Kev raug mob ntawm cov leeg thiab cov leeg yog feem ntau, tshwj xeeb tshaj yog cov kis las. Ib qho ntawm qhov tsis txaus ntseeg tshaj plaws thiab tsis txaus ntseeg los ntawm kev raug mob kis las yog mob leeg pob txha. Qhov teeb meem loj nrog qhov raug mob no yog tias nws nyuaj rau qhia cov leeg nqaij leeg tsuas yog rub lossis rub. Yog tias koj siv cov leeg no txuas ntxiv mus, lawv tuaj yeem rhuav. Cov nqaij ntshiv nqaij nyuj tau siv sijhawm los kho, thiab ua rau raug mob hnyav dua. Muaj lwm yam teeb meem thiab raug mob uas tuaj yeem ua rau mob plab, tab sis yog qhov mob hnyav-lossis koj hnov lub suab "pop" lossis "crack" los ntawm koj txhais taw-mus ntsib kws kho mob tam sim ntawd.
Kauj ruam
Txoj Kev 1 ntawm 3: Paub Torn Calf Muscle
Kauj Ruam 1. Nkag siab tias dab tsi tuaj yeem ua rau koj lub mis nyuj raug mob
"Cov leeg nqaij nyuj" tau ua los ntawm peb leeg uas txuas rau Achilles leeg ntawm cov ceg qis tom qab. Peb cov leeg no yog gastrocnemius, soleus, thiab plantaris. Feem ntau raug mob uas tshwm sim hauv lub plab hlaub yog qhov raug mob rau gastrocnemius, uas yog qhov loj tshaj ntawm peb leeg.
- Lub gastrocnemius hla lub hauv caug thiab pob qij txha pob qij txha. Lub gastrocnemius yog tsim los ntawm ntau qhov nrawm-twitch cov leeg nqaij. Qhov kev sib xyaw ua ke no ua rau gastrocnemius muaj kev pheej hmoo siab ntawm kev raug mob thiab tsim kua muag, vim tias nws tas li tab tom ua nrawm thiab nrawm.
- Lub soleus hla lub pob qij txha. Lub soleus yog tsim los feem ntau ntawm qeeb-twitch cov leeg nqaij. Vim tias qhov kev sib xyaw ua ke no, ib leeg ib leeg yuav tsis raug mob ntau dua li gastrocnemius. Txawm li cas los xij, kev kho mob rau kev raug mob rau lub soleus feem ntau txawv.
- Plantaris muaj me ntsis ua rau menyuam nyuj. Plantaris yog suav tias yog cov leeg nqaij loj. Yog tias tsob ntoo raug mob, kev kho yog tib yam li rau kev raug mob uas tshwm sim hauv gastrocnemius.
- Cov leeg Achilles txuas cov leeg leeg no rau pob taws pob taws. Cov leeg no tseem tuaj yeem raug mob thiab ua rau mob plab. Feem ntau raug mob rau Achilles tendon suav nrog tendinitis lossis tendon rupture.
Kauj Ruam 2. Paub tias dab tsi tuaj yeem ua rau kua muag
Cov nqaij ntshiv nqaij nyuj feem ntau yuav tshwm sim thaum ua haujlwm hnyav. Qhov nqaij leeg nqaij no feem ntau tshwm sim thaum koj qoj ib ce thiab hloov kev taw qhia sai lossis nrawm dua. Feem ntau, cov kev raug mob no tshwm sim tom qab txav mus tas li los ntawm kev nce cov leeg nqaij, xws li kev ncaws pob uas xav tau nrawm nrawm (piv txwv li kev sib tw, dhia, ntaus pob, ncaws pob).
- Cov ntawv cog lus (uas tshwm sim tam sim ntawd). Kev nrawm nrawm nrawm los ntawm txoj haujlwm nyob ruaj khov yog ib qho ua rau mob plab hlaub. Cov neeg taug kev luv luv yog cov muaj peev xwm ua rau tearing cov leeg leeg. Kev hloov pauv sai, xws li cov uas tshwm sim thaum ntaus pob lossis ntaus pob tesniv, kuj tuaj yeem ua rau kua muag.
