Koj lub caj dab caj dab, tseem hu ua clavicle, yog cov pob txha ntev thiab nyias nyob ze ntawm lub hauv paus ntawm koj lub caj dab uas txuas koj lub hauv siab (sternum) thiab koj lub xub pwg nyom. Tib neeg muaj ob lub pob ntseg: sab xis thiab sab laug. Lub pob txha tawg (pob txha) yog qhov raug mob ntau, tshwj xeeb hauv cov menyuam yaus thiab cov tub ntxhais hluas, vim tias pob txha tsis ua kom tawv tawv kom txog thaum laus (txog hnub nyoog 20 xyoos). Feem ntau ua rau pob txha pob txha puas xws li ntog, raug mob kis las thiab raug mob los ntawm kev tsheb sib tsoo. Lub pob txha tawg xav tau kev kho mob sai sai txhawm rau txiav txim siab qhov hnyav thiab lwm yam teeb meem cuam tshuam, txawm hais tias feem ntau kho tau zoo nrog so, siv txoj hlua khi, siv kev kho mob khaub thuas, siv tshuaj kho mob, thiab tau txais qee yam kev kho lub cev.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Nrhiav Kev Kho Mob Thaum Muaj Xwm Ceev
Kauj Ruam 1. Mus ntsib kws kho mob sai li sai tau
Yog tias koj tau ntsib kev raug mob loj los ntawm kev poob lossis tsheb sib tsoo thiab hnov mob hnyav - tshwj xeeb yog nrog lub suab tawg - tom qab ntawd lub taub hau mus rau lub tsev kho mob nyob ze lossis taug kev hauv tsev kho mob rau kev tshuaj xyuas. Lub pob txha tawg ua rau mob hnyav nyob ze ntawm lub xub pwg thiab sab saum toj ntawm hauv siab, thiab xiam oob khab feem ntau sab caj npab txav mus, tshwj xeeb yog cov koom nrog txhawb nqa caj npab thiab ncav tes. Lwm cov tsos mob thiab cov tsos mob suav nrog nqaij tawv, o, thiab/lossis txhaws ntawm qhov chaw tawg, suab nrov sib tsoo thiab mob nrog caj npab txav thiab qee zaum loog thiab/lossis tingling ntawm tes.
- X-duab hluav taws xob, kuaj pob txha thiab MRI yog cov cuab yeej uas kws kho mob siv los pab txheeb xyuas qhov chaw thiab qhov hnyav ntawm kev tawg-cov plaub hau me me ntawm cov pob txha pob txha yuav tsis tshwm rau xoo hluav taws xob kom txog thaum qhov mob ua kom nqig (txog li ib lub lim tiam lossis ntau dua).
- Yog tias koj lub pob txha tawg tau txiav txim siab nyuaj - muaj ntau qhov tawg, cov tawv nqaij hla dhau tau nkag mus thiab/lossis cov khoom tau ua tsis ncaj ncees lawm - tom qab ntawd yuav xav tau kev phais. Tsuas yog tsib txog 10% ntawm cov pob txha tawg xav tau kev phais.
- Collarbones feem ntau tsoo ncaj qha nruab nrab, thiab tsawg dua qhov uas lawv txuas ntawm lub mis pob txha lossis lub xub pwg hniav.
Kauj Ruam 2. Tau txais txoj hlua tes lossis txhawb nqa
Cov pob txha tawg tsis raug pov tseg vim yog lawv txoj haujlwm anatomical - nws tsis tuaj yeem ua rau cov pob txha tsis ruaj khov lossis thaj tsam dav dav nrog cov yas nrum. Hloov chaw, siv caj npab yooj yooj yim lossis "daim duab-ntawm-yim" qhwv lossis phuam feem ntau yog siv rau kev txhawb nqa thiab kev nplij siab tam sim tom qab tawg pob txha. Daim duab-ntawm-yim daim ntaub qhwv ncig ob lub xub pwg thiab lub hauv paus ntawm lub caj dab kom pab txhawb nqa qhov raug mob thiab ua kom nws nyob ruaj khov thiab rov qab. Qee zaum qhov swath loj dua tau qhwv ib ncig ntawm txoj hlua khi kom nws nyob ze rau ntawm lub cev. Koj yuav tsum tau hnav txoj hlua khi lossis txhawb nqa txhua lub sijhawm kom tsis muaj mob ntxiv nrog kev txav chaw - feem ntau yuav siv ob rau plaub lub lis piam rau menyuam yaus thiab plaub txog yim lub lim tiam rau cov neeg laus.
