means RICE: rest, ice, compression and elevation. Anti-inflammatory medications can help reduce pain and swelling during this phase. The next phase is focused on restoring range of motion, flexibility and strength to the ankle. Physical therapy is helpful for this. In the last phase, sports and activities are gradually reintroduced.

Fractures may require surgery if the ankle is not stable, meaning the broken bone is out of place. If the ankle is stable, the fracture can often be treated with immobilization by a cast six weeks or longer in order to allow the bone to heal.

To treat a broken ankle surgically, surgeons will first have to realign the broken ends of the bone with each other, a process known as reduction. Then, the broken pieces are held together with plates, screws, rods or wires.

Getting Care

If you’ve sustained an ankle injury and suspect you may have a sprained or broken ankle, call one of Summit Medical Group’s urgent care centers or schedule an appointment with one of our foot and ankle specialists right away.

Going through one of Summit Medical Group’s comprehensive and integrative programs—such as our Fracture Care program, Sprains and Strains Program or our Sports Center of Excellence—will ensure your recovery will go as quickly and as smoothly as possible.

The Difference Between a Sprained Ankle and a Broken Ankle

Our busy lives take a toll on our bodies, and in particular our joints. The ankle joint takes a significant amount of the stress of everyday movement as it is vital to supporting and distributing bodyweight.

The ankle joint is a complex and vulnerable structure. The ankle is made up of the joining of the leg (tibia and fibula) and foot (talus) bones with support and movement provided by ligaments and muscles. An ankle roll, bad landing, or fall can easily lead to injury to one of the many vital parts of the ankle. Ankle injuries are unfortunately common. Approximately 2 million people in the US are treated for ankle injuries each year. Two of the most common types of ankle injuries include ankle sprains and breaks. Often, these injuries can appear the same.

If you’ve experienced an ankle injury, it’s imperative to seek professional diagnosis as soon as possible. A broken ankle can often be mistaken for a sprain, even with an X-ray, due to the complex structure of tissue, muscle, and ligaments concealing the bone. If not properly treated, an ankle break can lead to further pain, damage to the ankle joint, and impede mobility.

Read on for more info on the differences between a sprained ankle and a broken ankle:

Symptoms of a Sprained Ankle

An ankle sprain occurs when the ligaments holding the bones of the ankle joint together are injured or torn. Sprains often occur when the ankle is twisted or overextended past it’s natural range of motion, such as when you roll your ankle, stretching the ligaments to the point of tearing.

Symptoms of an ankle sprain include:

  • Pain
  • Tenderness
  • Swelling
  • Bruising
  • Inability to hold weight
  • Stiffness

  • If you think you may have sustained an ankle sprain, it’s important to seek diagnosis as soon as possible. Your orthopaedic specialist will determine the severity of the sprain and the best course of treatment.

    Treatments for an ankle sprain include:

  • Wearing a brace to support the ankle
  • Use of a crutch to keep the weight off the joint
  • Rest and implementing the PRICE method
  • Physical therapy to strengthen the joint and restore range of motion
  • While rare in the case of a sprain, in acute cases, reconstructive surgery may be necessary to repair the torn ligaments and stabilize the joint

  • Symptoms of a Broken Ankle

    A broken ankle is defined by a fracture, crack, chip, or break in one of the bones of the ankle (including the fibula, tibia, and talus). A break is caused by stressing the bones of the ankle beyond their threshold of strength. They can be caused by twists and rolls, or by severe force such as falling. Ankle breaks are often accompanied by ankle sprains.

    Symptoms of a broken ankle include:

  • Pain
  • Swelling
  • Bruising
  • Numbness of the toes or an inability to move the toes
  • Noticeable deformities of the bones around the ankle

  • While the symptoms for an ankle break are very similar to that of a sprain, the course of treatment will vary. Due to the high percentage of similarities in symptoms, it’s important to get an official diagnosis from an orthopaedic specialist as soon as possible. Your orthopaedic specialist will determine if a break is present and the severity of the break through a physical exam and X-rays before determining a course of treatment.

    Treatments for a broken ankle include:

  • Rest and implementing of the PRICE method
  • Taping or wrapping for less severe breaks
  • Casting and booting for more severe breaks
  • Use of a crutch to keep the weight off the joint
  • Physical therapy to strengthen the joint and restore range of motion
  • In severe cases, arthroscopic surgery to remove fragments of broken bone from the joint area

  • Treatment at MidAmerica Orthopaedics

    Whether you believe your ankle injury is a sprain or a break, the best course of action is to get it examined by a foot and ankle orthopaedic specialist as soon as possible. At MidAmerica Orthopaedics the expert physicians and physical therapists of our Foot and Ankle Clinic bring top of the industry experience and expertise to craft the best treatment course to get your back on your feet as soon as possible. The orthopaedic surgeons and physicians of the Foot and Ankle clinic work side by side with our industry leading physical therapists for the least invasive treatment possible.

    Svetlana Zats, DPM

    Dr. Svetlana Zats is MidAmerica’s foot and ankle specialist. Dr. Zat’s is well-versed in the diagnosis and treatment of common and complex foot and ankle injuries, including ankle sprains and breaks. Dr. Zat’s utilizes her years of expertise to find the non-surgical and surgical treatment options that work best for her patients.

    Sarkis M. Bedikian D.O.

    Dr. Sarkis Bedikian is one of MidAmerica’s premier orthopaedic surgeons. Dr. Bedikian is an expert in joint reconstruction, and can tackle even the most complex ankle injury surgical cases. Dr. Bedikian strives to improve quality of life and return his patient’s to a full and active lifestyle.

    To learn more about MidAmerica Orthopaedics and the different treatment options available to you, request an appointment online or call (708) 237-7200. MidAmerica Orthopaedics serves various areas such as Chicago, Tinley Park, Palos Hills, Mokena, Evergreen Park, New Lenox, Oak Lawn, Orland Park, and more.

    Broken Ankle Vs. Sprained Ankle: When to Call Your Doctor

    Ankle sprains and breaks are common among athletes and weekend warriors however, ankle injuries can affect people of all ages and activity levels. If it happens to you, learn how to spot the differences between a broken ankle vs. a sprained ankle and know when you should call your doctor.

    Sprained Ankle

    A sprain is an injury to the ligaments that join the bones of the ankle. Ankle sprains are usually caused by tripping or falling, landing awkwardly after a jump, a sudden impact, or twisting or rolling the ankle. Sprains can be mild to severe.

    Broken Ankle

    There are three bones in the ankle joint—the tibia, fibula and talus—an injury can cause one or more of these bones break, or fracture. Ankle fractures can be milder, like a small crack, or severe, with bones shattering and piercing through the skin. A person with a broken ankle also often has damage to the ligaments as well.

    Is it a broken ankle or sprained ankle?

    It’s difficult to tell the difference between an ankle sprain and an ankle fracture. It’s especially difficult to tell the difference between a severe ankle sprain and a broken ankle. The symptoms for a sprained ankle and a broken ankle are very similar and include:

    • Pain
    • Swelling
    • Bruising
    • Inability to bear weight on the injured ankle

    It’s most likely a sprained ankle if

    If you can put weight on your ankle after the injury and you’re experiencing mild to moderate pain, it is most likely a sprain. Follow RICE Guidelines, which include:

    • Rest the ankle by not putting any weight on it
    • Ice it to reduce swelling and ease pain
    • Compress it with an over-the-counter bandage
    • Elevate it to reduce swelling and ease pain

    If the pain doesn’t get better or gets worse the next day, then call your doctor. If it gets better, continue to follow RICE Guidelines and take over-the-counter anti-inflammatory medication if necessary.

