Yuav Ua Li Cas Thiaj Tsis Tsog Arches: 8 Kauj Ruam (nrog Duab)

Cov txheej txheem:

Yuav Ua Li Cas Thiaj Tsis Tsog Arches: 8 Kauj Ruam (nrog Duab)
Yuav Ua Li Cas Thiaj Tsis Tsog Arches: 8 Kauj Ruam (nrog Duab)

Video: Yuav Ua Li Cas Thiaj Tsis Tsog Arches: 8 Kauj Ruam (nrog Duab)

Video: Yuav Ua Li Cas Thiaj Tsis Tsog Arches: 8 Kauj Ruam (nrog Duab)
Video: Koj mus ua neej zoo li cas lawm 11/16/2018 2024, Lub peb hlis ntuj
Anonim

"Lub xub pwg poob" yog cov lus hais lus rau cov neeg laus pib ko taw, lossis pes planus hauv cov lus kho mob. Cov nplooj poob poob tsim thaum lub hauv paus tseem ceeb txhawb nqa cov leeg (sab nraub qaum tibial leeg) dhau los ua tsis muaj zog, uas ua rau sab hauv qab ntawm ko taw poob nws lub caij nplooj ntoo hlav thiab maj mam zuj zus. Cov duab thiab biomechanics ntawm ko taw tom qab hloov pauv thiab cov tsos mob tshwm sim thaum kawg. Kev tshuaj ntsuam genetic predisposition, rog thiab hnav cov khau uas tsis txhawb nqa yog txhua yam uas ua rau lub xub pwg poob, uas cuam tshuam txog 25% ntawm cov neeg laus Asmeskas. Kawm paub txo koj txoj kev pheej hmoo ntawm cov nplooj poob yog qhov tseem ceeb yog tias koj npaj yuav ua haujlwm ntau xyoo tom ntej.

Cov kauj ruam

Ntu 1 ntawm 2: Zam Kev Poob Tsog Qub Nrog Kev Tu Tsev

Zam Tsis Tsog Arches Kauj Ruam 1
Zam Tsis Tsog Arches Kauj Ruam 1

Kauj Ruam 1. Paub txog cov tsos mob

Tiaj taw los ntawm thaum yau tsis feem ntau ua rau muaj cov tsos mob tseem ceeb, txawm hais tias muaj koj lub arches poob los yog tiaj tus li cov neeg laus feem ntau muaj teeb meem. Cov tsos mob tshwm sim feem ntau vim yog cov nplooj poob yog qhov mob hnyav thiab kub hnyiab thoob plaws lub hauv paus thiab mus rau hauv pob taws, txawm hais tias lwm cov tsos mob muaj xws li: lub plab hlaub, lub hauv caug thiab/lossis mob nraub qaum, o nyob ib puag ncig pob qij txha, nyuaj sawv ntawm tiptoes thiab tsis muaj peev xwm dhia siab lossis khiav ceev.

  • Cov teeb meem tshwm sim cuam tshuam nrog arches poob qis suav nrog plantar fasciitis (o), mob ko taw ntev thiab muaj kev pheej hmoo mob caj dab ntawm ko taw / pob taws.
  • Cov nplooj poob tsis yog ib txwm ob sab - nws tuaj yeem tshwm sim hauv ib txhais taw xwb, tshwj xeeb yog tom qab raug mob pob taws lossis ko taw.
Zam Tsis Tsog Arches Kauj Ruam 2
Zam Tsis Tsog Arches Kauj Ruam 2

Kauj Ruam 2. Tsis txhob ua kom rog dhau

Ib qho ntawm qhov teeb meem loj tshaj plaws rau cov nplooj poob yog kev rog, tshwj xeeb tshaj yog tias ua ke nrog hnav cov khau tsis txhawb nqa. Qhov hnyav ntau koj tso rau ntawm koj tus ncej, ua rau lub zog pob txha ntau ntxiv, ligaments thiab cov leeg ntawm koj txhais taw yuav tsum tiv. Kev nyuab siab ntau dhau ua rau rub dhau thiab ua puas rau cov leeg tibial tom qab, uas khiav los ntawm cov leeg leeg hauv qab pob qij txha thiab xaus rau hauv lub hauv paus ntawm ko taw. Cov leeg no yog qhov tseem ceeb tshaj plaws ntawm cov koov vim nws muab kev txhawb nqa tshaj plaws lossis "caij nplooj ntoo hlav".