- Ntev qaug zog. Kev siv sijhawm ntau dhau thiab siv cov nqaij leeg hauv plab yog lwm yam tshwm sim, uas thaum kawg tuaj yeem ua rau kua muag. Qhov no tuaj yeem pom hauv cov neeg ncaws pob thiab ncaws pob. Cov neeg ncaws pob muaj kev cog lus thiab ua haujlwm ntev. Kev sib xyaw ua ke ntawm ob yam no ua rau cov kis las kis tau yooj yim rau tearing ntawm cov leeg leeg.
- "Cov tub rog hnub so," lossis cov tib neeg uas nquag siv lub cev ib ntus, feem ntau ntsib cov leeg nqaij hauv caug kua muag. Txiv neej feem ntau yuav ntsib qhov raug mob no ntau dua poj niam.
Kauj Ruam 3. Paub txog cov tsos mob ntawm cov nqaij leeg
Cov tsos mob ntawm cov nqaij ntshiv calf feem ntau tau tshaj tawm thiab pom tseeb dua li cov tsos mob ntawm cov leeg leeg. Cov tsos mob no feem ntau zoo ib yam li ntawm Achilles tendon rupture. Cov tsos mob ntawm cov leeg mob no suav nrog:
- hnov zoo li koj tau raug ntaus lossis ncaws hauv qab ntawm txhais ceg
- koj hnov lub suab "pop" lossis "crack" hauv koj txhais taw
- mob hnyav, mob tam sim hauv cov leeg pob txha (feem ntau yog tshee)
- mob thiab o hauv ob txhais ceg
- qhov nqaij tawv thiab/lossis qhov xim
- txwv tsis pub txav ntawm pob taws
- nyuaj taug kev lossis sawv ntawm ntiv taw
- limp
Kauj Ruam 4. So koj txhais taw
Txo koj ob txhais ceg, tsa lawv, thiab so lawv. Yog tias koj txhais ceg mob heev thiab pib o tuaj, koj yuav luag muaj mob plab hlaub uas xav tau kev kho mob. Koj thaj tsam hauv plab tuaj yeem pib ua pob, tshwj xeeb tshaj yog tias muaj kua muag, vim yuav muaj qee qhov los ntshav.
- Yog tias koj hnov lub suab nrov lossis pom qhov o hauv koj lub plab, mus ntsib chav kho mob xwm txheej tam sim. Qhov raug mob uas koj ntsib yuav tsum tau kho mob tam sim.
- Kev o los ntshav hauv qhov chaw tuaj yeem ua rau muaj mob hu ua compartment syndrome, uas yog ib qho xwm txheej uas tshwm sim vim tsis muaj cov pa oxygen lossis cov as -ham txaus mus txog cov leeg thiab cov hlab ntsha hauv ib cheeb tsam vim muaj kev nce siab. Qhov no tuaj yeem tshwm sim tom qab pob txha tawg lossis mob leeg hnyav, yog li yog tias koj xav tias koj raug mob hnyav, nrhiav kev kho mob sai li sai tau. Thaum kawg, koj yuav xav tau kev phais yog tias qhov xwm txheej tom qab hloov mus rau qhov mob hnyav.
Kauj Ruam 5. Hu rau kws kho mob
Nws yog ib qho tseem ceeb kom tuaj yeem sib txawv qhov raug mob rau cov leeg tshwj xeeb hauv koj lub plab hlaub. Koj tsis tuaj yeem ua qhov no ntawm koj tus kheej. Tus kws kho mob yuav ua qhov ntsuas, xws li kuaj mob thiab MRI txhawm rau txiav txim siab qhov raug mob. Yog koj xav tias koj muaj nqaij ntshiv nqaij nyuj, mus ntsib kws kho mob tam sim.
