Kev nqhis dej cuam tshuam nrog tearing cov fibers hauv ligaments tuav cov pob txha ntawm koj cov pob qij txha nyob hauv qhov chaw. Sprains tuaj yeem ua rau mob hnyav, o, hloov xim, thiab tsis muaj kev txav mus los. Ligaments hauv pob qij txha kho tau sai, thiab tus txha nqaj feem ntau tsis tas yuav phais lossis lwm yam kev kho mob hnyav. Txawm li cas los xij, nws yog ib qho tseem ceeb txhawm rau kho tus mob sprain siv cov txheej txheem pab thawj zaug kom koj tuaj yeem kho sai dua.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Ua Thawj Kauj Ruam Hauv Kev Kho Mob
Kauj Ruam 1. Siv RICE txoj kev pom zoo los ntawm cov kws tshaj lij pabcuam thawj zaug
RICE sawv rau So, Dej khov, Hlais, thiab nce. Koom nrog txhua yam ntawm kev kho mob no kom rov zoo li qub thiab txo qhov pib mob thiab o.
Kauj Ruam 2. So qhov sib koom tes raug mob los ntawm tsis siv nws, tshwj tsis yog qhov tsim nyog kiag li
Kev so yog qhov tseem ceeb rau txoj kev kho kom zoo thiab kom tsis txhob raug mob los ntawm qhov raug mob. Yog tias koj yuav tsum siv kev sib koom tes (piv txwv li taug kev), ua li ntawd nrog kev ceev faj thiab txhawb nqa ntxiv.
- Siv tus pas nrig mus taug kev yog tias koj txha pob txha lossis lub hauv caug.
- Hnav ib txoj hlua rau lub dab teg lossis caj dab.
- Qhwv ib txoj hlua nyob ib ncig ntawm tus ntiv tes xoo lossis ntiv taw thiab muab nws txuas rau tus lej tom ntej ntawm nws.
- Tsis txhob zam txhua yam kev tawm dag zog lub cev, vim tias nws tau nrawm, tab sis zam kev siv ncaj qha ntawm kev sib koom tes raug mob tsawg kawg 48 teev lossis kom txog thaum qhov mob ploj mus.
- Yog tias koj koom nrog kis las, tham nrog koj tus kws qhia, tus kws qhia lossis kws kho mob txog thaum koj tuaj yeem rov qab mus ua kis las.
Kauj Ruam 3. Ua kom thaj tsam raug mob kom sai li sai tau
Siv lub pob khov los yog khov txias, siv qhov siab rau qhov raug mob mus txog 3 hnub kom txog thaum qhov o ploj mus.
- Siv txhua daim ntawv khov khov xws li khov nab kuab hauv lub hnab yas, ntim cov dej khov uas siv tau dua tshiab, phuam khov, lossis txawm tias lub hnab khov zaub hauv ib qho me me.
- Muab cov dej khov kho kho li ntawm 30 feeb ntawm koj qhov raug mob yog tias ua tau.
- Tsis txhob siv dej khov ncaj qha rau ntawm daim tawv nqaij-siv phuam lossis ntaub los tiv thaiv koj cov ntaub so ntswg.
- Rov ua dua cov dej khov lossis txias txias txhua 20-30 feeb txhua hnub.
- Tshem tawm cov dej khov lossis txias txias tom qab kho thiab cia koj cov tawv nqaij rov qab mus rau qhov kub thiab txias ua ntej hloov pauv tom ntej.
- Siv cov dej khov lossis txias txias ntev txaus uas koj pib hnov qhov mob thiab ua rau me ntsis loog-qhov no yuav yog 15-20 feeb-uas yuav pab txo qhov mob.
Kauj Ruam 4. Muab cov ntaub qhwv los qhwv los yog qhwv
Qhov no yuav ua rau thaj tsam raug mob tiv thaiv thiab txhawb nqa.
- Qhwv qhov sib koom ua ke kom nruj tab sis tsis nruj npaum li koj txhais tes yuav loog lossis tingly.
- Siv txoj hlua khi rau pob taws, uas yuav muaj txiaj ntsig zoo dua li ntaub qhwv lossis qhwv.
- Saib rau cov ntaub qhwv los yog qhwv kom muab kev txhawb nqa zoo tshaj plaws thiab hloov pauv tau.
- Nrhiav daim kab xev txhawb nqa ua lwm txoj hauv kev rau ntaub qhwv yog tias tsim nyog.
- Ntsib nrog koj tus kws kho mob lossis tus kws muag tshuaj yog tias koj tsis paub tseeb tias yuav qhwv dab tsi los yog yuav siv nws li cas.
Kauj Ruam 5. Ua kom siab sib koom ua ke saum koj lub siab, yog tias ua tau
Kev nce siab pab txo qis lossis tiv thaiv kev o. Sim ua kom lub cev raug mob ua ntu zus rau 2 txog 3 teev nyob rau ib hnub.
- Zaum los yog pw nrog lub hauv caug raug mob lossis pob taws tau nce rau ntawm lub ncoo.
- Siv txoj hlua khi rau lub dab teg lossis caj dab kom coj tus ceg ntoo siab dua lub plawv.
- Pw nrog koj txhais caj npab lossis txhais ceg raug mob ntawm 1-2 hauv ncoo yog tias koj tuaj yeem ua tau.
- Tsa qhov raug mob mus rau qib zoo ib yam li koj lub siab yog tias tsis nce siab ntxiv.
- Ceev faj ntawm ib qho kev xav ntawm loog lossis tingling thiab hloov chaw koj qhov kev raug mob yog tias koj ua; sab laj nrog kws kho mob yog tias qhov no txuas ntxiv.
Kauj Ruam 6. Kho koj qhov raug mob nrog cov tshuaj yuav tom khw
Cov no tuaj yeem pab kho qhov mob thiab mob tshwm sim los ntawm koj tus txha nqaj qaum. Txawm li cas los xij, zam kev siv tshuaj aspirin, vim qhov no txhawb nqa ntshav thiab tuaj yeem ua rau muaj teeb meem thiab ua rau tawv nqaij tawv heev. Saib rau NSAIDS suav nrog ibuprofen (piv txwv li, Advil) lossis Aleve, uas feem ntau pom zoo rau kev txhaws vim lawv cov tshuaj tiv thaiv kab mob. Koj tseem tuaj yeem noj cov tshuaj acetaminophen (piv txwv li, Tylenol) cov tshuaj rau qhov mob.
- Tham nrog kws kho mob lossis kws muag tshuaj rau qhov ntau npaum li cas thiab cov khoom lag luam zoo tshaj plaws rau koj.
- Nug tus kws kho mob lossis kws muag tshuaj txog kev noj cov tshuaj no yog tias koj twb tau noj lwm cov tshuaj lawm.
- Ua raws daim ntawv lo khoom rau ntau npaum li cas thiab zaus.
- Ceev faj txog qhov muaj peev xwm tshwm sim ntawm cov tshuaj yuav tom khw. >.
- Siv tshuaj kho mob ua ke nrog txhua yam ntawm kev kho RICE.
Kauj Ruam 7. Kho koj qhov mob los ntawm kev kho homeopathic
Txawm hais tias cov kev kho mob no tsis muaj pov thawj tshawb fawb los pab daws qhov mob, ntau tus neeg pom lawv pab tau.
- Cov txuj lom hu ua turmeric tau paub txog nws cov tshuaj tiv thaiv kab mob-sib tov 2 diav nrog 1 tablespoon ntawm kua txiv qaub thiab qee cov dej rau hauv cov tshuaj txhuam thiab siv nws rau qhov sib koom tes raug mob, tom qab ntawd qhwv nrog ntaub qhwv rau ob peb teev.
- Nrhiav cov ntsev epsom ntawm koj lub tsev muag tshuaj-sib tov ib khob ntsev nrog dej sov hauv lub tub lossis lub thoob, cia lawv yaj, thiab tsau qhov sib koom tes raug mob li 30 feeb txog ob peb zaug hauv ib hnub.
