Taima tak emaw, infiamna lama tui tak emaw i ni em? Tichuan, heng ruh chhunga hnim hring te te Stress Fractures'' an tih te hi i hriat a pawimawh hle!

Kan taksaah natna tlem kan neih hian thil tam tak kan ngaihtuah thin a ni lawm ni? A bik takin infiamna lama inhmang emaw, nilenga tlan kual vel mi i nih chuan i taksa peng hrang hrangah natna tenau te i neih chu thil pangngaiah i ngai mai thei. Mahse, a châng chuan, he natna tê tak tê hnung lamah hian, ngaihven tlem ngai thil a awm thei a ni. Chu chu vawiina kan sawi tur chu a ni, `( Stress Fracture )`. Hlau suh, he thu hi awlsam takin, i hriatthiam theih dan tur angin kan sawi dawn a ni.

Hei hi eng nge ni ``Stress Fracture''?

A awlsam zawngin, `(Stress Fracture )` chu ruh pakhata chhe te tak te, nalh tak mai a ni. Zawi zawiin bang pakhata crack te tak te lo lang ang mai a ni. A tir lamah chuan te tak te angin lang mah se, kan ngaihven loh chuan a lian thei hle. Hei hi `(Fracture)` lian tak a ni a, chutah chuan ruh pahnih a inthen a, chu chu ruh tliak ni lovin, thil te zawk a ni. Mahse he crack te tak te pawh hian natna nasa tak min thlen thei a, nitin kan hnathawhna pawh a tibuai thei bawk.

Engvangin nge he `(Stress Fracture)` hi kan neih?

Hetiang `(Stress Fracture)` lo awm chhan lian tak pahnih a awm. A hranin han en ila.

1. Thil pakhat sawi nawn leh vang (`Overuse`) .

Hei hi a chhan tam ber a ni. A awlsam zawngin, chetna inang kan tih nawn leh hian kan ruhte hian pressure nasa lutuk a siam a ni. Zawi zawiin he pressure hian ruh ah hian crack te te a siam thin.

Runner i ni tih han ngaihtuah teh. Nitin i tlan dan inang a, a bik takin i training volume emaw speed emaw i tihsan nghal chuan hetiang hian i ke ruh ah hian crack te te i nei thei a ni. Tin, chutiang chuan:

• Basketball khel thin tan
• Zai thiamte tan
• Gymnastics ti thin tan chuan
• Hetiang dinhmun hi tennis ang chi infiamna khel thinteah pawh a awm fo thin.

Recruit tharte pawhin a tir lamah hetiang hliam hi an tawk thei a, an taksa chu an thiam loh training tam tak a tawk nghal a ni. Entirnan, tlantute hian he harsatna hi an shin bone (`Tibia`) ah an tuar fo thin.

2. Ruh chak lo vang

A chhan ber dang chu i ruh a chak loh vang a ni. I ruh a chak loh chuan stress pangngai hnuaiah pawh a chhe thei zawk. I ruh chak lohna chhan hrang hrang a awm thei:

• Nutritional deficiencies: Calcium leh Vitamin D hian kan ruh a tichak a.Vitamin D hi eitur pawimawh tak a ni. Taksain a hmuh tawk loh chuan ruhte chu a chak lo zauh zauh thin. Calcium hi ruh siamtu ber a ni. Vitamin D hian kan taksain kan ei tur calcium chu a hip lut thei a ni.
• Damdawi lam thil thenkhat: Damdawi lam thil thenkhat chuan ruh a tichak lo thei bawk. Entirna pakhat chu osteoporosis an tih hi a ni . Hei hi ruh density a tlahniam a, chu chuan a ti chhe thei a, awlsam taka a chhe thei a ni.
• Hmeichhe infiammi tan thil thenkhat: Hmeichhe thenkhat, a bik takin infiamna lama inhmangte tan chuan ei leh in inthlau tak, thlasik hun mumal lo, leh chakna hniam te ang chi te hian ruh hriselnaah nghawng tha lo a nei thei bawk. Hengte pawh hi hriat chian a pawimawh hle.

