Cov ceg nkees yog ib qho kev tsis txaus siab rau ntau tus neeg, tshwj xeeb tshaj yog cov uas yuav tsum sawv ntsug ntev (xws li cov neeg them nyiaj thiab tub ceev xwm tsheb) lossis taug kev mus deb (xws li cov neeg tos zaub mov thiab tus xa khoom). Lwm qhov laj thawj uas feem ntau ua rau ko taw hnov mob thiab nkees yog siv cov khau tsis tsim nyog, xws li khau siab thiab khau uas muaj kev txhawj xeeb ntau dua li qhov zoo li tus neeg hnav lub taw. Yog li ntawd, kawm paub yuav ua li cas so taw nkees, nyob hauv tsev lossis los ntawm kev kho los ntawm tus kws tshaj lij, yog qhov tseem ceeb tshaj plaws.
Kauj ruam
Ntu 1 ntawm 3: Teeb Meem Nrog Ntej Ntej Tom Tsev
Kauj Ruam 1. Muab koj txhais taw tso rau hauv siab dua thaum koj so
Ib qho ua rau mob ceg yog o. Yog li, nce koj ob txhais ceg thaum koj zaum yuav tuaj yeem pab tiv thaiv lub ntiajteb txawj nqus thiab tso cai rau cov ntshav thiab cov kua dej tawm ntawm ob txhais ceg qis thiab rov qab mus ncig. Tshem cov thom khwm / thom khwm kuj tseem tuaj yeem pab txias taw ua rau lawv xis nyob.
- Txhawb nqa ob txhais ceg tsawg kawg mus rau lub plawv yog qhov zoo rau kev txhim kho kev ncig.
- Siv cov tog hauv ncoo kom txhawb koj ob txhais ceg thaum koj pw ntawm lub rooj zaum, tab sis tsis txhob thaiv cov ntshav ntws los ntawm hla koj pob taws.
Kauj Ruam 2. Hloov koj nkawm khau
Cov khau uas tsis haum, cua tsis zoo, thiab/lossis hnyav heev tuaj yeem ua rau nkees thiab mob ko taw. Yog li, siv cov khau uas ruaj khov, lub teeb thiab ua raws koj hom haujlwm, ncaws pob lossis ua si. Peb pom zoo kom hnav khau nrog luj taws tsis pub tshaj 1.5 cm. Heels siab ua rau cov ntiv taw nyem ua ke thiab ua rau ko taw pathologies xws li bunions. Yog tias koj yog tus sib tw hnyav, hloov khau tom qab khiav rau 560-800 km lossis txhua peb lub hlis, qhov twg los xij ua ntej.
- Nco ntsoov nco ntsoov khi koj nkawm khau ib yam li khau xaws haum lossis flip-flops ua rau muaj kev ntxhov siab ntau dua ntawm koj txhais taw thiab qis cov leeg nqaij.
- Zoo dua los yuav khau thaum tav su. Koj muaj feem ntau yuav tau txais qhov loj me uas haum tshaj vim tias lub sijhawm ntawd txhais taw nyob ntawm nws qhov loj tshaj, feem ntau yog vim o thiab mob me me ntawm lub hauv paus ntawm ko taw.
Kauj Ruam 3. Siv orthotics (khau npog)
Yog tias koj muaj ko taw tiaj thiab yuav tsum sawv lossis taug kev ntau, txiav txim siab siv orthotics. Orthotics tau hloov kho cov khau npog uas txhawb nqa koj txhais taw thiab muab kev ua haujlwm zoo dua qub thaum koj sawv. Orthotics tseem yuav pab txo qis kev pheej hmoo ntawm kev tsim teeb meem nrog lwm cov pob qij txha xws li pob taws, hauv caug, thiab lub duav.
- Cov kws paub txog kev noj qab haus huv uas tuaj yeem ua tus kws kho mob tshwj xeeb suav nrog podiatrists thiab osteopaths thiab chiropractors.
- Qee qhov kev pov hwm kev noj qab haus huv npog tus nqi ntawm kev cai ua orthotics, tab sis yog tias koj daim ntawv pov hwm tsis ua, txiav txim siab yuav cov khoom lag luam uas muaj muag ntawm orthopedic insoles. Hom khau ib leeg no pheej yig dua thiab tuaj yeem nplij ob txhais taw tsis muaj sijhawm.
Kauj Ruam 4. Poob qhov hnyav, tshwj xeeb tshaj yog tias koj lub cev raug cais ua rog
Kev poob phaus pab tiv thaiv ntau yam teeb meem ntawm ko taw vim tias nws txo qis kev ntxhov siab ntawm cov pob txha thiab cov leeg ntawm ob txhais ceg thiab qis ceg. Rau cov poj niam feem ntau, haus tsawg dua 2,000 calories hauv ib hnub tuaj yeem ua rau poob phaus txhua lub lim tiam txawm tias koj tsuas yog ua qoj ib ce. Cov txiv neej feem ntau yuav poob phaus los ntawm kev siv tsawg dua 2,200 calories hauv ib hnub.
- Hloov koj cov zaub mov nrog cov nqaij ntshiv thiab ntses, cov nplej tag nrho, cov khoom lag luam tshiab thiab dej kom ntau rau qhov ua tau zoo tshaj plaws hauv koj qhov kev poob phaus.
- Coob leej neeg rog dhau muaj cov ko taw tiaj tiaj thiab zoo li ua rau lawv pob luj taws ntau dhau, yog li xaiv khau nrog kev txhawb nqa zoo tshaj plaws yog qhov tseem ceeb heev.
Kauj Ruam 5. Noj cov tshuaj tsis-steroidal anti-inflammatory drugs (NSAIDs) xws li ibuprofen, naproxen, lossis tshuaj aspirin tuaj yeem yog cov kev daws teeb meem luv luv los pab koj daws qhov mob lossis o ntawm koj txhais taw
Nco ntsoov tias cov tshuaj no tuaj yeem cuam tshuam rau lub plab, ob lub raum thiab lub siab, yog li nws zoo tshaj tsis txhob noj lawv ntau dua 2 lub lis piam tas li.
- Cov neeg laus feem ntau yog 200-400 mg, noj txhua plaub rau rau rau teev.
- Xwb, koj tuaj yeem sim ua cov tshuaj analgesics xws li paracetamol (Panadol) txhawm rau so koj txhais taw, tab sis tsis txhob siv lawv nrog NSAIDs.
- Ceev faj tsis txhob noj tshuaj rau ntawm lub plab khoob vim nws tuaj yeem ua rau lub plab ua rau lub plab thiab ua rau muaj kev pheej hmoo ntawm mob plab.
- Tsis txhob noj NSAIDs yog tias koj muaj mob plab, mob siab lossis mob raum.
Kauj Ruam 6. So taw rau hauv cov ntsev Epsom
So koj txhais taw hauv dej sov tov nrog Epsom ntsev tuaj yeem txo qhov mob thiab o, tshwj xeeb tshaj yog tias qhov mob tshwm sim los ntawm cov leeg nruj. Cov ntsiab lus magnesium hauv ntsev pab so cov leeg. Saib xyuas kom tsis txhob ua kom dej ntau dhau (txhawm rau tiv thaiv kev kub hnyiab) thiab tsis txhob tsau koj txhais taw hauv dej sov ntau dua 30 feeb vim tias cov ntsev ntsev yuav nqus dej los ntawm koj lub cev thiab pib ua kom koj lub cev qhuav dej.
- Yog tias qhov o yog qhov teeb meem tshwj xeeb rau koj txhais taw, tom qab so lawv hauv cov dej sov sov txuas ntxiv mus rau ko taw hauv dej khov kom txog thaum txhais taw hnov mob (li 15 feeb lossis ntau dua).
- Nco ntsoov ua kom koj txhais taw qhuav tas li tom qab so kom tsis txhob plam lossis poob.
Kauj Ruam 7. Siv ntoo zaws rau cov menyuam
Rolling nkees taw ntawm cov ntoo zaws zaws (muaj nyob ntawm ntau lub khw muag tshuaj) yog txoj hauv kev zoo los daws qhov nro ntawm koj txhais taw thiab tuaj yeem daws qhov mob me me mus rau qhov tsis xis nyob. Vim li cas, zaws cov zaws ua los ntawm cov ntoo zoo li ua haujlwm zoo dua rau cov leeg so kom zoo dua li yas, iav, lossis hlau zaws cov menyuam. Tsis tas li ntawd saib rau cov zaws ntoo zaws uas tau ntxais los yog serrated.
