Thahnemngai takin tlan i tan a, a nih loh leh gym-a i workout chu i tipung nghal mai ang tih han ngaihtuah teh. Ni engemaw zat hnuah chuan i ke hmun khatah chuan natna tlem i nei tan thin. A tir lamah chuan ngaihven lo mah la, exercise i tih hian he natna hi a zual zel niin i hria em? Stress fracture i nei thei bawk a, hei hi infiammi zingah a awm fo thin. Ngaihtuah buai suh, he thu hi awlsam takin sawi ila.
A awlsam zawngin, stress fracture tih hi eng nge ni?
Stress fracture chu kan ruh (ruh)-a lo awm, sam ang maia hrual te tak te a ni. Hei hi ruh tliak thut ang a ni lo. Hmun khata wire pakhat chu i ben leh nawn leh a nih chuan han ngaihtuah teh. Rei vak lo hnuah chuan wire chu a chhe mai ang, a dik em? Chutiang bawkin ruh chu stress chhunzawm zel a nih chuan ruh chuan stress chu a tuar thei tawh lo va, crack te tak te a lo awm ta a ni. Hei hi stress fracture an ti a. Hengte hi infiammi zingah a hluar hle a, a bik takin infiamna khel thinte zingah a tam hle. Hrehawm tak ni mah se, thu lawmawm tak chu
chawlh hahdamna ṭha tak neih chuan heng ruh tliakte hi thla engemaw zat chhûngin a dam vek a ni .
Stress fracture hian eng symptoms nge a neih?
Hetiang dinhmun chhinchhiahna ber chu a natna hmun atanga natna
dull pain lo chhuak a ni. He natna hi exercise i tih emaw, i kal emaw, i ding emaw hian a zual deuh tlangpui. I chawlh chuan a natna chu a reh thin. Mahse, i active leh chuan a natna chu a lo let leh thin. Tin, a natna hmunah hian
a hring (swelling) i hmu thei bawk. Chu hmun i khawih chuan natna i nei thei bawk.
Engvangin nge he stress fracture hi a lo awm? Risk factors te chu engte nge ni ?
Hetiang dinhmun hi exercise thar kan tan nghal emaw, exercise chakna kan tihpun nghal emaw hian a awm fo thin. Tichuan, kan taksa ruhte chu phurrit thar an hman thiam loh avangin an chau nghal vat thin. Muscle hnathawh chu ruh chunga pressure awm chu absorb a, venhim a ni. Muscle te a chau chuan chu pressure chu ruh lamah a kal nghal vek a ni. Chutah chuan hetiang chi chhe te te hi a lo awm tan ta a ni. Hetiang dinhmun hi tlan leh zuang infiamna khelh hian ke ruh leh ke ruhah hmuh tur a awm tlangpui. Dik tak chuan puitling leh naupang te zingah stress fracture
50% aia tam chu ke hnuai lam ruh ah a awm thin. Chumi zingah chuan a tam ber chu kan ke hnuai lam ruh sei ber
tibia-a ruh tliak (stress fracture zawng zawng zinga 24% vel) a ni. Heng bakah hian infiamna, repetitive motion, rowing ang chi, humerus-ah pawh stress fracture a awm thei a, mahse a tlem hle.
Stress fracture hlauhawmna tipungtu dangte chu
hmanraw \ha lo , pheikhawk chhe tawh ang chi hman te hi a ni.
Engtin nge doctor hian hei hi a hmuh theih?
Doctor i pan hunah i symptoms te a zawt hmasa ang che a, a nana hmun chu a enfiah hmasa ang. Stress fracture nia rinhlelh a nih chuan X-ray a order thei bawk. Mahse hriat tur pawimawh tak chu
heng hrual te te hi a tir lamah chuan X-ray pangngaiah hmuh tur a awm lo mai thei tih hi a ni . Chuvangin, i doctor chuan i natna hriat chian nan specialized imaging method dang,
MRI (Magnetic Resonance Imaging) test emaw Nuclear Bone Scan emaw a rawt thei ang.
Stress fracture hi engtin nge i enkawl ang?
Enkawl loh chuan a hnah te tak te chu a lo thang lian thei a, ruh pawh a chhe vek thei bawk. Chuvang chuan damdawi lam thurawn lak a pawimawh.
In lama tih theih tur first aid (RICE method) .
Doctor i hmuh hma loh chuan in lama tih theih tur thenkhat a awm a. Hei hi RICE method kan ti a.
| Tihdan | Hrilhfiahna |
|---|
| R - Chawlh hahdam rawh | Ruh natna chungah rit dah kha bansan vek rawh. Kea kal leh tlan ang chi thil tih loh tur. A tul chuan pheikhawk kekawr hak, kephah nghet tak, kekawrte tanpui tha tak nei ha la. |
| I - Ice (Ice a hmin) . | Swelling tihziaawm nan darkar 24-48 chhung ice hnawih thin ang che. Ice pack pakhat chu towel-ah khuh la, minute 20 vel vawi khatah hnawih rawh. Ice hi vunah direct-in dah ngai suh. |
| C - Compression tih a ni | Swelling control nan chuan a hmun chu bandage nem takin khuh tur a ni. Mahse, khauh lutuk chuan phuar suh. |
| E - A san zawng | A theih phawt chuan i ke emaw, i ke emaw chu pillow hmangin i thinlung aia sangin dah la. Hei hian a hring (swelling) a ti tlem ang. |
Natna atana ei theih damdawi
Natna control nan Paracetamol ang chi painkiller i ei thei bawk. Mahse, doctor-te chuan
Nonsteroidal Anti-inflammatory Drugs (NSAIDs) (e.g. Ibuprofen, Diclofenac) hi an rawt tlangpui lo. Hei hi a chhan chu zirchianna thenkhatah chuan heng damdawi te hian ruh damna a tikhawtlai thei tih an hmuchhuak a ni.
Chuvangin damdawi eng pawh i ei hmain doctor rawn hmasa phawt ang che. Engtikah nge operation tih a ngai?
A tam zawkah chuan stress fracture hian operation a ngai lo. Mahse, natna khirh tak thenkhatah chuan, a bik takin a ruh chu a mah chauha a dam loh chuan operation neih a ngai mai thei. Chutiang a nih chuan doctor chuan ruh tliak chu uluk taka siam ṭhat theih nân pin, screw emaw plate emaw a dah ang.
A dam leh theih nan eng chen nge hun a duh? Engtin nge exercise ka tan leh theih ang?
Stress fracture hi a dam kim theih nan
kar 6 atanga kar 8 vel a ngai tlangpui.Hun engemaw chen a la ngai dawn a ni. A natna a reh hnuah i doctor chuan X-ray dang a la leh thei a, a ruh chu a dam tawh em tih a chiang thei ang. A hring hring a tlahniam a, vun chu a hring chhuak tan tawh chuan zawi zawiin chu hmunah chuan rit i dah tan thei ang. Kawngkhar emaw, tiang emaw i hman a ngai mai thei. A tlangpuiin a natna lan chhuah tirh atanga kar 2 vel hnuah chuan a hmunah full weight dah hi a him. He weight-bearing hian ruh a tidam thei a ni.
Mahse, hre reng ang che, hrehawmna tur engmah ti suh. I hmanhmawh chuan i hmu leh thei tih hre reng ang che. Vawikhat stress fracture i neih chuan a lo thleng leh mai thei. Dik tak chuan stress fracture nei tawh zinga 60% chuan a hmain an lo nei tawh a ni.
Natna i neih loh vek hma loh chuan (kar 6-8 vel) chu natna thlentu thiltih chu pumpelh vek tur a ni. Exercise i tih tan leh hma lutuk chuan damna i tikhawtlai thei a, a dam kim ngai lo chhiatna i thlen thei bawk.
Engtin nge stress fracture hi kan ven theih ang?
"Tihdam aiin invenna a tha zawk," an ti. Hetiang dinhmun hi a lo awm loh nan thil engemaw zat tih theih a awm.
- Exercise chakna tipung zauh zauh: I taksa chu vawi khatah rit lutuk kha overload suh. Mithiamte chuan kar khatah exercise intensity hi 10% aia tam tihpun loh turin an rawt a ni.
- Warm-up leh Stretch: I workout tan hmain warm up la, minute engemaw zat stretch engemaw zat ti bawk ang che.
- I taksa thu ngaithla rawh: Exercise i tih laiin natna i hriat chuan ngaihthah suh. Hetah hian "Push through the pain" tih hi a hman loh. Titawp nghal rawh.
- Thil hmanraw tha hmang: Kekawr chhe tawh, hlui tawh tak nen tlan suh. I ke tanpui tha thei tur pheikhawk thlang rawh.
- I ei leh in enkawl dan uluk rawh: Ruh chakna atan chuan Calcium leh vitamin D hi a pawimawh hle. Ei leh in inthlau tak ei rawh.
Take-Home Thuchah a ni
- Stress fracture chu ruh pakhata ruh a chhe nasat lutuk vang a ni a, chu chu exercise tihpun nghal mai ang chi thil vang a ni.
- A lan chhuah dan ber chu natna leh hliam a ni a, exercise nen a pung a, chawlh laiin a tlahniam bawk.
- Natna chu ngaihthah suh.Chawlh hahdam hi enkawlna tha ber a ni.
- Diagnosis dik tak leh enkawl dan tur dik tak hriat duh chuan doctor pan ngei ngei tur a ni.
- I dam tawh chuan zawi zawiin leh zawi zawiin exercise i tan leh tur a ni. Hmanhmawh lutuk hian natna a lo let leh thei a ni.
Stress Fracture, ruh tliak, exercise hliam, ke na, sports inhliam, ruh hriselna, ruh tliak
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