Chutiang ruh chak lo nei chuan beisei loh takin ``stress fracture'' a nei thei a, nitin hna pangngai a tih lai pawhin a ni thei.

Engtin nge `(Stress Fracture)` ka nei tih ka hriat theih ang? (Natna)

Okay, tunah chuan ``Stress Fracture'' symptoms chu eng nge ni tih i en ang u. Heng thilte hi i nei em tih en rawh:

• Natna: Hei hi a symptom ber a ni. Natna tlemte atanga tan a ni fo. He natna hi exercise, tlan, emaw, zuang emaw hian a hriat tam ber a ni. A tirah chuan exercise i tih zawh hnu leh rei vak lo i chawlh hnuah natna chu a reh thei. Mahse a natna a zual zel chuan chawlh hnuah pawh a natna chu a awm reng tan thin. A châng chuan, i mut laiin zanah pawh a natna hi a awm thei.
• Point Tenderness: Thil dang pakhat chu he natna hi hmun khatah, hmun tlemteah hriat a ni. Chu hmun chu i kut zungtang hmanga i hmet chuan a na hle. Doctor te chuan hei hi ``Point Tenderness'' an ti a.
• Swelling leh redness: Natna hmun chu a hring deuh thei. Mi thenkhat chuan chu hmuna vun chu a sen tih pawh an hmu mai thei . Amaherawhchu, he hring leh senna hi mi zawng zawngah a awm lo va, a lo awm a nih pawhin a lang lo fo thin.

`(Stress Fracture)` awmna hmun tam ber chu engte nge ni?

Stress fracture hi ke hnuai lam ruh (tibia leh fibula) leh ke ruh (a bik takin metatarsals)-ah a awm tlangpui. Hengte hi tlan, zuang leh infiamnain a tuar nasa berte an ni.

Mahse, heng hmun ruhte hi heng hmunah chauh ni lovin, kut ruh, ruhro leh rilru ruhroah te pawh a awm thei a ni . Ngaihtuah teh, mi pakhatin a khuh nasat reng reng chuan a rib-ah ``Stress Fracture`` a nei thei. A nih loh leh rowing athlete pawhin he natna hi a ribs-ah a nei thei bawk.

Engtikah nge Doctor ka hmuh ang?

Hetiang natna i neih chuan, .A bik takin nitin a na zual zel a nih chuan, emaw, kar khat emaw kar hnih emaw chawlh hnua a reh loh chuan doctor pan ngei ngei tur a ni. Thil tenawm tak angin ngaihthah suh. A chhan chu, `(Stress Fracture)` chu uluk taka enkawl a nih loh chuan fracture lian tak (`Complete Fracture`)-ah a lo thang lian thei a ni. Tichuan damna hun a rei tawh ang a, enkawl dan pawh a buaithlak zawk ang a, i tuar nasa zawk a ngai dawn a ni. Chuvangin, a rang thei ang bera thurawn dik tak lak a tha ber.

Engtin nge doctor hian hei hi a hriat chian? (Diagnosis) tih a ni.

Doctor i pan hunah zawhna a zawt hmasa ang che. Eng thiltih nge i tih te, engtin nge i natna a lo intan tih te, engtikah nge a na ber tih te. Tichuan, a natna hmun chu an khawih ang a, an press ang a, a natna a awm leh awm loh an en ang.

Tichuan, doctor chuan rinhlelhna a neih chuan test thenkhat atan a refer thei che a ni:

• X-ray: Stress fracture hi a tir lamah chuan X-ray-ah hmuh tur a awm lo thei a, a chhan chu fracture te tak te a nih vang a ni. Kar tlemte hnuah ruh chu a dam tan chuan X-ray-ah hian inthlak danglamna a lang thei a ni.
• `Bone Scan`: Hei hi test sensitive tak a ni a, a tir lamah `(Stress Fracture)` a hriat theih.
• MRI (Magnetic Resonance Imaging) Scan: Hei hi stress fracture hriat theihna tur tha ber a ni. Ruh dinhmun bakah a chhehvela soft tissue tihchhiat eng pawh chiang takin a hmu thei bawk.
• `CT scan (Computed Tomography scan)` test: Hei pawh hi a chang chuan hman a ni a, a bik takin ruh pianzia i hmuh duh chuan.

