Yu dɔn ɛva fil shap shap pen na yu bak pat na yu shɔl we yu de rɔn, ple spɔt, ɔ klaym stej? Bɔku tɛm wi kin kɔl dis ‘strain’. infakt, di kכz fכ dis na sכm kayn injuri na di ‘hamstring’ mכsul grup we de bak na wi tכŋ. So tide, lɛ wi tɔk smɔl bɔt wetin na dɛn hamstring mɔsul ya, wetin injuri kin apin to dɛn, ɛn aw fɔ protɛkt yusɛf frɔm dɛn.
Fɔ tɔk am simpul wan, wetin na dɛn hamstring mɔsul dɛn ya?
di hamstring mכsul dεm na grup we gεt tri mכsul dεm we de kכmכt frכm di hip bon to di kכn we de na di bak pat pan yu tכŋ. Dɛn na wan kayn skel mɔsul . Dat min se, di mɔsul dɛn we wi kin ebul fɔ kɔntrol ɛn muv we wi want. Tink bɔt am, we yu de waka, rɔn, klaym stɛp, ɔ bɛn fɔ pik sɔntin na grɔn, dɛn mɔsul ya kin ɛp bɔku pan ɔl dɛn tin ya.
Dɛn mɔsul dɛn ya tan lɛk rɔba band dɛn we gɛt ɛlastik. Dɛn kin kɔntrakt ɛn strɛch, na dat kin mek bɔku pan di muvmɛnt dɛn na wi leg dɛn. Dɛn mɔsul dɛn ya impɔtant mɔ fɔ di wan dɛn we de spɔt, di wan dɛn we de rɔn, ɛn di wan dɛn we de jomp. Bɔt dɛn kin gɛt injury bak mɔ. Dɛn mɔsul dɛn ya kin strɛs we yu slo wantɛm wantɛm, chenj di say we yu de go, ɔ ɛkstɛnd yu leg dɛn tumɔs we yu de rɔn.
Wetin na di men wok we di hamstring mכsul dεm de du?
di hamstring mכsul dεm de du sכm rili imכtant wok dεm fכ wi bכdi.
- Knee flexion: εvri tεm we yu bεnd yu kכn, fכ egzampl we yu de waka כ rכn εn tek yu leg bak, di hamstring mכsul dεm de εp wit dis.
- di hip εkstenshכn: dεn mכsul dεm ya de εp fכ εksεnd di hip jכint, dεn de muv di tכŋ bak we yu tinap, waka, rכn, כ jomp.
- Hip ɛn leg rɔta: Dɛn mɔsul ya kin ɛp bak fɔ rɔta yu lɔwa leg frɔm wan say to di ɔda say we yu ni bɛn.
Wetin na di tri hamstring mɔsul dɛm?
Wi bin se dis na tri mɔsul dɛn we dɛn jɔyn togɛda. Dis na di tri tin dɛn. Pan ɔl we di nem dɛn fɔ dɛn tin ya na sayɛns smɔl, i izi fɔ ɔndastand dɛn wans yu no usay dɛn de.
| Mɔsul | Di say we dɛn de ɛn di wok we dɛn de du |
|---|---|
| Biceps femoris we de na di bɔdi | Dis de na di bak pat pan di shɔl, to di ɔdasay . I de ɛp fɔ bɛn di ni, ɛkstɛnd di hip, ɛn rɔta di ɔda leg we de dɔŋ frɔm wan say to di ɔda say we di ni bɛn. |
| Sεmimεmbranכsכs | Dis de na di bak pat na di shɔl, na di insay say . I de ɛp fɔ bɛn di ni, ɛkstɛnd di hip, ɛn rɔta di hip ɛn di ɔda leg. |
| Semitendinosus we de na di bɔdi | Dis mɔsul de bitwin di ɔda tu. di wok we i de du lεk di sεmimembranכs mכsul. |
Wetin na di poshubul injury dεm na di hamstring mכsul dεm?
Di injuri we kin apin to di hamstring mɔsul dɛn na we di mɔsul dɛn kin strɛs . dis kin apin we di mכsul fayb dεm strεch pas aw dεn strεch. Dis injury kin kɔmɔt frɔm smɔl to siriɔs. Wi go tɔk bɔt tri lɛvul dɛn bɔt dis.
| Di lɛvul fɔ disabiliti | Aw di tin de apin? |
|---|---|
| Level 1: Dɛn pul di hamstring | Na ya, di mɔsul fayv dɛn kin strɛch pasmak, bɔt dɛn nɔ kin te. Yu kin fil sɔm pen ɔ swel . Bɔt yu kin yuz yu leg nɔmal wan. |
| Level 2: Pat pan di wata we de kɔmɔt na di bɔdi | Dis na di say we wan ɔ mɔ pan di hamstring mɔsul dɛn kin rɔtin smɔl . Di pen ɛn swel kin mek i nɔ izi fɔ yu fɔ yuz yu leg. |
| Level 3: Kɔmplit kray wata | Dis na di kes we kin rili bad. na ya, di mכsul de kכmplit kכmplit frכm di tεndon כ bon. Sɔntɛnde di tɛndon kin kɔmɔt wit wan pat pan di bon. Dɛn kɔl dis wan avulshɔn . Di pen ɛn swɛlin kin rili bad. |
Wetin na di sayn dɛm wae de sho se yu gɛt injury na yu hamstring?
