Txawm hais tias pob taws pob txha tsis suav tias yog kev raug mob hnyav, qhov mob thiab o tuaj nws ua rau tuaj yeem ua rau tsis zoo. Thaum pob taws raug mob los ntawm kev siv ntau dua lossis cuam tshuam loj, nws yog ib qho tseem ceeb uas yuav tau saib xyuas koj tus kheej thiab muab sijhawm rau nws kho kom raug. Feem ntau qee qhov so thiab kev saib xyuas hauv tsev yooj yim yuav pab koj txhais taw raug mob thiab zam kev raug mob yav tom ntej. Yog xav paub ntau ntxiv lossis raug mob pob taws dua, koj yuav xav nrhiav kws kho mob tshwj xeeb.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Kho Bruise hauv Tsev
Kauj Ruam 1. Tsis txhob taug kev lossis sawv ntawm ko taw raug mob kom txog thaum nws tsis mob ntxiv lawm
Txoj kev kho zoo tshaj plaws rau pob taws pob txha yog nyob ntawm koj txhais taw. Los ntawm muab sijhawm rau so, koj yuav tso cai rau koj lub cev kom zoo.
- Feem ntau cov nqaij me me yuav tsum pib zoo dua tom qab 2 txog 3 hnub, tab sis qee qhov mob yuav nyob ntev li ob peb lub lis piam lossis ntau xyoo yog tias ua los ntawm kev raug mob hnyav dua.
- Yog tias koj tsis tuaj yeem so thiab koj yuav tsum txav mus los, sim siv tus ntoo khaub lig lossis lub hauv caug taw taw kom mus ncig tsis tas yuav hnyav koj txhais taw.
- Yuav cov cuab yeej pab no ntawm lub khw muag khoom kho mob lossis chaw muag tshuaj, lossis koj tuaj yeem xa khoom tuaj rau koj yog tias koj mus yuav online.
Kauj Ruam 2. Noj ibuprofen lossis acetaminophen kom yooj yim rau koj qhov mob
Cov tshuaj uas siv tshuaj tom chaw muag tshuaj no muaj kev nyab xeeb siv tau thaum noj raws li lawv cov lus qhia. Ob qho kev xaiv tuaj yeem txo qhov mob, tab sis ibuprofen kuj tseem tuaj yeem txo qhov mob. Ua raws cov lus qhia ntawm cov tshuaj koj xaiv. Tham nrog koj tus kws kho mob lossis kws muag tshuaj nrog cov lus nug txog cov kev xaiv no.
Tsis txhob noj cov tshuaj no ntau tshaj 10 hnub. Tham nrog koj tus kws kho mob yog tias koj tus mob tsis zoo tom qab 3 hnub lossis yog tias koj qhov mob hnyav zuj zus
Kauj Ruam 3. Khov koj lub luj taws rau 20 feeb txhua 2-3 teev kom txo qhov o
Qhwv ib lub hnab khov, khov nab kuab, lossis ib lub hnab khov nab kuab, hauv phuam. Muab pob taws rau saum cov dej khov qhwv thiab tawm mus, so nws maj mam, li 20 feeb. Tshem tawm thiab rov ua dua raws li xav tau txhua txhua 2 txog 3 teev.
- Tham nrog koj tus kws kho mob yog tias koj lub pob taws tsis pom tias muaj kev txhim kho tom qab 2-3 hnub vim qhov no tuaj yeem yog ib qho cim ntawm kev raug mob hnyav dua.
- Ua lwm txoj hauv kev, koj tuaj yeem tsau koj lub luj taws mus txog 20 feeb hauv dej khov. Tshem koj pob luj taws los ntawm dej txhua ob peb feeb kom paub tseeb tias nws tsis txias dhau.
Kauj Ruam 4. Hnav khau nrog 2–3 cm (0.79–1.18 in) pob taws kom txo tau qhov siab
Txawm hais tias nws yuav zoo li tsis yooj yim sua thaum xub thawj, hnav ib nkawm khau uas tsis muaj luj taws tuaj yeem pab txo qis ntawm koj pob taws. Los ntawm kev hloov koj lub cev qhov hnyav mus rau tom ntej, mus rau lub pob ntawm koj txhais taw, txoj hauv kev no tuaj yeem pab yooj yim koj rov qab mus rau koj txhais taw thaum qhov mob hnyav tshaj plaws ntawm koj tau raug kho.
Siv cov cushioned ntxig los muab kev txhawb nqa ntxiv rau koj ob lub pob taws mob thiab pob ntawm koj txhais taw, uas tej zaum yuav hnyav dua li ib txwm thaum koj raug mob
Kauj Ruam 5. Sim maj mam ncab kom txo qhov mob thiab nruj
Zaum hauv av nrog koj ob txhais ceg nthuav tawm ncaj rau ntawm koj xub ntiag. Tuav ib txoj phuam ntawm ob qhov kawg, ntsaws qhov nruab nrab ib puag ncig cov pob ntawm koj txhais taw. Rub rov qab maj mam rub koj txhais taw. Tso tawm thiab rov ua dua raws li qhov tsim nyog.
Ntxiv rau koj pob taws pob txha, cov leeg hauv koj txhais taw thiab pob taws yuav muaj kev nruj vim qhov koj raug mob
Kauj Ruam 6. Siv pob luj los yog khob los txo qhov siab ntawm qhov sawv ntsug
Koj tuaj yeem yuav cov ntaub qhwv los yog khob ntawm lub tsev muag tshuaj lossis online. Cov cuab yeej no txo qis kev sib cuag thiab ua rau koj lub pob ntseg hnov thaum koj taug kev. Txoj hauv kev zoo tshaj los kho pob txha pob txha yog nyob ntawm koj txhais taw. Txawm li cas los xij, thaum koj pib taug kev ntawm nws dua cov ntaub ntawv no tuaj yeem hnav sab hauv koj nkawm khau txhawm rau txhawm rau koj lub luj taws.
- Pob luj taws yeej tseem zoo muab lub ncoo thaum cuam tshuam ntawm koj pob taws thiab hauv av thaum koj taug kev.
- Lub khob pob luj ua haujlwm zoo ib yam, tshwj tsis yog tias nws tau tsim los rau nkhaus nraub qaum thiab ob sab ntawm koj pob taws me ntsis, uas tuaj yeem muab kev txhawb nqa ntxiv thaum koj rov zoo.
- Ib txwm hnav cov no ntawm ob txhais taw vim tias tsuas yog hnav kev txhawb nqa ntawm ib sab yuav faib koj qhov hnyav tsis xwm yeem.
Kauj Ruam 7. Muab koj lub luj taws nrog 1⁄2 hauv (1.3 cm) daim kab xev kho mob kom pab daws qhov mob.
Kev qhwv lub pob taws nrog daim kab xev kho mob ua haujlwm zoo ib yam rau pob luj taws lossis khob, tshwj tsis yog nws tuaj yeem ua tus kheej thiab hnav txawm tias thaum koj tsis hnav khau. Los ntawm kev muab cov ntaub qhwv rau ntawm cov ntaub so ntswg ib puag ncig pob taws, koj tuaj yeem txo qhov mob thiab pab ua kom lub pob taws lub pob tw rog ruaj khov thaum nws zoo.
- Muab ib daim kab xev uas sau los ntawm nruab nrab ntawm koj txhais ko taw ib puag ncig hauv qab ntawm pob taws mus rau ib nrab ntawm koj txhais taw ntawm lwm sab.
- Taw cov ntiv taw maj mam nce mus. Siv 3 hauv (7.6 cm) daim kab xev, qhwv koj pob taws kom nruj thaum pib ntawm lub pob luj taws sab nraud ntawm koj txhais taw mus rau koj sab.
- Txuas ntxiv thaum koj txav mus rau hauv qab ntawm pob taws, sib tshooj cov kab xev me ntsis kom tsis txhob muaj qhov khoob ntawm daim. Tawm txog 1⁄4–1⁄2 hauv (0.64-1.27 cm) ntawm koj pob taws tsis pom nyob hauv qab.
- Ruaj ntseg txhua daim kab xev nrog daim kawg ntev kawg (kwv yees li 6 hauv (15 cm) hauv qhov ntev) qhwv ncig sab nraud ntawm ko taw.
Kauj Ruam 8. Sim zaws tus kheej ib hnub ib hnub kom txo koj pob taws mob
Siv cov ntaub qhwv ntawm koj cov ntiv tes lossis tus ntiv tes xoo kom maj mam rub koj nraub qaum lossis hauv qab koj pob taws. Stroke rov qab thiab dhau los ntawm thaj chaw kom ua rau cov ntshav ntws thiab pab daws qhov mob. Rub koj lub luj taws rau 3-6 feeb ntawm lub sijhawm.