Heng test te hmang hian doctor chuan ``stress fracture'' emaw, harsatna dang emaw i neih leh neih loh chiang takin a hre thei ang.

Hei hi eng enkawl dan nge ni ang, doctor?

``Stress Fracture'' i nei tih hmuhchhuah a nih chuan ngaihtuah tur a awm lo. Enkawlna dik tak a awm chuan a dam kim thei a ni.

• Chawlh: Chumi enkawlna atana pawimawh ber chu chawlh hahdam hi a ni. Chumi awmzia chu hliam thlentu thiltih chu i tihtawp vek a ngai tihna a ni. Runner i nih chuan tlan i chawlhsan a ngai a, jumper i nih chuan kar 6 atanga kar 8 vel, a aia rei pawh ni thei . I doctor chuan eng chen nge i chawlh a ngai tih a hrilh ang che.
• `RICE` tih dan: A tir lama natna leh hring dup tihziaawm nan `RICE` tih dan hi i zawm thei ang.
• `R (Rest)` - Chawlh (a hmaa kan sawi tawh ang khan).
• `I (Ice)` - Ice (ice pack towel-a khuh, hliamna hmunah minute 15-20 vel ni khatah vawi tam tak dah) hnawih thin ang che.
• `C (Compression)` - Bandage tight nia hriat mahse thisen kal khap lo (control swelling).
• `E (Elevation)` - Hliamna hmun (ke a nih chuan) chu chair emaw pillow emaw-a dah (hei hian a hring (swelling) a tiziaawm) a, a sang thei ang bera dah a ni).
• Painkillers: Natna tihdamna damdawi awlsam tak, `Paracetamol` ang chi hi natna atan i ei thei. Mahse, natna tidamtu chak tak dang (`NSAIDs` - e.g. `Ibuprofen`, `Diclofenac`) te hi doctor thurawn tel lovin ei chhunzawm suh, zirchianna thenkhatah chuan ruh damna a tikhawtlai thei tih hmuhchhuah a nih avangin. Chuvangin, natna tidamtu damdawi i ei a nih chuan i doctor nen inbia la, a damdawi pek chauh ei rawh.
• Supportive devices: A châng chuan, i doctor chuan i ke atan pheikhawk bik (`Walking Boot`) emaw, kekawrte emaw hman a rawt thei bawk. Ruh chu chawlh tir la, a chungah rit lutuk dah kha bansan rawh.
• Casting: Hei hi a tul lo hle a, a tlangpuiin a ruh chu a lian emaw, a dam thuai loh emaw a nih chuan.
• Zawi zawiin thiltih thiam: Dam hnuah pawh a hma ang bawka tih tan nghal mai chu thil tha a ni lo. Zawi zawiin i tan leh tur a ni, zawi zawiin. Hemi atan hian doctor emaw physiotherapist emaw hnen atanga thurawn lak a pawimawh hle. Hrisel taka exercise i tan leh theih dan tur an hrilh ang che.
• A chhan bulpui enkawl dan: Chu bakah, he `(Stress Fracture)` thlentu bulpui ber zawn chhuah a, enkawl pawh a pawimawh hle. Nutritional deficiency a nih chuan hmalak a ngai a ni. Training tihsual a nih chuan siamthat a ngai a ni. `Osteoporosis` ang natna a nih chuan uluk taka enkawl a ngai a ni.
• Surgery: Hei hi a tlangpuiin surgery a ngai lo. A tlem hle a, ruh a dam that loh emaw, a chhe lai chu ruh tliak lian tak a nih chauhvin a thleng thin.

He harsatna hi a lo thlen leh tawh loh nan a veng thei lo em ni? (Inven dan tur) .

