Oh, mi mɔsul bin gɛt sprain? Mek wi fain out exactly wetin e bi (Muscle Strain)!

Yu dɔn ɛva fil wan strenj pen na yu mɔsul wantɛm wantɛm we yu de es sɔntin, ɔ we yu de rɔn ɔ ple? Ɔ yu dɔn ɛva wek na mɔnin wit yu nɛk ɔ yu bak we stif ɛn fil wan dɔl pen? Bɔku tɛm, dɛn ɛkspiriɛns ya kin mek wi tink se, "O, a dɔn pul wan mɔsul." So tide, lɛ wi tɔk bɔt wetin na mɔsul strɛs, aw i kin apin, wetin fɔ du we i apin, ɛn wetin fɔ du fɔ mek i nɔ apin igen, insay wan simpul we we yu go ɔndastand.

Wetin na dis mɔsul strɛs?

Fɔ tɔk am simpul wan, di mɔsul dɛn na wi bɔdi tan lɛk rɔba band. Dɛn kin strɛch ɛn kɔntrakt, ɛn na dat kin mek wi ebul fɔ muv, rɔn, jomp, es wet, ɛn du ɛnitin. So, if wan mɔsul strɛch wantɛm wantɛm pas di say we i de, ɔ if dɛn prɛs am pasmak, di fayn fayn fayv dɛn we de na da mɔsul de kin pwɛl. Jɔs lɛk we dɛn strɛch rɔba band tumɔs, i kin te ɛn sɔntɛnde i kin ivin brok. Na dat wi kin kɔl mɔsul strɛch.

dis kin pwεl nכto di mכsul nכmכ, bכt i kin pwεl di tεndon , we na wan strכng tisu we de kכnekt di mכsul to di bon. Bɔku tɛm, wi kin si dɛn kayn wund dɛn ya na say dɛn lɛk di bak, di nɛk, di leg dɛn (especially di hamstrings ɛn di kalf mɔsul dɛn ), ɛn di sholda dɛn.

Imajin, wetin go apin if yu pul wan rɔba band we yu nɔ bin dɔn yuz fɔ lɔng tɛm wantɛm wantɛm? I go strɛch smɔl, ɔ i go te smɔl, ɔ i go ivin brok kpatakpata, nɔto so? Na so wi mitbol de bi.

Aw dis mɔsul dɛn we de strɛs kin apin?

Bɔku rizin dɛn kin de we kin mek pɔsin in mɔsul dɛn kin twitch. Sɔm kin apin wantɛm wantɛm, ɛn ɔda wan dɛn na tin dɛn we kin apin as tɛm de go.

Di tin dɛn we kin mek pɔsin apin wantɛm wantɛm:

• Fɔ es wet di rayt we: If yu es sɔntin we ebi wantɛm wantɛm, mɔ we yu nɔ tink bɔt aw yu de tinap, dat kin mek yu mɔsul dɛn strɛs na yu bak ɛn yu leg dɛn.
• Muvmɛnt wantɛm wantɛm, slip, ɔ fɔdɔm: Dis kin apin we yu de muv wantɛm wantɛm we yu de ple spɔt, rɔn, ɔ jomp. Sɔmtɛm, dis kɔndishɔn kin apin bak bikɔs yu slip ɛn fɔdɔm.
• Fɔ strɛch pasmak: We dɛn strɛch wan mit pas aw i ebul fɔ strɛch.
• Spɔt injuri: Dis kin apin we yu de du tin dɛn lɛk fɔ rɔn, jomp, ɔ fɔ trowe bɔl kwik kwik wan.

Di tin dɛn we kin mek i apin smɔl smɔl:

• Muvmεnt dεm we de ripit: pan sכm wok dεm (e.g., di nεk εn sholda dεm fכ di wan dεm we de wok na di kכmpyuta) כ sכpכt dεm (e.g., di εlbo dεm fכ di tεnis pleya dεm), dεn de yuz di mכsul dεm pasmak εn dεn de wik sכmtεm (stεn).Wan kin apin.
• If yu nɔ tinap fayn: We yu sidɔm ɔ tinap di rayt we fɔ lɔng tɛm, dat kin mek yu gɛt dis sik bay we yu de prɛs di mɔsul dɛn na yu nɛk ɛn bak we yu nɔ nid.
• Nɔ fɔ wam yusɛf bifo yu du ɛksɛsayz: If yu nɔ wam yu bɔdi fayn bifo yu du ɛksɛsayz ɔ du ebi ebi wok, yu go gɛt mɔsul injury.
• Mɔsul dɛn taya/yuz pasmak: Fɔ kɔntinyu fɔ tray tranga wan we yu nɔ gi di mɔsul dɛn inof rɛst na ɔda tin we kin mek dis apin.

