Yu na pɔsin we de rɔn? Ɔ yu dɔn ɛva wek na nɛt wit pen we yu nɔ ebul fɔ bia na yu leg? Sɔntɛm yu kin fil pen na yu leg, lɛk se yu tayt, ivin we yu jɔs tinap. Bɔku pipul dɛn na wi kɔntri dɔn gɛt dis ɛkspiriɛns. So, pan ɔl we wi ɔl se "leg," tide wi go tɔk bɔt ɛksaktɔli wetin dɛn bi, aw dɛn impɔtant to wi bɔdi, ɛn wetin de mek wi gɛt dɛn prɔblɛm ya.
Wetin rili na dis kaw mɔsul?
Fɔ tɔk am simpul wan, yu hamstrings na di mɔsul dɛn we de na di bak pat pan yu leg, we de dɔŋ di ni. Dɛn de biɛn di big bon we de bifo yu leg, we na di tibia.
pan tap we wi jכs kכl am "kenda," dis na fכ tru wan kכmbaynshכn fכ tri men mכsul dεm. Dɛn na:
1. Gastrocnemius we de na di bɔdi
2. Soleus we de na di wɔl
3. Plantaris we de na di bɔdi
Dɛn tri mɔsul dɛn ya de wok togɛda fɔ ɛp yu fɔ du bɔku tin dɛn lɛk fɔ waka, rɔn, jomp, tinap pan yu fut finga dɛn, ɛn bɛn yu anklɛ.
Wetin na di bɛnifit dɛn we mɔsul gɛt fɔ wi bɔdi?
Imajin, yu de waka na strit, de rɔn afta bɔs, jomp ɔp ɛn kech bɔl we yu de ple kriket wit yu padi dɛm... Insay ɔl dɛn tin ya, dɛn mɔsul ya de push yu fɔ go bifo ɛn gi yu spid.
Nɔto dat nɔmɔ:
- Balans we yu tinap: Dɛn mɔsul ya kin ɛp bɔku fɔ sɔpɔt yu bɔdi wet ɛn fɔ mek yu stebul we yu tinap.
- Muvmɛnt: Dis impɔtant fɔ tin dɛn lɛk fɔ rɔta yu anklɛ, fɔ bɛn yu fut dɔŋ (lɛk fɔ step pan di aksilarayt na motoka), ɛn fɔ mek yu ni stebul.
Fɔ tɔk am simpul wan, di ni na impɔtant tin fɔ mek wi ɔl bɔdi balans, jɔs lɛk aw wi leg dɛn de muv.
Mek wi tek wan klos luk pan di pat dem fo di Kende.
As wi bin dɔn tɔk, tu men mɔsul dɛn de na di glut dɛn ɛn wan we smɔl.
Gastrocnemius we gɛt di sik
Dis na di big big mɔsul we wi kin si wit di yay, rayt ɔnda wi skin, rayt ɔp di ni. If yu luk yu leg smɔl, na dis wan we tan lɛk bɔl ɛn sɔkɛt frɔm di bak. I gɛt tu ed. Dat min se, tu pat. wan de stat na di insay pat pan yu thigh bon (femur), εn di כda wan de na do εn kam dכn εn kכnekt to di Akilis tεndon, we na wan strכng pat pan di tisu we de oba yu il.
Bikɔs dis mɔsul de krɔs yu ni ɛn yu anklɛ jɔyn dɛn, i kin wund smɔl pas di ɔda wan dɛn.
Soleus we de na di wɔl
dis na brayt, flat mכsul we de jis dכn di gastrocnemius mכsul we de oba, we dip sכmtεm. i de stat jכs dכn di kכn, εn i de kam dכn bak εn atak di Akilis tεndon insεf. Bikɔs i jɔs de krɔs di anklɛ jɔyn, i nɔ kin izi fɔ mek i wund. I de ɛp yu bak fɔ kɔntinyu fɔ tinap we yu de waka ɛn rɔn.
Plantaris we dɛn kɔl Plantaris
Apat frɔm dɛn tu big mɔsul dɛn ya, wan ɔda smɔl, tin mɔsul de we de rɔn bitwin dɛn. Dɛn kɔl am di plantaris. Bɔt di strenj tin na dat, dis nɔto so fɔ ɔlman. Akɔdin to sɔv, dis mɔsul nɔ de insay lɛk 10% pan pipul dɛn frɔm we dɛn bɔn dɛn. Bɔt i nɔ kin rili afɛkt di we aw di bɔdi de wok.
di mεdikal nem fכ dεn tri mכsul dεm ya tכgeda na triceps surae.
Wetin mek wi ni dɛn kin at? Di rizin dɛn we kin apin mɔ
Bɔku tin dɛn de we kin mek pɔsin fil pen na in nɛk. Lɛ wi luk sɔm pan di wan dɛn we impɔtant pas ɔl ɛn we kɔmɔn.
| Pozishɔn | Fɔ tɔk am simpul wan... |
|---|---|
| Mɔsul dɛn we de strɛch | Dis na di tin we kin mek pɔsin gɛt dis sik. Dis na we di mɔsul fayv dɛn strɛch pasmak ɔ rɔtin. Fɔ ɛgzampul, if yu bigin fɔ rɔn tu fast wantɛm wantɛm, ɔ if yu ple spɔt we nid fɔ stɔp wantɛm wantɛm ɔ chenj di say we yu de go (e.g., futbɔl, volibol, baskɛtbɔl, kriket), dis kin apin. |
| Kramp na di Leg | Dis na sɔntin we bɔku pipul dɛn dɔn ɛkspiriɛns. Di mɔsul dɛn kin tayt wantɛm wantɛm wit pen we pɔsin nɔ kin ebul fɔ bia. Dis kin apin na de ɔ na nɛt. We yu nɔ gɛt wata na yu bɔdi, we yu gɛt bɛlɛ, sɔm mɛrɛsin dɛn, ɛn ɔda tin dɛn we kin apin to yu sik kin mek yu gɛt dis. |
| Tɛnis Leg | dis na spεshal injuri to di gastrocnemius mכsul we de tכp. I gɛt in nem bikɔs bɔku tɛm i kin apin we dɛn es di leg wantɛm wantɛm ɛn bɛn di fut we dɛn de du tɛnis. Bɔt nɔto jɔs tɛnis nɔmɔ i de du; i kin apin na ɛni spɔt. |
| Di sik we dɛn kɔl Compartment Syndrome | Dis na wan sik we rili denja we nid fɔ go na dɔktɔ kwik kwik wan. Afta big aksidɛnt (lɛk we yu bon brok) ɔ we yu du ɛksɛsayz pasmak, di prɛshɔn we de insay di mɛmbran we de rawnd di mɔsul kin go ɔp bad bad wan. Dis kin mek di blɔd nɔ de flɔ ɛn ɔksijɛn nɔ de, ɛn dis kin mek di mɔsul pwɛl sote go. |
Aw kɔmɔn tin dɛn ya kin apin?
Wan pan di mɔskul ɛn skel injury dɛn we atlet dɛn kin gɛt na we dɛn hamstring strɛs. Apat frɔm dat, di hamstring strayn dɛn bak kin rili kɔmɔn. Di risk fɔ dis kin bɔku mɔ we pɔsin de ol. Akɔdin to sɔv, 75% pan pipul dɛm wae dɔn pas 50 ia dɔn gɛt wan hamstring strɛs sɔm tɛm na dɛn layf.
Wetin na di sayn dɛm wae kin sho se yu gɛt prɔblɛm wit di skin?
If prɔblɛm de wit yu kalf mɔsul dɛm, yu kin gɛt sɔm sayn dɛm lɛk dis:
- Chɛst pen, filin fɔ tayt ɔ tayt. Dis pen kin bi shap pen we kin kam wantɛm wantɛm, ɔ kin bi dɔl pen we kin go ɔp smɔl smɔl.
- Limitɛd muvmɛnt. I nɔ izi fɔ muv, bɛn, ɔ waka fayn. Fɔ fil se yu mɔsul dɛn wik.
- Wan lumpy, twist apinans. Dis kin apin we wan mɔsul dɔn rɔtin.
- Tɛnd ɔ tɔn blu/pepul lɛk brus.
Aw wi kin mek wi ia gɛt wɛlbɔdi ɛn strɔng?
Bɔku pan di prɔblɛm dɛn we kin apin to dɛn tit, pɔsin kin ebul fɔ avɔyd am. If yu fala dɛn simpul advays ya, yusɛf go ebul fɔ mek yu tit dɛn fayn.
- Mek yu gɛt wɛlbɔdi: As yu de gɛt mɔ wet, di ɛkstra prɛshɔn we de na yu leg dɛn de go ɔp, ɛn dis de mek yu mɔsul dɛn strɛs mɔ ɛn mɔ. If yu Bɔdi Mas Indeks (BMI) pas 25, tɔk to yu dɔktɔ bɔt wan wɛlbɔdi wet fɔ yu.
- Stay Hydrated: If yu drink inof wata ɛn wata ɔl di de, dat kin ɛp fɔ mek yu nɔ gɛt tin dɛn lɛk we yu nɔ gɛt wata.
- Pripia gud gud wan bifo yu du ɛksɛsayz (Warm-up & Stretch):Bifo yu bigin fɔ du ɛksɛsayz, du 5-10 minit fɔ wam-ap ɛn strɛch. Di mɔsul dɛn we wam nɔ kin wund.
- Tek tɛm wit di mɛrɛsin dɛn we yu de tek: Sɔm mɛrɛsin dɛn (e.g., sɔm mɛrɛsin dɛn we de mek yu nɔ gɛt bɔku kɔlɔstrel) kin mek yu mɔsul dɛn pen ɔ yu ed kin tɔn to yu ed as sayd ɛfɛkt. If yu gɛt ɛni wan pan dɛn tin ya, tɔk to yu dɔktɔ bɔt am.
Ustɛm a fɔ go to dɔktɔ if a gɛt trot we de at?
Wan simpul pen ɔ smɔl pen go stɔp afta yu dɔn rɛst fɔ wan ɔ tu dez ɛn drink bɔku wata.
Bɔt if di pen nɔ stɔp afta yu dɔn rɛst tu ɔ tri dez, if i wɔs, ɔ if di pen so bad dat yu nɔ ebul fɔ waka, dat min se yu fɔ go mɔs go to yu dɔktɔ.
Bikɔs sɔm tɛm dɛn de pen na yu leg kin bi sayn fɔ wan sik we rili siriɔs, lɛk we blɔd de klɔt (Dip Vein Thrombosis - DVT), we di nerv dɛn dɔn pwɛl, ɔ Akilis Tɛndonayt.
If yu gɛt dɛn sik ya, go to tritmɛnt wantɛm wantɛm!
If yu gɛt wan ɔ mɔ pan dɛn sik ya, go to dɔktɔ wantɛm wantɛm ɔ go na di ɔspitul Imejɛnsi Dipatmɛnt (ETU) we de nia yu.
- Di skin kin swel, rɛd, chenj in kɔlɔ (rɛd, pepul, brawn, ɔ blak), ɔ i kin fil pen .
- Yu an ɔ yu leg nɔ de fil fayn ɔ yu nɔ de fil fayn .
- Fɔ fil so wik dat yu nɔ ebul fɔ muv yu leg.
Dɛn tin ya kin bi sayn fɔ se yu gɛt siriɔs sik, so nɔ ignore dɛn.
Mɛsej we dɛn kin kɛr go na os
- Yu hamstring mɔsul dɛm na impɔtant pat pan di tin dɛm we yu kin du ɛvride lɛk fɔ waka, rɔn, ɛn tinap.
- Sprain ɛn strayn kin rili kɔmɔn, bɔt dɛn kin avɔyd am bɔku tɛm if yu pripia fayn fayn wan ɛn gɛt wɛlbɔdi abit.
- I rili impɔtant fɔ mek yu wam yusɛf bifo yu du ɛksɛsayz, drink bɔku wata, ɛn mek yu gɛt wɛlbɔdi.
- Nɔ ɛva ignore trot we de at we nɔ de go insay sɔm dez, we de wɔs, ɔ we gɛt ɔda sayn dɛn lɛk fɔ swel ɔ fɔ chenj in kɔlɔ. Si yu dɔktɔ wantɛm wantɛm.
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