Ob lub leeg uas ua haujlwm ua ke los tsim cov ceg qis (lossis menyuam nyuj) yog cov leeg ib leeg zuj zus thiab cov tawv nqaij ntau dua (ze rau ntawm daim tawv nqaij) gastrocnemius nqaij. Cov leeg no txuas lub pob taws mus rau nraub qaum ntawm lub hauv caug thiab ua kom tsob ntoo hloov lub pob taws thiab txuas lub hauv caug, uas yog qhov tsim nyog rau kev taug kev, khiav, dhia thiab ncaws. Kev raug mob me me feem ntau tshwm sim nruab nrab ntawm txhais ceg thiab/lossis hauv caug hauv cov leeg nqaij. Txhua hom kab mob leeg tau muab cais ua Qib I (tearing ntawm ob peb leeg cov leeg nqaij), Qib II (nthuav dav cov leeg nqaij puas tsuaj) lossis Qib III (ua kom tawg ntawm cov leeg). Tau txais kev kuaj mob kom raug ntawm koj cov leeg nqaij leeg yog qhov tseem ceeb vim tias nws txiav txim siab hom kev kho mob uas koj yuav tsum ua raws.
Cov kauj ruam
Ntu 1 ntawm 4: Tham nrog Cov Kws Tshaj Lij
Kauj Ruam 1. Teem caij ntsib koj tus kws kho mob
Yog tias koj mob plab hlaub uas yuav tsis ploj mus tom qab ob peb hnub, tom qab ntawd teem sijhawm teem sijhawm nrog koj tus kws kho mob hauv tsev. Koj tus kws kho mob yuav tshuaj xyuas koj ob txhais ceg thiab cov leeg leeg, nug cov lus nug txog koj lub neej thiab seb koj yuav raug mob li cas, thiab tej zaum tseem siv tshuaj xoo hluav taws xob ntawm koj txhais ceg qis (txhawm rau txiav tawm qhov kev tawg ntawm tibia thiab cov pob txha fibula). Yog tias tsim nyog, koj tus kws kho mob yuav xa koj mus rau tus kws tshwj xeeb musculoskeletal, uas muaj kev qhia tshwj xeeb ntxiv.
Lwm hom kws saib xyuas kev noj qab haus huv uas tuaj yeem pab kuaj mob thiab kho mob rau cov leeg pob txha suav nrog osteopaths, chiropractors, kws kho lub cev thiab kws kho zaws. Txawm li cas los xij, koj yuav tsum ib txwm pib nrog koj tus kws kho mob, vim nws tseem tuaj yeem txiav txim tawm lwm yam, uas ua rau muaj mob hnyav, xws li ntshav txhaws, raug mob vascular, tus neeg ua mov ci hauv lub paj tawg, lossis muaj peev xwm phais mob hnyav zoo li cov tsos mob
Kauj Ruam 2. Mus ntsib kws kho mob tshwj xeeb txog koj txhais ceg
Kev raug mob ntawm cov leeg leeg feem ntau tsuas yog qib me me xwb, tab sis qee zaum yuav tsum tau phais yog tias cov leeg raug mob hnyav. Tsis tas li ntawd, qee qhov mob hnyav tuaj yeem ua rau mob plab lossis xa qhov mob mus rau thaj chaw ntawd, xws li pob txha tawg, mob qog nqaij hlav, mob pob txha (osteomyelitis), ntshav tsis txaus, sciatica los ntawm lumbar disc herniation lossis teeb meem ntsig txog ntshav qab zib. Yog li ntawd, cov kws kho mob tshwj xeeb xws li kws kho pob txha (pob txha thiab kws tshwj xeeb), kws kho paj hlwb (kws kho paj hlwb) lossis kws kho lub cev (kws tshwj xeeb rau cov leeg thiab pob txha) yuav tsum txiav txim siab qhov ua rau koj mob plab hlaub.
- Xoo hluav taws xob, kuaj pob txha, MRI, CT scan thiab ultrasound yog cov qauv uas cov kws tshwj xeeb yuav siv los pab txheeb xyuas koj qhov mob hauv qab.
- Kev raug mob ntawm cov leeg pob txha yog qhov feem ntau ntawm cov uas ua si ntaus pob tesniv, ntaus pob, ncaws pob, ncaws pob thiab ntaus pob, nrog rau cov uas ua haujlwm sib tw thiab ua si.
Kauj Ruam 3. Nkag siab ntau hom kev kho mob muaj
Nco ntsoov tias koj tau txais tus kws kho mob kom piav qhia meej txog kev kuaj mob, tshwj xeeb yog qhov ua rau (yog tias ua tau), thiab muab ntau txoj hauv kev kho rau koj. Kev so thiab kev saib xyuas hauv tsev (xws li dej khov) yog qhov tsim nyog rau cov leeg nqaij leeg me me mus rau nruab nrab.
- Tshawb nrhiav menyuam yaus raug mob hauv is taws nem (tsuas yog lub vev xaib muaj npe zoo) txhawm rau txhawm rau txheeb xyuas koj qhov kev nkag siab ntawm tus mob thiab kawm paub ntau ntxiv txog kev kho thiab lawv cov txiaj ntsig xav tau.
- Yam uas muaj peev xwm ua rau ib tus neeg mob leeg (lossis "rub") suav nrog lub hnub nyoog laus dua, mob nqaij leeg dhau los, tsis hloov pauv, tsis muaj zog hauv cov leeg thiab qaug zog.
Ntu 2 ntawm 4: Kho Kab Mob Hlwb Qib I
Kauj Ruam 1. Txheeb xyuas qhov hnyav ntawm qhov raug mob
Feem ntau ntawm cov menyuam mos me me raug mob me me thiab kho tus kheej hauv ib lub lis piam-qhov mob, qhov xiam oob qhab thiab nqaij tawv yog qhov qhia tau zoo ntawm qhov mob hnyav. Qib I cov leeg mob sib koom nrog cov kua muag me me txog li 10% ntawm cov leeg nqaij. Lawv tau ua los ntawm qhov mob me me twinges nyob tom qab ntawm qis ceg, feem ntau nyob hauv nruab nrab mus rau qhov ze (ze rau hauv caug) thaj tsam ntawm ceg. Tsawg tsawg ntawm lub zog thiab cov lus tsa suab tau ntsib. Koj tseem tuaj yeem taug kev, khiav lossis ua si koj cov kis las, txawm hais tias tsis xis nyob thiab nruj.
- Cov leeg nqaij tshwm sim thaum lub zog hauv cov leeg yog qhov zoo heev uas cov ntaub so ntswg kua muag, feem ntau ntawm qhov kev sib tshuam nruab nrab ntawm qhov uas cov leeg ntswj mus rau hauv cov leeg.
- Feem ntau Qib Kuv txo qis ceg ua rau tsis xis nyob ntawm ob txog tsib hnub tom qab raug mob, tab sis yuav siv ob peb lub lis piam los kho kom zoo, nyob ntawm qhov feem ntawm cov leeg nqaij koom nrog thiab hom kev kho mob nrhiav.
Kauj Ruam 2. Siv R. I. C. E. txheej txheem kev kho mob. Cov txheej txheem kho mob zoo tshaj plaws rau feem ntau txhaws / raug mob yog sau luv R. I. C. E. thiab sawv rau so, dej khov, compression thiab nce. Thawj kauj ruam yog so - ncua ib ntus tag nrho cov haujlwm txhawm rau txhawm rau hais txog koj qhov raug mob. Tom ntej no, kev kho mob khaub thuas (dej khov qhwv hauv cov phuam nyias nyias lossis pob khov khov) yuav tsum tau siv rau qhov raug mob sai li sai tau txhawm rau txhawm rau txhawm rau txhawm rau txhawm ntshav sab hauv thiab txo qhov mob, tshwj xeeb tshaj yog thaum koj txhais ceg nce ntawm lub rooj zaum lossis pawg hauv ncoo (uas tseem tiv thaiv qhov mob). Cov dej khov yuav tsum tau thov rau 10-15 feeb txhua txhua teev, tom qab ntawd txo qhov zaus raws li qhov mob thiab o o o nyob rau ob peb hnub. Compressing cov dej khov tiv thaiv koj qhov raug mob nrog cov ntaub qhwv kom nruj lossis txhawb nqa lub zog tseem yuav pab nres qhov ntshav los ntawm cov leeg nqaij nraub qaum thiab cuam tshuam nrog mob.
