Yuav Ua Li Cas Kho Qhov Pob Khov (nrog Cov Duab)

Cov txheej txheem:

Yuav Ua Li Cas Kho Qhov Pob Khov (nrog Cov Duab)
Yuav Ua Li Cas Kho Qhov Pob Khov (nrog Cov Duab)

Video: Yuav Ua Li Cas Kho Qhov Pob Khov (nrog Cov Duab)

Video: Yuav Ua Li Cas Kho Qhov Pob Khov (nrog Cov Duab)
Video: Mob nrob qaum/ Mob duav yog vim li cas? 2024, Tej zaum
Anonim

Cov kws tshaj lij hais tias pob taws o feem ntau ploj mus ntawm nws tus kheej, tab sis nws zoo tshaj los tshuaj nrog koj tus kws kho mob yog tias koj raug mob lossis muaj qhov o tuaj piav tsis tau. Lub pob qij txha tuaj yeem ua rau mob thiab tsis yooj yim, yog li koj yuav xav kom zoo sai dua. Kev tshawb fawb qhia tias koj tuaj yeem tuaj yeem saib xyuas koj pob qij txha hauv tsev los ntawm kev so, icing koj lub pob taws, nce koj lub pob taws, thiab thov qhwv qhov qhwv. Yog tias koj pob taws tsis pib zoo tom qab ob peb hnub, nrog koj tus kws kho mob tham kom paub seb koj puas xav tau kev kho mob.

Cov kauj ruam

Ntu 1 ntawm 3: Txhawb Kev Rov Qab Sai

Kho Ib Qho Pob Kws Qau Kauj Ruam 1
Kho Ib Qho Pob Kws Qau Kauj Ruam 1

Kauj Ruam 1. Teem sijhawm nrog koj tus kws kho mob lossis mus ntsib chav kho mob xwm txheej ceev

Yog tias koj tau raug mob thiab koj raug mob, nrhiav kev kho mob tam sim ntawd. Mus ntsib chav kho mob xwm txheej ceev yog tias koj xav tias koj xav tau kev kho mob tam sim lossis yog tias koj tsis tuaj yeem nkag mus ntsib koj tus kws kho mob tas li. Thaum koj tus kws kho mob tshuaj xyuas koj, nws yuav nug koj cov lus nug thiab tshawb xyuas qee yam cim qhia txhawm rau txiav txim siab qib thiab hom kev raug mob uas koj muaj. Ua siab ncaj txog koj qhov mob thiab lwm yam tsos mob los pab koj tus kws kho mob kuaj mob thiab kho koj qhov raug mob. Cov qhab nia ntawm ib qho, raug mob pob taws qis suav nrog:

  • Qib I yog ib feem kua muag ntawm cov leeg tsis muaj qhov ua haujlwm poob lossis tsis zoo. Tus neeg tseem tuaj yeem taug kev thiab hnyav hnyav ntawm qhov cuam tshuam. Koj yuav muaj qee qhov mob me me thiab pob me me.
  • Qib II yog qhov ua tsis tiav ntawm lub ligament lossis ligaments nrog kev ua haujlwm tsis zoo ib nrab, txhais tau tias nws nyuaj rau hnyav rau ntawm ko taw cuam tshuam thiab koj yuav xav tau tus ntoo khaub lig. Koj yuav muaj qee qhov mob me me, ua pob, thiab o. Koj tus kws kho mob kuj tseem yuav pom qee qhov kev txwv hauv koj qhov kev txav mus los.
  • Qib III yog qhov ua kom tiav thiab poob ntawm cov txheej txheem ntawm cov leeg. Tus neeg mob yuav tsis muaj peev xwm hnyav lossis taug kev yam tsis tau pab. Koj yuav muaj nqaij tawv heev thiab o loj heev.
Kho Ib Qho Pob Zeb Qub Kauj Ruam 2
Kho Ib Qho Pob Zeb Qub Kauj Ruam 2

Kauj Ruam 2. Ceev faj txog pob txha pob txha

Cov pob qij txha ib txwm cuam tshuam nrog ATFL ligament, uas ua kom ruaj khov pob taws thiab feem ntau raug mob los ntawm "dov" pob taws. Cov kev raug mob no yog "pob qij txha qis", tab sis koj kuj tseem yuav muaj "pob taws siab" sprain, tshwj xeeb tshaj yog tias koj yog ncaws pob. Qhov no cuam tshuam rau cov leeg sib txawv, syndesmosis, uas nyob saum toj pob qij txha. Koj yuav ntsib kev nqaij tawv tsawg thiab o nrog qhov raug mob no, tab sis yuav muaj mob ntau dua thiab siv sijhawm ntev dua.