- Koj yuav tau txais txoj hlua tes lossis txhawb nqa yog tias koj mus rau tom tsev kho mob lossis chaw kho mob thaum muaj xwm ceev, txawm hais tias lawv tseem muaj nyob ntawm cov chaw muag tshuaj thiab khw muag khoom kho mob.
- Cov hlua khi tuaj nyob hauv txhua qhov ntau thiab tsawg, suav nrog cov uas tsim nyog rau cov menyuam yaus, vim lub pob txha caj dab yog cov pob txha feem ntau tawg hauv cov menyuam - feem ntau yog tshwm sim ntawm kev poob rau ntawm caj npab.
Kauj Ruam 3. Noj tshuaj ntev
Koj tus kws kho mob yuav pom zoo kom tsis-steroidal anti-inflammatory (NSAIDs) xws li ibuprofen, naproxen lossis tshuaj aspirin raws li kev daws teeb meem luv luv los pab koj daws qhov mob thiab mob ntsig txog koj lub pob txha tawg. Xwb, koj tuaj yeem muab tshuaj kho mob, xws li acetaminophen (Tylenol), lossis tshuaj opioids (zoo li Vicodin). Nco ntsoov tias cov tshuaj no tuaj yeem nyuaj rau koj lub plab, ob lub raum thiab lub siab, yog li nws zoo tshaj tsis siv lawv tas li ntau dua li ob peb lub lis piam. Opioids tuaj yeem ua rau muaj yees, yog li siv lawv raws nraim li koj tus kws kho mob tau sau tseg.
- Cov menyuam yaus hnub nyoog qis dua 18 xyoo yuav tsum tsis txhob noj lossis muab tshuaj aspirin, vim nws cuam tshuam nrog kev phom sij rau lub neej Reye's syndrome.
- Rau qhov mob hnyav dua uas ua rau mob hnyav, koj tus kws kho mob tuaj yeem muab tshuaj rau koj rau cov tshuaj muaj zog ntau thaum nyob hauv tsev kho mob, xws li morphine zoo li opiates, tab sis nco ntsoov tias lawv tuaj yeem ua tus cwj pwm thiab ua rau muaj kev quav yeeb quav tshuaj yog tias tsim txom.
Txoj Kev 2 ntawm 3: Kev Tswj Lub Pob Txha Fractured Hauv Tsev
Kauj Ruam 1. So koj lub pob txha raug mob thiab siv dej khov
Thaum koj raug tso tawm hauv tsev kho mob lossis tsev kho mob, koj yuav raug hais kom so koj txhais caj npab thiab siv dej khov rau qhov raug mob thaum lub caj npab xauv los yog lub phiab nyob rau hauv thiaj li yuav pab txo qhov o thiab loog qhov mob. Thawj hnub tom qab koj tawg, siv dej khov los yog txias txias rau 20 feeb ntawm txhua teev thaum koj tsaug zog. Rau ob mus rau plaub hnub tom ntej no, khov rau qhov mob thiab ua mob rau txhua peb rau plaub teev rau 20 feeb ib zaug. Nrog rau kev kho mob khaub thuas thiab noj tshuaj NSAIDs, qhov mob yuav tsum ploj mus tom qab ib lub lim tiam.
- Nyob ntawm koj txoj haujlwm thiab yog tias koj raug mob ntawm koj txhais caj npab, koj yuav tau siv ob peb lub lis piam tawm haujlwm kom rov zoo. Feem ntau, kev kho mob yuav siv plaub mus rau rau lub lim tiam hauv cov neeg hluas thiab ntev li 12 lub lis piam hauv cov neeg laus.