    It’s most likely a broken ankle if

    You may have a broken ankle, and you should contact your doctor right away, if you notice any of the following symptoms:

    • You have severe pain or pain that gets worse over time
    • You can’t put any weight on the injured ankle
    • You have trouble moving the injured ankle
    • If you heard a popping noise at the time of the injury
    • If you notice your ankle looks deformed or not aligned properly with your leg

    The only way to know for sure

    Often, the only way to know for sure whether your ankle is sprained or broken is to get an xray. Many people assume that if you can put weight on the ankle then it isn’t broken, however, it is possible to walk on a broken ankle, particularly with a less severe fracture. If you’re concerned your ankle may be broken, we recommend contacting your doctor, who can conduct an examination or order and xray if necessary.

    Broken Ankle or a Sprain: How do you Know?

    You fall and injure your ankle. Next you gauge your pain and ask: “Is it a broken ankle or a sprain?” This scenario accounts for one of the most common complaints; yet a simple twist and fall could become a complex injury involving bone, cartilage, ligaments and tendons. In this blog I will discuss ankle fractures and what the next steps are on the road to recovery.

    Ankle Anatomy

    Three bones make up the ankle: the tibia, the fibula, and the talus. The tibia and fibula are commonly involved in a broken ankle (ankle fracture). These articulate in multiple directions to account for the ankle’s complex range of motion. Motion between bones occurs against smooth surfaces covered with cartilage. Cartilage allows for fluid motion at a joint due to its low level of friction. For those familiar with carpentry, you can think of these bones as a mortise and tenon joint where the talus bone acts as the tenon (tongue) attached to the foot and the tibia and fibular act as the mortise making up the lower leg.

    These bones are secured by ligaments (deltoid, syndesmosis, lateral ligament complex) that maintain this relationship. The deltoid ligament originates from the medial malleolus (medial tibia) and inserts on the talus, calcaneus and navicular bones of the foot distally. While commonly injured, surgical repair of this ligament is often unnecessary. The lateral ligament complex includes the anterior talofibular ligament (ATFL), the calcaneofibular ligament (CFL), and the posterior talofibular ligament (PTFL). The most common type of ankle sprain involves the ATFL. The third major ligament complex is called the syndesmosis. This connects between the fibula and tibia throughout the lower leg. Injuries to this ligament are often referred to as a “high ankle sprain” and develop with rotation.

    Pain free motion of the ankle relies heavily on this complex congruent relationship between the talus and the tibia and fibula. If the ankle joint is even displaced 1mm, a 42% increase in pressure to ankle may occur1. A change in the bony anatomy of the ankle involved with an ankle fracture may introduce enough change in alignment that the ankle is now at risk for future arthritis.

    Is the Ankle Sprained or Broken?

    A thorough evaluation by an Orthopedic Specialist in Foot and Ankle such as Dr. Miller will identify the nature of the injury. Immediately following the injury, it is reasonable to assess the ankle with weight bearing. If there is no pain with walking, an ankle fracture is highly unlikely. Soreness with walking but the ability to walk normally suggests a contusion or sprain of the ankle. However, if you cannot stand on the ankle, an evaluation is warranted to rule out a broken ankle or ankle fracture.

    Swelling is another sign of injury. If the swelling comes on gradually and is mild, the injury is likely a sprain or less severe. More immediate and significant swelling indicates a bony injury and possible fracture. When severe fractures occur, blistering of the skin is not uncommon. The blisters emanate from excessive swelling in the soft tissues following a severe fracture. Sometimes the ankle is dislocated with this amount of swelling. Immediate medical attention is required in these circumstances to reduce the ankle. Once severe swelling or blistering sets in, this can take weeks until the initial swelling resolves. In many cases these changes can delay surgery on the ankle.

    As time passes ecchymosis (bruising) may occur. This can be extensive; however, this does not necessarily mean the ankle is broken. More severe ankle sprains present with significant ecchymosis over the region of injury. Besides not being able to put pressure down on the ankle or a deformity in the ankle after injury, a good reason to be evaluated for a broken ankle/ankle fracture is continued symptoms that worsen or stay the same. Some ankle fractures are stable enough that you may still be able to walk. Some people have a high pain tolerance that allows them to cope with the injury. These scenarios are best evaluated by an orthopedic surgeon when not improving.

    Orthopedic Evaluation

    Once you have made the decision to be evaluated for ankle pain, Dr. Miller will assess you and your injury as a whole. This includes a detailed history and physical examination with special focus on the ankle. Your age, mobility level and medical history are important, particularly as it relates to the ability heal an injury or recover from a potential surgery. Preexisting medical conditions such as diabetes, vascular problems, and inflammatory disease (e.g. rheumatoid) must be accounted for during the planning of treatment. Any remote history related to the ankle or previous injury should be known.

    Physical examination will be performed during your visit. It is important to assess the ankle based on its appearance including deformity, any open wounds around the ankle, the amount of swelling present, and any preexisting rashes or skin issues. Vascular exam is used to determine the appropriate blood flow to the lower extremity, and this is performed by checking the dorsalis pedis and posterior tibialis pulses surrounding the foot and ankle. A neurological exam of the lower extremity will be used to assess any nerve injuries and the ability to move the foot. The extremity will then be evaluated for areas of tenderness and pain. This will help to locate the injury in a broken ankle more specifically and rule out other concurrent pathology.

    Findings from the physical exam will then be used to evaluate radiographs of the affected ankle and surrounding areas. X-rays consist of three views of the ankle and any other areas of concern. While minimizing radiation is a good general rule, lower extremity x-rays use very low levels of radiation and in comparison account for a small fraction of the radiation you naturally receive yearly by living on Earth2. Based on these images, Dr. Miller can evaluate for the presence of a fracture and the severity of the fracture.


    Once you have been identified to have a broken ankle/ankle fracture, how will the ankle be treated? Assuming you have an ankle fracture, the most important decision is whether the fracture can be treated non-surgically or the broken ankle  requires surgical intervention. This decision would be made by Dr. Miller taking into account all variables described above.

    In many cases the decision to perform surgery depends on the stability of the ankle. If 2 or more different fractures are identified in the ankle, surgery is commonly warranted due to the concern for instability and movement of the pieces. If the pieces heal non-anatomically, the ankle may be predisposed to accelerated wear and arthritis. If only one fracture is identified, the decision to perform surgery relies on the location and character of the fracture. Further radiographs that stress the ankle may be warranted to make this determination.

    If the broken ankle has been considered stable enough to not require surgery, early weight bearing in a protective boot may be an option. This type of protection can be required for 6 weeks. You would wear the boot during all weight bearing activities. Usually at 6 weeks there is adequate healing to start weaning out of the boot.

    If the broken ankle/ankle fracture is severe or unstable, surgical intervention utilizing metal implants is likely required. The day of surgery a patient typically will receive a nerve block prior to surgery that helps with anesthesia and pain control after the procedure. This process anesthetizes the leg to achieve temporary numbness. Once this is complete the actual surgery usually lasts between 1 and 2 hours. The surgery consists of reducing the broken pieces of the ankle to where they were prior to the injury and maintaining that reduction with metal hardware. Generally one or two incisions are used. A soft cast or splint would be applied for temporary protection until you return to see Dr. Miller in the office. After surgery it is imperative to elevate your leg to your heart level consistently until seen in the office. This improves pain relief and wound healing.

    When you return to the office, the ankle is usually ready to be placed in a boot for protection. For the next 5-6 weeks no weight is to be put on the leg in most cases. One can start showering 2 weeks after the surgery on average. Around 6 weeks after the surgery, you can progressively apply weight to the leg while in the boot until you are completely weight bearing in the boot without an assist device. Range of motion and therapy begins 4-6 weeks after surgery. You can drive 9 weeks after surgery if your right leg was injured. Eleven to 12 weeks after surgery the boot is replaced with a shoe and possibly an ankle brace. Return to full impact and running would be achieved in the following months.

