Pob pob txha pob txha yog ib qho ntawm feem ntau raug mob. Nws yog ncab los yog tearing ntawm ligaments uas txhawb nqa pob taws. Sprains tshwm sim feem ntau hauv ATF (anterior talofibular) ligament vim tias nws khiav raws sab nraum koj pob taws. Lub ligaments sab nraud tsis muaj zog npaum li cov leeg sab hauv. Los ntawm kev siv dag zog ntawm lub cev, lub ntiajteb txawj nqus thiab peb tus kheej lub cev hnyav peb nthuav cov leeg dhau nws lub peev xwm ib txwm muaj. Qhov no ua rau kua muag nyob hauv cov leeg thiab ib puag ncig cov hlab ntshav me. Txoj hlab ntaws zoo li cov roj hmab rub thiab rub kom nruj heev, ua rau kua muag ntws los saum npoo, ua rau nws tsis ruaj khov.
Cov kauj ruam
Ntu 1 ntawm 3: Txheeb Pob Zeb
Kauj Ruam 1. Nco qab lub sijhawm raug mob
Sim nco ntsoov dab tsi tshwm sim tam sim uas koj raug mob. Qhov no yuav nyuaj, tshwj xeeb tshaj yog tias koj mob hnyav heev. Txawm li cas los xij, koj qhov kev paub thaum lub sijhawm raug mob tuaj yeem muab cov lus qhia.
- Koj txav nrawm npaum li cas? Yog tias koj tau txav mus los ntawm qhov nrawm heev (piv txwv li, caij ski lossis khiav nrawm dua), muaj feem yuav ua rau koj raug mob yog pob txha puas. Qhov no yuav xav tau kev kho mob zoo. Kev raug mob qis dua (piv txwv li, dov koj pob taws thaum dhia lossis taug kev) yog qhov zoo dua uas yuav kho tau nws tus kheej nrog kev saib xyuas kom raug.
- Koj puas hnov qhov hnov kua muag? Hauv ntau qhov xwm txheej koj yuav, thaum kis tau tus kab mob.
- Puas muaj lub suab nrov lossis nrov nrov? Qhov no tuaj yeem tshwm sim nrog tus txha nqaj. Nws kuj tshwm sim nrog pob txha pob txha.
Kauj Ruam 2. Saib rau qhov o
Thaum muaj tus txha nqaj qaum, koj pob taws yuav o tuaj, feem ntau tam sim ntawd. Txheeb xyuas koj lub pob taws ib sab kom pom tias qhov raug mob zoo li loj dua. Qhov mob thiab o feem ntau yuav tshwm sim hauv pob qij txha lossis pob txha.
Taw lossis pob qij txha deformity thiab mob tsis tuaj yeem feem ntau qhia txog pob txha pob txha. Nco ntsoov siv tus pas nrig thiab mus ntsib koj tus kws kho mob tam sim
Kauj Ruam 3. Saib rau qhov txhab
Tus txha nqaj kuj feem ntau ua rau nqaij tawv. Kuaj pob qij txha rau cov cim ntawm qhov xim ua los ntawm cov nqaij tawv.
Kauj Ruam 4. Xav tias rhiab
Pob qij txha txha yuav nquag hnov ntxhiab. Maj mam kov qhov chaw raug mob nrog koj cov ntiv tes kom pom tias nws mob los ntawm qhov kov.
Kauj Ruam 5. Muab qhov hnyav maj mam muab rau ntawm pob taws
Sawv ntsug thiab maj mam muab qee qhov hnyav ntawm pob taws raug mob. Yog tias muaj mob hnyav thaum koj muab qhov hnyav hnyav rau ntawm pob taws, nws tuaj yeem tawg. Yog koj xav tias nws puas ntsoog mus cuag kws kho mob sai.
- Xav rau "wobbliness" hauv pob taws. Lub pob luj taws feem ntau zoo li xoob lossis tsis ruaj khov.
- Thaum muaj mob hnyav heev, koj yuav tsis tuaj yeem hnyav hnyav rau ntawm pob taws tag nrho, lossis siv tus ko taw los sawv. Ua li ntawd yuav ua rau mob ntau dhau. Siv tus pas nrig thiab nrhiav kev kho mob tam sim.
Ntu 2 ntawm 3: Txheeb Xyuas Qib Kawm ntawm Kev Nyuaj Siab
Kauj Ruam 1. Paub txog qib I sprain
Pob pob txha pob txha tuaj nyob hauv peb qib sib txawv. Cov kev kho mob yuav txiav txim siab raws li qhov hnyav ntawm qhov raug mob. Qhov tsawg tshaj plaws yog qib I sprain.
- Nov yog qhov me me uas tsis cuam tshuam rau koj lub peev xwm sawv lossis taug kev. Thaum nws yuav tsis xis nyob, koj tseem tuaj yeem siv koj pob taws ib txwm.
- Qib I sprain yuav ua rau me me o thiab mob.
- Hauv qhov mob me me, qhov o feem ntau yuav ploj mus li ob peb hnub.
- Kev saib xyuas tus kheej feem ntau txaus rau me ntsis sprain.
Kauj Ruam 2. Paub txog qib II sprain
Qib II sprain yog qhov raug mob me ntsis. Nws yog qhov ua tsis tiav tab sis muaj qhov cuam tshuam loj heev ntawm ligament lossis ligaments.
- Hauv qib II sprain, koj yuav tsis muaj peev xwm siv koj pob taws ib txwm thiab yuav muaj teeb meem ua kom hnyav rau nws.
- Koj yuav hnov mob me ntsis, ua pob, thiab o tuaj.
- Lub pob taws yuav hnov xoob thiab yuav zoo li nws tau raug rub mus rau tom ntej me ntsis.
- Rau qib II sprain, koj yuav tsum tau siv tus pas nrig thiab pob qij txha txhawm rau ib pliag kom taug kev.
Kauj Ruam 3. Paub txog qib III sprain
Qib III sprain yog ua kom tiav kua muag thiab poob ntawm cov yam ntxwv ntawm cov leeg.
- Nrog qib III sprain, koj yuav tsis tuaj yeem nqa qhov hnyav ntawm pob taws thiab yuav sawv tsis tau yog tsis muaj kev pab.
- Qhov mob thiab qhov txhab yuav mob hnyav.
- Yuav muaj qhov o tseem ceeb (ntau dua 4 cm) nyob ib ncig ntawm cov fibula (pob txha pob txha).
- Tej zaum yuav muaj qhov tsis zoo ntawm ko taw thiab pob taws deformity thiab cov pob txha tawg loj nyob hauv qab lub hauv caug, uas tuaj yeem txiav txim siab los ntawm kev kuaj mob.
- Qib III sprain xav tau tus kws kho mob tam sim ntawd.
Kauj Ruam 4. Paub txog cov cim ntawm kev tawg
Kev tawg yog pob txha raug mob tshwj xeeb tshaj yog raug mob pob taws nrawm hauv cov neeg noj qab haus huv lossis raug mob me me hauv cov neeg laus. Cov tsos mob feem ntau zoo ib yam li qib III sprain. Kev tawg yuav xav tau X-rays thiab kev kho mob zoo.
- Lub pob taws uas tawg yuav ua rau mob heev thiab tsis ruaj khov.
- Ib qho me me lossis cov plaub hau tawg yuav zoo ib yam hauv cov tsos mob rau tus txha nqaj qaum, tab sis yog tias koj xav tias cov plaub hau tawg siv qhov sib faib thiab taug kev ntawm tus ntoo khaub lig.
- Lub suab nrov nrov thaum lub sijhawm raug mob tuaj yeem yog pov thawj ntawm kev tawg.
- Ib qho pom tseeb ntawm ko taw lossis pob qij txha tsis zoo, xws li koj txhais taw tso rau hauv txoj haujlwm tsis zoo lossis lub kaum ntse ntse, yog cov pov thawj tseeb ntawm kev tawg lossis pob qij txha sib koom.
Ntu 3 ntawm 3: Kho Pob Qij Sprains
Kauj Ruam 1. Tham nrog koj tus kws kho mob yog tias tus txha nqaj loj heev
- Yog tias koj pom ib qho pov thawj ntawm qhov nruab nrab mus rau mob hnyav lossis qib III sprain, koj yuav tsum mus ntsib kws kho mob. Hauv lwm lo lus, yog tias koj tsis tuaj yeem taug kev (lossis muaj teeb meem nyuaj ua li ntawd), muaj kev xav hauv cheeb tsam, raug mob hnyav, lossis hnov suab nrov thaum lub sijhawm raug mob, mus ntsib kws kho mob. Koj yuav xav tau X-ray thiab kev tshuaj xyuas txuj ci txhawm rau txiav txim siab kho mob.
- Kev saib xyuas tus kheej feem ntau tsim nyog rau menyuam yaus mus rau mob hnyav. Tab sis, tus sprain uas tsis kho kom zoo tuaj yeem ua rau mob ntxiv lossis mob ntxiv. Yog tias koj tus mob hnyav zuj zus tuaj lossis tsis tau zoo dua nyob rau ib lub lim tiam ces mus ntsib koj tus kws kho mob.
Kauj Ruam 2. So pob taws
Koj tuaj yeem siv cov txheej txheem saib xyuas tus kheej hu ua RICE (So, Ice, Compression splinting, and Elevation). Nov yog cov ntawv luv uas sawv cev rau plaub qhov kev kho mob. Txog qib I rau II sprain, RICE tej zaum yuav yog txhua yam kev kho mob uas koj xav tau Thawj kauj ruam yog so pob taws.
- Tsis txhob txav pob qij txha, thiab ua kom tsis muaj zog yog tias ua tau.
- Yog tias koj muaj tus pas ntsuas lossis ib qho ncaj ntawm cov khoom siv tau yooj yim, koj tuaj yeem zam lub phiab uas yuav tiv thaiv tus ceg ntoo los ntawm kev raug mob ntxiv. Sim ua kom koj lub pob taws kom nws tau teeb tsa nyob rau hauv ib qho chaw anatomical.
Kauj Ruam 3. Khaws qhov raug mob
Muab dej khov rau ntawm qhov raug mob tuaj yeem txo qhov o thiab tsis xis nyob. Tau ib yam dab tsi txias tso rau ntawm pob taws sai li sai tau.
- Muab ib co dej khov tso rau hauv lub hnab maj mam muab tso rau ntawm qhov sib koom tes. Npog nws nrog ntaub so tes lossis phuam kom tsis txhob muaj te tuaj ntawm koj cov tawv nqaij.
- Ib lub hnab khov nab kuab kuj ua rau cov dej khov zoo.
- Khaws qhov raug mob rau 15-20 feeb ntawm ib lub sijhawm, txhua 2-3 teev. Txuas ntxiv icing qhov raug mob no mus rau 48 teev.
Kauj Ruam 4. Muab pob qij txha
Txog qib I sprain, muab qhov raug mob nrog cov ntaub qhwv tuaj yeem tuaj yeem pab ua kom ruaj khov thiab txo qhov kev pheej hmoo ntawm lwm qhov raug mob.
- Qhwv thaj tsam nrog daim ntaub qhwv siv "daim duab-yim" tus qauv nyob ib puag ncig pob taws.
- Tsis txhob qhwv nws nruj dhau, lossis koj tuaj yeem ua rau o tuaj. Koj yuav tsum muaj peev xwm tau txais ntiv tes nruab nrab ntawm cov ntaub qhwv thiab koj cov tawv nqaij.
- Yog tias koj ntseeg tias koj muaj qib II lossis III sprain, tsis txhob siv kev sib zog. nrog qib III tseem mus ntsib kws kho mob sai li sai tau
Kauj Ruam 5. Tsa koj txhais taw
Tsa caj npab saum koj lub plawv. Muab koj txhais taw tso rau ntawm ob lub hauv ncoo. Qhov no yuav txo cov ntshav ntws mus rau thaj chaw thiab cia qhov o tuaj yeem txhim kho.
Kev nce siab yuav pab txhawb lub ntiaj teb kom tshem tawm qhov o, thiab pab qhov mob
Kauj Ruam 6. Noj tshuaj
Txhawm rau pab tswj qhov mob thiab o, koj tuaj yeem siv NSAIDs (cov tshuaj tsis-steroidal anti-inflammatory tshuaj). Cov tshuaj NSAIDs uas siv tau ntau tshaj muaj xws li ibuprofen (cov cim lag luam muaj xws li Motrin, Advil), naproxen (cim npe ua Aleve), thiab tshuaj aspirin. Acetaminophen (tseem hu ua Paracetamol lossis trademarked Tylenol) tsis yog NSAID thiab tsis tswj hwm qhov mob, tab sis nws tuaj yeem pab txo qhov mob.
- Noj tsuas yog raws li qhia hauv ntim, thiab tsis txhob noj NSAIDs rau qhov mob ntau dua 10-14 hnub.
- Tsis txhob muab tshuaj aspirin rau cov menyuam hnub nyoog qis dua 18 xyoo vim muaj kev pheej hmoo ntawm kev tsim Reye syndrome.
- Txog qib III sprain, koj tus kws kho mob yuav sau ntawv tshuaj yeeb rau thawj 48 teev.
Kauj Ruam 7. Siv txoj kev pab taug kev lossis txav chaw txav chaw
rau qib III sprain thaum lawv tau saib xyuas nws koj tus kws kho mob yuav hais qhia cov cuab yeej siv kho mob kom pab koj txav mus los thiab/lossis tsis txav koj lub pob taws. Piv txwv li:
- Tej zaum koj yuav xav tau tus pas nrig, tus pas nrig, lossis tus neeg taug kev. Koj qib kev tshuav nyiaj yuav txiav txim siab qhov twg yog qhov zoo tshaj rau koj kev nyab xeeb.
- , koj yuav xav txiav txim siab siv daim ntaub qhwv lossis pob qij txha txhawm rau ua kom tsis ruaj khov pob taws. Hauv cov xwm txheej hnyav, tus kws phais neeg mob pob txha tuaj yeem tso koj pob taws rau hauv qhov tawv.
Lub tswv yim
- Pib kho RICE tam sim rau qhov raug mob pob taws.
- Yog tias koj tsis tuaj yeem taug kev ntawm nws, sab laj nrog kws kho mob tam sim.
- Khaws koj txhais taw ntau npaum li koj tuaj yeem ua tau yog tias koj ntseeg tias koj pob taws tau txhaws. Tsis txhob taug kev. Siv tus pas nrig lossis lub rooj zaum muaj log. Yog tias koj tseem taug kev ntawm koj lub pob taws thiab tsis so nws, txawm tias qhov mob hnyav tshaj plaws yuav tsis tuaj yeem kho tau.
- Sim mus koom rau tus sprain sai li sai tau thiab muab tso rau hauv lub hnab dej khov rau lub sijhawm luv hauv ntau lub sijhawm.
- Saib ntawm pob taws uas raug mob piv rau lwm tus, thiab saib seb puas muaj o.
- Nco ntsoov koj qhia rau niam txiv lossis tus neeg saib xyuas rau kev pab.
- Khaws koj ob txhais taw kom txog thaum tus kws kho mob hais kom koj txav mus.
- Sib piv koj lub pob taws raug mob ib yam. Yog tias nws yog qib 2 lossis 3 sprain, txhais taw raug mob yuav o thiab nqaij ntau heev.
Lus ceeb toom
- Nws yog ib qho tseem ceeb uas koj lub pob taws tau kho zoo tom qab txhav tas. Yog tias nws tsis kho kom zoo, lwm tus txha nqaj qaum yuav tshwm sim ntau dua. Koj tseem tuaj yeem xaus nrog qhov mob hnyav thiab qhov o uas tsis ploj mus.
- Yog tias koj ntsib kev txias hauv txhais ceg, hnov tag nrho ntawm ko taw, lossis nruj vim qhov o, qhov no yuav yog lub cim ntawm mob hnyav dua. Nrhiav kev kho mob tam sim vim tias koj yuav xav tau phais mob xwm txheej loj rau cov hlab ntsha loj thiab raug mob lossis ua rau mob sib cais.
