Pob pob txha pob txha tsis tshua muaj tshwm sim tsawg dua pob taws pob txha, tab sis lawv tuaj yeem mob ntau dua thiab siv sijhawm ntev los kho. Paub txog yuav ua li cas kom kaw kab xev pob luj taws kom raug yog qhov tseem ceeb heev. Yog ua tiav kom raug, nws tuaj yeem txo qhov mob thiab o, thiab txo lub sijhawm rov zoo. Pib nrog Kauj Ruam 1 hauv qab no txhawm rau kawm paub yuav ua li cas 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 txheeb xyuas, kho thiab tiv thaiv kom tsis txhob muaj pob taws.
Cov kauj ruam
Ntu 1 ntawm 3: Kov qhov Sprain kom raug
Kauj Ruam 1. Ua kom lub ko taw huv si
Ntxuav ko taw hauv dej sov thiab xab npum thiab txhuam nws kom qhuav ua ntej mus rau kauj ruam 2. Cov ko taw qias neeg los yog ntub dej tuaj yeem hu rau cov kab mob sib kis kom loj hlob thiab ua rau tus neeg ncaws pob ko taw.
Yog tias koj txhav koj lub pob taws, nce nws thiab khov nws ua ntej koj ruaj khov nws
Kauj Ruam 2. Khaws cov ko taw raug mob hauv qhov chaw nruab nrab
Koj tuaj yeem ua qhov no los ntawm kev khaws cov ntiv taw taw ncaj qha mus rau lub qab nthab. Cov ko taw muaj qhov zoo ib yam los taw tes rau hauv qhov chaw zaum ntev. Ua kom ko taw nyob hauv qhov chaw nruab nrab pab tiv thaiv kev ntxhov siab ntau dhau ntawm pob qij txha.
Kauj Ruam 3. Siv daim kab xev ua ntej qhwv los tiv thaiv daim tawv nqaij
Siv daim kab xev ua ntej npog daim tawv nqaij los ntawm nruab nrab ko taw mus rau 3 ntiv tes (7.6 cm) saum lub pob taws. Ib daim ntawv qhwv ua ntej yuav tiv thaiv cov tawv nqaij los ntawm kev khaus lossis puas los ntawm kev ua kis las.
- Pib ntawm nruab nrab-ko taw, qhwv ua ntej qhwv ib ncig ntawm ko taw, ncig pob taws thiab pob taws thiab nce ceg mus txog thaum koj mus txog qhov chaw peb ntiv tes saum pob taws. Txhua txoj hlua ntawm kev qhwv ua ntej yuav tsum sib tshooj cov kab txaij dhau los ib nrab.
- Tsis txhob txhawj xeeb yog tias koj plam daim tawv nqaij nyob ib puag ncig pob taws thaum koj qhwv, qhov no tsis zoo li yuav ua rau muaj teeb meem. Khaws qhov qhwv ua ntej nruj, thiab sim siv me ntsis li sai tau.
Kauj Ruam 4. Siv cov thauj tog rau nkoj los tuav daim kab xev rau hauv
Nqa daim kab xev kis las thiab qhwv nws ib puag ncig sab saum toj ntawm daim ntawv qhwv ua ntej (tsuas yog hauv qab cov leeg nqaij nyuj) peb zaug, txav mus qis. Qhov no ua tus thauj tog rau nkoj thiab pab khaws daim kab xev nyob hauv qhov chaw thaum txav mus los.
- Nco ntsoov tias txhua txheej ntawm daim kab xev npog 50% ntawm txheej yav dhau los. Qhov no pab ua kom lub thauj tog rau nkoj ruaj khov.
- Daim kab xev yuav tsum nruj tab sis tsis nruj. Koj yuav tsum tsis txhob hnov qhov rub siab ntawm txhais ceg thaum koj siv daim kab xev.
Kauj Ruam 5. Siv cov pob zeb txhuam kom ruaj khov pob taws
Txuas ib daim kab xev rau lub tog rau sab sab nraud ntawm ob txhais ceg. Rub daim kab xev nqes mus rau ko taw thiab qhwv nws ib ncig ntawm ib txhais taw. Txuas lwm qhov kawg ntawm kab txaij mus rau lub thauj tog rau nkoj ntawm sab hauv ntawm ob txhais ceg. Qhov no ua hauj lwm raws li ib tug stirrup.
- Ua qhov no ob zaug ntxiv, kom ua rau tag nrho peb qhov kev sib tsoo. Kev sib tsoo yuav tsum nyob ib sab, tsis txhob sib tshooj.
- Kev sib tsoo yog qhov tsim nyog raws li lawv tiv thaiv pob taws kom txav mus rau sab nraud, ua kom nws ruaj khov thiab tiv thaiv kev raug mob ntxiv.
Kauj Ruam 6. Xauv lub pob taws kom lub ko taw nyob hauv qhov chaw nruab nrab
Siv cov kis las ncaws pob kaw lub pob taws kom ua rau ko taw nyob hauv qhov chaw nruab nrab thiab txo qhov kev pheej hmoo ntawm kev ua kom hnyav ntxiv. Nov yog yuav ua li cas:
- Muab ib daim kab xev tso rau ntawm xub ntiag ntawm ob txhais ceg, mus rau qis dua ntawm pob txha pob txha. Rub daim kab xev kab pheeb ces kaum nqes mus rau sab hauv ntawm ob txhais ceg thiab qhwv nws ib puag ncig tom qab ntawm pob taws.
- Dhau daim kab xev hauv qab ntawm koj txhais taw (pem hauv ntej ntawm pob taws) thiab rub nws rov qab rau saum lub hauv caug kom txog thaum koj mus txog pob taws ntawm sab nraud.
- Ua qhov qub ib zaug ntxiv, lub sijhawm no pib ntawm sab nraud ntawm pob taws. Qhov no ntsuas qhov rub ntawm pob taws xauv thiab tiv thaiv kev raug mob los ntawm ob sab.
Kauj Ruam 7. Kaw qhov khoob
Txhawm rau kaw ib qho khoob hauv cov ntaub qhwv (qhov twg ua ntej qhwv tau nthuav tawm), pib qhwv cov kab xev ib ncig ntawm ko taw, pib hauv qab ntawm qhov qhwv ua ntej, ze ntawm cov ntiv taw. Txhua lub pluaj yuav tsum pib thiab xaus rau saum tus taw (tsis yog ntawm ib leeg, vim qhov no tuaj yeem ua rau cov hlwv).
- Thaum koj tau ua tiav npog qhov khoob ntawm ko taw, koj tuaj yeem txuas daim kab xev ua kis las ib ncig ntawm pob taws thiab txhais ceg tas li, siv cov txheej txheem ib leeg-ib-kab.
- Nco ntsoov tias daim ntawv qhwv ua ntej tau npog tag nrho hauv daim kab xev kis las - txhua qhov khoob yuav ua qhov tsis muaj zog thiab muaj peev xwm ua rau daim kab xev nthuav tawm.
- Yuav tsum muaj qhov rub me me rau ntawm daim kab xev. Lub hom phiaj tsuas yog txhawm rau npog qhov khoob, tsis yog txhawm rau txhais taw nrog daim kab xev.
Kauj Ruam 8. Siv lub pob luj taws thib ob kaw rau ntawm ko taw
Rov ua dua cov txheej txheem tau piav qhia saum toj no txhawm rau txhawm rau kaw pob taws, tab sis lub sijhawm no siv daim kab xev muaj zog, xws li Leukotape. Qhov no ntxiv dag zog rau txoj haujlwm nruab nrab ntawm pob taws, txawm tias thaum ua haujlwm lub cev,
Kauj Ruam 9. Ua kom ntseeg tau tias pob qij txha tsis qhwv nruj heev
Qee qhov kev sib tw tsis zoo, tab sis yog tias cov ntaub qhwv tau qhwv nruj heev nws tuaj yeem txiav tawm cov ntshav thiab ua rau tsis xis nyob.
- Txheeb cov ntsia hlau rau cov ntshav. Nias rau ntawm cov rau tes thiab tso tawm. Koj yuav tsum muaj peev xwm pom cov ntsia hlau rov qab rau xim pinkish hauv tsawg dua ob vib nas this. Yog tias nws siv sijhawm ntau dua ob vib nas this rau cov ntsia hlau tig liab, cov kab xev nruj heev.
