Yu want fɔ no mɔ bɔt yu anklɛ ligamɛnt dɛn?

Yu dɔn ɛva tink bɔt aw di smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl. Dɛn tan lɛk smɔl smɔl band dɛn we de gi wi leg dɛn trɛnk. If dɛn nɔ bin de, wi nɔ bin fɔ ebul fɔ du ɛni wan pan dɛn tin ya fayn fayn wan. So tide, lɛ wi tɔk bɔt di ligamɛnt dɛn we de na yu anklɛ.

Wetin na dɛn ligamɛnt ya na di anklɛ?

Fɔ tɔk am simpul wan, di ligamɛnt dɛn na yu anklɛ na strɔng, fayv band dɛn na di tisu . dεn de kכnekt di bon dεm na yu fut (di talus εn kalkaneus) to di bon dεm na yu lכw leg (di tibia εn fibula). Tink bɔt dɛn lɛk rɔba band, bɔt dɛn strɔng pasmak.

di men wok we dεn ligament dεm ya de du na fכ kip yu bon dεm na di ples εn yu ankכl jכint stebul. Dɛn kin mek bak yu anklɛ nɔ twist ɛn rɔl we yu nɔ nid.

Infakt, if yu nɔ bin gɛt dɛn anklɛ ligamɛnt ya, yu nɔ bin fɔ ebul fɔ tinap, waka, ɔ rɔn. Dɛn de na ɔl tu di say dɛn na yu anklɛ. Dɛn kin ɛp bak fɔ tek di shɔk we ɛni muvmɛnt we yu mek kin gɛt. So, if yu gɛt ɛni pen na yu anklɛ ligamɛnt, i impɔtant fɔ go to dɔktɔ wantɛm wantɛm fɔ no di rayt tin we nɔ rayt ɛn gɛt tritmɛnt.

Ɔmɔs ligamɛnt dɛn de na di anklɛ?

Tri men grup dεm de fכ di ligament dεm na wi ankכl. Ɛni wan pan dɛn tin ya de rawnd difrɛn pat dɛn na di anklɛ, we de gi sɔpɔt ɛn ɛp wi bɔdi fɔ muv fayn fayn wan. Lɛ wi tek wan luk pan wetin dɛn bi.

Midial Ligamɛnt dɛn

Wi kin kɔl dɛn tin ya bak `(Deltoid Ligaments)`. Jɔs tɔch di insay pat pan yu anklɛ, smɔl bon bɔmp de de, nɔto so? Dat na di `(Medial Malleolus)` – na di bottom end of yu `(Tibia)` bon. Dɛn ligamɛnt ya kin bigin de. afta dat dεn de spred εn kכnekt to di `(Talus)`, `(Calcaneus)` εn `(Navicular)` bon dεm na yu fut. fכ men kayn ligament dεm de:

• Di antεriɔr tibiɔtal ligamɛnt (ATTL) .
• Posita Tibiotalar Ligament (PTTL) we de mek yu gɛt di sik.
• Tibiokalkanial Ligamɛnt (TCL) .
• Tibionavikulεr Ligamεnt (TNL) .

Laytɛral Ligamɛnt dɛn

Dɛn ligamɛnt ya de na di ɔdasay na yu anklɛ. Yu gɛt di sem bon na di ɔdasay na yu anklɛ, nɔto so? Dat na di ``Lateral Malleolus`` – na di bottom end of yu ``Fibula`` bon. Dɛn ligamɛnt ya kin bigin de. Dɔn dɛn kin kɔnɛkt to yu ``Talus`` ɛn ``Calcaneus`` bon dɛm. tri men ligament dεm de na dis grup:

• Anterior Talofibular Ligament (ATFL) – Dis na di ligament we kin wund pas ɔl we yu anklɛ sprain.
• Kalkaneofibular Ligamɛnt (CFL) .
• Posterior Talofibular Ligament (PTFL) we de mek yu gɛt di sik.

Sindesmɔtik Ligamɛnt dɛn

dis ligament dεm de kכnekt di tu bon dεm na yu leg, di tibia εn fibula. Dɛn de ɔp smɔl ɔp, ɔp di anklɛ jɔyn. If dɛn wund, wi kin kɔl dɛn ‘high ankle sprain’ , bikɔs dɛn kin de ɔp smɔl pas wan tipik sprain. Fayv men ligament dεm de na dis grup:

• Anterior Infεriכr Tibiofibular Ligamεnt (AITFL) .
• Posita Infεriכr Tibiofibular Ligament (PITFL) .
• Infεriכs Transvεs Ligament (ITL) .
• Transvεs Tibiofibular Ligament (TTFL) .
• Inta-ɔsiɔs Ligamɛnt (IOL) .

Wetin na di wok we dɛn ligamɛnt ya de du?

Pan ɔl we wi nɔ kin tink bɔku bɔt dɛn ligamɛnt ya na wi ɛvride layf, dɛn kin rili du wan impɔtant savis fɔ wi bɔdi. Lɛ wi tek tɛm luk wetin dɛn de du:

• Shok absɔb: Dɛn tin ya kin ɛp fɔ absɔb di shɔk we yu fut bang na grɔn, jɔs lɛk shɔk absɔb na motoka.
• bon kכnεkshכn dεm: Na dεn tin ya de kכnekt di bon dεm na yu fut to di bon dεm na yu lכw leg.
• Fɔ kip di bon dɛn na dɛn ples: I de ɛp fɔ kip di bon dɛn na di rayt ples, we de mek dɛn nɔ muv rawnd.
• I de mek yu anklɛ nɔ skrach: I de mek yu anklɛ dɛn nɔ twist, rɔl, ɛn bɛn we yu nɔ nid.
• fכ stebul di ankכl jכint: dεn tin ya implεnt fכ kip di ankכl jכint we di lכw leg bon dεm εn di ``Talus'' bon de fכm, stebul εn strכng.
• Stɔp fɔ muv we nɔ sef: Stɔp di anklɛ fɔ muv di we we nɔ sef, we nɔ natin.

Wetin dɛn mek dɛn ligamɛnt ya wit?

di ligament dεm na di ankכl na strכng, kכd lεk kכnektiv tisu . Dɛn gɛt tu men tin dɛn:

• Kכlagen: Dis na di protin we de tay di tisu dεm na wi bכdi tכgeda. Dis na wetin de gi di ligamɛnt dɛn trɛnk.
• Elastik Fayba dεm: dεn ya de mek di ligament dεm strεch to sכm tεm, bכt dεn kin kam bak to dεn fכs posishכn.

Usay di ligamɛnt dɛn na di anklɛ de?

Dɛn ligamɛnt ya de ɔlsay na yu fut, yu anklɛ, ɛn yu leg we de dɔŋ. Dɛn kin mɔs kɔnɛkt dɛn bon ya to dɛnsɛf:

• Il bon `(Calcaneus)`
• Fibula (tin bon na di bak pat pan di leg) .
• Wan bon we de ɔp di fut (Navicular bone) .
• Talus (Dis na di men bon we de mek di ankכl jכint) .
• Tibia (di tik bon we de insay di leg) .

Yu tink se wan anklɛ ligamɛnt kin wund?

Yɛs, i rili ebul fɔ du am. Wan anklɛ ligamɛnt kin wund if i muv di rɔng say, i strɛch pasmak, ɔ i kray . Wi kin kɔl dis kayn injuri we pɔsin kin gɛt na wan ligamɛnt sprain .

Ankle sprain na wan injury we kin rili kɔmɔn. Dɛn kin apun to ɛnibɔdi wae gɛt ɛni ej ɛn lɛvul fɔ wɛl bɔdi. Bɔku tɛm, wan anklɛ sprain kin apin we pɔsin twis in anklɛ. Fɔ ɛgzampul:

• We yu de kam fɔdɔm ɔ we yu de fɔdɔm. Imajin se yu de go dɔŋ wan stej ɛn wantɛm wantɛm yu fut trip. Dɔn yu anklɛ kin rol insay ɔ na do wantɛm wantɛm.
• If pɔsin step pan yu leg, i kin twist lɛk aw i nɔ kin bi. Tin dɛn lɛk dis kin apin we yu de ple spɔt.
• Dis risk kin bɔku pan spɔt dɛn we nid fɔ chenj di dairekshɔn kwik kwik wan ɛn fɔ wok wit fut, lɛk baskɛtbɔl, futbɔl, nɛtbɔl, ɛn tɛnis.
• We yu de waka ɔ rɔn na say dɛn we nɔ ivin. Fɔ ɛgzampul, na rod we de na mawnten, na say we rɔk ɛn grɔn de, ɔ if yu fut fɔdɔm na pɔt na di rod.

Aw dɔktɔ go no if a gɛt injuri na mi anklɛ ligamɛnt?

If yu tink se yu gɛt sprained ankle, we yu go to dɔktɔ, dɛn go du tin dɛn lɛk:

• Dɛn go aks yu bɔt yu sik dɛn. Aw di pen de, if yu gɛt ɛni swel, i gɛt ɛni brus, aw lɔng i dɔn de, aw di injuri apin, ɛn if yu yɛri "pop" sawnd we yu wund.
• Dɛn go du wan ɛgzam fɔ di bɔdi. Dɛn go tek tɛm chɛk yu anklɛ we wund, aw i de muv, ɛn kɔmpia am to ɔda anklɛ dɛn. Sɔntɛnde, dɛn kin tɔch di say we di wund ɛn chɛk am smɔl fɔ ɛp fɔ no di pen ɛn fɔ no aw di ligamɛnt dɔn pwɛl.
• Dɛn go aks yu fɔ tek ``(X-ray)`` fɔ si if bon dɔn brok ɔ if ɔda prɔblɛm de. כltεm, dεn kin du ``(X-ray)`` fכ si if frakshכn de wit sprayn.
• If yu pen nɔr dɔn ɛn yu tink se di injury siriɔs, dɛn kin aks yu fɔ du ɔda imej tɛst dɛm, lɛk MRI (Magnetic Resonance Imaging). MRI kin sho di damej we di ligament dεm dכn dכn, εn if dεn tכn εn aw fa dεn tכn. Sɔntɛnde, dɛn kin du ɔltra saund skan bak.

