Cov kws tshaj lij pom zoo bursitis feem ntau txhim kho nyob ze cov pob qij txha uas koj txav mus nyob hauv qhov rov ua dua, yog li so koj ob txhais tes yuav pab koj kho tau. Txawm li cas los xij, tej zaum koj yuav muaj qhov mob ntawm qhov mob, txhav, liab, thiab o tuaj ncig koj qhov mob sib koom. Trochanteric bursitis tshwm sim thaum koj muaj mob hauv lub hnab ntim dej (hu ua bursa) uas ua rau lub hauv caug sib koom ua ke qhov twg koj tus femur txuas rau koj lub plab. Kev tshawb fawb qhia tias tus mob no tuaj yeem ua rau mob hauv koj lub duav thiab ncej puab ntawm koj sab cuam tshuam, uas tuaj yeem ua rau hnyav dua tom qab zaum, pw, lossis ua haujlwm. Thaum qhov mob tuaj yeem ua rau ntxhov siab, nws muaj peev xwm tswj hwm koj tus mob bursitis.
Cov kauj ruam
Ntu 1 ntawm 4: Hloov Kev Ua Si thiab Ua Si
Kauj Ruam 1. Tsis txhob siv kev raug mob ntau dhau
Ib qho ntawm cov laj thawj tseem ceeb ntawm bursitis ntawm lub duav, lossis lwm qhov sib koom ua ke loj, yog cov lus rov ua dua uas ua rau cov leeg txhaws thiab ua rau lub hauv paus pob bursa. Qhov no tuaj yeem tshwm sim nrog kev dhia ntau dhau, caij tsheb kauj vab, nce ntaiv, ncaws lossis sawv, tshwj xeeb yog ntawm cov tawv tawv. Yog li ntawd, tsis txhob ua nws ntau dhau ntawm kev ua haujlwm lossis thaum qoj ib ce.
- Khiav ntawm qhov chaw softer (xws li nyom lossis treadmill) yog tias koj yog jogger. Txo koj cov nqi mais yog tias koj pib hnov mob hauv siab.
- Koj yuav xav tau kho koj lub rooj zaum tsheb kauj vab thiab/lossis raug ncua zoo dua yog tias kev caij tsheb kauj vab ua rau mob pob txha.
- Yog tias koj sawv ntsug ntev li tus neeg khaws nyiaj lossis ib yam zoo sib xws, tso cov roj hmab los yog cushioned lev rau hauv pem teb ntawm koj thaj chaw ua haujlwm los ua qhov poob siab.
Kauj Ruam 2. Xyaum ua haujlwm zoo
Lwm qhov laj thawj tseem ceeb ntawm pob txha bursitis yog lub cev tsis zoo. Yog tias koj ib txwm khoov rau ib sab thaum sawv ntsug, ib txwm hla koj txhais ceg thaum zaum, muaj scoliosis (nkhaus) hauv koj lub nraub qaum, raug mob los ntawm pob tw lossis hauv caug mob caj dab, muaj ko taw tiaj tus, thiab/lossis muaj ceg luv, tom qab ntawd koj muaj ntau dua yuav ua rau mob trochanteric bursitis.
- Nco ntsoov sawv thiab zaum ncaj, raws li leaning tso siab ntau rau ntawm pob qij txha koj ntsaws rau.
- Thaum ib txhais ceg luv dua li lwm qhov (vim yog raug mob ceg, mob caj dab lossis poob qis) nws cuam tshuam tsis zoo rau txoj kev koj taug kev, uas ua rau pob qij txha ua rau khaus.
- Cov khau orthotics (ntxig rau) tuaj yeem txhawb nqa koj ob txhais taw thiab kho kom luv luv ceg, uas txo qhov kev pheej hmoo ntawm pob txha pob txha.
Kauj Ruam 3. Xav txog kev koom nrog chav kawm yoga
Kev qoj ib ce thiab ncab cov leeg ib ncig ntawm koj lub hauv caug pob qij txha tuaj yeem pab txo qhov siab ntawm cov pob qij txha thiab cuam tshuam nrog bursa hnab. Cov ntaub ntawv maj mam ua yoga tuaj yeem txhim kho trochanteric bursitis los ntawm kev hloov pauv tau yooj yim thiab txo cov leeg nruj ib puag ncig pob qij txha. Nug ntawm koj lub chaw dhia ua si hauv zos, chaw hauv zej zog, pawg ntseeg lossis kws kho mob lub chaw ua haujlwm txog chav kawm yoga. Xwb, tshawb online rau cov kws qhia yoga tsim nyog thiab kos npe rau cov chav kawm pib.
