Sɔntɛm yu go dɔn fil am sɔm tɛm, we yu de rɔn smɔl, ple, ɔ du sɔm wok we de mek yu tranga, yu kin fil pen we de kɔmɔt insay yu ni. Fɔ tɔk di kɔrɛkt tin, ɔnda di kneecap. Dis pen kin mek sɔmtɛm i nɔ izi fɔ go ɔp ɛn dɔŋ stej, grap frɔm chia, ɛn ɔda tin dɛm Wi kin kɔl dis kɔndishɔn "Jumper's Knee" . Dɛn kin kɔl dis tin we dɛn kɔl Patellar Tendinopathy . Lɛ wi tɔk bɔt dis simpul wan ɛn kɔrɛkt wan tide.
Wetin rili na ‘Patellar Tendinopathy’?
Fɔ tɔk am simpul wan, dis na sik we kin apin na yu ni. Tink bɔt am lɛk wan strɔng band we de kɔnɛkt yu ni (patella) to di shinbon we de dɔŋ am. Wi kin kɔl dis di patɛl tɛndon . I tan lɛk wan strɔng rop.
We wi de rɔn, jomp, ɛn bɛn wi ni, dɛn kin put dis tɛndon ɔnda bɔku prɛshɔn. we dεn ripit dis prεshכn כva εn bak, di tεndon we lεk rop kin bigin fכ divεlכp sכm sכm tεm dεm, כ maykro-tεr. Nɔmal wan, wi bɔdi kin mek dɛn smɔl smɔl kray wata ya fayn. Bɔt we dɛn kray wata ya kɔntinyu fɔ kam, di bɔdi nɔ kin gɛt tɛm fɔ wɛl. Na da tɛm de di pen kin bigin fɔ set in. Dis na wan kɔndishɔn we wi kin kɔl Patellar Tendinopathy.
Wetin na di rizin dɛn we kin mek wi gɛt dis kayn tin?
Di men rizin fɔ dis na di prɛshɔn we de na di ni ɔltɛm. Di risk kin bɔku mɔ pan kes dɛm lɛk dis:
- Spɔt: Dis kin apin mɔ pan spɔt dɛn we nid fɔ jomp ɛn rɔn bɔku. Fɔ ɛgzampul, volibol, baskɛtbɔl, ɛn trak ɛn fil atlet dɛn. Dis na di rizin we mek dɛn kɔl am "Jumper's Knee."
- Fɔ bigin fɔ du nyu ɛksesaiz program: If yu bigin fɔ du nyu ɛksesaiz program wantɛm wantɛm, mɔ if yu de rɔn pan tin dɛn we at lɛk kɔnkrit, di prɛshɔn we de na yu ni dɛn go bɔku.
- Tɛknik we nɔ kɔrɛkt: If yu yuz di we aw yu de tinap di rayt we we yu de du ɛksɛsayz ɔ ple spɔt, dat kin mek yu prɛs di tɛndon we yu nɔ nid.
- Bɔdi wet: As di bɔdi wet de go ɔp, di wet we wi ni dɛn gɛt fɔ bia wit ɛvri tin we wi de du de go ɔp bak. Dis kin bi bak wan tin wae de mek dis sik.
- di mכsul dεm we wik: if di mכsul dεm na di tכŋ εria (kwadriseps εn hamstrings) wik כ tayt, di prεshכn pan di patεla tεndon kin bכku.
Bɔku tɛm, dɔktɔ go tɛl yu fɔ tek fizik tritmɛnt fɔ dis sik. Dis min fɔ mek di mɔsul dɛn we de rawnd di ni strɔng ɛn ɛp fɔ mek di ni muv fayn fayn wan. Dis kin bi tru ɛksesaiz ɛn wan knee brace.
Ɛksesaiz we de ɛp fɔ mek pɔsin nɔ fil pen
Di bɛst pat na dat, sɔm simpul ɛgzampul dɛn de we yu kin du na os fɔ ɛp fɔ kɔntrol dis pen. Dɛn ɛgzampul ya kin mek di mɔsul dɛn we de rawnd di ni strɔng ɛn i kin mek dɛn ebul fɔ chenj mɔ.
Di tin we impɔtant pas ɔl: I rili impɔtant fɔ tɔk to yu dɔktɔ ɛn gɛt advays bifo yu bigin fɔ du dɛn ɛgzampul ya, bikɔs i go ebul fɔ tɛl yu us ɛgzampul dɛn we bɛtɛ fɔ yu bay aw yu sik bad.
Okay, so lɛ wi si wetin na dɛn ɛgzampul ya. Mɛmba se dɛn fɔ du dɛn tin ya sloslo ɛn wit kɔntrol. Nɔ rɔsh.
| Ɛksasayz | Aw fɔ du am (Steps) . |
|---|---|
| Kwadrisɛps & Hamstring strɛch | Fɔ di shɔl (Quadriceps): . 1. Ledɔm na yu bɛlɛ na grɔn. 2. Bɛnd wan ni ɛn briŋ yu il as klos to yu bɔdi as yu ebul. Hol yu leg wit yu an ɛn briŋ am kam nia am smɔl. 3. Hol dis posishon fo 10-20 sekond. Yu fɔ fil fayn strɛch na di fɔs pat pan yu shɔl. Fɔ di hamstring dɛn: 1. Ledɔm yu fes ɔp na grɔn. Lift wan leg stret ɔp as ay as yu ebul. 2. Kip yu ni dɛn stret ɛn nɔ bɛn, ɛn ol yu ni dɛn bak wit yu tu an ɔ tawɛl. 3. Pul di leg smɔl go bifo to di chɛst. Yu go fil gud strɛch na di ɔda pat na di shɔl. 4. Hol fɔ 10-20 sɛkɔn, dɔn ripit 2-3 tɛm. |
| Stret Leg Lift we yu kin yuz | 1. Ledɔm yu fes ɔp na grɔn. Kip di leg we de pen stret. 2. Tayt yu thigh moscles en rayz yu leg lek 45 digri of di floor. Nɔ bɛn yu ni. 3. Hol fɔ 1-5 sɛkɔn, dɔn smɔl smɔl briŋ yu leg bak na grɔn. 4. Du 2-3 rawnd fɔ 10 ripit. |
| Slayd dɛn na di wɔl | 1. Stand wit yu bak to wan wol. Put yu fut dɛn apat frɔm yu sholda ɛn lɛk 2 fit bifo di wɔl. 2. Bɛnd yu ni dɛn smɔl smɔl ɛn put yusɛf dɔŋ di wɔl. Lɔs am te yu ni dɛn bɛn lɛk 45 digri. 3. Hol fɔ 5 sɛkɔn, fil di strɛch na yu thigh mɔsul dɛm, witout ɛni pen na yu ni dɛm. 4. Kam bak op sloslo. 5. Du 2-3 rawnd fɔ 10-15 ripitishɔn. |
| Drɔp Skwat dɛn | 1. Stand stret wit yu leg dem hip-width apat. 2. Kip yu leg and ni stedi, slow slow lower yu sef laik se yu sidon fo chia. 3. Go as low as yu fit witout knee pen, and slow slow kam bak op. 4. Du 2-3 rawnd fɔ 10 ripit. |
Single Leg Knee Bɛnd dɛn
Dis na ɛksesaiz we at smɔl, so yu nid fɔ tek tɛm du am ɛn sloslo. Start bay we yu ol sɔntin lɛk tebul.
1. Stand pan di leg we de pen, ɛn es di ɔda leg smɔl bak ɛn kɔmɔt na grɔn.
2. Naw, bɛnd di ni fɔ di leg we tinap smɔl smɔl. I tan lɛk se yu go sidɔm na chia. Yu fɔ fil wet na yu shɔl mɔsul dɛn.
3. Dɔn, shift yu wet pan yu gud leg ɛn tinap sloslo.
4. Du dis 2-3 rawnd fɔ 10 tɛm.
Tin dɛn we yu fɔ mɛmba we yu de du dis ɛgzampul
Patellar Tendinopathy kin tek sɔm tɛm fɔ wɛl, so i impɔtant fɔ peshɛnt. If yu du dɛn ɛgzampul ya ɛvride, i go mek di mɔsul dɛn strɔng ɛn i go mek di ni dɛn ebul fɔ muv fayn fayn wan.
- Lisin to di pen: If yu ni de pen mɔ ɛn mɔ we yu de du ɛksɛsayz, stɔp am wantɛm wantɛm . Nɔ fos am.
- Start sloslo: Nɔ tray fɔ du bɔku tin wan tɛm. Start smɔl ɛn inkrisayz di amount de to de.
- Bifo yu du ɛksɛsayz: Bifo yu bigin fɔ du ɛksɛsayz, wam yu bɔdi bay we yu du sɔntin we simpul lɛk fɔ waka fɔ sɔm tɛm.
- Ays: Afta yu dɔn du ɛksɛsayz, if yu put ays na yu ni fɔ lɛk 15 minit, dat kin ɛp fɔ mek yu nɔ fil pen ɛn nɔ swel.
Fɔ mek yu nɔ gɛt dis sik, i rili impɔtant fɔ wam yusɛf ɛn strɛch ɔltɛm bifo yu du ɛksɛsayz, wɛr sɔpɔt fɔ yu ni if nid de, ɛn du ɛksɛsayz we fayn fɔ di bɔdi ɛvride.
Mɛsej we dɛn kin kɛr go na os
- Patellar Tendinopathy (Jumper’s Knee) na wan sik we de apin na di tεndon we de dכn di kneecap. Di men tin we kin mek i apin na we dɛn de prɛs am ɔltɛm.
- Dis sik kin kɔmɔn pan pipul dɛm wae de ple spɔt wae gɛt fɔ du wit bɔrku jomp, lɛk volibol ɛn baskɛtbɔl.
- Ɛksesaiz we de mek di mɔsul dɛn na di shɔl ɛn di lɔwa leg strɔng ɛn mek i ebul fɔ chenj, kin ɛp fɔ mek di pen nɔ bɔku.
- Bifo yu bigin ɛni ɛksesaiz program, mek shɔ se yu go to yu dɔktɔ.
- If pen de bɔku we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. Nɔ fos yusɛf fɔ ɛksesaiz tru di pen.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt