LEKA BIAU MELAKI BINI

1. Pun Biau Melaki Bini:

Sa, dua, tiga, empat, lima, enam, tu…………joh.

Berasai supan aku ka nelanga ka rasa dabong lancham,
Megai selanggai manok jelayan,
Iko layu geran pepisan,
Rekong tuntong kelapong ensariban,
Bulu nyeregu udu ensebam.
Laban tu nitih ka ripih adat iban,
Nampong adat Sengalang Burong,
Digela Tuntong Menaul Buban,
Diau di kebong langit renjan,
Kena tata ujan nyala laboh ngalan,
Nadai kala silam nyadi petang.

Agi suma aku ke nelenga ka rasa dabong tisi,
Megai langai manok pungka laki,
Iko layu enseriban padi,
Rekong tuntong tuchi,
Langgai panjai kemudi besi.
Ko sida ke tuai ke lama udah nadai laya lesi,
Ngibun titi penguji,
Di-indik pedis kaki,
Dijengkau rapas jari,
Nampong penemu aki kitai Damu laki Remie,
Leboh sida ke baru jadi main beguang.

Agi suma lain asai aku ka nelenga ka rasa dabong landai,
Megai selanjau ijau manok tawai,
Iko layu panjai merundai, dada buya bekaka adong sungai.
Aku tu nampong jako orang ke lama udah pambu nyaia nadai,
Nampong ajar aki kitai Telichai,
Ti terubah begulai enggau Endu Liu Tangkai Ngererai,
Datai ari tembawai kerapa besai asam semadang.

Nya alai tu tak baka ka lebih-lebih, luba-luba,
Baka ka jegak-jegak, chua-chua,
Dipeda kita ke kemumok dudok semuka,
Endu terekun sabun china, enggau melanyi bujang melisa.
Tang tu endang jalai kitai nitih ka ripih adat kitai bansa,
Nampong adat Demong laki Rinda,
Tuai ti dulu ngading piring penganan jala,
Mugu kayu ngubah menoa,
Nampong perabong rumah raya,
Begulai ka peretai rampang bunga,
Bederian ka geman balang begumba,
Mengkang rang nangkup nyawa,
Ka tanda sida sama samuka jadi sanentang,
Nya ka dikumbai orang derian palit mata,
Ka tanda sida udah bebala belaban serang.

Nya alai aku tu nyau deka nunda biau Apai Keling Ajie,
Nunda sampi manang menani,
Bisa di nyawa, sidi di jari,
Keba bau lempai mengkudu ampang menyeti,
Leboh iya belian nyagam limban, nyengkabong hari,
Ngansan semengau ke deka nyau laya lesi,
Serta enggau peretai bungai muni,
Pelian iya malam, pagi peda lanji-lanji,
Nyadi gempanang mau tuchi,
Berega ka mensia skayu nengeri pasar melintang.

Nya alai tu nyau nunda biau Apai Laja,
Nunda sampi menani manang menjaya,
Sidi di jari tunjok dua,
Keba bau lempai mengkudu ampang mensiga,
Leboh iya ke belian nyagam limban, ngabis ka menoa,
Ngansau semengau ti deka lenyau ilang laya,
Sereta enggau peratai rampang bunga.
Pelian iya malam, peda pagi remba-remba,
Nyadi anak mensia dua-dua berambau mansang.

O……hoi,

Enda aku busong laya danjan,
Megai langgai manok jelayan,
Ngeban pala mulai ka pisan,
Enggi Endu Gemanang Tekang Intan,
Enggau sida melanyi bujang ganggam,
Dudok di stawak dua betiban,
Laban aku tu endang nitih ka ripih nampong pesan,
Aki kitai ke udah rimpi ilang padam,
Nunda pantang Belang Pinggang apai Geraman,
Ti udah ngajar bejamban ka bedil indu meriam,
Ka jamban nyundang pinang.

O…….Hoi,

Enda aku busong laya lesi,
Megai langai manok pungka laki,
Ngeban pala pulai ka kaki,
Enggi Endu Tekang Gempanang Mau Tuchi,
Seduai jengayang bujang mereti,
Ti dudok di stawak tap ampang bali menyeti,
Laban aku endang nitih ka adat,
Nampong pengingat sida ka lama lenyap laya lesi,
Nampong lupak abi kaki, nampong pepatah abi jari,
Aki kitai Beti be bebini nepat Riti,
Indu pantun tampun puji ke tuchi nadai ninggang.
Nya alai iya bulih nama pansut berani,
Digelar Bujang Brauh Ngumbang.