Imajin, yu de wok na ɔfis fɔ lɔng lɔng tɛm, ɛn wantɛm wantɛm yu kin gɛt bak pen ɛn pen we yu tinap. Ɔ, yu kin go ple kriket na di wikɛnd nɔmɔ, ɛn wantɛm wantɛm yu kin rɔn fast we yu nɔ du di rayt wam-ap ɛn pul wan mɔsul na yu shɔl. Dis na ɛgzampul dɛn we go ɛp wi.

Wetin na di sayn dɛm we de sho se pɔsin in mɔsul dɛn de strɛs?

If yu gɛt prɔblɛm wit yu mɔsul dɛn, yu kin gɛt wan ɔ mɔ pan dɛn sayn ya:

• Pen we yu de fil wantɛm wantɛm: Shap pen kin apin jɔs afta di injury.
• Tɛnd: Dɛn kin fil pen we dɛn tɔch ɔ pres di say we di sik dɔn afɛkt .
• Swel: Di say we yu wund kin swel.
• Brus: Sɔntɛnde, blɔd kin klɔt na di say we di skin wund, ɛn dis kin mek i tan lɛk blu ɔ pepul. Dis kin apin we smɔl smɔl blɔd vesel dɛn pwɛl.
• Mɔsul wik: I kin tranga fɔ yuz di mɔsul we afɛkt ɛn yu kin fil lɛk se yu nɔ gɛt bɛtɛ trɛnk.
• Mɔsul dɛn kin spam ɔ kramp: Sɔntɛnde, di mɔsul dɛn kin fil lɛk se dɛn de shek shek ɔ tayt wantɛm wantɛm.
• I nɔ kin izi fɔ muv di say we di sik afɛkt: I nɔ kin izi fɔ muv ɔ yuz di an ɔ leg we di sik afɛkt.
• Sɔmtɛm yu kin yɛri "pop" ɔ "chit" sawnd: Sɔm pipul kin yɛri pɔp sawnd we de kɔmɔt insay di meatus we di injuri apin. Bɔku tɛm dis kin bi sayn fɔ se pɔsin gɛt mɔ bad bad injuri.

Di sayn dɛm kin difrɛn difrɛn wan bay aw di injury siriɔs. Wan smɔl strɛs kin mek yu nɔ fil pen ɛn swel. I kin wɛl insay sɔm dez. Bɔt if bɔku pan di mɔsul fayv dɛn rɔtin (mɔdarɛt strɛch) ɔ brok ɔl (siv strɛs/rɔp), di pen ɛn swɛlin go rili bad, ɛn i go tek lɔng tɛm fɔ wɛl.

Dis na we di mɔsul dɛn de strɛs ɔ na we pɔsin de swɛt?

Dis na sɔntin we bɔku pipul dɛn kin kɔnfyus bɔt. A (Strain) ɛn a (Sprain) na tu difrɛn tin dɛn.

• di mכsul dεm we de strεn: Dis na injuri to di mכsul dεm כ di tεndon dεm, we na strכng bכnd dεm we de kכnεkt di mכsul dεm to di bon dεm. Fɔ tɔk am simpul wan, na we pɔsin wund di mɔsul ɔ we i tay di bon.

• Sprain: 1. .Dis kin apin bikɔs di ligamɛnt dɛn dɔn pwɛl . di ligament dεm na strכng strכkchכ dεm we lεk bכnd we de kכnekt tu bon dεm tכgeda na wan jכint εn εp fכ mek di jכint stebul. Fɔ ɛgzampul, if yu twis yu anklɛ, yu go gɛt sprain . dis min se di ligament dεm na di ankכl jכint dεn dכn pwεl.

Tink bɔt am lɛk se yu mɔsul tan lɛk rɔba band, na in de strɛch ɛn kray. Dat na wan strɛs . Bɔt jɔyn na di say we tu bon dɛn kin mit. If di ligamɛnt dɛn we de ol dɛn tu bon dɛn de togɛda dɔn pwɛl, dat na sprain , ɔ wetin wi kɔl sprain. Yu ɔndastand di difrɛns?

