Lɛ wi lan ɔltin bɔt leg kramp we kin wek wi na nɛt.

Imajin se yu de slip fayn ɛn wantɛm wantɛm yu leg de shek shek ɛn wek yu wit pen we yu nɔ go ebul fɔ bia. Ɔ sɔntɛm yu de wach TV na nɛt afta yu dɔn wok tranga wan ɔl di de ɛn wantɛm wantɛm yu kin fil lɛk se yu leg dɔn rɔtin. I go mɔs bi se yu sabi dis ɛkspiriɛns. Bɔku pan wi kin kɔl am "pin ɛn nidul" ɔ "pin ɛn nidul". Pan ɔl we dis na tin we kin apin to pɔsin, di pen we kin kam wit am kin mek pɔsin nɔ ebul fɔ bia smɔl. So tide wi go tɔk bɔt wetin mek dis kin apin, wetin yu kin du fɔ avɔyd am, ɛn if na sayn fɔ se yu gɛt siriɔs sik.

Fɔ tɔk am simpul wan, wetin na leg kramp?

Mɔsul spasm na we wan mɔsul na yu leg kɔntrakt wantɛm wantɛm, we yu nɔ ebul fɔ kɔntrol, mɔ na yu kaw, yu fut, ɔ yu shɔl. Fɔ tɔk di kɔrɛkt tin, di mɔsul kin tayt wantɛm wantɛm ɛn tɔn to bɔl. Dɛn kin kɔl dis bak ``Charley horse''. Pan ɔl we di pen kin mek pɔsin fil bad, di gud nyus na dat, bɔku tɛm dis sik nɔ kin denja.

Dis pen kin de frɔm sɔm sɛkɔn to sɔm minit. Sɔntɛnde, i kin las fɔ lɔng tɛm smɔl. Afta dat, di bɔdi we gɛt bɔdi kin lɛf smɔl smɔl, bɔt di say kin fil smɔl ɔ tayt fɔ sɔm awa.

Udat dis tin kin afɛkt mɔ?

Dis kin rili apin to ɛnibɔdi we ol ɛni ej, bɔt fɔ sɔm pipul dɛn di risk kin pas smɔl.

• As yu de ol: As yu de ol, di tεndon dεm we de kכnekt yu mכsul dεm to yu bon dεm de sכt. So, yu kin gɛt mɔsul sprain as yu de ol.
• Fɔ uman dɛn: Dis sik kin bɔku pan uman dɛn pas man dɛn.
• we uman bεlε: Dis kכndyushכn kin apin pan lεk 40% pan di uman dεm we bεlε. dεn tink se na di wet we di pikin in wet de put εkstra prεshכn pan di mכsul dεm na di leg dεm.
• Pikin ɛn yɔŋ pipul dɛm: Na lɛk 60% pan di big pipul dɛm kin gɛt dis sik na nɛt, ɛn 40% pan di pikin dɛm ɛn yɔŋ pipul dɛm kin gɛt dis ɛkspiriɛns bak.

Wetin mek dɛn prɔblɛm ya kin apin na nɛt? (Nayt tɛm Leg Kramp)

De big kwɛshɔn fɔ bɔrku pipul na wae mek dis kin apun wae dɛn de slip fayn, ɔr na nɛt we dɛn de rɛst. E kin bɔrku fɔ gɛt dis sik na nɛt pas na de. Tri-kwata pan di kes dɛm we dɛn kin ripɔt se dɛn kin gɛt kɔnvulshɔn kin apin na nɛt.

Dis na bikɔs i kin apin mɔ we yu de slip ɔ we yu nɔ de du bɔku tin. We i kin apin na nɛt, yu kin stɔp fɔ slip wantɛm wantɛm, i nɔ kin izi fɔ lɛ yu slip bak, ɛn i kin rili vɛks bikɔs yu leg dɛn kin at ɔl nɛt. Fɔ sɔm pipul dɛn, dis kin apin ɛvri nɛt, fɔ sɔm pipul dɛn i kin apin wan tɛm insay di wik, fɔ ɔda pipul dɛn i kin apin wan tɛm insay di mɔnt.

Wetin mek dis de apin to wi? Wetin na di men rizin dɛn?