- Muab cov menyuam zaws zaws rau hauv pem teb, ua ib sab rau koj txhais taw, thiab maj mam yob lub zaws zaws rov qab thiab tawm dag zog yam tsawg kawg 10 feeb rau txhua ntu.
- Rov ua ntau zaus raws li xav tau, txawm hais tias koj txhais taw yuav hnov mob me ntsis tom qab siv cov zaws zaws thawj zaug.
Ntu 2 ntawm 3: Tau Txais Tshuaj Kho Mob
Kauj Ruam 1. Ua ko taw
Nug tus kws kho mob zaws koj txhais taw thiab lub plab. Zaws txo cov leeg nruj thiab o, pab zom cov nqaij caws pliav thiab txhim kho cov ntshav ntws. Nug tus kws kho mob txhawm rau txhuam koj txhais taw pib ntawm koj cov ntiv taw thiab ua haujlwm koj txoj hauv kev mus rau koj lub plab kom pab thawb cov ntshav ntshav thiab cov qog ntshav rov qab rau hauv koj lub siab.
- Tus kws kho mob kuj tseem tuaj yeem ua tus taw qhia kho nyob ib leeg ntawm ko taw los ntawm kev siv lub zog txuas mus rau qhov mob ntau tshaj ntawm lub hauv paus ntawm ko taw.
- Nug tus kws kho mob kom siv cov kua txiv hmab txiv ntoo lossis kua nplaum rau ntawm koj txhais taw vim qhov no yuav ua rau lawv tingle thiab zoo siab.
- Ib txwm haus dej kom ntau tam sim tom qab zaws kom yaug tawm qhov ua rau mob tshwm sim, lactic acid, thiab co toxins los ntawm lub cev. Yog tias koj tsis ua, koj tuaj yeem mob taub hau thiab xeev siab me ntsis.
Kauj Ruam 2. Sim siv tshuaj kho kab mob
Acupuncture yog ua los ntawm kev txhaj cov koob me me rau hauv cov ntsiab lus lub zog hauv daim tawv nqaij kom siv zog txo qhov mob thiab o. Acupuncture los daws qhov mob hauv ob txhais ceg tuaj yeem ua haujlwm tau zoo, tshwj xeeb tshaj yog tias nws tau ua tiav thaum lub sijhawm cov tsos mob tshwm sim thawj zaug. Raws li cov hauv paus ntsiab lus ntawm cov tshuaj suav ib txwm, kev siv tshuaj kho mob los ntawm kev tso tawm ntau yam tshuaj suav nrog endorphins thiab serotonin uas ua haujlwm los txo qhov mob.
- Acupuncture kuj tau hais kom txhawb kev ntws ntawm lub zog hu ua chi.
- Acupuncture tau siv los ntawm ntau tus kws tshaj lij kev noj qab haus huv suav nrog kws kho mob, kws kho paj hlwb, naturopaths, kws kho lub cev, thiab kws kho zaws.
Kauj Ruam 3. Xav txog reflexology
Qee tus neeg tsis meej pem reflexology nrog zaws. Txawm hais tias ob qho tib si siv cov ntsiab lus kov thiab siab, cov txheej txheem sib txawv heev. Kev rov ua dua tshiab yog ua los ntawm kev siv lub siab ncaj qha rau cov ntsiab lus tshwj xeeb thiab thaj chaw ntawm ko taw txhawm rau txhawm rau txhawb lub cev tshwj xeeb thiab txhawb kev noj qab haus huv.
- Cov kws kho mob zaws ua haujlwm "sab nraud sab hauv" los ntawm kev tswj hwm cov pab pawg tshwj xeeb los yog fascia kom tso kev nruj, thaum cov kws kho mob rov ua haujlwm "los ntawm sab hauv sab hauv" los ntawm kev txhawb lub paj hlwb kom tso kev nruj hauv ko taw thiab lwm qhov hauv lub cev.
- Reflexology zoo ib yam li kev siv tshuaj kho mob thiab kho qhov txhab hauv qhov reflexology ua haujlwm nrog lub cev lub zog tseem ceeb los ntawm kev txhawb cov ntsiab lus ntawm taw, ntxiv rau cov ntsiab lus ntawm txhais tes thiab pob ntseg.