    Appointments can be made with Dr. Adam G. Miller by calling (513)-354-3700 or booking online here. If you are not following Dr. Adam G. Miller on social media, you can do so on Facebook or Twitter for updates and comments on cutting edge treatments, discussion of various injuries, and sport/athlete issues.

    1 Ramsey PL, Hamilton W. Changes in tibiotalar area of contact caused by lateral talar shift. J Bone Joint Surg Am. 1976 Apr;58(3):356-7. Epub 1976/04/01.
    2 Coughlin MJ, Saltzman CL, Mann RA. Mann’s Surgery of the Foot and Ankle: Expert Consult-Online and Print: Elsevier Health Sciences; 2014.

    Sprained vs Broken Ankle: How to Tell the Difference

    We’ve all had an odd pain or a questionable ache in our bodies before, but this time it feels different. You’ve just landed on your ankle, but something isn’t right. Is it just sprained or do you have a broken ankle?

    It can be difficult to tell the difference between the two, but that’s where we come in. We’re here to tell you how to spot the difference between a sprained ankle and a broken ankle.

    What’s a Sprain and What’s a Break?

    If you’re like many, you may not know what the difference is between a sprain and a break.

    In our bodies, our bones and our joints are connected by fibrous tissue called ligaments. When these ligaments stretch out or even tear, this results in a sprain. Fairly common sites for sprains are the wrist, your thumbs, your knees, and most commonly, your ankles.

    Breaks although seemingly similar can get a little confusing due to differing terminology. Sometimes you’ll hear the term “fracture” or “crack” when discussing broken bones. So which is it?

    It’s whichever one you like using more. Whether you call it a break, a crack, or a fracture, it’s all the same. This is because they all refer to interruptions within the structure of the bone.

    Sprains are definitely the preferred option because breakages can lead to potential surgeries, casts, and depending on the severity, future medical issues. Breaks are also just more complicated seeing as how there are different types of breaks, but should you break something, your doctors will be the ones figuring that out.

    Is My Ankle Sprained or Broken?

    The issue with identifying whether your ankle is sprained or broken is that most often, they look about the same. Each case involves swelling, bruising, pain, and the inability to hold your weight on it. Because it’s so hard to decipher on your own, it is recommended that all ankle injuries should be checked out by a doctor or physician.

    A for sure sign that you have a break is a deformity. Is your ankle facing a completely different direction? Does it seem almost detached?

    If you simply rolled your ankle or had a misstep and you feel pain down there, the chances are that you simply sprained your ankle. But for anything more serious like a hard landing or a car accident be sure to visit your doctor.

    Stay Careful

    Our advice? Just stay careful. Broken ankles and even sprained ones are never fun.

    Should you find yourself with an ankle injury, we here at Getwell Urgent Care are open seven days a week and even offer telemedicine appointments. If you have any questions or would like to learn more about our services, don’t hesitate to contact us now.


    90,000 “The police broke my leg when I was jogging in the morning”

    Because of a broken leg, I constantly face the problems of people with limited mobility. The biggest challenge is the underground passages. In European countries, they are not made, because they are inaccessible to people with limited mobility, the elderly and people with heavy things.

    I tried using the metro and, surprisingly, many of the older stations were more convenient. They are designed in such a way that the escalator takes the escalator from ground level to the station level.You can’t go down in a wheelchair, but it’s quite possible with crutches. And those stations that are being built now are almost always not adapted for disabled people, although they are marked as such on the maps. I had an experience with the Okruzhnaya and Verkhniye Likhobory stations. There are either no elevators, or they do not work, or they are raised from the ground one level higher, but after that you need to overcome the stairs or escalator, and then the elevator does not work. Announcements with a change in the opening date were re-pasted several times.

    I’m lucky: I have a relatively normal physical condition, so I’m good at moving around by dragging my weight on my hands.I can handle stairs, but it’s difficult and dangerous. I have fallen twice, just in the underground passages.

    The most difficult thing was to submit an application to the Investigative Committee. To do this, you need to go up to the fourth floor. There is no lift, but there is even a disabled assistance button at the entrance. In fact, it does not work, it hangs for show. When I needed to pick up the answer, they did not give it to my lawyer and refused to let me down to the first floor. I was forced to climb to the top one, and it was very difficult, because my hands were still aching then.

    The Investigative Committee refused me, referring to the fact that they did not see a crime in the actions of the police officer, and also charged me with participating in the march. After the run, I was going to go home for breakfast, meet up with friends, and then go to the rally. But it’s already my business, whether I go to this action or not, in the end I was never there. I ran alone, and, as I understand it, the procession is not just one person running on an empty sidewalk.

    I was answered by the UK on the statement about a broken leg:

    "...the actions of law enforcement officers against you were lawful "

    " ... your appeal does not contain information about the crime committed by law enforcement officers "

    How do you like that? pic.twitter.com/yOz9YwjNSr

    - Constantine (@CKonovalov) 12 August 2019

    My lawyer filed an appeal against the actions of the head of the IC in the Tverskoy District, who refused me. Our complaint was again rejected, the most absurd thing is that the judge did not even know about my broken leg.First, we will try to resolve the issue within the framework of our judicial system, submit an application to the Moscow City Court, if it does not work out, then to the ECHR, but this is a very long-term process.

    Before that, I watched Mediazona a little, what they write about is horror. But when you come across this yourself, you are still surprised. I, of course, assumed that the IC would refuse my claim, but I hoped that they would do it at least in a milder form.

    The attitude towards the police officers themselves, towards the district police officers, towards those who are on duty on the street, is normal for me: these are people who do their job.Of course, there are precedents when police officers violate the rights of citizens. They do it out of a sense of impunity. The authorities are giving a signal that they will not get anything for it. But you should not intimidate people, and people should not be afraid.

    How to get rid of flat feet: massage and useful exercises

    Lifehacker together with doctor Maxim Sergeevich Rykov figured out what exercises to perform to correct flat feet.

    Maxim Sergeevich Rykov

    Doctor, expert in treatment and diagnostics in clinics in Germany.

    How flat feet affect the body

    The bones of the foot and lower leg are surrounded by muscles and ligaments, due to which the arch of the foot is formed, the arch from its inner side. If the muscles are in good shape, the arch is maintained, the load is evenly distributed, if not, the arch is lowered and the foot becomes flat.


    The arch, like an elastic spring, dampens the impact of the foot on the ground. When she is not there, steps and running hit the joints and spine much harder. In addition, the position of the legs changes when walking.When placing the foot on the support, the foot turns inward, and the ankle and knee twist behind it. And this further increases the stress on the joints.

    But that’s only half the problem. Muscles and ligaments do not work as separate mechanisms, they are interconnected. When the foot becomes flat, it affects the entire leg and the spine. To keep the overloaded knee joint in position, the thigh muscles have to strain all the time. To stabilize the pelvis, the hip flexors are connected and pull the lumbar spine with them.

    Hence the excessive deflection in the lower back and a whole set of painful sensations in the feet, knees and hips.

    Therefore, to correct muscle imbalance in flat feet, it is not enough to roll a tennis ball under the foot. We need a set of exercises and massage movements for the muscles of the whole body.

    The body is a complex system. To correct the imbalance, you need a holistic view of it.

    Maxim Sergeevich Rykov

    What exercises to perform

    Maxim Rykov provided a set of exercises that are used by German physiotherapists to treat flat feet.OK includes four blocks:

    • massage to relax tense muscles of the foot and lower leg;
    • exercises to strengthen the muscles of the foot;
    • Exercises to strengthen the muscles of the lower leg, in particular the tibialis posterior muscle, which supports the arch of the foot;
    • Exercises to correct imbalances in the whole body.

    For some exercises you will need a low resistance expander belt and a massage or tennis ball. You can buy them at any sports store.