- Tshaj tawm cov tshuaj ntsuab arnica salve lossis qab zib (muaj nyob ntawm cov chaw muag tshuaj) ntawm qhov sib koom tes raug mob kom txo qhov mob thiab o ntxiv nrog rau nce kev ncig; qhwv nrog daim ntaub qhwv tom qab siv.
Kauj Ruam 8. Tsis txhob ua qee yam dej num uas yuav ua rau muaj teeb meem ntxiv
Rau thawj 72 teev tom qab koj raug mob, nws yog qhov tseem ceeb kom ceev faj tshwj xeeb.
- Khaws tawm ntawm cov dej kub-tsis muaj dab da dej kub, da dej kub, saunas, lossis tso cua sov.
- Tsis txhob haus cawv, vim nws nce o thiab ntshav thiab ua kom qeeb.
- So ib ce los ntawm kev tawm dag zog ib yam li khiav, caij tsheb kauj vab, thiab lwm yam kis las zoo sib xws.
- Txuag qhov kev zaws kom txog thaum kho kom zoo, vim nws tuaj yeem txhawb kev o thiab los ntshav.
Txoj Kev 2 ntawm 2: Nrhiav Kev Kho Mob
Kauj Ruam 1. Mus ntsib kws kho mob yog tias qhov kev raug mob tsis zoo dua hauv 72 teev lossis yog tias koj pom cov tsos mob ntawm pob txha tawg
Txhua yam dhau qhov yooj yim sprain yuav tsum tau tshuaj xyuas los ntawm kws kho mob.
- Hu rau kev pab kho mob yog tias koj tsis tuaj yeem hnyav ib leeg ntawm qhov raug mob, vim nws tuaj yeem yog ib qho cim ntawm qhov mob hnyav tshwj xeeb lossis pob txha tawg.
- Zam kev sim tawv nws tawm-nws tsis tsim nyog muaj kev pheej hmoo yog tias kev raug mob hnyav dua li qhov koj xav.
- Tsis txhob sim tshuaj xyuas koj qhov kev raug mob ntawm koj tus kheej.
- Nrhiav tswv yim kho mob kom tsis txhob raug kev txom nyem ntev thiab/lossis ntau qhov raug mob thiab mob los ntawm qhov qub.
Kauj Ruam 2. Nco tseg cov tsos mob ntawm cov pob txha tawg
Ntau tus yam ntxwv yog cov tsos mob ntawm kev so thiab cov neeg raug mob thiab/lossis lawv tus neeg saib xyuas yuav tsum xav txog lawv. Yog tias koj muaj ib yam ntawm cov tsos mob no, koj yuav tsum tau mus ntsib kws kho mob.
- Pom tias tsis muaj peev xwm txav tau qhov sib koom tes los yog txhais ceg raug mob.
- Ceev faj txog kev loog, tingling, lossis mob loj heev hauv qhov raug mob.
- Saib rau qhov qhib qhov txhab cuam tshuam nrog kev raug mob.
- Nco qab seb koj puas hnov lub suab nrov nrov thaum koj raug mob.
- Saib xyuas qhov sib koom tes los yog txhais ceg kom deformity.
- Nco tseg tias muaj qhov ua rau cov pob txha tshwj xeeb hauv qhov sib koom ua ke (taw tes rhiab) lossis qhov nqaij ntuag tseem ceeb rau thaj chaw.
Kauj Ruam 3. Saib xyuas qhov raug mob rau cov tsos mob ntawm tus kab mob
Txhua yam lus qhia ntawm kev kis mob yuav tsum tau kho tam sim ntawd kom nws tsis txhob kis thiab ua rau koj mob.
- Saib rau qhov qhib qhov txhab lossis tawv nqaij nyob ib ncig ntawm qhov raug mob uas tuaj yeem ua rau kis mob.
- Ceev faj ntawm kev ua npaws hauv thawj teev mus rau ob peb hnub ntawm koj raug mob.
- Txheeb xyuas qhov sib koom tes los yog txhais ceg raug mob rau cov cim ntawm liab lossis kab liab liab tawm ntawm qhov chaw raug mob.
- Hnov qhov chaw raug mob kom sov lossis nce o, yog ib qho cim qhia tias kis mob.