  • Coob leej neeg rog tau poob arches thiab zoo li tshaj tawm lawv cov pob taws (pob qij txha tawg thiab tig rov los), uas tom qab ntawd ua rau lub hauv caug-lub hauv caug lub cev.
  • Poob qhov hnyav yuav tsis thim rov qab poob rau feem ntau, tab sis nws yuav ua rau muaj txiaj ntsig zoo ntawm cov tsos mob taw thiab biomechanics (txav mus los).
  • Tus yuam sij kom poob phaus lossis tswj lub cev hnyav yog txo koj cov calories txhua hnub. Koj yuav tsum tau suav koj cov lej hauv qab cov metabolism thiab siv zog noj tsawg calories ntau dua li koj hlawv txhua hnub.
Zam Tsis Tsog Arches Kauj Ruam 3
Zam Tsis Tsog Arches Kauj Ruam 3

Kauj Ruam 3. Hnav cov khau txhawb nqa

Hnav cov khau ruaj khov nrog kev txhawb nqa zoo yuav tsis tshem tawm txoj kev pheej hmoo ntawm cov nplooj poob, tab sis nws yuav ua rau muaj txiaj ntsig zoo rau koj txhais taw thiab txo qis cov leeg. Tsis txhob khau khau, khau khiab thiab khau siab (ntau dua 2.25 ntiv), tshwj xeeb tshaj yog tias koj nyob sab hnyav. Hloov chaw, xaiv kev taug kev yooj yim lossis khau kis las nrog kev txhawb nqa ntau heev, lub thawv ntiv taw kom dav, lub pob taws ruaj khov thiab qhov hloov pauv tau. Tsis tas li ntawd, xyuas kom cov ntaub ntawv ntawm koj nkawm khau ua pa me ntsis - tawv thiab suede yog qhov kev xaiv zoo.

  • Ua kom haum rau koj nkawm khau tom qab hnub vim tias yog thaum koj txhais taw nyob ntawm lawv qhov loj tshaj, feem ntau yog vim o thiab me ntsis ntawm koj lub arches.
  • Koj yuav tsum muaj chaw txaus hauv lub thawv ntiv taw ntawm koj nkawm khau kom tuaj yeem qoj koj cov ntiv taw.
Zam Tsis Tsog Arches Kauj Ruam 4
Zam Tsis Tsog Arches Kauj Ruam 4

Kauj Ruam 4. So koj txhais taw hauv da dej sov sov

So koj txhais taw hauv qhov sov sov Epsom ntsev da dej tuaj yeem txo qhov mob thiab o, tshwj xeeb tshaj yog tias qhov mob tshwm sim los ntawm cov leeg thiab/lossis cov leeg leeg. Cov magnesium hauv ntsev pab cov leeg thiab lwm cov nqaij mos kom so. Kev da dej sov sov yog ntau dua rau kev kho mob thiab tiv thaiv plantar fasciitis ntau dua li nws yog rau kev tiv thaiv ncaj qha arches, tab sis txhua yam uas txhawb kev noj qab haus huv ntawm taw yog lub tswv yim zoo. Kwv yees li 30 feeb siv soaking ntawm qhov tsaus ntuj yog qhov pib zoo.

  • Yog tias qhov o o yog qhov teeb meem tshwj xeeb hauv koj txhais taw tom qab ib hnub ntawm kev ua haujlwm, tom qab ntawd ua kom sov da dej sov nrog da dej khov sai kom txog thaum koj txhais taw hnov mob (li 10 txog 15 feeb).
  • Qee zaum cov poj niam tsim cov nplooj qis thaum lub sijhawm tom qab cev xeeb tub uas tom qab ntawd rov zoo thaum tus menyuam yug los.
  • Nws tau txiav txim siab ib txwm rau cov menyuam kom muaj ko taw tiaj tus kom txog thaum muaj hnub nyoog tsib xyoos (thiab qee zaum lig li 10 xyoo) vim tias nws siv sijhawm rau cov pob txha, ligaments thiab cov leeg ntawm ko taw los tsim cov koov txhawb nqa.
Zam Tsis Tsog Arches Kauj Ruam 5
Zam Tsis Tsog Arches Kauj Ruam 5

Kauj Ruam 5. Zaws koj lub xub pwg nyom

Muab koj tus kheej zaws taw tsis tu ncua. Mus txog ntawm koj lub arches tuaj yeem ua pov thawj me ntsis txawv txawv, yog li yuav cov menyuam ntoo me me nrog cov kab uas tau ua rau cov taw. Muab nws tso rau hauv koj txhais taw thaum zaum thiab yob rov qab thiab hla nws thaum siv lub teeb pom kev. Kev nqus cov nqaij sib sib zog nqus yog pab tau rau cov leeg me-rau-nruab nrab thiab cov leeg vim nws txo cov leeg nqaij, tiv thaiv kev mob thiab txhawb kev so. Pib nrog 10-15 feeb tus nqi txhua hmo thiab nce mus txog 30 feeb tom qab ob peb lub lis piam

  • Ua lwm txoj hauv kev rau cov ntoo ntoo, tso lub pob ntaus pob tesniv hauv qab koj txhais taw thiab yob rau nws maj mam li 10 txog 15 feeb ob peb zaug txhua hnub kom txog thaum qhov mob hauv koj lub qhov muag ploj mus.
  • Tom qab ko taw zaws, ncab ib txhais taw ntawm koj txhais tes los qhwv ib txoj phuam nyob ib ncig ntawm koj cov ntiv taw thiab tom qab ntawd sim nthuav koj txhais ceg - tuav li 30 feeb thiab rov ua ob peb zaug.
  • Xav txog kev thov tshuaj pleev peppermint rau koj txhais taw tom qab zaws lawv - nws yuav ua rau mob thiab ua rau lawv muaj zog.

Ntu 2 ntawm 2: Nrhiav Kev Tiv Thaiv

Zam Tsis Tsog Arches Kauj Ruam 6
Zam Tsis Tsog Arches Kauj Ruam 6

Kauj Ruam 1. Tau txais ib khub ntawm kev cai orthotics ua

Txij li kev txhawb nqa koov yog lub tswv yim zoo tshaj plaws rau kev zam kev hneev ntog poob, txiav txim siab kom tau txais kev cai tsim kho lub cev rau koj nkawm khau. Orthotics yog cov khau ib nrab tawv uas tsis yog txhawb nqa lub hauv paus ntawm koj txhais taw, tab sis lawv kuj tseem tawm tsam tshaj qhov hais tawm thiab txhawb kev siv lub tshuab biomechanics zoo dua thaum sawv, taug kev thiab khiav. Los ntawm kev muab lub ncoo thiab qee qhov poob siab nqus, orthotics tseem pab txo qhov kev pheej hmoo ntawm teeb meem txhim kho hauv koj pob taws, hauv caug, lub duav thiab sab nraub qaum.

  • Nws yog ib qho tseem ceeb kom paub tias ko taw orthotics tsis thim rov qab ib qho kev hloov pauv ntawm ko taw lossis lawv tsis tuaj yeem rov txhim kho lub koov los ntawm kev hnav lawv dhau sijhawm, tab sis lawv yog lub tswv yim tiv thaiv zoo kom zam kev poob qis.
  • Ntau yam kws kho mob sib txawv ua tus kws kho mob, tab sis lawv ib txwm tsis tau txais kev pov hwm kev noj qab haus huv, yog li tshawb xyuas koj txoj cai.
  • Kev hnav orthotics feem ntau yuav tsum tau nqa cov khau qub insoles tawm txhawm rau ua kom muaj chaw txaus rau koj txhais taw.
Zam Tsis Tsog Arches Kauj Ruam 7
Zam Tsis Tsog Arches Kauj Ruam 7

Kauj Ruam 2. Mus ntsib kws kho mob

Podiatrists yog tus kws tshaj lij taw uas paub txog txhua yam mob thiab kab mob ntawm ko taw, suav nrog cov nplooj poob. Podiatrists tuaj yeem tshuaj xyuas koj txhais taw thiab sim txiav txim siab qhov kev pheej hmoo uas ua rau koj ko taw tiaj. Lawv tseem yuav saib xyuas cov tsos mob ntawm pob txha raug mob (pob txha tawg lossis tawg), tej zaum nrog kev pab ntawm xoo hluav taws xob. Nyob ntawm qhov hnyav ntawm koj cov tsos mob thiab ua rau koj poob qis, tus kws kho mob ko taw tuaj yeem qhia kev saib xyuas hauv tsev yooj yim (so, da dej ntsev, kho mob khaub thuas, siv tshuaj tiv thaiv kab mob), kho kab mob orthotic, pov tseg lossis khoov ko taw, lossis qee daim ntawv ntawm kev phais rau cov leeg ntawm ko taw.