    Massage the lower leg with a ball
    • Sit in a chair with the ankle of one leg on the thigh of the other.
    • Feel for the bone in the middle of the lower leg and move your toes from it to the soft tissue closer to the inside of the leg.
    • Place the ball on this area, apply pressure as if twisting it into the fabric. Bend and unbend your foot at the same time, turn it out and in.
    • Make several movements with your foot and move the ball further towards the foot.Work the entire muscle in this way.
    • Massage for two minutes, then change legs and repeat.
    Massage the lower leg with hands
    • Feel the bone in the middle of the lower leg and move your fingers from it to the soft tissues closer to the inner part.
    • Place your thumbs on this area. Massage downward along the muscle.
    • Massage each leg for at least a minute.
    Massage the foot with the ball

    • Press down on the ball and roll it slowly under the foot.
    • Spend at least a minute on each leg.
    Hand massage
    • Sit on the floor with your foot on your heel.
    • Grasp the heel with one hand and the arch of the foot with the other.
    • Hold the heel in place with one hand and move the arch of the foot toward the floor with the other.
    • Perform 10 movements on each leg.

    Exercises for the muscles of the foot

    Aligning three points

    • Imagine that you have three points in the form of a triangle on your foot.One is on the ball of the foot just below the big toe, one is on the ball near the little toe, and the third is on the heel.
    • Place your foot on the floor, press all three points to the floor, and then imagine that you need to put them in one line. When doing this, do not lift your foot and toes off the floor.
    • During this visualization, the ball of the foot is pulled towards the heel, the back of the foot is lifted, and an arch appears.
    • Hold the arch for 3 seconds, do 3 sets of 10 times.

    For this exercise you will need half a tennis ball or rolled up socks.

    • Sit on a chair, place the chosen object under the middle of the foot.
    • Relax your leg and lower it on top of the object.
    • Place your fingers on the floor, but do not bend them. It is as if you are hugging the ball with your foot.
    • Keeping the tension of the muscles of the foot, lift it up, and then lower it back onto the ball.
    • Do 3 sets of 10 reps.

    • Sit in a chair with your heel on something sliding, such as a toe.
    • Press firmly on the floor with your fingers without bending them. This movement creates a high arch of the foot and slides the heel closer to the toes.
    • Relax your fingers by extending them forward. The movement resembles the crawling of a caterpillar: the leg is collected, and then relaxes and at the same time moves forward.
    • Perform 3 sets of 10 crawls for each leg.

    • Sit in a chair, place your fingers on a small board or thin book.
    • Place your fingers on the board without bending or twisting. Thanks to this movement, the arch of the foot will increase.
    • Lower the foot to the starting position and repeat.
    • Perform 3 sets of 10 reps for each leg.
    Abduction of the knee with an expander

    • Sit on the floor, bend the knee of your working leg and place your foot on the floor.
    • Place one end of the band under the ball of your foot at the base of your big toe and press down, pull the other end by hand.
    • Move the heel, shin and knee of the working leg to the side at the same time.
    • Try to press down on the expander with your pad, keeping it under your foot.
    • Return your leg to the starting position and repeat.
    • Do 3 sets of 10 reps for each leg.
    Towel pulling

    • Sit on a chair and lay a towel on the floor.
    • Place your heel on the floor, grab the towel with your toes and pull it towards you.
    • Continue to pull up the towel until it is under your foot. The heel does not come off the floor.
    • To make the exercise more difficult, place a heavy object on the edge of the towel.
    • Do 3 sets of 10 pull-ups for each leg.

    Exercises for the muscles of the lower leg

    Pressing the feet against each other

    • Sit on a chair, put your feet on the floor, bring your knees together, press your feet together.
    • Try to turn the feet inward, pushing one against the other.
    • Hold the position for 3 seconds, do 3 sets of 5 times.
    Strengthening the arch of the foot with an expander
    • Sit in a chair with the ankle of one leg on the knee of the other.
    • Make a loop out of the expander and put it on the foot in the area of ​​the pad.
    • Pull the other end of the expander well and press it to the floor with your other foot.
    • Grasp the foot with your hand and turn it inward, with the sole facing you.
    • Release the foot and lower it down as slowly as possible, overcoming the resistance of the expander.
    • Do 2 sets of 10 reps and repeat on the other leg.
    Foot pivot with expander

    • Hook the expander onto a stable support just above the floor.
    • Sit on the floor with your leg extended forward and loop over your foot in the pad area.
    • Overcoming the resistance of the expander, wrap the foot inward and bring it back.
    • Perform 2 sets of 10 reps for each leg.
    Pivot with resistance

    • Sit on the floor with your right leg extended.
    • Make a loop out of the expander and put it on your leg in the area of ​​the pad.
    • Grasp the band with your right hand and pull it to the right side.
    • Bring your left leg in a cross over the right, push the expander with your toes, moving it to the right.
    • Overcome the resistance of the expander, wrap the working foot inward.
    • Perform 2 sets of 10 reps for each leg.

    Full Body Exercises

    These exercises are suitable for correcting posture and preventing flat feet.Be sure to do them if you have these problems, as well as if you are trying to maintain good posture, despite sedentary work.


    Strengthens the pelvic muscles and reduces excessive lower back deflection.

    • Lie on your back, bend your knees and place your feet on the floor.
    • Place a rolled-up towel under your sacrum.
    • Tilt your pelvis towards your navel and place your lower back on the floor. The abdominal muscles are relaxed.
    • Return to starting position and repeat.
    • Do 3 sets of 10 reps.

    Helps prevent and correct scoliosis, align the spine. You can do it anywhere: at a bus stop, in an elevator, in a queue.

    • Stand up straight with your weight on both legs.
    • Pull up as far as possible, from heels to crown. Imagine that you are standing under a mighty waterfall and you need to resist the power of the water.
    • Do not raise your shoulders, do not lift your head or stand on your toes. Stretch your spine as much as possible, increasing the distance between your heels and crown.
    • Relax and repeat the exercise.
    • Do 3 sets of 10-15 reps.

    Strengthens the muscles of the back, useful for those who sit a lot. You can do it on public transport, in the office.

    • Sit upright with your feet flat on the floor and distribute your body weight evenly over your two sit bones.
    • Stretch the spine upward, trying to increase the distance between the chair and the crown.
    • Do not bend your body in the lower back, do not raise your shoulders, look in front of you.
    • Relax and repeat. Do at least 3 sets of 10-15 times.
    Pelvic Movement

    This exercise relieves tension and pain in the pelvic region.

    • Lie on your back, bend your knees, place your feet on the floor.
    • Place your hands around your pelvic bones to feel the movement better.
    • Take turns lifting the ilium up and down. Do not lift your lower back off the floor.
    • Do 3 sets of 10 movements on each side.

    This exercise is useful for lower back problems, knee pain.

    • Place one foot on the dais, bend the knee. Transfer your body weight to the supporting leg, which remains on the floor. In this case, the pelvis automatically tilts towards the bent leg.
    • Press your heel towards the floor and reach with the crown of your head towards the ceiling.Try to stretch your spine as much as possible. Due to muscle tension, the pelvis is leveled and then tilted towards the supporting leg.
    • As you exercise, pretend you are pushing your body through a narrow tube. This will avoid unnecessary lateral movement.
    • Perform 3 sets of 10 reps for each leg.

    Strengthening the muscles of the hip joint responsible for rotating the hip outward.

    • Lie on the floor on your right side, put your head on your right hand, place your left palm in front of you.
    • Straighten your right leg, bend your left leg at a right angle and place your foot on the floor at the knee level of your right leg.
    • With the inside of your foot on the floor, lift your left knee up as far as possible.
    • Lower the knee to the starting position and repeat.
    • Do 3 sets of 10 reps on each leg.
    Torsion of the body

    Useful for postural problems: round back and flat back. Helps develop mobility in the thoracic spine.

