Yu no bɔt wan strɛs fraktrɔs? Mek wi tok!

Adu! Aw di bɔdi? Tide wi go tɔk bɔt wan tɔpik we difrɛn smɔl, bɔt we kin impɔtant to bɔku pipul dɛn. Sɔntɛnde, yu kin fil se sɔm pat dɛn na yu bɔdi, mɔ yu bon dɛn, jɔs de at, lɛk se sɔntin nɔ rayt? Na dat wi de tɔk bɔt tide. Wi kin kɔl dis ‘Stress Fracture’. Di nem kin tan lɛk big tin, bɔt lɛ wi ɔndastand am simpul wan.

Wetin na Stress Fracture?

Fɔ tɔk am simpul wan, strɛs frakt na wan rili smɔl, dilik krak krak na wan bon, ɔ wan pat pan bon na wi bɔdi. I tan lɛk krak krak na plet. Nɔto big big fraktrɔs, bɔt i kin mek prɔblɛm if dɛn nɔ trit am. Dɛn krak krak ya so smɔl dat sɔntɛnde i kin at fɔ no dɛn ivin if dɛn tek ɛkstrem rayt we dɛn bigin.

Wetin mek wi kin gɛt strɛs fraktrɔs lɛk dis?

Okay, naw yu go mɔs de tink se, ‘Wetin mek dis de apin?’ Bɔku men rizin dɛn de fɔ dis. Lɛ wi si wetin dɛn bi.

Fɔ kɔntinyu fɔ du di sem tin

Bɔku tɛm dis na di men rizin fɔ ‘strɛs fraktrɔs’. Imajin se yu de tren fɔ wan spɔt, fɔ ɛgzampul, yu de rɔn, ple gem fɔ jomp (lɛk baskɛtbɔl, nɛtbɔl), ɔ dans. insay dεn kayn tin dεm ya , dεn kin put di sem bon כnda prεshכn kכnstant (strεs). I tan lɛk se dɛn de bit am bɔku tɛm na di sem ples. As tɛm de go, di bon nɔ kin ebul fɔ bia da prɛshɔn de igen ɛn i kin mek smɔl krak krak.

• Nyu pipul dɛn we de du ɛksɛsayz: We yu bigin fɔ ɛksesaiz tumɔs wantɛm wantɛm, yu bɔdi nɔ go yus to am, so dis kin apin. Imajin if pɔsin we yu nɔ ɛva mit bigin fɔ rɔn fɔ lɔng lɔng mayl wantɛm wantɛm, ɛn i nɔ go izi fɔ yu leg bon dɛn fɔ ol am.
• Atlet dɛn we de tren dɛn mɔ ɛn mɔ: Dis kin gɛt prɔblɛm if yu mek yu tren tɛm ɛn di trɛnk we yu de tren mɔ wantɛm wantɛm we yu de pripia fɔ kɔmpitishɔn. Yu nid fɔ gi yu bɔdi tɛm fɔ ajɔst to di nyu strɛs.

Bɔn dɛn we wik

Di ɔda big tin na we di bon dɛn nɔ gɛt trɛnk igen. Dis kin bi bikɔs ɔf sɔm tin dɛn:

• Di tin dɛn we di bɔdi nɔ de it: If di bɔdi nɔ gɛt inof tin dɛn we impɔtant fɔ mek di bon dɛn strɔng, mɔ di kalsiɔm ɛn vaytamɛn D, di bon dɛn kin wik. afta dat, ivin wit sכm prεshכn, ‘strεs frakshכn’ kin apin. Sɔm pipul dɛn nɔ kin gɛt di it we dɛn nid bikɔs dɛn de kɔntrol di tin dɛn we dɛn de it.
• Sɔm tin dɛn we kin apin to pɔsin we sik: Fɔ ɛgzampul, pipul dɛn we gɛt sik dɛn we kin mek dɛn bon dɛn tan ɛn wik, lɛk ɔstioporosis, kin gɛt mɔ prɔblɛm. Dɛn pipul ya kin gɛt strɛs fraktrɔs ivin we dɛn de du nɔmal tin dɛn we dɛn kin du ɛvride. Uman dɛn we gɛt sɔm ɔmon prɔblɛm dɛn bak kin gɛt mɔ risk.

Dat min se di men tin we kin mek dis apin na di prɛshɔn we dɛn kin kɔntinyu fɔ put pan bon pas aw i ebul fɔ du am. I tan lɛk se waya de brok we dɛn bɛn am na di sem ples bak ɛn bak.

