Na pen lɛk we di mɔsul we twis na yu bɛlɛ? (Abdominal Muscle Strain) Lɛ wi fɛn ɔndastand gud gud wan wetin dis na!

Yu dɔn ɛva es ebi ebi tin ɛn fil wan smɔl smɔl tin na yu bɛlɛ? Ɔ yu dɔn ɛva bol fast bɔl we yu de ple kriket, ɔ yu dɔn ɛva fil shap pen na yu bɛlɛ lɛk se dɛn dɔn twist wan smɔl mit? Sɔntɛm yu dɔn de kɔf fɔ sɔm dez ɛn yu bɛlɛ de at? Sɔntɛm yu sabi dis ɛkspiriɛns. Bɔku tɛm wi kin kɔl dis pen "pul bɛlɛ". We wi de tɔk bɔt mɛrɛsin, wi kin kɔl am ‘Abdominal Muscle Strain’. So tide, lɛ wi tɔk bɔt dis simpul wan ɛn klia wan, lɛk se wi de tɔk to wi padi.

Fɔ tɔk am simpul wan, wetin na dis mɔsul dɛn we de na di bɛlɛ?

Tink bɔt wan rɔba band. We wi pul am nɔmal wan, prɔblɛm nɔ de. Bɔt wetin go apin if wi pul am tumɔs, tu fa, ɔ tu fa? I kin brok ɔ in fayv dɛn kin pwɛl. Na di sem tin kin apin to di mit we de na wi bɛlɛ.

We di mɔsul dɛn we de na wi bɛlɛ strɛch na we di mɔsul dɛn na wi bɛlɛ kin strɛch tumɔs wantɛm wantɛm ɔ di smɔl smɔl fayv dɛn we de insay dɛn kin rɔtin. dis na wetin wi kin kכl bak "pul bכdi mכsul." dis kin apin we di mכsul dεm de כnda prεshכn כ strεn wan wan we dεn nכ ebul fכ hεndl.

Wetin na dɛn lumps mit ya we de na wi bɛlɛ? Wetin na dɛn impɔtant tin?

bכku pan wi kin tink bכt bכdi mכsul dεm lεk jכs ‘siks-pak’. Bɔt fɔ tru, wi bɛlɛ gɛt bɔku bɔku mɔsul dɛn we rili impɔtant fɔ mek wi bɔdi balans, muv, ɛn protɛkt. Dɛn mɔsul dɛn ya, wit di mɔsul dɛn na wi bak, de du big wok fɔ mek wi kɔr strɔng. Dɛn mɔsul dɛn ya de ɛp wi fɔ tinap, waka, sidɔm, ɛn ɛksesaiz.

Tri men kategori dɛn de fɔ mitbɔl:

1. Rεktus Abdominus: Dis na di "siks-pak" mכsul dεm we wi כl no. Dis na tu mɔsul dɛn we de rɔn frɔm ɔp to dɔŋ. Fɔ ɛgzampul, we wi bɛn fɔ go bifo, we wi kɔmɔt na bed, dɛn mɔsul dɛn ya kin wok mɔ.

2. Oblique Muscles: Dɛn wan ya de na di sayd dɛn na wi bɛlɛ. Dɛn mɔsul dɛn ya kin ɛp wi we wi de twist ɛn tɔn. Jɔs lɛk we wi de ple kriket, bɔl, ɔ tɛnis. dis mכsul dεm gεt tu pat dεm bak, di כblik dεm we de na do εn di insay.

3. Transversus Abdominus: Dis mכsul de na di dip layt we de na wi bכdi. I tan lɛk ‘bɛlt’ we dɛn tay tayt wan rawnd wi bɔdi. di men wok we i de du na fכ kip wi spayna stebul εn protεkt כgan dεm lεk di liva εn pankrias insay wi bεlε.

Ɛni wan pan dɛn ɔgan ya kin pwɛl. Dis min se yu kin gɛt pen na di lɛft say na yu bɛlɛ, rayt say, ɔp bɛlɛ, ɔ dɔŋ bɛlɛ.

Dis na hεnia? Aw yu go no di difrɛns?

Wae pipul dεn kin gεt bεlε pen, wan pan de big tin wae dεn kin frayd na if na hεnia. Pan ɔl we dɛn tu tin ya kin mek pɔsin fil pen, dɛn rili difrɛn. I impɔtant fɔ ɔndastand di difrɛns.