Sɔntɛnde, kramp kin kam fɔ no rizin. Insay mɛrɛsin, wi kin kɔl dɛn ``Idiopathic cramps.'' Bɔt sɔm kɔmɔn tin dɛn de we kin mek dis apin bɔku tɛm. Lɛ wi tek wan luk pan wetin dɛn bi.

Sɔm mɛrɛsin dɛn we yu kin tek kin bi bak wan tin we kin mek yu gɛt dis!

Yɛs, sɔm mɛrɛsin dɛn we yu kin tek kin mek yu mɔsul dɛn twitch as sayd ɛfɛkt. If yu gɛt dis prɔblɛm ɔltɛm ɛn yu de tek mɛrɛsin lɛk dis, tɔk to yu dɔktɔ bɔt am . Nɔ ɛva stɔp fɔ tek yu mɛrɛsin we yu nɔ aks yu dɔktɔ. Yu kin ebul fɔ chenj to ɔda mɛrɛsin.

Sɔm mɛrɛsin dɛn we kin mek mitbɔl rɔl:

• Sɔm kayn `(Inhalers)` we dɛn kin yuz fɔ sik dɛn lɛk asma (e.g. Albuterol/Ipratropium).
• sכm kayn כmon dεm `(Conjugated estrogens)`.
• Sɔm antikɔnvulsant ɛn nerve pen reliever (e.g. Clonazepam, Gabapentin, Pregabalin).
• Diuretics na drɔgs we de pul wata na di bɔdi.
• Sɔm pen kil (e.g. Naproxen, Celecoxib).
• Drug dɛn we de mek di kɔlɔstrel nɔ bɔku (statins).
• Insomnia mɛrɛsin (e.g. Zolpidem).
• Sɔm mɛrɛsin fɔ pwɛl hat (e.g. Sertraline, Fluoxetine).
• Kimotɛrapi fɔ kansa kin mek bak di nerv dɛn pwɛl, we kin mek pɔsin gɛt dis sik.

Yu tink se dis kin bi sayn fɔ se yu gɛt siriɔs sik? Ustɛm wi fɔ wɔri?

Bɔku tɛm, dis nɔ kin denja. Bɔt sɔm tɛm, we yu leg kin kramp ɔltɛm, dat kin bi sayn fɔ wan sik we de ɔnda yu. Wi kin kɔl dis ``sɛkɔndari leg kramp''.

If yu gɛt ɛni wan pan dɛn sik ya, i kin bi di rizin we mek yu mitbɔl de rɔl. Dɔn bak, if yu nɔ no se yu gɛt dɛn sik ya, fɔ rɔl mitbɔl kin bi sayn fɔ dɛn. So if yu gɛt ɛni dawt, mek shɔ se yu go to dɔktɔ.

Aw yu kin ridyus di pen we pɔsin kin fil we i de rɔl mitbɔl?

We dis pen kam wantɛm wantɛm, yu nid fɔ fil fri kwik kwik wan. Sɔm simpul tin dɛn de we yu kin du da tɛm de.

• Stret: If yu gɛt tayt hamstring, kip yu leg stret, bɛn yu leg ɔp, ɛn pul yu fut finga dɛn to yu ni. Yu kin du dis we yu sidɔm na chia. If yu gɛt hamstring, tinap ɛn ol chia, bɛn di leg bak, ɛn pul am to yu bɔt.
• Masaj: Masaj di say we yu de pen jisnɔ wit yu an ɔ rɔla.
• Stand: If i pɔsibul, tinap ɛn put yu tu fut dɛn flat na grɔn.
• Wok: Tray fɔ waka rawnd smɔl. We yu waka wit yu leg dɛn we de muv, dat kin ɛp yu.
• Put sɔntin we wam: Put ɔt wata bɔtul (heating pad) pan am. Ɔ yu kin was yu bɔdi ɔt.
• Put sɔntin we kol: Rap wan bag we gɛt ays kiub insay tawɛl ɛn put am na di say we yu de fil pen.
• Tek wan pen kil: If di pen bad bad wan, yu kin tek pen kil lɛk `(Ibuprofen)` ɔ `(Paracetamol).` Bɔt nɔ tek am ɔltɛm.
• Ɛlevɛt yu leg: We di pen dɔn stɔp smɔl, ɛlevɛt yu leg pan pilo.

Wetin wi fɔ du fɔ avɔyd dis trɔbul? (Prɛvenshɔn) .

If dis prɔblɛm kin apin ɔltɛm, sɔm tin dɛn de we wi kin du ɛvride fɔ mek wi nɔ gɛt am. If yu mek dɛn tin ya bi abit, yu go fil big difrɛns.

• Drink inof wata: Drink at le 8 glas wata wan de. Nɔ drink rɔm pasmak ɛn kafin (ti, kɔfi).
• It tin dɛn we fayn fɔ di bɔdi: Put tin dɛn we gɛt bɔku potashɔm (banana, ɔrɛnj), magnɛsiɔm (spinach, nɛt), ɛn kalsiɔm (milk, yogɔt) insay yu it.
• Ɛksesaiz ɔltɛm: Du simpul ɛksesaiz dɛn na yu leg insay di de. I fayn fɔ waka ɔ rayd baysikul fɔ shɔt tɛm bifo yu go slip.
• Stret yu leg dɛn fayn fayn wan bifo ɛn afta yu dɔn du ɛksɛsayz, ɛn bifo yu go slip na nɛt.
• Wan simpul strɛch ɛgzampul we yu kin du: Tinap lɛk 3 fit frɔm wan wɔl. Lean fɔ go bifo, ol di wɔl wit yu tu an dɛn we yu es. Nɔ es yu il dɛn kɔmɔt na grɔn dis tɛm. Kɔnt to 5 ɛn rilaks. Du dis fɔ lɛk 5 minit so. I bɛtɛ fɔ du dis lɛk tri tɛm so insay di de.
• Wear sus we go sɔpɔt yu: Pik wan sus we go sɔpɔt yu fut fayn fayn wan.
• Tray fɔ chenj di we aw yu de slip: If yu de slip na yu bak, kip yu leg dɛn ɔp wit yu fut finga dɛn ɔp. If yu kin lɛk fɔ slow, tray fɔ slip wit yu fut oba di ed pat na di bed.

We yu rili nid fɔ go to dɔktɔ

Bɔku tɛm, yu nɔ nid fɔ go to dɔktɔ fɔ gɛt mitbɔl. Bɔt yu fɔ rili go to yu dɔktɔ pan dɛn kayn tin ya:

• If di pen tu bad fɔ bia.
• If dis situeshɔn kin apin bɔku tɛm.
• If di mitbɔl dɛn kɔntinyu fɔ rɔl fɔ sɔm minit dɛn.
• If yu gɛt bɔku bɔku bɔdi we de rɔl rawnd nɔto jɔs na yu leg, bɔt na ɔda pat dɛn na yu bɔdi bak.
• If di leg swel, i nɔ de fil fayn, ɔ di skin in kɔlɔ chenj wit di mitbɔl we de rɔl.
• If yu slip de ambɔg bay we yu de tos ɛn tɔn ɔltɛm na nɛt.
• If yu sɔspɛkt se dis na sayn fɔ ɔda siriɔs mɛrɛsin.

Ustɛm yu nid fɔ go na di ETU (Imejɛnsi Tritmɛnt Yunit)?

Dis nɔ kin nid fɔ go na di ETU. Bɔt if di rɔl we di mitbɔl de rɔl fɔ pas 10 minit wan tɛm ɔ di pen we pɔsin nɔ ebul fɔ bia, i impɔtant fɔ go to dɔktɔ.

Wan ɔda spɛshal kes na if yu dɔn tɔch sɔntin we kin gɛt pɔyzin, ɔ if wund dɔn kam nia di grɔn (bikɔs dis kin mek yu gɛt infɛkshɔn lɛk strep trot), go na di ETU wantɛm wantɛm. If yu tink se yu dɔn it sɔntin we gɛt pɔyzin, yu kin kɔl bak di Nashɔnal Pɔyzin Infɔmeshɔn Sɛnta na di Kɔlɔmbɔ Nashɔnal Ospital fɔ advays.