Lɛ wi lan mɔ bɔt dɛn hamstring mɔsul ya na di bak pat na yu shɔl.

Wi ɔl kin waka, rɔn, ɛn klaym stej, nɔto so? Di mɔsul dɛn na wi leg dɛn de ɛp wi fɔ du ɔl dis. Yu dɔn ɛva tink bɔt us mɔsul dɛn de na di bak pat na yu shɔl ɛn aw dɛn impɔtant? na dεn mכsul dεm de we wi kכl ``Hamstrings''. Tide, wi go tɔk bɔt dis smɔl mɔ.

Wetin na dɛn hamstring mɔsul ya?

Fɔ tɔk am simpul wan, yu hamstrings na tri mɔsul dɛn na di bak pat na yu shɔl . Dɛn tan lɛk skel mɔsul dɛn we tay pan bon dɛn. Wetin spɛshal bɔt dɛn na dat dɛn kɔl dɛn volontia mɔsul. Dat min se dɛn de wok di we aw yu want dɛn, di we aw yu de kɔntrol dɛn. Yu kin jɔs aktiv dɛn bay we yu tink bɔt dɛn. Dɛn hamstring ya na dɛn wan ya we de ɛp wi fɔ waka, klaym stej, rɔn, du skwatin, ɛn du bɔku ɔda tin dɛn fɔ muv leg. Bɔt wan tin de we dɛn kin kech: dɛn hamstring ya kin gɛt injury smɔl , mɔ fɔ di wan dɛn we de rɔn ɛn di wan dɛn we de jomp. Dɛn mɔsul ya kin gɛt bɔku strɛs we yu stɔp wantɛm wantɛm, slo, ɔ chenj usay yu de go. Dɛn kin strɛch pasmak bak we yu es yu leg dɛn we yu de rɔn. Na da tɛm de wi se wi gɛt ‘pulled hamstring’ ɔ ‘strain’.

Wetin mek wi gɛt dɛn hamstring mɔsul ya?

Okay, naw lɛ wi si wetin bɛnifit dɛn hamstring mɔsul ya gɛt fɔ wi. Dɛn kin du sɔm rili impɔtant wok dɛn fɔ wi bɔdi. Imajin aw wi leg dɛn nɔ go ebul fɔ muv if dɛn nɔ bin de muv.

• Fɔ bɛn yu ni: Yu no, we yu sidɔm na chia, rɔn, ɔ jomp, yu fɔ bɛn yu ni, nɔto so? Na dat dɛn mɔsul ya kin ɛp mɔ wit. dεn implεnt fכ dis akshכn we dεn kכl `knee flexion`.
• Fɔ ɛkstɛnd yu hip: We yu de waka, rɔn, ɔ bɛn fɔ go bifo frɔm we yu tinap, yu de ɛkstɛnd yu leg bak, ɛn ɛkstɛnd yu hip. di hamstring mכsul dεm de gi big sכpכt bak fכ dis.
• Fɔ rɔta yu hip: Dɛn tin ya kin ɛp bak fɔ rɔta yu hip frɔm wan say to di ɔda say we yu de muv sɔm tin dɛn, fɔ ɛgzampul we yu de tɔn yu leg insay ɔ kɔmɔt.

Na bikɔs ɔf tin dɛn lɛk dis, i izi fɔ mek wi ebul fɔ du wok dɛn we wi kin du ɛvride, lɛk fɔ waka, fɔ rɔn, ɛn fɔ klaym.

Usay di hamstring mɔsul dɛn de?

Yu hamstring mכsul dεm de na di bak pat pan yu thigh.. Fɔ tɔk di kɔrɛkt tin, dɛn kin bigin na di bɔt ɔf yu bɛlɛ, pas yu ni, ɛn go dɔŋ te to di tap pat pan yu shin. dis mכsul dεm de atak yu bכdi, yu kכn bon dεm, εn di bon dεm we de tכp pan yu shin bay strכng tisu dεm we lεk rop we dεn kכl hamstring tεndon. na dεn tεndon dεm ya de pul di bon we di mכsul kכntrakt, we de mek i muv.

Aw dɛn hamstring mɔsul ya kin mek? Wetin na dɛn tri mɔsul dɛn de?

wi dכn se di hamstring dεm na wan kכlekshכn fכ tri mכsul dεm. Naw lɛ wi tek tɛm luk wetin dɛn de, usay dɛn de, ɛn wetin dɛn de du. כl di tri mכsul dεm de wok tכgeda fכ gi di ful fכnshכn fכ di hamstring dεm.

1. Biceps femoris: Dis na di mכsul we de na di bak pat pan yu thigh, we de na di lateral . I gɛt tu pat bak (di lɔng ed ɛn di shɔt ed). di men wok dεm we i de du na fכ εp fכ bεnd yu kכn, fכ εp fכ εksεnd yu thigh na yu hip, εn fכ εp fכ rכt yu lכw leg lateral we yu kכ bεn. Tink bɔt am, dis rili impɔtant we yu de rɔn ɛn tek yu leg bak.

2. Semimembranosus: dis mכsul de na di mεdial sayd na di tכŋ. Na wan brayt ɛn flat mɔsul. I de ɛp bak fɔ bɛn yu ni, ɛkstɛnd yu hip, ɛn fɔ rɔta yu lɔwa leg na di midul we yu ni bɛn.

3. Semitendinosus: dis mכsul de oba di Semimembranosus we wi bin dכn tכk bכt, i de sכmtεm na do, εn insay di Biceps femoris, we de lεk af bitwin di כda tu mכsul dεm . i de du di sem wok dεm bak we di Semimembranosus de du; dat na fכ bεnd di kכn, fכ εksεnd di hip, εn fכ rכt di lכw leg insay.

Si? dis tri mכsul dεm de wok tכgeda εn kכdכnayt wit dεn wan dεm fכ gi big sכpכt fכ di muvmεnt dεm na wi leg dεm, spεshal wan fכ bεnd di kכn εn di hip εkstenshכn.

Wetin dɛn mek di hamstring mɔsul dɛn wit?

Insay yu hamstring mɔsul dɛn, bɔku bɔku mɔsul dɛn de we rili lɔng ɛn we kin strɛch . Dɛn fayv ya na dɛn kin ɛp yu leg mɔsul dɛn fɔ kɔntrakt, ɔ tayt. Dɛn kin strɛch dɛn lɛk rɔba band. Dɛn fayv ya kin jɔyn togɛda fɔ mek di wan ol mɔsul. Na dat mek yu kin si dɛn mɔsul ya ɔnda yu skin, ɛn dɛn kin luk lɛk se dɛn gɛt striat. Dɛn mɔsul fayv ya gɛt gud blɔd saplai ɛn nerv saplai, we de mek dɛn ebul fɔ wok fayn fayn wan.

Wetin na di sik ɛn kɔndishɔn dɛm wae kin afɛkt di hamstring mɔsul dɛm?

Di men tin we kin afɛkt wi hamstring mɔsul dɛn na di mɔsul dɛn we kin strɛch . Dɛn tin ya kin apin we di mɔsul fayv dɛn strɛch pasmak. Dis kin apin if yu rɔn tumɔs, stɔp wantɛm wantɛm, ɔ bigin fɔ du ɛksɛsayz we yu nɔ wam yu bɔdi fayn. Dɛn kin sheb dɛn hamstring strayn ya to tri men kategori dipen pan aw dɛn siriɔs:

• Gret 1: Pul hamstring: Dis na strɛs pan di mɔsul fayv dɛm, bɔt nɔto fɔ te. Sɔntɛm yu kin gɛt maykroskɔpik kray wata . Yu kin fil sɔm pen, stif, ɔ swel na di hamstring mɔsul. Bɔt bɔku tɛm, yu go ebul fɔ yuz yu leg ɛn waka. I kin tek sɔm dez to wan ɔ tu wik fɔ mek i wɛl.
• Gret 2: Pat pan yu hamstring tear: Dis na pat we de te na wan ɔ mɔ pan yu hamstring mɔsul dɛm. Di pen kin tranga pas na gred 1, i kin swel mɔ, ɛn sɔm brus kin de. Yu kin fil mɔ pen we yu de yuz yu leg, mɔ we yu bɛn yu ni. Yu kin gɛt prɔblɛm bak fɔ waka. I kin tek sɔm wiks to wan ɔ tu mɔnt fɔ mek i wɛl.
• Gret 3: Kɔmplit tear: Dis kin tranga smɔl. na ya, di mכsul tisu de kכmplit wan frכm di tεndon כ di bon. Sɔntɛnde, we di tɛndon kɔmɔt na di bon, i kin kɔmɔt wit wan pat pan di bon. Dɛn kɔl dis avulsion fracture. If dis apin, bɔku swel ɛn pen kin de, ɛn yu kin yɛri "pop" sawnd we yu wund. Di pen kin so bad dat yu nɔ go ebul fɔ yuz yu leg. If na so i bi, i kin nid fɔ du ɔpreshɔn.

Impɔtant: We yu gɛt injuri lɛk dis, mɔ if yu tink se na sɛkɔn ɔ tɔd digri bɔn, i impɔtant fɔ go to dɔktɔ wantɛm wantɛm. Yu dɔktɔ kin no di rayt tin ɛn gi yu di tritmɛnt we yu nid.