    • Lie on your side on the floor, bend both legs, place one hand under your head and extend the other forward. If you have a ball, put your outstretched hand on it, if not, just stretch it forward.
    • While rolling the ball close at hand, extend your arm further forward and swing your chest toward the floor.
    • The pelvis and lower back remain in the same position until the end of the exercise.
    • Return chest and shoulders to starting position and repeat.
    • Do 3 sets of 10 times on each side.
    Easy rotation

    Easy option More difficult option

    This exercise is useful for flat back, scoliosis. Strengthens the thoracic spine.

    • Sit in a chair, bend over with your back straight and rest your right elbow on your right knee. Extend your left arm down next to your left leg – this is the starting position.
    • Without changing the position of the pelvis and lower back, try to touch the floor with your left hand. In this case, the left shoulder goes down, and the chest turns to the right.
    • Return to the starting position, and then try to raise your straight arm as high as possible without changing its position. Now the left shoulder will go up and the chest will turn to the left.
    • If this is easy for you, try another variation: instead of the elbow, place your palm on your knee and straighten your arm.
    • Do 3 sets of 10 turns for each arm.

    How often to train

    Train three times a week if you have flat feet in the beginning, and five times if you are advanced.

    It is not necessary to complete all exercises on the list on the same day. Include one or two from each category in your workout, and choose other options the next day. This workout will take about 30 minutes.

    You can do the exercises “waterfall” and L-pose several times every day – as many times as you can remember.

    In parallel with training, check the condition of your shoes: choose comfortable shoes with low heels. In addition, replace shoes with unevenly worn out soles: they will slow down your progress, maintaining the usual position of the feet.

    Read also

    Read Burnt Offering – Hamilton Laurel Kay – Page 70

    He gasped, his back arched beneath me, hands clenched on my forearms, fingers trembling on my bare skin.

    It was like smoothing out defects in a zombie, only this flesh was warm and alive, and I could not see firsthand what I was fixing. But I could feel it. I could feel his body, smooth and firm, caressing places that no hands should have touched.Rolling them in my fingers, filling him with a growing, rapid warmth from deep within me. It poured from my hands, my palms – into him. Heat spread over his body, over my body, until it became like heat, ran over the skin, uniting our bodies into a unity of warmth and flesh, and the surge of energy increased. The strength grew until I closed my eyes, but even the darkness was pierced by brightness, white flowers exploding under my eyelids.

    My breathing became choppy, too fast, shallow. I opened my eyes and looked at Nathaniel’s face.His breath was the same as mine. I made us slow down, I made his breathing slow down. I could feel his heart, as if I was caressing him, holding it in my hands. I could touch any part of it. I could take any part of it. I could smell blood under his skin and wanted to taste it.

    He was already healthy when I sat down on him, pressed my lips to his lips. I turned his face to the side and kissed his neck until I felt a pulse beating under the skin. I licked my skin, but that was not enough.I placed my lips over the beating vein and gently nibbled at the skin until I could keep it quivering in my mouth. I wanted to bite deeper and harder until the blood began to flow. I wanted this. I was dimly aware that Jean-Claude was awake. It was his hunger, I felt, his need. But it wasn’t his need that made me saddle Nathaniel’s body. Not even mine.

    I remembered Nathaniel’s body, and I had never met him before. I knew him to taste. I felt it, as only a longtime lover can feel. Not my memories.Not my energy.

    I slipped off Nathaniel, tried to slide off the bed, and fell to my knees. I couldn’t get up, not right away. Richard said as long as the pack exists, Raina will not leave. I didn’t understand what he meant until now. I summoned a bitch from hell, brought her in, and had a really good time doing it.

    But I knew something else, something that Raina didn’t do. I could not blame her for that. I knew how to heal Nathaniel’s body, but I also knew how to tear it apart.Anything you can fix, you can break. When I held his heart with my ethereal hand, for a split second, there was a dark urge to squeeze that hand, crush this throbbing, beating muscle until the blood drained out and his life stopped. A moment, a blink of an eye, an impulse so vicious that it frightened even me. I would like to blame the bitch from hell for him, but something told me that this bit of darkness was entirely mine. And only Stephen’s hand, clamping his mouth, kept me from screaming.

    Chapter 38

    Stephen’s hand drowned out the scream and turned it into a groan.He hugged me so tightly, as if afraid of what I would do if I broke free. I wasn’t that sure of myself. More than anything, I wanted to escape. Run until I get rid of thoughts, sensations, of everything that has risen in me. But like Richard, I couldn’t run away from myself. This thought made me stop struggling and freeze in Stephen’s arms.

    – Are you okay? He asked softly.

    I nodded.

    His hand moved away from my lips, slowly, as if he wasn’t sure if I heard or understood him.

    I settled in his arms, almost falling to the floor.

    He stroked my face, several times, as one would comfort a sick child. He didn’t ask what was wrong. None of them asked.

    Nathaniel knelt down beside us. He didn’t just feel better – he looked healthy. He smiled, handsome with boyish, unfinished beauty. Cutting his hair and changing his eyes would make him look like the midfielder of the high school soccer team running out on dates with the neighbor’s princess.

    The fact that I was almost lying on top of it two minutes ago caused a flush of color and I buried my face in Stephen’s shoulder. I didn’t want to look into that young, handsome face and realize how close I was to having sex with him. The fact that I still remembered his body in details that I had never touched myself did not help the case. Raina died, but did not sink into oblivion.

    I felt movement. The vibrating energy of the werewolves approached. Not understanding my head, I knew that they were gathered around me.The energy was contracting like a narrowing circle. It was hard to breathe.

    I felt someone’s careful touch on my face. I turned my head just enough to see Kevin inches away from me. I expected it to be Nathaniel. Teddy’s big hands stroked my bare hands. He brought his palms to his face.

    – You smell like a flock.

    Lorraine lay on her back, looking at me with eyes that had become strange and wolfish.

    – She smells like Raina.

    She turned her face so that her lips touched my knee covered with jeans.

    I knew that if I let it, we could fall asleep in one big common pile, like a litter of puppies. Knew touching was part of what united the flock, like mutual grooming in primates. Touch, comfort. It was not supposed to have a sexual connotation – on the contrary, it was Raina’s merit. They were wolves, but they were also humans, and that made them primates. In fact, two beasts, not one.

    Kevin put his head on my lap, cheek resting on my leg.I couldn’t see his eyes to tell if they were wolfish. His voice was deep and deep.

    – Now I definitely need to smoke.

    It made me laugh. As soon as I started laughing, I couldn’t stop. I laughed until tears ran down my cheeks. The werewolves ran their hands up and down over me, rubbing their faces against my bare skin. They soaked in my scent, bathed in Raina’s languid scent.

    They marked me with their scent.

    Stephen kissed me on the cheek, like kissing a sister.

    – Are you okay? – It was difficult to remember, but it seems he already asked.

    I nodded.

    – Yes. My voice sounded thin and distant. I realized that I was on the verge of shock. Not too good.

    Stephen drove the wolves away from me. They moved languidly, as if the energy we generated were some kind of drug, or maybe the best analogy was sex. I did not know. I wasn’t even sure I wanted to know.

    – Richard said Raina didn’t leave while the flock was alive.Is that what he meant? I asked.

    – Yes, Stephen said, although I have never heard of a non-pack member being able to do what you just did. The spirits of the dead should only enter the bows.

    “Spirits of the dead,” I said. “Are you saying you don’t have your own name for them?”

    – They are Munins, Stephen said.

    It almost made me laugh again.

    – Munin – Memory, Odin’s raven.

    He nodded.

    – Yes.

    – What exactly was it, or is it? It was not a ghost. I know how ghosts feel.

    – You felt one of them, Stephen said. “This is the best explanation I can give.

    “This is energy,” Teddy said. – Energy is not created or destroyed. She exists. We have the energy of everyone who has ever been in the pack.

    – You don’t mean all the bows, do you?

    “No,” he said, “but from the first member of our pack to the present ones, they are all with us.

    “Not all,” Lorraine pointed out.