A theih ngei ang! Heng thilte hi tlem kan ngaihtuah chuan `(Stress Fracture)` lo awm tur hi nasa takin kan veng thei a ni.

• Exercise intensity tipung zauh zauh: Exercise tih dan thar i tan dawn a nih chuan, emaw, workout awm tawha intensity, duration, leh distance i tihpun chuan vawi khatah ti vek suh. Zawi zawiin, tlem tlem, kar khatah 10% aia tam lo pung rawh. I taksa chu insiamrem turin hun pe rawh.
• Kekawr dik tak: I thiltih tur atana tha tak, pheikhawk tha tak hman a pawimawh hle. Kekawr hlui, chhe tawh tak tak ha chungin tlanin kal suh. Runner i nih chuan tlanna atana siam bik pheikhawk hmang la.
• `Cross-training` tih hi ti rawh:Nitin exercise chi khat tih ai chuan exercise routine (‘cross-training’) tihdanglam a tha. Entirnan, tlan chak i nih chuan kar khatah ni engemaw zat chu tui chawi emaw cycle khalh emaw ang chi exercise low-impact i ti thei. Hei hian ruh inangah stress a tihziaawm ang.
• Balanced Diet: A hmaa kan sawi tawh ang khan `calcium` leh `vitamin D` tamna balanced diet ei tur a ni. Bawnghnute, yogurt, cheese, sangha te tak te, hnah nei (shrimp, sardines), thlai dum dum (spinach, kale) te hian `calcium` a pai tam hle. Zing ni (minute 15-20) atang hian `vitamin D` kan hmu a, chubakah egg yolks leh oily fish ang chi ei tur atang pawhin kan hmu bawk. A tul chuan Doctor zawt la, `calcium` leh `vitamin D` supplement i ei thei bawk.
• I taksa thu ngaithla rawh: I taksa thu ngaithla rawh. Natna a lo thlen chuan ngaihthah suh la, exercise la chhunzawm zel ang che. ‘No pain, no gain’ tih hi hmun tinah hman a ni lo, a bik takin hetiang hliam hi a ni. Natna hi i taksa vaukhânna a ni.
• Chaw hahdam tawk: Chawlh hahdam leh mut tam hi ruh hriselna atan leh hliam damna atan pawh a pawimawh hle. Exercise laiin chawlh hahdam tawk la, chutiang bawkin nitin pawh chawlh hahdam rawh.

Chuti a nih chuan, heng zawng zawng atang hian eng nge kan hriat reng tur? (In lama hruai tur thuchah)

Okay, tunah hian kan sawi tawh atanga thu pawimawh ber berte chu han sawi nawn leh ila:

• ``Stress Fracture`` chu ruh pakhata chhe te tak te a ni. Thil pakhat i tih nawn leh nawn leh emaw, i ruh a chak loh emaw hian a thleng fo thin.
• Exercise laiin localized pain emaw swelling emaw a awm chuan fimkhur rawh. Ni engemaw zat chhunga a bo loh emaw, a awm reng emaw, a na zual emaw chuan doctor pan ngei ngei tur a ni.
• Chumi atan chuan chawlh hahdam hi damdawi tha ber a ni. Doctor sawi angin chawlh hahdam tak la la, zawi zawiin hna thawk leh rawh.
• Exercise tih dan thar i tan emaw, tuna i tih belh emaw hian vawi khatah ti vek suh la, zawi zawiin ti rawh. Kekawrte tha tak ha la, ei leh in inthlau tak ei la, chawlh hahdam tawk la, a pawimawh ber chu i taksa thu ngaithla rawh.

I taksain signal a pek che chu ngaihven rawh. Natna hi thil dik lo a awm tih chhinchhiahna a ni. Ngaihthah suh! I hriselna hi i tan a pawimawh hle.

He thu hi in tan a tangkai ngei ka beisei. Hemi chungchanga zawhna dang i neih chuan doctor biak hreh suh. Hrisel takin awm rawh!

Stress Fracture, Ruh Fracture, Exercise inhliam, Ke na, Ruh hriselna, Sports inhliam