- Qhov no yuav ua rau qee qhov tsis xis nyob, yog li tsum tsis txhob txhuam koj pob taws yog tias nws mob.
- Tsis txhob nias nrawm heev hla thaj chaw.
Txoj Kev 2 ntawm 2: Mus ntsib Koj Tus Kws Kho Mob
Kauj Ruam 1. Teem caij mus ntsib koj tus kws kho mob
Yog tias koj qhov mob hnyav zuj zus lossis yog tias nws tsis tau zoo dua nrog kev saib xyuas hauv tsev tom qab 3 txog 5 hnub, tom qab ntawd koj yuav tsum muaj koj tus kws kho mob tshuaj xyuas nws. Hu rau koj tus kws kho mob ib txwm thiab piav qhia vim li cas koj thiaj xav pom.
Nyob ntawm seb koj tus kws kho mob pom li cas thaum kuaj mob, lawv yuav xav xa koj mus rau kws kho mob lossis kws kho mob lub cev. Cov no yog cov kws kho mob tshwj xeeb hauv cov teeb meem ko taw thiab txav mus los
Kauj Ruam 2. Tswj cov xwm txheej hnyav dua
Muaj ntau qhov laj thawj yog vim li cas koj pob taws yuav mob. Txawm hais tias nws yog "tsuas yog nqaij tawv," tej zaum yuav muaj qhov laj thawj uas koj tus kws kho mob tuaj yeem kuaj mob. Yog tias koj lub pob taws raug mob rov qab los lossis tsis ploj mus ntawm nws tus kheej, koj tus kws kho mob yuav xav tau los txiav txim siab qhov ua rau pob txha puas, pob txha pob txha pob txha, lossis mob caj dab.
Koj tus kws kho mob tuaj yeem xaj xoo hluav taws xob lossis MRI txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm
Kauj Ruam 3. Ua raws li kev tshuaj xyuas
Tus kws kho mob lub cev tuaj yeem pab koj txheeb xyuas cov teeb meem nrog koj txoj kev taug, lossis koj mus kev li cas, uas tuaj yeem pab txhawb kev mob pob taws rov qab. Tus kws kho mob lub cev yuav tshuaj xyuas lub cev thiab ntsuas qhov pom ntawm koj txoj kev taug thaum koj taug kev lossis khiav. Lawv kuj tseem tuaj yeem siv cov ntsuas hluav taws xob txhawm rau khaws cov ntaub ntawv hais txog kev siab thiab quab yuam ntawm qhov sib txawv ntawm koj txhais taw thaum koj taug kev. Muaj txawm tias cov cuab yeej siv tau uas koj tuaj yeem siv los sau cov ntaub ntawv nyob rau lub sijhawm ntev dua.
- Koj tus kws kho mob lub cev tuaj yeem tham nrog koj txog txoj hauv kev zoo tshaj plaws rau kev tshuaj xyuas koj lub qhov rooj.
- Yog pom muaj teeb meem, lawv tuaj yeem pab koj rov kho koj tus kheej kom taug kev thiab khiav yam tsis muaj kev nyuaj siab rau koj pob taws.
Lub tswv yim
Tsis txhob mus barefoot los yog hnav khau tiaj tus. Txawm hais tias nws yuav zoo li lub tswv yim zoo kom tsis txhob khau, taug kev ntawm ko taw liab qab lossis hauv khau uas tsis muaj kev txhawb nqa tuaj yeem ua rau koj mob ntau ntxiv. Thaum koj rov zoo, hnav cov khau txhawb nqa nrog cov ntaub npog thaum koj taug kev lossis sawv ntsug
Citations thiab Qhov Chaw
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- Https://youtu.be/nQtkwfJrhXo?t=1
- Https://youtu.be/DTmcVzrka1Q?t=28
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- Https://youtu.be/DTmcVzrka1Q?t=127
- Https://youtu.be/DTmcVzrka1Q?t=147
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- ↑ https://www.forbes.com/sites/leebelltech/2018/09/30/running-tech-what-is-a-gait-analysis-and-why-should-every-runner-have-one/# 5743b4a479 wb
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