Kho Ib Qho Pob Khov Qaug Kauj Ruam 3
Kho Ib Qho Pob Khov Qaug Kauj Ruam 3

Kauj Ruam 3. Ua raws koj tus kws kho mob cov lus qhia

Tom qab koj tau ntsuas koj lub pob taws o, koj yuav tsum ua raws koj tus kws kho mob txoj kev kho mob txhawm rau kho koj pob taws. Koj tus kws kho mob yuav pom zoo rau lub sijhawm so, icing, nrawm, thiab nce koj lub pob taws. Hu rau koj tus kws kho mob yog tias koj cov tsos mob hnyav dua lossis yog tias lawv tsis zoo dua lub sijhawm.

Nug txog kev kho lub cev yog tias koj raug mob hnyav. Kev kho lub cev tuaj yeem pab ua kom koj lub sijhawm kho kom zoo dua qub thiab ua kom lub zog qis tuaj yeem ua rau koj pob taws dua

Kho Ib Qho Pob Zeb Qaug Kauj Ruam 4
Kho Ib Qho Pob Zeb Qaug Kauj Ruam 4

Kauj Ruam 4. So koj pob taws rau ob lossis peb hnub tom qab qhov raug mob tshwm sim

Ua kom ntseeg tau tias koj pob taws tau so ntau txaus rau ob lossis peb hnub yuav pab ua kom koj lub sijhawm rov zoo. Qhov no txhais tau tias zam kev ua kis las lossis lwm yam kev tawm dag zog lub cev uas cuam tshuam rau lub siab pob taws. Tej zaum koj yuav tsum tau siv sijhawm so ntawm haujlwm yog tias koj muaj haujlwm uas koj xav tau nyob ntawm koj txhais taw rau feem ntau ntawm hnub ntawd.

Kho Ib Qho Pob Kws Qau Kauj Ruam 5
Kho Ib Qho Pob Kws Qau Kauj Ruam 5

Kauj Ruam 5. Ua kom koj pob taws khov

Siv dej khov rau koj pob taws rau 15-20 feeb ntawm ib lub sijhawm kom pab txo qhov o thiab txo qhov mob. Thaum koj tso dej khov rau ntawm koj lub pob taws, nws txo cov ntshav ntws mus rau thaj chaw yog li qhov o yuav nqes mus sai dua. Icing koj pob taws kuj tseem tuaj yeem pab koj daws qhov mob. Qhwv cov dej khov nrog phuam ua ntej nias nws tawm ntawm koj daim tawv nqaij.

Tom qab icing koj pob taws, tos txog ib teev ua ntej icing koj pob taws dua. Ntau dhau mus rau cov dej khov tuaj yeem ua rau daim tawv nqaij puas

Kho Ib Qho Pob Zeb Qaug Kauj Ruam 6
Kho Ib Qho Pob Zeb Qaug Kauj Ruam 6

Kauj Ruam 6. Muab koj txhais taw tso

Los ntawm kev zaws koj pob taws, koj yuav txwv kev txav ntawm koj pob taws. Compression txo qis o thiab nrawm kho lub sijhawm ib yam. Qhwv cov ntaub qhwv los yog cov cuab yeej sib zog nyob ib ncig ntawm qhov chaw raug mob.

