Yu dɔn ɛva tink bɔt ɔmɔs tɛm insay di de wi kin yuz wi sholda? We wi wek na mɔnin ɛn strɛch wi an, we wi es wi an fɔ drink kɔfi, we wi wev to wi padi, we wi de hang pan bɔs, we wi ol smɔl pikin... Dis wɔndaful jɔyn na wi sholda de ɛp wi wit ɔl dɛn tin ya. Bɔt te dis jɔyn at, ɔ sɔntin apin to am, wi nɔ kin tink bɔku bɔt di valyu we i gɛt, nɔto so? So tide wi go tɔk bɔt dis jɔyn we impɔtant pas ɔl ɛn we wɔndaful pas ɔl na wi bɔdi, we na di jɔyn we de na di sɔl.
Fɔ tɔk am simpul wan, wetin na dis sholda jɔyn?
Yu sɔldɔm jɔyn, ɔ wetin dɔktɔ dɛn kɔl glenohumeral joyn , na de yu ɔpa an bon (humerus), sɔldɔm bled bon, ɛn kɔlabɔn (klavikul) jɔyn. Jɔyn na di say we tu ɔ mɔ pan wi bon dɛn kin mit.
Wi sholda rili spɛshal. Na wan bol-ɛn-sɔkɛt jɔyn. Tink bɔt am lɛk smɔl bɔl we fit insay sɔkɛt we tan lɛk kɔp. Na so i bi. Di ɛnd we tan lɛk bɔl na yu ɔp an bon fit insay wan kɔba sɔkɛtɛ na yu sholda bled. Dis we aw dɛn mek am wit bɔl ɛn sɔkɛt na in de mek yu sholda ebul fɔ rɔta ɛn muv na ɔlmost ɛni say. Infakt, di shɔlda jɔyn gɛt di say we i de muv pas ɛni ɔda jɔyn na wi bɔdi. Na dat de mek i ebul fɔ rɔta ɔlsay, nɔto jɔs to wan say lɛk ni.
Us bɛnifit dɛn wi kin gɛt frɔm di jɔyn we de na di sholda?
Imajin aw wi wok dɛn ɛvride go ambɔg if dis jɔyn nɔ bin de. Dis wɔndaful jɔyn na in de mek wi ebul fɔ du dɛn tin ya:
- Et yu an: Fɔ tin dɛn lɛk fɔ shek pɔsin in an ɔ fɔ pik wan glas wata na tebul.
- Muv yu an biɛn yu bak: Fɔ tin dɛn lɛk fɔ wɛr kot, sari, ɔ we yu de skrach yu bak.
- Rayt ɛn put yu an dɔŋ: Fɔ tin dɛn lɛk fɔ wɛf yu padi frɔm fa, fɔ ol yu an fɔ sɔntin we de na shelf ɔp, ɔ fɔ es yu an dɛn ɔp fɔ opin yu an dɛn.
- Rotate yu an: Fɔ tin dɛn lɛk fɔ on pɔt, fɔ tɔn domɔt lɔk, ɔ fɔ trowe kriket bɔl.
כl dεn muvmεnt dεm ya kin apin biכs fכ di sכlda jכint. Aw i impɔtant to wi layf?
Di sɔldɔm jɔyn nɔ de wok in wan! I gɛt sɔm padi dɛn we de ɛp am.
Di sholda joyn nɔ kin ebul fɔ du ɔl dɛn tin ya in wan. Bɔku ɔda pat dɛn de rawnd wi sholda we de ɛp am ɛn protɛkt am. Lɛ wi si wetin dɛn bi. Fɔ mek i izi fɔ ɔndastand dis, a dɔn mek wan tebul lɛk dis.
| Pat | Di wok we i de du, fɔ tɔk am simpul wan |
|---|---|
| Akromioklavikul (AC) jɔyn | Dis na ɔda smɔl jɔyn. Na de yu sholda blad ɛn yu kɔlabɔn de mit. I nכ de muv fri wan lεk di big sכlda jכint. Bɔt i kin muf we di mɔsul dɛn na yu sholda de muf. |
| Kartilaj we de na di bɔdi | I tan lɛk matres. Na wan strɔng, bɔt i kin chenj chenj. I de layn insay da ‘sɔkɛt’ de. i de fכnshכn bak na di εnd dεm fכ di bon dεm we de kכnekt to di joyn dεm. I de ɛp di bon dɛn fɔ muv fayn fayn wan, ɛn i nɔ de rɔb dɛnsɛf. |
| Rotator cuff we yu kin yuz | Dis na di tin we de protɛkt di sholda. na wan sistεm fכ mכsul dεm εn tεndon dεm we de ol di sכlda jכint tכgeda εn kip am stebul. Na dis sɛt ɔf mɔsul dɛn we de ɛp yu fɔ rɔta ɛn tɔn yu an. |
| Bursa (Bɔsa) . | Dɛn tin ya tan lɛk smɔl smɔl sak dɛn we ful-ɔp wit wata. Dɛn de fɔ ridyus frikshɔn bitwin di pat dɛn we de muv na di sɔl ɛn akt lɛk kusɛn, jɔs lɛk ‘shɔk absɔba’ na motoka. |
| di sinovial mεmbran | dis mεmbran de mek wan spεshal wata (synovial fluid). Dis wata de ɔlsay rawnd di jɔyn. Lɛk gris we de na mashin, dis wata de ɛp di jɔyn fɔ muv izi wan we i nɔ go stɔp. |
Wetin na di bad bad tin dɛn we kin apin to pɔsin na in sholda?
Bikɔs di sholda gɛt bɔku wok fɔ du, i kin izi bak fɔ mek i wund. Ɛnitin we pwɛl na di bon dɛn, di mɔsul dɛn, ɛn di tɛndon dɛn we de rawnd di sholda kin mek di shɔlda fil pen. Lɛ wi tek tɛm luk sɔm pan di tin dɛn we kin apin to pɔsin.
| Di Nem fɔ di Kɔndishɔn | Fɔ tɔk am simpul wan, wetin kin apin wit dis? |
|---|---|
| Di sholda we dɔn disloket | Bɔku pipul dɛn dɔn yɛri bɔt dis. dεn kכl am di "bכl-shεp" εnd fכ di bon we de kכmכt frכm di "sכkεt." Dis kin apin we yu de ple spɔt ɔ we yu fɔdɔm. |
| Ɔstiɔ-arayt sik | Dɛn kin kɔl dis bak ‘wear-and-tear arthritis.’ We yu yuz jɔyn fɔ lɔng tɛm, di pat we tan lɛk kusɛn we dɛn kɔl katilej kin west. Dɔn di bon dɛn kin bigin fɔ rɔb pan dɛnsɛf. Dis kin mek pɔsin fil pen bad bad wan. |
| Sɔlda bursitis | Wi bin tɔk bɔt dɛn smɔl smɔl sak dɛn we ful-ɔp wit wata (bursae). If dɛn tin ya kin inflam, dat min se dɛn kin swel, fɔ sɔm rizin, dis sik kin apin. Sɔm kayn sayn dɛm lɛk fɔ pen na yu sholda, fɔ swel, ɛn fɔ rɛd kin apin. |
| Sɔlda we de brok brok | Ɛni bon we kɔnɛkt to jɔyn kin brok. I kin ivin brok di an bon, di sholda bon, ɔ di kɔla bon. We dis kin apin, yu kin fil so pen ɛn wik dat yu nɔ kin ebul fɔ muv yu sholda. |
| Sholda sprain | dis kin apin we dεn pul di ligament dεm we de sכpכt di sכlda. Di sayn dɛm na di pen, swel, ɛn brus. |
| Rotator cuff de tear | We yu du di sem kayn muvmɛnt bak ɛn bak (fɔ ɛgzampul, pɔsin we de peint, pɔsin we de ple volibol), di sɔl kin strɛs ɛn di tɛndon dɛn we de na di rɔta kɔf kin inflam ɔ rɔtin. Dis kin mek yu sɔl ɛn an gɛt pen ɛn wik. |
Aw fɔ no se yu gɛt prɔblɛm wit yu sɔl? Wach fɔ dɛn sayn ya
Pan ɔl we bɔku tin dɛn de we kin afɛkt di sholda, sɔm kɔmɔn sayn dɛn de we yu kin si pan ɔlmost ɔl dɛn. If yu de gɛt sɔntin lɛk dis, yu fɔ wɔri bɔt am.
- Sɔlda pen: Dis pen kin kɔmɔt frɔm smɔl to siriɔs. Sɔntɛnde, di pen kin kam wantɛm wantɛm. Ɔda tɛm dɛn, di pen kin go ɔp smɔl smɔl.
- Swel: If di say na di sholda luk lɛk se i dɔn swel.
- Stif ɔ wik: I nɔ kin izi fɔ muv di sholda ɔ an. I kin tan lɛk se i dɔn stɔp. Yu nɔ go ebul fɔ es yu an ɔ put am biɛn yu bak.
