X-ceg, lossis genu valgum, yog qhov xwm txheej uas txhais taw sib cais thaum sawv nrog hauv caug hauv caug. Rau cov hluas lossis cov neeg laus nrog X-ceg, kev tawm dag zog thiab kev hloov pauv hauv lub neej tuaj yeem txhawb nqa thiab ntxiv dag zog rau lub hauv caug, txawm hais tias lawv kho tsis tau nws. Rau cov mob hnyav, lossis yog koj txhawj xeeb txog tus mob congenital, mus ntsib kws kho mob. Cov kws kho mob yuav pom zoo kho phais. Yog tias koj tus menyuam X txhais ceg tsis txhim kho thaum nws loj tuaj, lossis yog nws pom cov tsos mob xws li mob lossis taug kev nyuaj, coj nws mus rau kws kho mob kom phais thiab kho mob.
Kauj ruam
Txoj Kev 1 ntawm 3: kov yeej txhais ceg X yam tsis muaj kev phais
Kauj Ruam 1. Sim ua kom qoj ib ce tsawg zog los txhawb koj lub hauv caug
Yog tias koj muaj X txhais ceg, koj yuav xav nyob hauv qhov zoo thiab ntxiv dag zog rau koj cov leeg nqaij, tab sis txo qis kev cuam tshuam ntawm koj lub hauv caug. Koj tus kws kho mob lossis tus kws kho mob lub cev tuaj yeem hais qhia qoj ib ce uas tsis ua rau koj pob qij txha, xws li caij tsheb kauj vab, ua luam dej, lossis taug kev. Tsis tas li, tham nrog koj tus kws kho mob txog kev tawm dag zog tshwj xeeb rau lub hauv caug, tab sis qhov ntawd tsis ua rau muaj kev pheej hmoo ntawm kev raug mob lossis mob caj dab, xws li:
- Sau tus niam ntawv nrog koj cov ntiv taw
- Sawv ntsug ncaws rov qab
- Phab ntsa zaum
- Ceg nqa
- Kauj ruam
Txheej Txheem Kev Ruaj Ntseg:
Ib txwm sov kom tsawg li 5-10 feeb ua ntej tawm dag zog. Kev sov so pab npaj lub cev thiab tiv thaiv kev raug mob thaum tawm dag zog. Sim ua kom sov sov nrog qhov cuam tshuam qis cardio, xws li taug kev lossis siv lub tshuab elliptical.
Kauj Ruam 2. Ua haujlwm nrog tus kws kho mob uas paub txog lub cev kho ceg X
X-ceg hauv cov hluas lossis cov laus tuaj yeem ua rau muaj kev pheej hmoo mob hauv caug, mob caj dab, thiab raug mob ntsig txog kis las. Nug koj tus kws kho mob kom pom zoo rau tus kws kho mob lub cev uas tuaj yeem muab kev nyab xeeb thiab tsim nyog rub thiab ua haujlwm ntxiv dag zog rau koj lub hauv caug thiab tiv thaiv teeb meem.
- Hmoov tsis zoo, kev ncab thiab qoj ib ce tsis tuaj yeem kho qhov tsos ntawm X ceg.
- Hom kev tawm dag zog uas koj yuav tsum tau ua yog nyob ntawm yam tseem ceeb xws li qhov hnyav ntawm koj txhais taw, hnub nyoog, lub cev zoo li cas, thiab kev noj qab haus huv tag nrho.
Kauj Ruam 3. Ntxiv dag zog rau koj lub hauv caug nrog yoga
Muaj ntau yam yoga poses thiab qoj ib ce koj tuaj yeem sim ua kom lub hauv caug muaj zog, yoog raws, thiab ruaj khov. Yoga yog qhov muaj txiaj ntsig zoo rau kev daws teeb meem hauv caug thaum ua ke nrog kev kho lub cev. Nrhiav tus kws kho mob tsim nyog yoga nrog kev paub txog teeb meem hauv caug, lossis nrhiav kev pom zoo los ntawm kws kho mob lossis kws kho mob lub cev. Tus kws qhia yoga tuaj yeem qhia koj yuav ua li cas qoj ib ce thiab ua kom raug yog li koj tuaj yeem zam kev raug mob ntxiv.
- Cov piv txwv zoo ntawm kev ua kom muaj zog hauv caug yog Warrior pose thiab Triangle pose.
- Iyengar hom yoga yuav pab tau rau lub hauv caug teeb meem cuam tshuam nrog ceg X, xws li pob txha pob txha thiab mob hauv caug. Sim nrhiav Iyengar tus kws qhia yoga hauv koj thaj tsam nrog kev pab hauv internet.
Kauj Ruam 4. Ua Pilates ce uas muaj txiaj ntsig zoo rau lub hauv caug
Koj tseem tuaj yeem siv Pilates ntxiv dag zog rau koj lub hauv caug, txo kev nruj, thiab txhim kho kev txav ntawm lub hauv caug pob qij txha. Nrhiav tus kws qhia pilates uas tuaj yeem coj koj los ntawm kev tawm dag zog zoo los txhawb koj lub hauv caug, lossis nug koj tus kws kho mob lossis kws kho mob lub cev kom pom zoo.
Koj tseem tuaj yeem siv qhov ua tau zoo ntawm kev coj ua Pilates hauv online tshwj xeeb tsim los kho cov teeb meem hauv caug, xws li qhov no: https://www.nhs.uk/conditions/nhs-fitness-studio/knee-problems-pilates-exercise-video/
Kauj Ruam 5. Sim Feldenkrais txoj hauv kev txhawm rau txhim kho kev sib koom tes ruaj khov thiab ua kom sib haum
Txoj Kev Feldenkrais cuam tshuam nrog kev xyaum nrog tus kws qhia ntawv pov thawj txhawm rau kho koj li cas sawv, txav, thiab siv koj lub cev. Cov txheej txheem Feldenkrais tuaj yeem pab txhim kho kev txav mus los thiab lub hauv caug ruaj khov thiab ua kom haum. Tshawb nrhiav internet rau tus kws kho mob Feldenkrais, lossis nrhiav cov lus qhia los ntawm kws kho mob lossis kws kho mob lub cev.
- Ua ntej siv cov kev pabcuam ntawm tus kws kho mob Feldenkrais, xyuas kom lawv muaj daim ntawv pov thawj raug cai.
- Cov hauv qab no yog cov npe ntawm Feldenkrais koom haum ua haujlwm npog 20 lub tebchaws txawm hais tias hmoov tsis zoo Indonesia tsis suav nrog:
Kauj Ruam 6. Hnav khau uas yog qhov loj me los txhawb koj lub hauv caug
Cov khau zoo tuaj yeem txo kev ntxhov siab ntawm koj lub hauv caug thiab pob taws, thiab muaj txiaj ntsig ntau txawm tias koj tsis yog ncaws pob. Piav qhia rau tus muag khoom ntawm lub khw ncaws pob ncaws pob tias koj tab tom nrhiav khau uas tuaj yeem pab daws teeb meem hauv caug. Lawv tuaj yeem pab koj xaiv khau zoo rau koj cov kev xav tau.
Lawv feem ntau yuav pom zoo kom khau khau uas tau tsim los txhawm rau kho sab hauv ntawm koj txhais taw thaum koj khiav lossis taug kev
Kauj Ruam 7. Sib tham siv cov hlua hlua los yog khau khau rau kev txhawb nqa ntxiv thiab kho kom raug
Koj tus kws kho mob lossis kws kho mob lub cev tuaj yeem pom zoo tshwj xeeb khau lossis txwv ko taw uas pab kho kom haum ntawm koj txhais taw thiab hauv caug. Cov cuab yeej no tseem tuaj yeem txo qhov siab los ntawm lub hauv caug kom X ceg tsis mob ntxiv. Nug koj tus kws kho mob lossis kws kho lub cev txog yam khoom siv twg yuav ua haujlwm zoo tshaj rau koj.
- Ntau tus neeg X-legged muaj ib txhais ceg uas ntev dua li lwm tus. Cov khau orthotic tuaj yeem kho qhov sib txawv ntawd kom lawv tuaj yeem taug kev thiab khiav tau yooj yim dua yam tsis muaj lub hauv caug thiab ko taw.
