I ke ruh (ankle ligaments) chungchang hriat belh duh i nei em?

I ke ruh chhunga ligament te te hian ding thei, kal leh tlan theihna tura a puih chezia hi i ngaihtuah ngai em? Kan ke chakna pe thei band te tak te ang mai an ni. Anni tel lo chuan heng zawng zawng hi mumal takin kan ti thei lovang. Chuvangin vawiin hian i ke ruh chhunga ligament awmte hi han sawi ila.

Ankle chhunga heng ligament te hi engte nge ni?

A awlsam zawngin, i ke ruh chhunga ligament-te chu tissue band chak tak, fibrous bands a ni . I ke ruh (talus leh calcaneus) te chu i ke hnuai lam ruh (tibia leh fibula) te nen an thlunzawm a ni. Rubber band angin ngaihtuah la, mahse a chak zawk hle.

Heng ligament te hnathawh ber chu i ruh te chu a hmuna awm reng tur leh i ke ruh inzawmna (ankle joint) nghet taka awm tir hi a ni. Tin, i ke ruh chu a tul lo taka a inher leh a inher loh nan an veng bawk.

Dik tak chuan heng ke ruh (ankle ligaments) te hi awm lo se chuan i ding thei lo ang a, i kal thei lo ang a, i tlan thei lo vang. I ke ruh sir lehlamah an awm a. Tin, i movement eng pawha shock chu absorb turin an pui bawk. Chuvangin, i ke ruh (ankle ligaments)-ah natna i neih chuan, eng nge dik lo tih chiang taka hriat a, enkawlna dawng nghal turin doctor pan nghal a pawimawh hle.

Ankle-ah hian ligament engzat nge awm?

Kan ke ruh chhungah hian ligament chi thum a awm a. Chung zawng zawng chu ke ruh hmun hrang hrangah a awm a, kan taksa chu a tichak a, a kal tha thei bawk. Eng nge an nih i han thlir teh ang.

Medial Ligaments te chu a awm a

Hengte hi `(Deltoid Ligaments)` kan ti bawk. I ke ruh chhung lam kha khawih mai rawh, chutah chuan ruh hring tlem a awm a ni lawm ni? Chu chu `(Medial Malleolus)` a ni – chu chu i `(Tibia)` ruh hnuai lam tawp chu a ni. Heng ligament te hi chuta tang chuan an intan thin. Tichuan an inzar pharh a, i ke ruh `(Talus)`, `(Calcaneus)` leh `(Navicular)` te nen an inzawm ta a ni. Ligament hi chi li a awm a, chungte chu:

• A hmalam Tibiotalar Ligament (ATTL) chu a awm a.
• A hnunglam Tibiotalar Ligament (PTTL) hi a awm a.
• Tibiocalcaneal Ligament (TCL) atanga chhuak a ni.
• Tibionavicular Ligament (TNL) atanga lo chhuak a ni.

Lateral Ligaments te a awm

Heng ligament te hi i ke ruh pawn lamah a awm a. I ke ruh pawn lamah pawh hetiang ruh hi i nei a ni lawm ni? Chu chu ``Lateral Malleolus`` a ni – chu chu i ``Fibula`` ruh hnuai lam tawp chu a ni. Heng ligament te hi chuta tang chuan an intan thin. Tichuan i ``Talus`` leh ``Calcaneus`` ruh te nen an connect ta a ni. He pawlah hian ligament lian pathum a awm a, chungte chu:

• Anterior Talofibular Ligament (ATFL) – Hei hi ke ruh tliak avanga hliam tam ber a ni.
• A rilru a buai em em a, a rilru a hah em em bawk a. .
• A hnunglam Talofibular Ligament (PTFL) hi a awm a.

Syndesmotic Ligaments te hi a awm a

Heng ligament te hian i ke ruh pahnih, tibia leh fibula te chu a thlunzawm a ni. An awmna hmun sang deuhah, ankle joint chung lamah an awm. Hliam an neih chuan ‘high ankle sprain’ kan ti a, a chhan chu typical sprain aiin a sang deuhah an awm a ni. He pawlah hian ligament lian ber panga a awm a, chungte chu:

• A hmalam hnuai lam Tibiofibular Ligament (AITFL) a awm a.
• A hnunglam hnuai lam Tibiofibular Ligament (PITFL) a awm a.
• Inferior Transverse Ligament (ITL) atanga chhuak a ni.
• A rilru a buai em em a, a rilru a hah em em bawk a. Transverse Tibiofibular Ligament (TTFL) .
• Interosseous Ligament (IOL) a awm a, a chhuahna tur hmun hi a awm lo.

