Imajin se yu de ple kriket wit yu padi dɛn. Wetin yu go du if yu fil shap pen na yu kalf eria wantɛm wantɛm, lɛk "klik" we yu de rɔn fɔ siks, ɔ shap pen na yu kaw eria na di ɔfis spɔt mitin? I de mek yu fil pen sote yu nɔ go ivin ebul fɔ tek wan stɛp pas dat. Mɔs tɛm, dis na wetin wi ɔl dɔn yɛri bɔt as ‘calf strain’. We wi de du mɛrɛsin, wi kin kɔl dis Calf Strain ɔ Pulled Calf Muscle. Dis nɔto jɔs fɔ atlet dɛn, i kin apin to ɛnibɔdi. So tide, lɛ wi tɔk bɔt wetin rili na kaw strayn, wetin mek i kin apin, ɛn wetin wi fɔ du if i apin.
Fɔ tɔk am simpul wan, wetin na Calf Strain?
hamstring strεn na we wan כ mכr pan di mכsul dεm na di bak pat na yu leg, dכn di kכn, strεch pasmak. Pan ɔl we wi kɔl dis eria ‘hamstring,’ tu rili impɔtant mɔsul dɛn de ya we de ɛp wi fɔ bɛn ɛn pul wi leg, anklɛ, ɛn ni. Fɔ tɔk am simpul wan, dɛn mɔsul ya de gi bɔku sɔpɔt fɔ sɔpɔt wi bɔdi wet we wi de waka, rɔn, ɛn jomp.
Tink bɔt am lɛk rɔba band. We yu pul am nɔmal wan, i fayn. Bɔt wetin go apin if yu pul am wantɛm wantɛm pas aw i nɔ ebul fɔ du am? I kin te ɛn brok. Na so i kin bi wit wi mɔsul dɛn. If yu du sɔntin wantɛm wantɛm ɛn strɛch dɛn pasmak, dɛn mɔsul fayv dɛn de kin pwɛl.
Dis damej kin kɔmɔt frɔm smɔl strɛs to kɔmplit mɔsul tear. Ilɛksɛf na smɔl injury ɔ siriɔs wan, i impɔtant fɔ go to dɔktɔ kwik kwik wan. If dɛn no di sik kɔrɛkt wan ɛn gɛt di rayt tritmɛnt, yu kin go bak kwik kwik wan to yu nɔmal tin dɛn ɛn spɔt dɛn.
Wetin na di sayn dɛn we kin apin we uman nɔ gɛt bɛlɛ?
di sayn dεm we de sho se di spεnal kכd injuri de dipכnt pan di kayn we aw di injuri de. Bɔt, bɔku tɛm, yu kin gɛt wan ɔ mɔ pan dɛn sik ya. Lɛ wi luk di tebul we de dɔŋ fɔ ɔndastand dɛn klia wan.
| Di sayn we de sho se di sik de | Tɔk bɔt |
|---|---|
| Wantɛm wantɛm, shap pen | Shap pen na di bak pat na di shɔl di tɛm we yu wund. I kin tan lɛk se sɔmbɔdi dɔn kik yu. |
| Fɔ yɛri ‘klik’ ɔ ‘pop’ sawnd | Di tɛm we yu wund, yu kin fil ɔ yɛri sawnd lɛk se di mɔsul de te. |
| De swɛl | Di say we di wund kin bigin fɔ swel kwik kwik wan. |
| Brus ɛn blu | Afta sɔm awa ɔ wan de, di say we di skin dɔn pwɛl kin tɔn blu ɔ pepul, ɛn i kin tan lɛk se i gɛt brus. |
| I nɔ izi fɔ waka | I rili at fɔ put yu fut dɔŋ, tinap pan yu fut finga dɛn, ɛn bɛn yu anklɛ. Sɔntɛm yu go gɛt fɔ waka wit pɔsin we nɔ ebul fɔ waka. |
| Di mɔsul dɛn we wik | A nɔ ebul fɔ fleks mi leg mɔsul dɛn. Mi leg de fil lɛk se i nɔ gɛt trɛnk. |
Bɔrku tɛm, pɔrsin wae gɛt dis kayn injury kin gɛt fɔ stɔp di aktiviti wae dɛn bin de du wantɛm wantɛm (fɔ rɔn, jomp). Dɛn kin fil pen so dat dɛn nɔ kin ebul fɔ kɔntinyu fɔ du am igen.