Aku ka bediri degi-degi chegit-chegit,
Megai selanjau manok kunchit,
Nenjang Endu Takang Gempanang Mau rakit,
Nadai mai ati jai, tang mai ati gaga udu gagit,
Miau seduai ke berimbai dudok bekempit,
Lalu nyampi munyi menani manang Disit,
Ngajih ka seduai ke baru begulai ka ratai bunga bangkit,
Ila udu manah nasit, indah enda baka siet tandan pinang.

Aku ke megai selanjau manok banda,
Nenjang Endu Tabu Benang Jara,
Seduai Melanyi Bujang Melisa,
Ngeban seduai ke dadugau berimbai dua,
Berimbai ka kerigai rusok rinda,
Rentak-rentak dudok di stawak raban temaga,
Tap menyeli bali mensuga,
Sigi remba-remba ngambi gamal jelu nyala,
Nelenga ka nyawa pun raang.
Ukai aku mai ati jai,
Tang aku mai ati rindu ransang gaga,
Lalu nyampi munyi menani manang menjaya,
Ngajih ka seduai ke baru begulai ka ratai rampang bunga,
Indah enda baka aba bunga chempaka bebau ngaba tutu bala indu kelabembang.

Lama ngetu tulong ngenong,
Aku ke megai selanjau manok sabong,
Nentang seduai ke nyerigang dudok bebandong,
Atas stawak raban guong, tap menyeti bali belumpong,
Asai ke mangkang padong jelu remaong,
Teleba negong di padong moa lubang.

Lama aku udah ngenong tulong tebelenga,
Aku ke megai selanjau manok banda,
Ngebau seduai ke dadugau berimbai dua,
Dudok atas stawak raban temaga, tap menyeli bali mensuga,
Ba tengah tugong bala,
Bisi tuai, bisi biak, bisi dara,
Asai ka nentang pantai panjai radai baya,
Nelenga ka nyawa nukang ka rang.
Ditu kita ke begulai dudok rindu,
Deka begulai ka ratai bunga kapu,
Enggi lengayun Endun Endu seduai melanyi bujang tuyu,
Tang enda ulih ditembu kitai enggau jako berambai nyampau kelulu,
Tang diatu baru aku nyau deka ngangau ka sida ke udah laya ilang pambu,
Nyapa menjaya manang lansu,
Minta sida sama datai ditu,
Sama enggau kitai nanchang sinang bunga kapu,
Ngambi ka betabu din, betabu ditu,
Enda tebuka buku gerah tanchang.

Diatu kitai ti berimbai dudok nyerungkong,
Sama rindu ransing bejako nyampau di-itong,
Laban kitai ka begulai ka rampang bunga belitong,
Enggi Endu Tematu Telu Burong seduai Melanyi Bujang Lempong,
Tang enda ulih tembu ka aku ngapa enggau tempenga ujong dabong,
Tang diatu baru aku nyapa Petara sida ke laya dulu pumpong,
Petara sida ke tuai lama udah nadai laya chundong,
Petara sida gelanyang manang chelong,
Minta sida datai begulai maioh betugong,
Enggau kitai sama nanchang sinang bunga balong,
Ngambi ka sama siti upong saum gagang.

Ni kita Petara Tindin bejulok Pimpin Bragah Ngindang,
Petara Entinggi bejulok Keti Aur Tulang,
Petara Bangkam ngaram ka sampan barong Rajang,
Petara Gerijih bejulok Lilih Ai Marang,
Petara Dana Rekaya Bayang,
Petara Sabok Apai Mang,
Petara Atu apai Saang,
Petara Chulo bejulok Tarang,
Diasoh datai magang enggau kitai besurok dudok nyerigang.
Nya alai Selampandai lalu dikumbai padah ka magang.

2. Ngagau Ka Petara merkat orang ke baru jadi:

O-HOI, O-HOI, O-HOISa, Dua, Tiga, Empat, Lima, Enam, Tu………joh.

