Cov kws tshaj lij hais tias yog tias koj tau ntsib qhov mob, o, lossis ua rau koj ob txhais ceg lossis taw, koj tuaj yeem raug kev txom nyem los ntawm qhov tsis pom kev nyuaj siab. Khiav, taug kev, thiab dhia yuav yog qhov mob tshwj xeeb, ua rau muaj kev chim siab yog tias koj yog tus ncaws pob, lossis tseem yog ib tus neeg taug kev txhua lub lim tiam. Ib tus neeg tuaj yeem txhim kho kev puas tsuaj, los ntawm cov neeg tsis nyob mus rau cov kis las Olympic. Cov kev tshawb fawb pom tias los ntawm kev paub txog qhov xwm txheej txaus ntshai, nkag siab cov tsos mob, thiab tau txais kev kuaj mob zoo, koj tuaj yeem txheeb xyuas thiab paub tseeb tias qhov twg yog qhov ua rau koj raug mob.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Paub Txog Cov tsos mob tshwm sim
Kauj Ruam 1. Txheeb xyuas qhov mob hnyav lossis hnyav dua
Qhov mob hauv thaj tsam cuam tshuam yog cov tsos mob tshwm sim ntawm kev nyuaj siab pob txha, tshwj xeeb tshaj yog qhov mob uas ua rau mob hnyav ntxiv. Txawm hais tias qhov mob los ntawm kev nyuaj siab pob txha tuaj yeem hnov me ntsis thaum xub thawj, nws tuaj yeem ua rau lub sijhawm tsis zoo.
Qhov mob yuav ntse, pulsating thiab ntau heev
Kauj Ruam 2. Khaws qhov muag tawm rau qhov mob o, o, lossis ua pob
Yog tias qhov mob o, o, los yog nqaij tawv nyob ntawm qhov chaw mob, qhov no qhia tias muaj peev xwm ua rau pob txha puas. Qee qhov chaw uas koj yuav pom qhov mob o, o, lossis ua pob txha muaj xws li:
- Nyob saum koj txhais taw.
- Nrog koj lub puab tsaig (pem hauv ntej ntawm koj lub plab hlaub).
- Nyob ib ncig ntawm koj pob taws lossis pob taws.
Kauj Ruam 3. Pom tias muaj cov neeg nyiam nyob hauv zos
Qhov kev xav hauv zos feem ntau yog los ntawm qhov chaw tshwj xeeb thiab txo qis thaum so. Kev ua siab tawv lossis ua rau lub siab mos muag ua rau lub ntsej muag tuaj yeem yog vim mob hauv thaj chaw cuam tshuam. Kov thaj tsam cuam tshuam kom pom tias nws muaj kev sib tw.
Kauj Ruam 4. Nco tseg txhua cov leeg nqaij
Thaum cov leeg nqaij nyob hauv thaj tsam raug mob ncab lossis tsim kua muag vim qhov kev nyuaj siab tawg, lawv cog lus. Qhov kev cog lus no tuaj yeem ua rau cov leeg nqaij thiab mob ntau ntxiv hauv thaj chaw cuam tshuam. Koj tuaj yeem pom tias thaj chaw zoo li nruj, nruj, lossis mob.
Txoj Kev 2 ntawm 3: Ntsuam Xyuas Koj Li Kev Ruaj Ntseg
Kauj Ruam 1. Saib xyuas txhua qhov hnyav uas ua rau lub cev hnyav lossis qoj ib ce nrog cov lus rov ua dua
Kev nyuaj siab puas yog tshwm sim los ntawm kev hnyav ntau dhau lossis ua rau lub cev hnyav pob txha ntawm lub cev, xws li txhais ceg thiab taw. Qhov hnyav no tuaj yeem ua rau tsis sib xws hauv kev loj hlob ntawm cov pob txha tshiab, thiab siv tas li ntawm qhov hnyav uas nqa cov pob txha tuaj yeem ua rau pob txha qaug zog, ua rau cov pob txha tawg thiab ua rau muaj kev txhim kho ntawm kev nyuaj siab.
- Kev qoj ib ce tsawg, zoo li yoga, tuaj yeem ua rau muaj kev nyuaj siab tawg ib yam yog tias lawv siv ntau qhov kev rov ua dua. Cov pob txha no feem ntau yuav tshwm rau ntawm ko taw.
- Kev nyuaj siab pob txha feem ntau tshwm sim hauv tibia (pob txha pob txha), fibula (pob txha qis dua), metatarsals (pob txha ntawm taw), navicular (pob txha ntawm nruab nrab ko taw). Lawv tshwm sim tsawg zaus hauv pob txha pob txha, lub plab, thiab sacrum.
Kauj Ruam 2. Xav txog kev nce qib hauv kev ua ub no
Cov tib neeg uas nce lawv cov kev tawm dag zog lub cev tom qab ua lub sijhawm ntev muaj qhov zoo dua ntawm kev txhim kho pob txha pob txha. Qhov no tuaj yeem ua rau poob siab, thiab yog thawj lub cim ntawm kev tawm dag zog.
Yog tias koj nyuam qhuav tau nce koj qhov kev khiav nrawm nrawm, lossis tsis ntev los no tau pib ua txoj haujlwm tshiab, tom qab ntawd koj yuav raug kev txom nyem los ntawm kev tawg
Kauj Ruam 3. Paub tias cov neeg ncaws pob muaj qhov pheej hmoo ua rau pob txha tawg
Ntau yam kis las, xws li taug kev thiab mus ncig, ntaus pob, ntaus pob tesniv, thiab ua si ncaws pob ua rau muaj kev ntxhov siab ntau ntxiv ntawm cov pob txha. Qhov kev nyuab siab no yog vim ko taw tsoo hauv av, ua rau muaj kev raug mob uas tuaj yeem ua rau muaj kev nyuaj siab.
Cov neeg ncaws pob uas hla dhau ntawm qhov chaw sib txawv thiab cov uas siv cov cuab yeej tsis zoo, zoo li hnav cov kis las ncaws pob, yuav muaj kev pheej hmoo ntxiv rau kev nyuaj siab
Kauj Ruam 4. Txheeb xyuas cov xwm txheej kev kho mob yav dhau los uas ua rau koj muaj kev pheej hmoo ntau
Cov tib neeg uas muaj kev kho mob yav dhau los, tshwj xeeb yog mob pob txha, nquag txhim kho kev nyuaj siab vim lawv muaj pob txha tsis muaj zog thiab nkig.
Osteoporosis ua rau cov pob txha tsis muaj zog thiab kev nyuaj siab puas tuaj yeem tsim tau
Kauj Ruam 5. Taug qab koj qhov kev siv corticosteroids
Corticosteroids muab kev pab rau mob xws li mob caj dab, tawv nqaij ua pob, thiab mob hawb pob. Corticosteroids tuaj yeem, txawm li cas los xij, ua rau koj muaj kev pheej hmoo ntawm kev tawg, tshwj xeeb tshaj yog tias koj tau siv lawv ntev. Thaum kuaj koj qhov kev raug mob, nco ntsoov qhia koj tus kws kho mob yog tias koj tab tom siv corticosteroids.
Kauj Ruam 6. Ceev faj tias poj niam muaj feem cuam tshuam txog kev nyuaj siab
Cov poj niam, tshwj xeeb tshaj yog cov uas tawm dag zog thiab noj zaub mov ntau dhau, muaj lub sijhawm tsis xwm yeem, thiab muaj pob txha, muaj qhov pheej hmoo pheej hmoo ntawm kev tawg pob txha. Qhov no paub tias yog poj niam kis las ncaws pob triad thiab nws ua rau cov pob txha tawg uas yuav tawg yooj yim.
Kauj Ruam 7. Xav txog keeb kwm ntawm teeb meem ko taw
Cov tib neeg uas muaj teeb meem ko taw, zoo li ko taw tiaj lossis siab thiab khov khov, muaj peev xwm txhim kho pob txha puas ntsoog. Qhov no yog vim qhov tsis sib xws ntawm cov ko taw txawv txav ua rau lub sijhawm ua haujlwm hnyav. Yog tias koj muaj keeb kwm ntawm teeb meem ko taw, tom qab ntawv nws muaj feem ntau uas koj yuav ntsib kev nyuaj siab.
Kauj Ruam 8. Xav txog yam kev ua neej nyob uas tuaj yeem cuam tshuam koj txoj kev pheej hmoo ntawm kev tawg
Cov neeg uas haus ntau dua 10 haus cawv ib lub lim tiam lossis haus luam yeeb yog qhov pheej hmoo siab ntawm kev txhim kho kev nyuaj siab. Qhov no yog vim cov tshuaj hauv cawv thiab luam yeeb zoo li txo cov pob txha ntom ntom.
Ib qho ntxiv, cov neeg noj zaub mov tsis zoo tau txo qis cov calcium thiab vitamin D, cov as -ham uas tsim nyog rau ntxiv dag zog rau cov pob txha
Txoj Kev 3 ntawm 3: Tau Txais Kev Tshawb Fawb Tshwj Xeeb
Kauj Ruam 1. Mus ntsib koj tus kws kho mob
Ntsib nrog koj tus kws kho mob lossis kws tshaj lij (kws kho mob paj hlwb lossis kws phais pob txha) yog tias koj hnov mob thaum ua lub cev hnyav xws li taug kev, khiav, thiab dhia. Nco ntsoov tias thaum muaj kev nyuaj siab puas ntsoog, qhov mob feem ntau nyob ntawm qhov chaw so, tab sis thaum qhov mob, tsis xis nyob thiab o tsis ploj, nws yog qhov zoo tshaj rau taub hau mus rau chav kho mob xwm txheej ceev ntawm tsev kho mob ze tshaj plaws lossis chaw kho mob.
Yog tias tsis kho rau ntev heev, kev nyuaj siab puas tuaj yeem ua rau me ntsis puas tsuaj
Kauj Ruam 2. Tham txog koj keeb kwm kev kho mob
Tus kws kho mob yuav xam phaj koj thiab nug koj qee cov lus nug los sau cov ntaub ntawv. Cov ntaub ntawv no yuav pab kws kho mob txhawm rau txheeb xyuas qhov mob pob txha puas. Tus kws kho mob tseem tuaj yeem tshuaj xyuas koj li kev pheej hmoo rau kev txhim kho pob txha tawg nrog cov ntaub ntawv no.
Kauj Ruam 3. Tau kuaj lub cev
Thaum kuaj lub cev, tus kws kho mob yuav tshuaj xyuas, palpate thiab cuam tshuam qhov cuam tshuam. Qhov no yuav txaus rau tus kws kho mob ua tus kuaj mob, vim tias cov tsos mob xws li mob siab, mob, thiab o tuaj yeem kuaj pom hauv qhov no.
Kauj Ruam 4. Tau xoo hluav taws xob
Kev xoo hluav taws xob yuav tsis qhia pov thawj ntawm kev nyuaj siab pob txha, tab sis nws tuaj yeem siv los tshuaj xyuas cov tsos mob ntawm kev nyuaj siab tawg ntau lub lis piam tom qab cov tsos mob pib. Qhov no tuaj yeem pom thaum pob txha pib kho dua thiab kho ntawm qhov chaw puas. Hauv qhov no, xoo hluav taws xob tuaj yeem pab kws kho mob paub tseeb qhov kev kuaj mob.
- Txij li kev nyuaj siab pob txha tuaj yeem tsuas yog tshwm sim hauv pob txha, lawv qhov loj thiab qhov hnyav yuav tsis pom nyob rau hauv ib qho x-ray niaj hnub.
- Yog tias xoo hluav taws xob tsis ua tiav, yuav tsum muaj kev thaij duab ntxiv.
Kauj Ruam 5. Nug txog kev suav tomography scan
Kev suav tomography (CT) ntsuas cov duab hauv computer thiab hloov pauv kom muab cov duab pom tseeb ntawm qhov chaw cuam tshuam thiab nws cov pob qij txha ib puag ncig, ligaments thiab pob txha. Qhov no tuaj yeem pab txhawm rau txheeb xyuas qhov kev puas tsuaj yog xoo hluav taws xob tsis txheeb xyuas qhov teeb meem.
Kauj Ruam 6. Mus rau kev kuaj pob txha
Kev kuaj pob txha siv lub tshuab hluav taws xob uas siv hluav taws xob tau txhaj los ntawm txoj kab tso pa kom pom thaj chaw uas cov hlwb pob txha tau nce kev ua ub no thiab muab ntshav. Cov cheeb tsam no qhia tias tau kho pob txha nrog lub ntsej muag dawb ntawm lub scan duab. Txawm li cas los xij, kev nyuaj siab tawg yuav zoo ib yam li lwm hom pob txha raug mob ntawm pob txha scan, yog li nws tsis yog qhov kev ntsuas pom tseeb tshaj plaws txhawm rau txheeb xyuas kev nyuaj siab.
Kauj Ruam 7. Nug txog kev sib nqus resonance imaging (MRI)
Ib qho MRI siv xov tooj cua thiab sib nqus sib nqus los tsim cov ncauj lus kom ntxaws thiab meej ntawm cov qauv ntawm lub cev. Koj tuaj yeem muaj MRI nyob rau thawj lub lim tiam ntawm qhov raug mob txhawm rau txheeb xyuas qhov kev nyuaj siab puas. Qhov no yuav muab cov txiaj ntsig tau raug tshaj plaws thiab tuaj yeem paub qhov txawv ntawm qhov kev tawg thiab kev raug mob ntawm cov nqaij mos.
Kauj Ruam 8. Tham nrog koj tus kws kho mob txog kev kho mob
Feem ntau, txhua yam koj yuav tsum tau ua yog kom so thiab tso tseg txhua yam kev tawm dag zog kom txog thaum koj qhov kev raug mob zoo. Yog tias koj qhov kev raug mob tsis zoo nyob hauv 6-8 lub lis piam, koj tus kws kho mob yuav pom zoo phais kom ntxig cov ntsia hlau rau hauv ko taw. Tej zaum koj yuav tau hnav khau tshwj xeeb rau ob peb lub lis piam tom qab kev phais mob no.
- Nws yog lub tswv yim zoo los tso tseg qhov kev ua si uas ua rau koj qhov kev nyuaj siab tawg rau 6-8 lub lis piam tom qab koj raug mob.
- Nug koj tus kws kho mob yog tias cov tshuaj calcium lossis vitamin D tuaj yeem pab koj thaum koj kho.