- Cov tub ntxhais hluas ncaws pob feem ntau tuaj yeem rov pib ua si lawv cov kev ncaws pob tsis pub dhau yim lub lim tiam ntawm kev tsoo lawv cov pob qij txha, tab sis nws nyob ntawm qhov hnyav ntawm kev so, hom kev ntaus pob ncaws pob thiab ntau yam ntxiv. Ntsib nrog koj tus kws kho mob thaum nws muaj kev nyab xeeb kom rov pib ua haujlwm tag nrho, suav nrog ncaws pob
- Yog tias koj tsis muaj dej khov ua ke, tom qab ntawd koj tuaj yeem siv cov pob khov khov lossis cov hnab hloov pauv tau los ntawm koj lub tub yees - pob kws lossis taum pauv ua haujlwm zoo tshaj plaws. Tsis txhob siv tshuaj kho mob ncaj qha rau ntawm koj cov tawv nqaij, vim nws tuaj yeem ua rau dej khov lossis ua kom khov - qhwv nws hauv cov phuam nyias ua ntej.
Kauj Ruam 2. Maj mam txav koj txhais tes thaum qhov mob ploj mus
Tom qab ob peb lub lis piam thaum qhov mob tshwm sim ploj mus thiab qhov mob feem ntau ploj mus, tshem koj txoj hlua tawm rau lub sijhawm luv thiab maj mam txav koj txhais caj npab thiab xub pwg. Tsis txhob ua rau nws hnyav ntxiv kom nws pib rov mob dua, tab sis maj mam rov tsim kho ntau yam kev txav mus rau cov koom nrog koom nrog, cov leeg, cov leeg thiab cov leeg. Ua kom maj mam, tej zaum pib nrog tuav lub khob kas fes thiab nce mus rau 5-phaus hnyav, thiab pib hnav koj txoj hlua khi tsawg dua. Koj pob txha caj dab yuav tsum tau txav me ntsis thaum lub sijhawm pib ntawm kev raug mob los txhawb kev kho pob txha.
- Tsis muaj kev ua ub no thiab ua kom tsis muaj zog ntawm koj lub xub pwg/caj npab, hauv kev faib ua feem nrog lub sijhawm siv kho kom zoo, yuav ua rau poob pob txha pob txha, uas yog qhov tsis zoo rau cov pob txha puas tau ua kom rov muaj zog. Qee qhov txav mus los thiab hnyav hnyav zoo li yuav nyiam cov zaub mov ntau ntxiv rau cov pob txha, uas ua rau lawv muaj zog dua thiab tsis zoo li yuav tawg yav tom ntej.
- Muaj peb theem rau kev kho pob txha: theem rov ua haujlwm (cov ntshav khov ua ke ntawm ob qho kawg ntawm kev tawg), kho theem (tshwj xeeb cov cell pib tsim callus, uas nthuav tawm qhov tawg), thiab kho dua tshiab (pob txha tau tsim thiab kev raug mob tau maj mam rov qab los rau nws qhov qub).
Kauj Ruam 3. Noj kom zoo tshwj xeeb thaum koj theem rov zoo
Koj cov pob txha, zoo li lwm cov ntaub so ntswg hauv koj lub cev, xav tau tag nrho cov khoom siv tseem ceeb txhawm rau kho kom raug thiab sai. Noj zaub mov zoo uas suav nrog cov zaub mov txaus thiab cov vitamins tau ua pov thawj los pab kho pob txha tawg thiab lwm cov pob txha. Yog li ntawd, tsom mus rau noj cov txiv hmab txiv ntoo thiab zaub tshiab, cov nplej tag nrho, qej nqaij thiab haus dej kom ntau thiab dej kom huv kom thiaj li ua rau koj lub cev tsim lub tsev nws yuav tsum tau kho koj lub pob txha.
- Ntawm qhov tod tes, zam kev siv cov khoom uas tuaj yeem cuam tshuam koj kev kho mob, xws li cawv, dej qab zib, khoom noj ceev thiab khoom noj uas ua nrog ntau cov suab thaj ua kom huv.
- Cov zaub mov thiab cov protein yog qhov tseem ceeb rau cov pob txha muaj zog thiab noj qab nyob zoo. Cov zaub mov zoo tshaj plaws suav nrog: cov khoom siv mis nyuj, taum paj, taum, zaub paj, cov txiv ntseej thiab noob, sardines thiab ntses liab.
Kauj Ruam 4. Xav txog kev noj tshuaj ntxiv thaum rov zoo
Txawm hais tias nws ib txwm yog lub tswv yim zoo kom tau txais cov as-ham tseem ceeb los ntawm kev noj zaub mov zoo, ntxiv nrog cov pob txha zoo kho cov zaub mov thiab cov vitamins yuav ua kom koj ua tau raws li koj xav tau ntau dua yam tsis nce koj cov calories kom tsawg. Noj ntau calorie ntau ntau ua ke nrog kev tawm dag zog lub cev feem ntau ua rau hnyav nce, uas tsis yog qhov txiaj ntsig xav tau tom qab koj lub pob qij txha lossis ib qho kev raug mob zoo. Nco ntsoov yuav cov tshuaj zoo uas muaj tsawg kawg lossis tsis muaj cov khi thiab cov ntim hauv lawv, vim koj lub cev nqus tau lawv zoo dua.
- Calcium, phosphorus thiab magnesium yog thawj cov zaub mov muaj nyob hauv cov pob txha, yog li nrhiav cov khoom ntxiv uas muaj tag nrho peb qho. Cov neeg laus xav tau ntawm 1, 000 - 1, 200 mg ntawm calcium txhua hnub (nyob ntawm lawv hnub nyoog thiab poj niam txiv neej), tab sis koj yuav xav tau ntau ntxiv rau koj kho pob txha caj dab - nug koj tus kws kho mob lossis kws noj zaub mov noj.
- Cov kab tseem ceeb uas yuav tsum tau suav nrog: zinc, hlau, boron, tooj liab thiab silicon. Ib qho ntxiv cov ntxhia zoo yuav tsum suav nrog tag nrho cov no.
- Cov vitamins tseem ceeb uas pab kho pob txha suav nrog: cov vitamins C, D thiab K. Vitamin C xav tau los ua collagen. Vitamin D yog qhov tseem ceeb rau kev nqus cov ntxhia hauv cov hnyuv, thiab ntxiv rau, koj cov tawv nqaij ua rau nws teb rau lub hnub ci. Vitamin K khi cov calcium rau cov pob txha thiab txhawb kev tsim cov collagen.
Txoj Kev 3 ntawm 3: Nrhiav Kev Kho Kom Zoo Rau Koj Lub Pob Txha
Kauj Ruam 1. Tau txais kev xa mus rau kws kho mob lub cev
Thaum koj tshem koj txhais caj npab los yog rab phom kom zoo, koj yuav pom tias cov leeg ib puag ncig koj lub xub pwg thiab lub hauv siab zoo li me me thiab/lossis xav tias tsis muaj zog. Yog tias qhov xwm txheej ntawd, ces koj yuav tsum xav txog qee yam ntawm kev kho lub cev kom zoo. Kev kho kom rov zoo tuaj yeem pib thaum koj tsis muaj mob thiab tuaj yeem ua tau zoo txhua yam kev txav caj npab/xub pwg. Tus kws kho mob lub cev tuaj yeem qhia koj tshwj xeeb rau kev kho kom rov qab cov leeg muaj zog, sib koom ua ke thiab hloov pauv
- Kev kho lub cev feem ntau xav tau ob txog peb zaug hauv ib lub lis piam tsawg kawg plaub lub lis piam txhawm rau txhim kho thaj chaw uas raug kev puas tsuaj.
- Tus kws kho mob lub cev kuj tuaj yeem txhawb thiab ntxiv dag zog rau koj lub xub pwg thiab lub hauv siab cov leeg nrog kev kho hluav taws xob, xws li kev txhawb nqa cov leeg nqaij.
- Cov neeg feem coob rov qab los rau tag nrho lawv cov dej num tsis tu ncua nyob rau peb lub hlis ntawm qhov pob txha pob txha tsis yooj yim, txawm hais tias hnub nyoog thiab xwm txheej kev noj qab haus huv yav dhau los yog yam tseem ceeb.