Ni kita di Munggu Madang Pudu,
Ambi ka teku gelong ka tuong.
Ni kita di Punggang Pungga Agang Arang Tebelian,
Alai nyepuh pedang Bujang Berani,
Ni kita ke mangkang tengkujoh panchor wong,
Gurong-gurong numpu takong batu segala,
Ni kita ke berumah diTatai Balai Nyabong,
Belayan ditepan besi kemuja,
Ni kita di tuchong guna,
Sarang Puchong Penyangga Nyawa,
Enda ngasoh nyaia nyadi tumbang.
Nya menoa Selampeta tukol lenda betempa rentang-rentang,
Menoa Selampetoh tukol kamboh ngamboh tuboh leminang mansang.
Minta kita ngamboh tuboh kukoh enggi seduai tu,
Ngambi ka tegoh tau belamatang.

Nya baru aku ngangau ka orang di pun jambu gajah,
Bebuah tunsang ketupang,
Lemai bebungai, pagi baka ka rebah,
Terengkah di tanah Lembang Muang.
Nya ga menoa di pangkang Gelanyang Manang Jerah,
Ke ditelah Manang Semparang,
Minta kita nata pala seduai tu enggau batu leka gemalai lemang,
Enggau ubat penyelap batu kerat janggut belang,
Ngambi ka seduai ti begulai ila gerai nyamai,
Chelap embap, Lantang senang.

Nya baru aku ngangau ka orang di Lepong Danau Mau,
Tampong Lupak Sungai Pirak,
Ba-ulu ka letong danau Tajau,
Bakelai ka begri Menaga Bujang.
Nya ga menoa dipangkang Anda Mara,
Ke nyulut kaya tebilang lantang,
Minta nuan meri seduai ti baru begulai,
Gempelu batu bena bunga pasang,
Enggau batu pupu gigi gumbang,
Awak ke seduai enda brasai,
Nugong ka reta menang bedagang.

Nya baru aku ngangau ka orang di Tuchong Sandong Gemala,
Betampong enggau bukit lubang singa,
Ke benyawa madong lubang,
Sebarai enggau lepong ai ngelagua,
Ngebu ka pintu moa serga,
Ke nyelabira tampak terang.
Nya menoa dipangkang Allah Ta’ala,
Ngemata ka dunya bumi belinggang.
Kami minta nuan ngemata ka seduai,
Ti baru begulai satangkai saum bunga,
Ngambi ka seduai gerai nyamai nguan menoa,
Ke beberita ngelui orang.Nya alai Selampandai ke udah milai,
Nyau be-ati deka pulai ari pengawa daun gawai,
Ngagai menua iya empu di tatai tanah nyadai,
Sebrai enggau sungai wong nunggang,
Lalu ninggal ka seduai ke baru begulai saum takang,
Batu buah nyior nyuntai enggau tandok rusa mulai,
Tauka ubat besai kena seduai bumai,
Ngambi ka seduai enda berasai,
Ngisi engkabai tibang terantang.

Nya alai Matai Tuai Menjaya,
Udah ga ninggal ka seduai batu pinang saleka,
Enggau batu buah pauh laba,
Ke ubat sida melanyi anak sendia,
Dikena sida besekula,
Ngambi ka tau bulih degree kena negi ka menoa Malaysia.
Tang utai tu disua ka iya enggau tapa jari dua,
Leboh seduai baru begulai,
Malai ratai rampang bunga,
leboh seduai ke baru tindok di retok papan pelangka,
Dia baru Salempandai tuai nyua ka seduai batu pengembar,
Jadi ka ubat pengumbai mali langkang,
Ngambi ka utai nadai di-kenadai,
Bisi magang nadai timpang.

3. Pengujong Biau Melaki Bini:

Tang apin apus taun tu, dulu ga seduai bebudi enggau melali Dato Intai,
Datai ari gilik tasik besai,
Lalu ninggal ka seduai anak pegari benda rawai,
Enggau gempanang tekang mau urai,
Endah ditukar enggau utai,
Tang dikena iya ngambu seduai ka penyangkai alai bedagang.
Leboh seduai ke tindok di retok papan pelangka,
Bebungkor enggau selangor ampang mensuga,
Bepanggal ka gepal kapok china,
Gali galai malai ratai rampang bunga,
Dia ila baru seduai bemimpi nengkadah takang bintang tiga,
Asai ka nengkadah sedan bulan pernama,
Betemu enggau sentuku Selampandai Dara,
Lalu nyua ka tapa jari dua,
Dani pagi lalu ditusi ngagai sida menyadi karong berada,
O’ manah meh mimpi seduai ke baru begulai ratai rampang bunga,
Baru sakunsi jadi sama.
Baka nya mimpi niang Orang Kaya Dana menya,
Leboh iya ke baru begulai enggau perinjai amba mata,
Nya pun iya udu kelalu balat berita munggor ka menoa,
Mapa ka bala skayu nanga Batang Sengkawang.
Nya pun tinda bulih kelutong bedil temaga digela Bujang Timpang Berang.

