Yu kin rol yu anklɛ bak wantɛm wantɛm we yu de waka na strit, we yu de go ɔp ɔ dɔŋ stej, ɔ ivin jɔs tinap? Ɔ yu kin fil smɔl pen ɔ stif we yu bigin frɔm di ɔdasay na di anklɛ eria te di anklɛ stret? Dis na prɔblɛm dɛn we bɔku pipul dɛn kin gɛt na wi kɔntri. Sɔm pipul dɛn nɔ kin pe atɛnshɔn tumɔs to dis. Dɛn jɔs de tink se, "A dɔn rol mi leg bak." Bɔt dis we aw di anklɛ kin rɔl bɔku tɛm ɛn di pen we kin kam wit am kin de gi wi tin fɔ no bɔt sɔntin we impɔtant. Dat na di wik we di ‘Peroneus Longus’ mכsul we de na wi leg wik.
Wetin na Pɛroniɔs Lɔngɔs? Lɛ wi ɔndastand am rili simpul wan.
Okay, naw yu go mɔs de tink, wetin na strenj nem dis. di Peroneus Longus na wan rili imכtant mכsul we de stat na di כdasay na wi leg, dכn di kכn, na di shin, εn go tru di ankכl εn kכnekt to di fut. fכ bi prεsis, i de stat na di tכp pat pan di sכmכl bon (fibula) we de na di bak pat pan wi shin.
Tink bɔt am lɛk wan strɔng rɔba band we dɛn tay pan wi leg. Dis mɔsul gɛt tri men wok dɛn:
1. Anklɛ muvmɛnt: Dis mɔsul de ɛp we wi de rɔta wi anklɛ dɛn bak ɛn go bifo, ɛn we wi de es ɛn dɔŋ wi anklɛ dɛn.
2. Ep fכ fleks di fut: Dis de εp fכ tכn di fut dכn εn kכmכt.
3. Fɔ mek wi kɔntinyu fɔ balans: Dis mɔsul de ple big pat fɔ mek wi tinap stret ɛn nɔ de ledɔm na wan say we wi de waka, rɔn, ɔ tinap, mɔ na grɔn we nɔ ivin.
Fɔ tɔk am simpul wan, di Peroneus Longus na hiro we nɔ de tɔk ɛn we de wok fɔ mek yu bɔdi balans.
Us disɔda kin gɛt fɔ du wit dis mɔsul?
We dis mɔsul wik, ɔ i wund bikɔs i yuz am pasmak, difrɛn prɔblɛm dɛn kin kam. Lɛ wi tek wan luk pan wetin dɛn bi.
| Injuri Nem fɔ di pɔsin | Simply put... (Simpul Ɛksplen) |
|---|---|
| Prɔnial Tɛndonayt | swel εn pen na di tεndon we de kכnekt di mכsul to di fut. Dis kin apin to atlet ɛn di wan dɛn we de waka fɔ lɔng tɛm. |
| Anklɛ Sprain we dɛn kɔl | we di ankכl rol insay wan wan, dis mכsul εn di ligament dεm we de wit am na di כdasay de pul. |
| Mɔsul dɛn we de strɛch | Wan mɔsul we de strɛch pasmak bikɔs ɔf wan akshɔn we de apin wantɛm wantɛm. |
| Tεndon Subluksεshכn | wan tεndon we de kכnekt mכsul to tεndon dεn de pul am kכmכt na in ples. Dis na sik we rili siriɔs. |
| Os Pɛroniɔm Sindrɔm | pen we de asai wit wan sכm εkstra bon (os peroneum) insay di tεndon fכ dis mכsul. |
Yu si, nɔto so? Ivin if yu jɔs tink se "yu leg dɔn twist," difrɛn rizin kin de biɛn am. Na dat mek i rili impɔtant fɔ mek dis mɔsul strɔng.
Simpul eksasaiz fɔ mek di Peroneus Longus mɔsul strɔng
Di men gol fɔ mek dis mɔsul strɔng na fɔ mek i balans fayn ɛn fɔ mek i nɔ gɛt injury tumara bambay. If yu dɔn ɔlrɛdi de wɛl frɔm injuri, yu kin yuz dɛn ɛgzampul ya bak fɔ ɛp fɔ mek yu wɛl. Bɔku pan dɛn ɛgzampul ya, yu kin du am na os we yu nɔ gɛt ɛni ɔda tin fɔ du.
1. Kɔyn Mɛtɔd (Kwata Il Rays) .
Dis na simpul ɛgzampul we yu kin du ɛnisay. Pan ɔl we di nem se "Quarter", yu kin yuz kɔyn lɛk 5 rup kɔyn.
- Step 1: Tinap biɛn chia wit yu an dɛn na di bak pat pan di chia. put wan kכyn כnda di bon dכn di big tכ (fכs mεtatarsal) fכ wan fut.
- Step 2: Naw, ol di chia, balans yusɛf, ɛn es yu ɔda leg kɔmɔt na grɔn smɔl. Yu ful wet de naw na di leg we de ɔp di kɔyn.
- Step 3: Lif yu il smɔl smɔl jɔs ɔp di grɔn. Da tɛm de, prɛs di kɔyn fayn fayn wan na grɔn wit di bon ɔnda yu big fut. Hol am fɔ 3-5 sɛkɔn.
- Step 4: We yu nɔ muv yu anklɛ, slow slow fɔ put yu il bak dɔŋ.
Tray fɔ du dis 8-10 tɛm na ɛni say, 2 ɔ 3 rawnd lɛk dat.
Difrɛns: If dis tu at, instead fɔ es wan leg, kip ɔl tu yu fut dɛn na grɔn ɛn es ɔl tu di il dɛn di sem tɛm. Di wet fɔ sheb ivin na ɔl tu di say dɛn. Yu kin du dis bak we yu sidɔm na chia.
2. Di we aw yu de yuz rɔba band (Band Heel Raise) .
Dis tan lɛk di ɛgzampul we de ɔp, bɔt na ya yu nid wan rɛsistɛns band.
- Step 1: Lɛk di ɛgzampul we de ɔp, tinap biɛn chia ɛn put kɔyn ɔnda di fɔs mɛtatarsal na wan fut. Naw put wan ɛnd pan di rɔba band na di midul pan da fut de ɛn rap di ɔda ɛnd kɔmɔt na di sayd, fa frɔm yu bɔdi (e.g., rawnd wan tebul leg).
- Step 2: Hol di chia, balans yusɛf, ɛn put ɔl yu wet pan da leg de.
- Step 3: Agens di pul we di rɔba band de pul, kip yu anklɛ stret ɛn es yu il smɔl. Pres di kɔyn fayn fayn wan pan di bon we de ɔnda yu big fut. Hol am fɔ 3-5 sɛkɔn.
- Step 4: Slow slow yu il dɛn bak dɔŋ.
Du dis 8-10 tɛm na ɛni say, 2-3 rawnd.
3. Anklɛ/Fut Ɛvɛshɔn
Evεshכn na di akt fכ tכn di fut kכmכt frכm di bכdi na di ankכl. Speshal, yu smɔl fut de pɔynt na do ɛn ɔp. Dis kin rili mek di Peroneus Longus mɔsul strɔng.
- Step 1: Sidɔm na grɔn wit yu leg dɛn stret. Put tawɛl ɔ rɛsistɛns band rawnd di bɔt ɔf yu fut, jɔs dɔŋ yu fut finga dɛn.
- Step 2: Naw, tɔn yu fut dɛn smɔl smɔl na do we yu de pul dɛn na di sayd dɛn.
- Step 3: Slow slow bring yu fut bak to di senta.
- Step 4: Du dis 12-20 tɛm, 2-3 rawnd.
If yu de yuz tawɛl, yu kin du am bak as isometrik ɛgzampul. Dat min se, swɛt yu fut na do, ol am fɔ 30 sɛkɔn, dɔn lɛf am. Du dis 2-3 tɛm na ɛni say.
4. Balans pan Wan Fut
Dis na wan pan di ɛgzampul dɛn we simpul ɛn we go wok fayn. wan pan di men wok dεm we di Peroneus Longus mכsul de du na fכ mεnten bεlε. So dis ɛksesaiz de rili ɛp fɔ mek da abiliti de bɛtɛ.
- Step 1: Stand nia tebul ɔ kɔnta ɛn es wan leg kɔmɔt na grɔn. Yuz di mɔsul dɛm na di bɔt ɔf di leg we de na grɔn fɔ mek yu balans.
- Step 2: Hol dis posishon fo 30 sekond.
Ripit dis 2-3 tɛm na ɔl tu di say dɛn.
Difrɛns: If yu want fɔ mek dis at, yu kin du am we yu tinap pan sɔntin we saf, lɛk pilo, ɔ bay we yu lɔk yu yay, ɔ bay we yu es yu an ɔp wit yu finga dɛn.
Tin dɛn we yu fɔ mɛmba we yu de du dis ɛgzampul
Mɛmba se if yu de wɛl frɔm injuri, yu fɔ bigin rili sloslo. Yu gol fɔ bi fɔ mek di mɔsul strɔng ɛn nɔ pwɛl am mɔ. So stat wit smɔl nɔmba fɔ ripit ɛn smɔl smɔl fɔ mek di ripit dɛn bɔku.
Di tin we impɔtant pas ɔl: If yu gɛt pen we yu nɔ go ebul fɔ bia we yu de du dis ɛgzampul, if yu fil se yu leg wik, ɔ if i tan lɛk se di pen de bɔku, .Mek shɔ se yu go to yu dɔktɔ fɔ advays. Yu kin nid fɔ gɛt ɛp frɔm pɔsin we de mɛn yu bɔdi.
If yu ad dɛn simpul ɛgzampul ya to yu ɛvride rutin, yu go mɔs ebul fɔ pul di anklɛ rɔl ɔltɛm ɛn di pen we gɛt fɔ du wit am, ɛn yu go gɛt strɔng ɛn stebul leg dɛn.
Mɛsej we dɛn kin kɛr go na os
- di Peroneus Longus na wan mכsul we de na di bak pat pan yu shin we implεnt fכ di bכdi bεlε εn di ankכl muvmεnt.
- If yu de rol yu anklɛ bɔku tɛm, di tin we kin mek yu gɛt dis mɔsul kin wik.
- dis mכsul kin strכng tru simpul εksεsayz dεm we dεn kin du na os (il rayz, εvεshכn, bεlεns).
- Ɔltɛm bigin fɔ du am sloslo we yu de bigin fɔ du ɛksɛsayz. Lisin to yu bɔdi.
- If di pen de bɔku ɔ i nɔ go ebul fɔ bia we yu de du ɛksɛsayz, stɔp wantɛm wantɛm ɛn go to yu dɔktɔ advays.
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