Fɔ tɔk am simpul wan, hεnia na we di mɔsul insɛf rɔtin. εnia na we wan intanεt כgan (bכku tεm pat pan di intestinal) de kכmכt tru wan mכsul we wik na di bכdi. Dis na wae mek hεnia kin fil lεk wan bכdi כ swεla we yu kin fil כ si wit yu yay.

Lɛ wi luk dɛn chenj ya klia wan.

Wetin mek wi gɛt dis kayn tin? Wetin na di tin dɛn we kin afɛkt am?

Bɔrku tɛm, dis sik kin kam wae yu de yuse pasmak ɔr yu kin du tin wantɛm wantɛm. Imajin, if yu nɔ ɛva ɛksesaiz bifo ɛn wantɛm wantɛm yu du 100 bɛlɛ ɛksesaiz insay wan de. Dɔn yu mɔsul dɛn nɔ rɛdi fɔ am, ɛn chans de fɔ mek dɛn pwɛl.

Na sɔm pan di men rizin dɛn:

• Fɔ ɛksesaiz pasmak ɔ we nɔ fayn: fɔ bigin rɔn wantɛm wantɛm we yu nɔ wam fayn, tray fɔ es wet we yu nɔ ebul fɔ es, ɛksɛsayz wit di rayt we aw yu de tinap.
• Ebi ebi es: We yu es ebi ebi tin (gas silinda, bɔkit wata) kɔmɔt na grɔn wantɛm wantɛm we yu nɔ bɛn fayn, i kin put bɔku prɛshɔn pan di bɛlɛ mɔsul dɛn.
• Kɔf ɔ sniz ɔltɛm: If yu gɛt bad kɔf ɔ kol fɔ sɔm dez, di kɔf ɛn sniz ɔltɛm kin put bɔku strɛs pan di mɔsul dɛm na yu bɛlɛ. Dis kin mek bak di mɔsul dɛn swɛt.
• Aksidɛnt: Na bikɔs i kin ambɔg di bɛlɛ wantɛm wantɛm, lɛk we pɔsin fɔdɔm ɔ we i gɛt motoka aksidɛnt.
• Twistin wantɛm wantɛm: Lɛk fɔ tɔn to di sayd wantɛm wantɛm fɔ pik sɔntin.
• Spɔt: Dis risk kin bɔku mɔ fɔ di wan dɛn we de ple spɔt we kin mek dɛn tɔn ɛn trowe dɛn an ɛn fut, mɔ tɛnis, kriket (we dɛn de bɔl), futbɔl, ɛn volibol.

Wetin na di sayn dɛm we wi kin fil we wi de na mit grinda?

Di men ɛn klia sayn na pen. Dis pen kin bi mɔr wae dɛn kin fil:

• We yu de kɔf, snis, laf
• We yu de rɔn fast ɔ we yu de du ɛksɛsayz we yu de du tranga wan
• We yu tinap wantɛm wantɛm afta yu dɔn sidɔm fɔ lɔng tɛm
• We dɛn pul di bɔdi we dɔn pwɛl insay wan we we dɛn de pul

Apat frɔm pen, sɔm ɔda sayn dɛm de wae yu kin si:

• Swel: Di say we di sik afɛkt kin swel smɔl.
• Brus: Sɔntɛnde, smɔl smɔl blɔd we de kɔmɔt insay di mit kin mek blu ɔ pepul brus na di skin.
• Tayt we di bɔdi tayt: We yu tɔch am wit yu an, di say kin fil tayt.
• Mɔsul Spasm: Fɔ fil lɛk se di mɔsul dɛn de tayt ɛn twit we yu nɔ ivin no.
• Wik:I kin fil se i nɔ izi fɔ wok wit mit skrap na da say de.

Okay, naw wetin dɛn kin du fɔ trit dis?

Di gud nyus na dat, bɛlɛ ɔlsa kin bi wan sik we kin wɛl fayn fayn wan as tɛm de go we yu rɛst. I nɔ nid fɔ mek dɛn du big ɔpreshɔn. Di tin we impɔtant pas ɔl na fɔ rɛst . Yu nid fɔ gi yu bɔdi tɛm fɔ wɛl.

Yu kin fala dɛn step ya fɔ mek yu wɛl kwik kwik wan:

1. Rɛst: Nɔ du tin dɛn we de mek yu fil pen, mɔ fɔ ɛksesaiz ɛn fɔ es ebi ebi tin fɔ sɔm dez ɔ wik.

2. Ays: I rili impɔtant fɔ put ays fɔ di fɔs 48-72 awa (2-3 dez) afta di injuri. Rap sɔm ays kiub dɛn wit klos ɛn put am na di say we yu de fil pen fɔ lɛk 15-20 minit. Du dis bɔku tɛm insay di de. Dis go mek yu nɔ swel ɛn nɔ fil pen. Nɔ ɛva put ays dairekt pan di skin , bikɔs i kin pwɛl di skin.

3. Ɔt: Afta di fɔs tu ɔ tri dez, yu kin put ɔt wata bɔtul ɔ tawɛl we dɛn dɔn ɔt pan di say. Dis go mek di blɔd flɔ mɔ na di say, i go mek di tisu lɔs, ɛn i go mek i wɛl kwik kwik wan.

4. Pen kil: Yu kin tek pen kil lɛk paracetamol. Yu kin yuz NSAID drɔgs bak (e.g. Ibuprofen, Diclofenac) we de ridyus di swel. Bɔt bifo yu yuz ɛni wan pan dɛn mɛrɛsin ya, mek shɔ se yu aks yu dɔktɔ ɛn yuz dɛn jɔs lɛk aw dɛn tɛl yu. Dis impɔtant mɔ if yu gɛt tin dɛn lɛk gastritis, asma, ɔ kidni sik.

5. Abdominal Brace/Binder: Sɔntɛnde, dɔktɔ kin se yu fɔ wɛr abdominal brace. dis de gi sכpכt to di mכsul dεm, we de ridyus di pen εn mek i izi fכ muv.

6. Fyzikal Tɛrapi: We di pen dɔn stɔp, i kin rili ɛp fɔ go to pɔsin we de mɛn yu bɔdi. I go tich yu di rayt ɛksesaiz fɔ mek yu mɔsul dɛn strɔng, fɔ mek yu ebul fɔ chenj, ɛn fɔ mek dis nɔ apin igen.

Aw wi go mek sɔntin lɛk dis nɔ apin igen?

Wan wɔd de se "prɛvenshɔn bɛtɛ pas fɔ mɛn." So sɔm tin dɛn de we wi fɔ pe atɛnshɔn to fɔ mek dis tin nɔ apin igen.

• Wam-ap bifo yu du ɛksɛsayz ɛn kol-dɔwn afta: Bifo yu bigin ɛni ɛksɛsayz ɔ gem, du 5-10 minit wam-ap. Dɔn bak, afta yu dɔn fɔ du di ɛgzampul, du wan kol-dɔwn bay we yu slo smɔl ɛn nɔ stɔp wantɛm wantɛm.
• Strɔng di Kɔr Mɔsul dɛn:Du εksεsayz dεm we de mek yu kכr mכsul dεm (e.g. plank dεm) strכng כltεm. We dɛn mɔsul dɛn ya strɔng, dɛn kin mek yu ebul fɔ bia wit aksidɛnt.
• Tek tɛm we yu de es wet: We yu de es wet, nɔ bɛn yu bak, bɔt bɛn yu ni dɛn ɛn kip yu bak stret. If i at fɔ es di wet, mek shɔ se yu gɛt ɛp frɔm ɔda pɔsin.
• Lisin to yu bɔdi: Stɔp fɔ du ɛksɛsayz if yu fil taya ɔ yu de fil pen. Nɔ push yu bɔdi pas wetin i ebul fɔ du.
• Mek yu tinap fayn: Tray fɔ mek yu bak stret as yu ebul we yu sidɔm ɛn tinap.

Ustɛm wi fɔ rili go to dɔktɔ?

Pan ɔl we bɔku tɛm dɛn kin mɛn dis sik wit simpul tritmɛnt, sɔntɛnde i kin nid fɔ go to dɔktɔ. If yu gɛt ɛni wan pan dɛn sayn ya, go to dɔktɔ wantɛm wantɛm.

• If di pen rili bad: If pen de we yu nɔ go ebul fɔ bia.
• If i nɔ izi fɔ yu fɔ waka ɔ fɔ tinap stret.
• If de pen de mek yu nɔ ebul fɔ du tin dɛn we yu de du ɛvride ɔr de ambɔg yu slip.
• If yu notis se yu bɛlɛ gɛt 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.
• If de pen de kam wit sɔm sayn dɛm lɛk fiva, nɔs, ɛn vɔmit.
• If yu yɛri "pop" sawnd we di injuri apin.

If na so i bi, di dɔktɔ go chɛk yu ɛn if nid de, i go rifer yu fɔ ɔda tɛst (e.g., ɔltra saund skan) fɔ no if dis na simpul hεnia disk ɔ ɔda siriɔs kɔndishɔn.