Tsis txhob khi cov ntaub qhwv nruj dhau lossis tso nws rau ntau dua 15 feeb ntawm ib lub sijhawm vim tias txwv tsis pub cov ntshav ntws tuaj yeem ua rau muaj kev puas tsuaj ntxiv rau koj txhais ceg
Kauj Ruam 3. Noj cov tshuaj tom khw
Koj tus kws kho mob hauv tsev neeg tuaj yeem pom zoo tiv thaiv kev mob xws li ibuprofen, naproxen lossis tshuaj aspirin, lossis muaj peev xwm ua kom mob ib ce (tshuaj tua kab mob) xws li acetaminophen los pab tiv thaiv qhov mob thiab mob cuam tshuam nrog koj lub plab raug mob.
Nco ntsoov cov tshuaj no nyuaj rau koj lub plab, daim siab thiab ob lub raum, yog li lawv yuav tsum tau noj tsis pub ntau tshaj ob lub lis piam ib zaug tshwj tsis yog koj tus kws kho mob qhia
Kauj Ruam 4. xyaum ncab ncab
Cov leeg nqaij me me ua haujlwm tau zoo rau qee lub teeb ncab vim nws txo cov leeg nruj thiab txhawb nqa cov ntshav ntws. Ua raws li theem mob ntawm cov leeg nqaij raug mob, qee qhov caws pliav cov ntaub ntawv, uas tsis hloov pauv tau zoo li cov leeg nqaij. Ncab pab cov caws pliav kho kom zoo dua qub thiab hloov pauv tau. Yog li, nqa daim phuam los yog ntaub qhwv thiab qhwv nws hauv qab koj txhais ko taw ze ntawm cov ntiv taw. Tom qab ntawd tuav txhua qhov kawg nrog koj txhais tes thiab maj mam rub rov qab thaum maj mam nthuav koj txhais ceg thiab sau tseg qhov sib sib zog nqus ncab hauv koj cov leeg leeg - tuav rau 20-30 vib nas this thiab tom qab ntawd maj mam tso tawm. Xyaum no ncab peb mus rau tsib zaug txhua hnub rau ib lub lim tiam, tsuav koj lub plab hlaub tsis mob hnyav los ntawm nws.
Kauj Ruam 5. Tham nrog koj tus kws kho mob lossis kws kho mob lub cev ua ntej ua qhov no thiab siv kev ceev faj zoo, vim tias kev ua cov haujlwm no qee zaum tuaj yeem ua rau qhov xwm txheej tsis zoo thiab ua rau koj lub sijhawm rov zoo thiab rov zoo tuaj
Ua kom sov sov tom qab ncab koj cov leeg leeg ua ntej ib qho kev ncaws pob tuaj yeem pab tiv thaiv kev raug mob xws li mob leeg, txhaws thiab mob leeg
Ntu 3 ntawm 4: Kho Kab Mob Hlwb Qib II
Kauj Ruam 1. Sib txawv ntawm gastrocnemius vs
Nrog rau qhov hnyav dua, nws yog ib qho tseem ceeb kom paub qhov sib txawv ntawm cov leeg uas koom nrog ntau dua: qhov tob dua ib leeg lossis ntau dua "lub taub hau" ntawm gastrocnemius. MRI lossis kuaj mob ultrasound yuav xav tau txhawm rau txheeb xyuas qhov chaw thiab qib ntawm qhov raug mob zoo tshaj plaws. Qib II cov kab mob cuam tshuam nrog kev puas tsuaj ntau ntxiv, txog li 90% ntawm cov leeg nqaij tuaj yeem tawg. Cov kev raug mob no tshwm sim nrog qhov mob ntau dua (piav raws li qhov xwm txheej), poob qhov tseem ceeb ntawm cov leeg muaj zog thiab ntau yam ntawm cov lus tsa suab. Qhov ua paug hnyav dua thiab ua rau tawv nqaij sai sai vim yog los ntshav sab hauv los ntawm cov leeg nqaij nraus.
- Nrog Qib II hom, tsis muaj peev xwm ua cov haujlwm, tshwj xeeb yog dhia thiab khiav, yog li koj yuav raug tshem tawm ib ntus (ob peb lub lis piam lossis ntau dua).
- Cov nqaij gastrocnemius tau txiav txim siab muaj kev pheej hmoo siab rau cov kab mob vim tias nws hla ob lub pob qij txha (hauv caug thiab pob taws) thiab muaj qhov sib faib siab ntawm hom-2 nrawm nrawm cov leeg nqaij
- Lub taub hau nruab nrab ntawm cov leeg nqaij gastrocnemius raug mob ntau dua li lub taub hau ib sab.
Kauj Ruam 2. Siv R. I. C. E. txheej txheem kev kho mob. Cov txheej txheem no tseem tsim nyog rau qib II kab mob, txawm hais tias koj yuav tsum khaws cov dej khov rau ntawm koj lub plab me me ntev dua (txog 20 feeb ib zaug) yog tias cov leeg leeg ib leeg yog thawj qhov chaw raug mob. Hloov chaw ntawm kev siv R. I. C. E li ob peb hnub zoo li yog kis mob me me, cov kab mob hnyav dua yuav xav tau kev saib xyuas rau ib lub lim tiam lossis ntau dua.
- Feem ntau Qib II qis dua txhais ceg ua rau tsis xis nyob rau ntawm ib mus rau ob lub lis piam tom qab raug mob, nyob ntawm qhov feem ntawm cov leeg nqaij koom nrog thiab hom kev kho mob nrhiav. Hom kev raug mob ntawm cov leeg no yuav xav tau ib txog rau ob lub hlis ua ntej rov qab mus ncaws pob tau tshwm sim.
- Rau qhov mob hnyav rau cov leeg mob hnyav, kev siv tshuaj tiv thaiv kab mob yuav tsum raug txwv nyob rau thawj 24-72 teev vim muaj kev pheej hmoo los ntshav los ntawm cov tshuaj tiv thaiv platelet (ua kom ntshav).
Kauj Ruam 3. Nrhiav kev kho lub cev
Qib Qib II yog qhov raug mob musculoskeletal hnyav uas feem ntau yuav cuam tshuam nrog cov nqaij caws pliav tsim, nrog rau txo qis ntau ntawm cov lus tsa suab thiab lub zog. Xws li, tom qab qhov o, nqaij tawv thiab mob feem ntau tau rov qab los, nug koj tus kws kho mob kom xa mus rau tus kws kho mob tshwj xeeb lossis kws kho mob lub cev uas tuaj yeem muab ntau yam kev kho kom haum, nthuav dav, zaws cov txheej txheem thiab kev kho mob xws li kho ultrasound (kom txo qis) o thiab ua kom cov nqaij caws nplaum puas tsuaj) thiab hluav taws xob cov leeg txhawb nqa (txhawm rau ntxiv dag zog rau cov leeg nqaij thiab txhawb cov ntshav ntws).
- Rov qab mus rau kev ua ub no feem ntau tso cai thaum koj tsis muaj mob, muaj tag nrho cov lus tsa suab ntawm koj txhais ceg qis thiab tag nrho lub zog ntawm koj cov leeg leeg, uas yuav siv li ob peb lub lis piam lossis ntau dua.
- Cov me nyuam lim hiam feem ntau tshwm sim rau cov txiv neej hnub nyoog 30 txog 50 xyoos.
Ntu 4 ntawm 4: Kho Qib III Calf Strains
Kauj Ruam 1. Nrhiav kev kho mob tam sim
Qib III lim yog ua kom tawg ntawm cov leeg nqaij lossis cov leeg. Nws cuam tshuam nrog qhov mob hnyav (hlawv thiab/lossis qhov ntse), tam sim mob hnyav thiab ua pob, mob nqaij ntshiv thiab qee zaum hnov "pop" raws li cov leeg raug txiav. Kuj tseem muaj qhov ua rau pom tsis zoo hauv lub plab hlaub raws li qhov sib cais loj dua tau cog lus nruj. Qhov tsis muaj peev xwm taug kev yog tus yam ntxwv ntawm qib III ntawm lub plab hlaub, yog li feem ntau xav tau kev pab mus rau tom tsev kho mob lossis chaw kho mob. Cov leeg nqaij tsis tuaj yeem txuas ntxiv ntawm lawv tus kheej, txawm tias muaj kev pab los ntawm cov nqaij caws pliav, yog li yuav tsum muaj kev pab thaum muaj xwm txheej ceev.
- Cov leeg nqaij tawg tam sim (xws li cov leeg Achilles) feem ntau ua rau hnyav thiab zoo li muaj ib tus neeg tau tua koj tom qab lossis ntaus koj nrog qee yam ntse.
- Ib tug menyuam nyuj uas raug mob hnyav yuav zoo li ua rau tawv nqaij, uas yuav khom rau hauv koj txhais taw thiab tig dub thiab xiav.
Kauj Ruam 2. Tau txais kev kho phais
Qib III (thiab qee qib II) yuav xav tau kev phais los kho thiab rov txuas cov leeg nqaij leeg thiab/lossis cov leeg puas. Lub sijhawm yog qhov tseem ceeb vim tias ntev dua cov leeg tau tawg thiab mob hnyav, nws nyuaj rau nws nthuav tawm thiab ua tiav cov leeg nqaij. Tsis tas li ntawd, cov ntshav sab hauv tuaj yeem ua rau mob necrosis hauv ib puag ncig (ib puag ncig cov nqaij tuag) thiab tej zaum (txawm tias tsawg heev) txawm tias ua rau ntshav tsis txaus los ntawm kev poob ntshav. Kev tawg hauv plab ntawm cov leeg kho sai dua vim tias cov ntshav tau zoo dua, hos cov leeg tawg tsis tau txais ntshav ntau npaum li cas thiab siv sijhawm ntev los kho. Rov qab mus rau R. I. C. E. txheej txheem tom qab phais.
- Hauv qhov ua tiav ntawm kev tawg, cov leeg leeg siv sijhawm li 3 lub hlis lossis ntau dua los kho tom qab phais thiab kho kom rov zoo.
- Tom qab phais, koj yuav zoo li hnav lub pob nyem txhawb nqa thiab yuav tsum siv tus pas nrig hla lub sijhawm luv ua ntej nce mus rau kev tawm dag zog lub cev.
Kauj Ruam 3. Siv sijhawm kho kom rov zoo
Ntau yam zoo li Qib II, yuav tsum tau kho lub cev kom kho tau Qib III sprain, tshwj xeeb yog xav tau kev phais. Raws li kev taw qhia ntawm kws kho mob lub cev lossis kws kho mob lub cev, ua kom haum isometric, isotonic, thiab tom qab ntawd kev qhia ua haujlwm ntxiv tuaj yeem ntxiv ua ntu zus raws li txhua yam kev tawm dag zog tau ua tiav yam tsis muaj mob. Cov kev tawm dag zog no yuav ntxiv dag zog rau cov leeg hauv plab thiab rov ua lawv. Rov qab mus rau kev ua kis las tuaj yeem rov pib qeeb hauv 3-4 lub hlis, txawm hais tias yuav muaj qhov pheej hmoo pheej hmoo rov raug mob yav tom ntej.
Kev siv lub cev tsis zoo lossis lub cev ko taw ua rau raug mob plab, yog li koj yuav haum nrog kev cai ko taw tom qab koj rov kho kom tsis txhob muaj teeb meem ntxiv
Ncab, qoj ib ce, thiab Teem caij rau Torn Calf Muscle
Nyuj Nyuj Stretches rau Torn Calf Muscle
Txhawb wikiHow thiab qhib tag nrho cov qauv.
Kev Tawm Tsam Rov Qab rau Torn Calf Muscle
Txhawb wikiHow thiab qhib tag nrho cov qauv.
Lub Sij Hawm Kho Kom Zoo Dua rau Nqaij Nyuj Nyuj
Txhawb wikiHow thiab qhib tag nrho cov qauv.
Lub tswv yim
- Hnav ib pob luj rau hauv koj nkawm khau li ob peb hnub kom tsa koj pob taws thiab ua kom cov leeg nqaij leeg raug mob, ua rau qee qhov kev nruj / mob. Tab sis tsis txhob hnov qab txog nws; yog tias nyob hauv qhov chaw ntev dhau tuaj yeem ua rau muaj kev sib cog lus sib cog (ua kom luv) ntawm cov leeg leeg thiab ua kom ruaj khov ntawm pob taws.
- Kaum hnub tom qab raug mob, qhov caws pliav tsim muaj qhov sib zog ua tau zoo ib yam li cov leeg ib leeg thiab kev txhim kho ntxiv ntawm kev tawm dag zog tuaj yeem pib raws li kev qhia ntawm koj tus kws kho mob thiab kws kho mob lub cev.
