Yu go mɔs de go tru bɔku gladi at ɛn smɔl diskɔmfɔt dɛn tɛm ya bikɔs yu de ɛkspɛkt pikin, nɔto so? Na kɔmɔn tin fɔ gɛt leg kramp, ɔ as wi kin kɔl am, yu leg kin swɛ. Sɔntɛnde, dis kin mek yu fil pen sote i kin wek yu na midul nɛt. Bɔt nɔ wɔri, bɔku tɛm i nɔ kin siriɔs. Tide, wi go tok boht leg kramp en wetin yu kin du boht am.
Wetin mek mi leg dɛn kin rol we a gɛt bɛlɛ?
Bɔku uman dɛn we gɛt bɛlɛ, mɔ di sɛkɔn ɛn tɔd tri mɔnt we dɛn gɛt bɛlɛ , kin gɛt shap pen na di ɔnda pat na dɛn leg, ɔ di say we dɛn de groin, midul nɛt. Dɔktɔ dɛn nɔ kin ebul fɔ no di rayt tin bak. Sɔm pipul dɛn kin jok fɔ kɔl dis "Charley horses," we de tɔk bɔt wan bad bad pen we de na di groin mɔsul dɛm. Imajin se yu de slip fast ɛn wek wantɛm wantɛm wit wan bad bad pen we de fil lɛk se di ia na yu leg tinap pan ɛnd... Yu nɔ go ebul fɔ diskraib di diskɔmfɔt we yu de fil da tɛm de, nɔto so? Bɔt di gud nyus na dat dis pen kin stɔp afta sɔm tɛm .
Sɔm smɔl rizin dɛn de we a tink se kin afɛkt dis:
- di pikin in wet we i de gεt: As yu pikin de gro, yu leg dεm fכ bia mכr wet. Dɔn bak, as yu uterus de gro, i kin put prɛshɔn pan di blɔd vesel ɛn nerv dɛn we de go na yu leg.
- Di wata we nɔ de na di bɔdi: If yu nɔ gɛt bɛtɛ wata, dat kin afɛkt di we aw di mɔsul dɛn de wok. Yu nid mɔ wata we yu gɛt bɛlɛ.
- Di it we yu nɔ de it: Sɔntɛnde, pipul dɛn biliv se yu ia kin lɔs bikɔs yu nɔ gɛt bɛtɛ minral lɛk kalsiɔm ɔ magnɛsiɔm.
- Taya: I kin bi bak bikɔs yu leg dɛn taya we yu go slip na nɛt afta yu dɔn wok tranga wan ɔl di de.
Wetin yu kin du fɔ mek yu nɔ gɛt kramp na yu leg?
If dis kayn we aw yu de rɔl yu leg dɛn de mɔna yu bak, tray fɔ du sɔm tin dɛn.
Tray dɛn tin ya bifo yu go slip.
- Kalf strɛch: Bifo yu go slip na nɛt, strɛch yu kaw pikin dɛn. Bɔt nɔ ɛva strɛch wit yu fut finga dɛn we yu de pɔynt bifo . If yu du dat, i kin mek di kalf mɔsul dɛn strɛs mɔ. כl wetin yu nid fכ du na fכ kip yu leg stret εn fleks di bכtכm pat pan yu leg (tכ dεm) tכwεd yu kכn. Du dis bɔku tɛm.
Tin dɛn we yu kin du kwik kwik wan if yu ia de fɔdɔm
If yu gɛt ia we de lɔs wantɛm wantɛm na nɛt ɔ na de, nɔ panik ɛn tray dɛn tin ya:
1. Stret di leg: Kip di leg we de pen stret as yu ebul.
2. Pul yu fut op: Pul yu fut finga fo front of yu, to yu ni, laik se sombodi de push fo bottom of yu fut. Dis go mek di mɔsul we tayt strɛch.
3. 3. .Masaj jisnɔ: Masaj di say we yu de pen jisnɔ wit yu an. I bɛtɛ fɔ masaj frɔm di bɔt ɔp, dat na, to di at .
4. Waka rawnd smɔl: We di pen dɔn stɔp smɔl, waka rawnd smɔl if i pɔsibul.
5. Put ɔt: Put ɔt wata bɔtul ɔ klos we dɛn sok insay ɔt wata na di say we di sik dɔn afɛkt. Dis go ɛp fɔ rilaks di mɔsul dɛn ɛn ridyus di pen. Bɔt nɔ yuz am if i wam pasmak.
Mɛmba se: We yu de du dɛn tin ya, yu want fɔ du dɛn di kayn we we go mek yu fil fayn ɛn we nɔ go mek yu fil pen mɔ .
Tek kia ɔf dis ɔl di de.