Heng ligament te hian eng hna nge an thawh?

Kan nitin nunah heng ligament te hi kan ngaihtuah vak lo nain, a takah chuan kan taksa tan rawngbawlna pawimawh tak an thawk a ni. An thil tih hi han thlir ila:

• Shock absorption: Hengte hian i kein leia a tlak chuan shock chu a hip lut thei a, car-a shock absorber ang bawkin.
• Bone connections: Hengte hi i ke ruh leh i ke hnuai lam ruh inzawmkhawmtu a ni.
• Ruh awmna hmuna vawn: Ruh chu a hmun dik takah a awm theih nan a pui a, a kal kual thei lo.
• Ankle sprains a veng: I ke ruhte chu a tul lo taka a inher, a rolling leh a ben loh nan a veng.
• Ankle joint stabilizing: Hengte hi ke hnuai lam ruh leh ``Talus'' ruh atanga siam ankle joint chu a nghet leh chak theih nan a pawimawh hle.
• Hrisel lo taka chetna tihtawp: Ke ruh chu him lo, thilsiam lo taka chetna tur a titawp.

Heng ligament te hi eng atanga siam nge an nih?

Ankle ligament te hi connective tissue chak tak, cord ang chi atanga siam a ni . Anni hian thil pawimawh pahnih an nei a:

• Collagen: Hei hi kan taksa tissue te inzawmkhawmtu protein a ni. Hei hian ligament te chakna petu chu a ni.
• Elastic Fibers: Hengte hian ligament te chu eng emaw chen a inzawm tir thei a, mahse a awmna tur hmunah a kir leh thei bawk.

Khawiah nge ke ruh (ankle) ligament te hi an awm?

Heng ligament te hi i ke, i kephah leh i ke hnuai lam zawng zawngah a awm vek a ni. Anni hian a hnuaia ruhte hi an inzawm khawm ber a ni:

• Kekawr ruh `(Calcaneus)`
• Fibula (ke hnunglam ruh te tak te) .
• Ke ruh chunglam ruh pakhat (Navicular bone) .
• Talus (Hei hi ankle joint siamtu ruh ber a ni) .
• Tibia (ke chhung lam ruh thuk tak) .

Ankle ligament a hliam thei em?

Ni e, a ti thei ngei ang. Ankle ligament chu kawng dik lo lama a kal emaw, a inzawm lutuk emaw, a ṭap emaw chuan a hliam thei a ni . Hetiang chi ligament hliam hi sprain kan ti a .

Ankle sprains hi hliam hi a tam hle. Kum leh hriselna level eng pawhah an thleng thei. A tam zawkah chuan ke ruh tliak hi mi pakhatin a ke ruh a tihkeh hian a thleng thin. Entir nan:

• I tlu dawn lai emaw, i tlu dawn emaw. Stairs pakhat i chhuk a, rang takin i ke a tlu ang tih han ngaihtuah teh. Tichuan i ke ruh chu chhung lam emaw pawn lam emaw ah a roll nghal thei a ni.
• Miin i ke a ke a pen chuan a pianphung lo takin a twist thin. Sports khelh lai hian hetiang thil hi a thleng thei a ni.
• Hetiang hlauhawmna hi infiamna lam hawi leh ke pen chak taka thlak ngai, basketball, football, netball, leh tennis-ah te a sang zawk a ni.
• Lei inthlau tak chunga kal emaw, tlan emaw hian. Entîr nân, tlâng kawngpuiah te, lungpui leh lunghlu awmna hmunah te, emaw, i ke chu kawngpuiah khur a tla a nih chuan.

Engtin nge doctor hian ka ke ruh (ankle ligament) hliam a neih leh neih loh a hriat theih ang?

I ke ruh tliak i nei nia i hriat chuan doctor i hmuh hunah hetiang thil hi an ti ang:

• I symptoms chungchang zawh i ni ang. Engtin nge a na, a hring a awm em, a hliam a awm em, eng chen nge a awm tawh, engtin nge hliam a awm, leh i hliam lai khan "pop" ri i hriat chuan.
• Taksa enfiahna (physical exam) neih a ni ang. I ke ruh hliam chu uluk takin enfiah a ni ang a, a che dan leh ke ruh dangte nen khaikhin a ni ang. A châng chuan, hliamna hmun chu khawih theih a ni a, tlem tal enfiah a ni thei a, chu chuan a natna chu chiang taka hriat theih nân leh ligament chhiatna a thlen nasat dân tehna a pe thei a ni.
• Ruh a tliak em tih leh harsatna dang a awm em tih en turin ``(X-ray)`` lak turin an ti ang che. Vawi tam tak chu ``(X-ray)`` tih a ni a, chu chu a hliam (fracture) bakah a hliam (fracture) a awm leh awm loh enfiah a ni.
• I natna a reh loh a, hliam na tak nia i hriat chuan imaging test dang, MRI (Magnetic Resonance Imaging) tih ang chi te tih tir i ni thei bawk. MRI hian ligament-te a chhiat dan a tarlang thei a, a chhe tawh em tih leh eng chen nge a chhe tawh tih a hriat theih bawk. A chang chuan ultrasound scan pawh tih theih a ni.

Ankle ligament hliam hi engtin nge kan ven theih ang?

Ankle hliam zawng zawng hi ven theih a nih loh laiin, i ke ruh (ankle ligaments) venhimna atan thil tlemte i tih theih a awm a, a bik takin taksa tihchakna i tih hian. Eng nge an nih hi han thlir ila:

• Leilung inang lo (uneven surface) chu pumpelh rawh:Lung, lungpui, khur awmna hmunah chuan kea kal emaw, tlan emaw loh tum ang che, chutiang hmunah chuan i ke ruh chu a inher leh inher theihna a tam zawk avangin.
• I flexibility leh balance tihchangtlun: Hei hian i taksa chu i ke ruhte chungah pressure pe lovin tlu leh tlu nghal maite hmachhawn thei turin a zirtir ang. Stretching exercise mumal tak nei la, ke pakhata ding chungin practice rawh (Hemi atan hian Yoga hi a tha hle).
• Ankle tichaktu exercise ti rawh: Heel raise, squat, squat jump, leh lunges ang chi exercise te hian i ke ruh vel a tichak ang. Hei hian ligaments te tan venhimna tam zawk a pe bawk ang. Resistance band hmangin ankle tichaktu exercise i ti thei bawk.
• I core muscle te tichak rawh: Hei hian i taksain him taka a kalna tur a thlak a, a tul hunah a chhanna a ti awlsam ang.
• I duh ang taksa rihna hrisel tak vawng reng rawh: I thau chhoh zel chuan i ke ruh ang chi ruh (joint)-a pressure a sang chho zel a.
• I exercise tih dan hrang hrang siam rawh: Nitin exercise chi khat tih ai chuan weight training leh cardio (e.g., tlan, cycle khalh) te pawh telh la.
• Taksa tihchakna engmah i tih hmain ``warm up'' tha tak (minute 5-10 tal) ti la, zawi zawiin a chakna tipung la, chutah chuan ``cool down'' la, a hnuah ``stretch'' rawh. Hei hi a pawimawh hle.
• A bik takin infiamna emaw, exercise emaw i tih hunah pheikhawk in fit tha tak, thlawp thei tur ha la . Kekawr hlui, chhe tawh tak tak bun loh tur. Infiamna thenkhata hman tur bik, ankle braces emaw taping emaw hman hian hliam a veng thei bawk.

A tawp berah chuan hriat reng tur tlemte (Take-Home Message) .

Nitin nunah ngaihtuah vak lo mah la, i ke ruh chhunga ligament te hi a takah chuan i taksa peng pawimawh ber thenkhat an ni. Chuvangin enkawl that hi i mawhphurhna a ni.

Taksa tihchak hma leh tih zawhah pawh stretch leh warm-up/cool-down tih hi hre reng ang che. Tin, i ke nghah thei tur leh in fit tha thei tur pheikhawk bun fo ang che.

I ke ruh (ankle ligaments)-ah natna, hring, emaw, nuam lo emaw i neih chuan ngaihthah mai mai suh . Doctor hmu nghal rawh. Physics therapist pawh i hmuh a ngai mai thei bawk. Chutih hunah chuan eng nge dik lo tih chiang takin an hre thei ang a, i mamawh enkawlna (RICE method, exercise emaw, enkawlna dang emaw pawh ni thei) an pe thei ang che a, a rang thei ang bera keah an ding leh thei ang che. A hliam tenau tak pawh enkawl loh chuan harsatna rei tak a lo ni thei tih hre reng ang che.Tichuan i ke ruh pawh i roll fo thei bawk.

` Ankle, Ligaments, Ankle Sprain, Joint Disorders, Ruh hriselna, Infiamna lama hliam, Taksa lam enkawlna