Sawv ntawm txoj haujlwm tsis tsuas yog ua kom nrawm nrawm thiab qaug zog, tab sis nws tseem ua rau muaj kev pheej hmoo ntawm ntau yam teeb meem ko taw thiab txhais ceg vim tias nws ua rau cov leeg pob txha, pob qij txha, pob txha, leeg, leeg thiab leeg nqaij. Sawv ntsug rau lub sijhawm ntev kuj ua rau txo cov ntshav nkag mus rau qis qis qis, uas txhawb kev mob. Kev sawv ntev kuj tseem tuaj yeem tsim cov ntshav hauv ko taw lossis ib puag ncig pob taws. Tiaj taw, plantar fasciitis, bunions, edema (o), varicose leeg thiab venous tsis txaus yog txhua yam teeb meem cuam tshuam nrog kev sawv ntev. Hmoov zoo, muaj ntau txoj hauv kev los txo lossis zam kev phom sij ntawm ko taw thiab txhais ceg yog tias koj yuav tsum sawv ntsug ntau ntawm kev ua haujlwm.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Siv Sijhawm So Ntau Dua
Kauj Ruam 1. Zaum ntau zaus thaum ua haujlwm
Txawm hais tias ntau txoj haujlwm nyob rau lub sijhawm niaj hnub no nyob tsis tswm thiab koom nrog zaum, tseem muaj qee txoj haujlwm uas cuam tshuam nrog ntau qhov sawv, xws li tus kws tshaj nyiaj hauv txhab nyiaj, tus neeg khaws nyiaj, tus neeg ua haujlwm hauv tsev, kws ua zaub mov, kws tu plaub hau thiab ntau yam muag khoom thiab tsim kho txoj haujlwm, rau npe ob peb tug. Txawm li cas los xij, muaj ntau lub sijhawm los zaum thiab so koj txhais taw thaum tseem ua haujlwm thiab tsim khoom, yog li saib rau cov hauv kev ntawd thiab nco ntsoov qhia rau koj tus thawj coj tias koj tab tom ua dab tsi. Piv txwv li, zaum thaum teb xov tooj lossis sau cov ntawv yuav tsim nyog ntawm koj qhov chaw ua haujlwm, tshwj xeeb yog tias tsis muaj cov neeg siv khoom nyob ib puag ncig.
Cov neeg laus muaj feem cuam tshuam rau ko taw/txhais ceg raug mob ntau dhau vim tias lawv cov ntaub so ntswg (ligaments, tendons, pob txha mos, fascia) poob kev ywj pheej thiab poob siab
Kauj Ruam 2. Zaum thaum noj su
Thaum koj noj su so, nco ntsoov tuav lub rooj zaum thiab tsa koj txhais taw thaum noj mov thiab ua kom dej huv. Tej zaum koj yuav maj nrawm, tab sis siv sijhawm zoo los nqa qhov hnyav tawm ntawm koj txhais taw. Yog tias koj qhov chaw ua haujlwm tsis muaj lub rooj zaum lossis tsis muaj chav noj su, tom qab ntawd coj koj tus kheej lub rooj zaum quav lossis quav, lossis nrhiav lwm qhov chaw los noj qhov chaw uas koj tuaj yeem zaum tau nyab xeeb.
Cov tsev hais plaub zaub mov ntawm cov khw, cov rooj noj mov sab nraum zoov, cov dej hauv dej, lossis txawm tias qee cov nyom huv hauv qab tsob ntoo yog txhua qhov chaw zoo los nqa khoom thiab txaus siab rau koj noj su
Kauj Ruam 3. Zaum thaum lub sijhawm so
Nco ntsoov noj tag nrho koj cov sijhawm so thiab sim zaum tag nrho lub sijhawm, zoo dua nrog koj ob txhais ceg nce, uas txhawb nqa kev ncig zoo dua vim tias txo qis kev nqus ntawm lub ntiajteb txawj nqus. Kev tshem koj nkawm khau thaum so yuav tso cai rau koj txhais taw kom txias los ntawm kev nqus dej.
Thaum koj so, txiav txim siab yob koj txhais taw liab qab hla lub pob golf. Nws yuav hnov zoo, txo qee qhov nro hauv koj txhais taw thiab tej zaum tseem tuaj yeem pab tiv thaiv plantar fasciitis (mob thiab mob ntawm cov nqaij sib txuas ua ke npog hauv qab koj txhais taw)
Txoj Kev 2 ntawm 4: Hloov Koj Cov Substrate
Kauj Ruam 1. Sawv hauv qhov chaw sib txawv
Ntau xyoo dhau los, chaw ua haujlwm feem ntau tau ua nrog cov ntoo hauv pem teb, uas muaj qee qhov cushioning txawm hais tias lawv yuav zoo li nyuaj rau taug kev. Txawm li cas los xij, nyob rau lub sijhawm niaj hnub no, cov lag luam feem ntau zoo li muaj cov plag tsev ua los ntawm cov pob zeb ua ke, cov nplais pobzeb lossis cov pob zeb ci ci, uas tsis tseem ceeb tsis muaj cushioning, poob siab nqus lossis cov khoom tiv thaiv. Yog li ntawd, sawv ntsug hauv ib cheeb tsam uas tau npog ntau cov khoom siv xws li ntoo. Yog tias tsis tuaj yeem ua tau, tom qab ntawd hloov pauv txoj haujlwm tsuas yog rau kev tawm dag zog, uas yuav txhawb nqa cov ntshav ncig thiab tuaj yeem txo qhov nro ntawm koj txhais taw thiab cov leeg leeg.
- Cov pob zeb ua ke thiab cov nplais yuav yooj yim hloov txias rau koj txhais taw uas tsis zoo rau cov ntshav ncig, yog li sawv hauv qhov chaw sov uas tsis muaj cua txias.
- Yog tias koj ua haujlwm sab nraud, nrhiav qee cov nyom kom sawv ntsug thaum tab tom ua lag luam lossis tos rau txoj haujlwm tom ntej.
Kauj Ruam 2. Sawv ntsug ntawm lub lev los tiv thaiv kev qaug zog
Anti-fatigue mats tau tsim los txo qis kev ntxhov siab ntawm koj txhais taw thiab txhais ceg los ntawm kev muab lub hauv ncoo rau saum kom sawv ntawm lub sijhawm ntev. Cov lev no feem ntau yog ua los ntawm cov roj hmab tuab, tab sis qee qhov kuj yog ua los ntawm ua npuas dej, tawv, yas lossis ntoo. Hauv ntau qhov xwm txheej, koj tus tswv ntiav haujlwm yuav npaj rau koj los tiv thaiv kev nkees nkees yog tias koj nug vim tias lawv tau pov thawj los txo qhov xwm txheej ntawm ko taw thiab teeb meem ceg qis.
Mats los tiv thaiv kev qaug zog tuaj yeem ua rau muaj kev phom sij me me ntawm chaw ua haujlwm yog tias tib neeg taug kev hla lawv, yog li nco ntsoov nco ntsoov tias koj lub lev thiab cov neeg ntawm koj cov neeg ua haujlwm nyob qhov twg
Kauj Ruam 3. Sawv cov ntaub pua tsev
Saib ib puag ncig koj lub chaw ua haujlwm thiab pom tias muaj cov ntaub pua plag koj tuaj yeem sawv ntsug thiab tseem tuaj yeem ua koj txoj haujlwm kom raug. Cov ntaub pua plag (txawm tias cov khoom me, cov khoom pheej yig) muab ntau lub hauv ncoo ntau dua li cov pob zeb thiab yuav pab koj txhais taw thiab txhais ceg muaj sia nyob ntev ua haujlwm ntev. Yog tias tsis muaj cov ntaub pua tsev teeb tsa ntawm koj qhov chaw ua haujlwm, nug koj tus thawj coj yog tias koj tuaj yeem nqa ib daim los ntawm tsev.
- Qee cov lag luam uas muag cov ntaub pua plag yuav muab cov qauv rau koj kom haum (loj txaus los sawv ntsug) dawb.
- Nco ntsoov tias sab hauv qab ntawm cov ntaub pua plag tsis xaub nkag tau yooj yim rau hauv pem teb, lossis lwm tus koj muaj kev pheej hmoo yuav plam thiab ntog.
Txoj Kev 3 ntawm 4: Hnav Cov Khau Tsim nyog thiab thom khwm
Kauj Ruam 1. Hnav cov khau kom haum
Ib feem tseem ceeb ntawm cov neeg hnav khau uas tsis haum, tej zaum vim tias lawv txhais taw tau nce zuj zus, lossis vim tias khau tau muag pheej yig heev, lossis vim tias lawv tau dhau los ntawm ib tus txheeb ze lossis phooj ywg. Ua li cas los xij, ib txwm hnav khau los ua haujlwm kom haum koj txhais taw thaum hnav thom khwm. Yog tias koj yuav tsum xaiv ib khub uas tsis yog koj li me me, tom qab ntawd xaiv ib khub uas loj dhau es tsis yog khau uas tsawg dhau vim khau khau feem ntau ua rau cov hlwv thiab mob ko taw.
- Ua kom haum rau koj nkawm khau los ntawm tus muag khoom khau tom qab hnub ntawd vim tias yog thaum koj txhais taw nyob ntawm lawv qhov loj tshaj, feem ntau yog vim o thiab me ntsis ntawm koj lub arches.
- Zam kev style thiab zam rau kev ua tau zoo yog lub tswv yim zoo tshaj plaws thaum yuav khoom rau khau ua haujlwm.
- Ib txwm xaiv cov khau uas txhawb nqa koj txhais ko taw thiab muaj lub hauv caug sab hauv kom nqus tau qhov poob siab thiab kev nyuaj siab.
Kauj Ruam 2. Tsis txhob hnav pob luj taws
Cov poj niam feem ntau xav tau lossis raug yuam kom hnav cov khau siab rau ntau txoj haujlwm, tab sis heels ntau dua 2 ntiv tes (5.1 cm) siab tuaj yeem yuam lub cev qaij rau pem hauv ntej, uas tsim ntau yam tsis sib xws ntawm taw mus rau sab nraub qaum. Qhov xwm txheej no tuaj yeem ua rau mob ko taw, Achilles tendonitis, pob txha pob txha nruj, mob hauv caug thiab teeb meem nraub qaum, nrog rau tsis ruaj khov thaum taug kev.
- Kev hnav khau tag nrho tsis yog lo lus teb ib qho, vim tias muaj lub siab ntau dhau rau ntawm pob taws, yog li hnav cov khau uas tau nce hauv pob taws li ntawm 1/4 lossis 1/2 nti.
- Kev ncaws pob lossis taug kev feem ntau nrog cov ntiv taw ntiv taw yog qhov kev xaiv zoo yog tias koj yuav tsum sawv ib teev ib zaug ntawm koj txoj haujlwm.
Kauj Ruam 3. Tsis txhob hnav cov khau nqaim
Heels siab feem ntau nqaim dhau ntawm cov ntiv taw, uas ua kom cov ntiv taw ua ke tsis zoo thiab ua rau muaj kev pheej hmoo ntawm qhov txhab mob thiab qhov tsis zoo. Cowboy khau looj plab hlaub thiab qee cov khau khiab rov qab kuj tseem taw tes rau hauv ntiv taw, tshwj xeeb tshaj yog tias koj npaj yuav ua ntau yam sawv. Hloov chaw, xaiv khau uas tuav koj pob taws kom nruj, muab chav txaus kom qoj koj cov ntiv taw, thiab muaj kev txhawb nqa sab hauv txaus kom tiv thaiv kev hais tawm (dov sab hauv lossis tsoo koj pob taws).
Pronation yog ntau dua nyob rau hauv cov neeg rog thiab feem ntau coincides nrog tiaj tus taw
Kauj Ruam 4. Hnav cov thom khwm kom nruj
Cov thom khwm thom khwm muab kev txhawb nqa rau cov leeg thiab cov hlab ntshav ntawm txhais ceg qis, uas txo cov edema / o thiab txhawb kev ncig kom zoo dua. Lawv pom hauv online, ntawm cov khw muag khoom kho mob thiab qee zaum ntawm cov chaw muag tshuaj lossis kws kho mob lub chaw haujlwm. Xwb, hnav cov pantyhose txhawb nqa lossis thom khwm zoo.
- Kev thom khwm thom khwm yog qhov tshwj xeeb tshaj yog rau cov tib neeg uas muaj cov leeg tsis txaus (cov hlab ntshav txhaws) lossis mob leeg leeg leeg.
- Cov thom khwm tuab, zoo heev thom khwm pab tau yog tias koj muaj mob pob taws thaum sawv.
- Saib mus rau lwm txoj hauv kev rau kev kho cov leeg puas.
Txoj Kev 4 ntawm 4: Sim Pab Kho Mob
Kauj Ruam 1. Mus da dej ko taw
So koj txhais taw thiab qis ceg hauv qhov sov sov Epsom ntsev da dej tuaj yeem txo qhov mob thiab o. Magnesium hauv ntsev yog xav kom pab cov leeg so. Yog tias mob thiab o o yog teeb meem rau koj ces ua raws cov dej sov sov nrog da dej kom txog thaum koj txhais taw hnov mob (li 15 feeb lossis ntau dua).
- Ib txwm txhuam koj txhais taw kom huv si ua ntej koj sawv thiab taug kev deb ntawm koj txhais taw da dej txhawm rau tiv thaiv kom tsis txhob plam thiab poob.
- Kev haus dej ntsev ntsev Epsom tau xav tias yuav pab tau rau kev txo qis ntawm cov ceg tsis muaj zog thaum hmo ntuj, uas cuam tshuam tsis zoo rau kev mus pw.
Kauj Ruam 2. Tau zaws
Tau txais tus kws kho mob zaws lossis tus phooj ywg zoo siab muab koj txhais taw thiab mis nyuj zaws. Zaws txo cov leeg nruj thiab txhawb cov ntshav kom zoo. Pib txhuam los ntawm cov ntiv taw thiab ua haujlwm ntawm lub plab hlaub kom koj pab cov ntshav ntshav rov qab mus rau lub plawv. Kev siv tus menyuam ntoo hauv qab koj txhais taw yuav ua rau koj zaws tau zoo los ntawm koj tus kheej yam tsis muaj kev rub koj txhais tes. Xav txog kev thov tshuaj pleev peppermint rau koj txhais taw ib yam, vim nws yuav ua rau tingle thiab ua rau lawv muaj zog. Tom qab zaws, ua ob peb txhais taw thiab plab hlaub ncab ntawm ob txhais ceg.
- Ncab cov leeg leeg los ntawm kev khoov rau ntawm phab ntsa nrog ib lub hauv caug khoov thiab lwm ceg ncaj tawm tom qab koj ob txhais taw ncaj rau hauv pem teb - tuav li 30 vib nas this thiab rov ua ob peb zaug.
- Ncab hauv qab koj txhais taw los ntawm kev qhwv ib txoj phuam nyob ib ncig ntawm koj cov ntiv taw thiab tom qab ntawd sim nthuav koj txhais ceg - tuav rau 30 vib nas this thiab rov ua ob peb zaug.
Kauj Ruam 3. Hnav khau orthotics
Orthotics yog cov khoom tsim tshwj xeeb rau koj lub khau tsim los muab kev txhawb nqa, poob siab thiab zoo dua ko taw biomechanics, uas tuaj yeem txhais tau rau hauv ko taw tsawg dua/ceg/mob nraub qaum thiab txo kev pheej hmoo ntawm ntau yam ko taw thiab txhais ceg. Orthotics tau pab tshwj xeeb rau kev kho thiab tiv thaiv plantar fasciitis, mob hnyav heev hauv qab taw, thiab ko taw tiaj. Kev cai orthotics tuaj yeem kim yam tsis muaj kev pov hwm kho mob, tab sis cov khoom lag luam tawm ntawm lub txee kuj tseem yuav pab tau.
- Nws kwv yees tias kwv yees li 2 lab tus tib neeg xav tau kev kho mob plantar fasciitis hauv Tebchaws Meskas txhua xyoo.
- Tej zaum koj yuav tau yuav khau me me me dua li qhov koj ib txwm xav tau txhawm rau txhawm rau txhawm rau txhawm rau kho cov pob txha.
Kauj Ruam 4. Poob qee qhov hnyav
Feem ntau, cov tib neeg uas rog lossis rog rog ntau dua cov teeb meem ko taw vim qhov nce ntawm qhov siab ntawm lawv txhais taw. Tuav taw, poob arches, hais lus hnyav, thiab "khob lub hauv caug" (kev kho mob hu ua genu valgum) muaj ntau dua ntawm cov rog. Xws li, ua koj txhais taw nyiam los ntawm kev poob qee qhov hnyav. Poob qhov hnyav los ntawm kev ua kom lub plawv dhia (xws li taug kev) thiab txo koj cov calories noj.
- Cov neeg feem coob uas tsis nyob ib leeg tsuas xav tau txog 2, 000 calories hauv ib hnub los tswj hwm lawv lub cev cov txheej txheem thiab muaj lub zog txaus rau qib me me ntawm kev tawm dag zog.
- Txo koj cov calories kom tsawg los ntawm 500 calories txhua hnub yuav ua rau kwv yees li 4 phaus ntawm cov nqaij rog poob hauv ib hlis.
Lub tswv yim
- Kev hloov khau tsis tu ncua yog qhov tseem ceeb rau kev txo qis ko taw, tshwj xeeb tshaj yog rau cov neeg ua haujlwm sawv.
- Thaum ua haujlwm, hloov pauv koj qhov hnyav los ntawm ib txhais ceg mus rau lwm qhov thiab tom qab ntawd sim sawv nrog ib txhais taw nyob rau hauv pem hauv ntej ntawm lwm qhov es tsis txhob ntawm ib sab.
- Thaum ua haujlwm, sim sawv nrog ib txhais taw tsa ceg me ntsis (6-inch footstool yog qhov zoo tshaj).
- Ua kom koj txhais taw nce siab dua koj lub cev (tiv thaiv phab ntsa lossis ntawm qee lub hauv ncoo) yuav pab txo qhov o tshwm sim los ntawm kev sawv ntawm chaw ua haujlwm.
- Yog tias koj muaj mob ko taw, mus ntsib kws kho mob (kws kho mob tshwj xeeb hauv kab mob ko taw) rau kev sab laj thiab kev qhia kho mob.
