Tej zaum koj tau pom ib tus neeg nrog cov ntiv tes uas sib koom ua ke. Txawm hais tias rauj cov ntiv taw zoo li ob tus lej sib koom ua ke, tus ntiv taw rauj yog qhov tsis tuaj yeem khoov ntawm ib qho ntawm cov ntiv taw me. Feem ntau lawv pib qeeb, tab sis zuj zus zuj zus tuaj. Yog rauj ntiv taw tsis kho, koj yuav xav tau phais. Yog tias koj tau lees paub tus ntiv taw ntiv taw thaum ntxov, tej zaum koj tseem muaj kev yoog raws, tab sis koj cov pob qij txha yuav dhau los ua nruj thiab tsis yoog raws lub sijhawm. Qhov no yog vim li cas nws thiaj tseem ceeb kom txo koj txoj kev pheej hmoo rauj ntiv taw thiab tau txais kev kho thaum ntxov.
Cov kauj ruam
Ntu 1 ntawm 2: Txo Koj Qhov Kev Ruaj Ntseg Rau Ruaj Ntseg
Kauj Ruam 1. Hnav khau nrog chav txaus
Xaiv cov khau uas muaj lub thawv ntiv taw dav thiab pob taws qis. Xaiv cov khau uas haum rau koj lub taw. Sim kom muaj 1/2 nti ntawm qhov chaw nruab nrab ntawm qhov kawg ntawm koj cov ntiv taw thiab khau thaum koj sawv. Pob ntawm koj txhais taw yuav tsum xis nyob hauv khau. Koj kuj yuav tsum yuav khau thaum hnub kawg kom koj nkawm khau muaj chav txaus rau qhov o uas tshwm sim thaum hnub kawg.
Yog tias koj ua qee zaum hnav cov khau siab, tau txais cov khau haum ua haujlwm kom koj muaj qhov haum zoo tshaj plaws thiab zam kev hnav pob taws siab dua 2 ntiv siab
Kauj Ruam 2. Siv cov ntawv txhawb nqa
Mus ntsib kws kho mob tshwj xeeb (kws kho mob tshwj xeeb hauv ko taw) kom tau txais daim ntawv tshuaj rau kev txhawb nqa orthotic. Cov kev txhawb nqa orthotic yog cov khau khau uas tau tsim tshwj xeeb rau koj txhais taw. Lawv tiv thaiv rauj ntiv taw lossis ua rau qeeb ntawm qhov mob.
Koj kuj yuav tsum siv silicone lossis moleskin padding ntawm qhov mob lossis ntiv taw ntiv taw thaum koj hnav khau. Cov no tuaj yeem txo qis kev sib txhuam thiab tiv thaiv kev khaus
Kauj Ruam 3. Txhuam cov pob kws los yog cov quav nrog cov kua nplaum
Yog tias koj muaj pob kws lossis pob kws, thaj chaw mob ntawm cov nqaij tawv, siv pob zeb pumice. Qhuav cov pob kws los yog callus hauv dej sov. Siv lub pob zeb pumice thiab rub hla cov tawv tawv kom hnav nws. Siv cov tshuaj pleev rau cov pob kws lossis callus kom nws mos.
Tsis txhob txhuam cov pob kws lossis callus nrog cov pob zeb pumice mus rau qhov uas koj kos ntshav lossis mus qis dua qib ntawm daim tawv nqaij
Kauj Ruam 4. Xyaum ncab taw
Ntxiv dag zog rau cov leeg ntawm koj txhais taw kom tiv thaiv kev txhim kho rauj ntiv taw. Ua qoj ib ce uas ncab, khoov thiab rub cov ntiv taw ua ke. Koj yuav tsum tau txav txhua tus ntiv taw ib tus zuj zus thiab zaws lawv thaum koj ncab. Xyaum curling thiab tso tawm txhua tus ntiv taw.
Xav txog kev siv ntiv taw cais thaum hmo ntuj los pab ua kom koj cov leeg ncab
Kauj Ruam 5. Xav txog koj qhov kev pheej hmoo rauj ntiv taw
Txij li rauj ntiv taw feem ntau tshwm sim los ntawm cov leeg thiab cov leeg tsis sib xws hauv koj txhais taw thiab ntiv taw, cov no feem ntau txhim kho dhau sijhawm. Hnub nyoog, raug mob, thiab tsev neeg keeb kwm tuaj yeem ua rau koj muaj kev pheej hmoo txhim kho rauj ntiv taw. Cov ntiv taw rauj feem ntau khiav hauv tsev neeg thiab feem ntau muaj poj niam ntau dua li txiv neej.
Cov khau nruj thiab mob caj dab tuaj yeem ob leeg ua rau cov ntiv taw ntiv taw tsis zoo
Ntu 2 ntawm 2: Paub thiab Kho Rauj Toe
Kauj Ruam 1. Saib xyuas cov tsos mob ntawm cov ntiv taw
Koj tuaj yeem pom cov pob kws los yog calluses ntawm cov ntiv taw uas tsim rauj ntiv taw. Yog tias koj muaj rauj ntiv taw, koj yuav hnov mob, tshwj xeeb tshaj yog thaum koj hnav khau uas txwv koj cov ntiv taw. Lwm cov tsos mob muaj xws li:
- Tawv, liab thiab rhiab
- Qhib qhov txhab
- Tsis tuaj yeem khoov ntawm cov ntiv taw (cog lus)
Kauj Ruam 2. Xav txog koj qhov kev pheej hmoo rau kev txhim kho rauj ntiv taw
Nkawm khau yog ib qho tseem ceeb tshaj plaws hauv kev txhim kho rauj ntiv taw uas koj tuaj yeem tswj tau. Yog tias koj nquag hnav pob luj taws, khau uas tsawg dhau, lossis khau uas tsis muab koj cov ntiv taw txaus rau qhov chaw, koj yuav muaj peev xwm ua rauj ntiv taw. Lwm yam mob tuaj yeem ua rau ntiv taw rauj, xws li:
- Cov noob uas ua rau ko taw tiaj lossis siab arches
- Cov kab mob neuromuscular zoo li mob ntshav qab zib uas tuaj yeem tso siab ntxiv rau koj cov ntiv taw
Kauj Ruam 3. Tau txais kev kuaj mob rauj ntiv taw
Yog tias koj muaj mob ko taw lossis cov tsos mob ntawm tus ntiv taw ntiv taw, mus ntsib tus kws tshwj xeeb taw (kws kho mob). Qhov no tseem ceeb tshwj xeeb yog tias koj cov ntiv taw khoov yam tsis xav ua. Kev kho thaum ntxov tuaj yeem tiv thaiv qhov xav tau kev phais.
Tus kws kho mob lub cev yuav tshuaj xyuas koj txhais taw, txawm hais tias xoo hluav taws xob lossis lwm yam duab yuav xav tau txhawm rau kuaj mob
Kauj Ruam 4. Tiv thaiv koj cov ntiv taw
Hnav cov ntawv tiv thaiv rau cov pob kws mob thiab hu xov tooj los tiv thaiv koj cov ntiv taw los ntawm kev khaus ntxiv. Koj tseem tuaj yeem tau txais cov tshuaj uas tsis siv tshuaj tom khw. Koj tus kws kho mob tej zaum yuav sau ntawv tshwj xeeb rau kev tso taw (cov cuab yeej orthotic) uas koj tso rau hauv koj nkawm khau. Cov no tuaj yeem tswj hwm koj cov leeg thiab cov leeg.
Nug koj tus kws kho mob tshwj xeeb yog tias koj yuav tsum siv tus pas nrig lossis hlua los ncaj koj cov ntiv taw rauj
Kauj Ruam 5. Siv pob khov
Yog tias daim tawv nqaij nyob ib puag ncig koj cov ntiv taw rauj ua liab lossis mob, lossis yog tias nws hnov mob rau sawv ntsug, thov siv pob khov nab kuab. Cov dej khov tuaj yeem ua rau mob qhov mob thiab txo qhov o. Siv cov dej khov ob peb zaug nyob rau ib hnub lossis thaum twg koj pom tias o tuaj.
Tsis txhob siv dej khov ncaj qha rau koj cov ntiv taw. Qhov no tuaj yeem ua rau daim tawv nqaij puas. Hloov chaw, nco ntsoov qhwv cov dej khov hauv daim ntaub ua ntej siv nws rau koj cov ntiv taw
Kauj Ruam 6. Tau txhaj tshuaj
Yog tias koj tab tom mob hnyav thiab mob, koj yuav xav tau kev kho mob corticosteroid. Cov tshuaj no tuaj yeem txo qhov mob thiab tswj qhov mob. Kev txhaj tshuaj feem ntau siv yog tias koj mob caj dab thiab rauj ntiv taw.
Yog tias koj mob me ntsis, koj tuaj yeem siv cov tshuaj tiv thaiv tsis zoo (NSAIDs) zoo li ibuprofen thiab naproxen los tswj qhov mob
Kauj Ruam 7. Xav txog kev phais
Yog tias koj cov ntiv taw tsis teb rau lwm yam kev kho mob, tus kws kho paj hlwb tuaj yeem hais qhia kev phais kom kho tus ntiv taw rauj. Tus kws phais yuav muab tshuaj loog hauv zos rau koj thiab yuav rov kho dua thiab kho cov pob txha, leeg, leeg, thiab ligaments hauv koj cov ntiv taw. Cov ntsia hlau, cov xov hlau, thiab cov phaj tuaj yeem tuav cov ntiv taw raug kho thaum koj kho.
