Yu na pɔsin we de wok tranga wan ɔ we lɛk fɔ ple spɔt? Dɔn i impɔtant fɔ mek yu no bɔt dɛn smɔl smɔl krak krak ya na di bon dɛn we dɛn kɔl Stress Fractures''!

We wi fil smɔl pen na wi bɔdi, wi kin tink bɔt bɔku tin dɛn, nɔto so? Ɛspɛshali if yu de du spɔt ɔ if yu na pɔsin we de rɔn rawnd ɔl di de, yu go tink se i nɔmal fɔ gɛt smɔl pen na difrɛn pat dɛn na yu bɔdi. Bɔt sɔmtɛm, biɛn dis smɔl pen, sɔmtin kin de we nid fɔ pe atɛnshɔn smɔl. Na dat wi go tɔk bɔt tide, `( Stress Fracture )`. Nɔ fred, wi go tɔk bɔt dis simpul wan, insay wan we we yu go ɔndastand.

Wetin na dis ``Strɛs Fraktrɔs''?

Fɔ tɔk am simpul wan, `(Stress Fracture )` na rili smɔl, dilik krak na bon. I tan lɛk smɔl krak krak na wɔl we de apia smɔl smɔl. Pan ɔl we i kin tan lɛk se i smɔl fɔs, i kin big if wi nɔ pe atɛnshɔn to am. dis na big `(Fracture)` usay bon de brok tu, we nכto bon brok, bכt na sכmtin we sכm sכm bכku. Bɔt ivin dis smɔl krak krak kin mek wi fil pen bad bad wan ɛn i kin ambɔg di tin dɛn we wi kin du ɛvride.

Wetin mek wi kin gɛt dis `(Stress Fracture)`?

Tu men rizin de we mek dis `(Stress Fracture)` de apin. Lɛ wi luk dɛn wan bay wan.

1. Bikɔs ɔf di ripit we dɛn de ripit di sem tin (`Overuse`) .

Dis na di tin we kin mek pɔsin gɛt dis sik. Fɔ tɔk am simpul wan, we wi de du di sem muvmɛnt bak ɛn bak, wi bon dɛn kin put tumɔs prɛshɔn pan dɛn. Smɔl smɔl, dis prɛshɔn kin mek smɔl smɔl krak krak dɛn de na di bon dɛn.

Imajin se yu na pɔsin we de rɔn. We yu de rɔn di sem we ɛvride, mɔ if yu de inkrisayz yu trenin volyum ɔ spid wantɛm wantɛm, yu kin gɛt smɔl smɔl krak krak dɛn na yu leg bon dɛn lɛk dis. Ɛn ɔda tin dɛn:

• Fɔ di wan dɛn we de ple baskɛtbɔl
• Fɔ di wan dɛn we de dans
• Fɔ di wan dɛn we de du jimnastik
• Dis sik kin kɔmɔn bak pan pipul dɛm wae de ple spɔt lɛk tɛnis.

Nyu rikrut dɛn kin gɛt dɛn kayn injuri ya bak we dɛn bigin, bikɔs dɛn bɔdi kin gɛt bɔku trenin wantɛm wantɛm we dɛn nɔ yus to. fכ egzampl, bכku tεm, di wan dεm we de rɔn kin sɔfa wit dis prכblεm na di shin bon (`Tibia`) .

2. Bikɔs ɔf di bon dɛn we wik

Di ɔda men rizin na bikɔs yu bon dɛn wik. If yu bon dɛn nɔ strɔng, dɛn kin brok ivin ɔnda nɔmal strɛs. Bɔku rizin dɛn de we mek yu bon dɛn kin wik:

• Di tin dɛn we wi nɔ de it: Kalsiɔm ɛn Vitamin D de mek wi bon dɛn strɔng.Vitamin D na wan tin we rili impɔtant. If di bɔdi nɔ gɛt inof, di bon dɛn kin wik smɔl smɔl. Kalsiɔm na di men tin we de mek bon dɛn. Vitamin D de ɛp di bɔdi fɔ tek di kalsiɔm we wi de tek.
• Sɔm mɛrɛsin dɛn: Sɔm mɛrɛsin kin mek bak di bon dɛn wik. Wan ɛgzampul na wan sik we dɛn kɔl ɔstioporosis . Dis na we di bon dεm de dכn, we de mek dεn brok εn i izi fכ brok.
• Sɔm tin dɛn we kin apin to uman atlet dɛn: Fɔ sɔm uman dɛn, mɔ di wan dɛn we de du spɔt, tin dɛn lɛk fɔ it tin dɛn we nɔ balans, we dɛn nɔ kin gɛt mɔnt, ɛn we dɛn nɔ gɛt bɛtɛ ɛnaji kin ambɔg dɛn bon wɛlbɔdi bak. I impɔtant fɔ no bɔt dɛn tin ya bak.

Pɔsin we gɛt dɛn kayn wik bon ya kin gɛt ``strɛs fraktrɔs'' we i nɔ bin de ɛkspɛkt, sɔntɛm ivin we i de du nɔmal wok dɛn we i de du ɛvride.

Aw a go no if a gɛt `(Stress Fracture)`? (Sayn dɛn)

Okay, naw lɛ wi si wetin na di sayn dɛm fɔ ``Stress Fracture''. Si if yu gɛt dɛn tin ya:

• Pen: Dis na di men sayn. Bɔku tɛm, i kin bigin wit smɔl pen. Dis pen kin fil mɔ wae yu de du ɛksɛsayz, rɔn, ɔr jomp. Fɔs, di pen kin stɔp afta yu dɔn fɔ du ɛksɛsayz ɛn rɛst fɔ sɔm tɛm. Bɔt as di sik de wɔs, di pen kin bigin fɔ de ivin afta i dɔn rɛst. Sɔmtɛm, de pen kin ivin kam na nɛt we yu de slip.
• Point Tenderness: Wan ɔda tin na dat dɛn kin fil dis pen na wan ples, na smɔl say. If yu pres pan da ples de wit yu finga, i kin at bad bad wan. Dɔktɔ dɛn kin kɔl dis ``Point Tenderness''.
• Swel ɛn rɛd: Di say we yu de fil kin swel smɔl. Sɔm pipul dɛn kin ivin notis se di skin na da say de rɛd . Bɔt dis swɛlin ɛn rɛdnɛs nɔ kin apin to ɔlman, ɛn ivin if i apin, bɔku tɛm i nɔ kin notis.

Wetin na di ples dɛm we `(Stress Fracture)` kin apin?

di strεs frakshכn kin apin mכst na di bon dεm na di lכw leg (di tibia εn fibula) εn di bon dεm na di fut (especially di mεtatarsal dεm). Na dɛn say ya kin afɛkt mɔ we pɔsin de rɔn, jomp, ɛn spɔt.

Bɔt dɛn fraktrɔs ya nɔ kin jɔs apin na dɛn ples ya, bɔt i kin apin bak na di bon dɛn na di an, di spayna, ɛn di rib dɛn na di chɛst . Imajin, pɔsin we de kɔf tranga wan ɔltɛm kin gɛt ``Stress Fracture`` na in rib. Ɔ pɔsin we de row kin gɛt dis kɔndishɔn bak na in rib dɛn.

Ustɛm a fɔ go to dɔktɔ?

If yu gɛt pen lɛk dis, .Ɛspɛshali if i de wɔs de go de, ɔ if i nɔ go afta wan ɔ tu wiks we yu dɔn rɛst, yu fɔ rili go to dɔktɔ. Nɔ ignore am as sɔntin we smɔl. biכs, if dεn nכ trit wan `(Stress Fracture)` fayn, i kin divεlכp to big frakshכn (`Kכmplit Frakshכn`). Dɔn di tɛm fɔ wɛl go lɔng, di tritmɛnt go tranga, ɛn yu go gɛt fɔ sɔfa mɔ. So, i go fayn fɔ mek yu gɛt di rayt advays kwik kwik wan.

Aw di dɔktɔ kin no bɔt dis? (Diagnosis) .

We yu go to dɔktɔ, i go aks yu kwɛstyɔn dɛn fɔs. Tin dɛm lɛk us aktiviti yu kin du, aw de pen bigin, ɛn ustɛm i kin at pas ɔl. Dɔn, dɛn go tɔch ɛn prɛs di say we de pen fɔ si if ɛnitin de we gɛt sɔri-at.

Dɔn, if di dɔktɔ gɛt ɛni dawt, i kin rifer yu fɔ mek dɛn du sɔm tɛst dɛn:

• X-ray: I nɔ kin si strɛs fraktrɔs pan X-ray we i bigin bikɔs na rili smɔl fraktrɔs. Afta sɔm wiks, as di bon bigin fɔ wɛl, yu kin si chenj dɛn na di ɛkstrem rayt.
• `Bכn Skan`: Dis na sεnsitiv tεst we kin no if yu gεt `(Stress Fracture)` we i bigin.
• MRI (Magnetic Resonance Imaging) Scan: Dis na di bɛst we fɔ no if pɔsin gɛt strɛs we i brok. I kin si klia wan aw di bon dɛn de ɛn bak ɛni damej pan di sɔft tisu dɛn we de rawnd.
• `CT scan (Computed Tomography scan)` test: dεn kin yus dis bak sכmtεm, spεshal wan if yu want fכ si di shep fכ di bon.

Wit dis tεst dεm, di dכkta kin no εksεkt if yu gεt ``strεs frakshכn'' כ sכm כda prכblεm.

Wetin na di tritmɛnt fɔ dis, dɔktɔ?

If dɛn no se yu gɛt ``Stress Fracture'', natin nɔ de fɔ wɔri bɔt. If dɛn trit am di rayt tritmɛnt, i kin wɛl kpatakpata.

• Rɛst: Di tritmɛnt we impɔtant pas ɔl fɔ dis na fɔ rɛst. Dis min se yu nid fɔ stɔp di aktiviti we mek di injuri kpatakpata. If yu na pɔsin we de rɔn, yu nid fɔ stɔp fɔ rɔn, if yu na pɔsin we de jomp, yu nid fɔ stɔp fɔ jomp fɔ lɛk 6 to 8 wiks, ɔ sɔntɛm ivin lɔng pas dat . Yu dɔktɔ go tɛl yu aw lɔng yu nid fɔ rɛst.
• Di `RAIS` we: Fɔ ridyus pen ɛn swel na di fɔs tɛm, yu kin fala di `RAIS` we.
• `R (Rɛst)` - Rɛst (as wi bin dɔn tɔk).
• `I (Ice)` - Put ays (wan ays pak we dɛn rap wit tawɛl, put am na di say we yu wund fɔ lɛk 15-20 minit sɔm tɛm insay di de).
• `C (Compression)` - Na bεndεj we de fil tayt bכt nכ de rεstrikt bכdi fכ fכlכ (kכntrol swel).
• `E (Elevation)` - fכ kip di εria we inju (if na leg) εlevεt bay we yu put am pan chia כ pilo (dis de εp fכ ridyus di swel).
• Painkillers: Yu kin tek wan simpul pen kil, lɛk `Paracetamol`, fɔ pen. Bɔt nɔ kɔntinyu fɔ tek ɔda strɔng pen kil (lɛk `NSAID` - e.g. `Ibuprofen`, `Diclofenac`) we yu nɔ gɛt yu dɔktɔ in advays, bikɔs sɔm stɔdi dɛn dɔn sho se dɛn kin delay fɔ mek yu bon wɛl. So, if yu de tek mɛrɛsin fɔ mek yu fil pen, tɔk to yu dɔktɔ ɛn jɔs tek di mɛrɛsin we i gi yu.
• Divays dɛm we de sɔpɔt yu: Sɔntɛnde, yu dɔktɔ kin tɛl yu fɔ yuz spɛshal sus (`Walking Boot`) ɔ kruk fɔ yu leg. Gi di bon rɛst ɛn stɔp fɔ put tumɔs wet pan am.
• Kastin: Dis nɔ kin rili nid fɔ du am, bɔku tɛm if di say we di bɔdi brok big ɔ i nɔ de wɛl kwik kwik wan.
• Smɔl smɔl fɔ yus to di tin dɛn we yu de du: Ivin afta yu dɔn wɛl, i nɔ fayn fɔ bigin fɔ du di sem tin dɛn we yu bin de du trade wantɛm wantɛm. Yu fɔ bigin bak smɔl smɔl, smɔl smɔl. E fayn fɔ aks fɔ advays frɔm dɔktɔ ɔr fisiotɛrapist fɔ dis. Dɛn go tɛl yu aw fɔ bigin fɔ du ɛksɛsayz bak sef wan.
• Fɔ trit di ɔndalayn kɔz: Apat frɔm dat, i rili impɔtant bak fɔ fɛn di ɔndalayn kɔz we mek dis `(Stress Fracture)` ɛn trit am. If na tin we nɔ gɛt bɛtɛ tin fɔ it, dɛn nid fɔ adrɛs am. If na mistek we dɛn mek fɔ tren, dɛn nid fɔ kɔrɛkt am. If na sik lɛk `Osteoporosis`, i nid fɔ trit am fayn fayn wan.
• Ɔpreshɔn: Bɔku tɛm, dis nɔ kin gɛt fɔ du wit ɔpreshɔn. I nɔ kin apin so ɔltɛm, ɛn i kin apin nɔmɔ we di bon nɔ wɛl ɔ if di brɛk bi big fraktrɔs.

