Stress fracture a awm tih i hria em? Kan sawi dun teh ang!

Chibai! I dam em? Vawiin hian thupui danglam deuh, mahse mi tam tak tana pawimawh ni thei tur thupui kan sawi dawn a ni. I taksa peng thenkhat, a bik takin i ruhte chu a na mai mai niin i hria em, thil dik lo awm ang maiin i hria em? Chu chu vawiina kan sawi tum chu a ni. Hei hi ‘Stress Fracture’ kan ti a. A hming hi thil lian tak angin a lang thei a, mahse awlsam takin i hrethiam ang u.

Stress Fracture tih hi eng nge ni?

A awlsam zawngin, stress fracture chu ruh, a nih loh leh kan taksaa ruh chi khat, a tê tê, nalh tak, a hrualna a ni. Plate chhunga crack ang mai a ni. Fracture lian tak a ni lo a, mahse enkawl loh chuan harsatna a thlen thei. Heng crack te hi a te em em a, a tir lamah chuan X-ray hmang pawhin hriat a harsa thei hle.

Engvangin nge hetiang hian stress fracture kan neih?

Okay, tunah chuan, ‘Engvangin nge hetiang hi a lo awm?’ tih hi i ngaihtuah mai thei. Hei hi chhan lian tak tak engemaw zat a awm. Eng nge an nih i en ang u.

Chutiang bawka tih chhunzawm zel

Hei hi ‘stress fracture’ awm chhan ber a ni fo thin. Infiamna pakhat, entîr nân, tlan, zuang chhuak (basketball, netball ang chi), a nih loh leh zai emaw atân training i nei tih han mitthla teh. Heng thiltih chi hrang hrangah hian ruh pakhat chu pressure (stress) hnuaiah dah a ni. Hmun khata vuak nawn leh ang mai a ni. Hun a kal zel a, ruh chuan chu pressure chu a tuar thei tawh lo va, a chhe te te a lo awm thei bawk.

• Exercise thar: Exercise khauh lutuk i tan thut chuan i taksain a thiam lo mai thei a, chuvangin hetiang hi a thleng thei a ni. I la tawn ngai loh mi pakhat chu rang takin mel tam tak a tlan tan a, i ke ruhte pawhin an tuar harsa mai thei tih han ngaihtuah teh.
• Infiammi training tipungtu: Inelna atana inbuatsaih laiin training hun leh chakna i tihpun thut chuan hetiang hi a awm thei. I taksa chu stress thar nena insiamrem turin hun i pek a ngai a ni.

Ruh chak lohna

Thil lian dang chu ruh chakna hloh hi a ni. Hei hi thil engemaw zat avanga lo awm thei a ni:

• Nutritional deficiencies: Taksain ruh chakna atana thil pawimawh, a bik takin calcium leh vitamin D a hmuh loh chuan ruh a chak lo thei a ni. Tichuan, pressure tlemte chauh pawh nise, ‘stress fracture’ a awm thei a ni. Mi thenkhat chuan an ei leh in an thunun avangin ei leh in mamawh an dawng lo mai thei.
• Damdawi lam dinhmun thenkhat: Entirnan, ruh hring leh chak lo, ruh natna ang chi natna nei te chu an hlauhawm zawk. Heng mite hian nitin hna pangngai an tih lai pawhin stress fracture an nei thei a ni. Hmeichhia hormone lama harsatna engemaw zat nei te pawh hi an hlauhawm zawk thei bawk.

Chu chu, chutianga a awm chhan ber chu ruh pakhata a theihna aia nasa zawka nawr chhunzawm zel vang a ni tihna a ni. Hmun khata a ben leh nawn leh chuan wire a chhe ang mai a ni.

‘Stress fracture’ a lan chhuah dan chu engte nge ni? Engtin nge kan hriat chian?

Tunah chuan, "Awle, engtin nge hetiang hi ka nei tih ka hriat theih ang?" Hetiang dinhmunah hian symptoms engemaw zat hmuh tur a awm a. Mahse, mi zawng zawngin heng symptoms te hi a inang vek dawn lo va, mi thenkhat chuan pakhat emaw pahnih emaw chauh an nei thei bawk.

• Exercise laiin natna: Hei hi a symptom ber a ni . Exercise i tih lai emaw, infiamna i khelh laiin khawi emaw laiah natna i nei tan thin. A tirah chuan he natna hi exercise lai chauh a awm thei a, i chawlhsan chuan a reh thei bawk. Mahse, a natna a zual zel chuan exercise i tih hnuah pawh natna chu a la awm reng thei a, a châng chuan zan lama i ding emaw, i mut emaw lai pawhin a natna chu a la awm reng thei a ni.
• Tenderness: Natna hmun i hmet emaw, i khawih emaw chuan natna i nei thei. A châng chuan, chu hmunah chuan hnim hring te tak te i nei thei bawk.
• Swelling and redness: A chang chuan a nana hmun chu a hring deuh thei a, a sen pawh a sen thei bawk. Hei hi a lan chhuah dan tlangpui a ni lo. A lehlam aiin a lum deuhin a lang thei bawk.

Taksaah khawiah nge ‘stress fracture’ hi a awm tam ber?

Stress fracture hi ke hnuai leh ke ruh ah a thleng tam ber , a chhan chu chutah chuan kan tlan, kan zuang, leh kan kal hian pressure kan pe tam ber a ni.

• Tibia: Ke ruh lian tak, khup hnuai lam, ke ruh lian lam a awm. Runner-ah hian stress fracture hi a awm fo thin.
• Metatarsals: Hei hi kan ke ruh sei tak, kan ke ruh nena inzawm a ni. A bik takin zai thiam leh ballet lam thiamte zingah an tam thei hle.
• Heel bone (Calcaneus): Heel bone-ah pawh a awm thei a, a bik takin hmun sang atanga zuang chhuak ngai infiamna khel thinte tan pawh a awm thei.
• Navicular bone: Ke ruh chunglam chhung lam ruh te tak te. Hei hi ‘stress fracture’ pawh a ni thei a, mahse a dam theih nan hun rei tak a ngai a, fimkhur tur hmun a ni.

Mahse heng hmunah chauh ni lovin taksa ruh dangah pawh ‘Stress Fracture’ hi a awm thei a ni. Entir nan:

• Kut ruh: Weight-lifting sports, tennis ang chi khel thinte hian kut ruh an nei thei.
• Spine: Cricket-a gymnastics, rit chawi, leh bowl fast bowler ang chi infiamna khel thinte chuan ‘spondylolysis’ an tih natna an nei thei a ni.
• Ribs: Rower te hian rib fracture an nei thei a, golfer te ang bawkin.

Hemi chungchangah hian engtikah nge damdawi lam thurawn kan zawn ang?

A chunga kan sawi tak symptom pakhat emaw a aia tam emaw i neih chuan, a bik takin exercise laiin i natna chu ni engemaw zat hnuah a reh lo a nih chuan doctor pan a, thurawn lak hi a tha ber ngei ang.

A pawimawh ber chu, hetiang natna i tawn hian ni rei lote hnuah a reh mai ang tih ring suh. A chhan chu ‘stress fracture’, crack te tak te atanga intan chu ruh chungah pressure i dah chhunzawm chuan fracture tling takah a lo chang thei a ni. Tichuan damna hun a rei tawh ang a, enkawl dan pawh a buaithlak thei hle ang.

Doctor chuan i symptoms te a zawt ang che a, i thiltih te a zawt ang che a, a enfiah ang che. A tul chuan X-ray an order thei bawk. Mahse, a chang chuan stress fracture hi a tir lamah X-ray-ah hmuh tur a awm lo thei. Chutiang a nih chuan doctor chuan test sensitive zawk, MRI scan ang chi tih a rawt thei a ni. A châng chuan ruh scan pawhin heng natnate hi a hriat theih phah thei bawk.