- Ib qho ntxiv, khau orthotic tuaj yeem tiv thaiv cov taw ntawm txoj kev tig sab hauv thaum taug kev. Nov yog qhov teeb meem taug kev feem ntau nrog X ceg.
- Koj kuj tseem tuaj yeem siv cov hlua zawm ceg uas txhawb sab nrauv ntawm lub hauv caug sib koom tes.
Kauj Ruam 8. Noj zaub mov uas pab txhawb pob txha thiab kev noj qab haus huv
Ntxiv rau kev tawm dag zog kom nyab xeeb thiab tsim nyog, koj tuaj yeem tiv thaiv thiab txhawb koj lub hauv caug los ntawm kev noj zaub mov uas ntxiv dag zog rau koj cov pob txha thiab cov nqaij ib puag ncig. Tham nrog koj tus kws kho mob lossis kws noj zaub mov noj txog cov zaub mov twg zoo tshaj rau lub hauv caug. Koj tus kws kho mob yuav pom zoo:
- Ntau yam xim txiv hmab txiv ntoo thiab zaub, tshwj xeeb tshaj yog cov tshuaj tiv thaiv kab mob zoo xws li txiv hmab txiv ntoo thiab zaub nplooj ntsuab.
- Cov zaub mov nplua nuj nyob hauv omega 3 fatty acids, xws li ntses, nplej tag nrho thiab txiv ntseej, thiab roj zaub.
- Lean protein, xws li ntses, nqaij qaib mis, thiab taum.
- Cov txuj lom uas tiv thaiv kab mob, xws li turmeric thiab qhiav.
- Cov zaub mov nplua nuj nyob hauv calcium thiab vitamin D, xws li cov khoom siv mis nyuj, qe, cov nplej muaj zog, thiab cov ntses kaus poom nrog cov pob txha.
Kauj Ruam 9. Sim poob phaus yog tias ceg X cuam tshuam nrog kev rog
Qhov hnyav dhau tuaj yeem ntxiv qhov siab rau hauv caug, ua rau cov ceg tsis zoo. Yog tias koj muaj teeb meem nrog koj qhov hnyav thiab nws cuam tshuam rau koj txhais taw li cas, tham nrog koj tus kws kho mob, kws kho mob lub cev, lossis sau npe noj zaub mov noj. Lawv tuaj yeem hais qhia cov tswv yim kom nyab xeeb thiab noj qab haus huv rau koj.
Koj tus kws kho mob yuav pom zoo ua ke ntawm kev hloov kho zaub mov noj thiab ua kom lub cev muaj zog nyab xeeb
Txoj Kev 2 ntawm 3: Nrhiav Kev Pab Kho Mob
Kauj Ruam 1. Nug koj tus kws kho mob los tshuaj xyuas rau tus ceg tshiab uas tau tsim los lossis hnyav X
Yog tias X-ko taw txhim kho raws li cov tub ntxhais hluas lossis cov laus, nws yog qhov tseem ceeb mus ntsib kws kho mob kom paub seb dab tsi ua rau nws. Koj tus kws kho mob tuaj yeem tshuaj xyuas koj thiab txiav txim seb puas muaj qhov laj thawj kho mob, xws li mob caj dab hauv lub hauv caug, tsis muaj vitamin, lossis raug mob hauv caug. Koj yuav tsum tau mus ntsib kws kho mob yog tias txhais ceg X tau mob zuj zus, mob lossis nyuaj rau taug kev, lossis hnyav (piv txwv li, ntau dua 7 cm nruab nrab ntawm pob taws thaum lub hauv caug coj ua ke).
- Cov kws kho mob tuaj yeem kuaj ntshav lossis kuaj X-duab txhawm rau txheeb xyuas cov xwm txheej hauv lub cev lossis teeb meem cuam tshuam nrog X-rays.
- Nyob ntawm qhov ua rau thiab mob hnyav ntawm tus mob, koj tus kws kho mob tuaj yeem xa koj mus rau kws kho mob tshwj xeeb (kws kho mob tshwj xeeb hauv pob txha thiab teeb meem sib koom tes).
Kauj Ruam 2. Noj tshuaj lossis tshuaj ntxiv yog tias koj tus kws kho mob qhia
Yog tias ceg X yog cuam tshuam nrog cov teeb meem kev noj qab haus huv, xws li tsis muaj vitamin D lossis rickets, koj tus kws kho mob yuav hais qhia kho nrog tshuaj ntxiv lossis tshuaj noj. Qhia rau koj tus kws kho mob yog tias koj tau noj tshuaj lossis tshuaj ntxiv, lossis yog tias koj muaj lwm yam teeb meem kev noj qab haus huv, kom koj tus kws kho mob paub tias yam tshuaj twg muaj kev nyab xeeb.
- Piv txwv, yog tias ceg X yog tshwm sim los ntawm rickets, koj tus kws kho mob yuav sau ntawv tshuaj uas muaj cov vitamin D thiab calcium.
- Yog hais tias ceg X cuam tshuam nrog mob pob txha, koj tus kws kho mob tuaj yeem hais qhia tshuaj tiv thaiv kab mob lossis tshuaj noj kom zoo rau pob qij txha, xws li glucosamine thiab chondroitin.
Kauj Ruam 3. Xav txog kev phais txhawm rau kho X txhais ceg uas twb loj lawm
Yog tias tus mob ko taw ua rau mob hnyav lossis ua rau nws nyuaj rau taug kev, qhov kev xaiv zoo tshaj yuav yog kev phais kom raug. Hom kev phais feem ntau ua los kho tus ceg X hauv cov tub ntxhais hluas thiab cov laus yog kev phais pob txha. Tus kws phais yuav txiav ib feem ntawm cov ceg pob txha nyob ib ncig ntawm lub hauv caug thiab kho cov pob txha tas mus li los ntawm kev kho qhov sib koom ua ke. Yog tias koj tus kws kho mob pom zoo kom siv pob txha, nug kom xa mus rau tus kws phais pob txha.
- Yog hais tias txhais ceg X yog tshwm sim los lossis cuam tshuam nrog mob caj dab hnyav, koj tus kws kho mob yuav hais qhia hloov phais hauv caug.
- Cov txheej txheem phais feem ntau ua tiav zoo hauv kev kho X teeb meem.
Tswv yim:
Kev phais kho lub hauv caug xws li osteotomy thiab hloov lub hauv caug feem ntau cuam tshuam nrog cov cuab yeej cog (xws li daim hlau, ntsia hlau, thiab cov khoom sib koom ua ke) rau hauv caug. Qhia rau koj tus kws kho mob yog tias koj ua xua rau hlau lossis lwm yam ntaub ntawv yog li lawv tuaj yeem xaiv cov cuab yeej nyab xeeb thiab haum rau koj.
Txoj Kev 3 ntawm 3: Kho X-Legs hauv Menyuam
Kauj Ruam 1. Tos thiab saib yuav ua li cas rau cov menyuam hnub nyoog qis dua 7 xyoo
X ceg hauv cov menyuam yaus yog ib yam ntuj tsim vim tias lawv cov leeg tseem tab tom tsim. Qhov mob no feem ntau pib tshwm sim thaum tus menyuam muaj 2 txog 5 xyoos, thiab kho nws tus kheej thaum nws muaj 7 xyoos. Mus tom ntej yog tias koj xav sab laj nrog kws kho mob, tab sis taw X hauv cov menyuam hnub nyoog qis dua 7 xyoos feem ntau tsis xav tau kev kho mob.
Yog pom X ceg thaum tus menyuam tseem tsis tau muaj 2 xyoos, tham nrog kws kho menyuam yaus
Koj puas paub?
Txawm hais tias tsis yog txhua tus menyuam yaus muaj X-legged, X-puab taw tau suav tias yog ib feem ntawm tus menyuam txoj kev loj hlob thiab kev loj hlob thaum pom ntawm hnub nyoog 2 txog 5 xyoos.
Kauj Ruam 2. Nug tus kws kho mob tshuaj xyuas tus menyuam yog tias nws lub cev tsis zoo zuj zus thaum nws muaj 7 xyoo
Yog txhais ceg X tsis kho nws tus kheej thaum muaj hnub nyoog 7 xyoos, teem sijhawm nrog koj tus kws kho menyuam yaus kom pom tias muaj teeb meem kev noj qab haus huv. Tus kws kho mob yuav kuaj lub cev, thiab tuaj yeem hais qhia lwm yam kev kuaj mob xws li xoo hluav taws xob lossis kuaj ntshav.
Koj yuav tsum tau mus ntsib kws kho mob yog tias X-footedness tsis tshwm sim tom qab koj tus menyuam muaj 7 xyoo lossis yog nws ua teeb meem xws li mob, nyuaj rau taug kev, lossis txo kev ntseeg tus kheej
Kauj Ruam 3. Daws cov teeb meem uas tsim muaj uas yuav ua rau muaj teeb meem
Feem ntau ua rau ko taw X hauv menyuam suav nrog kev tsis muaj cov vitamins (xws li rickets) thiab raug mob hauv caug. Yog tias cov kws kho mob tuaj yeem txheeb xyuas qhov ua rau menyuam yaus, lawv tuaj yeem tuaj yeem daws qhov teeb meem thiab pab kho tus ceg X ntawm nws tus kheej.
Nyob ntawm qhov ua rau, tus kws kho mob yuav hais qhia tshuaj lossis tshuaj ntxiv rau koj tus menyuam
Kauj Ruam 4. Nrhiav tus kws kho mob lub cev los pab koj tus menyuam kom muaj zog thiab txhim kho kev mus
Yog txhais ceg X ua rau mob lossis cuam tshuam rau koj tus menyuam txoj kev mus, kev kho lub cev tuaj yeem pab tau. Nug koj tus kws kho mob kom pom zoo tus kws kho mob lub cev uas muaj kev paub txog kev qhia menyuam yaus X-legged.
Kev kho lub cev tseem ceeb heev yog tias koj tus menyuam xav tau kev phais. Tus kws kho mob yuav pom zoo kom ua kom rov muaj zog thiab hloov pauv ntawm kev txav chaw tom qab phais
Kauj Ruam 5. Muab kev txwv tus menyuam lossis khau tshwj xeeb yog tias tus kws kho mob pom zoo
Yog tias koj tus menyuam X txhais ceg tsis raug kho nws tus kheej thaum lub sijhawm nws mus txog 7 xyoos, cov cuab yeej orthotic yuav pab tau zoo heev. Koj tus kws kho menyuam yaus lossis kws kho mob lub cev tuaj yeem pom zoo tshwj xeeb khau lossis khau los txhim kho kev taug kev. Lawv kuj tseem tuaj yeem hais qhia tshwj xeeb cov hlua zawv zawg kom hnav thaum tus menyuam pw kom ntxiv dag zog thiab kho lub hauv caug.
Nug koj tus kws kho menyuam yaus, kws kho mob lub cev, lossis tus kws kho mob tshwj xeeb los qhia koj yuav ua li cas hnav khau lossis txwv tsis pub ko taw kom raug
Kauj Ruam 6. Xav txog kev phais kev loj hlob yog tias lwm txoj hauv kev tsis ua haujlwm
Thaum phais feem ntau tsis tas yuav kho X-ceg hauv cov menyuam, kws kho mob tuaj yeem pom zoo cov txheej txheem no yog tias mob hnyav lossis tsis txhim kho nrog lwm yam kev kho mob. Cov txheej txheem phais feem ntau rau menyuam yaus hu ua kev phais kev loj hlob. Nug tus kws kho mob yog tias txoj kev no haum rau koj tus menyuam.
- Qhov kev phais no feem ntau yog ua tiav thaum tiav nkauj tiav nraug (nruab nrab ntawm hnub nyoog 11 thiab 13 xyoos).
- Cov txheej txheem no suav nrog cog cov cuab yeej hlau rau sab hauv ntawm lub hauv caug sib koom ua ke kom lub hauv caug thaum nws loj tuaj.
- Tom qab phais hauv caug, koj tus menyuam yuav tsum siv tus pas nrig lossis tus neeg taug kev tau ob peb lub lis piam. Feem ntau, cov menyuam tuaj yeem rov mus ua haujlwm tau zoo tom qab 6 lub hlis.