Dɛn nɔ go ebul fɔ mek dis prɔblɛm nɔ apin igen? (Di we dɛn fɔ mek dɛn nɔ gɛt di sik)

I rili pɔsibul! If wi tink bɔt dɛn tin ya smɔl, wi kin rili mek di `(Stress Fracture)` nɔ apin.

• Inkrisayz di intensiti fɔ ɛksesaiz smɔl smɔl: If yu de stat nyu ɛksesaiz rutin, ɔ if yu de inkrisayz di intensiti, di tɛm, ɔ distans fɔ di wokɔt we yu dɔn du, nɔ du am ɔl wan tɛm. Inkrεs sכmtεm, sכmtεm sכmtεm, nכ pas 10% pan wik. Gi yu bɔdi tɛm fɔ ajɔst.
• Di rayt sus: I rili impɔtant fɔ yuz gud sus we fit di wok we yu de du. Nɔ go rɔn wit ol sus we dɔn pwɛl. If yu na pɔsin we de rɔn, yuz sus we dɛn mek fɔ rɔn.
• Du `Krɔs-trɛnin`: .I fayn fɔ chenj di we aw yu de du ɛksɛsayz (‘krɔs-trɛnin’) pas fɔ du di sem kayn ɛksɛsayz ɛvride. Fɔ ɛgzampul, if yu na pɔsin we de rɔn, yu kin du ɛksashɔn dɛn we nɔ go ambɔg yu lɛk fɔ swim ɔ fɔ rayd baysikul fɔ sɔm dez insay di wik. Dis go mek di sem bon dɛn nɔ strɛs.
• Balans it: As wi bin dɔn tɔk, it balans it we gɛt bɔku `kalsiɔm` ɛn `vitamin D`. Milk, yogɔt, chiz, smɔl fish we gɛt shɔɛl (shrimps, sadin), dak grɛn vɛjitebul (spinach, kale) gɛt bɔku `kalsiɔm`. Wi kin gɛt `vitamin D` frɔm di san layt (15-20 minit) na mɔnin, ɛn bak frɔm it dɛn lɛk eg yolk ɛn fish we gɛt ɔyl. If nid de, yu kin aks dɔktɔ bak ɛn tek `kalsiɔm` ɛn `vitamin D` sɔpɔtmɛnt.
• Lisin to yu bɔdi: Lisin to yu bɔdi. We pen kam, nɔ ignore am ɛn kɔntinyu fɔ du ɛksɛsayz. Di wɔd we dɛn kin se ‘nɔ pen, nɔ gɛt bɛnifit’ nɔ kin apin ɔlsay, mɔ wit injuri lɛk dis. Pen na yu bɔdi in wɔnin.
• Gɛt inof rɛst: Fɔ gɛt inof rɛst ɛn slip na impɔtant tin bak fɔ mek yu bon gɛt wɛlbɔdi ɛn fɔ mek wund wɛl. Gɛt inof rɛst we yu de du ɛksɛsayz, ɛn bak ɔl di de.

So, wetin wi fɔ mɛmba frɔm ɔl dɛn tin ya? (Mɛsej we dɛn kin tek go na os)

Okay, lɛ wi tɔk bak bɔt di impɔtant pɔynt dɛn naw frɔm wetin wi dɔn tɔk bɔt:

• ``Stress Fracture`` na smɔl krak krak na bon. Bɔku tɛm, i kin apin we yu de du di sem tin ɔltɛm, ɔ we yu bon wik.
• Yu fɔ no bɔt ɛni lokal pen ɔ swɛlin we kin apin we yu de du ɛksɛsayz. If i kɔntinyu ɔ i de wɔs afta sɔm dez, mek shɔ se yu go to dɔktɔ.
• Rɛst na di bɛst mɛrɛsin fɔ dis. Rɛst fayn lɛk aw di dɔktɔ se, ɛn bigin fɔ wok bak smɔl smɔl.
• We yu bigin fɔ du nyu ɛksesaiz ɔ yu de du mɔ di wan we yu de du naw, nɔ du am wan tɛm, bɔt smɔl smɔl. Wear gud sus, it balans it, rɛst fayn, ɛn di impɔtant tin na fɔ lisin to yu bɔdi.

Pe atɛnshɔn to di sayn dɛn we yu bɔdi de gi yu. Pen na sayn fɔ sho se sɔntin nɔ fayn. Nɔ ignore am! Yu wɛlbɔdi rili impɔtant to yu.

A op se dis infɔmeshɔn go ɛp yu. If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, nɔ shek fɔ tɔk to dɔktɔ. Stay wit wɛlbɔdi!

Stress Fracture, Bon Fracture, Exercise Injuries, Leg Pen, Bon Wɛlbɔdi, Spɔt Injuri