  • Tshem tawm qhov nrawm thaum hmo ntuj. Kev tsaus ntuj hmo ntuj tuaj yeem ua rau tag nrho txwv cov ntshav ntws hauv ko taw thiab ua rau cov nqaij tuag.
  • Kinesio taping yog lwm daim ntawv ntawm kev sib zog uas tau pom los kho mob txo qis o. Nug koj tus kws kho mob lossis kws kho mob lub cev yog tias nws tau kawm tiav hauv cov txheej txheem no.
Kho Ib Qho Pob Zeb Qaug Kauj Ruam 7
Kho Ib Qho Pob Zeb Qaug Kauj Ruam 7

Kauj Ruam 7. Nce koj lub pob taws

Kev nce siab txwv cov ntshav ntws mus rau thaj chaw cuam tshuam, uas tuaj yeem pab txo qhov o. Koj tuaj yeem tsa koj lub pob taws thaum koj zaum lossis thaum koj pw. Siv ob peb tog hauv ncoo lossis pam los txhawb koj lub pob taws kom koj lub pob taws tau nce siab dua qib koj lub siab.

Kho Ib Qho Pob Kws Qau Kauj Ruam 8
Kho Ib Qho Pob Kws Qau Kauj Ruam 8

Kauj Ruam 8. Txhawb koj pob taws thaum nws rov zoo

Ua kom siab tawm ntawm koj pob taws los ntawm kev zam kev sawv ntawm nws yuav pab koj kom rov zoo dua. Koj tuaj yeem siv tus pas nrig lossis pas nrig txhawb koj tus kheej thaum koj xav taug kev. Nco ntsoov tias koj yuav tsum txhawb koj pob taws thaum nce thiab nqis ntaiv.

  • Thaum nce qib, ua thawj kauj ruam nrog koj txhais taw tsis raug mob. Lub cev noj qab nyob zoo xub pwg txhua lub nra ntawm lub cev thaum tawm tsam nrog lub ntiajteb txawj nqus hauv txoj kev no.
  • Thaum nqis qis, ua thawj kauj ruam nrog koj txhais taw raug mob. Qhov no tso cai rau lub ntiajteb txawj nqus los pab txhais ceg raug mob thaum nqis qis.
Kho Ib Qho Pob Zeb Qub Kauj Ruam 9
Kho Ib Qho Pob Zeb Qub Kauj Ruam 9

Kauj Ruam 9. Npaj rau lub sijhawm rov zoo li ntawm 10 hnub

Ua raws li koj tus kws kho mob cov lus qhia thiab nyob twj ywm ntawm koj lub pob taws raug mob yuav pab koj rov zoo, tab sis feem ntau nws siv sijhawm li 10 hnub rau tib neeg kom rov zoo los ntawm pob taws raug mob. Tsis txhob sim maj koj rov qab los yog koj tuaj yeem ua rau koj raug mob hnyav dua. Siv sijhawm so haujlwm yog tias tsim nyog thiab thov kev pab los ntawm cov phooj ywg thiab tsev neeg thaum koj rov zoo.

Ntu 2 ntawm 3: Siv Tshuaj Kho Mob kom txo qhov o

Kho Ib Qho Pob Zeb Qaug Kauj Ruam 10
Kho Ib Qho Pob Zeb Qaug Kauj Ruam 10

Kauj Ruam 1. Siv NSAIDs nrog koj tus kws kho mob pom zoo

Tham nrog koj tus kws kho mob txog kev noj NSAIDs los pab koj daws qhov mob thaum koj rov zoo. Cov tshuaj tsis-steroidal anti-inflammatory (NSAIDs) ua haujlwm los txo qhov o thiab txo qhov mob los ntawm koj pob taws raug mob. Cov NSAIDs uas yuav tom khw muaj xws li ibuprofen (Advil lossis Motrin) lossis naproxen (Naprosyn).

Tham nrog koj tus kws kho mob ua ntej siv NSAIDs yog tias koj muaj teeb meem plawv, keeb kwm mob plab, ntshav siab, mob raum, lossis ntshav qab zib

Kho Ib Qho Pob Khov Qaug Kauj Ruam 11
Kho Ib Qho Pob Khov Qaug Kauj Ruam 11

Kauj Ruam 2. Nug koj tus kws kho mob txog celecoxib

Celecoxib (Celebrex®) ua haujlwm zoo los txo qhov mob los ntawm pob taws raug mob. Qhov no yog vim nws tswj hwm kev tsim cov prostaglandins, uas ua rau mob. Koj yuav xav tau daim ntawv yuav tshuaj los ntawm koj tus kws kho mob rau cov tshuaj no. Koj yuav tsum noj celecoxib tom qab noj mov, vim tias noj nws ntawm lub plab khoob tuaj yeem ua rau mob plab.

