Pob luj taws yog tshwm sim ntau zaus. Spurs tshwm sim thaum lub pob txha loj hlob tuaj ntawm cov pob txha ntawm pob taws. Lawv feem ntau cuam tshuam nrog plantar fasciitis, uas yog qhov mob ntawm plantar fascia ligament. Nov yog cov ntaub so ntswg uas nthuav tawm hauv qab ib leeg ntawm koj txhais taw uas txuas rau pob taws. Pob luj taws tsis yog tsuas yog ua rau plantar fasciitis, tab sis ntau dua 50% ntawm cov neeg mob uas muaj qhov teeb meem muaj pob luj taws. Pob luj taws tsis yog ib qho yooj yim los kuaj mob vim tias lwm tus mob ko taw muaj cov tsos mob zoo sib xws. Yog tias koj mob pob taws thiab xav tsis thoob yog tias koj muaj spurs, koj tuaj yeem kawm paub cov tsos mob thiab ua rau pob luj taws kom koj tuaj yeem pib kho lawv thiab ua kom koj txhais taw rov zoo li qub.
Cov kauj ruam
Ntu 1 ntawm 3: Paub txog Cov tsos mob ntawm Pob Zeb Spurs
Kauj Ruam 1. Nrhiav qhov mob
Pob luj taws tuaj yeem tshwm nyob rau ntau qhov chaw ntawm koj pob taws. Qhov no tuaj yeem ua rau qhov mob sib txawv me ntsis nyob ntawm seb qhov chaw pob taws nyob qhov twg. Lawv tuaj yeem nyob rau tom qab ntawm pob taws lossis hauv qab pob taws, nyob ze ntawm koj txhais taw. Yog tias koj tab tom muaj mob nyob tom qab ntawm koj txhais taw, nce los ntawm koj pob taws, koj yuav muaj pob taws nrawm rau tom qab koj pob taws.
Yog tias qhov mob koj hnov yog nyob ib leeg ntawm koj txhais ko taw thiab qhov nkhaus tseem ceeb ntawm koj pob taws, koj yuav muaj pob taws ua rau sab hauv qab ntawm koj pob taws
Kauj Ruam 2. Ceeb toom thaum qhov mob hnyav tshaj plaws
Yog tias koj tab tom raug mob pob taws, koj yuav tsum nco ntsoov thaum twg qhov mob hnyav tshaj plaws. Feem ntau ntawm qhov mob cuam tshuam nrog pob txha pob txha yog qhov phem dua thawj zaug thaum sawv ntxov, nrog thawj ob peb kauj ruam koj ua thaum sawv ntxov yog qhov mob tshaj plaws. Kuj tseem yuav muaj mob thaum koj nqis ntawm koj pob taws dua tom qab so ntev.
Koj qhov pob taws mob kuj tseem tuaj yeem hnyav dua yog tias koj tso siab ntau ntawm koj txhais taw tas hnub. Ib qho kev ua kom khaus khaus ntev tuaj yeem ua rau mob
Kauj Ruam 3. Khaws qhov mob
Cov tsos mob tseem ceeb ntawm pob luj taws yog mob ntev. Feem ntau, tus kws kho mob yuav pib ntsuas nws keeb kwm mob ntawm koj txhais taw los ntawm pob taws. Koj yuav tsum khaws cov ntaub ntawv ntau npaum li cas koj tau hnov mob hauv koj pob taws thiab nyob rau qhov xwm txheej twg qhov mob tshwm sim nws tus kheej.
Hom mob uas tus kws kho mob yuav tab tom nrhiav yog qhov mob hnyav lossis ua rau lub hauv qab ntawm koj pob taws, tshwj xeeb tshaj yog thaum koj taug kev barefoot hla pobzeb lossis hauv pem teb ntoo
Kauj Ruam 4. Nkag siab qhov ua rau mob los ntawm pob taws qaum
Yog tias koj muaj pob taws spurs nyob rau sab saud ntawm koj pob taws, qhov mob koj tau ntsib tsis yog tshwm sim ncaj qha los ntawm spur. Qhov pob txha loj hlob tsis tshua ua rau mob nws tus kheej, tab sis cov nqaij yuav tsim cov calluses ntawm lawv los pab cushion lub spurs. Cov no yuav kawg ua rau hnav thiab tsim kua muag ntawm cov pob qij txha, uas tuaj yeem ua rau cov pob txha txhawm rau txhaws cov leeg, cov leeg, lossis cov leeg.
