I pum chhunga ruh inzawm (twisted muscle) ang maia natna a ni em? (Abdominal Muscle Strain) Hei hi eng nge a nih chiang takin i zawng chhuak ang u!

Thil rit tak i chawi a, i pum chhungah hnim hring i nei tawh em? A nih loh leh cricket khelh laiin ball chak tak i bowling ngai em, a nih loh leh sa zungbun hrual ang maiin i pum chhungah natna nasa tak i nei ngai em? Ni tam tak chhung chu i khuh a, i pum a na a ni mai thei? He thil tawn hi i hre chiang hle mai thei. He natna hi "pulled stomach" kan ti fo thin. Damdawi lam hawi chuan ‘Abdominal Muscle Strain’ kan ti a. Chuvangin vawiinah hian he thu hi awlsam tak leh chiang takin, kan thianpa nen kan inbia ang maiin han sawi ila.

A awlsam zawngin, he abdominal muscle strain hi eng nge ni?

Rubber band hi han ngaihtuah teh. Normal taka kan pull chuan harsatna a awm lo. Mahse, kan hrual nasat lutuk emaw, kan hrual hla lutuk emaw, kan hrual hla lutuk emaw chuan eng nge thleng ang? A chhe emaw, a fiber te a chhe emaw a ni. Kan pum chhunga sa pawh chutiang bawk chu a ni.

Abdominal muscle strain chu kan pum chhunga ruh te chu a inzawm tlat emaw, a chhunga fiber te te a inthen emaw a ni. Hei hi "pulled stomach muscle" kan tih pawh a ni. Hei hi taksa ruhte chu an tuar theih loh pressure emaw strain emaw an tawh thut hian a thleng thin.

Kan pum chhunga sa hring hringte hi eng nge ni? An pawimawhna chu eng nge ni?

Mi tam zawk chuan pum chhung ruh hi ‘six-pack’ mai mai angin kan ngai a. Mahse, a nihna takah chuan kan pum chhungah hian kan taksa inthlauhna, chetna leh venhimna atana pawimawh tak tak ruh chi hrang hrang a awm a. Heng taksa ruhte hian kan hnungzang ruhte nen hian kan core chak taka awmtir turin hna ropui tak an thawk a ni. Heng taksa ruhte hian ding thei, kea kal, thut leh exercise-ah min pui thin.

Sa hmin hi chi thum a awm a, chungte chu:

1. Rectus Abdominus: Hengte hi kan hriat vek "six-pack" muscle te an ni. Hengte hi taksa ruh pahnih, chunglam atanga hnuailam thlenga tlan thin an ni. Hma lam kan kun hian, entirnan, khum atanga kan tho chuan heng ruhte hi a thawk chhuak ber a ni.

2. Oblique Muscles: Hengte hi kan pum sir lehlamah a awm a. Heng thau te hian kan twist leh turn hian min pui thin. Cricket, bowling, tennis kan khelh lai ang bawkin. Heng ruhte hian hmun hnih an nei bawk a, chungte chu pawn lam leh chhung lam obliques te an ni.

3. Transversus Abdominus: He ruh hi kan pum chhung layer thuk ber ah a awm a. Kan taksaah ‘belt’ nghet taka khin ang mai a ni. A hnathawh ber chu kan ruhro (spine) nghet taka awm tir leh kan pum chhunga liver leh pancreas ang chi taksa peng hrang hrangte humhim hi a ni.

Chung taksa peng eng pawh chu a chhe thei a ni. Hei hian i pum veilam, dinglam, pum chunglam, emaw pum hnuai lam emaw ah natna i nei thei tihna a ni.

Hei hi hernia a ni em? Engtin nge a danglamna chu i hriat theih ang?

Miin pum na an neih hian an hlauh ber pakhat chu hernia a ni em tih hi a ni. Heng dinhmun pahnihte hian natna thlen mah se, an danglam vek a ni. A danglamna hriatthiam a pawimawh.