    He nodded.

    – Sometimes one of us died by accident, and the body could not be found and separated. Then everything that he was, all his knowledge, his strength – were lost to us.

    Kevin returned to his original place, but remained on the floor, leaning his shoulders on the seat of the chair.

    “Sometimes,” he said, “we decide not to eat. This is a kind of rejection, exile. The flock rejects someone in death, as in life.

    Exercise 3 :.Invasion between the legs. Removal rules

    Read also

    Exercise 6

    Exercise # 6
    It can be done while standing or sitting. We stand upright. Legs together. Extend both arms straight out in front of you. Hold the palm of the right hand at a right angle with the fingers up. Do not bend the arm at the elbow. With the left hand we help to stretch the fingers of the right palm. Repeat exercise from

    Exercise 7

    Exercise 7
    Like exercise 6, it can be done while standing or sitting.We stand straight. Legs together. Stretches out both arms in front of you. This time, the palm of the right hand is lowered at a right angle with the fingers to the floor. Do not bend the arm at the elbow. With the left hand we help the right palm. We repeat

    Exercise 8

    Exercise 8
    We sit on the floor. We bend our legs at the knees. We spread the knees as wide as possible, connect the feet. Hands on the ankles. We bend as low as possible to the feet, lowering our head.This is an exercise to stretch your back muscles. Do it slowly so that you feel like the

    is being pulled

    Exercise 9

    Exercise 9
    Legs shoulder-width apart, slightly bent at the knees. The right hand is raised up, the left rests on the left knee. With the right hand raised, we try to slowly bend to the left side as far as possible in order to feel the muscle stretch.Repeat with another

    Exercise 10

    Exercise # 10
    This is the stretching dog pose. Kneeling, we stretch our arms and body forward, head directed

    Exercise 11

    Exercise 11
    Feet shoulder width apart.Slightly bend your knees, while simultaneously stretching your arms to the sides and slightly upward, so that you feel the chest muscles. Important: this exercise is aimed precisely at straightening the chest, strain the shoulder

    Exercise 12

    Exercise 12
    This exercise is performed without support by those with good balance. If it is difficult to maintain balance, perform the exercise with one hand resting on the back of a chair.Starting position: legs together. Bend your knees. We put the right leg on the left, resting

    Exercise 13

    Exercise # 13
    We sit on the floor. The legs are stretched out in front of you. The back is straight. Hands with palms rest on the floor. We bend the right leg at the knee, throw it over the left straight leg. Help your right leg with your left hand. Repeat with another

    Exercise # 14

    Exercise # 14
    We lie on our backs.Both legs are bent at the knees. Raise the straightened left leg. With our hands we pull it as close to the body as possible. We return to the starting position. We repeat the same with another

    Exercise 15

    Exercise 15
    We lie on the right side. The head is on the outstretched right hand. We push the right leg, bent at the knee, forward. We put the left leg, bent at the knee, back.With your left hand, hold on to the ankle of your left leg, pulling it up. We repeat the same with another

    Exercise 16

    Exercise 16
    Starting position: standing on all fours. We put our right foot in front of us. The palms of the hands are on both sides of the right leg. The left leg is extended as far as possible. We return to the starting position and perform the exercise with another

    Exercise 17

    Exercise # 17
    We lie on our back so that the body is perpendicular to the wall.The soles of the feet rest against the wall. We try to spread our legs as wide as possible. The back and arms are relaxed. (If your abdominal muscles are strong enough, this exercise can be performed without support on

    Exercise 18

    Exercise # 18
    We sit on the floor. The back is straight, the legs are straight. Hands behind your back. We spread our legs as wide as possible to the sides. Toes pointing up.We stretch our arms forward, bending over with the whole body along the right leg. Hands stretch on both sides of the leg. We try to omit the body as

    Exercise 19

    Exercise 19
    We stand straight, feet together. We put the straight right leg back, at the same time bend the left leg at the knee. The body is slightly tilted forward, straight arms rest on the left knee. We remain in this position, we pull the muscles of the right leg.We return to the starting position

    Exercise 20

    Exercise # 20
    We stand straight, feet together. The back is straight. We bend the left leg at the knee. With our left hand we grab the left foot, pulling it as close as possible to the buttock. If it is difficult to maintain balance, we lean on the back of the chair with our right hand (or place it on the partner’s shoulder).

    How to learn to park for a beginner

    Tips for beginners and experienced drivers

    How to park correctly? – this question torments absolutely every novice car enthusiast.The Internet is just replete with various funny videos on the topic of improper parking. Thousands of knocked down pillars, scratched cars and many other unpleasant moments associated with parking make you put off all your business and plunge into an article dedicated to the rules of correct parking. We hope that the material below will help you avoid all the troubles and become an assistant in the ability to carry out the correct parking.

    The root of evil, or the main mistakes of a novice motorist when parking

    The main trouble of all novice motorists is the fear of committing a wrong action.Incorrect calculation of the distance to the object or the fear of being ridiculed is becoming the most common cause of emergency parking. The subconsciously insecure motorist cannot concentrate on the parking process and makes a fatal mistake. Therefore, everyone who wants to understand how to park correctly, first of all, should get rid of their fears.

    The second most popular reason for incorrect parking is the calculation error when parking to the curb. Not comparing the height of his car with the height of the curb, the beginner in one motion completely demolishes the muffler or significantly damages the bumper.

    However, most of all motorists are tormented by the question of how to park in reverse. The presence of some discomfort in the early stages or a vague idea of ​​the dimensions of your car become a frequent cause of damage to its various parts. Be that as it may, the main reason for all the troubles is the incorrect calculation of the distance to a nearby object.

    Constant training is the key to successful parking

    The basics of knowledge of how to park in reverse between cars are laid within the walls of a driving school along with the rules of the road.However, some, having barely crossed its threshold, forget them, others cannot apply the acquired knowledge in practice. Special time devoted to practicing parking skills is rare in driving schools today. Therefore, those who decide to master the art of correct parking should practice on a specially designated area.

    Having previously driven in racks or small pegs (a supposed car acting as a hindrance in parking) at a distance of the length of the parking car, the motorist will be able to hone his skills and maximally “feel” the dimensions of his car.

    Reading V.A. Molokov “Learning to drive from A to Z”. Written in the simplest and most understandable language, the colorful educational material will make it easy to master the theory of correct parking and easily implement it.

    Parallel Parking Basics

    The most effective method for learning how to reverse park between cars is to practice driving in as close to reality as possible. After placing your car in line with another car, try slowly reversing to take a free space between the car in the back and the vehicle in front. Effective training in parallel parking is only possible if the distance between cars does not exceed 50 cm.

    The entire parallel parking procedure is as follows:

    1. Slowly moving back, turn the steering wheel to the right side until the extension of the left side of your car passes the point of the right front of the car in the rear.
    2. Turn the wheels in the opposite direction until they are in a straight position.
    3. Continuing to drive slowly, drive until the right side of your car passes the rear left corner of the vehicle in front.
    4. Turn the steering wheel to the left (the front car is left behind).
    5. When you approach the vehicle behind you slowly, stop.
    6. Leaving the wheels in the inverted position to the left, you will have no problems leaving the parking lot.

    Video tutorials for correct parallel parking:

    The main rule during the entire parking procedure is not to rush. If you follow it, success is guaranteed.

    How to Park in Reverse

    – Secrets of Near Parking

    A fairly frequent occurrence that most motorists encounter is a limited parking space. The high density of parked cars and cramped conditions make it necessary to look for various optimal parking methods.In this case, the ideal solution would be near parking in reverse. It is not only the most adapted to such conditions, but also the most comfortable. The apparent complexity of such a parking, in fact, does not cause difficulty even for a beginner. The main thing is to study, study and study again. And the experience will definitely come!

