Yu bin rol yu leg wantɛm wantɛm we yu de ple? Ɔ yu bin step pan wan smɔl ston na di rod ɛn yu anklɛ bin swɛt? Ɔ yu nak sɔntin ɛn yu an ɔ yu fut tɔn blu, swel, ɛn wund bad bad wan? Sɔntɛnde lɛk dɛn tɛm ya, bɔku pan wi dɔn yɛri bɔt, ɛn sɔntɛm wi kin ivin yuz di we aw dɛn de yuz RAYS. Bɔt bɔku pipul dɛn nɔ kin no di rayt we aw fɔ du am, wetin i rili de du, ɛn if i fayn fɔ ɔl di wan dɛn we gɛt injury. So tide, lɛ wi tɔk bɔt wetin na di RICE we fɔ du am, aw fɔ du am ɛksaktɔli, ɛn wetin nyu tin dɛn dɔn fɛn bɔt am.
Fɔ tɔk am simpul wan, wetin na di we aw dɛn de du RICE?
RAYS na wan we we wi dɔn no fɔ lɔng lɔng tɛm, mɔ as fɔs ɛp fɔ sɔft tisu injuri dɛn lɛk wi mɔsul dɛn, tɛndon dɛn, ɛn ligamɛnt dɛn . Di 4 lɛta dɛn RICE de tɔk bɔt 4 simpul step dɛn.
- R - Rɛst
- I - Ays
- C - Kɔmpreshɔn
- E - Ɛlevɛshɔn
If yu fala dɛn tin ya, yu kin ridyus di bad bad pen, swel, ɛn inflamɛns we kin apin afta yu wund kwik kwik wan. Bɔku tɛm, dɔktɔ dɛn kin se yu fɔ fala dis we wantɛm wantɛm afta yu wund, te yu rich na ɔspitul, ɔ te yu bigin fɔ gɛt ɔda tritmɛnt. Dis kin ɛp mɔ we pɔsin de swel bad bad wan ɔ we blɔd de kɔmɔt.
Dɛn kin yuse dis we fɔ akyu injury lɛk fɔ sprein, strayn, ɛn kɔntushɔn . Bɔku tɛm, dɛn tin ya na injury dɛn we kin apin we dɛn de du spɔt. Dɛn kin yuz am bak fɔ lɔng tɛm injury lɛk tɛndinayt, we kin kam we pɔsin de muv bɔku tɛm. Sɔntɛnde, ivin if pɔsin brok, dis we ya kin ɛp fɔ ridyus di pen ɛn swel te yu go to dɔktɔ bikɔs di sɔft tisu dɛn we de rawnd am dɔn pwɛl.
Lɛ wi ɔndastand di 4 step dɛm fɔ di RICE mɛtɔd ditayli.
Okay, naw lɛ wi si wetin dis Rɛst, Ays, Kɔmpreshɔn, Ɛlevɛshɔn rili min, ɛn aw fɔ du am ɛksaktɔli.
| Fut mak | Wetin fɔ du ɛn wetin mek? (Wetin fɔ du ɛn Wetin mek?) |
|---|---|
| R - Rɛst | Dis na tin we rili simpul. Fɔ rɛst yu an ɔ yu leg we wund. Dat min se yu fɔ stɔp fɔ yuz am fɔ waka, fɔ es wet, fɔ rɔn, ɔ fɔ jomp. Wetin mek na so i bi? Wi bɔdi rili wɔndaful. We wi gɛt injury, wi imyun sistɛm kin bigin fɔ wok fɔ sɛn di tin dɛn we i nid fɔ wɛl. If wi kɔntinyu fɔ put prɛshɔn pan di say we di wund, da we de fɔ wɛl nɔ go ebul fɔ wɛl. We yu rɛst, i de mek di tisu dɛn bil bak we nɔ go mek nyu damej. |
| I - Ays (Ays) . | We wi se ays ya, wi min ɛni kayn krayotɛrapi. Yu kin put sɔm ays kiub dɛn insay wan bag we dɛn mek wit pɔlitin, rap am wit klos, ɛn put am na di say we yu wund. Ɔ yu kin sok di leg we wund insay wan bɛsin we gɛt ays wata. Di kol kin mek di blɔd vesel dɛn kɔnstrikt . Dis kin mek di blɔd nɔ go na di say we dɛn de. Dɔn bak, di kol kin mek di say nɔ gɛt bɛtɛ trɛnk, ɛn dis kin mek di pen nɔ bɔku . Bɔt mɛmba se nɔ put ays dairekt pan di skin, bikɔs i kin bɔn. Ɔltɛm, rap am wit klos. I nɔ fayn fɔ kip am fɔ lɔng tɛm. Di bɛst we na fɔ lɛf am fɔ 10-15 minit, rɛst fɔ wan ɔ tu awa, dɔn put am bak. |
| C - Kɔmpreshɔn | Dis min se yu fɔ rap di say we yu wund wit klos bɛnd ɔ elastik krep bandej we yu kin bay na famasi. dis kin bi bay we dεn de put jכnt prεshכn pan di εria εn kכntrכl di swεla we pasmak (εdima). Fɔ swel na pat pan di we aw pɔsin kin wɛl, bɔt sɔntɛnde we pɔsin swel pasmak, dat kin mek i nɔ izi fɔ mek dɔktɔ chɛk di wund. Dis kin ɛp bak fɔ kɔntrol di blɔd we de kɔmɔt na di wund. Bɔt nɔ rap am tu tayt . If yu du dat, i kin mek di blɔd nɔ de flɔ ɛn i kin mek di say we yu de, nɔ gɛt bɛtɛ trɛnk ɔ blu. If yu finga dɛn de na dis pozishɔn, chɛk fɔ si if dɛn chenj kɔlɔ ɔ dɛn de swɛ. If dis apin, lus di bandej smɔl. |
| E - Ɛlevɛshɔn | Dis min se yu fɔ elev di an ɔ leg we wund, if i pɔsibul, pas di lɛvɛl na yu at.Fɔ kip am. Fɔ ɛgzampul, if yu leg wund, ledɔm ɛn put tu ɔ tri pilo dɛn ɔnda yu leg. Dis go ɛp fɔ mek di blɔd slo fɔ go na di say we di wund bikɔs ɔf di graviti. Dis go ɛp fɔ kɔntrol di blɔd we de kɔmɔt, ɛn di limf sistɛm go pul wata ɛn ridyus di swɛlin. Dis nɔ kin rili ɛp if nɔto bɔku swel de, bɔt i kin rili ɛp if bad bad swel ɛn pen de. |
Yu tink se bɛnifit ɛn bad tin dɛn de fɔ di we aw dɛn de yuz RICE?
Yɛs. Dis na sɔntin we bɔku pan wi nɔ no. Di RICE we dɛn kin yuz rili fayn fɔ kɔntrol di pen, swel, ɛn blɔd wantɛm wantɛm afta pɔsin wund. I de mek wi fil fri wantɛm wantɛm. I kin ɛp bak fɔ mek di wund nɔ swel so dat i go izi fɔ mek dɔktɔ chɛk di wund.
Bɔt nyu risach dɔn sho se if yu yuz dis we pasmak ɛn fɔ lɔng tɛm, dat kin mek di wund nɔ wɛl.
Mɛmba se we yu gɛt injury, swel ɛn rɛd (inflammation) na sayn fɔ se yu bɔdi dɔn bigin fɔ wɛl. So if wi stɔp dis prɔses bay we wi put ays ɛn kɔmprɛs am, i go delay di wɛlbɔdi prɔses. Na dat mek dɔktɔ dɛn de gi nyu advays naw bɔt aw fɔ yuz di RICE we.
Wetin na di laytst tips pan di RICE method?
Naw dɔktɔ dɛn de tɛl wi fɔ yuz di RICE we, bɔt dɛn dɔn chenj am smɔl.
- Rɛst: I impɔtant fɔ rɛst afta yu dɔn wund. Bɔt i nɔ fayn fɔ de na bed fɔ sɔm dez . Nɔ put prɛshɔn pan di say fɔ di fɔs ɔ tu dez. Dɔn, muv am smɔl smɔl te i nɔ at igen. If yu fil ɛni pen, stɔp. Smɔl smɔl muvmɛnt dɛn de mek di blɔd flɔ ɛn mek i wɛl kwik kwik wan.
- Ays: Yuz ays, bɔt i kin wok fayn pas ɔl insay di fɔs 6-8 awa we yu wund . I go ɛp fɔ ridyus di pen ɛn kɔntrol di blɔd we de kɔmɔt. If yu kɔntinyu fɔ put ays afta dat, dat kin mek yu nɔ ebul fɔ wɛl. Mɛmba se nɔ put am fɔ pas 10-20 minit wan tɛm .
- Kɔmpreshɔn: No sayɛns pruf nɔ de fɔ se fɔ bandej smɔl wund kin rili bɛnifit am. Bɔt i nɔ go at bak. If bɔku swel ɛn blɔd de kɔmɔt, dis kin ɛp fɔ kɔntrol am . Mɛmba se, nɔ fɔ rap pasmak.
- Elevation: Dis na lɛk di ɔda wan dɛn. I nɔ go at, ɛn i kin ɛp. I kin ɛp fɔ ridyus di swɛlin ɛn fɔ ridyus di pen we kin kam wit sprain.
Bikɔs ɔf dis, sɔm dɔktɔ dɛn naw de yuz wɔd dɛn lɛk MICE (Motion, Ice, Compression, Elevation) instead of RICE, we min se i impɔtant fɔ muv rawnd smɔl, pas fɔ rɛst ɔltogɛda.
Ustɛm wi fɔ rili go to dɔktɔ?
If di pen ɛn swel nɔ stɔp afta wan ɔ tu dez we yu dɔn yuz di RICE we yu de yuz na os, ɔ if i bɔku, mek shɔ se yu go to yu dɔktɔ . Dɔn bak, if yu gɛt dɛn sik ya, go to dɔktɔ wantɛm wantɛm ɔ go na di Imejɛnsi Dipatmɛnt (ETU) na di ɔspitul we de nia yu .
| Sayn dɛn we de wɔn pipul dɛn | |
|---|---|
| 🚨 we yu de du | If pen de we pɔsin nɔ go ebul fɔ bia . |
| 🚨 we yu de du | If yu nɔ ebul fɔ muv di an/leg we wund ɔ tinap wit wet pan am . |
| 🚨 we yu de du | If di say we di wund de sho se i strɛch ɔ i nɔ fayn (i kin bi se i brok). |
| 🚨 we yu de du | If di eria rɛd ɛn fil wam wit bad bad swɛlin (dis kin bi sayn fɔ infekshɔn). |
| 🚨 we yu de du | If di say we di wund nɔ de fil, i nɔ de fil fayn, ɔ i fil lɛk se ant de rɔn rawnd (i kin bi se wan nerv dɔn pwɛl). |
Yu tink se ɔda we dɛn de fɔ yuz pas di we aw dɛn de yuz RICE?
Yɛs, dis biɛn tɛm, dɛn dɔn tɔk bɔt nyu we dɛn fɔ mɛn am fɔ lɔng tɛm, mɔ afta di akyu pat pan di injuri (di fɔs 72 awa) dɔn pas. Tu pan dɛm na MIT ɛn PIS & LƆV.
MIT we fɔ du am
Dis rid se:
- M - Muvmεnt: fכ muv di jכint to wan lεvεl we nכ de pen.
- E - Ɛksesaiz: As yu de wɛl, du ɛksɛsayz fɔ mek di eria strɔng, lɛk aw pɔsin we de mɛn yu bɔdi tɛl yu fɔ du am.
- A - Analgesia: If nid de, yuz pen rilivu fɔ kɔntrol pen ɛn mek yu muv fayn fayn wan. Kɔnsul yu dɔktɔ bɔt dis.
- T - Tεrapi: Lכng tεm tritmεnt nid fכ mek yu kכmplit rεkכvεshכn.
PIS & LƆV we fɔ du am
Dis na tin we lɔng smɔl.
- P - Protekshכn: fכ protεkt di wund we i de hεl (e.g., fכ put bres).
- E - Elevation: Elevation fɔ ridyus di swɛlin.
- A - Nɔ yuz anti-inflammatory mɛrɛsin: Afta di fɔs sɔm dez, tɔk to yu dɔktɔ bɔt aw fɔ yuz pen kil lɛk asetaminofɛn instead ɔf anti-inflammatory mɛrɛsin (lɛk NSAID). Swel na pat pan di we aw pɔsin kin wɛl.
- C - Kɔmpreshɔn: Fɔ kɔntrol di swel ɛn blɔd we de kɔmɔt.
- E - Edukeshon: Fɔ gi di sikman ɔndastandin bɔt aw dɛn de wɛl.
- L - Lod: Smɔl smɔl bigin fɔ put wet pan di say we yu wund.
- O - Optimism: Risach dɔn sho se if yu tink gud wan bɔt aw yu go wɛl, dat kin ɛp yu fɔ wɛl kwik kwik wan.
- V - Vascularization (increasing blood supply): insay di leta stej dεm we yu de rεkכva, du tin dεm we de mek di bכdi fכ fכlכ bכku.
- E - Ɛksesaiz: Ɛksesaiz fɔ gɛt trɛnk bak ɛn fɔ ebul fɔ chenj.
Mɛsej we dɛn kin kɛr go na os
- Di RICE we na fayn fɔs ɛp we fɔ ridyus di pen ɛn swɛlin wantɛm wantɛm afta yu dɔn wund.
- Bɔt if yu yuz dis fɔ lɔng tɛm , dat kin mek di bɔdi nɔ ebul fɔ wɛl.
- Fɔ fala di RICE we fɔ du fɔ di fɔs ɔ tu dez afta di wund, dɔn smɔl smɔl bigin fɔ muv as yu nɔ gɛt pen as yu ebul .
- I fɔ jɔs put ays fɔ 10-20 minit , bɔt nɔ put am dairekt pan di skin.
- If yu gɛt sayn dɛn we de wɔn yu lɛk pen we yu nɔ ebul fɔ bia, we yu nɔ ebul fɔ bia, ɔ we yu nɔ ebul fɔ du natin, go to dɔktɔ wantɛm wantɛm .
- We yu de trit ɛni injury, i bɛtɛ fɔ go to dɔktɔ. Dipen pan di kayn we aw yu wund, yu dɔktɔ go advays yu bɔt di tritmɛnt we go fayn fɔ yu.
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