Engtin nge 'Stress Fracture' laka inven theih ang?

I ngaihtuah mai thei, "Aw, hei hi ka chungah thleng ta se harsatna a ni ang, ka chungah pawh a thleng dawn em tih pawh ka hre lo." Lungngai suh. Hetiang dinhmun laka invenna tur hian thil engemaw zat kan tih theih a awm.

• Exercise tipung zauh zauh rawh: Exercise ti thar i nih chuan zawi zawiin i exercise hun leh chakna i tipung tur a ni. Kar khatah 10% aia tam training volume tihpun loh a tha ber. Vawi khata taksaah rit lutuk dah hi a tha lo. I taksa chu thil thar a thiam theih nan hun pe rawh.
• Kekawrte dik: I infiamna emaw, i exercise emaw nena inmil, leh a dinhmun tha tak tak pheikhawk bun la. I pheikhawk chu a hlui tawh a, a chhe tawh a nih chuan thlak leh rawh. Hengte hian i ke leh kea pressure tihziaawmna turin a pui ang.
• Ei leh in tha tak: Ruh chakna atana calcium leh vitamin D pawimawhzia kan sawi tawh a. Chuvangin, calcium tamna ei tur, bawnghnute, yogurt, cheese, thlai hring (spinach, kale, spinach), sangha te (halibut, sardines ang chi), soy, leh almond te ei thin ang che. Vitamin D hmuhna tha ber chu zing ni eng a ni. Tin, vitamin D (oily fish, egg yolks) awmna ei tur ei tur a ni. A tul chuan doctor thurawn hnuaiah calcium leh vitamin D te pawh i ei belh thei bawk.
• Cross-train: Exercise chi khat tih nawn fo ai chuan i exercise tih dan tur thlak danglam tum ang che. Entirnan, tlan chak i nih chuan kar khatah ni engemaw zat tui chawi emaw, cycle khalh emaw tum la, chu chu muscle group khata stress lutuk i siam loh nan.
• I taksa thu ngaithla rawh: Exercise i tih laiin natna i hriat chuan ngaihthah suh. Exercise kha bansan nghal la, chawlh hahdam rawh.Natna hmanga exercise chhunzawm zel chuan thil awmdan chu a tichhe zual mai ang.
• Chawlh hahdam tawk rawh: Nitin mut tam la, chawlh hahdam la, exercise neih lai leh exercise zawhah pawh. Taksa tissue siam that nan chawlh hahdam a pawimawh hle. Zan khat chawlh hahdamna tha tak nei la, a bik takin ni tam tak training nasa tak i neih hnuah.

Chuvangin, vawiin a kan sawi tawh atang khan i hriat reng tur thenkhat chu hetiang hi a ni...

Okay, chuti a nih chuan tunah chuan ‘stress fracture’ hi ruh chhunga crack te tak te a ni tih i hrethiam tawh mai thei a, chu chu ruh pressure leh chak lohna avanga lo awm ber a ni tih chu continuous repetitive activity avanga lo awm a ni.

I taksa thu ngaihthlak hi a pawimawh ber tih hre reng ang che. Natna hi ngaihthah suh. A bik takin exercise nena inzawm a nih chuan stress fracture chhinchhiahna a ni thei.

Hetiang dinhmun atanga inven dan tur kan sawi dun bawk. Zawi zawiin exercise tan tir te, ei tur tha tak tak ei te, pheikhawk dik tak bun te hian he hlauhawmna hi a tihziaawm thei a ni.

Heng symptoms te hi i nei nia i hriat chuan doctor rawn la, thurawn la rawh. Hei hian i dam leh thuai ang a, i dinhmun a na zual loh nan a pui bawk ang. Hriselna tha tak i neih theih nan duhsakna ka hlan e!

` Ruh tliak, stress fracture, ruh na, exercise lama hliam, infiamna lama hliam, ruh hriselna, calcium