Yog tias koj sim kuaj mob thiab kho cov leeg leeg leeg ntawm koj tus kheej, koj tuaj yeem ua rau raug mob hnyav dua
Kauj Ruam 6. Nug koj tus kws kho mob txog kev kuaj xyuas seb koj puas raug mob
Tus kws kho mob tuaj yeem xaj xaj ultrasound lossis duab sib nqus sib nqus (MRI) scan ntawm thaj chaw cuam tshuam.
- Ib qho MRI yuav siv lub tshuab nqus dej sib nqus thiab lub khoos phis tawj kom thaij duab 2-D thiab 3-D ntawm thaj chaw. Cov duab no yog siv los tshuaj xyuas qhov raug mob sab hauv, uas tsis tuaj yeem pom los ntawm cov txheej txheem yooj yim, xws li X-rays.
- Tus kws kho mob kuj tseem yuav xaj kom siv lub tshuab nqus hlau nqus resonance angiography (MRA). Qhov ntsuas no yog ib hom MRI uas tshuaj xyuas koj cov hlab ntsha, feem ntau siv cov xim sib txawv los ua kom cov hlab ntshav pom ntau dua. MRA tuaj yeem pab txheeb xyuas yog tias muaj kev puas tsuaj lossis nkag mus rau hauv cov hlab ntshav, uas tuaj yeem ua rau muaj mob xws li kab mob sib kis.
Kauj Ruam 7. Ua raws li kws kho mob cov lus qhia
Feem ntau, kev kho mob ntawm cov leeg nqaij leeg tsis xav tau kev phais. Nws yog ib qho tseem ceeb heev uas yuav tsum ua raws txhua tus kws kho mob cov lus qhia thaum lub sijhawm rov zoo. Yog tias koj tsis ua raws nws, koj tuaj yeem raug mob hnyav dua lossis raug mob. Ua siab ntev: lub sijhawm rov zoo tuaj yeem siv sijhawm ntev txog 8 lub lis piam, thiab nws yuav siv sijhawm ob peb hlis ntxiv rau koj lub plab hlaub kom rov zoo li qub.
- Feem ntau, kev kho tam sim ntawd cuam tshuam nrog so, dej khov, zaws, thiab tsis txav chaw (siv kev sib tsoo, thiab lwm yam).
- Feem ntau, kev tswj kev rov zoo yuav koom nrog kev kho lub cev, zaws, thiab siv tus pas nrig (tus neeg taug kev).
Txoj Kev 2 ntawm 3: Txheeb Xyuas Lwm Yam Ua Rau Mob Hlwb
Kauj Ruam 1. Paub txog cov tsos mob ntawm cov leeg nqaij
Cov nqaij ntshiv tuaj yeem ua rau mob hnyav hauv ob txhais ceg uas ua rau cov nqaij ntshiv nrawm. Ib qho muaj zog, sai li sai tau, ntuav lossis txhaws hauv qis ceg qee zaum hu ua "charley nees." Txawm hais tias cov cramps no tuaj yeem mob heev, lawv feem ntau ploj mus ntawm lawv tus kheej nrog kev kho mob tsawg. Cov tsos mob ntawm tus nees charley suav nrog:
- Tawv, tawv nqaij ntshiv nqaij
- Ntse thiab mob nqaij sai
- "Ua pob" lossis ua rau cov leeg nqaij
Kauj Ruam 2. Kho cov leeg nqaij
Cov nqaij ntshiv thiab txhaws yuav ploj mus sai sai. Koj tuaj yeem ua kom cov txheej txheem rov zoo los ntawm kev ncab thiab siv cua sov (lossis txias).
- Ncab cov nqaij ntshiv cuam tshuam. Koj tuaj yeem ua qhov no los ntawm kev tso koj qhov hnyav rau ntawm txhais ceg uas ua rau cramping. Khoov koj lub hauv caug me ntsis. Xwb, koj tuaj yeem zaum nrog koj txhais ceg nqaim nthuav tawm ntawm koj xub ntiag. Siv daim phuam maj mam rub sab saum koj txhais ceg rau koj.