- Drink bɔku wata: Tray fɔ drink at le 8-10 glas wata ɛvride. di bכdi nid mכr wata we uman bεlε. If yu nɔ drink bɛtɛ, i go mɔs bi se yu ia go lɔs.
- Ɛksesaiz lɛk aw yu dɔktɔ tɛl yu fɔ du: If yu dɔktɔ se i nɔ bad, du ɛksesaiz we nɔ gɛt wan bɔt ɔltɛm . Fɔ ɛgzampul, we yu waka ɔ du yoga ɛksesaiz we fayn fɔ uman dɛn we gɛt bɛlɛ, dat kin mek blɔd go fayn na yu leg ɛn i kin mek yu leg nɔ kramp.
- Tek kia ɔf yu it: Put it dɛn we gɛt bɔku kalsiɔm (milk, yogɔt, chiz, grɛn vɛjitebul) ɛn it dɛn we gɛt bɔku magnɛsiɔm (gren, nɛt, banana) insay yu it.
Aks yu dɔktɔ bɔt sɔpɔtmɛnt dɛn.
Sɔntɛnde, yu dɔktɔ kin tɛl yu fɔ gi yu mɛrɛsin we gɛt kalsiɔm ɔ magnɛsiɔm. Bɔt yu nɔ fɔ ɛva tek dɛn tin ya na di famasi fɔ yusɛf . We yu gɛt bɛlɛ, tek ɛni mɛrɛsin ɔ it we yu de gi yu tin fɔ it jɔs we yu tɛl yu . Na bikɔs sɔm tin dɛn kin ambɔg di pikin. Yu dɔktɔ go chɛk yu ɛn disayd if yu rili nid dɛn tin ya.
Ustɛm a fɔ go to dɔktɔ?
Pan ɔl we dis leg rɔl na nɔmal tin bɔku tɛm, sɔntɛnde i kin bi sayn fɔ wan sik we rili siriɔs. So, if yu gɛt ɛni wan pan dɛn sik ya, yu fɔ rili go to dɔktɔ wantɛm wantɛm :
- If di pen na yu leg nɔr go atɔl: If yu dɔn du di tin dɛm wae wi dɔn tɔk bɔt ɛn de pen nɔr de afta sɔm awa.
- If di pen rili bad: yu nɔ go ebul fɔ bia, i de pen pasmak pas aw yu kin flip yu ia we nɔmal.
- If yu leg swel, rεd, εn fil wam we yu tכch: Dis kin bi sayn fכ blɔd kכlכt (Deep Vein Thrombosis - DVT). Pan ɔl we i nɔ kin apin so ɔltɛm we uman gɛt bɛlɛ, na sik we nid fɔ gɛt tritmɛnt wantɛm wantɛm.
- If i nɔ izi fɔ yu fɔ waka: If yu nɔ ebul fɔ waka fayn, bikɔs ɔf pen ɔ fɔ ɔda rizin.
Sɔmtɛm lɛk dis, i kin fayn fɔ mek yu go to dɔktɔ ɛn mek dɛn chɛk yu. Dɔn yu kin biliv tranga wan se natin nɔ de fɔ wɔri bɔt.
Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .
Okay, so lɛ wi mɛmba yu bak bɔt sɔm impɔtant pɔynt dɛn frɔm wetin wi dɔn tɔk bɔt:
- Krɔs-lɛg na kɔmɔn tin we uman gɛt bɛlɛ, bɔt we dɛn de fɔ ridyus di diskɔmfɔt.
- Mek am abit fɔ strɛch yu leg bifo yu go slip na nɛt (we yu nɔ pɔynt yu fut finga dɛn fɔ go bifo).
- If di ia dɔn gro insay, stret di leg, pul di fut ɔp , ɛn masaj di say.
- Drink bɔku wata ɔl di de ɛn it fayn it.
- Du layt ɛksesaiz lɛk aw yu dɔktɔ tɛl yu fɔ du.
- Nɔ tek ɛni supamakit we yu nɔ go to yu dɔktɔ.
- If di pen na yu leg bad bad wan, i nɔ de stɔp, ɔ yu gɛt sɔm sayn dɛn lɛk fɔ swel, fɔ rɛd, ɔ fɔ wam , yu fɔ rili go to dɔktɔ.
Nɔto yu wan de go tru dis waka. Ilɛk uskayn prɔblɛm yu de gɛt, nɔr frayd fɔ tɔk to yu dɔktɔ ɔr yu fambul bɔt dat. Ɔltin go fayn!
` Bɛlɛ, Leg Kramp, Bak-ak, Leg Kramp, Bɛlɛ Hɛlth, Leba Pen, Maternal Hɛlth
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