Yu gɛt injuri bak na yu hamstring? Lɛ wi lan bɔt am.

Sɔntɛnde, yu kin fil shap pen na yu bak pat na yu shɔl we yu de ple spɔt, rɔn, jomp, ɔ du sɔntin wantɛm wantɛm? o yu yehri "pop" saon wan wan en yu noh ebul ivin stret yu leg? Dis na wetin wi kin kɔl bɔku tɛm hamstring injury , ɔ hamstring muscle strain. Lɛ wi tɔk bɔt dis smɔl mɔ tide.

Wetin na dɛn hamstring ya? (Wetin na Hamstrings?)

Fɔ tɔk am simpul wan, di hamstrings na tri men mɔsul grup dɛn we de biɛn yu shɔl . Dis na sɔm pan di mɔsul dɛn we big ɛn strɔng na yu shɔl. Dɛn hamstring mɔsul dɛn ya kin ɛp fɔ du bɔku pan di muvmɛnt dɛn we wi kin mek wit wi leg dɛn, lɛk fɔ rɔn, jomp, bɛn, ɛn fɔ skwatin . Bikɔs dɛn kin yuz bɔku pawa ɛn tek bɔku pawa, dɛn kin wund pas ɔda mɔsul dɛn. Tink bɔt am, we yu rɔn fast wantɛm wantɛm fɔ kech bɔl we yu de ple kriket, ɔ we yu de rɔn afta bɔs, dɛn mɔsul dɛn ya kin ɛp fɔ gi yu da spid de.

Difrɛn gred dɛn de fɔ injury na di hamstring? (Grɛd dɛn fɔ di Hamstring Injuri)

Yɛs, na so i bi. Dɔktɔ dɛn kin klas di hamstring injury dɛn bay aw dɛn dɔn pwɛl di mɔsul ɛn aw fa i dɔn rɔtin. Tri men lɛvul dɛn de:

• Gret 1: Dis na di mildest level. Di mɔsul fayv dɛn kin jɔs rɔtin smɔl. Pan ɔl we nɔr big pen nɔr de, yu kin fil sɔm kayn pwɛl hat ɛn stif. Yu go ebul fɔ kɔntinyu fɔ ple spɔt, bɔt di pen go kam leta.
• Gret 2: Dis na mɔdaret injuri. di mכsul dεm we de sכmtεm de te (wan pat pan di tεm dεm). Di pen kin tranga, ɛn i nɔ kin izi fɔ waka. Sɔntɛm i kin gɛt swel ɛn brus. Na dis tɛm ya, di atlet fɔ stɔp fɔ ple.
• Gret 3: Dis na di lɛvul we rili siriɔs. Na ya di mɔsul dɔn rɔtin kpatakpata. I kin gɛt bad bad pen, i kin swel bad bad wan, ɛn i kin at fɔ yuz di leg. Yu nɔ go ivin ebul fɔ tinap wit wet na yu leg.

Wetin na di sayn dɛm we pɔsin kin gɛt we i pul di hamstring? (Symptoms of wan hamstring we dɛn pul)

If yu pul wan hamstring, yu kin gɛt wan ɔ mɔ pan dɛn sayn ya. Dɛn sayn ya go difrɛn difrɛn wan bay aw di injury siriɔs.

• Wan shap pen we kin apin wantɛm wantɛm na di bak pat na di shɔl.
• Yu kin notis se di mɔsul dɔn gɛt wan swɛlin ɔ yu kin fil am na yu an.
• Brus (we de chenj di kɔlɔ na di skin to blu ɔ pepul sɔm awa afta yu dɔn wund).
• wan "pop" sens (dis kin kכmכn mכst pan siriכs injuri, i.e., gred 2 כ 3).
• Di mɔsul dɛn we de shek shek`(muscle spasms)` - dis min se di mכsul dεm de fil lεk se dεn de kכntinyu fכ tayt εn twit.
• Fɔ fil se yu mɔsul dɛn stif , mɔ na mɔnin.
• Pen na di bak pat na di shɔl , mɔ we yu de swing yu leg, bɛn yu ni, we yu de klaym stej, ɔ we yu de rɔn.
• Pen usay di bכtכk εn di tכŋ dεm de mit we yu sidɔm (di pen kin sכbכt we yu nכ put wet na da say de).
• De swɛl.
• Fɔ gɛt sɔri-at we pɔsin tɔch am .
• I nɔ kin izi fɔ muv di leg, fɔ ɛkstɛnd am, ɔ fɔ mek di ni stret ɔl.

Sɔntɛnde dis pen kin bigin na di bak pat na di shɔl ɛn i kin rayt to di groin, di bɔt, ɔ di lכw leg.

We yu gɛt siriɔs injury (Gred 2 ɛn Gret 3), yu go mɔs fil se di trɛnk dɔn go dɔŋ na di hamstring mɔsul dɛn na di leg we wund .

Wetin mek dɛn hamstring injury ya kin apin? (Di tin dɛn we kin mek pɔsin injuri na di Hamstring)

Fɔ tɔk am simpul wan, dis injuri kin apin we dɛn put wan pawa we tu big fɔ mek di hamstring mɔsul dɛn ebul fɔ handle wan tɛm. Tink bɔt am, wi mɔsul dɛn gɛt bɔku smɔl smɔl fayv dɛn we jɔyn togɛda. Wan limit de fɔ wetin dɛn fayv ya kin ebul fɔ bia. If dɛn strɛch dɛn pas da limit de, dɛn go te.

Bɔku tɛm, dis kin apin lɛk aksidɛnt we dɛn de ple spɔt .

• We yu bigin fɔ rɔn fast wantɛm wantɛm (sprinting).
• We yu ridyus di spid we yu de rɔn wantɛm wantɛm.
• We yu de jomp.
• We yu de chenj dairekshɔn wantɛm wantɛm.
• We yu de strɛch pasmak, fɔ ɛgzampul, pɔsin we de dans ɔ pɔsin we de rɔn fɔ mek i nɔ ebul fɔ du sɔntin.

Bɔt dis kin apin ɛnitɛm we dɛn put pawa pasmak pan di hamstring dɛn. fכ egzampl, sכmtεm wi kin slip εn fכl pan say we slip, insay wata כ pan ays, εn wan wan tεm wi leg dεm kin spre big wan ("di split dεm"), we kin te di hamstring mכsul dεm. Ɔ i kin apin we wi es sɔntin ɛn bɛn di rɔng we.

Udat kin gɛt dis hamstring injury? (Di tin dɛn we kin mek pɔsin gɛt prɔblɛm)

Di men tin we kin mek yu gɛt injury na yu hamstring na we yu de mek yu bɔdi wok wantɛm wantɛm. Yu kin gɛt dis injuri if yu:

• We yu kin fil taya wantɛm wantɛm pas aw yu kin taya na wokples .
• If di bɔdi in fleksibiliti nɔ bɔku , i impɔtant fɔ wam yusɛf fayn fayn wan bifo yu du ɛksɛsayz ɛn kol afta yu dɔn du ɛksɛsayz.
• If yu inkrisayz yu eksasaiz rutin ɔ trenin patɛn wantɛm wantɛm (e.g., wantɛm wantɛm inkrisayz di distans we yu de rɔn ɔ di wet we yu de es).
• We yu bigin wan nyu spɔt, yu de du am we yu nɔ tren yu fayn ɔ yu nɔ gɛt di rayt tin fɔ yuz .
• Di mɔsul dɛn we nɔ balansIf na so, dat min se if di kwadriseps mכsul dεm na di fכnt pat na di tכŋ strכng pas di hamstring dεm na di bak, di hamstring dεm kin inju izi wan.
• If yu bin dɔn gɛt injuri na yu hamstring bifo. If yu dɔn gɛt injury wan tɛm, yu go gɛt am bak if yu nɔ wɛl fayn.
• Wit di ej. Yɔŋ pikin dɛm, pikin dɛm we de gro, ɛn big pipul dɛm bak kin gɛt mɔ risk as di mɔsul dɛm we de fleksibul de go dɔŋ.
• We yu gɛt mɔsul dɛn we dɔn taya . We yu taya, i nɔ kin izi fɔ mek yu mɔsul dɛn bia wit di pawa we kin kam wit am.