Aw fɔ mek yu nɔ gɛt injury na di anklɛ ligamɛnt?

Pan ɔl we nɔto ɔl di anklɛ injuri dɛn kin avɔyd, sɔm tin dɛn de we yu kin du fɔ protɛkt yu anklɛ ligamɛnt dɛn, mɔ we yu de du bɔku tin dɛn. Lɛ wi tek wan luk pan wetin dɛn bi:

• Nɔ yuz say dɛn we nɔ ivin:Tray fɔ avɔyd fɔ waka ɔ rɔn na say dɛn we gɛt rɔk, grɔn, ɔ pɔt, bikɔs chans de fɔ mek yu rɔl ɛn twis yu anklɛ na dɛn kayn say dɛn de.
• Impruv yu fleksibiliti ɛn balans: Dis go tren yu bɔdi fɔ ebul fɔ dil wit trip ɛn fɔdɔm wantɛm wantɛm ɛn nɔ put prɛshɔn pan yu ankles. Du ɛksɛsayz fɔ strɛch ɔltɛm ɛn praktis fɔ tinap pan wan leg (Yoga fayn fɔ dis).
• Du ɛksɛsayz fɔ mek yu anklɛ strɔng: Ɛksesaiz lɛk fɔ rayz yu il, fɔ skwatin, fɔ jomp skwatin, ɛn fɔ mek yu lɔng go mek di mɔsul dɛn we de rawnd yu anklɛ dɛn strɔng. dis go gi mכr protεkshכn bak fכ di ligament dεm. Yu kin du ɛksɛsayz bak fɔ mek yu anklɛ strɔng bay we yu de yuz wan rɛsistɛns band.
• Strɔng yu kɔr mɔsul dɛm: Dis go mek am izi fɔ yu bɔdi fɔ chenj di dairekshɔn sef wan ɛn ansa we nid de.
• Mek yu gɛt wɛlbɔdi wet we fit yu: As yu de gɛt mɔ wet, di prɛshɔn we de pan di jɔyn dɛn lɛk yu anklɛ dɛn de go ɔp.
• Difrɛns yu ɛksɛsayz rutin: Insted fɔ du di sem kayn ɛksɛsayz ɛvride, inklud ɔl tu di wɛt trenin ɛn kardio (e.g., rɔn, bayk).
• bifo yu du eni fyzikal aktiviti, du gud ``warm up'' (at le 5-10 minit), sכmtεm inkrεs di intensiti, εn afta dat ``kul dכn'' εn ``stretch'' afta dat. Dis rili impɔtant.
• Wear sus we fit fayn ɛn we de sɔpɔt yu, mɔ we yu de ple spɔt ɔ ɛksesaiz. Nɔ wɛr ol sus we dɔn pwɛl. If yu yuz anklɛ bres ɔ tep, we spɛshal fɔ sɔm spɔt dɛn, kin ɛp bak fɔ mek yu nɔ wund.

Fɔ dɔn, sɔm tin dɛn fɔ mɛmba (Take-Home Message) .

Pan ɔl we yu nɔ go tink bɔt am bɛtɛ na yu layf ɛvride, di ligamɛnt dɛn na yu anklɛ na sɔm pan di impɔtant pat dɛn na yu bɔdi fɔ tru. So na yu wok fɔ kia fɔ dɛn gud gud wan.

Mɛmba ɔltɛm fɔ strɛch ɛn wam-ap/kul-dɔwn bifo ɛn afta ɛni fyzikal aktiviti. Dɔn bak, wɛr sus ɔltɛm we go sɔpɔt yu fut ɛn we go fit yu fayn fayn wan.

If yu gɛt ɛni pen, swel, ɔ nɔ fil fayn na yu anklɛ ligamɛnt, nɔ jɔs ignore am . Si dɔktɔ wantɛm wantɛm. Yu kin nid bak fɔ go to dɔktɔ we de mɛn yu bɔdi. Na da tɛm de dɛn kin ebul fɔ no wetin nɔ rayt, gi yu di tritmɛnt we yu nid (sɔntɛm di RICE we, ɛksɛsayz, ɔ ɔda tritmɛnt dɛn), ɛn mek yu tinap bak kwik kwik wan. Mɛmba se ivin smɔl spren kin bi prɔblɛm we nɔ de dɔn if dɛn nɔ trit am.Dɔn yu kin rol yu anklɛ bak ɔltɛm.

` Anklɛ, Ligamɛnt, Anklɛ Sprain, Jɔyn Dizayd, Bɔn Ɛlth, Spɔt Injuri, Fizik Tɛrapi