Wetin wi fɔ du we wi gɛt prɔblɛm wit wi mɔsul dɛn?

Di bɛst tin fɔ du na fɔ bigin di rayt tritmɛnt kwik kwik wan. Bɔrku tɛm, dɛn kin trit smɔl smɔl mɔsul dɛm na os. Wi de fala wan tritmɛnt we dɛn kɔl RICE we.

Di we aw dɛn de trit RICE:

I izi fɔ mɛmba dis. R - Rɛst, I - Ays, C - Kɔmpreshɔn, E - Ɛlevɛshɔn.

1. R - Rɛst: .

• Di tin we impɔtant pas ɔl na fɔ gi di mɔsul we dɔn wund bɔku rɛst. Dat min se, nɔ put ɛni ɛkstra wet pan di say we di pen de, nɔ fɔ tray tranga wan pasmak, ɛn nɔ de fa frɔm di tin dɛn we yu de du we de yuz di mɔsul as yu ebul fɔ sɔm dez.

2. Mi - Ays: .

• Ays kin rili ɛp fɔ ridyus di swel ɛn pen jɔs lɛk aw yu gɛt injuri, mɔ insay di fɔs 24-48 awa. Bɔt nɔ put ays dairekt pan di skin, bikɔs dis kin pwɛl di skin. Put sɔm ays kiub dɛn insay plastic bag, rap am wit tin tawɛl, ɛn put am na di say we yu wund fɔ lɛk 15-20 minit. Yu kin du dis tri to 4 tɛm insay di de.

3. C - Kɔmpreshɔn: .

• Fɔ kɔntrol di swel, yu kin put smɔl prɛshɔn pan di say we yu wund wit ɛlastik bandej. Bɔt nɔ put am tayt so dat i go kɔt di blɔd we de flɔ. If yu fil se yu nɔ gɛt bɛtɛ kɔlɔ ɔ yu dɔn chenj di kɔlɔ na di say, lus di bandej smɔl.

4. E - Ɛlevɛshɔn: .

• If i pɔsibul, kip di an ɔ yu fut we wund smɔl pas di lɛvɛl we yu at de. Dis go ɛp fɔ ridyus di swɛlin. Fɔ ɛgzampul, if yu leg de at, put pilo ɔnda yu leg we yu de ledɔm.

Apat frɔm dis RICE tritmɛnt, yu kin tek wan pen kil lɛk Paracetamol as yu dɔktɔ tɛl yu fɔ ridyus pen. Sɔntɛnde, yu dɔktɔ kin tɛl yu bak fɔ tek mɛrɛsin fɔ ridyus di swel (lɛk Ibuprofen) . Bɔt nɔ kɔntinyu fɔ yuz ɛni mɛrɛsin we yu nɔ gɛt dɔktɔ advays.

Afta di pen ɛn swɛlin dɔn stɔp insay di fɔs dez, i kin strɛch saful saful ɛnYu kin bigin fɔ du ɛksashɔn dɛn we de mek yu strɔng smɔl smɔl. Bɔt dɛn fɔ tek tɛm du dɛn tin ya, to di lɛvul we nɔ go mek pɔsin fil pen. Nɔ go bak wantɛm wantɛm fɔ rɔn ɛn jomp di ol we.

Ustɛm wi fɔ go to dɔktɔ?

Pan ɔl we dɛn kin trit bɔku pan di mɔsul dɛn we gɛt prɔblɛm na os, sɔntɛnde i kin impɔtant fɔ go to dɔktɔ. Yu fɔ rili go to dɔktɔ if:

• If bad bad pen de ɛn tritmɛnt na os nɔr de pul di pen.
• if yu yeri "pop" כ "snap" sawnd we di injuri apin, dis kin bi sayn fכ di tεndon rכp kכmplit.
• If yu nɔ ebul fɔ tinap wit yu wet pan yu leg we dɔn wund, ɔ if yu nɔ ebul fɔ ivin muv yu an.
• If big big swel ɔ brus de.
• If yu fil se yu nɔ gɛt bɛtɛ trɛnk ɔ yu de swɛt na di say we yu wund.
• If di wund nɔ wɛl insay sɔm dez ɛn di pen de wɔs.
• If di wund wam, rɛd, ɔ gɛt sɔm sayn dɛn lɛk fiva (dɛn tin ya kin bi sayn fɔ infekshɔn).
• If yu gɛt ɛni dawt bɔt aw di injury siriɔs, ɔr if yu nɔr shɔ bɔt wetin fɔ du.

