Sprains yog tshwm sim los ntawm kev tearing cov fibers hauv ligaments uas tuav cov pob txha ua ke. Ib tus sprain ua rau mob hnyav, o, ua rau xim daj, thiab txav mus los tsawg. Ligaments nyob rau hauv cov pob qij txha kho sai, thiab sprains feem ntau tsis xav tau kev phais lossis lwm yam kev kho mob hnyav. Txawm li cas los xij, cov pob txha yuav tsum raug kho kom zoo siv cov txheej txheem pab thawj zaug kom rov zoo sai.
Kauj ruam
Txoj Kev 1 ntawm 2: Pib Pabcuam Thawj Zaug
Kauj Ruam 1. Siv RICE txoj kev pom zoo los ntawm cov kws tshaj lij pabcuam thawj zaug
RICE yog cov ntawv luv rau so (So), dej khov (Ice), nyem (Compress), thiab nce (Elevate). Ua ke txhua yam ntawm kev kho mob no kom rov zoo sai thiab tsis pib mob thiab o.
Kauj Ruam 2. Tsis txhob siv qhov sib koom tes raug mob thiab tso cai rau nws so, tshwj tsis yog tsim nyog
Kev so yog ib qho tseem ceeb rau txheej txheem kho kom zoo thiab zam kev mob ntxiv los ntawm qhov raug mob. Yog tias koj yuav tsum siv qhov sib koom tes raug mob, (piv txwv li mus kev), ua li ntawd nrog kev saib xyuas ntxiv nrog kev pab txhawb nqa ntxiv.
- Siv tus pas nrig mus taug kev yog tias koj ntuav koj pob taws lossis hauv caug.
- Hnav cov hlua rau lub dab teg thiab caj npab.
- Muab tus ntsia hlau ntsia rau ntawm tus ntiv tes lossis ntiv taw raug mob thiab ruaj ntseg nrog tus ntiv tes nyob ib sab.
- Koj tsis tas yuav tshem tawm txhua yam kev tawm dag zog lub cev vim yog tus txha nqaj qaum, tab sis sim tsis txhob siv qhov sib koom tes raug mob tsawg kawg 48 teev lossis kom txog thaum qhov mob ploj mus.
- Yog tias koj sib tw hauv kev ncaws pob, tham nrog koj tus kws qhia lossis kws kho mob txog thaum twg koj tuaj yeem rov qab mus ua si.
Kauj Ruam 3. Siv dej khov rau thaj tsam raug mob sai li sai tau
Siv cov dej khov los yog khov txias, siv lub siab rau qhov chaw raug mob rau 3 hnub kom txog thaum qhov o tuaj.
- Siv txhua hom khov khov xws li khov nab kuab hauv lub hnab yas, ntim dej khov, phuam khov, lossis txawm tias ib lub hnab khov zaub.
- Muab dej khov kho rau 30 feeb yog tias ua tau.
- Tsis txhob siv dej khov ncaj qha rau ntawm daim tawv nqaij. Qhwv nws hauv daim ntaub ua ntej los tiv thaiv koj cov ntaub so ntswg.
- Rov ua cov dej khov txhua 20-30 feeb txhua hnub.
- Nqa dej khov los yog khov nab kuab tom qab kho tas thiab cia cov dej khov rov qab mus rau qhov qub li qub ua ntej kev kho mob tom ntej.
- Siv dej khov los txias txias kom ntev txaus kom qhov chaw mob pib mob. Qhov loog feem ntau kav ntev li 15-20 feeb uas pab kho qhov mob.
Kauj Ruam 4. Muab cov nqaij ntuag los qhwv los yog muab ntaub qhwv
Qhov no ua rau thaj chaw vedera tiv thaiv thiab txhawb nqa.
- Qhwv koj cov pob qij txha kom nruj tab sis tsis nruj npaum li koj txhais tes lossis ko taw mus loog lossis xav tingly.
- Siv pob qij txha, uas yuav muaj txiaj ntsig zoo dua li ntaub qhwv lossis ntaub qhwv.
- Nrhiav ib daim ntaub qhwv los yog ntaub qhwv rau qhov siab tshaj plaws txhawb nqa thiab yoog raws.
- Nrhiav daim kab xev txhawb nqa kislas los hloov daim ntaub qhwv, yog xav tau.
- Ntsib nrog koj tus kws kho mob lossis kws muag tshuaj yog tias koj tsis paub tseeb tias hom plaster twg thiab yuav siv nws li cas.
Kauj Ruam 5. Nqa cov pob txha sib koom saum lub plawv, yog ua tau
Qhov no yuav txo lossis tiv thaiv kev o. Sim ua kom lub cev raug mob ua ntu zus 2-3 teev nyob rau ib hnub.
- Zaum lossis pw nrog lub hauv caug raug mob lossis pob taws tau tsa saum hauv ncoo.
- Siv txoj hlua kom tsa lub dab teg lossis caj npab saum koj lub siab.
- Pw nrog caj npab lossis txhais ceg raug mob ntawm 1-2 hauv ncoo, yog tias ua tau.
- Tsa qhov raug mob mus rau qib siab yog tias nws tsis tuaj yeem tsa siab dua.
- Saib rau qhov loog lossis tingling uas tshwm thiab rov kho qhov sib koom tes raug mob. Ntsib nrog koj tus kws kho mob yog tias qhov no txuas ntxiv.
Kauj Ruam 6. Kho qhov raug mob nrog tshuaj kho qhov muag
Cov tshuaj no tuaj yeem pab kho qhov mob thiab o tshwm sim los ntawm tus txha nqaj qaum. Txawm li cas los xij, tsis txhob siv tshuaj aspirin vim nws tuaj yeem ua rau los ntshav uas tuaj yeem ua rau muaj teeb meem thiab ua rau tawv nqaij tawv heev. Saib rau NSAID (tshuaj kho mob nosteroidal) xws li ibuprofen, lossis Aleve, uas feem ntau pom zoo rau kev txhaws vim lawv tiv thaiv kev mob. Koj kuj tseem tuaj yeem siv acetaminophen los daws qhov mob.
- Nrog koj tus kws kho mob lossis kws muag tshuaj tham txog qhov ua tau zoo tshaj plaws thiab hom tshuaj rau koj.
- Tham nrog koj tus kws kho mob txog kev siv tshuaj kho mob yog tias koj tab tom noj tshuaj.
- Ua raws li koob tshuaj thiab zaus siv tshuaj ntawm daim ntawv lo khoom.
- Paub txog qhov muaj peev xwm tshwm sim los ntawm kev siv tshuaj kho mob.
- Siv cov tshuaj kho mob txhawm rau txhawm rau kho RICE.
Kauj Ruam 7. Kho qhov mob nrog kho cov tshuaj homeopathic
Txawm hais tias txoj kev kho mob no tsis tau muaj ntawv pov thawj los kho qhov mob, ntau tus neeg pom nws muaj txiaj ntsig.
- Turmeric paub tias muaj cov tshuaj tiv thaiv kab mob. Sib tov 2 diav ntawm turmeric nrog 1 diav kua txiv qaub thiab dej me ntsis kom txog thaum nws dhau los ua cov tshuaj txhuam thiab siv rau thaj tsam raug mob, tom qab ntawd npog nws nrog ntaub qhwv rau ob peb teev.
- Nrhiav Epson ntsev ntawm koj lub tsev muag tshuaj. Sib tov ib khob ntsev nrog dej sov hauv lub tub lossis lub thoob. Cia nws yaj, thiab tsau cov tshuaj sib xyaw ua ke rau 30 feeb txog ob peb zaug hauv ib hnub.
- Thov tshuaj pleev los yog tshuaj pleev arnica (muaj nyob ntawm cov chaw muag tshuaj) rau qhov sib koom tes raug mob kom txo qhov mob thiab o thiab txhim kho kev ncig. Qhwv nrog ntaub qhwv tom qab siv.
Kauj Ruam 8. Tsis txhob ua qee yam dej num uas tuaj yeem ua rau raug mob hnyav dua
Thaum thawj 72 teev tom qab raug mob, koj yuav tsum tau ceev faj heev.
- Zam dej kub. Tsis txhob da dej, da dej, zaws, thiab sauna nrog dej kub.
- Tsis txhob haus cawv, vim nws ua rau o thiab ua kom qeeb qeeb.
- Tsis txhob ua ib ce hnyav xws li khiav, caij tsheb kauj vab, thiab lwm yam kis las zoo sib xws.
- Ncua ncua zaws kom txog thaum nws nyob rau theem kho, vim nws tuaj yeem ua rau o thiab ua rau mob hnyav ntxiv.
Txoj Kev 2 ntawm 2: Tau Txais Kev Kho Mob
Kauj Ruam 1. Mus ntsib kws kho mob yog tias qhov kev raug mob tsis zoo tom qab 72 teev lossis koj muaj cov tsos mob ntawm kev tawg
Ib yam dab tsi ntau tshaj li qhov sprain yuav tsum tau tshuaj los ntawm kws kho mob.
- Hu rau kev pab kho mob yog tias koj tsis tau txav mus los vim raug mob, vim qhov no tuaj yeem yog ib qho cim qhia tias mob hnyav lossis tawg.
- Tsis txhob tuav rov qab. Kev pheej hmoo tsis tsim nyog nws yog tias qhov raug mob hnyav dua li qhov xav tau.
- Tsis txhob ntsuas tus kheej raug mob.
- Nrhiav tswv yim kho mob kom tsis txhob raug mob ntxiv thiab mob ntxiv los ntawm qhov pib txhaws.
Kauj Ruam 2. Sau cov tsos mob ntawm kev tawg
Qee yam ntawm cov yam ntxwv hauv qab no tuaj yeem yog qhov cim ntawm kev tawg. Mus ntsib koj tus kws kho mob tam sim yog tias koj pom cov tsos mob no.
- Tsis muaj peev xwm txav tau qhov sib koom tes raug mob lossis caj npab lossis txhais ceg.
- Saib rau qhov loog, tingling, lossis mob loj heev hauv qhov raug mob.
- Saib rau qhov qhib qhov txhab cuam tshuam nrog kev raug mob.
- Nco ntsoov yog tias koj hnov lub suab nrov nrov thaum koj raug mob.
- Ua tib zoo saib cov pob qij txha lossis caj npab/txhais ceg uas tsis zoo li qub.
- Ua tib zoo saib xyuas tshwj xeeb rau thaj chaw pob txha ntawm qhov sib koom ua ke uas ua rau mob lossis tau ua pob.
Kauj Ruam 3. Tshuaj xyuas qhov raug mob rau cov tsos mob ntawm tus kab mob
Txhua yam cim qhia tias yuav tsum tau kho tam sim ntawd kom nws tsis txhob kis thiab ua rau muaj kab mob.
- Saib rau qhov qhib qhov txhab lossis tawv nqaij nyob ib ncig ntawm qhov raug mob hnyav.
- Saib xyuas ua npaws hauv thawj teev mus rau thawj hnub ntawm koj raug mob.
- Txheeb xyuas qhov sib koom tes raug mob lossis caj npab/ceg kom pom tias liab liab lossis kab liab liab nthuav tawm los ntawm qhov raug mob.
- Hnov thaj tsam ntawm qhov raug mob kom sov lossis o, uas yog cov tsos mob tshwm sim ntawm kev kis mob.
