Bɔku tɛm wi kin yɛri tin dɛn lɛk ‘dɛn dɔn pul wan ligamɛnt’, ‘dɛn dɔn rɔtin wan ligamɛnt na di ni’. If yu de ple spɔt lɛk kriket ɔ volibol, yu go mɔs dɔn yɛri dɛn wɔd ya fayn fayn wan. Bɔt bɔku pipul dɛn nɔ no bɛtɛ bɛtɛ wan wetin na dɛn ligamɛnt ya, usay dɛn de na di bɔdi, ɛn wetin dɛn de du. Infakt, dɛn pat ya rili impɔtant na wi bɔdi we de ol di skel togɛda ɛn mek di jɔyn dɛn wok fayn fayn wan. So tide, lɛ wi tɔk bɔt dɛn simpul wan, di we we yu go ɔndastand.
Fɔ tɔk am simpul wan, wetin na dɛn ligamɛnt ya?
Tink bɔt di strɔng band dɛn we de strɛch smɔl we de kɔnɛkt di bon dɛn na yu bɔdi. Na dat wi kin kɔl ligamɛnt . Dɛn tan lɛk strɔng rop dɛn. Dɛn mek dɛn mɔ wit prɔtin dɛn we dɛn kɔl kolagen ɛn ɛlastin . Kכlagen de gi dεm bכku trεnk, εn εlastin de gi dεm di strεch we dεn nid, we min se dεn kin fleksibul.
Fɔ tɔk am simpul wan, di men wok we di ligamɛnt dɛn de du na fɔ ol di bon dɛn togɛda . If dɛn nɔ bin de, wi skel nɔ bin fɔ dɔn ol togɛda.
Dis na sɔm pan di men wok dɛn we dɛn kin du:
- Fɔ kɔnɛkt bon dɛn to dɛnsɛf, fɔ ol wi skel togɛda.
- na wan joyn, di en dεm fכ di bon dεm de jכyn togeda, we de alaw fכ muv כnli na di spεsifi k dεyshכn dεm na da jכyn de.
- Fɔ mek di jɔyn dɛn strɔng ɛn fɔ mek dɛn nɔ twist ɛn jomp we yu nɔ nid.
- I de ɛp bak fɔ mek sɔm pan di ɔgan dɛn we de na wi bɛlɛ, lɛk di smɔl intestinal, di liva, di bɛlɛ, ɛn di uterus, de na di rayt say.
Usay dɛn ligamɛnt ya de na wi bɔdi?
Infakt, wi gɛt pas 900 ligamɛnt dɛn ɔlsay na wi bɔdi! Bɔku pan dɛn tin ya de na wi an ɛn fut, mɔ we de rawnd di jɔyn dɛn. Dɛn ligamɛnt ya de na ɛvri jɔyn, ivin yu ni, anklɛ, sholda, ɛn an.
Lɛ wi luk sɔm pan di impɔtant ligamɛnt dɛn we wi kin tɔk bɔt bɔku tɛm. A go put dis infɔmeshɔn na tebul lɛk dis fɔ mek i izi fɔ ɔndastand.
| Di say we di ligament de | Di wok we i de du simpul. |
|---|---|
| Fut | I de ol di anklɛ jɔyn togɛda ɛn ɛp am fɔ muv fayn fayn wan. |
| Fut | Dɛn kin kip di we aw di fut strɔng fɔ bia di prɛshɔn we dɛn kin put pan am we wi de waka ɛn rɔn. |
| Ni | i de kכnekt di כp εn lכw bon dεm na di leg, we de mek di kכn jכint stebul. (Di fambul ligament dεm lεk di ACL εn PCL de ya.) |
| Sholda | Dɛn kin sɔpɔt di sɔldɔm jɔyn ɛn mek i nɔ jomp. Dɛn tin ya kin pul ɛn rɔtin. |
| An | Sɔntɛnde, dɛn tin ya kin pul ɔ rɔtin, lɛk if yu fɔdɔm pan yu an. Dɛn kin ɛp fɔ ol di an togɛda. |
| Uterus we de na di bɛlɛ | pan uman dεm, dεn de εp fכ ol di pεlvik כgan dεm lεk di uterus, insay ples (e.g., rawnd ligament dεm, uterosacral ligament dεm). |
Aw dɛn kin mek wan ligamɛnt?
We yu tink bɔt wan ligament, i kin difrɛn pan shep ɛn saiz. Sɔm tan lɛk rop, sɔm tan lɛk ribin. Sɔm na tin trɛd, ɛn ɔda wan dɛn wayd. Di kɔlɔ kin bi pink, yɔlɔ, ɔ wayt.
Tu pat dεm de mεntal wan fכ wan ligament:
1. Protein fayba dεm: Na dεn wan ya de bכku pas ɔl na di ligament. As wi bin dɔn tɔk, dis kin apin bay we di prɔtin fayv dɛn we dɛn kɔl kolagen ɛn ɛlastin . Kכlagen de bכku usay dεn nid fכ trεnk, εn εlastin de bכku usay dεn nid fכ fleksibul.
2. Epiligament: sכm ligament dεm gεt dis כta kכva. I gɛt mɔ blɔd vesel ɛn nerv dɛn pas di insay pat. Dɛn dɔn si se dis pat rili impɔtant fɔ no we wan ligamɛnt dɔn pwɛl ɛn we i de wɛl.
Aw di ligamɛnt dɛn kin pwɛl? Na dis wi de kol ‘sprain’?
Yɛs, na so i bi. if dεn strεch wan ligament pas in limit, כ if i twist wan wan na di rכng dairekshכn, di fayv dεm we de insay go bigin fכ strεch כ te.Na dat wi de kol 'sprain'.
Tink bɔt wan rɔba band. Yu kin strɛch am nɔmal wan. Bɔt wetin go apin if yu strɛch am pas di say we i de? I kin brok. Di sem tin kin apin to wan ligament.
Dɛn injury ya kin apin bɔku tɛm we pɔsin fɔdɔm wantɛm wantɛm, we i twis, ɔ we i rɔsh. Dɛn tin ya kin apin we yu de ple spɔt, we yu de go dɔŋ stej, ɔ we yu de waka na pɔt.
Dis na sɔm pan di kɔmɔn ligamɛnt injury dɛm.
| Wund | Tɔk bɔt |
|---|---|
| Anklɛ sprain | Sɔntin kin apin to wi ɔltɛm. Wi kin rol ova ɛn gɛt wan anklɛ ligamɛnt we dɔn swɛt. |
| Knee sprain | I kɔmɔn fɔ atlet dɛn. we di ni twist wantɛm wantɛm i kin pwɛl di ligamɛnt dɛn lɛk di ACL, PCL, LCL, ɛn MCL . |
| Bak we de sprain | We yu es ebi ebi lod ɔ bɛn wantɛm wantɛm, dɛn kin pul di ligamɛnt dɛn na di bak. |
| Raun ligamɛnt pen | dis na wan kכndyushכn we kin apin pan uman dεm we dεn bεlε. As di uterus de gro, di ligament dεm we de sכpכt am de strεch, we de mek i fil pen. |
| Finga/tumb we dɔn sprain | Sɔntɛnde, lɛk we yu de nak bɔl, dɛn kin pul di ligamɛnt dɛn we gɛt fɔ du wit finga jɔyn. |
Aw wi kin mek wi ligamɛnt dɛn gɛt wɛlbɔdi ɛn strɔng?
As wi de ol, wi ligamɛnt dɛn kin wik smɔl smɔl, ɛn dis kin mek dɛn kin wund mɔ. Bɔt wi kin mek dɛn gɛt wɛlbɔdi ɛn strɔng bay we wi du sɔm simpul tin dɛn.
- Ɛksesaiz ɔltɛm: Ɛksesaiz kin mek yu jɔyn ɛn ligamɛnt dɛn strɔng.
- Nɔ de na wan ples fɔ lɔng tɛm: Nɔ sidɔm fɔ lɔng tɛm.
- Wom yusɛf bifo yu du ɛksɛsayz: Nɔ bigin fɔ ɛksesaiz tranga wan wantɛm wantɛm, wam yu bɔdi ɛn strɛch smɔl.
- Stɔp if yu fil pen: If yu fil taya ɔ yu de fil pen, nɔ fɔ du ɛksɛsayz wit pawa. Tek sɔm rɛst.
Di it we wi de it kin gɛt big impak bak pan di wɛlbɔdi na wi ligamɛnt dɛn. I impɔtant mɔ fɔ it tin dɛn we gɛt dɛn tin ya.
| Nutrient sɛkshɔn | Fɔd dɛn we gɛt bɔku... |
|---|---|
| Manganese we dɛn kɔl | Nat (kash, pinat), sid (flaks sid, pɔmpin sid), ligɛm, ligɛm, ɔl gren. |
| Omega-3 dɛn we de na di wɔl | Fish (salmon, makrɛl, ɛring), flaks sid, chia sid ɛn dɛn ɔyl. |
| Vɛgjetabl dɛn we gɛt krɔs | Brɔkoli, kɔliflawa, kabij, grɛn, galik, anɔynt. |
| Vitamin A we gɛt di sik | Karɔt, swit pata, pich, aprikɔt, dairy prodakt. |
| Vitamin C we de na di bɔdi | Ɔrɛnj, grepfruit, strawberry, rɛd bɛl pepa (chili pepa), potato. |
di ligament dεm strכng, bכt we dεn dכn chכn, dεn kin tek lכng tεm fכ hεl. Ivin afta dɛn dɔn wɛl, dɛn nɔr kin strɔng 100% lɛk aw dɛn bin de bifo. So, di joyn we dεn sכmtεm kin sכmtεm nכ stebul εn i kin strεn bak. Dis impɔtant mɔ if yu na atlet.
If yu tink se yu ligament dɔn rɔtin, mek shɔ se yu go to dɔktɔ . Yu dɔktɔ go chɛk di injury ɛn gi yu di bɛst tritmɛnt plan fɔ ɛp fɔ mek i wɛl. Sɔm kray wata kin nid fɔ ɔpreshɔn, ɛn ɔda wan dɛn kin nid fɔ rɛst fɔ sɔm wiks ɔ mɔnt. afta dat, dεn kin rεpair di ligament tru fyzikal tεrapi.
Mɛsej we dɛn kin kɛr go na os
- di ligament dεm na strכng, fleksibul bכnd dεm we de kכnekt di bon dεm na wi bכdi to wan an.
- Dɛn tin ya impɔtant fɔ mek di jɔyn dɛn nɔ chenj. if wan ligament strεch כ tכch pas in limit, dεn kכl am "sprain."
- Fɔ ɛksesaiz ɔltɛm, fɔ it fayn fayn it, ɛn fɔ wam yu bɔdi bifo yu du ɛksɛsayz rili impɔtant fɔ mek yu gɛt wɛlbɔdi.
- If yu tink se yu gɛt ligament injury, nɔ trit yusɛf ɛn go to dɔktɔ wantɛm wantɛm.
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