    The steps for performing such a maneuver are as follows:

    1. Start moving the car from the most convenient and closest point to the proposed parking spot, having previously installed the wheels on the parking line.
    2. Turn the steering wheel all the way to the right or left (it all depends on the specific situation).
    3. Start driving in the opposite direction of the parking lot at an angle of 45%.
    4. When you look in the mirror at the corner of the car that will be to the right of your parking space in the future, stop driving.
    5. Turn the steering wheel all the way towards the parking lot and start slowly moving back. While driving, keep an eye on the situation by using the side mirrors.
    6. After driving into a parking space, stop when your door and side mirrors are aligned with the door and side mirrors of a nearby vehicle.

    How to learn how to park in reverse is described in the video:

    How to learn to park in front parallel parking?

    Experienced motorists have repeatedly encountered situations where rear parking cannot be carried out. Do not be intimidated by such situations, as there is always an opportunity to park in front.

    Just follow the instructions below:

    1. Stop the car, being in front of the side car, leveling your shoulders with the front bumper of the car next to you.Considering right-hand traffic, the vehicle will be on the right side of your vehicle.
    2. Turn the steering wheel in the direction of the parking lot and slowly continue moving forward until the car is parallel to the curb. The side mirrors will help you with this.
    3. With the wheels aligned, reverse.

    A couple of tips “for a snack”

    When parking behind any car, do not forget to leave enough free space in front of you for unhindered leaving the parking lot when there is no way to go in reverse.Strictly observe the observance of the interval with nearby cars when parking sideways! The most optimal distance between neighboring cars should be equal to the width necessary for the free opening of the driver’s or passenger’s door of the car. Otherwise, opening the door can damage the car parked in the neighborhood. Be careful when approaching the edge of the sidewalk. The lack of proper distance between it and your vehicle can cause grazing on the curb or other objects located in the vicinity.

    We hope that the above material will allow you to more quickly master the skill of correct parking. The absence of haste and fear will serve you well in this difficult task and will allow you to easily and simply cope with any difficult maneuver.

    13 Essential Longboarding Tips for Beginners

    Getting started with longboarding doesn’t have to be intimidating if you follow the right learning steps in the right order. Many riders go straight to the mountains without even knowing the basics.This list of beginner longboarding tips will get you started and hopefully reduce the pain and suffering that many go through!

    Let’s dive right into the business.

    Longboarding Tip # 1: Choose the Right Board

    This is a broad topic as the “right” board is different for everyone depending on your height, age, skill, riding goals, etc. I have written many separate posts about each longboard style, but if you’re just getting started, I suggest you start by reading this post about choosing your first longboard.

    UPDATE : Since I wrote this post, I have posted a newer and better guide on how to choose your first longboard! Check it out here

    Also check out my Longboard / Quiz Selection Tool:

    Longboarding Tip # 2: Find Your Stance

    Everyone has a natural riding stance (for some people it may even be different from one sport) to another ).When you stand on a longboard, if you naturally stand with your left foot forward and your right foot back, you are “ normal “, if you put your right foot forward, you are “ dumb “.

    This is the first thing to figure out when you start. The classic way is to stand on the ground with your feet together and have someone push you from behind. You will see which foot you naturally put on so as not to stumble.

    Why is stance important? If you are regular, pressing on your toes while riding a longboard will make you turn to the right, and pressing on your heels will make you turn left.If you are a fool, it will be the other way around. Keep this in mind as you learn new techniques. Read more about the longboard stand.

    Longboard Tip # 3: Find Static Balance

    If you are new to boarding, you will want to learn how to balance on a longboard before moving on.

    A great way to practice safely is to place the longboard on the grass or on thick carpet so that friction prevents the board from rolling.

    Stand on a still longboard and assume a natural stance, feet shoulder-width apart or slightly wider – depending on the length of the board, your feet will be close to or on the truck bolts.

    Your back foot (right if you are normal, left otherwise) should be approximately perpendicular to the deck, while your front foot is at a slight angle to the deck, say about 45 degrees. Bend your knees slightly and lean forward slightly to feel good and stable.

    It should be comfortable for you to stand without stepping out.

    Tip # 4: Train in the corner.

    You are still standing on the longboard in the grass, the wheels are not rolling, but the deck will tilt to the sides of as you move your weight.

    Practice rolling your ankles back and forth with your deck resting on each edge — this is how you twist as you ride. Next, lock your ankles and tilt the platform just , moving your body weight forward (toes) and back (heels).

    If you want to take one step further in static training before heading out, you can get a balance board (Amazon link). A fantastic balance training tool well worth the investment if you’re serious about board training.

    Longboarding Tip # 5: Train in a push and pull stance

    A key skill that you absolutely must master for any longboarding you are going to do is balancing on one leg while the other leg pushes or slows down.

    Standing on a longboard in the grass or carpet, turn your front foot so that your toes point forward towards your nose, while turning your shoulders and hips to face forward as well.

    While doing this, lift your hind leg off the deck, balancing on the front leg. The front leg is turned forward to help you stabilize. With your weight on your front leg, bend your front knee to lower your back leg to the ground without moving your hips.

    Just touch the ground with your back foot for a few seconds while squatting on your front foot.Then begin to lift your foot onto the deck to the starting position, turning your shoulders, hips, and front leg back to the starting angle.

    You may find this exercise difficult at first because the deck constantly tilts left and right, making it difficult to balance on one leg – an even harder challenge you can try on a balance board.

    Longboarding Tip # 6: Learn to Ride Comfortably

    Okay, so you have a basic stance, a pivot stance, and a static push / brake down stance.It’s time to move. Find a driveway or parking lot with a slight incline, step on a longboard and let gravity make you roll.

    Now put your push stance into practice: rotate your front foot and shoulders forward, lower your back foot to the ground, and push slightly to give the board some momentum. You will find that low speed gives you some stability and makes balancing easier.

    If the ground is uneven, try not pushing too hard on your front foot, or even shifting your weight back a little so that the front wheels roll more easily over cracks or pebbles.

    By relieving the load on your front leg a little, you also get less fatigue.

    Once you are comfortable with pushing, you can push the ground a little harder to get a little more speed. However, at this stage, do not run faster than you can run.

    Longboarding Tip # 7: Learn to Brake

    For a beginner, knowing how to brake effectively is essential to any longboard ride. Kicking is the first technique you need to master.Watch this 3-second video:

    Steps are similar to push steps, but after you lower your hind foot to the ground, instead of kicking , touch the ground with with the sole of your foot to slow the friction down.

    Make sure you approach the ground with your foot level, even toes raised slightly so that your toes do not get caught in any crack or bump when cleaning the braking floor.

    This method works well at low speeds, but gets harder as you go faster.One way to get better is to practice standing on one leg t and squatting while rolling – as in this 2 second video:

    Longboarding. Tip # 8: Start rolling on a small hill

    As soon as you can. To press the brake pedal on a level surface, you are ready to go down a slight incline . Find one that ends on a flat or road and does not cross the street.

    At this stage, you need to put on some kind of protection .At the very least, put on a helmet that fits snugly around your head and straps under the chin – if you’re unsure, buy the Pro-Tec classic (Amazon).

    Buy a pair of sliding gloves with plastic washers. Buy knee pads if you can – highly recommended. Elbow pads are also suitable for beginners.

    Make sure you have athletic shoes with a sturdy sole for foot braking – skating shoes are better for this than running shoes.

    DO NOT go down the hill until you are comfortable with it. Select a very small hill and after descending, push it away. Make sure can be launched from board at any time.

    If the only hill you have access to is too steep, start at the bottom and climb a little higher each time until you feel confident. There is nothing worse than losing control on a long descent and crashing because you are not ready.

    Tip # 9: Practice Turning

    Practice Turning, this time with a longboard.Practice on a flat surface first, then on a small slope. Before going uphill, pull up the trucks a little to make the board turn less.

    As you did on the grass earlier, start by simply rolling your ankles, applying pressure to the edges with your toes and heels so the board pivots right and left.

