Imajin, yu jɔs bigin fɔ rɔn fayn fayn wan na mɔnin, ɛn afta yu dɔn waka fɔ shɔt tɛm, yu fil smɔl pen na di fɔs pat pan yu leg, na di shin bon eria. Fɔs, yu nɔ kin pe atɛnshɔn to am. Bɔt de go de, i kin tan lɛk se dis pen de wɔs. Yu dɔn gɛt dis ɛkspiriɛns? Bɔrku tɛm, dis pen wae kin kam pan pipul dɛm wae de ple spɔt, rɔn, ɛn jomp na wan sik wae dɛn kɔl ‘Shin Splints’. Lɛ wi tɔk bɔt dis simpul wan.
Fɔ tɔk am simpul wan, wetin na Shin Splints?
Shin splint na pen we de apin na di fכnt pat pan yu lכw leg, di tibia. Mɔ spesifik wan, dɛn kin kam bikɔs di mɔsul dɛn, di tɛndon dɛn, ɛn di tisu dɛn we de rawnd yu shin bon kin swel bikɔs yu yuz am pasmak. Sɔntɛnde dɔktɔ dɛn kin kɔl dis `Mɛdial Tibial Strɛs Sindrom`.
Dis na injury we pɔsin kin yuz pasmak . I kin rili kɔmɔn pan atlet dɛn, bikɔs dɛn kin put prɛshɔn pan dɛn leg ɔltɛm. Bɔt natin nɔ de fɔ wɔri bɔt. Bɔku tɛm dɛn kin mɛn am wit simpul tin dɛn lɛk fɔ rɛst fayn ɛn ays. Bɔt if yu kɔntinyu fɔ du ɛksɛsayz we yu nɔ pe atɛnshɔn to am, sɔntɛnde i kin go bifo to tibial strɛs fraktrɔs. Na dat mek i rili impɔtant fɔ no bɔt dis.
Wetin na di sayn dɛm fɔ shin splint? Aw dis pen kin fil?
di men εn mכst kכmכn simptom fכ shin splint na pen na di lכw leg. De pen kin difrɛn frɔm wan pɔrsin to ɔda pɔrsin. Sɔntɛnde, di say kin ivin at we yu tɔch am. Sɔm swel kin de bak.
Lɛ wi tek tɛm luk aw dis pen de fil na di tebul we de dɔŋ ya.
| Di kwaliti we pɔsin gɛt | Tɔk bɔt |
|---|---|
| Di ples we dɛn kin fil di pen | Bɔrku tɛm dɛn kin fil di pen na di ɔda pat na di insay say na di lכw leg ɔ bifo di shin bon. |
| Nature of pen | Sɔm pipul dɛn kin gɛt shap pen, lɛk we naif chuk dɛn. Ɔda pipul dɛn kin fil wan dɔl, pen pen we kin kɔmɔt dip insay dɛn bɔdi. |
| Pen patna | Fɔs, di pen kin jɔs apin we yu de du ɛksɛsayz ɛn i kin go we yu stɔp. Bɔt as di sik de wɔs, di pen kin kɔntinyu ivin afta yu dɔn fɔ du ɛksɛsayz. |
Wetin mek wi kin gɛt shin splint?
Fɔ tɔk am simpul wan, na bikɔs ɔf di prɛshɔn ɛn strɛs we de na di fibula ɔltɛm. Tink bɔt am, we yu de rɔn ɔ jomp, di mɔsul dɛn na yu leg we de dɔŋ kin pul di say dɛn we dɛn kin tay pan di fibula. As dis de pul ɔltɛm, we dɛn kin pul ɔltɛm, di tisu we de atak da bon de kin bigin fɔ swel.
We di bon nɔ gɛt di rɛst we i nid fɔ wɛl, di damej kin go ɔp smɔl smɔl ɛn di pen kin wɔs. Bɔku men rizin dɛn de we mek dis sik kin apin:
- Fɔ stat nyu ɛksesaiz program wan tɛm.
- Wantɛm we yu de du ɛksɛsayz we yu bin dɔn du trade (fɔ ɛgzampul, di distans we yu de rɔn go ɔp wantɛm wantɛm).
- Kɔntinyu fɔ rɔn pan tin dɛn we at lɛk rɔk, grɔn, ɛn asfalt.
Udat de pan denja fɔ gɛt dis sik?
Pan ɔl we ɛnibɔdi kin gɛt shin splint, sɔm pipul dɛn kin gɛt smɔl prɔblɛm.
- Di wan dɛn we de rɔn: Ɛspɛshali di wan dɛn we de rɔn go ɔp wantɛm wantɛm, ɔ di wan dɛn we de rɔn na rod dɛn we nɔ ivin ɛn we gɛt bɔku bɔku tin dɛn.
- Atlet dɛn: Fɔ di wan dɛn we de ple spɔt we de put bɔku prɛshɔn pan dɛn leg, lɛk futbɔl, baskɛtbɔl, ɛn volibol.
- Di wan dɛn we de dans.
- Pipul dɛn we gɛt flat fut ɔ ay arch: Dɛn pipul ya nɔ kin ebul fɔ tek di impak we pɔsin kin gɛt we i de rɔn ɛn jomp fayn fayn wan.
- Di sojaman dɛn ɛn di wan dɛn we de waka ɛn waka fɔ lɔng tɛm as pat pan dɛn wok.
- Pipul dɛn we de ɛksesaiz wit ol sus we nɔ de sɔpɔt dɛn.
- Uman dɛn we nɔ gɛt vaytamɛn D, we nɔ de it fayn, ɔ we nɔ de gɛt mɔnt ɔltɛm.
- Pipul wae gɛt sik wae de mek dɛn bɔdi tan (osteopenia ɔr osteoporosis).
Yu tink se dis kin rili siriɔs?
Mɔs pan di shin splint nɔ kin mek siriɔs kɔmplikeshɔn. Bɔt di big tin we kin mek yu gɛt prɔblɛm na dat if yu kɔntinyu fɔ prɛs yu leg, i kin tɔn to strɛs fraktrɔs . Stress fracture na wan rili smɔl, dilik krak na di bon. If dat apin, yu go nid fɔ yuz stik ɔ wɛr spɛshal but fɔ waka te di bon wɛl. Na dat mek i impɔtant fɔ gɛt tritmɛnt jɔs lɛk aw di pen bigin.
Aw dɔktɔ kin no dis?
We yu go to dɔktɔ, i go aks yu fɔs bɔt di sayn dɛn we yu gɛt. Dɔn i go chɛk yu leg. We dɛn bin de du dis ɛgzamin, .
- A de si di we aw yu de waka.
- I de chɛk di leg we de dɔŋ, di anklɛ, ɛn di fut.
- Dɛn kin prɛs dɛn an pan di say we dɛn de fil pen.
- Dɛn kin aks yu fɔ tinap pan di leg we de pen ɔ jomp pan da leg de.
Bɔrku tɛm, dis tɛst kin no bɔt de sik. Bɔt if di pen rili bad ɔ if dɛn tink se yu strɛs frakt, yu dɔktɔ kin rifer yu fɔ mek dɛn tek ɛkstrem rayt. Bɔt i impɔtant fɔ no se tu-tɛd pan di strɛs fraktrɔs nɔ kin si pan ɛkstrem rayt ɔltɛm. So if dɛn stil gɛt dawt, dɛn kin se dɛn fɔ du MRI skan ɔ bon skan.
Wetin na di tritmɛnt fɔ shin splint?
Di bɛst tritmɛnt fɔ dis na fɔ gi yu bon ɛn mɔsul dɛn di tɛm ɛn rɛst we dɛn nid fɔ wɛl. Dɛn kin du dis bay we dɛn de yuz wan kɔmbayn tritmɛnt dɛn ya:
- Rɛst: Nɔ avɔyd yu spɔt, rɔn, ɔ ɔda tin dɛn we de mek yu fil pen fɔ sɔm tɛm. Yu kin nid fɔ rɛst fɔ sɔm wiks ɔ ivin lɔng pas dat.
- Ays: Put ays na di say we yu de fil pen ɛn swel fɔ 10-20 minit tri to 4 tɛm insay di de. Dis kin ɛp fɔ ridyus di pen.
- Di tin dɛn we de mek pɔsin nɔ fil pen: Yu kin yuz di mɛrɛsin dɛn we nɔ de mek pɔsin fil pen (NSAID) lɛk aw yu dɔktɔ tɛl yu. Bɔt mek shɔ se yu go to yu dɔktɔ bifo yu tek ɛni mɛrɛsin.
- Sɔplɛnt: Sɔm pipul dɛn kin advays dɛn dɔktɔ fɔ tek wan vaytamɛn D3 sɔpɔtmɛnt. Tɔk to yu dɔktɔ bɔt dis bak.
- Stretch: If yu du strɛch saful wan fɔ strɛch di mɔsul dɛn na di ɔda leg, dat kin bɛnifit yu.
- Sus we de sɔpɔt ɛn ɔtotik: Fɔ di wan dɛn we gɛt flat fut, if yu yuz spɛshal sɔpɔt (ɔtotik) we dɛn put insay di sus, dat kin mek yu nɔ fil pen.
- Fizik tritmɛnt: If yu gɛt ɛp frɔm dɔktɔ we de mɛn yu bɔdi, yu kin du ɛksɛsayz fɔ mek yu leg mɔsul dɛn strɔng ɛn fɔ mek dis sik nɔ kam bak.
Di tin we impɔtant pas ɔl na fɔ bigin fɔ du ɛksɛsayz bak, nɔto wan tɛm, bɔt smɔl smɔl, as yu bɔdi de fil am.
Aw fɔ mek shin splin nɔ kam bak?
Bɔku tin dɛn de we yu kin du fɔ mek yu nɔ gɛt shin splint bak. If yu mek dɛn tin ya bi abit, yu kin kɔntinyu fɔ du ɛksasaiz ɛn nɔ gɛt ɛni bad bad tin.
- Yuz wan sus we fayn fɔ ɛksesaiz ɛn we gɛt gud sɔpɔt. If yu na pɔsin we de rɔn, i go fayn fɔ chenj yu sus afta yu dɔn rɔn lɛk 500 kilomita.
- Smɔl smɔl, yu de wok tranga wan ɛn lɔng tɛm we yu de wok. Nɔ go fɔ bɔku rɔn ɔ jomp wan tɛm. Wan gud rul na fɔ inkrisayz yu intensiti bay 10% nɔmɔ pan wik.
- Wom yusɛf fayn fayn wan bifo yu du ɛksɛsayz. Stret yu mɔsul dɛn.
- Nɔ rɔn pan tin dɛn we at lɛk asfalt ɛn kɔnkrit. I bɛtɛ fɔ rɔn na fil we gɛt gras.
- Krɔs-tren fɔ tren. Bifo yu rɔn ɛvride, swim wan de ɛn bayk wan de. Dis go mek di prɛshɔn we de na yu leg dɛn nɔ bɔku.
- Lisin to di pen. If yu leg de at, nɔ ignore am ɛn "push" am. Pen na di sayn we yu bɔdi de gi yu fɔ rɛst.
Ustɛm yu fɔ rili go to dɔktɔ?
Shin splint kin wɛl we yu rɛst, bɔt if yu gɛt ɛni wan pan di sayn dɛn we de dɔŋ ya, yu fɔ rili go to dɔktɔ.
- If di pen rili bad.
- If di pen nɔ stɔp afta sɔm wiks we yu dɔn rɛst.
- If di leg dɔn swel bad bad wan, rɛd, ɔ i tu pen fɔ tɔch (dɛn tin ya kin bi sayn fɔ infekshɔn ɔ ɔda tin).
Na yu dɔktɔ go kɔnfirm if yu gɛt shin splint ɔ ɔda tin lɛk we yu strɛs brok, ɛn gi yu di tritmɛnt we yu nid.
Mɛsej we dɛn kin kɛr go na os
- Shin splint na wan kɔmɔn tin we kin kam bikɔs yu de yuz di leg pasmak. Nɔ wɔri, dɛn kin trit dɛn wit bɔku rɛst.
- Di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi. Nɔ ɛksesaiz tru pen.
- Fɔ yuz gud sus ɛn fɔ du ɛksɛsayz smɔl smɔl na di bɛst we fɔ mek dis nɔ apin igen.
- If di pen nɔ stɔp pan ɔl we yu de rɛst, ɔ if di pen rili bad, mek shɔ se yu go to dɔktɔ fɔ advays.
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