Runner i ni em? A nih loh leh zanah i keah tuar theih loh khawpa natna neiin i harh tawh ngai em? I keah natna, tight ang maiin i nei mai thei, i ding mai mai lai pawhin. Kan ramah hian hetiang thil tawn hi mi tam takin an lo tawng tawh a ni. Chuvangin, "ke" ti vek mah ila, vawiinah hian eng nge an nih chiah, kan taksa tana an pawimawh zia leh heng harsatna thlentu hi eng nge ni tih chiang takin kan sawi dawn a ni.
He calf muscle hi eng nge ni tak tak?
A awlsam zawngin, i hamstrings chu i ke hnunglam, khup hnuai lama ruh awmte a ni. I ke hmalam ruh lian tak, tibia hnung lamah an awm a ni.
"Kenda" tih mai mai ni mah ila, a takah chuan hei hi taksa ruh lian pathum inzawmkhawm a ni. Anni chu:
1. Gastrocnemius natna (Gastrocnemius) a ni
2. Soleus-a chuan a ti a
3. Plantaris tih a ni
Heng ruh pathumte hian thil tam tak ti turin an thawk dun a, chu chu kea kal, tlan, zuang, ke ruh chunga ding leh i kekawrte ben te hi a ni.
Muscle mass hian kan taksa tan eng hlawkna nge a neih?
Ngaihtuah teh, kawngpuiah i kal a, bus hnungah i tlan a, i zuang a, i thiante nen cricket i khelh laiin ball i man a... Heng zawng zawngah hian heng taksa ruhte hian hmalam pan chein tlan chakna a pe che a ni.
Chu mai pawh ni lovin:
- Ding laiin balance rawh: Heng muscle te hian i taksa rihna a thlawp tha hle a, i ding lai pawhin a nghet reng bawk.
- Movements: Hei hi i ke ruh rotate, i ke hnuai lam hawia ben (car-a accelerator-a ke pen ang chi), leh i khup nghet taka dah ang chi thil atan a pawimawh hle.
A awlsam zawngin, khup hi kan taksa pumpui inthlauhna atana thil pawimawh tak a ni a, kan ke chetna ang bawkin.
Kende hmun thenkhat hi ngun zawkin han thlir ila.
Sawi tawh ang khan glutes-ah hian taksa peng lian pahnih a awm a, pakhat chu a te zawk a ni.
Gastrocnemius a ni
Hei hi mit chauha hmuh theih muscle lian ber a ni a, kan vun hnuai chiah, khup chunglam chiah a ni. I ke tlem i en chuan hei hi a ni a, a hnunglam atanga ball leh socket ang mai a ni. Lu pahnih a nei a. Chu chu a then hnih a ni. Pakhat chu i thigh bone (femur) chhung lam atanga tan a ni a, pakhat chu pawn lam atanga lo chhuakin Achilles tendon nen a inzawm a, chu chu i kephah chunglam tissue chak tak a ni.
He muscle hian i khup leh ke ruh pahnih a paltlang avangin a dang aiin hliam a tuar awlsam zawk.
Soleus-a chuan a ti a
Hei hi taksa peng zau tak, flat tak a ni a, a chunga gastrocnemius muscle hnuaiah chiah a awm a, a thuk deuh bawk. Khup hnuai lam deuhah a intan a, chubakah a lo chhuk bawk a, Achilles tendon ngeiah a inzawm bawk. Ankle joint chauh a pelh avangin hliam a tuar tlem hle. I kal leh tlan lai pawhin i posture vawng reng turin a pui bawk.
Plantaris a ni
Heng taksa peng lian pahnih bakah hian an inkarah hian taksa peng te tak te, te tak te dang a awm bawk. Plantaris an ti a. Mahse thil mak tak chu, hei hi mi zawng zawng tan a ni lo. Survey-a a lan dan chuan he ruh hi pian tirh atangin mi 10% vel ah a awm lo. Mahse taksa hnathawh danah nghawng lian tham a nei lo.
Heng ruh pathumte hi an inzawm khawmna damdawi lam hming chu triceps surae a ni.
Engvangin nge kan khup a na? A chhan tlangpui
Kawng natna thlen thei natna chi hrang hrang a awm a. A pawimawh leh hman tlanglawn deuh deuh thenkhat han thlir ila.
| Nihna | A awlsam zawngin... |
|---|---|
| Muscle strain a ni | Hei hi a chhan tam ber a ni. Hei hi taksa ruh (muscle fibers) a inzawm lutuk emaw, a chhe lutuk emaw a nih chuan a ni. Entirnan, tlan chak lutuk i tan thut a nih chuan, emaw, infiamna i khelh chuan ding nghal emaw, kawng thlak emaw ngai (e.g., football, volleyball, basketball, cricket) i khelh chuan hetiang hi a thleng thei a ni. |
| Leg Cramps a awm | Hei hi mi tam takin an lo tawn tawh a ni. Muscle te chu tuar theih loh natna nen a inkhai nghal zung zung a. Hei hi chhun lamah emaw, zan lamah emaw a thleng thei. Dehydration, naupai, damdawi thenkhat, leh damdawi lam thil dangte pawhin hetiang hi a thlen thei a ni. |
| Tennis Leg khelh a ni | Hei hi a chung lama gastrocnemius muscle hliam bik a ni. A hming hi a chhan chu tennis serve laiin ke a sei nghal vat a, ke a ben a nih fo vang a ni. Mahse, tennis-ah chauh a ni lo; eng infiamnaah pawh a thleng thei. |
| Compartment Syndrome a awm thei | Hei hi dinhmun hlauhawm tak a ni a, emergency medical attention a ngai a ni. Accident lian tak (ruh tliak ang chi) emaw, exercise nasa lutuk emaw a awm hnuah, taksa ruh chhehvel membrane chhunga pressure chu nasa takin a pung a ni. Hei hian thisen kal leh oxygen supply a titawp thei a, taksa ruh chu a tichhe vek thei a ni. |
Heng dinhmunte hi engtiang chiahin nge a awm?
Infiammi zingah taksa ruh leh ruh hliam tam ber pakhat chu hamstring strain a ni. Tin, hamstring strain pawh a tam hle bawk. Hei hi a bik takin kum upat deuh deuh hian a hlauhawmna a sang chho zel a ni. Survey-a a lan dan chuan kum 50 chunglam zinga 75% chuan an dam chhungin engtik lai pawhin hamstring strain an tawk tawh a ni.
Vun lama harsatna awm tih hriat theihna tur chhinchhiahna engte nge ni?
I bawnghnute ruh (calf muscles)-ah harsatna a awm chuan heng ang symptoms hi i nei thei ang:
- Chest pain, tight emaw tightness emaw hriatna. He natna hi natna khirh tak, lo thleng nghal mai a ni thei a, a nih loh leh natna dull ache, zawi zawiin a pung zel pawh a ni thei bawk.
- Movement tlemte chauh a awm. Hmasawnna, ben leh kal dik harsatna. Muscle chak lohna hriatna.
- A lumpy, a twisted hmel hle. Hei hi taksa ruh (muscle) a tihchhiat hian a thleng thei a ni.
- Tenderness emaw, bruise ang maia blue/purple-a inthlak emaw.
Engtin nge kan sam hi hrisel leh nghet taka kan vawn reng ang?
Ha lama harsatna tam zawk hi chu ven theih a ni. Heng tips awlsam tak takte hi zawm hian nang pawhin i ha hrisel takin i vawng thei ang.
- I taksa rihna hrisel tak vawng reng rawh: I thau chhoh zel chuan i kea pressure sang zawk a awm a, chu chuan taksa ruh (muscle strain) i neih theihna a tipung a ni. I Body Mass Index (BMI) chu 25 aia tam a nih chuan i tan i taksa rihna hrisel tak chungchang i doctor nen sawiho rawh.
- Stay Hydrated: Nitin tui leh tui tam tak in hian dehydration ang chi thilte venna kawngah kawng thui tak a zawh thei a ni.
- Exercise hmain inbuatsaih tha rawh (Warm-up & Stretch):Exercise i tan hmain minute 5-10 vel warm-up leh stretching ti thin ang che. Taksa lum (warm muscles) te hian hliam an tuar tlem zawk.
- Damdawi i ei danah fimkhur rawh: Damdawi thenkhat (e.g., cholesterol tihhniamna damdawi thenkhat) hian side effect angin taksa ruh na emaw, luak emaw a thlen thei. Chung zinga pakhat tal i tawn chuan i doctor nen sawiho rawh.
Engtikah nge ka kawr na a awm chuan Doctor ka hmuh ang?
Natna awlsam tak emaw, natna tenau emaw chu ni khat emaw ni hnih emaw chawlh hahdam leh tui tam tak in hnuah a reh ang.
Mahse, ni hnih emaw ni thum emaw chawlh hnuah a natna a reh lo a nih chuan, a zual deuh a nih chuan, emaw, a na lutuk a, kea kal theih loh a nih chuan doctor hmu ngei ang che.
A chhan chu a chang chuan ke na hi natna khirh zawk, thisen zam (Deep Vein Thrombosis - DVT), nerve chhiatna, emaw Achilles Tendonitis te ang chi a ni thei.
Heng symptoms te hi i neih chuan enkawlna zawng nghal rawh!
A hnuaia symptoms pakhat emaw a aia tam emaw i neih chuan doctor thurawn la nghal la, a nih loh leh damdawi in hnai ber Emergency Department (ETU) pan rawh.
- Vun chu a hring a, a sen a, a rawng a danglam (sen, a sen, a sen, a nih loh leh a dum), a nih loh leh a na .
- Kut emaw ke emawa rilru natna emaw, hriatna hloh emaw .
- I ke i che thei lo khawpa chak lo anga inhria .
Hengte hi natna khirh tak chhinchhiahna a ni thei a, chuvangin ngaihthah suh.
Take-Home Thuchah a ni
- I hamstring muscle te hi nitin hnathawhna atana pawimawh tak a ni a, kea kal, tlan, leh ding hi a ni.
- Sprain leh strain hi a tam hle a, mahse a tam zawkah chuan inbuatsaihna dik leh hriselna lama tih dan phung tha tak nen chuan ven theih a ni.
- Exercise hmaa in lum a pawimawh hle a, tui in tam a, taksa rihna hrisel tak neih a pawimawh hle.
- Ni engemaw zat chhunga reh lo, a na zual emaw, natna dang, a hring emaw, a rawng danglam emaw a awm chuan ngaihthah ngai suh. Doctor hmu nghal rawh.
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