Mɛmba se sɔntɛnde, wetin kin tan lɛk smɔl tin kin bi siriɔs sik. So if yu gɛt dawt, i go fayn ɛn i go fayn fɔ go to dɔktɔ ɔltɛm.

Aw fɔ protɛkt yusɛf frɔm di mɔsul dɛn we de strɛs?

"Prɛvenshɔn bɛtɛ pas fɔ mɛn am." Dat min se, i bɛtɛ fɔ mek yu nɔ gɛt sik bifo i kam pas fɔ trit am afta i dɔn kam. So, sɔm tin dɛn de we wi kin du fɔ protɛkt wisɛf frɔm mɔsul kramp:

• Wom-ap bifo eni eksasaiz כ hεvi liftin: If yu du 5-10 minit layt kadio εn dinamik strεch (strech dεm we dεn du wit muvmεnt) i de pripia di mכsul dεm fכ akshכn εn i de ridyus di risk fכ injuri.
• Kul-dɔwn ɛn strɛch afta yu dɔn du ɛksɛsayz: If yu du layt strɛch fɔ sɔm minit afta yu dɔn du ɛksɛsayz, dat kin ɛp fɔ mek di mɔsul dɛn kam bak.
• Strɔng yu mɔsul dɛn: Strɔng mɔsul dɛn kin ebul fɔ bia wit mɔ strɛs, so dɛn nɔ kin wund. Du ɛksɛsayz dɛn we fit yu ej ɛn wɛlbɔdi.
• Inkris yu aktiviti lɛvɛl smɔl smɔl: Nɔ es bɔku wet ɔ go fɔ lɔng rɔn wan tɛm. Mek yu bɔdi yus to am smɔl smɔl.
• Yuz di rayt we fɔ tinap we yu de es ebi ebi tin: We yu de es ebi ebi tin frɔm grɔn, kip yu bak stret, bɛn yu ni, ɛn yuz yu leg fɔ es am. Nɔ bɛn yu bak fɔ es am ɔp.
• Wear di rayt fut-fɔt:Wear sus we fit fɔ yu aktiviti ɛn we gɛt gud sɔpɔt, mɔ we yu de ple spɔt ɔ ɛksesaiz.
• Lisin to yu bɔdi: If yu fil taya ɔ yu fil pen, nɔ push yusɛf ɔ du ɛksɛsayz tumɔs. Tek smɔl tɛm fɔ blo ɛn rɛst.
• Drink inof wata ɛn it balans it: Dis impɔtant fɔ ɔl di wɛlbɔdi ɛn bak fɔ di wɛlbɔdi fɔ di mitbɔl.

Fɔ dɔn, na sɔm tin dɛn we wi fɔ mɛmba

Okay, so a op se naw yu dɔn ɔndastand mɔ bɔt wetin na mɔsul strɛs, di tin dɛn we kin mek i gɛt am, di sayn dɛn we i kin gɛt, di tritmɛnt, ɛn aw fɔ mek yu nɔ gɛt am.

• Mɔsul dɛn we de strɛs na wan kɔmɔn, bɔt i kin mek pɔsin fil pen.
• Bɔku tɛm, dɛn kin mɛn dɛn tin ya wit simpul mɛrɛsin dɛn we dɛn kin yuz na os lɛk RAYS .
• Bɔt nɔ fɔgɛt se if yu gɛt sɔm sayn dɛn, yu fɔ rili go to dɔktɔ .
• Di tin we impɔtant pas ɔl na fɔ fala di we dɛn we go protɛkt yu frɔm dɛn kayn injury ya.

Lisin to yu bɔdi, tek tɛm. Dɔn yu go ebul fɔ ridyus bɔku pan dɛn denja ya. Stay wit wɛlbɔdi!

` Mɔsul strɛs, pen, swɛlin, spɔt injuri, fɔs ɛd, prɛvɛnshɔn, RICE tritmɛnt, mɔsul strɛs, mɔsul injuri, Tɛndon, Ligament, Sprain