A awlsam zawngin, hernia chu taksa ruh chhung ngeia mittui tlakna a ni. Hernia chu pum chhunga taksa peng chak lo tak atanga internal organ (a tam zawkah chuan intestine thenkhat) atanga rawn chhuak a ni. Hei vang hian hernia hi mit atanga hriat emaw hmuh theih emaw , lump emaw swelling emaw ang maiin a awm tlangpui.

Heng inthlak danglamna te hi chiang takin han thlir ila.

Engvangin nge hetiang dinhmun hi kan neih? A nghawngtu thilte chu engte nge ni?

Hetiang dinhmun hi hman tam lutuk emaw, thil tih nghal mai emaw avanga lo awm a ni fo. Ngaihtuah teh, exercise i la ngai lo a, ni khatah pum chhung exercise 100 i tih nghal mai chuan. Tichuan i taksa ruhte chu chutiang tur chuan a inpeih lo a, a chhiat theihna chance a sang hle.

A chhan lian ber ber thenkhat chu hetiang hi a ni:

• Exercise tam lutuk emaw, dik lo emaw: in lum tha lovin tlan nghal tan, i phur theih loh rit phurh tum, posture dik lo hmanga exercise lak.
• Heavy lifting: Thil rit tak (gas cylinder, tui bucket khat) lei atanga i ben tha lova i chawi nghal chuan pum ruh (abdominal muscles) ah pressure nasa tak a siam thin.
• Khuh emaw, khuh fo emaw: Ni eng emaw zat chhung khuh na lo emaw, khawsik emaw i neih chuan khuh leh khuh reng reng hian i pum chhunga ruh (muscles)-ah harsatna nasa tak a siam thei a ni. Hei hian taksa ruh (muscle spasm) a thlen thei bawk.
• Accident: Pum chhunga a nghawng nghal vang, tlu emaw, car accident emaw ang chi.
• Sudden twisting: Thil pakhat la turin a sir lam hawi nghal mai ang mai hian.
• Sports: He risk hi a bik takin an ke leh ke hawi leh thlak ngai infiamna khel thinte tan a sang hle a, a bik takin tennis, cricket (bowling an khelh laiin), football, leh volleyball te tan chuan a sang hle.

Sa hrualna hmuna kan awm hian eng symptoms nge kan neih?

A lan chhuah dan ber leh langsar ber chu natna hi a ni. He natna hi a tlangpuiin:

• Khuh, thawk hah, nuih lai
• Tlan chak lutuk emaw, exercise hahthlak tak tak tih emaw hian
• Rei tak i thut hnua i ding nghal mai chuan
• Sa chhia chu pulling motion-a an chhuah chuan

Natna bakah hian symptom dang engemaw zat hmuh theih a awm a:

• Swelling: A natna hmun chu a hring deuh thei.
• Bruising: A chang chuan sa chhung atanga thisen chhuak tlemte hian vun chunglam ah blue emaw purple emaw bruising a siam thei.
• Sa tightness: I kut hmanga i khawih chuan a hmun chu a tight tih a hriat theih.
• Muscle Spasms: I hriat loh pawhin taksa ruh a tikhauh a, a inher chhuak ang maia inhriatna.
• Chaklohna:Chu hmunah chuan sa hnah hring hmanga hnathawh chu a harsa hle mai thei.

Okay, tunah chuan hei hi enkawl tur hian eng nge tih theih ang?

Thu lawmawm tak chu pum ulcer hi a tlangpuiin chawlh hahdamna hun kal zelah a dam tha hle. Surgery lian tham a ngai lo. A pawimawh ber chu chawlh hahdam hi a ni . I taksa hi a dam theih nan hun i pek a ngai a ni.

Damna ti chak turin heng step te hi i zawm thei ang:

1. Chawlh hahdam: Natna thlentu thiltih, a bik takin exercise leh thil rit phurh hi ni engemaw zat emaw, kar engemaw zat emaw chhung chu pumpelh rawh.

