My name is Hafrún and my field of interest is physiotherapy
Translation from Icelandic to English
Álagsmeiðsli, hvað er það?
Í knattspyrnu geta komið fyrir margar gerðir af áverkum. Bráðaáverkar eru trúlega algengastir eins og t.d. tognarnir og mar/högg áverkar, sem gerast við eitt afmarkað atvik í leik eða æfingu. En oft fara leikmenn að finna fyrir verkjum/óþægindum eftir álag/æfingar án þess að neitt hafi komið fyrir. Verkurinn versnar svo oft við áframhaldandi álag. Ef þetta er tilfellið þá gæti hér verið um álagseinkenni að ræða (Overuse syndrome). Hér áður fyrr var þetta oft talið vera vaxtarverkir hjá börnum og unglingum enda voru þessir krakkar oft mjög virkir.
Þetta fyrirbæri er í raun bólga í vef (vöðva, sin, beini, bandvef) sem hefur orðið fyrir of miklu álagi og álagið valdið smá trosnun/tognun/sliti í vefnum. Vefurinn fær síðan ekki næga hvíld til að gera við skemmdina áður en að næstu æfingu kemur og þá verður meiri skemmd og þannig vindur þetta upp á sig þar til íþróttamaðurinn gefst upp á verknum og hvílir eða leitar sér faglegrar hjálpar.
Algeng álagseinkenni í knattspyrnu eru t.d. beinhimnubólga framan á leggnum, verkir ofan eða neðan við hnéskel, svokölluð hlaupara- og hopparahné (runners/jumpers knee), þreytubrot í beinum, hásinabólgur, náratognun (ef ekki er hægt að tengja tognunina við eitt ákveðið atvik þá getur verið um álagseinkenni að ræða).
Hvað veldur álagseinkennum? Hægt er að skipta því í tvo þætti, innri og ytri ástæður. Innri ástæður eru mismunandi líkamsgerð okkar eins og t.d. staða fóta (plattfótur/ há rist), mislangir fótleggir, hryggskekkja, að vera hjólbeinóttur/kiðfættur, misræmi í vöðvum (mun sterkari framan í læri samanborið við aftan í læri) svo eitthvað sé nefnt. Eitthvað sem gerir það að verkum að líkaminn þarf að beita sér aðeins öðruvísi eða vinna meira en ella. Ytri þættir eru hlutir eins og lélegur skóbúnaður, að skipta oft í viku um æfingaundirlag (parket, möl, gervigras), rangt æfingaálag og/eða rangar æfingar, að fara of geyst af stað eftir t.d. meiðsli eða langt frí.
Ef íþróttamaður er kominn með álagmeiðsl er mjög mikilvægt að draga úr álaginu. Það þarf ekki endilega að hætta æfingum alveg, en draga það mikið úr/stýra álaginu þannig að hægt sé að æfa alveg verkjalaust, til að ýfa ekki upp einkennið aftur. Gamla góða “no pain no gain” á ekki við hér!! Sé ekki hægt að æfa án verkja þá ber að taka sér hvíld frá æfingum í einhvern tíma. Mikilvægast er að fá rétta greiningu og finna út hvaða þættir eru að valda einkennunum. Leitið því til fagmanns eins og læknis eða sjúkraþjálfara sem getur greint hvaða innri eða ytri þættir eru að skapa vandamálið. Bólgueyðandi meðferð hjálpar oft mikið, eins og bólgueyðandi lyf eða bólgueyðandi gel/krem sem borið er á svæðið. Kæling og síðar hitameðferð á svæðið ef þarf og hugsanlega sjúkraþjálfun sé tilfellið það slæmt. En aðalatriðið er að hlusta á hvað líkaminn er að segja þér. Verkur er alltaf merki um að verið sé að ofbjóða einhverju í líkamanum. Hlustaðu og taktu mark á honum. Leitið ráða hjá fagfólki um hvernig best sé að stilla álagi í hóf. Góð þumalfingursregla er að auka ekki álag meira en um 10% á viku til að gefa líkamanum tækifæri til að aðlagast.
Strain injury, what is that?
In soccer you can get many types of injuries. Acute pain is probably the most common of them all, such as sprains and bruises, which happens in one specific event in a game or on practice. But some times players start to feel pain or discomfort after stress or exercise without anything happening. Often the pain worsens if the players continue to work out. If this is the case then it could be overuse syndrome. In the past this pains was called growing pains when children and teenagers had it, they were very efficient to move around.
This pain is actually a swelling of the tissue (muscles, tendons, bone, connective tissue) which has been through to much strain, the strain can cause sprain or slit in the tissue. The tissue doesn´t get enough rest to repair the damage before next practice, that will just cause more damage than it already is and so it goes on until the player gives up on the pain and rests or gets professional help.
