"Oh mi... mi bak!" Yu dɔn ɛva fil wantɛm wantɛm se yu nɔ ebul fɔ bɛn ɔ stret yu bak? Yu dɔn ɛva fil bad bad bak pen we yu de es ebi ebi tin ɔ we yu de twis yu bak wantɛm wantɛm? Dis na rili kɔmɔn prɔblɛm fɔ bɔku pipul dɛn na wi kɔntri, mɔ di yɔŋ wan dɛn ɛn di wan dɛn we dɔn ol. Wi bak na wan strɔkchɔ we rili kɔmpleks pas aw wi de tink. So ivin smɔl mistek kin mek pɔsin fil dis kayn pen. Tide, lɛ wi tɔk bɔt dis bak pen, ɔ as wi kin kɔl am, bak sprain.
Fɔ tɔk am simpul wan, wetin na Strain ɛn Sprain?
Pan ɔl we bɔku tɛm wi kin yuz dɛn tu wɔd ya fɔ chenj, smɔl difrɛns de pan mɛrɛsin. Jɔs tink, if yu ɔndastand dis kɔrɛkt wan, yu go gɛt bɔku ɔndastandin.
- Wetin na strɛs? Tink bɔt di mɔsul dɛn we de rawnd wi spayna ɛn di strɔng band dɛn we de kɔnɛkt dɛn mɔsul dɛn de to wi bon dɛn, we dɛn kɔl tɛndon, lɛk se dɛn tan lɛk rɔba band. Strayn na injury we kin apin we dɛn tin ya strɛch pasmak, twist, ɔ rɔtin.
- Wetin na sprain: dis kin apin to di ligament dεm, we na strכng, fayv bכnd dεm we de kכnεkt di bon dεm na wi spayna εn mek wan jכint nכ muv rawnd we nכ nid fכ muv. We wan pan dɛn ligamɛnt ya strɛch pasmak ɔ rɔtin, wi kin kɔl am sprain .
Fɔ tɔk am simpul wan, strɛs na we pɔsin wund in mɔsul ɔ tɛndon. Sprain na injuri na di ligament dɛm we de kɔnɛkt bon dɛm. Bɔt di sayn dɛn ɛn di tritmɛnt fɔ dɛn tu tin ya rili fiba.
Wetin mek wi kin gɛt dis bak pen? Men tin dɛn we kin mek pɔsin gɛt dis sik ɛn di tin dɛn we kin mek i gɛt prɔblɛm
No wan tin nɔ de we kin mek pɔsin in spayna sprain. Bɔku tin dɛn kin de we kin mek i apin.
Men rizin dɛn
- Fɔ es wet di rɔŋ we: Dis na di men tin ɛn di tin we kin mek pɔsin nɔ ebul fɔ du am. If yu tray fɔ es wan wet we yu nɔ kip yu bak stret ɛn bɛn fɔ go bifo, dat de put bɔku prɛshɔn pan yu bak mɔsul dɛn.
- Wantɛm we yu twist ɔ fɔdɔm: Dis sik kin apin if yu twist yu bak ɔ fɔdɔm wantɛm wantɛm we yu de ple spɔt ɔ du wok.
- Ripit strɛs: Pipul dɛn we de wok na wok we nid fɔ ripit muvmɛnt (e.g., fɔ es wet, fɔ wok na fam) kin gɛt ay risk. Wi kin kɔl dis kronik strayn.
Factor dɛm wae de mek di risk bɔku
Apat frɔm dɛn rizin ya, sɔm abit ɛn bɔdi prɔblɛm dɛn kin mek yu gɛt mɔ bak sprein.
| Risk factor | Aw i kin afɛkt |
|---|---|
| We yu de gɛt mɔ wet | bכku tεm we yu bכku bכku bכku prεshכn pan di lכw bכk (lכmbar spayna). |
| Di mɔsul dɛn na di bak ɛn di bɛlɛ wik | we di sכpכt we dεn mכsul dεm ya de gi di spayna dכn dכn, ivin if yu muv sכmtεm i kin mek i wund. |
| Poor Posture we nɔ fayn | We yu arch yu bak we yu sidɔm ɔ tinap, dat kin mek yu mɔsul ɛn ligamɛnt dɛn prɛs we yu nɔ nid. |
| Sɔm gem dɛn | Di wan dɛn we kin ple spɔt dɛn we gɛt fɔ du wit fɔ push ɛn pul, lɛk fɔ lif wet, fɔ rɔgbi, ɛn fɔ ple futbɔl, kin gɛt mɔ prɔblɛm. |
Aw yu go no if na sprain? Sayn dɛn
di sayn dεm we de sho se yu spεnal spεn kin bi:
- Pen: Na shap pen na di lכw bכk. Dis pen kin wɔs mɔ we yu de muv, bɛn, ɔ waka .
- Mɔsul dɛn de twitch ɔ tayt: Yu kin fil se di mɔsul dɛn na yu bak de tayt wantɛm wantɛm (mɔsul dɛn de spam). Dis kin rili mek yu fil pen.
- I nɔ izi fɔ muv: Pen kin mek i nɔ izi fɔ bɛn fɔ go bifo, tɔn to di sayd, ɔ tinap stret.
- fכ yεri "pop" כ "klik" sawnd: sכmtεm, di tεm we di injuri, sawnd kin de lεk sכmtin we de brok כ we de bכm insay di spayna.
De impɔtant tin na dat dis pen kin de na di lכw bכdi. If i travul dכn di leg dεm, wit di numbness, i kin bi כda kכndyushכn, lεk di hεnia disk.
Wetin dɛn kin du fɔ bak pen? Di we aw dɛn kin trit am
Bɔrku tɛm, wan sprain go wɛl insay lɛk tu wiks wit simpul tritmɛnt dɛm na os. Dɛn kin sheb di tritmɛnt to tu men pat.
Stej 1: Di fɔs 24 to 48 awa
Wi men gol insay dis tɛm na fɔ ridyus di pen ɛn swɛlin.
1. Rɛst: Gɛt bɔku rɛst as yu ebul. Bɔt dat nɔ min se yu fɔ de na bed fɔ sɔm dez. Tek wan ɔ tu dez fɔ lɛf fɔ du tin dɛn we de mek yu fil pen.
2. Ays: Put ays pak (ays we dɛn rap wit tawɛl) na di say we yu de fil pen fɔ 15-20 minit bɔku tɛm insay di de. Dis go mek yu nɔ swel ɛn nɔ fil pen.
3. Pen kil: Na nonsteroidal anti-inflammatory drug lɛk ibuprofen kin ɛp fɔ ridyus pen ɛn swel. Bɔt yu fɔ chɛk wit yu dɔktɔ ɔltɛm bifo yu tek ɛni mɛrɛsin.
Sɛkɔn stej: Tu dez afta dat
Afta di fɔs tu dez, yu gol fɔ bi fɔ yus to nɔmal layf smɔl smɔl.
Wan pan di big mistek dɛn we bɔku pipul dɛn kin mek na fɔ de na bed. We yu du dat, i kin mek di mɔsul dɛn wik ɛn i kin mek di mɔsul dɛn nɔ wɛl.
So, we yu dɔn ebul fɔ bia wit di pen, bigin fɔ waka smɔl smɔl ɛn du nɔmal tin dɛn. Bɔt nɔ es ebi ebi tin ɔ tin dɛn we de mek yu prɛs pan yu bak fɔ sɔm dez.
Bɔrku pipul dɛn kin fil fayn pasmak insay tu wiks, bɔt if de pen nɔr de, yu dɔktɔ kin sɛn yu to fisiotɛrapi.
Ustɛm yu fɔ go to dɔktɔ wantɛm wantɛm?
Pan ɔl we wan simpul sprain nɔ denja, sɔm sayn dɛn de we yu fɔ wɔri bɔt mɔ. If yu gɛt sɔntin lɛk dis, nɔ west tɛm ɛn go to dɔktɔ.
- If yu de fil pen we yu nɔ go ebul fɔ bia ɛn yu nɔ ebul fɔ ivin waka.
- If yu fil se yu nɔr de fil fayn ɔr yu wik de go dɔŋ yu leg wit bak pen.
- If sɔntin lɛk lump kech na di say we di wund.
- If yu dɔn wund yu bak dis kayn we bɔku tɛm bifo .
- If yu nɔ ebul ivin slip na nɛt bikɔs ɔf di pen.
- If yu gɛt ɔda sayn dɛn wit yu bak pen, lɛk fiva, i nɔ izi fɔ pis ɔ fɔ pul dɔti .
Mɛsej we dɛn kin kɛr go na os
- Bak strayn/sprain na injuri to wan mכsul כ ligament. Na wan sik we kin rili kɔmɔn.
- We yu nɔ de es am di rayt we, yu de twis wantɛm wantɛm, ɛn we yu nɔ de tinap fayn na di men tin we kin mek yu du am.
- Rɛst ɛn ays rili impɔtant insay di fɔs tu dez afta yu wund.
- Nɔ de na bed fɔ sɔm dez. If yu bigin fɔ du nɔmal tin dɛn smɔl smɔl as yu ebul, dat go ɛp yu fɔ wɛl kwik kwik wan.
- Yu kin ebul fɔ avɔyd dis sik if yu kɔntrol yu bɔdi wet, yu de tinap fayn, ɛn yu de du ɛksɛsayz.
- If yu gɛt bad bad pen, yu leg nɔ de fil fayn, ɔ yu wik, nɔ ignore am ɛn go mɔs go to dɔktɔ.
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