Bunions tau mob, mob, thiab ua pob ua rau sib koom ntawm lub hauv paus ntawm cov ntiv taw loj uas tsim thaum tus ntiv taw loj tau txuas mus tas li ntawm lwm cov ntiv taw, feem ntau yog hnav nqaim-toed, tsis haum thiab/lossis khau siab khau. Tuav taw, khob-hauv caug lub cev, noob caj noob ces thiab mob caj dab kuj tseem ua rau cov pob txha tsim, uas tuaj yeem ua rau mob caj dab vim yog mob, liab liab thiab npub, mob hnyav koom nrog. Raws li kev txhim kho pob txha, cov ntiv taw loj dhau los ua nkig thiab ua rau muaj mob ntau dua, uas tuaj yeem ua rau mob plab thiab lwm yam teeb meem sib koom tes hauv pob taws lossis hauv caug. Bunions feem ntau tshwm sim hauv Tebchaws Meskas, nrog ntau dua 1/3 ntawm cov poj niam cuam tshuam. Kawm paub yuav ua li cas kom tsis txhob tau txais cov pob yuav ua kom muaj kev noj qab haus huv rau cov ntiv taw thiab taw.
Cov kauj ruam
Ntu 1 ntawm 3: Hnav Cov Khau Tsim Nyog
Kauj Ruam 1. Tsis txhob khau nqaim
Feem coob ntawm cov pob txha tshwm sim rau cov poj niam uas hnav khau uas nqaim dhau rau lawv txhais taw. Cov khau nqaim ua rau cov ntiv taw nce thiab ua rau koj muaj kev pheej hmoo ntawm kev tsim cov pob. Hloov mus rau khau uas muaj lub thawv ntiv taw dav dua, txhawb nqa koov zoo dua thiab ua raws li qhov zoo ntawm koj txhais taw tuaj yeem pab tiv thaiv qhov pob (yog tias tsis ua tiav lawv qhov kev nce qib), tab sis nws yuav tsis kho qhov tsim uas twb tau tsim lawm. Xav txog kev tiv thaiv, tsis yog kev kho.
- Txhawm rau txo qhov kev pheej hmoo ntawm kev tau txais pob, tsis txhob yuam koj txhais taw mus rau hauv khau nruj uas tsis haum. Piv txwv li, feem ntau khau looj plab hlaub thiab qee cov khau khiab rov qab yog qhov taw tes rau ntiv taw rau cov neeg feem coob.
- Ua kom haum rau koj nkawm khau los ntawm tus muag khoom khau tom qab hnub ntawd 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.
Kauj Ruam 2. Tsis txhob hnav pob luj taws
Cov poj niam feem ntau xav tau lossis raug yuam kom hnav cov khau siab rau ntau txoj haujlwm thiab vim kev nyiam ua qauv, tab sis heels ntau dua 2 ntiv tes siab tuaj yeem yuam lub cev kom qaij rau pem hauv ntej, uas ua rau muaj ntau qhov siab hauv taw thiab ntiv taw, nrog rau muaj zog hauv rov qab qis. Tsis tas li ntawd, cov khau siab yuav luag ib txwm nyob deb dhau rau tib neeg cov ntiv taw.
- Zam cov khau uas luv, nruj lossis taw qhia ncaj, thiab cov uas muaj luj taws siab dua 2 ntiv tes. Koj yuav tsum muaj peev xwm qoj koj cov ntiv taw thaum koj nkawm khau nyob.
- Kev hnav khau tag nrho tsis yog lo lus teb ib qho, vim tias muaj lub siab ntau dhau rau ntawm pob taws, yog li hnav cov khau uas tau nce hauv pob taws li ntawm 1/4 lossis 1/2 nti.
- Kwv yees li 90% ntawm cov menyuam yaus tshwm sim rau cov poj niam, feem ntau yog vim lawv xaiv khau tsis zoo.
Kauj Ruam 3. Nco ntsoov xaiv cov khau uas haum zoo
Zam kev hloov pauv zaum kawg thiab xaiv khau haum rau koj txhais taw me me thiab lub cev yog lub tswv yim zoo los pab tiv thaiv qhov txhab. Mus rau cov khau ruaj khov nrog dav, txhawb nqa insteps, lub thawv ntiv taw kom dav thiab lub hauv caug ruaj khov. Nco ntsoov tias lawv tuav koj pob taws kom nruj, muab chav txaus kom qoj koj cov ntiv taw thiab muaj kev txhawb nqa sab hauv txaus kom tiv thaiv kev hais tawm (dov sab hauv lossis tsoo koj pob taws). Kev ua kis las zoo lossis khau taug kev nrog cov ntiv taw ntiv taw yog qhov kev xaiv zoo.
- Yuav tsum muaj tsawg kawg 1/2 nti ntawm qhov chaw nruab nrab ntawm cov lus qhia ntawm koj cov ntiv taw loj thiab qhov kawg ntawm koj nkawm khau thaum koj sawv ntsug.
- Xaiv cov khau nrog tawv tawv sab sauv uas yuav ncab thiab muab ib txwm nrog koj taug kev. Nkawm khau uas muaj kev txhawb nqa zoo lossis siv cov koov txhawb nqa insoles kuj tseem tuaj yeem pab tiv thaiv kev tawg.
- Ntxiv rau cov khau tsis haum, lwm yam kev pheej hmoo rau cov pob txha suav nrog qee hom ko taw (ko taw tiaj, ntiv taw ntev, xoob pob qij txha), kev raug mob ko taw yav dhau los xws li ntiv taw tawg, thiab ko taw tsis zoo tshwm sim thaum yug los.
Ntu 2 ntawm 3: Tswj Bunions Hauv Tsev
Kauj Ruam 1. Taug kev ncig lub tsev hauv ko taw liab qab
Es tsis txhob txwv koj txhais taw hauv khau, khau khiab lossis khau khiab, siv sijhawm ntau taug kev liab qab. Taug kev ntawm ko taw liab qab yuav nthuav koj txhais taw, txhim kho kev sib npaug thiab ntxiv dag zog rau koj cov ntiv taw nrog lub sijhawm. Taug kev barefoot ua rau cov ntiv taw loj ua haujlwm hnyav thaum ntiv taw tawm thaum lub sijhawm ua haujlwm ib txwm muaj, uas ua rau cov leeg thiab cov leeg ua kom muaj zog - muaj peev xwm txo qhov kev pheej hmoo ntawm pob.
- Thaum koj xub mus tsis tau ko taw, pib taug kev ntawm qhov chaw mos nyob ib puag ncig lub tsev, xws li ntaub pua plag lossis ntoo hauv pem teb nrog qee qhov muab lossis lub caij nplooj ntoo hlav, yog li yuav tsis tsim kev quab yuam ntau ntawm koj txhais taw.
- Raws li koj txhais ko taw loj hlob mus rau kev taug kev liab qab, nce mus rau qhov nyuaj dua sab hauv thiab sab nraum koj lub tsev, tab sis ceev faj kom tsis txhob muaj kab tom thiab raug qhov txhab.
Kauj Ruam 2. Siv kev kho mob txias
Yog tias koj pom tias koj cov ntiv taw o o thiab mob heev tom qab tawm dag zog lossis ib hnub ntawm kev ua haujlwm, tom qab ntawv thov qee yam txias kom thiaj li txo tau qhov mob. Daim ntawv thov dej khov yog ib qho kev kho mob zoo rau txhua qhov kev raug mob musculoskeletal me, suav nrog cov pob. Kev kho mob khaub thuas yuav tsum tau siv rau koj cov ntiv taw rau 10-15 feeb txhua txhua 2-3 teev kom txog thaum qhov mob thiab o tuaj ploj. Kev kho mob khaub thuas yuav tsum tau siv ua ke nrog hloov koj nkawm khau kom dav dua, txhawb nqa ntau hom.
- Ib txwm qhwv cov dej khov los yog khov gel ntim rau hauv cov phuam nyias thiaj li tiv thaiv kom khov rau ntawm koj cov tawv nqaij.
- Yog tias koj tsis muaj cov dej khov lossis cov pob gel, tom qab ntawd siv lub hnab khov veggies los ntawm koj lub tub yees.