- Muab nws sov. Siv lub ncoo cua sov, lub raj dej kub, lossis phuam sov kom xoob cov leeg leeg. Kev da dej kub lossis da dej kuj tuaj yeem pab tau.
- Muab dej khov rau kuv. Ua kom koj cov menyuam mos nrog dej khov lossis pob khov tuaj yeem pab daws qhov mob. Siv cov dej khov tsis pub ntev tshaj 15-20 feeb ntawm ib lub sijhawm, thiab ib txwm qhwv cov pob khov nab kuab hauv cov phuam kom tiv thaiv kom khov.
Kauj Ruam 3. Paub txog cov tsos mob ntawm tendinitis
Tendinitis yog tshwm sim los ntawm kev mob ntawm cov leeg, ib qho ntawm cov tuab tuab zoo li "hlua," uas txuas cov leeg rau pob txha. Tendinitis tuaj yeem tshwm sim nyob qhov twg cov leeg tau pom, tab sis feem ntau nws tshwm sim hauv lub luj tshib, hauv caug, thiab pob taws. Tendinitis tuaj yeem ua rau mob hauv qab plab lossis pob taws. Cov tsos mob ntawm tendinitis suav nrog:
- Ua npaws, ua rau mob hnyav zuj zus thaum sib koom tes
- Ib qho "tawg" lossis mob siab thaum sib koom tes tau txav mus
- Mob rau qhov kov lossis liab
- Swelling los yog ib pob
Kauj Ruam 4. Kho tendinitis
Feem ntau, kev kho tus mob tendinitis yog yooj yim: so, noj tshuaj yuav tom khw, khov thaj chaw cuam tshuam, siv cov ntaub qhwv (ntaub qhwv kom nruj), thiab tshem tawm qhov sib koom tes uas muaj tendinitis.
Kauj Ruam 5. Paub txog cov tsos mob ntawm cov leeg ib leeg
Cov leeg leeg uas raug mob yog ua rau neeg tuag tsawg dua li gastrocnemius uas raug mob lossis raug mob. Feem ntau, cov kev raug mob no tshwm sim hauv cov kis las, xws li cov neeg sib tw uas cob qhia txhua hnub lossis kev sib tw khiav ntev. Feem ntau, qhov nro uas tshwm sim hauv cov leeg no suav nrog cov tsos mob hauv qab no:
- Tight lossis txhav cov leeg leeg
- Qhov mob uas mob hnyav dua ob peb hnub, lossis ntau lub lis piam
- Qhov mob uas mob ntxiv tom qab taug kev lossis dhia
- Me me o
Kauj Ruam 6. Paub txog cov tsos mob ntawm pob txha Achilles tawg
Vim tias Achilles cov leeg txuas cov leeg pob txha mus rau pob taws pob taws, cov leeg Achilles tuaj yeem ua rau mob plab thaum raug mob. Kev raug mob rau cov leeg no tuaj yeem tshwm sim thaum koj ua haujlwm hnyav, poob, poob rau hauv lub qhov, lossis dhia tsis raug. Koj yuav tsum nrhiav kev kho mob tam sim yog tias koj ntseeg tias Achilles tendon tau tawg, vim qhov no yog mob hnyav. Cov tsos mob ntawm cov leeg tawg muaj xws li:
- lub suab "pop" lossis "tawg" hauv pob taws (feem ntau, tab sis tsis tas li)
- mob, feem ntau hnyav, nyob hauv thaj chaw pob taws uas tuaj yeem txuas rau lub plab hlaub
- o o
- tsis muaj peev xwm khoov ob txhais ceg nqes
- tsis muaj peev xwm siv ceg raug mob kom "pib nqis" thaum koj taug kev
- tsis muaj peev xwm sawv ntawm cov ntiv taw siv ceg raug mob
Kauj Ruam 7. Txheeb xyuas qhov xwm txheej uas yuav ua rau Achilles cov leeg tawg lossis tawg