Wetin mek dɛn chenj ya kin apin na di ia? Wetin na di tin dɛn we kin mek pɔsin gɛt dis sik?
Bɔku tɛm, yu kin gɛt swɛt we yu kɔmɔt na wan ples to ɔda ples wantɛm wantɛm. Tink bɔt am, we yu bigin fɔ rɔn fast wantɛm wantɛm, jomp ɔp, ɔ chenj di say we yu de go wantɛm wantɛm, dɛn mɔsul dɛn ya kin gɛt strɛs we yu nɔ go ebul fɔ bia.
dis kכndyushכn kin apin spεshal wan we di kכlf mכsul dεm de pul dכn kwik kwik wan frכm di ankכl as yu fut dεm de pכynt כp (tכwכs yu bכdi).
Udat dɛn de pan denja pas dat?
Pan ɔl we ɛnibɔdi kin gɛt strok, fɔ sɔm pipul dɛn di risk kin pas smɔl.
- Atlet dɛn: Pipul dɛn we de ple spɔt dɛn we nid fɔ aksɛleret wantɛm wantɛm, stɔp wantɛm wantɛm, ɛn chenj di say we dɛn de go wantɛm wantɛm, kin gɛt mɔ prɔblɛm. Fɔ ɛgzampul, pipul dɛn we de sprint, sɔk, tɛnis, badminton, ɛn kriket kin gɛt dis sik mɔ. Sɔntɛnde dɛn kin kɔl am "tɛnis leg" bikɔs i kin apin mɔ pan tɛnis pleya dɛn.
- Ej: Pipul dɛn we dɔn pas 40 ia kin gɛt dɛn kayn injury ya we dɛn de du bɔku bɔku tin dɛn.
- Nɔ gɛt kɔndishɔn: Wan pan di big rizin na we yu nɔ de wam yu bɔdi fayn ɛn nɔ de strɛch bifo yu du ɛni ɛksesaiz.
- Injury dɛn we i bin dɔn gɛt bifo: Pɔsin we bin dɔn gɛt sprain ɔ ɔda injury na in leg bifo, kin gɛt ɔda injury.
- Di kayn mɔsul: Sɔm pipul dɛn hamstring mɔsul dɛn kin tayt ɔ shɔt bay dɛnsɛf. Dɛn kin gɛt mɔ risk bak.
- Jɛnda: Sɔm stɔdi dɔn sho se man kin gɛt dis sik smɔl.
Kɔmplikɛshɔn dɛn we kin apin if dɛn nɔ tek tɛm wit ɛnia
Pan ɔl we dis na sik we pɔsin kin mɛn bɔku tɛm, sɔm prɔblɛm dɛn kin apin if dɛn nɔ trit am fayn ɔ dɛn nɔ tek am.
- Pen we nɔ de dɔn: Pen we de kɔntinyu ivin afta di injuri dɔn wɛl.
- Riinjury: If yu bigin fɔ du tin bak bifo i wɛl, yu kin wund di sem eria bak.
- Ska tisu: As di mכsul de hεl, ska tisu de fכm, we kin rεdכks di mכsul fכ fleksibul.
- Dip Vein Thrombosis (DVT): Dis na siriɔs sik. Sɔm stɔdi dɔn sho se lɛk 10% pan di pipul dɛm we de prɛzɛnt wit simptom dɛm fɔ tromboembolism kin rili gɛt blɔd we de klɔt na di vein dɛm we dɛn kɔl DVT. Dis na imejensi we de mek yu layf de pan denja, so i impɔtant fɔ go to dɔktɔ if yu gɛt pen na yu leg ɔ yu de swel.
- Compartment Syndrome: Dis na sik bak we nɔ kin apin so ɔltɛm bɔt we kin rili siriɔs. pan dis kכndyushכn, di prεshכn we de rawnd di mכsul dεm kin bכku pasmak εn di bכdi kin kכt.
Aw dɔktɔ kin no bɔt dis sik?
We yu go to dɔktɔ, i go aks yu sɔm kwɛstyɔn dɛn fɔs. I kin rili ɛp fɔ tɔk bɔt aw di wund bin apin, wetin yu bin fil da tɛm de, ɛn aw di pen bin tan lɛk. Dɔn, di dɔktɔ go chɛk yu leg. I go luk fɔ swel, brus, ɛn jɔs usay di pen de.
Bɔrku tɛm, dis tɛst kin no bɔt de sik. Bɔt if dɛn tink se yu gɛt wan sik we rili siriɔs (lɛk di Akilis tɛndon we dɔn rɔtin ɔ DVT), yu dɔktɔ kin rifer yu fɔ mek dɛn du ɔda tɛst.
- Ultrasound Scan: Dis rili impɔtant fɔ chɛk fɔ si if blɔd de klɔt rawnd di pelvik mɔsul dɛm.
- MRI Scan: Dis tɛst de ɛp fɔ si klia wan aw siriɔs di mɔsul dɛn we dɔn rɔtin ɛn if i dɔn rɔtin ɔl.
Wetin yu fɔ du fɔ mek yu bon we dɔn brok wɛl kwik kwik wan?
Wan we de we pipul dɛn sabi ɛn we rili impɔtant we wi kin fala we wi de trit wan anklɛ we dɔn swɛt. Dɛn kɔl am di RICE method. dis kin bi insay di fכs 24-48 awa dεm we di injuri de, we de mek di hil prכsεs spid εn i de kכntro di pen εn swεla bak.
Mek wi si wetin na dis RICE.
| RICE lɛta we dɛn rayt | Minin ɛn wetin fɔ du |
|---|---|
| R - Rɛst | Stɔp wetin yu bin de du wantɛm wantɛm. Gi yu leg wan rɛst. Nɔ waka, rɔn, ɛn ɔda tin dɛn ɔltogɛda. Dis impɔtant fɔ mek di mɔsul nɔ pwɛl mɔ. |
| I - Ays (Ays we de mɛlt) . | Put ays pan di say we yu de fil pen ɛn we dɔn swel. Nɔ lɛf am fɔ pas 20 minit wan tɛm. Du dis ɛvri tu awa. Nɔ ɛva put ays dairekt pan di skin. Rap am wit klin klos ɔ tawɛl. |
| C - Kɔmpreshɔn | Fɔ kɔntrol di swɛlin, rap di say we yu wund wit ɛlastik bandej/krɛp bandej. Bɔt nɔ rap am so tayt dat i go kɔt blɔd flɔ. Lus dis bandej smɔl we yu de slip. |
| E - Ɛlevɛshɔn | Kip yu leg we wund ɔp yu at ɛnitɛm we i pɔsibul. Ɛlevɛt yu leg wit sɔm pilo dɛn we yu de ledɔm. Dis go ɛp fɔ ridyus di swɛlin. |
Pan ɔl we yu kin du dis RICE we na os, .I bɛtɛ ɔltɛm fɔ go to dɔktɔ ɛn aks fɔ advays.
Apat frɔm dat, yu dɔktɔ kin tɛl yu bak fɔ gi yu tritmɛnt dɛn lɛk:
- Di tin dɛn we de mek pɔsin fil pen: Na mɛrɛsin fɔ kɔntrol di pen ɛn swɛlin.
- Fizik tɛrapi: Spɛshal ɛksesaiz fɔ mek di mɔsul dɛn strɔng ɛn fɔ mek i ebul fɔ chenj.
- Sɔft kɔst ɔ but: Kip di leg nɔ de muv, mɔ if di injuri bad bad wan.
Tin dɛn we yu nɔ fɔ du we yu de wɛl
- Fɔ put ɔt pan di wund: If yu put ɔt pan di wund insay di fɔs dez, i kin mek yu swel ɛn blɔd bɔku.
- Fɔ drink rɔm: Rɔm kin mek i nɔ wɛl.
- Masaj: Masaj di fɔs de dɛn we di injuri de, i kin mek di sik wɔs.
- Fɔ waka ɔ fɔ du ɛksɛsayz mɔ: I impɔtant fɔ rɛst ɔltogɛda.
Aw lɔng i kin tek fɔ mek i wɛl?
No rayt de nɔ de fɔ dis. Di tɛm fɔ wɛl kin dipen pan aw yu injuri siriɔs.
- 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 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.
- Modaret tear (Gred 2): I kin tek 4-8 wik ɔ pas dat.
- Kɔmplit tear (Gred 3): I kin tek 3-6 mɔnt ɔ pas dat. Sɔntɛm dɛn go nid fɔ du ɔpreshɔn.
Di tin we impɔtant pas ɔl na fɔ peshɛnt te yu wɛl ɔl. If yu go bak wantɛm wantɛm fɔ rɔn ɛn jomp di ol we jɔs bikɔs di pen dɔn stɔp, yu kin dɔn fɔ wund di sem say bak ɛn i kin tek lɔng tɛm fɔ wɛl. So, yu fɔ go to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi ɛn smɔl smɔl yu fɔ bigin fɔ du yu wok bak.
Ustɛm yu fɔ rili go to dɔktɔ?
If yu gɛt dɛn sayn ya, go to dɔktɔ ɛn nɔ de te. If nid de, go na di Imejɛnsi Dipatmɛnt (ETU) na di ɔspitul we de nia yu.
- If yu nɔ ebul tinap wit yu fut na grɔn ɛn bia wet.
- If yu nɔ ebul fɔ bɛn ɔ stret yu leg, yu anklɛ, ɔ yu fut.
- If pen de we yu nɔ go ebul fɔ bia na di groin eria.
- If yu notis se di say we de dɔŋ yu leg, yu fut, ɔ yu anklɛ dɔn swel pasmak.
Aw wi go mek fɛt-fɛt nɔ apin tumara bambay?
Dɛn se: “Prɛvenshɔn bɛtɛ pas fɔ mɛn am.” So if yu fala dɛn advays ya, yu go ebul fɔ ridyus dɛn kayn sik ya bad bad wan.
- Wom yu bɔdi bifo yu du ɛksɛsayz: Bifo yu du ɛni spɔt ɔ ɛksesaiz, wam yu bɔdi bay we yu de waka ɔ jok layt fɔ 5-10 minit.
- Stret: Du kalf strɛch, mɔ na di kaw pikin dɛn.
- Inkrisayz di intensiti smɔl smɔl: Bifo yu go wantɛm wantɛm fɔ du ɛksesaiz dɛn we at fɔ du, smɔl smɔl inkrisayz di intensiti fɔ di ɛksesaiz as yu bɔdi ebul fɔ du am.
- Nɔ du ɛksɛsayz tru pen: If yu fil mɔsul pen, nɔ ignore am ɛn nɔ ɛksesaiz. Lisin to yu bɔdi. Rɛst.
- Rɛst ɛn Rikɔvayshɔn: Gi yu bɔdi inof tɛm fɔ mek i wɛl bitwin di tɛm we yu de du ɛksɛsayz.
- Wear di rayt fut: Wear fut we fit di spɔt ɔ aktiviti we yu de du ɛn we go gi yu gud sɔpɔt fɔ yu fut.
- Strɔng di mɔsul dɛm: If yu du ɛksɛsayz ɔltɛm we de mek di hamstring mɔsul dɛn strɔng (lɛk fɔ rayz di kaw pikin) i kin mek yu nɔ gɛt injury.
Sprain na kɔmɔn injury we kin apin to ɛnibɔdi, atlet ɛn ɛvride layf. Bɔt if yu no bɔt am, fala di RICE we yu de du jɔs afta di injury apin, ɛn go to dɔktɔ, yu kin wɛl kwik ɛn go bak to yu nɔmal layf.
Mɛsej we dɛn kin kɛr go na os
- Calf Strain na wan kɔmɔn injuri we kin kam we di kalf mɔsul dɛn strɛch ɔ te.
- Pen, swel, ɛn at fɔ waka kin apin jɔs afta di injury.
- I rili impɔtant fɔ fala di RICE (Rɛst, Ays, Kɔmpreshɔn, Ɛlevɛshɔn) we as di fɔs ɛp.
- If yu gɛt bad bad pen, yu de swel pasmak, ɔ yu nɔ izi fɔ waka, go to dɔktɔ we yu nɔ go te.
- If yu bigin fɔ du di wok bak bifo yu wɛl ful wan, dat kin mek yu gɛt mɔ prɔblɛm fɔ mek di injuri kam bak.
- We yu wam ɛn strɛch di mɔsul dɛn bifo yu du ɛksɛsayz, dat kin mek yu nɔ gɛt dɛn kayn injury dɛn de.
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