- Qhov no yog qhov ua rau raug mob nrog rau qhov tearing, mob, thiab o.
- Cov leeg uas yuav muaj feem cuam tshuam nrog rau hom pob taws spur yog Achilles tendon. Cov spurs yuav ua rau mob thiab mob tom qab pob taws, qhov twg yog Achilles tendon yog, uas ua rau tsis zoo thaum koj thawb tawm ntawm pob ntawm koj txhais taw.
Kauj Ruam 5. Paub txog qhov ua rau mob pob taws cuam tshuam nrog plantar fasciitis
Yog tias koj tus spur nyob hauv qab koj txhais taw, nrog rau plantar fascia, qhov mob feem ntau yog tshwm sim los ntawm qhov spur txav tawm tsam plantar fascia. Qhov no ua rau lub zos rhiab vim mob thiab o.
Qhov mob feem ntau ua rau tsis zoo thaum koj sawv lossis taug kev ntawm thaj chaw ntev dhau
Ntu 2 ntawm 3: Txheeb Xyuas Koj Lub Pob Zeb Spurs
Kauj Ruam 1. Nkag siab qhov ua rau
Pob luj taws tuaj yeem tshwm sim los ntawm qee qhov teeb meem sib txawv ntsig txog cov leeg, ligaments, thiab cov leeg hauv koj txhais taw. Feem ntau, pob txha pob txha tshwm sim thaum muaj kev nruj nruj ntawm ko taw cov leeg thiab ligaments. Hom kab mob no feem ntau cuam tshuam nrog kev ua ub no ntau dua, xws li kev khiav, taug kev dav ntawm ko taw uas tsis siv rau kev tawm dag zog, thiab dhia ntau zaus. Lawv kuj tuaj yeem tshwm sim los ntawm qhov tsis haum lossis hnav khau.
Qhov ua rau muaj tseeb yuav nyuaj me ntsis txhawm rau txheeb xyuas vim tias qhov mob ntsig txog pob taws spurs yuav siv sijhawm ib pliag kom tshwm sim tom qab ua haujlwm uas thaum kawg ua rau mob. Sim ua kom taug qab thaum koj qhov mob tshwm sim yog li koj tuaj yeem sim txuas nws nrog qhov ua rau tshwm sim
Kauj Ruam 2. Paub yog tias koj muaj kev pheej hmoo
Cov tib neeg feem ntau muaj kev pheej hmoo rau pob luj taws yog cov uas ua rau muaj kev ntxhov siab ntau ntawm lawv txhais taw. Cov tib neeg uas koom nrog ntau qhov kev ncaws pob ncaws pob lossis ncaws pob ua si uas ua rau lub siab rov qab ua rau ntawm taw yuav muaj feem yuav pheej hmoo. Koj kuj tseem yuav muaj kev pheej hmoo yog tias koj cev xeeb tub, rog, lossis muaj ntshav qab zib. Cov tib neeg uas ua haujlwm hauv txoj haujlwm uas lawv siv sijhawm ntau ntawm lawv txhais taw, xws li cov neeg ua haujlwm tsim kho, kws saib xyuas neeg mob, tus tos menyuam, lossis cov neeg ua haujlwm hauv tsev tsim khoom, kuj tseem yuav muaj kev pheej hmoo vim tias niaj hnub raug mob ntawm lawv txhais taw hla qhov nyuaj.
- Piv txwv li, cov neeg uas ua si ntau, ntaus ntaus pob tesniv, lossis ntaus pob ntaus pob yog qhov pheej hmoo rau pob luj taws. Cov tib neeg uas ua ntau kauj ruam aerobics lossis nce kev tawm dag zog kuj tseem muaj kev pheej hmoo.
- Yog tias koj hnav cov khau siab tsis haum haum, koj kuj tseem yuav muaj kev pheej hmoo rau pob luj taws.
Kauj Ruam 3. Mus ntsib koj tus kws kho mob
Yog tias koj tab tom muaj mob ntev hauv koj pob taws, koj yuav tsum mus ntsib koj tus kws kho mob. Yog tias koj muaj tus kws kho mob, koj tuaj yeem mus ntsib nws ua ntej. Txawm li cas los xij, yog tias koj tsuas muaj kws kho mob nkaus xwb, nws tuaj yeem ua qhov kev kuaj ua ntej thiab xa koj mus rau tus kws kho mob zoo uas yuav tuaj yeem pab nrog koj cov spurs. Koj tus kws kho mob tshwj xeeb yuav yuav nug txog keeb kwm ntawm kev mob ko taw yav dhau los, txhua yam kev nyuaj siab uas tej zaum yuav tau pab txhawb nqa, thiab lub xeev cov khau uas koj hnav ib txwm muaj.
- Nws yuav hnov zoo li koj txhais taw raug mob rau qhov txawv txav thiab sim rov ua qhov mob uas koj xav tau txhawm rau txheeb xyuas nws. Nws kuj tseem yuav txheeb xyuas qhov kev txav ntawm koj txhais taw thiab pob taws nrog rau ntsuas seb koj taug kev li cas.
- Koj yuav tsum piav qhia rau koj tus kws kho mob paub qhov mob koj hnov zoo li cas, thaum koj hnov nws, thiab qhov twg ntawm koj txhais taw qhov mob tshwm sim.
Kauj Ruam 4. Tau xoo hluav taws xob
Yog tias koj tus kws kho mob tshwj xeeb xav tias koj muaj pob luj taws, nws tuaj yeem xoo hluav taws xob koj txhais taw kom pom dab tsi tshwm sim. Txij li cov spurs tshwm sim ntawm pob txha loj tuaj ntawm koj txhais taw, lawv yuav tshwm rau ntawm xoo hluav taws xob zoo ib yam li cov pob txha hauv koj txhais taw. Koj tus kws kho mob paj hlwb yuav nkag siab qhov sib txawv ntawm cov leeg thiab thaj tsam pob txha ib txwm ntawm koj txhais taw. Hom pob luj taws uas feem ntau tshwm ntawm x-rays feem ntau yuav loj hlob ntawm koj txhais taw tsawg kawg rau lub hlis thiab nthuav tawm ntawm koj txhais taw li 1/2 nti.
Tus kws kho mob kuj tseem yuav pom lwm cov pob txha pob txha lossis pob txha pob txha uas tsis ua rau koj mob. Tsis yog txhua qhov spurs ua rau mob, tsuas yog cov uas tau nyob ib puag ncig ntev txaus los ua rau mob lossis tsim calluses
Ntu 3 ntawm 3: Pib Kho Thawj Kab Mob Heel Spurs
Kauj Ruam 1. So koj txhais taw
Thaum koj thawj zaug pib hnov mob ntawm koj pob taws, koj yuav tsum so thaj chaw. Txhawm rau ua qhov no, koj yuav tsum txiav tawm ib qho haujlwm twg uas ua rau tsis muaj kev ntxhov siab ntawm koj pob taws thiab koj cog paj ntoo. Qhov no txhais tau tias koj yuav tsum tso tseg ib qho kev tawm dag zog lossis kev tawm dag zog lub cev, xws li khiav, taug kev deb, lossis dhia, uas yuav ua rau cov nqaij mos hauv koj txhais taw puas tsuaj.
So ob peb hnub feem ntau txaus los ua kom qhov mob ploj mus, tab sis yog tias muaj qhov mob txuas ntxiv mus, lwm qhov kev xaiv yuav tsim nyog
Kauj Ruam 2. Khaws koj txhais taw
Yog tias koj txhais taw ua rau mob hnyav ntxiv lossis ua rau koj tsis txaus siab, koj tuaj yeem sim daws qhov o thiab mob nrog mob khaub thuas lossis dej khov. Khaws qhov txias txias los ntawm koj lub tub yees thiab phuam lossis ntaub. Qhwv qhov txias txias hauv phuam. Muab qhov txias tso rau ntawm koj lub luj taws, tsom mus rau qhov ntau ntawm qhov zaws ntawm thaj chaw uas ua rau mob ntau tshaj. Cia qhov compress rau 15 feeb.
- Koj tseem tuaj yeem siv dej khov lossis dej khov rau ntawm koj lub luj taws. Tsuas yog xyuas kom koj tsis kis koj cov tawv nqaij mus rau qhov txias ntev heev kom koj tsis ua mob lossis hlawv koj cov tawv nqaij.
- Koj tuaj yeem rov ua qhov no ntau zaus hauv ib hnub. Sim tsis txhob tso nws ntev dua 15-30 feeb. Koj tsis xav kom nres cov ntshav ntws mus rau koj pob taws ntau dhau lossis koj yuav raug mob rau koj tus kheej ntau dua.
- Dej khov tshwj xeeb tshaj yog pab tau tom qab koj pob taws mob los ntawm kev taug kev lossis lwm yam dej num.
Kauj Ruam 3. Siv tshuaj kho mob
Txawm hais tias nws yuav tsis kho txhua qhov ua rau ntawm pob taws spur, koj tuaj yeem nqa cov tshuaj txee los pab koj daws qhov mob los ntawm koj qhov spur. Koj tuaj yeem noj tshuaj acetaminophen lossis tshuaj aspirin los pab daws qhov mob uas koj muaj thaum koj so koj txhais taw. Koj tseem tuaj yeem sim tshuaj xws li cov tshuaj tsis-tshuaj tiv thaiv kab mob (NSAIDs), uas tseem yuav pab ua rau o thiab mob o. Ob qhov NSAIDs nrov tshaj plaws yog ibuprofen lossis naproxen.
Hom tshuaj NSAIDs ntau yog Advil, Motrin, thiab Aleve. Nrov tsis yog tshuaj tiv thaiv kab mob yog Tylenol thiab Bayer
Kauj Ruam 4. Cushion koj txhais taw
Ib txoj hauv kev uas cov kws kho mob feem ntau kho mob pob taws ua rau mob yog los ntawm kev muab cov ntawv tso rau hauv koj lub khau. Qhov no tuaj yeem yog lub khob pob luj taws yooj yim rau lub ncoo thiab tiv thaiv koj pob taws. Nws kuj tseem tuaj yeem muab kev kho kom zoo dua qub rau koj, uas yog ntxig rau sab hauv koj nkawm khau txhawm rau kho cov teeb meem kho tshuab nrog koj txhais taw uas coj koj mus. Cov no tshem tawm qhov siab ntawm koj pob taws thiab pab hloov txoj kev koj taug kev.
Koj tus kws kho mob kuj tseem tuaj yeem qhia koj kaw koj lub pob taws kom muab lub siab thiab lub hauv caug rau koj pob taws
Kauj Ruam 5. Hloov koj nkawm khau
Koj tuaj yeem hloov pauv hom khau uas koj hnav txhawm rau txhawm rau txhawm rau txo qhov mob uas cuam tshuam nrog pob txha pob txha. Qhov no suav nrog cov khau uas yooj yim dua, khau nrog koov zoo dua thiab txhawb nqa pob taws, khau nrog lub luj kom siab dua kom tshem tawm koj lub luj taws, thiab ua kom muaj khau tiv taus.
Hom khau uas koj xav tau yuav nyob ntawm qhov teeb meem koj muaj nrog koj txhais taw. Nws yuav txawv thiab yuav siv ntau hom khau, nyob ntawm seb yam koj nyiam ua ub no yog dab tsi
Kauj Ruam 6. Ua ncab ce
Koj tus kws kho mob lossis kws kho mob paj hlwb tuaj yeem pom zoo kom qoj ib ce uas nthuav koj cov leeg leeg, uas tuaj yeem pab daws qhov mob ko taw.
Sim ua kom me me ncab. Muab ob txhais tes ncaj rau ntawm phab ntsa thiab sawv nrog ib txhais ceg ncaj ncaj tom qab koj, pob taws rau hauv av. Muab lwm txhais ceg tso rau pem hauv ntej, khoov hauv caug. Ncab cov leeg leeg los ntawm kev thawb koj lub duav mus rau ntawm phab ntsa thiab tuav li kaum vib nas this, tom qab ntawd so. Koj yuav tsum hnov lub zog rub tawm ntawm cov leeg leeg. Rov ua qhov kev tawm dag zog no 20 zaug ntawm ib txhais taw
Kauj Ruam 7. Zaws koj txhais taw
Kev kho cov nqaij sib sib zog nqus zaws rau pob luj taws thiab nraub qaum ntawm cov leeg leeg tau paub los pab qhov mob, o thiab tsis xis nyob cuam tshuam nrog plantar fasciitis. Thaum ua tiav ntawm cov kws tshaj lij tes, sib sib zog nqus cov ntaub so ntswg pab tso nruj thiab ua kom cov nqaij caws pliav. Yog tias zaws nrawm, koj yuav hnov mob lossis mob tom qab zaws, uas daws tau ob peb teev lossis qee zaum, ob peb hnub.