Ntu 3 ntawm 3: Teeb Meem Teeb Meem
Kauj Ruam 1. Mus ntsib kws kho mob
Yog tias qhov mob ntawm koj txhais taw yog mob hnyav lossis hnyav heev, mus ntsib kws kho mob yog qhov tswv yim zoo. Tus kws kho mob lub ntsej muag yog tus kws kho mob taw uas tuaj yeem kho tau ntau yam mob, qee zaum nrog cov txheej txheem phais yooj yim, tab sis ntau zaus nrog kev saib xyuas tshwj xeeb xws li kev kho kom zoo nkauj orthotics, khau orthopedic, braces lossis taping (siv cov ntaub qhwv tshwj xeeb).
- Tus kws kho mob tuaj yeem qhia koj seb koj puas muaj teeb meem ko taw xws li plantar fasciitis, kis las kis las taw (kis tus kab mob), ko taw tiaj tus, ntiv taw ntiv taw (txhaws ntawm lub hauv paus ntawm cov ntiv taw loj), pob txha, lossis mob gout. Tag nrho cov no tuaj yeem ua rau sib txawv ntawm qhov mob ntawm ko taw.
- Podiatrists tuaj yeem yog cov ntaub ntawv zoo los nrhiav seb hom khau twg zoo tshaj rau koj txhais taw thiab txoj kev koj taug kev.
Kauj Ruam 2. Mus ntsib kws tshaj lij
Tus kws tshaj lij yuav xav tau los txiav txim qhov ua rau mob hnyav tshaj plaws ntawm ko taw, xws li mob ntshav qab zib, kis kab mob, ntshav tsis txaus, pob txha, mob caj dab lossis mob caj dab rheumatoid, lossis mob qog noj ntshav. Qhov xwm txheej no tsis yog ib qho ua rau nkees lossis mob ko taw, tab sis yog tias kev kho mob hauv tsev thiab kev kho mob tsis muaj txiaj ntsig ntawm kev ua kom koj txhais taw xis nyob, koj yuav tsum xav txog qee yam hnyav dua.
- Xoo hluav taws xob, kuaj pob txha, MRIs, thiab CT scan yog txoj hauv kev uas cov kws kho mob tshwj xeeb yuav siv los pab txheeb xyuas mob nraub qaum.
- Koj tus kws kho mob kuj tseem tuaj yeem xaj kuaj ntshav kom txiav tawm ntshav qab zib, mob caj dab, lossis mob ntev.
Kauj Ruam 3. Nug kom txhaj tshuaj corticosteroid
Kev txhaj tshuaj ntawm cov tshuaj steroid nyob ib puag ncig lossis ncaj qha rau cov leeg pob txha lossis cov leeg nqaij tuaj yeem txo qhov mob thiab mob sai sai, tab sis txoj hauv kev no feem ntau tsuas yog tshwj tseg rau cov kis las uas xav tau tam sim ntawd, kev pab ib ntus uas tso cai rau lawv nyob twj ywm. Kev npaj siv feem ntau yog prednisolone, dexamethasone, thiab triamcinolone.
- Tej zaum yuav muaj teeb meem los ntawm kev txhaj tshuaj corticosteroid suav nrog kev kis kab mob, los ntshav, ua rau lub cev tsis muaj zog, cov leeg nqaij ntshiv, thiab ua rau lub paj tawg/puas tsuaj.
- Yog tias txhaj tshuaj corticosteroid tsis muab kev daws teeb meem txaus, kev phais yuav tsum raug txiav txim siab ua qhov kawg, nyob ntawm kev kuaj mob ntawm koj txhais taw.
Lub tswv yim
- Txhawm rau tswj lub cev kom zoo thaum sawv, sawv nrog koj qhov hnyav sib npaug ntawm ob txhais taw thiab zam kom tsis txhob yoog koj lub hauv caug. Zuaj koj lub plab thiab pob tw kom koj nraub qaum ncaj. Hnav cov khau uas muaj kev txhawb nqa thiab txo cov leeg qaug zog los ntawm kev so ib txhais taw ntawm cov quav me me ntawm qhov ua ntu zus.
- Tsis txhob hnav flip-flops rau kev taug kev ntev lossis ncaws pob. Cov khau khiab no tsis muab kev poob siab txaus rau ko taw, thiab lawv tsis muab kev txhawb nqa thiab kev tiv thaiv.
- Tsis txhob haus luam yeeb. Kev haus luam yeeb tuaj yeem cuam tshuam nrog cov ntshav ntws, ua rau cov leeg nqaij thiab lwm cov ntaub so ntswg tsis muaj oxygen thiab cov as -ham.