Tang apin apus taun tu,
Dulu seduai bebudi enggau bansa melali bansa China,
Iya lalu ninggal ka seduai sigi begeri benda menaga,
Ko iya, enda iboh dibeli nadai rega,
Laban nya dikena iya bekelala,
Ngambi seduai ka mengada tangkai menimang.
Leboh seduai ti baru begulai malai ratai bunga belitong,
Bebungkor enggau selanggor ampang belimpor,
Dia seduai lalu bemimpi nengkadah tekang bintang beranatong,
Nerima bulan pernama kembong,
Betemu enggau Gangga Ganggai kedua Gangga Gunggong,
Lalu nyua ka seduai tapa jari ujong,
Dani pagi lalu ditusi seduai ngagai menyadi karong kerubong,
O’ manah mimpi seduai ti baru begulai jadi sagempong,
Baka nya mimpi Rekaya Rabong,
Leboh iya ke baru berimbai enggai prinjai ambai sangkong,
Nya pun Rekaya Rabong berita bala beruntong, tebilang lantang,
Keba lumbong iya mengkang begantong tinggi begitang.

Tang apin abis taun tu,
Dulu ga seduai bebudi enggau melali china chantong,
Ke lalu ninggal ka seduai gong lampong,
Dipangkong sigi rengong-rengong inggar nerantang.Kejakang Manang Jerah,
Tu endu tabu ubong merah seduai Melanyi Bujang Bungah,
Nyau be-ati deka pulai ari pengawa gawai nikah,
Ngagai menoa iya di pumpun kayu ubah ke bebuah nadai upang,
Lalu ninggal ka seduai gempelu batu getah,
Tau dikena seduai nyapai mudah,
Bulih gerah nadai ketimpang.

Kejakang Manang Chelong,
Menyadi Aki Sengalang Burong,
Tu endu tekang gempanang mau raung seduai Melanyi Bujang Lempong,
Nyau be-ati deka pulai ari gawai melah selabah pinang upong,
Ngagai menoa iya di kebong langit landong baka sempayung pagar bintang,
Lalu ninggal ka seduai gempelu batu,
Lua bekubu burong ketupong,
Enggau taring uting luchik juring babi kepong,
Ngagai seduai ke baru begulai jadi sagempong,
Kena seduai ngintu telasak anak di-indong,
Ngambi ka betampong tau lantang.

Kejakang manang menjaya,
Menyadi aki Simpulang Gana,
Diatu endu tematu telu burong gaga seduai Melanyi Bujang Melisa,
Nyau be-ati deka pulai ari pengawa gawai gaga,
Pulai ngagai menoa iya di letong jalong temaga,
Tinggang bunga nuyan meranggang,
Lalu ninggal ka seduai ke baru begulai jadi sama,
Batu takang temiang ransa,
Enggau keruntok tandok rusa beperiga,
Ke ubat kena seduai ngiga pesaka,
Ngambi ka reta bisi magang.

Diatu baru kejakang manang sidi,
Apai selampandai sempeti api,
Nyau be-ati deka pulai ngagai menoa sida,
Di tisi langit lati lanji-lanji baka pua lebor api,
Mansau tisi benyaang punggang,
Udah enggau bejadi ka seduai melaki bini.
Diatu baru sida ninggal ka seduai batu pasok bumi,
Sigi lanji-lanji timbang bulih saketi berat sepengedang.
Nya ga ubat ngasoh seduai peridi maioh diadi anak ditimang.

Nya alai orang ke ngulu ka seduai,
Besarok dudok atas babendai,
Ti nya agi jengayang bujang besai,
Ti udah kena biau enggai selanjau ijau manok tawai,
Enda lama iya ila bisi orang enggau begulai,
Baka seduai ngentudi ari belakang.

Lalu enti orang ti ngulu seduai,
Besarok dudok bebanda atas stawak raban temaga nya agi dara,
Ti udah dibiau enggau selanjau ijau manok banda,
Ila kitai ninga berita iya nadai belepa,
Kena tapat bala kaban bujang.

Nya alai enti orang ke ngulu seduai tu,
Udah bisi orang enggau begulai sajalai saum takang,
Enti iya apin bisi telasak anak di-inang,
Enda lama iya ila bisi di-wa anak di-timang,
Laban udah kena biau Apai Sibau Rumbau enggau
Selanjau manok bejalak buya anak sematong tapang,
Laban iya endang orang bisa di nyawa pun raang,
Sumpah iya pemadu manah chukop bilang,
Jako iya pan tau, nadai upang.

Nya alai Antu udah ga nemu dipadah ka magang,
Petara pan udah ga asoh ninga,
Ngemata ka pengawa buah pemansang,
Selampandai pan udah ga diasoh datai,
Ngagai pengawa melah pinang.

Nya alai baka pisang seduai tu ila,
Bemadang bandong tambak,
Baka tebu seduai tu ila.
Bekerang bandong anak,
Baka tubai seduai tu ila,
Bebatang bandong rarak,
Betuboh maioh beranak betelesak anang milang,
Nya alai minta tanggong manang Chelong,
Ngagai batu anggong, ngambi ka sama beruntong nguan menoa,
Minta sampai ka manang malai ngagai batu chanai,
Ngambi ka tabentai nyadi raja,
Minta sagu ka manang bidu ngagai batu idu,
Ngambi ka gayu guru nguan menoa.

Gayu ko sentuku,
Grai nyamai ko selampandai,
Nadai apa, nadai nama ko petara.
Kitai tu sama-sama nampok ka Tuchong Rabong Bernama,
Jelai berita didinga orang.

OR

(Nya alai antu udah diasoh nemu bisi magang,
Petara diasoh ninga malik nentang,
Salempandai udah datai sampal ngabang,
Ubat udah ga seduai genap nadai ketimpang.
Gayu seduai ko Sentuku,
Gerai ko Selampandai,
Nadai apa ko Petara,
Baka pisang kelolong tambak,
Baka tebu tampong telesak,
Baka bukau kelulong anak.)

Untitled Yet..

    Hari ini, 28/02 telah diadakan satu perjumpaan pelajar semester  dan sem 7 untuk membincangkan perkara-perkara berkaitan dengan Latihan Mengajar (LM) yang aka diadakan pada Mei hingga Ogos tahun ini.. Antara perkara-perkara yang dibangkitkan dalam perjumpaan ini adalah lebih membincangkan berkaitan kelebihan pewujudan sesi 3 yang selama ini baru ditubuhkan. 

     Cuma apa yang menarik bagi saya dalam perjumpaan ini adalah semasa soal jawab. Mahasiswa tidak lekang melontarkan persoalan kepada Naib Cancelor UPSI berkaitan isu-isu yang bermula dari proses menjalankan LM hinggalah isu yang paling popular dalam kalangan pelajar iaitu, KEWANGAN. tetapi selain itu terdapat juga pelajar bertanyakan kemusykilan berkaitan pewujudan sesi 3 yang buat julung kalinya diwujudkan di UPSI. Antara persoalan yang menerpa pengurusan tertinggi UPSI pada masa itu ialah :

    1. Status Pengiktirafan Kursus Pengajian Malaysia.

    2. Isu mewakili MASUM semasa LM berjalan.

    3. Pentauliahan SUKSIS dan PALAPES yang diadakan bersamaan dengan LM.

    4. Add drop Kursus

    5. Kewangan!!!!!

 

    Kesimpulannya yang dapat saya buat apabila mengambilkira pertimbangan dan jawapan yng diberikan TNC serta Bendahari adalah pengurusan UPSI agak kelam kabut. Saya bukan berniat untuk memburukkan orang atasan apatah mengkritik orang bijak pandai seperti ini. Tetapi ini lah hakikatnya, memang banyak pincangnya dalam pengurusan terutamanya dalam menguruskan pelajar yang menjalani LM.

    Bagi saya yang sangat nyata ialah yuran pengajian. Sebagai pelajar saya sedar, ilmu bukan percuma untuk zaman ini tetapi biarlah apa yang dibayar adalah sesuatu yang mustahak dan sesuatu yang menguntungkan kedua-dua belah pihak. Namun yang peliknya, andai kata saya LM di Johor tetapi hakikatnya saya tetap membayar yuran pengangkutan kepada UPSI. Apakah maksud semuanya ini? Tidak habis dengan kewangan lagi, timbul juga persoalan berkaitan dengan kemasukan PTPTN @ Tajaan. Huhhh.... semua penjelasan yang diberikan sangatlah mengecewakan..

   Tapi, dalam duka terpalit juga gembira. Hal ini kerana kami dari semester 6 dapat konvo awal iaitu Mac 2012. Itu pun sebab semester 6 akan habis sem 8 pada Januari. Saya juga memuji sikap TNC yang nyata serius dalam usaha membantu mahasiswa/i UPSI menggenggam segulung ijazah secepat yang mungkin. Andainya apa yang dikata itu nyata, maka mahasiswa/i UPSI akan dapat menamatkan pengajian dalam masa 3 1/2 tahun sahaja.. Thanks GOD..

Mahasiswa sem6 sesi 2 2010/2011:

DE OUTLANDER@

MUNAN ANGKOM

Treatment and Rehabilitation

Prevent ACL injury and recover quickly from an ACL tear with these prevention and treatment tips.

ACL injury and ACL tear (or Anterior Cruciate Ligament injury), is a common injury that affects the knee joint. The ACL is torn in about 70% of all serious knee injuries, which makes it the most common injury affecting the knee joint.

If you suffer from ACL injury or are seeking to prevent its occurrence it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help. 

Anatomy of the Knee

The anterior cruciate ligament is located within the capsule of the knee and connects the femur (thigh bone) to the tibia (shin bone).

The picture on the right is a front-on view of the bones and ligaments that make up the right knee. In the middle of the picture there is a ligament called the "Anterior Cruciate Ligament." It is this ligament, most commonly referred to as the ACL, which is damaged in an ACL injury.

The ACL is responsible for restraining excessive forward movement of the tibia and limiting rotational movement at the knee joint.

How is the ACL Injured?

As with any sprain, an ACL injury is the result of excessive stretching or tearing of the ligament. The severity of the injury can range from a slight stretching to a complete rupture. An ACL injury most commonly results from:

• A sudden stop or change of direction.
• A twisting motion at the knee joint.
• A blow or sudden impact to the front of the knee.

Athlete's involved in sports that require a lot of running and change of direction and speed; (especially contact sports) are most susceptible to ACL injury. Sports that involve the highest risk are soccer, basketball, skiing, hockey and gymnastics.

What are the Signs and Symptoms of an ACL Injury?

The severity of the symptoms tends to correlate with the severity of the injury. In other words, the worse the injury, the worse the symptoms. The most common symptom of an ACL injury is pain and swelling at the knee joint.

Treatment for ACL Injury

A minor ACL injury is just like any other soft tissue injury and should be treated accordingly. This involves the application of R.I.C.E.R. (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a (R) referral for appropriate medical treatment. The following two points are of most importance.

1. Rest & Immobilization
   Once an ACL injury is diagnosed it is important that the affected area be rested immediately. Any further movement or stress will only aggravate the condition and prolong recovery. It is also important to keep the injured area as still as possible.
2. Ice
   By far the most important part. The application of ice will have the greatest effect on reducing bleeding, swelling and pain. Apply ice as soon as possible after the injury has occurred or been diagnosed.

How do you apply ice? Crushed ice in a plastic bag is usually best. However, blocks of ice, commercial cold packs and bags of frozen peas will all do fine. Even cold water from a tap is better than nothing at all.

When using ice, be careful not to apply it directly to the skin. This can cause "ice burns" and further skin damage. Wrapping the ice in a damp towel generally provides the best protection for the skin.

How long, how often? This is the point where few people agree. Let me give you some figures to use, as a rough guide, and then I will give you some advice from personal experience. The most common recommendation is to apply ice for 20 minutes every 2 hours for the first 48 to 72 hours.

These figures are a good starting point, but remember they are only a guide. You must take into account that some people are more sensitive to cold than others are. Also, be aware that children and elderly people have a lower tolerance to ice and cold. Finally, people with circulatory problems are also more sensitive to ice. Remember to keep these things in mind when treating yourself or someone else with ice.

Personally, I recommend that people use their own judgement when applying ice to them self. For some people, 20 minutes is too much. For others, especially well conditioned athletes, they can leave ice on for up to an hour at a time. The individual should make the decision as to how long the ice should stay on.

My personal recommendation is that people should apply ice for as long as it is comfortable. Obviously, there will be a slight discomfort from the cold, but as soon as pain or excessive discomfort is experienced, it is time to remove the ice. It is much better to apply ice for 3 to 5 minutes a couple of time an hour, than not at all.

During the first 24 to 72 hours after an injury, be sure to avoid any form of heat at the injury site. This includes heat lamps, heat creams, spas, Jacuzzi's and saunas. Avoid all movement and massage of the injured area. Also, avoid excessive alcohol. All these things will increase the bleeding, swelling and pain of your injury. Avoid them at all costs.

ACL Surgery

For major ACL injuries, including a complete tear of the ligament, surgery will be necessary. The specific procedures for each surgery varies according to the degree of damage done, the age of the patient, the activity level of the patient and if there are any other injuries to the knee joint.

There are a number of tests your doctor or physical therapist can perform to help determine the extent of the damage of the ACL. Depending on certain factors your doctor may also choose to perform an x-ray and MRI, but these are not always necessary.

As it is not possible to repair the ACL by simply reconnecting the torn ends, in most cases, surgery will involve using a segment of another healthy ligament to replace the damaged ACL.

After surgery, expect to be on crutches for one to three weeks. Full recovery, using a comprehensive rehabilitation program will generally take about three to four months and athletes involved in high demand sports can be back on the field in about six to eight months.

ACL Injury Prevention

Although it is important to be able to treat ACL injury, prevention should be your first priority. So what are some of the things you can do to help prevent an ACL injury?

• Warm Up properly
  A good warm up is essential in getting the body ready for any activity. A well structured warm up will prepare your heart, lungs, muscles, joints and your mind for strenuous activity.
• Avoid activities that cause pain
  This is self-explanatory, but try to be aware of activities that cause pain or discomfort, and either avoid them or modify them.
• Rest and Recovery
  Rest is very important in helping the soft tissues of the body recover from strenuous activity. Be sure to allow adequate recovery time between workouts or training sessions.
• Balancing Exercises
  Any activity that challenges your ability to balance, and keep your balance, will help what is called, proprioception: - your body's ability to know where its limbs are at any given time.
• Stretch and Strengthen
  To prevent ACL injury, it is important that the muscles around the knee be in top condition. Be sure to work on the strength and flexibility of all the muscle groups in the leg.

Jar Of Hearts

No I can't take one more step towards you 

Cause all that's waiting is regret 

And don't you know I'm not your ghost anymore 

You lost the love 

I loved the most 

I learned to live, half-alive 

And now you want me one more time 

And who do you think you are 

Runnin' round leaving scars 

Collecting your jar of hearts 

And tearing love apart 

You're gonna catch a cold 

From the ice inside your soul 

So don't come back for me 

Who do you think you are 

I hear you're asking all around 

If I am anywhere to be found 

But I have grown too strong 

To ever fall back in your arms 

I learned to live, half-alive 

And now you want me one more time 

Who do you think you are 

Runnin round leaving scars 

Collecting your jar of hearts 

And tearing love apart 

You're gonna catch a cold 

From the ice inside your soul 

So don't come back for me 

Who do you think you are 

It took so long just to feel alright 

Remember how to put back the light in my eyes 

I wish I had missed the first time that we kissed 

Cause you broke all your promises 

And now you're back 

You don't get to get me back 

Who do you think you are 

Runnin' round leaving scars 

Collecting your jar of hearts 

And tearing love apart 

You're gonna catch a cold 

From the ice inside your soul 

So don't come back for me 

Don't come back at all 

And who do you think you are? 

Runnin round leaving scars 

Collecting your jar of hearts 

And tearing love apart 

You're gonna catch a cold 

From the ice inside your soul 

Don't come back for me 

Don't come back at all 

Who do you think you are? 

Who do you think you are? 

Who do you think you are?

.........NanT.......