Paub tias leej twg muaj kev pheej hmoo tshaj plaws rau pob txha Achilles tawg tuaj yeem pab koj txiav txim siab tias qhov kev tawg no ua rau mob lossis tsis. Cov uas muaj feem yuav pheej hmoo rau Achilles tendon tear lossis tawg muaj xws li:
- Cov neeg hnub nyoog 30-40 xyoo
- Cov tub hluas (5x feem ntau yuav tawg dua li cov ntxhais)
- Cov uas ua si qoj ib ce uas koom nrog kev dhia, dhia, thiab txav mus los sai
- Cov uas siv tshuaj txhaj tshuaj steroid
- Cov uas noj tshuaj tua kab mob fluoroquinolone, suav nrog ciprofloxacin (Cipro) lossis levofloxacin (Levaquin)
Txoj Kev 3 ntawm 3: Tiv Thaiv Mob Hlwb Mob
Kauj Ruam 1. Ncab
Raws li American College of Sports Medicine, koj yuav tsum ncab koj cov leeg tsawg kawg ob zaug hauv ib lub lis piam. Koj tsis tas yuav ncab ua ntej qoj ib ce. Txawm li cas los xij, cov kws tshaj lij pom zoo kom koj ncab tom qab qoj ib ce. Kev tawm dag zog uas txhim kho kev yoog raws, xws li yoga, yuav pab tiv thaiv cov leeg nqaij raug mob.
- Sim ncab nrog daim phuam kom maj mam ncab koj lub plab. Zaum ncaj nrog koj ob txhais ceg nthuav tawm rau pem hauv ntej. Muab daim phuam ncig koj txhais taw thiab tuav cov phuam npog. Maj mam rub koj cov ntiv taw mus rau koj lub cev kom txog thaum koj hnov qhov ncab hauv koj cov leeg leeg. Tuav rau 5 vib nas this. so. Rov ua dua 10 zaug. Rov ua dua rau lwm ceg.
- Siv cov hlua khi (cov hlua tiv thaiv) txhawm rau ntxiv dag zog rau koj lub plab. Zaum ncaj nrog ib txhais ceg nthuav tawm ntawm koj xub ntiag. Taw koj cov ntiv taw ntawm koj lub taub hau. Qhwv ib txoj hlua khi nyob ib ncig ntawm txhais ceg thiab tuav qhov kawg. Thawb cov hlua khov rau hauv pem teb nrog koj cov ntiv taw thaum tswj kev nruj ntawm cov qhab. Koj yuav tsum hnov koj cov leeg nqaij ntshiv nruj. Rov qab mus rau nws txoj haujlwm qub. Rov ua dua 10-20 zaug rau txhua ceg.
Kauj Ruam 2. Ua kom sov ua ntej qoj ib ce
Siv lub zog ncab kom sov ua ntej tawm dag zog. Tsis zoo li kev ncab zoo li qub, uas feem ntau tuav hauv tib txoj haujlwm li ib feeb lossis ntau dua, kev txav mus los zoo ib yam li kev txav ntawm cov kis las uas koj ua. Feem ntau, kev ncab lub zog tsis muaj zog.
- Sim taug kev nrawm, txawm tias nws sab nraum lossis ntawm lub tshuab treadmill.
- Taug kev ntsws, ceg viav vias, thiab lwm yam kev txav uas tau txais cov ntshav ntws yog qhov ua kom sov zoo.
- Koj tseem tuaj yeem ua ib ce qoj ib ce ntawm lub pob qoj ib ce, xws li ncab lub teeb.
Kauj Ruam 3. So
Kev siv ntau dhau ntawm cov leeg pob txha los yog rov ua kom nruj ntawm cov leeg pob txha tuaj yeem tsim cov xwm txheej tsim nyog rau cov leeg leeg raug mob. Txiav txim siab so ntawm koj qhov kev ncaws pob ib txwm muaj lossis kev ua si thiab sim ua ib ce tshiab.