Wetin na di sayn dɛm wae de sho se yu gɛt injury na yu hamstring? Aw yu no?

If yu gɛt injury na yu hamstring, yu kin gɛt wan ɔ mɔ pan dɛn sayn ya. Si if dɛn tin ya dɔn apin to yu:

• Yu notis wan lomp ɔ bɔmp we nɔ kɔmɔn na yu bak pat na yu shɔl? (Dis kin bi kɔmplit kray wata.)
• Ɛni brus ɔ di kɔlɔ de na di bak pat na di shɔl? (Dis kin apin sɔm awa afta di injury.)
• Yu kin fil pen we yu de bɔn ɔ we yu chuk yu na yu bak pat na yu shɔl? sכmtεm dis kin riliyt to wan kכndyushכn we dεn kכl `gluteal sciatica`, we na pen we de kכz fכ wan pinch nεv na di bכtכm εria.
• Yu tink se i at fɔ bia wet wit yu fut na grɔn? Yu kin limp we yu de waka?
• Yu hamstring mɔsul dɛn kin fil wik ? Yu kin fil lɛk se yu nɔ gɛt trɛnk we yu de tray fɔ bɛn yu ni?
• I at fɔ bɛn yu ni ? Ɔ i kin mek yu fil pen bad bad wan we yu bɛn am? So yu go nid fɔ waka wit yu leg stret ɛn stif?
• Yu bin yɛri ‘pop’ sawnd frɔm di bak pat na yu shɔl we yu bin wund? (Bɔku tɛm dis na sayn fɔ se yu kray bad bad wan.)
• Yu dɔn ɛva fil wan wan shap pen na yu bak pat na yu shɔl? Lɛk naif we de chuk yu?
• Yu tink se di swɛlin bin apin jɔs afta di wund, ɔ i bin bɔku fɔ sɔm awa?

If sɔntin lɛk dis apin, yu fɔ rili wɔri. If na smɔl pen, yu kin pul am wit rɛst ɛn ays. Bɔt if di pen rili bad ɛn yu nɔ ebul fɔ yuz yu leg, i bɛtɛ fɔ go to dɔktɔ.

Udat kin gɛt prɔblɛm wit di mɔsul dɛn na di hamstring? (Di tin dɛn we kin mek pɔsin gɛt prɔblɛm)

Injury na di hamstring kin rili kɔmɔn pan atlet dɛn we de muv fast fast . Fɔ ɛgzampul, pipul dɛn we de sprint ɛn di wan dɛn we de ple spɔt lɛk futbɔl, baskɛtbɔl, rɔgbi ɛn sɔk, kin gɛt dis sik. Dis na bikɔs dɛn spɔt ya kin mek dɛn aksɛleret, stɔp ɛn chenj dairekshɔn kwik kwik wan. Dɔn bak, pipul dɛn we de skwatin wit dɛn ni dip, lɛk pipul dɛn we de ski, skata ɛn dansa, kin de pan denja.

Apat frɔm dat, yu kin de pan denja fɔ gɛt injury na yu hamstring if yu gɛt:

• If yu stil de gro, dat na, yɔŋ pikin we sabi fɔ ple spɔt . Bikɔs we i ol dis ej, di mɔsul ɛn di tɛndon dɛn nɔ de gro fast lɛk di bon dɛn, dat kin mek dɛn gɛt mɔ prɛshɔn.
• If yu dɔn pas 40 ia . Dis na bikɔs di mɔsul dɛn we de chenj kin go dɔŋ as yu de ol.
• If yu bin dɔn gɛt injuri na yu hamstring bifo , yu go gɛt injury bak na di sem eria.
• If yu hamstring mכsul dεm fil taya (`fatigue`) . We yu taya, di mɔsul dɛn nɔ kin ebul fɔ bia di prɛshɔn.
• If yu hamstring mכsul dεm כ di kwadriseps mכsul dεm we de fכnt pan yu thigh wik כ tayt, i kin bi se trεnk nכ de bitwin dεn tu mכsul grup dεm ya, we kin mek yu hamstring dεm tu mכch strεs.
• If yu nɔ wam-ap ɔ strɛch yu mɔsul dɛn fayn bifo yu du sɔntin, dis na wan pan di big mistek dɛn we bɔku pipul dɛn kin mek.

Aw a go kip mi hamstring mɔsul dɛn wɛlbɔdi?