Kauj Ruam 3. Thov siv tus pas nrig
Yog tias koj pom cov ntiv taw loj dhau los ua nkig me ntsis, tom qab ntawd txiav txim siab siv daim txhuam cev rau kev txhawb nqa tus qauv, tshwj xeeb yog thaum hmo ntuj thaum koj tsaug zog. Kaw cov yas, ntoo lossis hlau txuas ib ncig ntawm cov ntiv taw cuam tshuam tuaj yeem pab txo qhov mob thiab rov tsim kho qhov sib koom tes, nyob ntawm seb qhov pob txha loj npaum li cas. Ib rab phom loj ua raws tus tuav rau cov ntiv taw loj thiab tau muab tso rau hauv qhov kev taw qhia ntev ntawm tus ntiv taw, uas ua rau kho qhov yuam kev raug thov. Txawm li cas los xij, kev sib tsoo feem ntau yog rau kev tiv thaiv thiab tsis tau txhais hais tias yuav thim rov qab tag nrho. Tej zaum koj yuav xav kuaj nrog koj tus kws kho mob lossis kws kho mob ua ntej yuav siv lub phiab. Nco ntsoov tias koj siv daim kab xev kho mob tiv taus dej kom koj thiaj tuaj yeem da dej nrog cov phuam rau. Splints tuaj yeem nrhiav tau ntawm cov khoom kho mob feem ntau lossis cov khw muag khoom kho kom rov zoo.
- Raws li kev xaiv nyiaj txiag zoo dua, txiav txim siab ua koj tus kheej txoj hlua nrog Popsicle sticks thiab cov kab xev.
- Kev sib tw nruj feem ntau suav tias yog kev sib tsoo hmo ntuj vim tias cov ntaub ntawv tsis yoog thiab tsis tuaj yeem hnyav.
- Silicone los yog cov ntaub qhwv rau ntawm ko taw kuj tseem tuaj yeem pab kho qhov txhab, tab sis nws nyob ntawm qib kev nkhaus thiab kev puas tsuaj.
Kauj Ruam 4. Ua kom lub cev hnyav
Feem ntau, cov neeg uas rog dhau lossis rog dhau ntau dua cov teeb meem hauv ko taw xws li cov pob txha vim tias muaj kev nce siab ntxiv ntawm lawv txhais taw. Tuav taw, nqes qis, hais lus hnyav, thiab "khob lub hauv caug" (kev kho mob hu ua genu valgum) muaj ntau dua ntawm cov rog thiab muaj feem cuam tshuam rau kev tsim pob txha. Xws li, ua rau koj txhais taw nyiam los ntawm kev poob qhov hnyav tshaj. Hauv ntej, koj tuaj yeem poob qhov hnyav los ntawm kev ua kom lub plawv dhia (xws li taug kev) thaum txo koj cov calories noj.
- Cov neeg feem coob uas tsis nyob ib leeg tsuas xav tau txog 2, 000 calories hauv ib hnub los tswj hwm lawv lub cev cov txheej txheem thiab muaj lub zog txaus rau qib me me ntawm kev tawm dag zog.
- Txo koj cov calories kom tsawg los ntawm 500 calories txhua hnub yuav ua rau kwv yees li 4 phaus ntawm cov nqaij rog poob hauv ib hlis.
Ntu 3 ntawm 3: Nrhiav Kev Tiv Thaiv
Kauj Ruam 1. Mus ntsib kws kho mob
Tus kws kho mob pob ntseg yog tus kws tshaj lij taw uas tuaj yeem tshuaj xyuas koj cov ntiv taw kom raug thiab qhia koj seb koj puas muaj pob txha lossis yog tias koj muaj kev pheej hmoo ntawm kev txhim kho ib qho. Tus kws kho mob lub cev tuaj yeem sau cov khau uas tsim los lossis cov khoom siv (khau ntxig rau hauv) rau koj txhais taw txhawm rau txhawb nqa koj lub hneev taw, muab kev poob siab thiab txo qhov siab ntawm koj cov ntiv taw. Kev cai orthotics tuaj yeem kim yam tsis muaj kev pov hwm kho mob, tab sis cov khoom pov tseg hauv lub txee kuj tseem tuaj yeem pab tiv thaiv tau.
- Tej zaum koj yuav tau yuav khau me me me dua li qhov koj ib txwm xav tau txhawm rau txhawm rau txhawm rau txhawm rau kho cov pob txha.
- Qee tus kws kho mob kho mob, kws kho paj hlwb thiab kws kho mob lub cev kuj ua cov khau khau kev cai.
- Koj tus kws kho mob paj hlwb yuav pom zoo phais yog tias koj cov pob txha loj heev lossis koj tsis txhim kho nrog kev kho mob.
- Qee qhov kev tshawb fawb qhia tias cov pob zeb tuaj yeem muaj qhov sib txuas ua ke, uas txhais tau tias koj yuav muaj caj ces kev xav los tsim lawv.
Kauj Ruam 2. Nrhiav tus kws kho mob chiropractor lossis osteopath
Chiropractors thiab osteopaths yog cov kws tshaj lij sib koom tes uas tsom mus rau kev tsim tsa ib txwm muaj peev xwm thiab ua haujlwm ntawm cov leeg pob txha thiab ib leeg, xws li cov hauv koj txhais taw. Kev tuav tes sib koom tes (lossis kev hloov kho) tuaj yeem siv los tshem tawm lossis rov kho cov ntiv taw pob qij txha uas ua haujlwm tsis raug me ntsis, uas feem ntau ua rau mob thiab mob hnyav, tshwj xeeb nrog kev txav chaw. Koj tuaj yeem hnov ntau lub suab "popping" nrog kev sib koom ua ke.
- Txawm hais tias ib qho kev hloov pauv qee zaum tuaj yeem hloov kho koj cov ntiv taw nkhaus, ntau dua li nws yuav siv 3-5 kev kho mob kom pom cov txiaj ntsig tseem ceeb.
- Cov ntiv taw txav me ntsis qee zaum tuaj yeem yuam kev rau pob (lossis rov ua dua), tab sis koj tus kws kho mob pob txha los yog pob txha tuaj yeem qhia qhov sib txawv thiab kho ob qho tib si.
Kauj Ruam 3. Xav txog kev kho lub cev
Tus kws kho mob lub cev tuaj yeem qhia koj tshwj xeeb thiab ua kom zoo dua qub thiab ua kom muaj zog ntxiv rau koj cov ntiv taw thiab taw, thiab yog tias xav tau, kho cov pob qij txha nrog kev kho hluav taws xob xws li kho ultrasound. Tus kws kho mob lub cev kuj tseem tuaj yeem kaw koj cov ntiv taw / taw nrog daim kab xev kho mob kom txo tau cov tsos mob los ntawm kev txhawb nqa cov pob qij txha, cov leeg thiab cov leeg.
- Kev kho lub cev feem ntau yuav tsum tau 2-3x toj ib lub lis piam rau 4-8 lub lis piam kom muaj txiaj ntsig zoo rau teeb meem sib koom ua ke.
- Kev tawm dag zog zoo rau koj txhais taw / ntiv taw suav nrog taug kev barefoot, sawv ntawm koj lub xub pwg rau 10-20 vib nas this ib zaug, thiab sim khaws cov khoom hauv pem teb nrog koj cov ntiv taw - xws li phuam tes nyias lossis xaum, piv txwv.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Acetaminophen, ibuprofen, thiab naproxen yog txhua yam tshuaj uas koj tuaj yeem noj rau qhov mob tshwm sim los ntawm pob txha. Koj tus kws kho mob yuav pom zoo kom txhaj tshuaj cortisone.
- Txhawm rau txo qis kev mob ntxiv rau hauv koj cov ntiv taw sib txuas, tso cov paws me me los yog cov khoom lag luam zoo sib xws hauv nruab nrab ntawm koj cov ntiv taw kom tiv thaiv lawv los ntawm kev txhuam ua ke.
- Yog tias muaj kab mob hu rau ntawm koj lub qhov txhab, tsau koj txhais taw hauv qhov sov da dej nrog Epsom ntsev rau 15 feeb (kom ua kom nws mos) ua ntej maj mam tshem tawm nws nrog pob zeb pumice. Nws yuav siv sijhawm 3-5 txoj kev kho nyob rau ob peb lub lis piam kom tshem tawm cov tawv tawv tawv.