    When you feel comfortable, try locking your ankles and resting your whole body on the board handrails instead. The board will follow your upper body and rotate.Rotate your head, shoulders, and hips to the side of the pivot, balancing your arms.

    Longboard Tip # 10: Learn to Cut to Slow Down

    Carving simply means making successive turns on the longboard in an S-shaped pattern. When going downhill, you reduce your speed by sharply turning (carving) s, like . Carving back and forth will slow you down.

    You lean heavily on in every corner to get to clean the wheels on the road and slow down.

    When carving, bend your knees to lower your center of gravity. Push your knees forward (weight on your toes) to cut the surface of your toe, and pull your glute backward (weight on your heels) to cut through the surface of your heel.

    Watch this 8 second video clip:

    Learn more about carving here.

    Longboarding Tip # 11: Learn to Fall

    I know it sounds scary and weird, but sooner or later you will fall. But don’t be alarmed.It is important NOT to fall on a numb arm or arms, so as not to break an arm or wrist.

    When you fall, instead of sticking out your arms (natural tilt), you need to learn to place your hands on across your torso, land on your forearm and to roll sideways on your shoulder. Watch these 12 seconds:

    This “roll and roll” takes practice. Try it on an exercise mat or a pile of cushions on the floor.

    While riding, if you feel that you are about to fall, try to get lower on the board.If you can, always fall forward and not on your back, but if you do, try not to bend your elbows when hitting the ground.

    If you are wearing gloves and knee pads or elbow pads, an easier alternative to rolling is to slide it onto the knee pads. These durable pads (Amazon) are made for just that.

    Longboarding Tip # 12: Learn to Glide

    I know this is a great tip. It’s easy to just add it to this list, not so easy.However, for me, learning to glide is when real longboarding begins. Not only because gliding is cool (it definitely is), but mainly because it is the most effective way to slow down when moving fast.

    There are many ways to slide, some are easier than others (and some are easier for you than others ) . In short, you can slide the board while standing, or you can slide your hand along the ground.

    If you are not driving too fast, slides while standing may be easier to master with a little practice.See this post on rack powerslides. However, at higher speeds, a safer option would be to use slides to .

    To slide with the hand down, you lower yourself very low onto the board and place your gloved hand on the ground to take some of the weight off the wheels. Meanwhile, your other hand grasps the edge of the board and pulls hard in a tight turn to guide the board sideways over the slope.

    We will not go into gliding details in this post, but keep in mind that this is an important step in your progress as a beginner longboard as gliding will help you take your skating to the next level.

    Longboarding Advice # 13: Follow the Unwritten Rules

    The last advice I will mention is about longboarding etiquette , as well as the common sense, safety and courtesy that you must follow when riding.

    When driving among cars on open roads, keep an eye on your lane and obey road signs (stop signs, traffic lights, pedestrian crossings, speed limits, etc.) as you would when driving. Learn more about safety on longboards.

    Try to drive conservatively, prepared for the worst behavior of cars (eg, gram. Unexpected turn), dogs, bicycles, etc. Give pedestrians priority right of way on sidewalks, use your voice to tell them that you are going to pass them …

    Be friendly and courteous to pedestrians and neighbors to maintain a pleasant atmosphere and create a positive image of longboarding versus the traditional antisocial image associated with skateboarding in general.

    Reduce noise levels in residential areas, especially during late hours. Avoid yelling and cursing when riding in a group and avoid slipping at night as this is a very noisy maneuver.

    In conclusion

    If you are just starting out, I hope these beginner longboarding tips are helpful. I tried to reflect the real steps and skills that I learned when I started myself.

    The order in which you complete these steps can of course vary depending on your personality, previous skills and personal learning pace.

    Whatever you do, enjoy this wonderful sport and give other people who watch or come with you a pleasant and positive experience.

    . …

    ESL Lessons for Beginners – GrammarBank

    ESL Lessons for Beginners: Learn basic language rules and use everyday English to build your vocabulary as you read more and more. Below is a table of beginner-level topics to learn to get started, such as numbers, days, months, to be, question words, etc.E. Each page of the lesson has explanations, examples and exercises.

    Extra Lessons
    Exercises for Beginners

    25. Can’t / cannot
    ESL Quick Overview Lesson Page
    1. English Alphabet Alphabets A, B / C
    2. Verb To Be (Present) am, is, are
    I am, You are, He is
    Verb Be
    3.Numbers Cardinal: one, two
    Sequential number: first, second
    Numbers in English
    4. Days and months Monday, Tuesday …
    January, February …
    Days Month Seasons
    5.Date indication May 3rd
    How to tell the date
    6. Ask and give directions Sorry.How can I get to the library?
    Could you tell me the closest way to …
    Ask Get directions
    7. How to find out the time 11:30 – Half past ten
    10:15 – It’s quarter past ten
    How to find out the time
    8. Subject Pronouns I, You, He, She, It
    We, You, They
    Subject Pronouns
    9.Subject Verb Agreement He likes s
    She fl ies
    Subject Verb Agreement
    10. Undefined articles A and An
    lesson, ant
    11. Possessive adjectives My, Your, His, Her, Its
    Ours, theirs
    Possessive adjectives
    12.Singular and plural book – books
    foot – feet
    Singular and plural
    13. Is and is Is animal
    There are animals
    Is and is
    14. These are those this ring
    those rings
    these are these
    15. questions WH which, which
    who, where
    question words
    16.Yes and there are I have brown eyes
    Judy has friends.
    Yes and received
    17. Some & Any I want water.
    Is there water?
    Some and any
    18. Many, many and many There are many cars.
    Not enough water
    A lot, a lot and a lot
    19. How many and how much How many fingers?
    What time is it?
    How much and how much
    20.Nouns Countable nouns: Many cars
    Uncountable nouns: Little oil
    Counting uncountable nouns
    21. Possessive pronouns Mine, yours, His

    22. Prepositions Direction, position, time, place …
    opposite, in front, during, above …
    23.Also & Too & Either Negative sentences: either
    Affirmative sentences: also / also
    Also and the same and or
    24. Imperatives Listen to me
    Open the door
    90 Imperatives

    opportunity, ability, inability, request
    inconsistency, resolution
    Can’t / cannot
    26.Kindly Requests Can you help me?
    Do you mind if I turn on the TV?
    Kindly Inquiries
    27. Present Continuous I’m studying English right now.
    They are waiting for my sister.
    Present progressive tense
    28. Object pronouns I, you, he / she
    us, you, them
    Object pronouns
    29.Simple present Doesn’t go to school.
    Do you play chess?
    Simple present
    30. Everyday English I wake up at 7 o’clock.
    I go to work.
    Daily Routine English
    31. Going into the future I’m going to visit my uncle tomorrow.
    He will come later.
    Go to the future
    32.Should and should / should Mother: You should come home early.
    Friend: You have to wear a uniform at school.
    Must and must / must
    33. Tough agreement I came home and did my homework.
    I come home and do my homework
    Heavy agreement
    34. Types of questions Are you English?
    How old are you?
    Question types
    35.Sentence types Simple Sentences
    Compound Sentences …
    Sentence Types
    36. Colors in English White / Black / Brown
    Blue / Yellow / Orange
    Colors in English
    37. Look Against Look Against Look I can’t see you.
    I can’t look at you all day.
    Look Against Look Against Look
    38.Influence or effect This movie impressed me.
    The movie didn’t work for me.
    Influence or Influence
    39. Accept / Exclude / Expect I don’t expect her to accept
    gifts other than flowers.
    Accept / Exclude / Expect


    English for beginners and schoolchildren


    Learn the letters of the English alphabet and learn how to pronounce them.

    Skills: vocabulary, spelling, listening, reading, pronunciation.

    Word List Picture Quiz Other Activities


    Simple online lessons about cool things for beginners.