Yu gɛt pen bak na di fɔs pat pan yu leg? Dis kin bi Shin Splints!

Yu kin bi pɔsin we de jok mɔnin ɔ pɔsin we lɛk fɔ spɔt. Yu dɔn ɛva fil pen wantɛm wantɛm na yu leg bifo, nia yu shin, we yu de du ɛksɛsayz, rɔn, ɔ jomp? If dis dɔn apin to yu, i rili impɔtant fɔ mek yu no bɔt di sik we dɛn kɔl Shin Splints, we wi go tɔk bɔt tide.

Wetin na Shin Splint?

Fɔ tɔk am simpul wan, Shin Splints na pen we kin apin na di frɔnt pat pan yu lכw leg, spεshal wan rawnd di shinbon (di big bon na wi leg - `(tibia)`). di men tin we de mek dis pen na fכ swel כ iritashכn, כ `(inflammation),` na di mכsul dεm, tεndon dεm, εn כda tisu dεm we de rawnd da shinbon de. Sɔntɛnde, dɔktɔ dɛn kin kɔl dis sik `(Mɛdial Tibial Stress Syndrome)`.

Dis kin rili bi bikɔs ɔf injury we pɔsin yuz pasmak . If yu rɛst ɛn ays fayn, bɔku pipul dɛn kin wɛl kpatakpata frɔm dis ɛn nɔr kin gɛt wɛl bɔdi prɔblɛm fɔ lɔng tɛm. Bɔt if dɛn nɔ trit am, Shin Splints kin divɛlɔp to tibial strɛs fraktrɔs . So, i nɔ fayn fɔ tek dis tin we nɔ impɔtant.

Wetin na di sayn dɛm fɔ Shin Splints?

De men tin wae yu kin fil na dis situeshɔn na pen na yu lכw leg.

• Dis pen kin kɔmɔt frɔm we yu de fil pen smɔl ɛn we yu de fil wan wan tɛm to we yu de fil bad bad wan .
• If yu tɔch yu vagina wit yu an , yu kin fil sɔri .
• Sɔntɛnde yu kin si bak smɔl smɔl swel .

Aw dis pen kin fil?

Di pen we shin splint kin mek kin bi lɛk dis:

• Bɔku tɛm dɛn kin fil am na di insay pat pan di leg we de dɔŋ ɔ bifo di an .
• Fɔs, i kin bigin as diskɔmfɔt we kin kam ɛn go we yu de du sɔntin, dɔn i kin go bifo to pen ɔltɛm we kin te ivin afta yu dɔn di aktiviti . Tink bɔt am, fɔ ɛgzampul, we yu fɔs bigin fɔ rɔn, i kin jɔs at we yu dɔn fɔ rɔn, bɔt afta dat i kin at ivin we yu nɔ de rɔn.
• Di pen kin shap ɔr kin fil lɛk se yu de fil pen .
• Di pen kin bɔku afta yu dɔn du sɔntin .

Wetin na di tin dɛn we kin mek pɔsin gɛt shin splint?

di men tin we kin mek dis sik na we yu de pul εn push di mכsul dεm εn כda kכnektiv tisu dεm na yu lכw leg כltεm agens yu shin bon. Fɔ ɛgzampul, we yu de du tin dɛn lɛk fɔ rɔn ɛn jomp, yu shin bon kin de ɔnda prɛshɔn ɔltɛm. Dis kin mek di bon inflam ɛn wik.

If dɛn nɔ gi di bon di tɛm we i nid fɔ wɛl, dis damej kin wɔs ɛn mek i fil bad bad wan.

Bɔku rizin kin de fɔ dis kayn prɛshɔn we de kɔntinyu fɔ de:

• Fɔ bigin fɔ du nyu ɛgzampul fɔ du ɛksɛsayz. Fɔ ɛgzampul, if pɔsin we nɔ ɛva du ɛksasaiz bifo wantɛm wantɛm bigin fɔ rɔn mayl dɛn ɛvride.
• Wantɛm wantɛm, we yu de du bɔku tin fɔ yu bɔdi, lɛk pɔsin we bin de jok tu dez nɔmɔ insay di wik wantɛm wantɛm we i bigin fɔ rɔn fayv dez insay di wik.

Udat de pan ay risk fɔ gɛt shin splint?

Pan ɔl we dis sik kin kam pan ɛnibɔdi, sɔm pipul dɛn kin gɛt am mɔ. Dɛn na:

• Di wan dɛn we de rɔn: Di wan dɛn we de rɔn, mɔ na rod dɛn we nɔ ivin ɛn we gɛt grɔn, ɔ we kin mek dɛn rɔn distans ɔ spid mɔ wantɛm wantɛm.
• Pipul dɛn we kin ple spɔt we kin put bɔku prɛshɔn pan dɛn leg: Fɔ ɛgzampul, spɔt lɛk baskɛtbɔl ɛn volibol.
• Di wan dɛn we de dans.
• Pipul dɛn we gɛt flat fut, ay arch, ɔ rigid arch: Dɛn pipul ya kin gɛt mɔ prɛshɔn pan dɛn mɔsul ɛn bon bikɔs dɛn nɔ kin ebul fɔ absɔb di impak we dɛn kin gɛt we dɛn de rɔn ɛn jomp fayn fayn wan.
• Pipul dɛn we de wok na soja ɛn di wan dɛn we de mach bɔku tɛm ɛn waka fɔ lɔng tɛm.
• Pipul dɛn we de wɛr sus we nɔ fayn we nɔ fit dɛn fut fayn we dɛn de du ɛksɛsayz.
• Pipul dɛn we de waka fɔ lɔng tɛm.
• Pipul dɛn we nɔ gɛt vaytamɛn D, we nɔ de it fayn, ɔ if na uman dɛn, dɛn nɔ kin gɛt nɔmal mens.
• Pipul dεm wae gεt bon dεm we de tכn lεk כstiopenia כ כstioporosis (biכs dεn bon dεm dεn dכn wik).

Wetin na di poshubul kɔmplikeshɔn dɛm fɔ Shin Splints?

Shin splint nɔ kin rili mek siriɔs prɔblɛm dɛn. Bɔt if yu kɔntinyu fɔ rɔn ɔ ple spɔt we yu nɔ mek yu leg dɛn wɛl, di shin splint kin divɛlɔp to strɛs fraktrɔs . Stress fracture na smɔl krak krak na di bon. Dɔktɔ dɛn kin se yu fɔ yuz stik ɔ wɛr spɛshal but fɔ waka te di bon wɛl.

Aw fɔ no di shin splint?

Dɔktɔ kin no dis sik bay we i aks yu bɔt yu mɛdikal histri (lɛk di sik dɛn we yu bin dɔn gɛt trade ɛn di mɛrɛsin dɛn we yu bin de tek) ɛn du fɔ chɛk yu bɔdi.

• A de si di we aw yu de waka.
• Dɛn go chɛk yu leg we de dɔŋ, yu anklɛ, ɛn yu fut.
• We dɛn de chɛk yu gud gud wan, dɛn go muf yu anklɛ ɛn yu fut bak ɛn biɛn, ɛn dɛn go fil di bon fɔ luk fɔ say dɛn we yu de fil pen.
• We yu tinap pan di leg we de pen ɔ jomp pan da leg de, dat kin ɛp fɔ no if na shin splint ɔ na strɛs fraktrɔs.

Fɔ no if yu gɛt `(Stress fracture)`, yu dɔktɔ go fɔs ɔda fɔ mek dɛn du `(X-ray)` tɛst. כltu, lεk tu-tכd pan di `(Stres fracture)` tεst dεm nכ de sho `(Stres fracture)`. So, if yu dɔktɔ gɛt ɛni dawt, i kin ɔda fɔ mek dɛn du `(MRI)` skan ɔ fɔ mek dɛn du am `(Bɔn skan)`. dis tεst dεm kin εp fכ no if wan Shin Splint dכn bi `(Stress fracture)` ivin bifo dεn dεtekt wan `(X-ray)`.

Aw Dɛn kin Trit Shin Splint?

Fɔ mek yu nɔ gɛt bɔku sik, yu nid fɔ gi yu bon ɛn mɔsul dɛn tɛm fɔ wɛl. Dɛn kin trit di shin splint wit wan kɔmbaynshɔn fɔ dɛn tin ya:

• Rɛst: Dis na di tin we impɔtant pas ɔl . Tek tɛm stɔp fɔ du tin dɛn we de mek yu leg dɛn strɛs, lɛk fɔ ple spɔt ɔ fɔ rɔn. Yu kin nid fɔ rɛst ɛn tek am izi fɔ sɔm wiks, ɔ ivin lɔng pas dat.
• Ays: Put ays pak pan yu brus tri to 4 tɛm insay di de, fɔ lɛk 10 to 20 minit wan tɛm. Du dis fɔ sɔm dez. Ays go ɛp fɔ ridyus di swɛlin ɛn pen.
• Di tin dɛn we de mek pɔsin nɔ fil pen: Di mɛrɛsin dɛn we dɛn kin bay na kɔt (OTC) we nɔ gɛt sterɔyd anti-inflammatory drugs (NSAID) (e.g., ibuprofen) kin ɛp fɔ ridyus di pen ɛn swɛlin.
• Vitamin D3 supliment: If yu tek wan Vitamin D3 supliment evride (1000 to 2000 IU) i kin ɛp. Bɔt yu fɔ tɔk to yu dɔktɔ bifo yu tek dɛn supamakit ya.
• Shin splint strɛch: If yu strɛch ɛn fleks di mɔsul dɛn na yu lכw leg jisnɔ kin ɛp.
• Slow inkris na di aktiviti lεvεl: We yu bigin fכ aktiv bak, stat sloslo. Smɔl smɔl yu de inkrisayz yu aktiviti lɛvɛl fɔ ridyus di risk fɔ mek shin splint kam bak.
• Sɔpɔtiv shuz ɛn shuz insɛt: Fɔ di wan dɛn we gɛt flat fut, ɔtotik kin bi fayn we fɔ ridyus pen we dɛn kin gɛt we dɛn kin splin dɛn shin. Ɔtotiks de gi sɔpɔt fɔ di arch na yu fut, we de ridyus prɛshɔn pan di mɔsul ɛn bon dɛn na di lכw leg.
• Fizik tritmɛnt: Fizik tritmɛnt kin mek yu leg dɛn strɔng, i kin mek yu nɔr gɛt di sik bak, ɛn i kin ɛp yu fɔ bigin fɔ du tin bak.

Yu tink se NSAID dɛn gɛt sayd ɛfɛkt?

Di sayd ɛfɛkt dɛn we NSAID kin gɛt nɔ kin bɔku, ɛn bɔku tɛm i kin apin nɔmɔ if yu yuz dɛn fɔ lɔng tɛm. Fɔ mek yu nɔ gɛt bɔku sayd ɛfɛkt, yuz di smɔl doz fɔ di shɔt tɛm we yu ebul .

Sɔm pan di bad tin dɛn we NSAID kin du na:

• Chɛst pen, bɛlɛ pen, ɛn (nɔ kin rili) bɛlɛ ɔlsa.
• Ed we de at, diziz, ɛn fil lɛk se yu ed layt.
• Ay blɔd prɛshɔn (haypa prɛshɔn).

Aw fɔ mek yu nɔ gɛt shin splint?

Yu nɔr kin ebul fɔ avɔyd dis sik ɔltɛm. Bɔt sɔm tin dɛn de we yu kin du fɔ mek yu nɔ gɛt dis sik ɔ fɔ mek i nɔ wɔs. Na sɔm tin dɛm wae yu kin du fɔ ridyus yu risk:

• Wear fayn fayn sus we fit yu we yu de du ɛksɛsayz. Dɛn fɔ chenj di sus fɔ rɔn afta 300 mayl (lɛk 480 kilomita).
• Tink bɔt fɔ yuz ɔtotik insɛt fɔ sɔpɔt di arch na yu fut. Yu kin go na wan gud atletik shuz stɔ ɛn tɔk to pɔsin we de de fɔ ɛp yu fɔ pik shuz ɔ ɔtotik we fit yu fut shep. Ɔ yu kin si pɔsin we de mɛn pikin dɛn. Pedorthist na spɛshal pɔsin we spɛshal fɔ trit prɔblɛm wit yu lɔwa leg ɛn fut tru sus ɛn ɔda fut.
• Start sloslo ɛn inkrisayz yu aktiviti lɛvɛl ɛn intensiti as tɛm de go. Nɔ inkrisayz yu aktiviti ɔl wan tɛm. Fɔ fala di "10% rul" - dat na, nɔ inkrisayz yu aktiviti pas 10% pan wik. Fɔ ɛgzampul, if yu rɔn wan totɛl distans we na 8 kilomita (5 mayl) wan wik, ad jɔs 0.8 kilomita (af mayl) to yu totɛl distans di nɛks wik (fɔ wan totɛl distans we na 8.85 kilomita ɔ 5.5 mayl).
• Wom yusɛf ɛn strɛch yu mɔsul dɛn bifo yu du ɛksɛsayz.
• Nɔ mek say dɛn we at, we nɔ ivin, ɔ we gɛt il dɛn we yu de rɔn.
• If yu na pɔsin we de rɔn ɔltɛm, ad ɛksesaiz dɛn we nɔ gɛt bɛtɛ impak lɛk fɔ swim to yu wokɔt rutin. Dis go ɛp fɔ gi yu leg dɛn briŋ frɔm di strɛs we yu de gɛt we yu de rɔn. Krɔs-tren wit ɔda spɔt dɛn ɛn tek rɛst de dɛn.
• Rɛst bitwin di tin dɛn we yu de du. Gi yu mɔsul ɛn bon dɛn tɛm fɔ wɛl.
• Mek pen bi yu gayd. If yu fil pen na yu groin, ridyus yu aktiviti lɛvɛl te i stɔp. Nɔ fos yusɛf fɔ ɛksesaiz tru di pen.

Wetin na di lukin-grɔn fɔ pipul dɛn we gɛt shin splint?

Bɔrku pipul dɛm wae gɛt shin splint kin wɛl afta dɛn dɔn rɛst fɔ sɔm tɛm frɔm spɔt ɛn ɔda tin dɛm. Di shin splint kin bɛtɛ insay tri to 4 wik, wans di leg dɛn dɔn gɛt tɛm fɔ wɛl. Bɔrku pipul kin bigin fɔ du ɛksɛsayz program bak wans dɛn leg dɔn wɛl. Bɔt, strɛs fraktrɔs kin tek lɔng tɛm fɔ wɛl, so i bɛtɛ fɔ trit shin splint kwik.

Aw lɔŋ shin splint kin las?

Dis nɔto tin we kin apin sote go. Tin dɛn lɛk fɔ rɛst, fɔ chenj di ɛksesaiz we yu de du, ɛn fɔ wɛr sus we de sɔpɔt yu fɔ ɛp fɔ ridyus di pen we yu de fil we yu shin splin. Bɔt if yu shin splint nɔ de bɛtɛ as tɛm de go, go to yu dɔktɔ. Dɛn kin want fɔ chɛk fɔ si if dɛn gɛt strɛs frakt ɔ ɔda tin dɛn we de mek dɛn fil pen. Yu kin want fɔ pe atɛnshɔn bak to yu fut, strɛch, ɛn fleksibul fɔ ɛp fɔ mek shin splin nɔ kam bak.

Ustɛm yu fɔ go to dɔktɔ?

If yu leg pen bad bad wan , ɔ if i nɔr de bɛtɛ afta sɔm wiks wae yu dɔn rɛst, yu fɔ go to yu dɔktɔ. If yu leg dɔn swel bad bad wan, rɛd, ɔ yu de fil pen, kɔl yu dɔktɔ wantɛm wantɛm. Dɛn sayn ya kin min se yu gɛt infekshɔn ɔ ɔda mɛrɛsin.

Us kwɛstyɔn dɛn a fɔ aks mi dɔktɔ?

Na sɔm kwɛstyɔn dɛn we yu go want fɔ aks yu dɔktɔ:

• Aw a bin gɛt Shin Splints?
• Aw a go ebul fɔ pul Shin Splints?
• Aw lɔng dɛn tin ya go las?
• I okay fɔ waka wit shin splint?
• Aw a go mek a nɔ gɛt shin splint tumara bambay?

Imajin se yu de rɔn along wan fayn tik layn na pak lɛk aw yu kin du ɔltɛm. Di briz de blo na yu ia, wan siŋ de ple na yu yes, ɛn yu de mek yusɛf want fɔ rɔn smɔl. Wantɛm wantɛm, yu kin fil shap pen na yu leg – i kin bi shin splint. Pan ɔl we i kin anɔynt smɔl, bɔku tɛm, shin splin nɔ kin siriɔs. Bɔt yu fɔ tek am izi fɔ sɔm tɛm, te dɛn wɛl. Fɔ ruul ɔut ``stress fracture``, go to yu dɔktɔ if di pen de kɔntinyu.

Smɔl pɔynt dɛn we wi fɔ mɛmba

So, Shin Splints na wan kɔndishɔn we dɛn kin kɔntrol if dɛn tek kia ɔf am fayn.

• I impɔtant fɔ rɛst. Gi yu leg tɛm fɔ wɛl.
• Pik di rayt sus, mɔ fɔ ɛksesaiz.
• We yu bigin fɔ du ɛksɛsayz, bigin fɔ du am smɔl smɔl ɛn smɔl smɔl, yu fɔ du mɔ ɛn mɔ. Nɔ tray tranga wan wan tɛm.
• Lisin to yu bɔdi. Nɔ ignore pen.
• If di pen rili bad ɔ i nɔ de chenj, mek shɔ se yu go to dɔktɔ.

If yu kip dɛn tin ya na yu maynd ɛn wok pan dɛm, yu go ebul fɔ pul dis anɔynt leg pen ɛn go bak to yu ɛvride aktiviti ɛn ɛksesaiz wit gud wɛlbɔdi!

` shin splint, leg pen, eksasaiz, inflameshn, mεdial tibial strεs sεndrכm, strεs frakshכn, sכt injuri, kכn pen