Yu na pɔsin we de tayp pan kɔmpyuta ɔl di de? Ɔ bɔku tɛm yu kin fil smɔl pen ɛn taya na yu an, mɔ na di say we yu an ɛn yu ɛlbo, bikɔs yu kin du wok dɛn wit yu an lɛk fɔ wok na os, fɔ kuk, fɔ wok wit kapɛnta, ɔ fɔ peint? Bɔku pipul dɛn kin tink se dis na nɔmal tin ɛn i nɔ bad fɔ rɛst smɔl. Bɔt biɛn dis pen kin bi wan spɛshal mɔsul we de kɔntrol aw wi an dɛn de muv fayn fayn wan, bɔt wi nɔ yɛri bɔku tin bɔt am. Tide wi de tɔk bɔt dis mɔsul we rili impɔtant fɔ di wɛlbɔdi na yu an.
Wetin na dis Ɛkstensɔ Karpi Radialis Lɔngɔs (ECRL)?
Fɔ tɔk am simpul wan, dis na lɔng mɔsul na yu fɔs an, frɔm yu ɛlb te to yu an. As di nem sho (Longus min long), i long likli. fכ bi prεsis, i de stat na di tכp pan yu כp an bon (humerus) εn i de rכn כl di we dכn to di sεkכn mεtakarpal bon na yu an. Mɛmba se dis mɔsul nɔ de wok in wan. I gɛt wan bɛst padi, we na wan ɔda mɔsul we dɛn kɔl
Extensor Carpi Radialis Brevis (ECRB) . Tugɛda, dɛn tu mɔsul ya, ɛn sɔm ɔda mɔsul dɛn, de ɛp wi fɔ bɛn wi an, tɔn wi an, ɛn ol tin dɛn tayt tayt wan. I tan lɛk wan tim we de wok fayn togɛda.
Us savis di ECRL de gi wi?
I wɔndaful aw bɔku tin dɛn dis mɔsul de ɛp yu fɔ du ɛvride.
- We yu de rayt wit pen
- We yu de rayz wan kɔp ti
- We yu de trowe bɔl
- We yu de tayp pan kibɔd
- We yu de opin wan domɔt lɔk
insay כl dis, di ECRL mכsul grup (radial wrist extensors) de ple big rol fכ kip yu wrist stebul, fleks εn εkstεn am as nid de. If dɛn nɔ bin gɛt trɛnk, wi nɔ bin fɔ ebul fɔ du ivin dis simpul wok fayn fayn wan.
Di tin we impɔtant pas ɔl na dat, fɔ mek dɛn mɔsul ya gɛt wɛlbɔdi ɛn strɔng impɔtant fɔ mek wi ebul fɔ du wi wok ɛvride ɛn nɔ gɛt ɛni pen.
Kɔmɔn kɔndishɔn dɛn we gɛt fɔ du wit di ECRL mɔsul
We yu gɛt pen na yu an, i kin at fɔ no fɔ tru if na di mɔsul we dɛn pul, prɔblɛm wit di tɛndon, ɔ na di nerv we dɛn pinch. Bɔt sɔm big big tin dɛn de we kin apin bikɔs i wik ɔ yuz dis ECRL mɔsul pasmak. Lɛ wi tek wan luk pan wetin dɛn bi.
| Mɛdikal kɔndishɔn | Diskripshɔn ɛn di simptom dɛm |
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| Tɛnis Ɛlbɔ Mɛdikal wan: (Lateral Epicondylitis) . | Pan ɔl we i gɛt in nem, "tɛnis ɛlb" nɔto jɔs wan kɔndishɔn we de afɛkt tɛnis pleya dɛn. Na wan kכndyushכn we de k כz fכ ripit, כva yus di mכsul dεm εn tεndon dεm na di an. I kɔmɔn fɔ pipul dɛn we de du kapɛnta wok, peint, gadin wok, ɔ tayp fɔ lɔng tɛm. Di men tin dɛn we kin sho se i gɛt dis sik:- Pen ɛn bɔn na di ɔdasay na di ɛlb.
- di pen we de bכku we yu ol sכmtin tayt wit di an (e.g. wan kכp ti).
- Pen we yu de bɛn di an bak.
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| Carpal Tunnel Syndrome ( Na mεdikal: Midyan Nεv Kכmpreshכn) . | dis kin kכz fכ kכmpreshכ n di mεdian nεv, we de rכn tru di an. Bɔku tin dɛn kin de we kin mek dis apin. I kin kam bak bay tin dɛm lɛk we yu de muv ɔltɛm (we yu de tayp), we yu gɛt bɛlɛ, ɛn we yu gɛt dayabitis. Di men sayn dɛn we de sho se i gɛt dis sik:- yu de fil sכmtεm כ sכmtεm sכmtεm na di tכmb , indeks finga, midul finga, εn af pan di ring finga.
- Tin dɛn de fɔdɔm, wik an grip.
- I kin mek pɔsin nɔ fil fayn na nɛt.
- Sɔntɛnde, di pen ɛn di stiffness kin spre to di sholda.
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Wetin wi kin du fɔ an pen?
We yu bigin fɔ fil pen na yu an, di fɔs tin we yu fɔ du na
fɔ rɛst yu an . Stɔp fɔ du ɛnitin we yu tink se de mek yu fil pen fɔ sɔm dez. Yu kin put ays bak na di say we di pen ɛn swel de. Bɔt
if dɛn simpul tin ya nɔ ɛp afta sɔm dez, ɔ if di pen rili bad, yu fɔ rili go to dɔktɔ. Nɔ ɛva ignore dis kayn pen. Yu dɔktɔ go chɛk yu ɛn if nid de, du sɔntin lɛk skan fɔ no di rayt tin we mek yu de fil. Dɛn kin gi yu mɛrɛsin fɔ mek yu fil pen (lɛk NSAID). Dɛn kin sɛn yu bak to dɔktɔ we de mɛn yu bɔdi fɔ gɛt tritmɛnt. If tin tranga, i kin nid fɔ du ɔpreshɔn.
Wetin na di bɛst ɛgzampul dɛn fɔ mek di ECRL strɔng?
Na sɔm simpul ɛgzampul dɛn we go ɛp fɔ mek yu nɔ gɛt pen na yu an ɛn fɔ mek yu ECRL mɔsul strɔng.
Wonin: If yu dɔn ɔlrɛdi gɛt pen, mek shɔ se yu go to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi bifo yu bigin fɔ du dɛn ɛgzampul ya. If yu nɔ du dɛn di rayt we, dat kin mek di sik wɔs.
- Wrist Extension Stretch: Ekstend yu an stret aut bifo yu, palm dכn. Naw grap yu finga dɛn wit yu ɔda an ɛn pul dɛn to yu bɔdi. Hol am fɔ lɛk 15-20 sɛkɔn.
- Wrist Flexion Stretch: Naw tכn yu wrist ova εn, lεk bifo, grap di finga dεm wit yu כda an εn pul am dכn tכwεd yu bכdi. Hol am fɔ 15-20 sɛkɔn.
- Rotashɔn dɛn na yu an: Put yu an pan tebul, na yu an nɔmɔ yu fɔ stret, ɛn rɔta am kloksayz ɛn kɔntraklɔk 10 tɛm ɛvri wan.
- Ɛksesaiz wit wet: Hol smɔl wet lɛk wata bɔtul ɔ tin, put yu an pan tebul, ɛn yuz yu an nɔmɔ fɔ es di wet ɔp ɛn dɔŋ.
If yu du dɛn ɛgzampul ya kɔrɛkt wan, i go mek yu an mɔsul dɛn strɔng ɛn ɛp fɔ protɛkt yu frɔm injury dɛn tumara bambay.
Mɛsej we dɛn kin kɛr go na os
- Di Extensor Carpi Radialis Longus (ECRL) na wan lɔng mɔsul na yu an we impɔtant fɔ mek yu muv na yu an ɛn yu an.
- di kכndishכn dεm lεk tεnis εlbo de kכz fכ yus dis mכsul pasmak εn di tεndon dεm we de wit am .
- If yu gɛt pen, swɛt, ɔ wik na yu an ɔ yu an we de te pas sɔm dez, nɔ ignore am. Go to dɔktɔ wantɛm wantɛm.
- Simpul ɛksesaiz kin mek dɛn mɔsul dɛn ya strɔng. Bɔt if pen de, i rili impɔtant fɔ go to dɔktɔ bifo yu du ɛksɛsayz.
ECRL, extensor carpi radialis longus, an pen, an pen, tɛnis ɛlbo, lateral epicondylitis, kapal tanɛl sindrom, fizik tɛrapi, an ɛksɛsayz
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