Yu dɔn pul wan mɔsul bak? (Muscle Strain) Lɛ wi tɔk bɔt dis ditayli!

Insay wi ɛvride layf, ɔ we wi de ple ɔ ɛksesaiz, wan mɔsul kin twist wantɛm wantɛm, tayt, ɔ wi kin se "pul wan mɔsul." Dis kin rili kɔmɔn. Sɔmtɛm i kin bɛtɛ insay tu ɔ tri dez wit smɔl pen, bɔt sɔmtɛm i kin te fɔ lɔng tɛm ɛn kin mek bɔku prɔblɛm wit pen ɛn swel. So tide, lɛ wi tɔk bɔt wetin min fɔ pul mɔsul, wetin mek i kin apin, wetin fɔ du if i apin, ɛn aw fɔ tek tɛm wit am.

Wetin na Mɔsul Stren? Lɛ wi ɔndastand am simpul wan!

Fɔ tɔk am simpul wan, we di mɔsul dɛn strɛch , ɔ as wi kin kɔl am , di mɔsul we dɛn pul, na we di smɔl smɔl mɔsul dɛn we de na yu mɔsul dɛn kin te ɔ pwɛl. Imajin se yu de tray fɔ tay sɔntin wit wan ol bɔnji kɔd. Nyu bɔnji kɔd kin chenj ɛn i kin strɛch fayn, nɔto so? Bɔt wetin go apin if yu yuz wan ol wan ɛn pul am tumɔs, ɔ tumɔs? Di fayv dɛn we de insay de kin brok, ɛn i kin ivin te kpatakpata. Na dat kin apin to wi mɔsul dɛn.

Wi mɔsul dɛn gɛt bɔku bɔku smɔl smɔl fayv dɛn lɛk dɛn wan ya. We wi yuz mɔsul pasmak, pul am tumɔs, ɔ yuz am di rɔŋ we, dɛn mɔsul fayv dɛn ya kin strɛch pas di say we dɛn kin ebul fɔ du am, ɛn dis kin mek dɛn rɔtin. Dis kray wata kin smɔl ɔ big. Smɔl injuri kin jɔs te sɔm smɔl smɔl fayv dɛn na di mɔsul. Bɔt we pɔsin wund bad bad wan, di wan ol mɔsul kin rɔtin. Bɔt, we pɔsin in mɔsul dɛn strɛs, i kin mek i fil pen, bɔt bɔku tɛm i kin wɛl we i rɛst ɛn tɛm.

Difrɛn kayn mɔsul dɛn de we kin mek pɔsin strɛs?

Yɛs, bɔku say dɛn de usay di mɔsul dɛn kin strɛs, ɛn dɛn kin sheb dɛn bak akɔdin to di kayn we aw dɛn tan.

Di kayn we dɛn we di mɔsul dɛn kin strɛs:

• di bכdi mכsul dεm we de strεs: Na di bכdi mכsul dεm we de twist.
• Bak strɛs: I go mɔs bi se dis kin apin to bɔku pipul dɛn.
• Groin muscle strain: Kכmכn pan atlet dεm.
• Hip fleksɔr strɛyn
• Di strɛs we di kalf mɔsul dɛn kin gɛt
• Hamstring strain: Dis kin apin bak pan di wan dɛn we de rɔn.

Klasifikɛshɔn bay di nature:

Dɔktɔ dɛn kin sheb dɛn mɔsul dɛn ya to tu ɔda kayn dɛn: akyu mɔsul strɛs ɛn kronik mɔsul strɛs .

• Akyu mɔsul strayn dɛn:Dɛn tin ya kin apin wan tɛm. I kin apin we yu du sɔntin wantɛm wantɛm wit pawa, ɔ we yu twist na di rɔng say. Fɔ ɛgzampul, yu kin rɔn fast wantɛm wantɛm we yu de ple kriket, ɔ yu kin es ebi ebi wet wantɛm wantɛm. If na so i bi , di pen kin apin wantɛm wantɛm.
• Mɔsul dɛn we nɔ de dɔn: Dɛn tin ya kin apin smɔl smɔl, ɛn na so di sayn dɛn kin apin. Dis kכndyushכn kin apin we yu kכntinyu fכ du di sem muvmεnt, yuz di sem mכsul כva εn כva we yu nכ gi am bכku. Imajin, if yu wok na kɔmpyuta di sem we ɔl di de, dat min se di mɔsul dɛn na yu nɛk ɛn yu sholda kin gɛt dis kayn strɛs smɔl smɔl.

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

If yu gɛt kol, yu kin gɛt wan ɔ mɔ pan dɛn sayn ya:

• Mɔsul pen: Dis na di men sayn.
• Muscle spasms: Na filin fɔ tayt na di mɔsul dɛm.
• Brus: Sɔntɛnde, di say we yu wund kin tɔn blu.
• Swɛlin: Di say we yu wund kin swel.
• Di mɔsul dɛn we wik: I kin at fɔ yuz da mɔsul de fɔ du wok.
• Limitɛd rɛnj fɔ muv: Nɔ ebul fɔ muv in an ɛn leg fayn fayn wan.
• I kin fil lɛk se yu yɛri "pop" sawnd we yu wund.
• Sɔntɛnde, yu kin notis se di mɔsul we dɔn wund de chenj, lɛk we i de sink .

Aw di mɔsul we dɛn pul kin fil?

Mɔsul we dɛn pul kin rili pen we yu tray fɔ yuz am. Yu kin tɔch ɛn pɔynt to di rayt say usay di pen de. Bɔku tɛm yu kin mɛmba aw i apin ɛn ustɛm i apin. Dis min se yu kin gɛt sɔntin fɔ du wit wan tin we yu jɔs du.

Imajin, yu bin de wok na di gadin na os ɛn wantɛm wantɛm yu go es sɔntin we ebi, dɔn yu fil lɛk se yu dɔn pul wan mɔsul na yu bak. Frɔm de, yu nɔ go ebul fɔ bɛn yu bak fayn, ɛn i nɔ kin izi fɔ sidɔm. Na so dis kin fil.

If pɔsin gɛt mɔsul dɛn we nɔ de mɛn, di pen kin go ɔp smɔl smɔl fɔ sɔm dez. If na akyu mɔsul strɛs, dɛn kin fil di pen wantɛm wantɛm, sɔntɛnde i kin ivin tan lɛk se di mɔsul dɔn rɔtin. Na di sem tɛm, di mɔsul kin wik, sɔntɛnde i nɔ kin ebul fɔ yuz am.

Wetin mek wi kin gɛt mɔsul dɛn we kin strɛs? Wetin na di tin dɛn we kin mek i apin?

di mכsul dεm we de strεs, lεk aw wi bin dכn tכk bכt, na we di mכsul fכyb dεm de te. Dis kin apin wantɛm wantɛm ɔ smɔl smɔl.

Na sɔm pan di men rizin dɛn:

• Akyu injuri: Dis na injury wae kin apin bɔrku tɛm wae dɛn de du spɔt. Dɛn kin kam bikɔs yu de muv wantɛm wantɛm lɛk fɔ rɔn, fɔ twist, ɔ fɔ jomp. Bɔt, di mɔsul dɛn we kin strɛs kin apin bak bay aksidɛnt na ɛvride layf. Fɔ ɛgzampul, if yu trip ɛn fɔdɔm we yu de go dɔŋ wan stej, dat kin apin.
• Ripit strɛs injuri: Fɔ du di sem muvmɛnt bɔku tɛm. Dis kin bi bikɔs ɔf yu wok ɔ sɔntin we yu de du as sɔntin we yu lɛk fɔ du. As tɛm de go, dis kin pwɛl di mɔsul dɛn.
• We yu tren pasmak: If yu tren yu mɔsul dɛn tumɔs ɔ yu de tren fɔ lɔng tɛm ɛn yu nɔ gi yu mɔsul dɛn fɔ rɛst, dat kin mek dɛn wik. If dɛn nɔ gɛt chans fɔ wɛl, dɛn kin brok.
• Nɔ tren: If yu mɔsul dɛn nɔ ebul fɔ chenj ɛn nɔ gɛt trɛnk, yu kin strɛs dɛn ivin we yu de du tin dɛn we nɔmal. If yu nɔ wam yu bɔdi fayn bifo yu du ɛksasaiz ɔ du ɛksɛsayz fɔ strɛch, dat kin mek yu mɔsul dɛn strɛs bak we yu nɔ nid.

Udat kin gɛt mɔ prɔblɛm fɔ gɛt prɔblɛm wit in mɔsul dɛn?

Sɔm mɔsul dɛn kin te ɔ pul pas ɔda wan dɛn, ɛn sɔm tin dɛn kin mek dis prɔblɛm bɔku.

Mɔsul dɛn we de pan patikyula risk:

• Mɔsul dɛn we de krɔs pas wan jɔyn: Dɛn mɔsul dɛn ya kin ɛp fɔ kɔntrol ɔda mɔsul dɛn we wi de muv wan jɔyn. If wan jɔyn muv tumɔs, na dɛn mɔsul dɛn ya kin afɛkt di fɔs wan.
• Eksentrik mכsul dεm: dεn mכsul dεm ya de lεng εn kכntrakt we dεn put lod. Fɔ ɛgzampul, we yu de put yu wet dɔŋ ɔ we yu de go dɔŋ wan il, dɛn mɔsul dɛn ya de kɔntrol di lod.
• di mכsul dεm we gεt hכy kכnsantreshכn fכ Tayp II mכsul fayb dεm (fast-twitch fibers): Dis na mכsul dεm we dεn mek fכ sכt, fast, pawaful muvmεnt. So, dɛn kin yuz mɔ pawa, so i kin izi fɔ mek dɛn strɛs.

Ɔda tin dɛn we kin mek pɔsin gɛt dis sik:

• di mכsul dεm stiff: If di mכsul dεm stif εn dεn nכ kin fכm, di fayv dεm kin brok izi wan.
• Mɔsul dɛn nɔ balans: We sɔm mɔsul dɛn wok pasmak ɛn ɔda wan dɛn wik.
• Injury dɛn we yu bin dɔn gɛt bifo: If dɛn dɔn pul wan mɔsul bifo, i go mɔs bi se dɛn go pul am bak na di sem ples.

Aw dɔktɔ kin no if pɔsin gɛt mɔsul dɛn we dɔn pwɛl? (Diagnosis) .

If yu pul wan mɔsul, yu go mɔs no aw i apin. Dɔktɔ go aks yu fɔs ustɛm di pen bigin ɛn wetin yu bin de du da tɛm de. Dɔn, dɛn go chɛk di say we di pɔsin wund. If i dɔn pas lɛk 24 awa so frɔm we yu wund, yu go notis se yu de swel ɛn yu de brus. Di dɔktɔ go fil di eria ɛn chɛk fɔ si if i de fil pen, if di mɔsul dɛn gɛt trɛnk, ɛn if i de muv.

Bɔrku tɛm, dɛn kin no if yu gɛt mɔsul strɛs wit ɛgzam lɛk dis. Bɔt sɔm tɛm dɛn de, yu dɔktɔ kin tɛl yu fɔ du MRI (Magnetic Resonance Imaging) skan fɔ no ɔda tin dɛn we de apin ɔ fɔ no aw di injuri bad.

Dɛn kin gred di mɔsul dɛn we de strɛch akɔdin to aw i siriɔs? (Grɛd dɛn fɔ di mɔsul dɛn we de strɛch) .

Yɛs, dɔktɔ dɛn kin klas bak wan mɔsul strɛs akɔdin to aw i siriɔs. Dɛn kin sheb dis mɔ to tri stej dɛn:

• Gret I: Dis na mild muscle strain. Yu mɔsul dɔn strɛch ɛn i dɔn pwɛl smɔl, bɔt i nɔ rɔtin ɔl. Dis na di kayn we we pipul dɛn kin gɛt mɔ. Bɔku tɛm, i kin wɛl insay sɔm wiks.
• Gret II: Dis na mɔdaret mɔsul strɛs. Pat, ɔ ivin bɔku pan di mɔsul dɔn rɔtin. Dis kin afɛkt yu mɔsul dɛn trɛnk ɛn di say we yu kin muv. I kin tek lɔng tɛm fɔ wɛl (frɔm sɔm wik to sɔm mɔnt).
• Gret III: Dis na di kayn we we di mɔsul dɛn kin strɛs pasmak. di mכsul dכn tכn kכmplit (mכsul dεm rכp). If na so i bi, i kin nid fɔ du ɔpreshɔn fɔ stich di mɔsul we dɔn rɔtin bak togɛda.

Wetin na di bɛst tritmɛnt fɔ pɔsin we gɛt mɔsul dɛn?

Bɔrku pipul kin trit wan mɔsul strɛs na os. Na fɔ dɛn siriɔs Gret III kray wata we wi bin dɔn tɔk bɔt fɔs, dɛn nid fɔ du ɔpreshɔn.

Dis na tritmɛnt dɛm wae yu kin du na os:

• Di we aw RICE de du am: Dis rili impɔtant. RAYS min:
• R (Rɛst) - Rɛst: Gi di mɔsul we dɔn wund bɔku rɛst. Nɔ yuz am fɔ wok.
• I (Ays) - Ays: Put ays pan di say we yu wund fɔ 15-20 minit bɔku tɛm insay di de. Dis go mek di pen ɛn swel nɔ bɔku. (Nɔ put ays dairekt pan di skin, rap am wit klos.)
• C (Kɔmreshɔn): Rap di say we yu wund lɔs wan wit ɛlastik bɛnd fɔ mek yu nɔ swel.
• E (Elevation) - Elevation: Kip di an כ leg we inju εlevεt oba di at. Dis kin mek bak di swel nɔ bɔku.

Dis RICE mεtכd rili impɔtant insay di fכs fכ de dεm afta di injuri. Afta dat, yu kin bigin fɔ muv di mɔsul smɔl smɔl.

• Krɔch: If yu wund de na yu leg, yu go nid fɔ yuz krach fɔ ɛp fɔ sɔpɔt da mɔsul de we yu de waka. Yu dɔktɔ go tɛl yu aw lɔng yu fɔ yuz dɛn.
• Di tin dɛn we de mek pɔsin nɔ fil pen: Dɛn kin yuz mɛrɛsin fɔ mek pɔsin nɔ fil pen lɛk NSAID (Nonsteroidal Anti-inflammatory Drugs) fɔ ridyus di pen ɛn swɛlin insay di fɔs dez afta di injury. Bɔt i go fayn fɔ mek yu yuz dɛn lɛk aw yu dɔktɔ tɛl yu.
• Fizik tritmɛnt: I rili impɔtant fɔ ɛksesaiz yu mɔsul we dɔn wund fɔ sɔm dez afta di injury. Wan dɔktɔ we de mɛn yu bɔdi kin tich yu di rayt ɛgzampul dɛn fɔ ɛp yu mɔsul dɛn fɔ wɛl.
• Plɛtlɛt-rich plasma (PRP) injɛkshɔn: Dis na nyu tritmɛnt. Dɛn kin tek di pletlet dɛn frɔm yu yon blɔd ɛn injɛkt dɛn na di say we yu wund fɔ mek di tisu dɛn ripɛnt. Pan ɔl we dis stil de na di risach, sɔm stɔdi dɛn dɔn sho se i kin mek pɔsin wɛl kwik kwik wan.

A nid fɔ go to dɔktɔ if a gɛt prɔblɛm wit mi mɔsul?

Bɔku tɛm, smɔl mɔsul strɛs go bɛtɛ insay sɔm dez wit di RICE we. Bɔt yu fɔ rili go to dɔktɔ pan kes dɛn lɛk dɛn wan ya:

• If i tan lɛk se di injuri siriɔs: If yu yɛri "pop" sawnd we di mɔsul de kray, if yu nɔ ebul fɔ muv di mɔsul we wund atɔl, ɔ if di pen, swel, ɛn brus bad bad wan, go to dɔktɔ wantɛm wantɛm.
• If nɔr impɔtant: If yu sik nɔr bɛtɛ afta sɔm dez, ɔr if i wɔs, de injury kin bi siriɔs pas aw yu tink.
• If nyu sayn dɛn de sho: If yu gɛt sɔm kayn sik dɛn we gɛt fɔ du wit yu nerv lɛk we yu de swɛt, we yu de swɛt, we yu wik wantɛm wantɛm, ɔ we i nɔ izi fɔ kɔntrol sɔm mɔsul dɛn, i go bi se yu nerv dɔn pwɛl.

Yu kin aks kwɛstyɔn dɛn lɛk dis bak we yu go si di dɔktɔ:

• Us mɔsul de pul mi?
• Wetin na di siriɔs (grɛd) fɔ dis?
• Us tin dɛn a fɔ avɔyd te a wɛl?
• Aw lɔng a fɔ rɛst ɛn ustɛm a fɔ bigin fɔ muf bak?

Wetin wi go du fɔ mek di mɔsul dɛn nɔ strɛs?

Dɛn se: “Prɛvenshɔn bɛtɛ pas fɔ mɛn am.” So fala dɛn simpul tin ya fɔ mek di mɔsul dɛn nɔ strɛs:

• Kɔndishɔn yu mɔsul dɛn wit ɛksesaiz program ɛvride.
• Bifo yu du ɛni ɛksesaiz ɔ wok tranga wan, wam yusɛf ɛn strɛch yu mɔsul dɛn fayn fayn wan.
• Fɔ fala di rayt we aw yu de tinap ɛn tɛknik we yu de es wet ɔ du wok we yu de du fɔ yu bɔdi.
• Yu fɔ tink bɔt aw yu de tinap, mɔ we yu de wok.

Aw lɔng i kin tek fɔ mek di mɔsul we dɛn pul wɛl?

Dis kin difrɛn difrɛn wan bay aw di injury siriɔs.

• Wan smɔl (Grɛd I) mɔsul strɛs fɔ wɛl insay sɔm wiks.
• Wan mɔdaret (Grɛd II) mɔsul strɛs kin tek ɛnisay frɔm sɔm wik to sɔm mɔnt fɔ ful-ɔp fɔ wɛl.
• Wan siriɔs (Grɛd III) mɔsul strɛs kin tek 4 to siks mɔnt fɔ wɛl afta dɛn dɔn ɔpreshɔn am. Yu kin nid fɔ wɛr kast fɔ te siks wiks, afta dat dɛn kin bigin wan rihabiliteshɔn program. If na atlet, yu kin gɛt fɔ sidɔm na do di ɔda pat na di sizin.

Bɔrku pipul dɛn kin wɛl kpatakpata frɔm wan mɔsul strɛs, ivin siriɔs wan. Bɔt aw yu de trit di mɔsul we yu de wɛl kin afɛkt aw i wɛl. Sɔntɛnde, di mɔsul kin lɛf ska tisu . Dis ska tisu taf pas di hεlty mכsul tisu εn i kin tear izi wan. So, yu go nid fɔ tek tɛm smɔl we yu de yuz da mɔsul de tumara bambay.

Di impɔtant tin dɛn we wi nid fɔ mɛmba (Take-Home Message) .

Fɔ pul mɔsul na tin we kin mek pɔsin fil pen. Fɔ sɔm pipul dɛn, di pen kin bad lɛk fɔ blo smɔl pan di spɔt ɔ aktiviti we yu lɛk. Bɔt yu mɔsul nid tɛm fɔ wɛl, ɛn i nid yu peshɛnt ɛn fɔs we yu de du di rihabiliteshɔn. Fɔ gi yusɛf da tɛm de na di bɛst we fɔ sef wan fɔ du di tin dɛn we yu lɛk, wit di sem intensiti we yu bin dɔn yus to.

So, if yu gɛt mɔsul strɛs, nɔ panik, gɛt di rɛst we yu nid, gɛt di rayt tritmɛnt, ɛn tray fɔ wɛl kwik kwik wan. Mɛmba se ɛni injuri de tich wi nyu lɛsin ɛn ɛp wi fɔ ɔndastand wi bɔdi fayn fayn wan.

` mכsul strεn, pul mכsul, mכsul strεn, mכsul injuri, RICE mεtכd, fyzikal tεrapi, εksεsayz, mכsul pen