If yu gɛt hamstring strayn, yu kin gɛt wan ɔ mɔ pan dɛn sayn ya:
- wan "pop" sawnd de yeri frכm di bak pat na di thigh we di injuri de apin.
- Wan pen we kin kam wantɛm wantɛm , we shap ɛn we kin rili bad .
- Swel kin apin jɔs afta di injuri.
- Blu ɔ pepul di kɔlɔ we de chenj (bruiz) na di skin na di bak pat pan di shɔl.
- Fɔ fil lɛk se yu gɛt smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl.
- I nɔ izi fɔ put wet pan di leg we dɔn wund.
- I nɔ kin izi fɔ bɛn di ni , we kin mek di leg stret ɛn di pɔsin kin waka stif.
- We di mɔsul dɛn we de na di hamstring wik .
- Sɔntɛnde, wan pen we de bɔn (gluteal sciatica) kin bigin na di bɔdi ɛn i kin travul dɔŋ di leg.
De tin wae impɔtant pas ɔl na, if yu gɛt ɛni wan pan dɛn sik ya, nɔr ignore dɛm. I impɔtant fɔ rɛst ɛn go to dɔktɔ if nid de, mɔ if yu na atlet.
Udat de pan denja fɔ gɛt dɛn sik ya?
Pan ɔl we di hamstring injury kin apin to ɛnibɔdi, sɔm pipul dɛn kin gɛt mɔ risk.
- Di wan dɛn we de rɔn fast fast: Dis risk kin bɔku fɔ di wan dɛn we de sprint, futbɔl, baskɛtbɔl, ɛn kriket pleya dɛn.
- Di wan dɛn we de dans, we de ski, ɛn we de skata: Di wan dɛn we de du tin dɛn we nid fɔ fleks dɛn ni ɔltɛm, dɛnsɛf kin gɛt mɔ prɔblɛm.
- Ej: Pipul dɛn we dɔn pas 40 ia kin gɛt bɔku prɔblɛm bikɔs dɛn mɔsul dɛn nɔ kin ebul fɔ chenj. Yɔŋ atlet dɛn we stil de divɛlɔp dɛnsɛf de pan denja.
- If yu bin dɔn gɛt injuri na yu hamstring bifo tɛm .
- Di wan dɛn we kin bigin fɔ du tin dɛn we dɛn nɔ de wam ɛn strɛch fayn .
- di hamstring mכsul dεm כ di kwadriseps mכsul dεm we de bifo di tכŋ wik כ tayt.
- Kɔntinyu fɔ du tin dɛn ivin we yu mɔsul dɛn fil taya.
Aw fɔ kip di hamstring mɔsul dɛn wɛlbɔdi?
Sɔm simpul tin dɛn de we yu kin du fɔ mek yu nɔ gɛt dɛn sik ya.
- Wam yusɛf fayn fayn wan: Wam yusɛf fɔ at le 10 minit bifo yu du ɛni ɛksesaiz ɔ spɔt. Yu kin du sɔntin lɛk fɔ waka ɔ fɔ jok.
- Stret: Du ɛksɛsayz fɔ strɛch di hamstring mɔsul afta yu dɔn wam yu bɔdi ɛn afta yu dɔn du ɛksɛsayz.
- Nɔ ignore pen: If yu fil pen na yu hip, leg, ɔ ni, nɔ ignore am ɛn go fɔ wokɔt tranga wan . Lisin to yu bɔdi.
- I impɔtant fɔ rɛst: Gi yu mɔsul dɛn fayn rɛst bitwin we yu de wokɔt ɔ we yu de tren. Nɔ tray pasmak ɔl di de.
Ustɛm yu fɔ rili go to dɔktɔ?
Dɛn kin trit smɔl pen wit sɔm dez fɔ rɛst ɛn ays. Bɔt yu fɔ rili go to yu dɔktɔ if yu gɛt ɛni wan pan dɛn tin ya:
- If yu nɔ ebul fɔ muv yu leg ɛn di pen na yu shɔl de kɔntinyu.
- If fɔ waka kɔntinyu fɔ at fɔ waka .
- If yu fil se yu bɔdi, yu hip, ɔ yu leg dɛn de swɛ .
- If bad bad swel ɔ brus de.
Yu dɔktɔ go rifer yu to fisiotɛrapist if nid de. I go tich yu ɛksesaiz fɔ mek yu mɔsul dɛn strɔng ɛn fɔ mek yu ebul fɔ chenj.
Mɛsej we dɛn kin kɛr go na os
- di hamstring mכsul dεm na grup fכ tri mכsul dεm we de na di bak pat pan yu tכŋ we implεnt fכ du tin dεm lεk fכ waka εn rכn.
- Atlet dɛn kin gɛt prɔblɛm mɔ fɔ gɛt injury pan dɛn mɔsul dɛn ya, we kin kɔmɔt frɔm smɔl strɛs to we dɛn kin rɔtin.
- We yu wam yusɛf ɛn strɛch bifo yu du ɛnitin, dat kin mek yu nɔ gɛt bɔku bɔku injury.
- If yu gɛt bad bad pen, swɛlin, i nɔ izi fɔ waka, ɔ yu nɔ gɛt natin fɔ du wit am, nɔ ignore am ɛn go to yu dɔktɔ wantɛm wantɛm.
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