- Brus ɔ skin kɔlɔ chenj: Di say we di injuri apin kin tɔn blu ɔ pepul.
Di tin wae impɔtant pas ɔl: If yu gɛt dɛn kayn sik ya, mɔr lɛk if yu nɔr de fil pen insay sɔm dez, nɔr tray fɔ trit yusɛf ɛn go to dɔktɔ. I go ebul fɔ no di rayt tin we mek i sik ɛn gi yu di rayt tritmɛnt fɔ yu.
Aw wi go mek wi sholda jɔyn fayn ɛn strɔng?
Wi sholda jɔyn kin gɛt bɔku strɛs ɛvride. So wi nid fɔ wok tranga wan fɔ mek i kɔntinyu fɔ strɔng. Na sɔm simpul tin dɛn we wi kin du:
1. It gud it
Wan wɔd de se "wi na wetin wi de it." Dis kin apin bak to di jɔyn dɛn. I rili impɔtant fɔ it tin dɛn we de ridyus di inflamɛns na di bɔdi. Dis inflamɛns na di rut kɔz fɔ bɔku joyn sik dɛm lɛk ɔstiɔ-arayt.
- Di kayn fish dɛn: Fish we gɛt omega-3 ɔyl, lɛk sadin ɛn makrɛl.
- Vɛjitebul: Dak grɛn vɛjitebul lɛk kabij, brɔkoli, ɛn spinach.
2. Stay aktif
Sɔm pipul dɛn kin tink se ɛksesaiz nɔ fayn fɔ jɔyn, bɔt dat nɔto tru. We yu du ɛksɛsayz fayn, dat kin mek di mɔsul dɛn we de rawnd di jɔyn dɛn strɔng. I fayn bak fɔ di katilej wɛlbɔdi.
- Ɛksesaiz lɛk fɔ waka ɛn swim .
- Trenin fɔ mek yu gɛt trɛnk: Bɔt dɛn fɔ du dɛn tin ya wit di gayd we pɔsin we no de gayd am.
- Flɛksibiliti ɛksesaiz: Simpul ɛksesaiz fɔ strɛch kin ɛp fɔ mek yu kɔntinyu fɔ muv fayn fayn wan na di sholda.
3. Tek kia ɔf yu jɔyn dɛn
Sɔm abit dɛn kin pwɛl wi jɔyn dɛn dairekt wan.
- Stɔp fɔ smok: Smok de mek blɔd nɔ go na di bon ɛn jɔyn dɛn, ɛn dis kin mek dɛn wik.
- Ridyus drink dɛn we gɛt shuga: Drink wata instead ɔf soda ɛn ɛnaji drink. di shuga we pasmak kin mek di bɔdi inflamɛns bɔku.
- Mek yu bɔdi wet fayn: As yu de gɛt mɔ wet, di prɛshɔn we de pan yu jɔyn dɛn de go ɔp, ɛn dis kin mek yu jɔyn dɛn west kwik kwik wan.
Dis sholda jɔyn we de wok tranga wan kin ɛp wi pan sɔm pan di tɛm dɛn we wi kin ɛnjɔy pas ɔl na wi layf, lɛk fɔ ɔg, fɔ ol an fɔ sɔntin, ɔ fɔ trowe bɔl. So na wi wok fɔ tek kia ɔf am gud gud wan bay we wi de it fayn ɛn du ɛksɛsayz. Lɛk ɛni ɔda jɔyn, i kin west as tɛm de go. So if yu sɔldɔm de pen ɔltɛm ɔ yu de stif, nɔ ignore am ɛn tɔk to dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- biכs yu sכlda jכint na ‘bכl-εn-sכkεt' jכint, i gεt bכku rεnj fכ muv pas כda joyn dεm na di bכdi.
- Nɔr ignore sɔm sayn dɛm lɛk wae yu sɔlda de pen, yu de swel, ɔr yu nɔr kin ebul fɔ muv. Dɛn tin ya kin bi di fɔs sayn dɛm fɔ se yu gɛt mɛrɛsin.
- If yu it gud it, yu de du simpul ɛksesaiz ɔltɛm, ɛn yu de liv yu layf fayn, dat kin mek yu sholda jɔyn dɛn gɛt wɛlbɔdi fɔ lɔng tɛm.
- If yu sɔldɔm pen ɔ ɔda tin we nɔ de mek yu fil fayn, nɔ fɔ trit yusɛf ɛn go to dɔktɔ we sabi du di wok wantɛm wantɛm.
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