Wetin na di sayn dɛm fɔ ‘stress fracture’? Aw wi kin no am?

Naw yu kin de wɔnda se, "Okay, aw a go no if a gɛt dis?" Bɔrku sayn dɛm de wae dɛn kin si pan dis sik. Bɔt nɔto ɔlman go gɛt dɛn sik ya di sem we, ɛn sɔm pipul dɛn kin jɔs gɛt wan ɔ tu.

• Pen we yu de du ɛksɛsayz: Dis na di men sayn . Yu kin bigin fɔ fil pen sɔnsay we yu de du ɛksɛsayz ɔ ple spɔt. Fɔs, dis pen kin jɔs apin we yu de du ɛksɛsayz ɛn i kin stɔp we yu stɔp. Bɔt as di sik de wɔs, di pen kin kɔntinyu afta yu dɔn du ɛksɛsayz, sɔntɛnde ivin we yu jɔs tinap ɔ slip na nɛt.
• Tɛnd: If yu prɛs ɔ tɔch di say we yu de fil pen, yu kin fil pen. Sɔntɛnde, yu kin fil smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl.
• Swel ɛn rɛd: Sɔntɛnde di say we di pen de kin swel smɔl ɛn ivin rɛd. Dis nɔto kɔmɔn sayn. I kin fil bak se i wam smɔl pas di ɔda say.

Usay na di bɔdi ‘strɛs fraktrɔs’ kin apin mɔ?

Stress fracture kin apin mɔs na di bon dɛm na di lכw leg εn fut , bikɔs na de di prεshכn de mכst we wi de rכn, jomp, εn waka.

• Tibia: Na di big bon we de na di leg, dɔŋ di ni, na di big fut sayd. Stress fracture na tin we kin apin to pipul dɛn we de rɔn.
• Metatarsals: Dis na di lכng bon dεm na wi fut dεm we de kכnekt to wi fut finga dεm. Dɛn kin kɔmɔn mɔ pan di wan dɛn we de dans ɛn di wan dɛn we de dans bale.
• Il bon (Calcaneus): I kin apin bak na di il bon, mɔ pan di wan dɛn we de ple spɔt we gɛt fɔ du wit fɔ jomp frɔm ay ples.
• Navicular bon: Na smɔl bon we de insay di tap pat pan di fut. Dis kin bi ‘stress fracture’ bak, bɔt i kin tek sɔm tɛm fɔ wɛl ɛn na ples fɔ tek tɛm.

bכt nכto na dεn ples ya nכmכ, ‘Stres Fracture’ kin apin bak na כda bon dεm na di bכdi. Fɔ ɛgzampul:

• Bɔn na dɛn an: Pipul dɛn we de ple spɔt fɔ lif wet, lɛk tɛnis, kin gɛt bon dɛn na dɛn an.
• Spine: Pipul dεm we de ple sכpכt lεk jimnastik, lif wet, εn bol fast bכla na kriket kin gεt wan kכndyushכn we dεn kכl ‘spondylolysis’.
• Rib: Pipul dɛn we de rɔn kin gɛt rib fraktrɔs, jɔs lɛk di wan dɛn we de ple gɔlf.

Ustɛm wi fɔ go to dɔktɔ bɔt dis?

If yu gɛt wan ɔ mɔ pan di sayn dɛn we wi dɔn tɔk bɔt, mɔ if di pen we yu kin gɛt we yu de du ɛksɛsayz nɔ kin stɔp afta sɔm dez, i go mɔs bi se yu go to dɔktɔ fɔ advays.

De tin wae impɔtant pas ɔl na, wae yu gɛt pen lɛk dis, nɔr jɔs tink se e go dɔn insay sɔm dez. biכs ‘strεs frakshכn’ we de stat lεk sכmכl krak kin divεlכp to komplit frakshכn if yu kכntinyu fכ put prεshכn pan di bon. Dɔn di tɛm fɔ wɛl go lɔng ɛn di tritmɛnt kin kɔmplikt.

Di dɔktɔ go aks yu bɔt yu sik dɛn, aks yu bɔt di tin dɛn we yu de du, ɛn chɛk yu. If nid de, dɛn kin ɔda fɔ mek dɛn tek ɛkstrem rayt. Bɔt sɔntɛnde, yu nɔ kin si wan strɛs fraktrɔs pan ɛkstrem rayt fɔs. If na so i bi, di dɔktɔ kin tɛl yu fɔ du tɛst we go mek yu no mɔ, lɛk fɔ du MRI skan. Sɔmtɛm, bon skan kin ɛp bak fɔ no dɛn kayn tin ya.

Aw fɔ protɛkt yusɛf frɔm ‘Stress Fracture’?

Yu kin de tink se, "O, dis go bi prɔblɛm if i apin to mi, a nɔ no if i go apin to mi bak." Nɔ wɔri. Bɔku tin dɛn de we wi kin du fɔ protɛkt wisɛf frɔm dis kayn tin.

• Inkrisayz yu ɛksesaiz smɔl smɔl: If yu nyu fɔ ɛksesaiz, yu fɔ inkrisayz yu ɛksesaiz tɛm ɛn intensiti sloslo ɛn smɔl smɔl. I bεst fɔ nɔ inkrisayz yu trenin volyum pas 10% pan wik. I nɔ fayn fɔ put tumɔs wet pan yu bɔdi wan tɛm. Gi yu bɔdi tɛm fɔ yus to nyu tin.
• Fɔ wɛr di rayt fut: Wear sus we fit di spɔt ɔ ɛksesaiz we yu de du, ɛn we de fayn. Riples yu sus if i dɔn ol ɛn i dɔn pwɛl. Dɛn tin ya go ɛp fɔ ridyus di prɛshɔn we de na yu fut ɛn yu leg dɛn.
• Wan it we gɛt fayn fayn tin dɛn: Wi dɔn tɔk bɔt di impɔtant tin we di kalsiɔm ɛn vaytamɛn D gɛt fɔ mek di bon dɛn strɔng. So, it tin dɛn we gɛt kalsiɔm lɛk milk, yogɔt, chiz, grɛn vɛjitebul (spinach, kelɛb, spinach), smɔl fish (lɛk halibut, sadin), soya, ɛn amɔnd. Di bɛst say fɔ gɛt vaytamɛn D na di san we de shayn na mɔnin. Dɔn bak, it tin dɛn we gɛt vaytamɛn D (fish we gɛt ɔyl, eg yolk). If nid de, yu kin tek ɔda kalsiɔm ɛn vaytamɛn D bak ɔnda dɔktɔ advays.
• Krɔs-tren: Bifo yu du di sem kayn ɛksesaiz ɔltɛm, tray fɔ chenj di we aw yu de du ɛksɛsayz. Fɔ ɛgzampul, if yu na pɔsin we de rɔn, tray fɔ swim ɔ bayk fɔ sɔm dez insay di wik fɔ mek yu nɔ put bɔku strɛs pan di sem mɔsul grup.
• Lisin to yu bɔdi: If yu fil pen we yu de du ɛksɛsayz, nɔ ignore am. Stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn rɛst.If yu kɔntinyu fɔ du ɛksɛsayz tru pen, dat go jɔs mek di tin wɔs.
• Gɛt inof rɛst: Gɛt inof slip ɛn rɛst ɛvride, pan ɔl we yu de du ɛksɛsayz ɛn afta yu dɔn du ɛksɛsayz. Rɛst impɔtant fɔ mek di bɔdi in tisu dɛn ripɛnt. Gɛt gud rɛst na nɛt, mɔ afta yu dɔn tren yu tranga wan fɔ sɔm dez.

So, na som tins yu nid fo memba from wetin wi tok abaut tide...

Okay, so naw yu go dɔn ɔndastand se ‘stress fracture’ na smɔl krak krak na bon, ɛn na di prɛshɔn ɛn wikɛd we di bon de mek we i de kɔntinyu fɔ ripit.

Mɛmba se fɔ lisin to yu bɔdi na di tin we impɔtant pas ɔl. Nɔ ignore pen. Ɛspɛshali if i gɛt fɔ du wit ɛksesaiz, i kin bi sayn fɔ strɛs fraktrɛshɔn.

Wi bin tɔk bak bɔt aw fɔ protɛkt yusɛf frɔm dis sik. Tin dɛn lɛk fɔ bigin fɔ du ɛksɛsayz smɔl smɔl, fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, ɛn fɔ wɛr di rayt sus kin mek dis prɔblɛm nɔ bɔku.

If yu tink se yu gɛt ɛni wan pan dɛn sik ya, duya go to dɔktɔ fɔ advays. Dis go ɛp yu fɔ wɛl kwik ɛn nɔr go wɔs. A de wish yu gud wɛlbɔdi!

` Bon frakshכn, strεs frakshכn, bon pen, εksεsayz injuri, spɔt injuri, bon hεlth, kalsiכm