2. Ice: Hliam hnu darkar 48-72 (ni 2-3) hmasa berah ice hnawih a pawimawh hle. Ice cube thenkhat chu puan in khuh la, a natna hmunah minute 15-20 vel dah rawh. Ni khatah vawi tam tak hetiang hian ti thin ang che. Hei hian hliam leh natna a tiziaawm ang. Ice hi vunah direct-in dah ngai suh , vun a tichhe thei a ni.

3. Heat: Ni hnih emaw ni thum hmasa ber hnuah tui lum bottle emaw towel lum emaw hmangin a hmunah hnawih theih a ni. Hei hian chu hmuna thisen kal a tipung ang a, tissue chu a tizau ang a, damna a ti chak ang.

4. Painkillers: Paracetamol ang chi painkiller i ei thei. NSAID damdawi (e.g. Ibuprofen, Diclofenac) te pawh i hmang thei a, chu chuan hliam a tiziaawm thei bawk. Mahse heng damdawi te hi i hman hmain doctor zawt hmasa phawt la, a tih ang chauhvin hmang rawh. Hei hi gastritis, asthma, emaw kidney disease ang chi natna i neih chuan a pawimawh hle.

5. Abdominal Brace/Binder: A then phei chuan doctor-in abdominal brace bun a rawt mai thei. Hei hian taksa ruhte chu a pui a, natna a tiziaawm a, chetna a ti awlsam bawk.

6. Physical Therapy: Natna a reh tawh chuan physiotherapist pan a \angkai hle. I taksa ruh tichak turin exercise dik tak a zirtir ang che, i flexibility tihpun nan leh hetiang thil hi a thleng leh tawh lo ang.

Engtin nge hetiang thil hi a lo thlen leh tawh loh nan kan ven theih ang?

"Tihdam aiin invenna a tha zawk" tih thufing a awm. Chuvangin hetiang dinhmun hi a lo thlen leh tawh loh nan kan ngaihven tur tlemte a awm.

• Exercise hmaa warm-up leh cool-down hnuah: Exercise emaw game emaw i tan hmain minute 5-10 chhung warm-up la. Tin, exercise i zawh hnuah cool-down ti la, tlem tal slow down la, chawlhsan nghal lo la.
• Core Muscles tichaktu:I core muscles (e.g. planks) tichaktu exercise tih fo thin ang che. Heng ruhte hi a chak chuan accident i tuar theihna a tipung a ni.
• Thil rit i chawi dawnin fimkhur rawh: Thil rit i chawi dawnin i hnungzang chu ben suh la, i khup ben la, i hnungzang chu dinglam takin dah la. A rit phurh a harsat chuan midang hnen atangin tanpuina lak ngei ngei tur a ni.
• I taksa thu ngaithla rawh: I chau emaw, natna i neih emaw chuan exercise kha bansan rawh. I taksa chu a huam chin piah lamah nawr luih suh.
• Posture tha vawng reng rawh: Thut leh ding lai hian i hnungzang chu a dinglam thei ang bera dah tum ang che.

Engtikah nge doctor kan hmuh tak tak ang?

He natna hi enkawlna awlsam tak hmanga tihdam theih ni fo mah se, a châng chuan damdawi lam thurawn lak a ngai ṭhin. A hnuaia symptoms te hi i neih chuan doctor pan nghal tur a ni.

• Natna a na hle a nih chuan: Natna tuar theih loh a awm chuan.
• Kal emaw, ding nghet emaw harsatna i neih chuan.
• Natna hian nitin hnathawhna a tikhawlo emaw, i mut a tibuai emaw a nih chuan.
• I pum chhungah lump, swelling, protrusion i hmuh chuan (hernia chhinchhiahna).
• Natna chu khawsik, rilru hahna, leh luak chhuak ang chi symptoms te nen a awm chuan.
• Hliam a thlen lai khan "pop" sound i hriat chuan.

Chutiang a nih chuan doctor chuan a enfiah ang che a, a tul chuan test dang (e.g., ultrasound scan) atan a refer ang che, hei hi herniated disc awlsam tak emaw, natna khirh tak dang emaw a nih leh nih loh chiang taka hriat theih nan.