Common strain injuries in soccer are for example periosteal inflammation in front of the leg, pain above or below the knee shell, called runners/jumping knee, fatigue fraction in the bones, tendon inflammation, groin strains (if it´s not possible to connect the sprains to one particular incident, it may be overuse syndrome).
What causes stress symptoms? You can divide it into two aspects, internal and external reasons. Internal reasons are different body types, such as our leg base, different length of legs, scoliosis, to be bowlegged/knock-kneed, discrepancy in muscles (much stronger in the front thigh compared with the hamstring), to name few reasons.
Why I chose the text and what methods I used
I chose this article because I thought it was interesting, I wanted to know what strain injuries were so I thought other people with the same interest as I would also like to know what it is. I found the article on a Icelandic webpage called Sjúkraþjálfun.is, on that webpage you can find a lot of very interesting articles. When I was translating the text I used a dictionary, Google translate and a webpage named Snara.is. It was pretty hard to translate the text because there are some complex words that was really hard to find the English word over, like bowlegged and knock-kneed. But over all it was a good and interesting article that was easy to translate, if I overlook the few complex words.
Translation from English to Icelandic
Be a sole survivor: Choose the right shoes to keep on running
By Cheyne Voss - Lead Physiotherapist, TenPhysio
There’s only one essential piece of equipment that you need for running. Shoes. So they’re what I’m going to talk about today – particularly the importance of selecting and maintaining the right ones for you.
70 per cent of us over-pronate (that is the arch of your foot collapses while running or walking). This makes the knee rotate inwards, which can create pressure and cause injury. If that’s you (if you’re not sure, your local physio/good running shop can tell you), you’ll want a shoe with a more rigid structure under the arch.
A lucky 20 per cent of us have what’s called a neutral arch, and any good, comfortable, cushioned shoe will see you right over most surfaces.
That leaves the 10 per cent who under-pronate (a high arch). Often you will need a more structured shoe than even the over-pronaters.
It goes without saying that shoes need to be the correct size and fit, so I’d always advise trying them on in store rather than buying online.
Many runners come to see me with a niggling injury, and when I look at their shoes, I can see that the problem is caused by the uneven pattern of wear, increasing the rotation of their foot as it lands.
As your shoes begin to wear, even if it is just by 2-3mm, the impact will be significant. Even a comparatively small amount of wear in the shoe can reduce its corrective effect on your gait.
Not on a single stride, perhaps, but remember that running is one of the most repetitive exercises there is – a 5k run equates to 5,000 steps, and a half marathon 21,000. With up to seven times your body weight transmitted through your legs on each step that’s a lot of impact over the course of a run.
So use your running shoes for running. Nothing else. This will prolong their life considerably. If you run two or three times a week, you should still aim to replace them every six months. Keep a close eye on the wear pattern: if it’s uneven, you probably have the wrong shoes, so replace them before your
Vertu sjálfbjarga (finndu lausnir): veldu réttu skóna til þess að geta haldið áfram að hlaupa
Það er aðeins einn mikilvægur búnaður sem þú þarft að eiga fyrir hlaup. Skór. Skór er það sem að ég ætla að tala um í dag – sérstaklega mikilvægi þess að velja réttu skóna og hvernig sé best að viðhalda þeim.
70% fólks er með ökkla sem leita inn á við (þ.e. ilin fellur saman við hlaup eða göngu). Þetta veldur því að hnéð leitar inn á við, sem getur orsakað þrýsting og sársauka. Ef þetta á við þig (ef þú ert ekki viss, þá geturðu leitað til sjúkraþjálfara eða góðrar skóbúðar í þínu hverfi), þá munt þú þurfa skó með stífu undirlagi undir ilinni.
20% fólks eru það lánsöm að vera með það sem kallast eðlileg il. Allir góðir, þægilegir skór með loftpúðum munu nýtast vel hvernig sem undirlagið er.
Þá eru eftir 10% fólks sem er með ökkla sem leitar út á við (háa il). Þessi hópur þarf oft skó sem eru lagaðir að þörfum hvers og eins.
Ég ætla að nefna það, þó ég þurfi þess kannski ekki, að skórnir þurfa að vera í réttri stærð. Ég myndi alltaf ráðleggja fólki að prófa skóna í búð frekar en að kaupa þá á netinu.
Margir hlauparar leita til mín vegna pirrandi verkja, og þegar ég lít á skóna þeirra, þá get ég séð að vandamálið orsakast vegna ójafns munsturs af sliti, sem eykur snúning fótarins þegar hann lendir.
Þegar skórnir þínir byrja að slitna, jafnvel aðeins um 2-3 mm, þá verða áhrifin veruleg.
Meira að segja geta örlítil slit á skónum breytt göngulagi þínu. Ekki við eitt skref, en munið að hlaup er mest endurteknasta æfing í heiminum – 5 kílómetra hlaup jafngildir 5.000 skrefum, og hálft maraþon 21.000 skrefum. Í hverju skrefi fer allt að sjöföld líkamsþyngd þín í gegnum fæturna, sem veldur miklu álagi.
Svo þú skalt nota hlaupaskóna þína fyrir hlaup. Ekkert annað. Bara þetta mun lengja líf þeirra töluvert. Ef þú hleypur tvisvar til þrisvar sinnum í viku, þá skalt þú samt að reyna að skipta skónum út á sex mánaða fresti. Fylgstu vel með slitmunstrinu: ef munstrið er ójafnt, þá ertu líklega ekki að nota réttu skóna fyrir þig, svo þú skalt skipta þeim út fyrir næsta hlaup.
Why I chose the text and the methods I used
I chose this article because I am one of that people that have had a hard time finding the right running shoes. I think that it´s good for everybody that like to run to read this article, it gives you an idea about what can be wrong with your shoe and where to look if you want a professional help finding the right shoe for you. I found this article on a webpage named Tenphysio.com. To translate the text I used dictionary, Google translate and an Icelandic webpage called Snara.is.
An interview to a physiotherapist
Why I chose this person
I chose to interview Hjördísi Guðrúnu Brynjarsdóttur because she is the only physiotherapist I know and I wanted to take an interview with someone I know. She is from Hella, and has worked as a physiotherapist for many years. I thought her job was interesting so I wanted to take an interview to get to know her and her job a little better.
My questions in English
1. What college did you go to and what path did you choose?
2. What was it that caught your interest in becoming a physiotherapist?
3. In what school did you learn physiotherapy and how many years did it take?
4. Is there anything that stood out when you were learning?
5. Where are you working today?
6. Are you happy about your decision to become a physiotherapist?
7. Would you consider to go back to school for further education?
A summary of the interview
Hjördís Guðrún went to the college Fjölbrautaskóli Suðurlands and chose the study program in Natural Sciences. She knew soon that she wanted to be a physiotherapist, there were so many things that caught her interest, but for example, to be able to help people walk again after illness or accidents was something that she really wanted to do in the future, just to be able to help so many people was the best part with the study program. She studied physiotherapy in Odense in Denmark and really liked the school, it took her three and a half year to become a physiotherapist. There were many things that stood out in the school but what really stood out was the training job, to see all the things she had learned in books, really work on people. Today Hjördís Guðrún works as a physiotherapist at a nursing home in Hella called Lundur, there she works with both the people that live at the nursing home and with people that come with a request from a doctor. In summers she has also been working with the champion football team KFR and she teaches swimming lessons in Hvolsvöllur. She is really happy about her decision to become a physiotherapist and can´t imagine to be working as something else. Hjördís Guðrún would really want to go back to school for further education, she tries to take courses once or twice a year to review and learn something new, but physiotherapy covers so many levels that she hasn´t decided yet what she wants to specialize in, but elderly- and sports physiotherapy does really fascinate her at the moment.
Three videos from Ted.com
Summary of the main idea
The main idea and the message of this video is to consider what you have as a gift, what you have as an opportunity, not only what you miss.
Roberto D´Angelo and Francesca Fedeli tell their story, from when they had what they thought a healthy baby boy, ten days later they discovered that their son had had a perinatal stroke. Witch caused that Mario, their son could not control the left side of his body. In this video they share with the people in the world their experience on having a disabled son.
Why I chose this video
I chose this video because I thought it was very interesting and it was so good to see how well they have done. This isn´t maybe physiotherapist related, but Mario had to go to physiotherapy to get some progress, so it is in the subject field.
Summary of the main idea
Maysoon Zayid is a very positive woman that suffers from cerebral palsy, that means that she shakes all the time. She tells her story and how it is to live with this illness in a hilarious talk. Her father gave her no pity, she had to do all the same things as her healthy sisters. Her family didn´t afford physiotherapy so her parents sent her to dancing lessons. She couldn´t stand up or walk, but when she tried yoga she could finally stand up, she wasn´t still a stand up comedian that couldn´t stand up. She is a brave woman that lets nothing stop her.
Why I chose this video
I chose this video because I think she is so positive, if I had illness/disability I would want to be like Maysoon. This talk really inspires people to not always look at the negative side of life. This talk, like the first talk I chose is not exactly in the physiotherapy field, but Maysoon and Mario have both in common that they both need physiotherapy.
Summary of the main idea
Scott Summit works with people that have lost limbs and helps them to make artificial limbs that still can carry some of their personalities. In the talk he shows some 3D-printed, individually designed prosthetic legs. Some of them have tattoos, they made one foot match women’s purse, just because they could. He motivates people not to worry, artificial limbs is nothing to be ashamed of.
Why I chose this video
I chose this video because I think it is great that some people like Scott are trying to make it easier for people that have lost limbs, to be proud of it to have artificial limbs and not to be ashamed. People that have lost limbs have to go to physiotherapy, that is how this video relates to my subject field.