- Ua ntej koom nrog chav kawm yoga, nug koj tus kws kho mob yog tias kev txav chaw puas tsim nyog rau koj kis mob bursitis. Tej zaum koj yuav tsum tau txwv qee yam qoj ib ce. Tus kws qhia yoga kuj tseem yuav paub txog yam yuav tsom mus rau thiab yam yuav tsum zam.
- Tsis txhob kawm "yoga kub" vim tias lawv yuav muaj zog heev thiab qhov kub siab tuaj yeem ua rau koj mob bursitis.
- Lwm yam kev tawm dag zog me me, xws li Pilates thiab Tai Chi, kuj tseem tuaj yeem txhim kho cov leeg / lub zog nyob ib puag ncig koj lub duav thiab txo qhov nro thiab mob tshwm sim los ntawm kev rov ua dua.
Ntu 2 ntawm 4: Tiv Thaiv Trochanteric Bursitis hauv Tsev
Kauj Ruam 1. Thov kev kho mob khaub thuas
Txij li thaum bursitis yog mob hnyav, siv dej khov (lossis qee yam txias) hla thaj chaw cuam tshuam pab txo qhov o thiab mob sib xws. Xav nyob ib puag ncig sab nraud ntawm koj lub duav / saum koj lub pob tw kom pom thaj chaw zoo tshaj plaws. Thov lub hnab ntim cov dej khov los yog cov dej khov rau thaj tsam li 15 feeb lossis kom txog thaum nws hnov mob. Rov ua ntawv thov peb txog tsib zaug txhua hnub lossis raws li xav tau.
- Yog tias koj tsis muaj dej khov hauv tsev, tom qab ntawd txiav txim siab siv lub hnab khov ntawm cov txiv hmab txiv ntoo lossis veggies raws li kev kho mob khaub thuas.
- Ib txwm npog cov dej khov thiab khov gel ntim nrog daim ntaub nyias nyias kom tsis txhob khov rau ntawm koj cov tawv nqaij.
Kauj Ruam 2. Noj tshuaj tiv thaiv kab mob
Ntxiv nrog rau kev kho mob khaub thuas, lwm txoj hauv kev los tiv thaiv qhov mob thiab mob ntawm bursitis yog los ntawm kev noj cov tshuaj tiv thaiv kab mob, xws li ibuprofen (Advil) lossis naproxen (Aleve). Noj cov tshuaj ua ntej ua tej yam dej num. Tshuaj yog kev daws teeb meem luv rau bursitis thiab yuav tsum tsis pub ntev tshaj li ob peb lub lis piam txhawm rau zam kev phiv.
- Cov kev mob tshwm sim los ntawm cov tshuaj tiv thaiv kab mob suav nrog mob plab, raws plab, tawv nqaij ua rau pom qhov muag tsis pom, thiab txo lub raum ua haujlwm.
- Noj cov tshuaj tiv thaiv kab mob nrog zaub mov thiab nug koj tus kws kho mob txog qhov tsim nyog noj - tsis txhob mus dhau qhov tshuaj pom zoo txhua hnub.
Kauj Ruam 3. Siv tus pas nrig
Thaum cuam tshuam nrog koj li trochanteric bursitis, koj yuav xav tso siab rau cov cuab yeej txhawb nqa, xws li tus pas nrig taug kev. Kev siv tus pas nrig taug kev ib ntus yuav txo qhov siab ntawm koj lub duav thiab pab koj tiv thaiv qhov mob thiab mob. Siv tus pas nrig ntawm ib sab ntawm pob txha bursitis rau kev txhawb nqa thaum koj taug kev thiab sawv ntsug. Xyuas kom tseeb tias koj tus pas nrig yog qhov zoo - koj yuav tsum tuaj yeem nthuav koj lub luj tshib thaum koj tus pas nrig txhawb koj qhov hnyav.
- Yog tias ob lub duav tau mob nrog bursitis, uas yog qhov txawv txav, txiav txim siab siv tus pas nrig lossis tus neeg taug kev txhawb nqa es tsis txhob siv tus pas nrig.
- Canes tuaj yeem yuav tau raws li cov chaw muag tshuaj feem ntau thiab cov khw muag khoom kho mob. Nug koj tus kws kho mob lossis kws kho lub cev kom paub ntau ntxiv.
Kauj Ruam 4. Poob qhov hnyav
Poob qhov hnyav tsis yog kho lub sijhawm luv kom tuaj yeem tiv nrog trochanteric bursitis, tab sis nws tuaj yeem ua qhov sib txawv loj hauv kev mus ntev, tshwj xeeb tshaj yog tias koj qhov bursitis mob ntev thiab rov tshwm sim dua. Qhov hnyav ntawm lub cev hnyav ua rau muaj kev nyuaj siab ntau ntxiv rau ntawm pob qij txha thiab ua rau muaj kev pheej hmoo ntawm mob caj dab thiab pob txha pob txha txhim kho - qhov tseem ceeb txaus ntshai rau pob txha bursitis.
- Ib qho kev tawm dag zog hnyav (xws li taug kev) zoo li mob heev nrog bursitis, yog li txiav txim siab ua luam dej raws li kev ua kom poob phaus vim tias koj lub cev tsis muaj qhov hnyav ib zaug hauv dej.
- Ntxiv nrog rau kev hlawv ntau calories nrog kev tawm dag zog, koj yuav tsum tau siv cov calories tsawg dua los ntawm kev noj zaub mov kom muaj txoj hauv kev zoo tshaj kom poob phaus.
- Noj cov veggies tshiab, ntses ntshiv, mis nyuj muaj roj tsawg thiab cov nplej tag nrho. Zam cov zaub mov tiav. Haus dej ntau dua thiab tsawg dua dej qab zib thiab haus dej haus zog.
Ntu 3 ntawm 4: Tau Txais Kev Kho Mob rau Trochanteric Bursitis
Kauj Ruam 1. Tham nrog koj tus kws kho mob txog kev txhaj tshuaj steroid
Yog tias koj lub duav mob bursitis tsis ploj mus li ob peb lub lis piam thiab tsis tau zoo dua nrog kev saib xyuas hauv tsev, tom qab ntawd koj tus kws kho mob tuaj yeem pom zoo txhaj tshuaj corticosteroid ncaj qha rau hauv pob tw bursa kom txo qhov mob thiab mob. Kev txhaj tshuaj Corticosteroid, xws li triamcinolone, methylprednisolone lossis cortisone, yog cov muaj zog tiv thaiv kab mob uas ua sai sai.
- Kev txhaj tshuaj raug muab tso rau hauv koj tus kws kho mob lub chaw haujlwm thiab feem ntau yog ib qho nws yuav siv rau kev nrawm nrawm uas tuaj yeem siv tau ntau lub hlis lossis daws qhov teeb meem tag nrho.
- Yog tias tus kab mob bursitis rov qab los, tuaj yeem txhaj tshuaj ntxiv lossis ob zaug, tab sis ob peb lub hlis nruab nrab ntawm kev kho mob tau pom zoo kom txo qis kev pheej hmoo ntawm kev phiv.
- Cov kev mob tshwm sim los ntawm kev txhaj tshuaj corticosteroid suav nrog cov leeg nqaij/cov leeg tsis muaj zog, kis mob hauv ib cheeb tsam, khaws dej thiab nce phaus, thiab txo qis kev ua haujlwm ntawm lub cev tiv thaiv kab mob.
Kauj Ruam 2. Tau txais kev xa mus rau kev kho lub cev
Yog tias koj tus kws kho mob tsis pom zoo kom txhaj tshuaj steroid (lossis lawv tsis tau pab ntau npaum li cas), tom qab ntawd nws yuav zoo li yuav xa koj mus rau tus kws kho mob lub cev kom nws tuaj yeem qhia koj txog kev tawm dag zog tshwj xeeb kom ntxiv dag zog rau koj lub duav sib koom thiab qhia koj ntau yam ncab los txhim kho kev yoog raws. Tus kws kho mob lub cev kuj tseem tuaj yeem siv tshuaj kho mob ultrasound ntawm koj lub duav sib koom, uas tuaj yeem txo cov tsos mob thiab muaj peev xwm ua rau lub qhov txhab tawg.
- Tus kws kho mob lub cev tseem yuav tsom mus rau IT Band ncab thiab ntxiv dag zog raws li qhov no yog thawj qhov ua rau mob bursitis ntawm ntau dua trochanter.
- Kev kho lub cev feem ntau yuav tsum tau siv peb zaug hauv ib lub lis piam rau peb mus rau plaub lub lis piam txhawm rau ua qhov cuam tshuam loj ntawm pob txha pob txha.
- Thaum koj tau kawm cov kev tawm dag zog thiab nthuav dav rau koj lub duav, koj tuaj yeem txuas ntxiv hauv tsev yog tias lawv ua tau zoo.
Kauj Ruam 3. Xav txog kev phais ua qhov kawg
Qee zaum nrog mob hnyav thiab tawv ncauj ntawm trochanteric bursitis, kev phais yuav tsim nyog. Kev kho phais mob ntawm trochanteric bursitis feem ntau suav nrog qhib vs arthroscopic debridement (tshem tawm) ntawm bursa, ua kom ntev ntawm IT band, lossis qhib qhov rooj ntawm IT band kom tiv thaiv kev sib txhuam ntawm IT band thiab ntau dua trochanter nws tus kheej.
Ntu 4 ntawm 4: Txheeb Xyuas Cov tsos mob tshwm sim
Kauj Ruam 1. Saib rau mob sab hauv qab
Cov tsos mob tseem ceeb ntawm trochanteric bursitis yog ntse thiab raug mob sab nraum (ib sab) ib feem ntawm koj lub duav, ze koj lub pob tw sab saud. Nws tuaj yeem txhim kho nyob rau ib hnub lossis ob hnub, feem ntau yog vim siv ntau dhau lossis qee yam xwm txheej, xws li poob ntawm koj lub duav.
- Muaj tiag tiag ob qho bursa hauv koj lub duav sib koom. Qhov feem ntau ua rau mob yog ib qho npog ntau dua trochanter.
- Lwm lub hauv caug duav, hu ua iliopsoas bursa, nyob rau sab sab hauv ntawm lub duav sib txuas (sab hauv puab tsaig) thiab ua rau lub puab tais mob thaum nws mob.
Kauj Ruam 2. Txheeb xyuas qhov mob ntawm lub ntsag uas mob ntxiv tom qab ua haujlwm
Qhov mob ntawm pob tw bursitis feem ntau zoo nkaus li zoo thaum koj sawv thaum sawv ntxov (piv txwv tias koj tsis ua rau nws tsaus ntuj los ntawm kev tso nws), tab sis ib txwm tsis zoo nrog txhua yam haujlwm uas cuam tshuam nrog kev taug kev, khiav lossis nqa thiab sib tw. Tias yog vim li cas icing, ncab thiab popping tshuaj tiv thaiv kab mob yuav tsum tau ua txhua yam ua ntej thaum sawv ntxov los tawm tsam cov tsos mob.
- Mob hauv siab nrog qee yam kev ua haujlwm kuj tseem tuaj yeem ua rau mob (mob rheumatoid) mob caj dab, uas yog bursitis qee zaum tsis meej pem rau.
- Nrog ob qho rheumatoid thiab osteoarthritis ntawm lub ntsag, koj yuav hnov mob thiab txhav thaum sawv ntxov. Nws tau hais ntau dua hauv kev mob caj dab rheumatoid, kav ntev dua 30 feeb tom qab sawv ntxov thaum sawv ntxov ua ntej yuav xoob, qhov twg nrog mob pob txha pob txha, txhav tsawg dua li 10-15 feeb tom qab sawv ntxov.
- Koj tus kws kho mob yuav xoo hluav taws xob ntawm koj lub duav kom pom lub luag haujlwm dab tsi (yog tias muaj) mob caj dab lossis kev puas tsuaj sib koom ua ke nrog koj tus mob bursitis.
Kauj Ruam 3. Saib rau lub hauv caug o
Lwm qhov cim tseem ceeb ntawm bursitis yog o lossis "boggy" kev xav nyob sab nraud ntawm lub duav sib koom uas tuaj yeem hnov thiab pom ntau zaus. Kev thawb rau sab nraud ntawm koj lub duav nrog koj cov ntiv tes yuav tsum ua rau mob thiab tawm qhov kev nkag mus rau ob peb feeb vim qhov o - qhov no zoo ib yam li pitting edema (o) uas tuaj yeem tsim hauv pob taws.
- Lub taub hau ntawm trochanter ntau dua tuaj yeem haum ze rau ntawm daim tawv nqaij, uas yog vim li cas qhov mob bursa tuaj yeem yooj yim hnov thiab pom.
- Hip bursitis qee zaum tsis meej pem nrog mob pob txha, lees paub tias bursitis tsis ua rau kub cev.
- Tsis txhob ua yuam kev loj npau npau, ua pob liab vog lossis ua pob rau bursitis. Bursitis feem ntau tsis ua rau tawv nqaij.
Lub tswv yim
- Thaum pw hauv hmo ntuj, pw ntawm koj nraub qaum lossis sab uas tsis kub hnyiab txhawm rau txo qhov mob thaum hmo ntuj.
- Yog tias koj muaj bursitis, tsis txhob ua rau nws hnyav dua los ntawm kev hla koj txhais ceg thaum koj zaum. Muab ob txhais taw tso rau hauv av thaum zaum.
- Ua ntej phais phais tuaj yeem ua rau khaus thiab ua rau mob bursitis.