Di tin we impɔtant pas ɔl na fɔ mek yu bɔdi wok smɔl smɔl. As yu trɛnk ɛn yu kin ebul fɔ chenj chenj, smɔl smɔl yu fɔ mek di wet we yu de es, di distans we yu de rɔn, ɛn di trenin we yu de du mɔ.

Pan ɔl we ɛnibɔdi kin pul in hamstring, i kin apin mɔ pan atlet dɛn. Yu go de pan denja mɔ if yu du dɛn tin ya:

• Jɔm spɔt - lɛk volibol ɛn baskɛtbɔl.
• Kontakt spɔt - lɛk rɔgbi ɛn futbɔl.
• Spɔt we nid fɔ muv wantɛm wantɛm, fast, we de bɔn - 100m, 200m rɔna, tɛnis pleya.
• Rɔn, mɔ fɔ di wan dɛn we de rɔn fast pas di wan dɛn we de rɔn fɔ lɔng tɛm.

Aw dɔktɔ kin no if pɔsin gɛt injury na in hamstring? (Diagnosis) .

Bɔku tɛm dɔktɔ kin no if yu gɛt injuri na yu hamstring bay we i du ɛgzam fɔ yu bɔdi . Dis min se di dɔktɔ go muv yu leg, luk yu, ɛn chɛk fɔ si if yu de fil pen, swel, ɛn brus. Dɛn go aks yu bak fɔ du difrɛn muvmɛnt dɛn.

Bɔt dɛn kin du sɔm imej tɛst dɛn fɔ no di rayt say we di injuri ɛn fɔ gɛt mɔ infɔmeshɔn.

"Di dɔktɔ go aks yu wetin na yu simptom ɛn aw lɔng yu dɔn gɛt am. If yu no, tɛl mi if i apin we yu bin de ple spɔt ɔ du sɔntin we spɛshal, ɛn wetin yu bin de du da tɛm de. Yu fɔ tɛl di dɔktɔ bak if yu bin ebul fɔ kɔntinyu fɔ du dɛn tin dɛn de afta di injuri, ɔ if di pen bin so bad dat yu nɔ bin ebul fɔ ivin waka."

Di dɔktɔ kin yuz bɔku tɛst fɔ si aw di injuri bɔku ɛn di damej we de rawnd di hamstring:

• X-ray: pan ɔl we dis nɔ kin si di mɔsul dɛn, i kin luk fɔ smɔl pat pan bon we dɔn kɔmɔt (avulsion fracture) usay di hamstring de atak di bon. Sɔm hamstring injury kin kam bak wit fraktrɔs.
• MRI: Dis na rili klia we fɔ si aw di mɔsul dɛn dɔn pwɛl, aw di wata we de kɔmɔt na di bɔdi dɔn pwɛl, ɛn ɛni blɔd we de kɔmɔt. Bɔku tɛm, dɛn kin du MRI fɔ pɔsin we gɛt siriɔs injury.
• Ultrasound tɛst: .Dis kin chɛk bak fɔ tin dɛn lɛk we di mɔsul dɛn de kray ɛn we blɔd de klɔt. Dɛn kin du am kwik ɛn izi pas MRI.

Wetin dɛn kin du fɔ trit di hamstring we dɛn pul? (Tritmɛnt)

Bɔrku tɛm, yu kin trit wan smɔl (grɛd 1) hamstring strayn na os. Bɔt di strayn dɛn we rili siriɔs (grɛd 2 ɛn 3) kin nid fɔ gɛt mɔ tritmɛnt. Yu dɔktɔ go tɛl yu aw fɔ ɛp yu fɔ kɔntrol yu sik dɛn ɛn mɛn yu hamstring we dɔn rɔtin. Dɛn tritmɛnt ya kin bi:

• RAYS we fɔ du am: Dis na di we we pipul dɛn sabi pas ɔl ɛn we dɛn kin yuz trade trade. I rili impɔtant insay di fɔs 24-72 awa we yu wund.
• Rɛst: Rɛst di leg we dɔn wund. Nɔ muv am tumɔs ɔ put wet pan am. Sɔntɛm yu go nid fɔ yuz stik dɛn.
• Ays: Put ays fɔ 15-20 minit bɔku tɛm insay di de. Nɔ put ays dairekt pan di skin, rap am wit klos. Dis go mek yu nɔ swel ɛn nɔ fil pen.
• Kɔmpreshɔn: Put ɛlastik bandej pan di say we yu wund fɔ mek i tayt bɔt nɔ fɔ stɔp di blɔd fɔ flɔ. Dis go ɛp fɔ kɔntrol di swɛlin.
• Ɛlevɛshɔn: Ɛnitɛm we i pɔsibul, kip yu leg ɔp pas yu at. Yu kin kip pilo pan am. Dis go mek bak di swel nɔ bɔku.

• Di tin dɛn we de mek yu nɔ fil pen: Yu dɔktɔ kin gi yu tin dɛn we de mek yu nɔ fil pen lɛk paracetamol ɔ nonsteroidal anti-inflammatory drugs (NSAID) lɛk ibuprofen. Dɛn tin ya kin ɛp fɔ ridyus di pen ɛn swɛlin.

• Fizik tritmɛnt (PT): Fizik tritmɛnt impɔtant bifo yu bigin fɔ tren bak ɔr ɔda tin dɛn fɔ du wit yu bɔdi. Bɔku tɛm, dis kin nid fɔ du am, mɔ fɔ di wan dɛn we gɛt bad bad injury. Wan dɔktɔ we de mɛn yu bɔdi go mek yu yon plan fɔ wɛl fɔ ɛp yu fɔ gɛt trɛnk bak, fɔ ebul fɔ chenj, ɛn fɔ wok na yu hamstrings. Dis go inklud difrɛn ɛksesaiz ɛn strɛch.

• MIT we fɔ du am: MIT tinap fɔ Muvmɛnt, Ɛksesaiz, Analjɛsia, ɛn Tritmɛnt. Sɔm nyu tiori dɛm se fɔ stat ɛksɛsayz ɛn muvmɛnt we yu kin kɔntrol, we yu kin telɛ as kwik as yu ebul, pas fɔ yuz di ‘rɛst’ pan di RICE we, i kin mek di hilin prɔses kwik. Bɔt dɛn fɔ du dis ɔnda di gayd we dɔktɔ ɔ pɔsin we de mɛn yu bɔdi go gi.

• Ɔpreshɔn fɔ di hamstring:yu go lεk כnli nid כpεrayshכn if yu gεt siriכs (grεd 3) hamstring tεar, spεshal wan if di mכsul dכn kכmplit sεparayt frכm di bon (wan ``avulsion injury''), כ if di mכsul dכn kכmplit wan tכr tru di midul. If yu nɔ ebul fɔ waka, yu gɛt bɔku swel, ɛn yu gɛt brus, go to dɔktɔ wantɛm wantɛm.

"Ask dɔktɔ us tritmɛnt we bɛtɛ fɔ yu. Sɔntɛnde yu kin yuz di `RAIS` we fɔ di fɔs dez, dɔn smɔl smɔl yu kin ad sɔm pan di `MEAT` we."

Ustɛm a fɔ go to dɔktɔ?

If yu gɛt sayn dɛn we de sho se yu dɔn wund yu hamstring fɔ pas sɔm dez , ɛn di tritmɛnt dɛn we yu de gi yu na os nɔ ɛp, yu fɔ rili go to dɔktɔ.

Si dɔktɔ wantɛm wantɛm, mɔ we i kam pan dɛn kayn tin ya:

• If bad bad pen de.
• If yu nɔ ebul fɔ muv yu leg, yuz am, ɔ tinap wit wet pan am.
• If big big swel ɔ brus de na di say we yu wund.
• If yu leg de fil lɛk se yu nɔ gɛt bɛtɛ trɛnk, ɔ if yu fil se di kɔlɔ fɔ yu fut ɔ yu fut finga dɛn de chenj.
• If yu yɛri "tock" sawnd.

If yu sik kam bak ɔr de wɔs afta yu dɔn bigin fɔ trit yu hamstring strain, tɛl yu dɔktɔ .

Yu kin aks di dɔktɔ sɔm kwɛstyɔn dɛn bak lɛk:

• "Aw bad dis injuri? Wetin bi di gred?"
• "Wetin a go du to avoid get injuri laik dis bak fo di fyuja?"
• "Us aktiviti a kin du sef wan te a wɛl?"
• "A nid fyzikal tɛrapi?"
• "Ustɛm a go ebul fɔ ple spɔt ɛn stat ɔda fizik aktiviti dɛn bak?"

Aw lɔng i kin tek fɔ mek di hamstring injuri wɛl?

I rili dipen pan aw di fɔs injuri bin rili bad. Smɔl smɔl hamstring kray wata kin wɛl kwik pas di bad bad injuri dɛn.

• Gret 1 injuri: I kin wɛl insay 1-3 wik.
• Gret 2 injuri: I kin las fɔ lɛk 4-8 ​​wik.
• Gret 3 injuri: 3-6 mɔnt, i kin bi fɔ lɔng tɛm pas dat. If dɛn dɔn du ɔpreshɔn pan yu, di tɛm we yu go wɛl go ivin lɔng, sɔntɛm i go te to wan ia, fɔ mek yu wɛl ɔl.

Tɔk to yu dɔktɔ bɔt aw lɔng i go tek. Yu kin ebul fɔ bigin sɔm tin dɛn smɔl smɔl as yu de wɛl. Yu dɔktɔ ɔ pɔsin we de mɛn yu go ɛp yu fɔ bigin fɔ du ɛksɛsayz ɛn ɔda tin dɛn bak sef wan. Dɛn go tɛl yu ustɛm i nɔ bad fɔ bigin waka, rɔn, ɛksesaiz, ɔ tren. Nɔ inkrisayz yu aktiviti lɛvɛl wantɛm wantɛm te yu dɔktɔ se i nɔ bad.If yu put tumɔs prɛshɔn pan yu hamstring bifo dɛn dɔn wɛl ful wan, yu kin gɛt injury bak (ɔ mek di ɔrijinal injuri wɔs).

Mɛmba se di hamstring dɛn we wund kin tayt smɔl as dɛn de wɛl, ɛn ska tisu kin fɔm. So yu nid fɔ pe spɛshal atɛnshɔn to di we aw yu de chenj chenj. Du di strɛch dɛm we yu fizik thɛrapist de gi yu. Mek shɔ se yu wam yu bɔdi ɛn kol bifo yu du ɛnitin fɔ du wit yu bɔdi.

Faynal Mɛsej fɔ Tek-Hom

Injury na di hamstring kin rili kɔmɔn, mɔ fɔ atlet dɛn. Bɔt, i kin mek yu fil pen, ɛn i kin rili mek yu at pwɛl fɔ gɛt fɔ blo smɔl frɔm trenin ɛn du tin dɛn we yu lɛk fɔ sɔm tɛm. Bɔt, gi yu bɔdi di tɛm we i nid fɔ wɛl. Nɔ push yusɛf te di dɔktɔ ɔr fizik thɛrapist se, "Okay, yu kin du am naw." I bɛtɛ fɔ tek sɔm tɛm ɛn wɛl kɔmplit wan pas fɔ rɔsh ɛn wund am bak.

Wae yu hamstring injury dɔn wɛl, yu fɔ ebul fɔ go bak to yu nɔmal aktiviti dɛm. Aks yu dɔktɔ ɔr fizik thɛrapist bɔt ɛksɛsayz ɛn strɛch we kin mek yu hamstring mɔsul dɛn strɔng ɛn mek yu ebul fɔ chenj mɔ. Dis go ɛp yu fɔ muv fayn ɛn mek yu nɔ gɛt di sem kayn injuri tumara bambay.

So, if yu gɛt di sem kayn ɛkspiriɛns, nɔ panik, go to di rayt dɔktɔ, gɛt di rɛst ɛn tritmɛnt we yu nid. A de wish yu fɔ wɛl kwik kwik wan!

` Hamstring injuri, mɔsul strɛs, thigh pen, spɔt injuri, mɔsul kray, RICE tritmɛnt, fizik tɛrapi