Thaum koj ntswj lossis txham koj lub pob taws, tso kev zaws rau ntawm qhov chaw raug mob tuaj yeem pab txo qhov o thiab mob. Txoj kev yooj yim tshaj plaws los ua qhov no yog qhwv koj pob taws nrog daim ntaub qhwv ACE. Thaum qhwv koj lub pob taws nws yog ib qho tseem ceeb kom tso nws kom raug, xyuas kom nws tsis nruj heev thiab ua kom ntev txaus los pab koj pob taws kom zoo. Kev qhwv kom zoo tuaj yeem pab ua kom pob taws raug mob zoo dua sai dua thiab ua tau zoo dua thaum tseem ua rau lub sijhawm rov zoo dua rau koj.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Muab Daim Npuag Rau
Kauj Ruam 1. Dov ACE daim ntaub qhwv
Yog tias koj cov ntaub qhwv tsis tuaj yeem yob nruj, siv sijhawm los yob nws. Muaj cov ntaub qhwv hauv ib lub yob ntau dua li xoob yuav ua rau thov nws yooj yim dua thiab sai dua nyob rau hauv qhov ntev.
- Yog tias koj cov ntaub qhwv tuaj nrog Velcro ntawm ib kawg, pib dov los ntawm qhov kawg. Koj xav kom Velcro xaus rau qhov kawg ntawm cov ntaub qhwv tom qab qhwv.
- Cov ntaub qhwv ACE tuaj yeem yuav ntawm yuav luag txhua lub tsev muag tshuaj, khw lub thawv loj, lossis khw muag khoom noj. Lawv kuj tseem tuaj yeem nrhiav tau los ntawm cov khw muag khoom online.
Kauj Ruam 2. Tso koj txhais taw kom nws nyob ntawm 90-degree kaum ntawm koj pob taws
Khaws nws ntawm lub kaum sab xis no thaum tag nrho cov txheej txheem ntawm qhwv kom cov ntaub qhwv tsis plam lossis txav mus los. Kev qhwv koj txhais taw hauv txoj haujlwm no yuav yog qhov zoo tshaj plaws rau kev ncig thiab xis nyob.
Thaum lub pob taws tau qhwv, txhais taw yuav txav tau me ntsis, yog li tsis txhob txhawj xeeb tias koj txhais taw yuav nyob ntawm qhov tsis xis nyob
Kauj Ruam 3. Pib qhwv cov ntaub qhwv ncig lub pob ntawm koj txhais ko taw
Muab qhov kawg ntawm daim ntaub qhwv rau saum koj txhais taw ib sab ntawm cov ntiv taw. Tuav qhov kawg nrog ib txhais tes thaum koj qhwv daim ntaub qhwv ncig lub pob ntawm ko taw. Thaum cov ntaub qhwv rov qab nyob ib ncig ntawm ko taw, koj tuaj yeem rub nws me ntsis kom nws nruj thiab kom qhov kawg nyob hauv qhov chaw.
Kauj Ruam 4. Txuas ntxiv mus rau sab nraub qaum ntawm koj txhais taw
Feem ntau nws yuav siv li 3 lossis 4 qhwv los npog thaj tsam no. Thaj chaw no tau txav mus los ntau heev thaum koj taug kev lossis tso siab rau koj txhais taw, yog li nco ntsoov qhwv nws kom tiav.
Yog tias koj tsis npog thaj tsam ntawm thawj kis, xav tias dawb los qhwv ob peb zaug kom txog thaum koj tsis tuaj yeem pom cov tawv nqaij ntxiv lawm
Kauj Ruam 5. Hloov ntawm koj txhais taw mus rau koj pob taws
Pib txav koj cov ntaub qhwv los ntawm sab nraub qaum, hla pob taws, thiab mus rau hauv qab ntawm cov leeg Achilles. Rov qab mus thiab hla thaj chaw no ob peb zaug los pab tiv thaiv cov ntaub qhwv hauv cheeb tsam no.
Nws nyuaj rau khaws cov ntaub qhwv kom tsis txhob tawm ntawm pob taws. Feem ntau nws nyiam txav nce lossis nqis. Qhov no yog qhov ua tau zoo rau qee qhov, raws li qhov me me ntawm cov tawv nqaij nyob tom qab ntawm pob taws yuav tsis tiv thaiv cov ntaub qhwv los ntawm kev muab kev ruaj ntseg thiab tsim kom raug
Kauj Ruam 6. Khaws cov ntaub qhwv pob txha pob txha dhau mus
Koj xav kom qhwv kom txog li 3 ntiv tes (7.6 cm) saum koj pob taws pob taws yog tias koj raug mob ntawm pob taws. Ua ob peb qhwv txoj cai nyob rau sab saum toj txhawm rau txhawm rau ACE cov ntaub qhwv. Qhov no yuav ua kom paub tseeb tias cov ntaub qhwv ua lub teeb nrawm ntawm thaj chaw raug mob thiab nyob twj ywm hauv qhov chaw.
Nws yuav siv sijhawm ob peb sim kom koj qhwv kom xaus rau qhov chaw raug. Muaj pes tsawg zaus koj ua dhau ntawm ko taw thiab pob taws nyob ntawm seb koj daim ntaub qhwv ACE ntev npaum li cas thiab koj qhwv dab tsi kom nruj. Txheeb ob zaug tias koj tsis qhwv nws nruj heev. Tej zaum koj yuav tsum tau kho qhov qhwv kom xoob lossis nruj nws, nyob ntawm seb qhov kev sib zog ntau npaum li cas xis nyob
Tswv yim:
Thaum koj ua tiav qhwv ACE ntaub qhwv, ruaj ntseg kawg mus rau txheej yav dhau los nrog rau Velcro qhov kawg ntawm cov ntaub qhwv los yog clipsqhov twg los xij koj cov ntaub qhwv tuaj nrog.
Kauj Ruam 7. Sib tshooj txheej ib nrab ntawm ib nrab
Raws li koj ua koj txoj hauv kev ib ncig koj txhais taw thiab pob taws, nco ntsoov tias cov ywj ywj sib tshooj txheej kawg uas koj tau ua. Qhov no yuav pab ua kom ntseeg tau tias muaj qhov raug ntawm qhov sib txuam thov rau koj qhov raug mob thiab tias cov ntaub qhwv tau nyob hauv qhov chaw.
Tsuas yog thaj tsam ntawm daim tawv nqaij uas koj yuav tsum txhob txwm ua kom raug yog cov ntiv taw. Txawm li cas los xij, nws zoo yog tias qee qhov pob taws raug nthuav tawm vim txav ntawm pob taws
Kauj Ruam 8. Muab daim ntaub qhwv kom nws nruj tab sis tsis txwv
Cov ntaub qhwv cov ntaub qhwv yuav tsum tau qhwv nruj txaus kom tso me me ntawm lub pob taws, tab sis nws yuav tsum tsis txhob ua rau loog, ua pob, lossis mob ntxiv. Yog tias koj tau ntsib ib yam ntawm cov no, xoob cov ntaub qhwv uas koj tau ua thiab txuas ntxiv nrog qhov xoob xoob.
Cov ntaub qhwv tuaj yeem nruj dhau lub sijhawm yog tias koj qhov kev raug mob ua rau o. Yog tias koj pib hnov tingling lossis loog, tshem tawm cov ntaub qhwv thiab rov qhwv qhov chaw
Txoj Kev 2 ntawm 3: Txiav txim siab seb puas yuav qhwv koj pob taws
Kauj Ruam 1. Siv ACE ntaub qhwv rau me ntsis pob txha los yog raug mob
Cov ntaub qhwv ACE yog cov cuab yeej zoo rau kev pab kho mob me me rau cov leeg thiab cov leeg. Lawv muab qee qhov kev txhawb nqa zoo thaum tsis ua rau thaj chaw tsis txav chaw.
Piv txwv li, yog tias koj tau maj mam hloov koj lub pob taws tab sis koj paub tseeb tias koj tsis tau tawg dab tsi, tom qab ntawv qhwv nws hauv ACE cov ntaub qhwv yuav pab koj
Kauj Ruam 2. Siv ACE ntaub qhwv rau ntawm qhov txhaws loj tom qab tau txais kev kho mob
Cov pob txha loj, xws li cov pob txha, pob txha, lossis mob hnyav heev tam sim ntawd, yuav tsum tau tshuaj xyuas los ntawm kws kho mob. Tsuas yog qhwv thaj tsam raug mob thiab tos kom nws zoo tuaj yeem ua rau raug mob hnyav kho tsis raug lossis tsis kho hlo li.
- Tus kws kho mob tuaj yeem txheeb xyuas seb koj puas tau so lossis txhaws, thiab hom kev kho mob twg yuav pab koj kho kom zoo tshaj plaws.
- Txawm hais tias koj muaj pob txha me me, koj tus kws kho mob yuav hais kom qhwv thaj tsam hauv daim ntaub qhwv kom txog thaum koj tuaj yeem tau txais cov cam khwb cia tso rau nws.
Kauj Ruam 3. Khaws daim ntaub qhwv kom tsawg kawg 4 hnub tom qab txhaws
Yog tias koj tab tom siv daim ntaub qhwv vim tias koj tau ua rau koj lub pob taws raug puas tsuaj, nws yog ib qho tseem ceeb kom muab sijhawm ntau los kho ua ntej koj tsis qhwv nws. Qhov mob me me tuaj yeem tau txais txiaj ntsig los ntawm kev txhawb nqa daim ntaub qhwv thiab muaj nws yuav pab qhia koj kom kho nws maj mam thaum koj pib siv nws dua.
Thaum koj yuav tsum khaws qhov chaw raug mob tsawg kawg 4 hnub, nws tsis txhais tau tias nws yuav tsum tau qhwv txhua lub sijhawm. Tso daim tawv nqaij ua pa rau ob peb feeb txhua hnub yuav muab sijhawm rau koj los ntxuav thaj chaw thiab ua kom cov tawv nqaij ntub yog tias koj xav tau
Kauj Ruam 4. Pib maj mam siv koj pob taws tom qab ob peb hnub
Thaum koj txhav koj pob taws nws yog ib qho tseem ceeb kom pib siv nws dua sai li sai tau, yog li koj tsis txhob pib poob lub zog thiab yoog raws. Pib los ntawm kev yoog nws kom nws txav mus. Yog tias tsis mob, mus ntxiv thiab muab qhov hnyav me me rau nws.
- Qhov no tsis txhais tau tias koj yuav tsum muab koj qhov hnyav tag nrho rau nws lossis ua haujlwm hnyav, nws tsuas txhais tau tias pob taws yuav tsum tau txav mus kom ntseeg tau tias nws tswj tau lub zog thaum nws zoo.
- Koj lub pob taws yuav zoo li tsis zoo nyob rau lub sijhawm no. Nws yuav siv sij hawm ntau lub hlis thiaj rov zoo.
Tswv yim:
Thaum koj pib siv pob taws dua, pib nrog yooj yim ncab uas tsis tso qhov hnyav ntawm pob taws. Piv txwv li, sim taw koj txhais taw thiab tom qab yoog nws rov qab ob peb zaug. Yog tias qhov no tsis ua rau koj mob, tom qab ntawd koj tuaj yeem txav mus rau cov haujlwm hnyav dua.
Txoj Kev 3 ntawm 3: Kho Pob Zeb Thaum Nws Muab qhwv
Kauj Ruam 1. So koj pob taws kom ntau npaum li koj tuaj yeem ua tau
Thaum qhwv koj lub pob taws muab kev txhawb nqa me ntsis, nws tsis muaj kev txhawb nqa txaus kom nws tsis txav mus thiab muaj kev nyuab siab ntxiv yog tias koj siv nws hnyav heev. Vim li no, nws yog ib qho tseem ceeb kom nyob twj ywm ntawm pob taws thaum nws zoo.
Yog tias koj xav tau txav mus los ntau dua li lub sijhawm luv luv, txiav txim siab siv tus ntoo khaub lig
Kauj Ruam 2. Tsa koj lub pob taws thaum twg los tau ob peb hnub
Yog tias koj pw lossis zaum so kom txaus, tsa koj lub pob luj taws saum koj lub siab. Qhov no feem ntau tuaj yeem ua tiav tau yooj yim los ntawm kev txhawb nqa koj pob taws hauv qab ntau lub hauv ncoo. Ua qhov no tsawg kawg 2 hnub tom qab koj ua rau koj lub pob taws txhawm rau txhawb kev ncig, txawm hais tias ua nws txhua lub sijhawm koj tau so thaum lub sijhawm kho tag nrho tuaj yeem pab tau.
Kev txhawb nqa pob qij txha txo qhov o vim nws tiv thaiv cov kua los ntawm kev sib sau ntawm pob taws
Kauj Ruam 3. Ua kom koj pob taws khov rau 15 feeb ib zaug txhua 2-3 teev
Icing koj pob taws yuav txo qhov o thiab mob vim nws txwv tsis pub ntshav tshuab thiab o. Muab daim phuam qhwv koj lub pob taws thiab siv lub pob txias txias rau saum nws. Koj tuaj yeem siv pob khov ua ntej, ib lub hnab khov, lossis lub hnab khov zaub.
Nws yog ib qho tseem ceeb kom tsis txhob ua kom tawv nqaij txias dhau, vim qhov no tuaj yeem ua rau tawv nqaij puas. Thaum cov ace bandage yuav tsim qee qhov kev tiv thaiv rau qhov txias, nws yog lub tswv yim zoo los ntxiv ib qho kev tiv thaiv ntxiv
Kauj Ruam 4. Noj tshuaj yuav tom khw yog tias tsim nyog
Yog tias koj pob taws txuas ntxiv ua mob lossis koj muaj qee qhov o, tshuaj kho mob tuaj yeem pab tau. Tshwj xeeb, ibuprofen thiab naproxen (Advil, Motrin, thiab Aleve), yog qhov zoo ntawm kev txo qhov o nyob rau tib lub sijhawm kom txo qhov mob.
Ua raws li cov lus qhia uas tau los nrog koj cov tshuaj. Yog tias koj xav tau kev kho mob ntau dua li tau pom zoo, nrog koj tus kws kho mob tham txog lwm txoj kev kho qhov txhab lossis siv tshuaj
Kauj Ruam 5. Nrhiav kev kho mob, yog tias tsim nyog
Yog tias koj pob taws tau hloov xim, o heev, lossis mob heev tom qab koj raug mob, koj yuav tsum tau txais kev kho mob xwm txheej ceev. Yog tias koj tau qhwv koj pob taws ntau dua 2 hnub thiab nws tseem tsis tau zoo dua, hu rau koj tus kws kho mob thiab nws tau saib.
Tswv yim:
Cov tsos mob ntawm kev so me me tuaj yeem zoo ib yam li sprain, yog li nws tseem ceeb heev ntsuas qhov raug mob txhawm rau kho nws kom raug.