- Qhov tsis hnov lus lossis tsis hnov lus yog lub cim qhia tias muaj ntshav tsis txaus rau ntawm ko taw. Ib daim kab xev nruj tuaj yeem ua rau cov hlab ntshav ntawm ko taw thiab ua rau loog.
- Yog tias daim kab xev kaw nruj heev, koj yuav tsum tau thim nws thiab qhwv pob taws dua.
Ntu 2 ntawm 3: Saib Xyuas Lub Pob Qij Siab
Kauj Ruam 1. So koj pob taws los ntawm kev zam kev siv lub cev
So koj lub pob taws yog ib qho tseem ceeb heev tom qab ntuav. Zam kev ua lub cev qoj ib ce lossis tso siab rau pob taws thaum thawj 48 teev tom qab raug mob, txwv tsis pub koj yuav ua rau cov leeg nruj zuj zus.
Nyob twj ywm kom ntau li ntau tau, thiab siv tus pas nrig txav mus los yog tsim nyog
Kauj Ruam 2. Khov koj pob taws kom txo qis qhov o
Dej khov koj pob taws sai li sai tau tom qab raug mob, vim qhov no ua rau mob thiab pab tiv thaiv kev o los ntawm kev txo cov hlab ntshav hauv qab daim tawv nqaij thiab txwv cov ntshav ntws mus rau thaj chaw.
- Thov ib lub pob khov los qhwv cov phuam los yog daim ntaub rau thaj tsam. Tsis txhob siv dej khov ncaj qha rau ntawm cov tawv nqaij o, vim qhov no tuaj yeem ua rau cov nqaij puas.
- Ua ntawv thov khov rau 15 mus rau 20 feeb ntawm ib lub sijhawm, 4 txog 8 zaug hauv ib hnub rau thawj 48 teev tom qab raug mob.
Kauj Ruam 3. Hnav cov ntaub qhwv kom nruj rau pob taws
Muab pob qij txha nrog cov ntaub qhwv los qhwv (siv txoj hauv kev piav qhia hauv ntu lus saum toj no). Qhov no txo qhov o thiab pab txhawb pob taws raug mob.
Nco ntsoov tias koj tsis qhwv cov ntaub qhwv kom nruj uas koj txwv cov ntshav. Yog tias koj cov ntiv taw hnov txias thiab pib tig xiav, koj yuav tsum rov qhwv daim ntaub
Kauj Ruam 4. Khaws qhov pob taws raug mob kom siab dua qib siab
Ua kom pob taws nce siab dua qib siab hauv lub plawv pab txo qhov o, vim lub ntiajteb txawj nqus tiv thaiv cov ntshav ntau dhau los ntawm ib puag ncig ntawm qhov raug mob. Muab lub hauv ncoo lossis lub ncoo hauv qab pob taws kom nws nce thaum zaum lossis pw.
Ntu 3 ntawm 3: Nkag Siab Pob Txha Pob Txha
Kauj Ruam 1. Nkag siab qhov sib txawv ntawm qhov pob taws pob taws siab thiab pob txha tsis tu ncua
Lub pob luj taws siab kuj tseem hu ua syndesmosis sprain. Cov kab mob syndesmotic yog qhov muaj zog thiab muaj cov ntaub so ntswg sib txuas uas txuas tibia (pob txha pob txha) thiab fibula (sab nrauv pob txha) ntawm qis ceg. Qhov kev raug mob no yog hu ua "siab" pob qij txha vim tias cov leeg pob txha syndesmotic tau nyob saum lub pob taws.
- Ib txwm lossis "pob taws qis" sprain tshwm sim thaum cov leeg sib txuas ntawm cov leeg mus rau ko taw tau ncab lossis ntuag. Qhov kev raug mob no tshwm sim thaum koj "dov hla" ntawm koj pob taws. Nov yog hom mob pob qij txha feem ntau, thiab lub sijhawm rov zoo yog li ntawm 4 txog 6 lub lis piam.
- Qhov siab pob qij txha, ntawm qhov tod tes, yog mob hnyav dua pob qij txha vim nws yuav siv sijhawm li ntawm 2 txog 6 lub hlis kom rov zoo. Feem ntau, qhov kev raug mob no tshwm sim thaum koj ntsaws koj ob txhais ceg qis thiab ko taw.
Kauj Ruam 2. Kawm kom paub txog cov cim thiab tsos mob ntawm pob qij txha
Cov paib thiab cov tsos mob ntawm pob qij txha nrawm dua lossis ntau dua ib yam li kev ua haujlwm tsis tu ncua, txawm li cas los xij, qhov mob thiab o yuav nyob me ntsis ntawm pob taws. Txhawm rau txheeb xyuas qhov pob txha pob txha siab, nrhiav cov hauv qab no:
- Qhov mob: Ua raws li pob qij txha, cov ntaub so ntswg ib puag ncig qhov raug mob yuav tso tshuaj lom neeg uas txhawb nqa qhov mob.
- Kev o: o tshwm sim ntawm qhov chaw raug mob vim los ntshav sab hauv. Ib qho ntxiv, qhov o tshwm sim vim tias muaj ntshav ntau ntxiv rau hauv thaj chaw los pab kho mob.
- Ua kom sov: Cov tawv nqaij nyob ib puag ncig pob taws raug mob sov kom kov, raws li lub cev sim ua kom sov thaj tsam kom tua cov kab mob uas tuaj yeem ua rau kis mob.
- Liab liab: Cov tawv nqaij npog pob taws ua xim liab-xim liab. Nov yog pov thawj ntawm kev nce ntshav ntxiv rau thaj chaw.
Kauj Ruam 3. Txheeb xyuas qhov sib txawv ntawm qib pob qij txha siab
Cov pob luj taws siab tau muab faib ua peb pawg sib txawv - qib ib, qib ob thiab qib peb - raws li qhov raug mob hnyav. Lub sijhawm rov zoo yuav sib txawv nyob ntawm seb koj muaj qib qis li cas.
- Qib I: Qib I yog hom kev raug mob hnyav tshaj plaws, raws li kev mob syndesmosis feem ntau tsuas yog ncab lossis tawg me ntsis. Cov tsos mob ntawm qib I raug mob tuaj yeem suav nrog o, rhiab, thiab tawv. Txawm hais tias ligament raug mob, taug kev tseem ua tau.
- Qib II: Qib II sprains tshwm sim thaum syndesmosis ligament yog ib nrab nraus. Pob luj taws tseem ruaj khov tab sis taug kev yuav mob. Muaj qhov ua rau tawv nqaij, ua pob, thiab o tuaj ib ncig ntawm pob taws.
- Qib III: Qib III sprain tshwm sim thaum cov kab mob syndesmosis tau tawg tag. Lub pob luj taws tsis ruaj khov thiab zoo li tsis xis nyob. Taug kev tsis yooj yim lossis nyuaj heev thiab tuaj yeem nrog mob hnyav.
Kauj Ruam 4. Paub koj tus kheej nrog rau cov xwm txheej txaus ntshai
Yog tias koj twb tau raug mob pob qij txha nrawm, koj yuav muaj peev xwm rov ua rau koj tus kheej yav tom ntej. Yog li ntawd nws yog ib qho tseem ceeb kom paub txog qhov xwm txheej txaus ntshai rau pob qij txha nrawm, yog li koj tuaj yeem siv kev tiv thaiv kev tiv thaiv kom tsis txhob raug mob ntxiv.
- Kev ua kis las yog qhov muaj feem pheej hmoo tshaj plaws thaum nws los txog rau pob taws pob txha. Kev raug mob tuaj yeem tshwm sim los ntawm kev txav nrawm thiab muaj zog, lossis thaum lub zog sab nraud siv rau ntawm txhais ceg. Cov kis las uas feem ntau ua rau pob taws pob txha muaj xws li ncaws pob, ncaws pob, sib tw, hockey, ntaus pob, thiab ntaus pob tesniv.
- Qee yam kev kho mob tuaj yeem ua rau koj muaj peev xwm txhawb nqa pob taws raug mob. Piv txwv li, ua rog dhau los lossis rog dhau ua rau muaj mob ntau dua ntawm ob txhais ceg rau lub sijhawm ntev, ua rau pob qij txha raug mob. Cov mob uas ua rau cov leeg tsis muaj zog thiab pob txha muaj kev ntseeg siab kuj yog qhov muaj feem cuam tshuam rau pob txha pob txha.