Kauj Ruam 2. Teem sijhawm nrog kws kho mob chiropractor lossis osteopath
Chiropractors thiab osteopaths yog kws kho mob tshwj xeeb hauv kev raug mob musculoskeletal thiab tsom mus rau tsim kom muaj kev txav thiab ua haujlwm tsis tu ncua hauv cov pob qij txha, pob txha thiab cov leeg. Tom qab koj lub pob qij txha thiab lub xub pwg kho tau zoo, cov pob qij txha tuaj yeem ua rau txhav lossis ua haujlwm tsis zoo me ntsis. Tus kws khomob lossis kws kho mob pob txha tuaj yeem siv phau ntawv sib koom tes, tseem hu ua kev hloov kho, txhawm rau hloov chaw pob qij txha uas tsis raug cai vim raug mob uas ua rau koj lub pob txha tawg. Kev noj qab nyob zoo tsis muaj kev sib koom ua ke tso cai rau cov pob txha thiab cov leeg ua haujlwm kom raug, thiab txo qhov kev pheej hmoo ntawm kev mob qog noj ntshav (osteoarthritis) los ntawm kev tsim yav tom ntej.
- Koj tuaj yeem hnov ntau lub suab "popping" nrog kev sib koom ua ke, uas tsis yog txhua yam cuam tshuam nrog "tawg" suab cuam tshuam nrog cov pob txha tawg.
- Txawm hais tias ib qho kev hloov kho phau ntawv qee zaum qee zaum rov ua kom sib koom ua ke thiab tshem tawm qhov nruj, ntau dua li nws yuav siv peb txog tsib txoj kev kho mob kom pom qhov txiaj ntsig tseem ceeb.
Kauj Ruam 3. Xav txog kev sim siv tshuaj kho kab mob
Acupuncture yog kev suav suav thaum ub ntawm kev tso cov koob txhaj rau hauv cov ntsiab lus tshwj xeeb hauv daim tawv nqaij kom txo qhov mob thiab o - pab thawj zaug rau pob txha tawg - thiab kom muaj peev xwm txhawb kev kho mob. Acupuncture tsis feem ntau pom zoo rau kho cov pob txha tawg thiab yuav tsum tsuas yog txiav txim siab zaum ob, tab sis cov ntaub ntawv qhia tsis tseeb qhia tias nws tuaj yeem txhawb kev kho mob pob txha thiab lwm yam kev raug mob. Acupuncture muaj cov ntaub ntawv nyab xeeb zoo heev thiab tsim nyog tau sim yog tias koj cov peev nyiaj tso cai rau nws.
- Acupuncture txo qhov mob thiab o los ntawm kev tso ntau yam sib txuas hauv lub cev, tshwj xeeb yog endorphins thiab serotonin.
- Acupuncture txhawb kev ntws ntawm lub zog, uas feem ntau hu ua chi los ntawm cov kws tshaj lij ntawm kev kos duab, uas tej zaum yuav yog tus yuam sij los txhawb kev kho mob hauv cov pob txha thiab lwm cov ntaub so ntswg.
- Acupuncture tau siv los ntawm ntau hom kws tshaj lij kev noj qab haus huv suav nrog qee tus kws kho mob, kws kho paj hlwb, naturopaths, kws kho mob lub cev thiab kws kho mob zaws - leej twg koj xaiv yuav tsum tau ntawv pov thawj los ntawm NCCAOM.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Osteoporosis (pob txha nkig) ua rau muaj kev pheej hmoo ntawm pob txha tawg thoob plaws lub cev pob txha, suav nrog cov pob txha ntawm cov ceg tawv.
- Feem ntau cov pob txha tawg tau kuaj pom tias yog "kev nyuaj siab" lossis "kab plaub hau" pob txha, uas txhais tau hais tias qhov tawg me me uas tsis loj txaus rau pob txha tsis raug lossis ua rau tawv nqaij tawg.
- Tsis txhob haus luam yeeb vim nws muaj pov thawj pom tias cov neeg haus luam yeeb muaj teeb meem nyuaj kho cov pob txha tawg.
- Pob txha caj dab kuj tseem yog cov pob txha feem ntau tawg thaum lub sijhawm xa khoom nyuaj, feem ntau yog tshwm sim ntawm tus menyuam nyob hauv qhov chaw txawv txawv hauv lub tsev menyuam lossis tsim tus mob hu ua xub pwg dystocia.