I impɔtant fɔ tek kia ɔf yu hamstring mɔsul dɛm. Na sɔm simpul tin dɛn we yu kin du fɔ ɛp:

• Insay yu hip, yu leg, ɔ yu ni.If pen de, nɔ ignore am ɛn fos yusɛf fɔ wok. Pen na signal frɔm yu bɔdi, lisin to am.
• Gi yu hamstring mɔsul dɛn briŋ, ilɛksɛf na we yu de wokɔt ɔ afta yu dɔn du tin tranga wan. Mɔsul dɛn nid tɛm fɔ mek dɛn wɛl.
• Wom yusɛf ɛn strɛch yu hamstring mɔsul dɛn fayn fayn wan bifo yu du ɛnitin fɔ du ɛnitin, mɔ fɔ spɔt. We di mɔsul dɛn wam, dat kin mek di blɔd go na di mɔsul dɛn mɔ ɛn mɔ, ɛn dis kin mek dɛn rɛdi fɔ du sɔntin. We dɛn strɛch di mɔsul dɛn, dat kin mek dɛn ebul fɔ chenj.
• Du ɛksɛsayz dɛn we de mek yu hamstring ɛn kwadrisɛps mɔsul dɛn strɔng . If yu kip dɛn mɔsul dɛn ya strɔng, dat kin mek yu nɔ gɛt bɔku prɔblɛm.
• Smɔl smɔl, yu de wok tranga wan . Nɔ go tu tranga wan wan tɛm.
• Drink bɔku wata ɛn it fayn it . Dis go ɛp fɔ mek yu mɔsul dɛn gɛt wɛlbɔdi.

Ustɛm a fɔ go to dɔktɔ?

Sɔntɛnde, dɛn kin pul smɔl pen wit mɛrɛsin dɛn we dɛn kin yuz na os, lɛk di RICE we dɛn kin yuz (Rɛst, Ays, Kɔmpreshɔn, Ɛlevɛshɔn). Bɔt pan dɛn kayn tin ya, yu fɔ rili go to dɔktɔ wantɛm wantɛm:

• If yu nɔ ebul fɔ muv yu leg ɛn di pen na yu shɔl nɔ go , ivin afta sɔm dez.
• If yu kɔntinyu fɔ gɛt prɔblɛm fɔ waka , mɔ if yu de slip.
• If yu fil se yu de swɛla, yu de swɛt, ɔ yu wik na yu bɔdi we de dɔŋ, yu hip, ɔ yu leg .
• If yu yɛri "pop" sawnd we yu wund.
• If bad bad swel ɛn brus de .
• If yu gɛt fiva .

Sɔm kayn sik lɛk dis kin sho se de sik rili siriɔs. So, if yu gɛt tritmɛnt kwik, dat kin ɛp fɔ mek yu nɔr wɔs ɛn ɛp yu fɔ wɛl kwik kwik wan.

As yu si, wi hamstring mɔsul dɛn rili impɔtant fɔ waka, rɔn, bɛn wi ni, ɛn fɔ ɛkstɛnd wi leg dɛn. Bɔt dɛn mɔsul dɛn ya kin rili gɛt injury bak. Dis impɔtant mɔ if yu de ple spɔt dɛn lɛk sɔk, futbɔl, rɔgbi, ɔ ɔda tin dɛn we gɛt fɔ du wit fɔ stɔp ɛn bigin wantɛm wantɛm. Bɔku pan di hamstring injury dɛn kin trit we dɛn nɔ gɛt ɔpreshɔn, bɔt insay sɔm bad bad kes dɛn, i kin nid fɔ du ɔpreshɔn.

Di tin we impɔtant pas ɔl fɔ mek yu mɛmba (Take-Home Message) .

Yu kin tek kia gud wan pan yu hamstring mɔsul dɛm ɛn ridyus yu risk fɔ injuri. Di men tin dɛn we yu nid fɔ du na:Bifo yu du ɛnitin, i impɔtant fɔ mek yu wam ɛn strɛch yu mɔsul dɛn. Dɔn bak, if yu fil ɛni pen ɔ taya, gi dɛn mɔsul dɛn de rɛst. Di tin we impɔtant pas ɔl na fɔ go to dɔktɔ wantɛm wantɛm if yu bak de pen ɔ if yu gɛt siriɔs sik dɛn afta yu dɔn wund. Dɔn yu kin gɛt wɛlbɔdi, wɛl, ɛn kɔntinyu fɔ du di tin dɛn we yu de du ɛvride ɛn di spɔt dɛn we yu lɛk ɛn nɔ go ambɔg yu!

` Hamstring mכsul dεm, hamstring dεm, leg dizכrd, mכsul dεm de pul, sכpכt injuri, kכn flekshכn, hip εkstenshכn