  • X-duab hluav taws xob yog qhov zoo tshaj plaws rau pom cov pob txha, tab sis lawv tsis tau kuaj mob rau cov teeb meem nqaij mos cuam tshuam rau cov leeg thiab cov leeg.
  • Podiatrists raug cob qhia rau kev ua haujlwm me me ntawm ko taw, tab sis kev phais ntau dua feem ntau yog tshwj tseg rau cov kws phais pob txha.
Zam Tsis Tsog Arches Kauj Ruam 8
Zam Tsis Tsog Arches Kauj Ruam 8

Kauj Ruam 3. Xav txog kev kho lub cev

Yog tias koj muaj kev txhawj xeeb tshwj xeeb txog kev txhim kho arches poob, tom qab ntawd tau txais kev xa mus rau tus kws kho mob lub cev thiab tham txog kev kho kom rov zoo li cas tuaj yeem pab tiv thaiv lawv. Tus kws kho mob lub cev tuaj yeem qhia koj tshwj xeeb thiab tsim kom muaj kev nthuav dav thiab ntxiv dag zog rau koj txhais taw, Achilles cov leeg thiab cov leeg leeg uas tuaj yeem pab tiv thaiv kev poob qis thiab lwm yam teeb meem ko taw. Kev kho lub cev feem ntau yog kev cog lus ntev dua rau kev kho mob feem ntau cov teeb meem ntawm cov leeg pob txha, yog li npaj ob rau peb zaug hauv ib lub lis piam rau plaub txog yim lub lis piam raws li cov lus qhia dav dav. Nco ntsoov tias koj ua cov kev tawm dag zog hauv tsev uas koj tus kws kho mob lub cev qhia rau koj, tsis yog thaum koj sib tham ua ke. Nov yog txoj hauv kev zoo tshaj plaws kom pom kev txhim kho.

  • Kev ua haujlwm zoo Achilles leeg cuam tshuam nrog khoov rau ntawm phab ntsa nrog ib txhais ceg ntawm lub sijhawm nthuav tawm tom qab koj hauv txoj haujlwm zoo li lub cev. Nco ntsoov tias koj ua kom lub ko taw nthuav dav rau hauv pem teb kom hnov qhov ncab hauv cov leeg uas txuas koj cov leeg nqaij leeg rau koj pob taws. Tuav txog 30 vib nas this thiab rov ua dua tsib txog 10 zaug txhua hnub.
  • Cov kws kho mob lub cev tuaj yeem kaw koj txhais taw nrog daim kab xev kho mob ruaj khov, uas qhov tseem ceeb muab cov khoom cuav ib ntus los pab daws cov tsos mob.
  • Cov kws kho mob lub cev tseem tuaj yeem kho tus mob plantar fasciitis (ib qho teeb meem tshwm sim ntawm cov nplooj poob) nrog kev kho mob ultrasound, uas pab txo qhov mob thiab ua rau mob.

Lub tswv yim

  • Ua qhov "ntsuas saum npoo av" kom pom tias koj cov arches tau poob lawm. Ntxuav koj txhais taw thiab nqis mus rau qhov chaw qhuav uas qhia koj hneev taw. Yog tias tag nrho saum npoo ntawm koj txhais taw tuaj yeem pom los ntawm kev luam tawm, tom qab ntawd koj muaj ko taw tiaj tus.
  • Cov neeg uas muaj cov arches ib txwm muaj lub crescent ntawm qhov chaw tsis zoo ntawm sab hauv ntawm lawv cov hneev taw vim tsis muaj kev sib cuag nrog saum npoo.
  • Tsis txhob hnav lwm tus neeg lub khau vim tias lawv twb tau puab los rau ntawm ko taw thiab lub ntsej muag zoo ntawm tus hnav yav dhau los.
  • Cov nplooj poob poob zoo li khiav hauv cov tsev neeg, uas qhia txog kev sib txuas ntawm caj ces.
  • Cov neeg laus tau txais ko taw tiaj tus cuam tshuam rau poj niam plaub zaug ntau dua li txiv neej thiab zoo li tshwm sim ntau dua nrog cov hnub nyoog nce (60 thiab laus dua).

Pom zoo: