Yu dɔn ɛva fil lɛk se wan pan yu leg dɛn shɔt smɔl pas di ɔda wan? Ɔ we yu wɛr pant, wan say kin fil lɔng pas di ɔda say? Sɔntɛm yu kin gɛt smɔl pen na yu bak ɔ hip we yu de waka? Dis na sɔntin we bɔku pipul dɛn gɛt, bɔt wi nɔ de tɔk bɔku bɔt am. We wi de tɔk bɔt mɛrɛsin, wi kin kɔl dis ‘Leg Length Discrepancy’. Nɔ wɔri, dis nɔ kin bi big prɔblɛm ɔltɛm. Lɛ wi tɔk bɔt dis ditayli tide ɛn si wetin dɛn kin du bɔt am.
Wetin rili difrɛn pan dɛn tu leg dɛn ya we lɔng?
Fɔ tɔk am simpul wan, dis min se wan pan yu leg dɛn shɔt pas di ɔda wan. Fɔ sɔm pipul dɛn, dis na sɔntin we dɛn bɔn wit. Fɔ ɔda pipul dɛn, i kin kam as tɛm de go bikɔs ɔf aksidɛnt, frakt, ɔ sik.
Bɔt di impɔtant tin we wi nid fɔ ɔndastand ya na dat i nɔmal fɔ gɛt rili smɔl difrɛns (lɛs dan 1-2 sɛntimita) . Bɔku tɛm, i nɔ kin mek pɔsin gɛt big prɔblɛm wit in wɛlbɔdi. Tink bɔt am, nɔto ɔltin na wi bɔdi na 100% simɛtrik. Dis na di sem tin.
Bɔt if di difrɛns pan lɔng bitwin dɛn tu leg ya na 2 sɛntimita ɔ mɔ, na sɔntin we wi fɔ wɔri bɔt.
Bikɔs, we da kayn big difrɛns de, wi bɔdi wet nɔ kin sheb ivin na ɔl tu di say dɛn. Jɔs lɛk we wan pan di 4 leg dɛn na tebul shɔt smɔl, di tebul de shek, wi bɔdi in balans bak nɔ de ambɔg. Bikɔs ɔf dis, as tɛm de go, dɛn kin put mɔ prɛshɔn pan di jɔyn dɛn na di hip ɔ ni. Dis kin mek di risk fɔ gɛt tin dɛn lɛk ɔstiɔ-arayt . Ɔstiɔ-arayt na jɔs we di layt we de protɛkt wi we dɛn kɔl katilej bitwin wi jɔyn dɛn de west. Bikɔs ɔf dis, pen ɛn jɔyn dɛn kin lɔk we dɛn de muv di jɔyn dɛn.
Us ɛgzampul dɛn kin ɛp fɔ gɛt dis sik?
Di gud nyus na dat sɔm ɛksesaiz ɛn strɛch kin ɛp fɔ ridyus di diskɔmfɔt we dis difrɛns we de mek yu leg lɔng. Bɔt mɛmba se ɛni ɛksesaiz fɔ bigin sloslo ɛn i fɔ jɔs mek di ɛksesaiz go ɔp smɔl smɔl if i fayn fɔ yu bɔdi .
Na sɔm pan dɛn kayn ɛgzampul dɛn de.
1. Sayd Kik dɛn
Dis eksasaiz de gi smɔl fyzikal strɛs to yu leg bon dɛm, we de gi dɛn smɔl bɔst fɔ inkrisayz dɛn bon mas ɛn density. If yu kɔntinyu fɔ yuz am, yu go notis smɔl difrɛns.
- Step 1: Fɔs, tinap wit yu bak stret, yu fut dɛn apat lɛk yu sholda, ɛn yu an dɛn klap togɛda fɔ difensiv stays, lɛk bɔksa.
- Step 2: Naw shift yu wet pan yu lɔng leg . As yu de blo dip dip wan, bɛn yu shɔt leg na di ni ɛn es am ɔp te i rich di hip lɛvɛl. Kip yu leg stret bifo yu.
- Step 3: As yu de blo, kik di leg we bɛn to di sayd fɔ mek i stret.
- Step 4: Go bak na di say we yu bigin ɛn ripit dis. I bɛtɛ if yu ebul fɔ du bɔku sɛt dɛn insay wan de.
2. Kwadrisɛps Lift wit Walker
Dis na ɛksɛsayz we impɔtant mɔ fɔ di wan dɛn we de wɛl frɔm hip displasia ɛn tɔtal hip atrɔplasti. Yu go nid pɔsin we de waka fɔ dis.
- Step 1: Stand wit yu bak stret.
- Step 2: Grap di wakaman we de bifo yu.
- Step 3: Rays di leg na di sayd we dɛn nɔ bin du ɔpreshɔn te di ni bɛn na 90 digri. Hol fɔ lɛk tri sɛkɔn so, dɔn put di fut dɔŋ bak dɔŋ.
- Step 4: Naw muv di wakaman fɔ go bifo smɔl ɛn du di sem tin wit di leg na di sayd we dɛn bin gɛt di ɔpreshɔn.
- Step 5: Fɔ gɛt di bɛst rizɔlt, ripit dis 3-6 tɛm insay di de, 20-30 tɛm wan tɛm, we yu de wɛl.
3. Ɛksesaiz fɔ Stret
Sɔntɛnde, di rizin fɔ shɔt leg nɔto di lɔng we di bon insɛf lɔng, bɔt na di tayt we di mɔsul dɛn we de rawnd di hip tayt. If na so i bi, if yu strɛch dɛn mɔsul dɛn de fayn fayn wan, dat kin mek yu rili fil fri. Na di men mɔsul dɛn we wi nid fɔ pe atɛnshɔn pan.
| Grup we gɛt mɔsul dɛn | Fɔ tɔk am simpul wan, di ples |
|---|---|
| Hip aduktɔ dɛn (Groin mɔsul dɛn) . | Di mɔsul dɛn we de na di insay say na di shɔl. |
| Hamstring dɛn we de na di bɔdi | Di big big mɔsul dɛn we de na di bak pat na di shɔl. |
| Piriformis we dɛn kɔl Piriformis | wan mכsul we de insay di bכtכm, nia di hip jכint. |
| Iliopsoas (Hip flɛksɔ) . | di mכsul dεm we de bifo di hip we de εp fכ bεnd di leg. |
Aw fɔ strɛch di hamstring dɛn:
- Step 1: Ledɔm na grɔn.
- Step 2: Put yu lɔng leg flat na grɔn. Put yu shɔt leg stret ɔp pan wan wɔl. Nɔ bɛn yu ni. go nia di wכl we yu go fil gud strεch na di bak pat pan yu thigh (hamstrings).
- Step 3: Hol dis posishon fo lek 30 sekond. Dɔn, rilaks. Du dis lɛk 3 tɛm so. I fayn fɔ du dis ɛgzampul lɛk 3 dez insay di wik.
Mek shɔ se yu mɛmba dɛn tin ya we yu de du ɛksɛsayz!
Dis na di pat we impɔtant pas ɔl. Yu fɔ jɔs fil fayn, kɔmfyut strɛch ɔ smɔl tɛnsiɔn we yu de du dis ɛgzampul.
I nɔ kin ɛva fayn fɔ fil bad bad wan ɔ fil pen . Fɔ fil pen min se yu de du di ɛgzampul kɔrɛkt wan ɔ yu de push yu limit.
- If yu fil pen, ridyus di nɔmba fɔ ripit ɔ ridyus di tranga.
- If yu gɛt ɛni ɔda tin we nɔ kɔmɔn, lɛk we yu de fil pen ɔltɛm ɔ we yu nɔ de fil fayn, afta yu dɔn du dɛn ɛgzampul ya, tɔk to yu dɔktɔ wantɛm wantɛm. Dɔn bak, i fayn fɔ go to dɔktɔ bifo yu bigin fɔ du dɛn ɛgzampul ya, mɔ if yu gɛt pen na yu bak, yu hip ɔ yu ni.
Mɛsej we dɛn kin kɛr go na os
- difrεns we rili sכm pan di leg lεngth (lεs dan 1-2 sεntimita) na nכmal tin. Nɔ wɔri tumɔs bɔt am.
- If di difrɛns pas 2 sɛntimita ɔ if yu de fil pen ɔ i nɔ izi fɔ waka, mek shɔ se yu go to yu dɔktɔ fɔ advays.
- Ɛksesaiz ɛn strɛch kin mek di sik nɔ bɔku ɛn i kin mek di mɔsul dɛn strɔng.
- If yu fil pen we yu de du ɛksɛsayz, stɔp wantɛm wantɛm . Lisin to yu bɔdi.
- I rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni nyu ɛksɛsayz program, mɔ if yu gɛt ɔda mɛrɛsin.
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