Kho Ib Qho Pob Khov Qaug Kauj Ruam 12
Kho Ib Qho Pob Khov Qaug Kauj Ruam 12

Kauj Ruam 3. Tham nrog piroxicam nrog koj tus kws kho mob

Piroxicam ua haujlwm los ntawm kev txwv kev tsim prostaglandin. Nws muaj daim ntawv sublingual uas yaj hauv qab tus nplaig thiab mus ncaj qha rau cov ntshav kom nws txo qis o sai.

Kho Ib Qho Pob Khov Qaug Kauj Ruam 13
Kho Ib Qho Pob Khov Qaug Kauj Ruam 13

Kauj Ruam 4. Tham nrog koj tus kws kho mob txog kev phais mob uas yog qhov kawg

Kev kho phais tsis tshua ua tiav rau pob txha pob txha. Nws tsuas yog ua tiav hauv pob taws pob txha uas tsis teb rau lub hlis ntawm kev rov kho thiab kho mob. Yog tias koj pob qij txha tau nruj heev thiab tsis tau zoo dua tom qab lub sijhawm ntev ntawm kev kho kom rov zoo, nug koj tus kws kho mob yog tias qhov no yuav yog qhov kev xaiv zoo rau koj.

Ntu 3 ntawm 3: Txo Cov Kev Ua Si Uas Yuav Ua Rau Ua Phem

Kho Ib Qho Pob Khov Qaug Kauj Ruam 14
Kho Ib Qho Pob Khov Qaug Kauj Ruam 14

Kauj Ruam 1. Ua kom txias txias

Zam kev sov thaum koj pob taws rov zoo. Tshav kub ua kom cov ntshav ntws mus rau thaj tsam raug mob thiab ua rau mob hnyav ntxiv. Ua kom sov sov, saunas, thiab chav da dej tuaj yeem ua rau muaj kev phom sij ntau dua li qhov zoo hauv thawj peb hnub tom qab koj raug mob tshwm sim. Nyob kom deb ntawm cua sov thaum lub sijhawm no thiab lo rau qhov txias kom pab daws qhov mob thiab o.

Kho Ib Qho Pob Khov Qaug Kauj Ruam 15
Kho Ib Qho Pob Khov Qaug Kauj Ruam 15

Kauj Ruam 2. Tsis txhob haus cawv

Tsis txhob haus cawv thaum koj rov zoo. Dej cawv cawv qhib cov hlab ntsha hauv lub cev. Thaum koj cov hlab ntsha qhib, qhov o ntawm koj pob taws tuaj yeem ua rau mob hnyav dua. Kev haus cawv kuj tseem yuav ncua kev kho kom zoo, yog li nws yog lub tswv yim zoo kom zam nws thaum koj rov zoo.

Kho Ib Qho Pob Zeb Qaug Kauj Ruam 16
Kho Ib Qho Pob Zeb Qaug Kauj Ruam 16

Kauj Ruam 3. Khaws koj lub zog txav qis

Nyob deb ntawm kev khiav thiab lwm yam kev tawm dag zog lub cev kom paub tseeb tias koj pob taws zoo. Khiav thiab lwm yam kev ua kom lub cev muaj zog yuav tsuas yog ua rau tej yam tsis zoo. So tsawg kawg ib lub lim tiam ua ntej rov pib ua haujlwm.

Kho Ib Qho Pob Zeb Qaug Kauj Ruam 17
Kho Ib Qho Pob Zeb Qaug Kauj Ruam 17

Kauj Ruam 4. Tos kom zaws koj pob taws

Tsis txhob zaws koj pob taws tsawg kawg ib lub lim tiam. Thaum zaws qhov mob tam sim ntawd hauv koj pob taws yuav zoo li lub tswv yim zoo, muab koj pob qij txha zaws yuav tsuas yog ntxiv sab nraud rau koj qhov raug mob. Qhov siab sab nraud no yuav ua rau o o tuaj.

Pom zoo: