Cov pob qij txha txhaws heev. Ib qho sprain tshwm sim thaum lub pob taws tau khoov los yog sib tw hauv qhov chaw tsis zoo, ncab lossis txawm tias tearing ligaments nyob sab nraum pob taws. Yog tias tsis kho, pob txha pob txha tuaj yeem ua teeb meem mus sij hawm ntev. Txawm li cas los xij, feem ntau ntawm cov leeg tuaj yeem kho nrog RICE txoj kev (So / so, Ice / ice compresses, Compression / compression, Elevate / elevated leg position). Cov theem hauv qab no yuav qhia koj yuav siv txoj hauv kev txhawm rau txhawm rau kho pob qij txha.
Kauj ruam
Ntu 1 ntawm 3: Npaj rau Pob Ntseg Npog
Kauj Ruam 1. Xaiv koj daim ntaub qhwv
Rau cov neeg feem coob, qhov kev xaiv zoo tshaj plaws ntawm cov ntaub qhwv los siv txhawm rau txhawm rau txhawm rau txhawm rau yog cov ntaub qhwv zoo, qee zaum hu ua "ACE bandage," ntxiv rau cov ntaub qhwv tsis tu ncua.
- Koj tuaj yeem xaiv txhua lub npe ntawm cov ntaub qhwv ywj. Txawm li cas los xij, cov ntaub qhwv uas dav dua (ntawm 3.8-7.6 cm) feem ntau yog siv tau yooj yim dua.
- Cov ntaub qhwv tau ua los ntawm cov ntaub yuav xis nyob vim tias lawv tau ua los ntawm cov ntaub yooj ywm. Hom ntaub qhwv no tseem tuaj yeem siv tau ntau zaus. (Tom qab siv nws, koj tuaj yeem ntxuav nws thiab rov siv nws thaum koj xav tau.)
- Qee cov ntaub qhwv tau nruab nrog cov hlau txuas ntawm qhov kawg ntawm cov ntaub uas ua haujlwm kom ruaj ntseg rau lawv. Yog tias koj tsis tuaj nrog cov hlua hlau, daim kab xev kho mob kuj tseem tuaj yeem siv los tiv thaiv qhov kawg ntawm cov ntaub qhwv thaum nws ua tiav qhwv ib ncig pob taws.
Kauj Ruam 2. Npaj daim ntaub qhwv
Yog tias koj yuav cov ntaub qhwv uas tsis tau tsim rau hauv qhwv, yob nws rau hauv txoj hlua nruj.
Cov ntaub qhwv kom nruj yuav tsum tau qhwv zoo nyob ib ncig ntawm ko taw thiab pob taws. Tias yog vim li cas nws yog lub tswv yim zoo kom qhwv cov ntaub qhwv nruj me ntsis los ntawm qhov pib, yog li koj tsis tshua muaj qhov yuav tsum tau ncab thiab kho qhov loj ntawm cov ntaub qhwv thaum lub sijhawm txheej txheem
Kauj Ruam 3. Muab cov ntaub qhwv
Yog tias koj yuav qhwv koj lub pob taws ntawm koj tus kheej, tso txoj hlua qhwv rau sab hauv koj txhais taw yuav ua rau koj yooj yim dua. Yog tias koj tab tom qhwv lwm tus lub pob taws, nws yuav yooj yim dua rau muab txoj hlua qhwv rau sab nraud ntawm ko taw.
- Hauv ib qho xwm txheej twg, nws yog ib qho tseem ceeb uas yuav tsum muab daim ntaub qhwv tawm ntawm txhais ceg kom cov ntaub qhwv tau qhwv rau sab nraud ntawm cov ceg thaum koj qhwv nws.
- Xav txog qhov muab cov ntaub qhwv los ua ib daim ntawv tso quav thiab ko taw zoo li phab ntsa. Daim ntawv tso quav yuav tsum nyob hauv txoj haujlwm yob los ntawm hauv qab kom koj txhais tes yuav tsum rub tawm ntawm phab ntsa thaum koj mus txog qhov kawg ntawm cov ntaub so ntswg.
Kauj Ruam 4. Muab cov cushioning ntxiv, yog tias tsim nyog
Txhawm rau muab kev txhawb nqa ntxiv, koj tuaj yeem tso daim ntaub qhwv rau ob sab ntawm pob taws ua ntej hnav. Koj kuj tseem tuaj yeem siv ua npuas ncauj los yog xav tias txiav mus rau hauv lub nees kom muab kev ruaj ntseg ntxiv rau qhov qhwv qhwv.
Ntu 2 ntawm 3: Siv Plaster Kev Ua Si
Kauj Ruam 1. Txiav txim siab daim kab xev ncaws pob zoo rau koj
Feem ntau, txoj hauv kev zoo tshaj yog siv cov ntaub qhwv ntaub uas tau piav qhia saum toj no. Txawm li cas los xij, qee tus neeg uas nquag siv dag zog, xws li khiav, nyiam siv daim kab xev kis las.
- Thaum cov kab xev kis las tuaj yeem siv los qhwv cov pob qij txha, nws lub luag haujlwm tseem ceeb yog tiv thaiv kev sib koom ua ntej ua haujlwm kom "zam" kev raug mob, tsis kho qhov raug mob uas twb muaj lawm.
- Txawm hais tias thinner, cov kis las kis las muaj zog ua rau cov haujlwm tom qab yooj yim dua li tuab dua, cov ntaub qhwv tau yooj yim dua, qoj ib ce pob luj taws tsis pom zoo.
Kauj Ruam 2. Pib nrog lub hauv paus ntaub qhwv
Cov ntaub qhwv lub hauv paus yog cov khoom tsis-nplaum uas yuav siv rau ntawm ko taw thiab pob taws ua ntej siv daim kab xev, kom daim kab xev tsis lo rau ntawm daim tawv nqaij. Pib ntawm xub ntiag ntawm ko taw, qhwv lub hauv paus qhwv ib ncig ntawm ko taw mus rau pob taws, tab sis tawm ntawm pob taws kom tsis txhob qhwv.
- Cov ntaub qhwv tuaj yeem nrhiav tau ntawm cov khw muag tshuaj thiab khw muag khoom ncaws pob.
- Koj tuaj yeem siv daim kab xev tsis muaj ntaub qhwv ntaub, tab sis nws yuav tsis xis nyob me ntsis.
Kauj Ruam 3. Muab cov nplaum tso rau ib sab
Txiav daim kab xev ntev txaus los npog lub pob taws 1 1/2 zaug. Qhwv nws ncig pob luj taws, sab nraum daim ntaub qhwv lub hauv paus, kom lub hauv paus ntaub qhwv hauv qhov chaw. Nws tau hu ua qhov khaws cia vim tias nws tswj hwm txoj haujlwm ntawm lwm txoj hlua ntawm plaster.
- Yog tias koj muaj plaub hau ntau ntawm koj pob taws, koj yuav tsum tau txiav lawv ua ntej kom daim kab xev tsis lo rau cov plaub hau nyob hauv thaj chaw ntawd.
- Yog tias tsim nyog, siv daim kab xev thib ob kom paub tseeb tias cov ntaub qhwv tsis hloov pauv.
Kauj Ruam 4. Tsim lub footrest
Muab qhov kawg ntawm daim kab xev tso rau ntawm ib sab ntawm tus tuav. Muab nws qhwv rau ntawm tus taw ntawm ko taw thiab rov qab mus rau lwm sab ntawm txoj hlua tes. Nias daim kab xev maj mam muab lo rau nws.
Rov ua dua nrog ob daim ntxiv ntawm plaster criss-crossed los tsim lub hauv paus ruaj khov
Kauj Ruam 5. Muab daim kab xev ua "x" zoo li ntawm lub hauv paus
Muab qhov kawg ntawm daim kab xev kaw rau ntawm pob txha pob txha thiab rub nws kab pheeb ces kaum hla lub xub pwg. Rub nqes mus rau tus koov ntawm taw, mus rau sab hauv ntawm pob taws. Tom qab ntawd rub nws nyob ib ncig ntawm lub pob taws thiab hla lub instep, tsim "x" nrog lub voj dhau los.
Kauj Ruam 6. Ua lub voj los ua daim duab yim
Muab qhov txiav qhov kawg ntawm txoj hlua tso rau sab nraum pob taws, tsuas yog saum pob txha. Rub hla lub instep ntawm lub kaum ntse ntse, mus rau lub koov ntawm ko taw thiab mus rau lwm sab ntawm ko taw. Tom qab ntawd rub nws ncig lub pob taws thiab rov qab mus rau qhov uas lub voj pib.
Rov ua cov loops uas tsim daim duab yim. Siv lwm daim kab xev los ua daim duab thib ob-yim lub voj nyob rau sab saum toj ntawm thawj daim duab-yim lub voj. Qhov no yuav ua kom txoj haujlwm ntawm daim kab xev yuav tsis hloov pauv thiab yuav tuaj yeem txhawb nqa pob taws los ntawm kev kho kom raug
Ntu 3 ntawm 3: Siv Cov Khaub Ncaws Hnav Khaub Ncaws
Kauj Ruam 1. Pib hnav khaub ncaws
Muab qhov kawg ntawm daim ntaub qhwv qhov twg koj cov ntiv taw ntsib tom qab koj txhais taw. Pib los ntawm muab cov ntaub qhwv ib ncig ntawm lub pob ntawm ko taw. Tuav qhov kawg ntawm daim ntaub qhwv hauv ib txhais tes thiab siv lwm txhais tes coj qhov ntev ntawm cov ntaub qhwv ib ncig ntawm txhais ceg los ntawm sab nraud.
Qhwv daim ntaub kom nruj, tab sis tsis txhob qhwv nws kom nruj heev uas nws thaiv cov ntshav ntws mus rau koj txhais taw thiab ntiv taw
Kauj Ruam 2. Muab qhwv rau ntawm pob taws
Qhwv lub forefoot ob zaug kom cov ntaub qhwv tsis txhob swb. Tom qab ntawd maj mam qhwv cov ntaub qhwv ncig lub pob taws. Xyuas kom tseeb tias txheej txheej tshiab yog 4 cm dav nyob rau sab saum toj ntawm txheej txheej yav dhau los.
Ua kom ntseeg tau tias txhua lub voj zoo thiab zoo ib yam, tsis muaj qhov khaus khaus los yog qhov tsis tsim nyog. Rov ua cov txheej txheem no yog tias koj xav tau qhwv nws kom zoo dua
Kauj Ruam 3. qhwv lub pob taws
Thaum koj mus txog pob qij txha, rub qhov kawg ntawm daim ntaub qhwv rau sab nraud ntawm txhais ceg, hla lub xub pwg thiab ib puag ncig sab hauv pob taws. Tom qab ntawd rub qhov kawg mus rau pob taws, rov qab rov mus rau lub hauv pliaj, nqis ntawm txhais ceg, thiab ib puag ncig pob taws.
Ua qhov no "daim duab yim" tus qauv nyob ib ncig ntawm pob taws ob peb zaug kom ruaj khov pob taws
Kauj Ruam 4. Ua kom tiav qhov hnav khaub ncaws
Qhov hnav khaub ncaws zaum kawg yuav tsum yog ob peb ntiv tes saum lub pob taws kom pab nws ruaj khov.
- Siv hlau tweezers lossis daim kab xev kho mob kom ruaj ntseg qhov kawg ntawm cov ntaub qhwv. Qhov kawg ntawm cov ntaub qhwv kuj tseem tuaj yeem muab ntsaws rau hauv txheej txheej kawg ntawm kev hnav khaub ncaws, yog tias tsis muaj ntau dhau.
- Yog tias koj qhwv tus menyuam pob tw pob me, tej zaum yuav muaj cov ntaub qhwv ntau dhau. Txiav tawm qhov seem.
Lub tswv yim
- Yuav ntau dua ib daim ntaub qhwv ntaub so koj thiaj muaj daim ntaub qhwv tas thaum ib tus raug ntxuav.
- Tshem cov ntaub qhwv tam sim yog tias thaj chaw pib hnov mob lossis ua pob. Qhov no txhais tau tias cov ntaub qhwv tau qhwv nruj heev.
- Tshem cov ntaub qhwv ob zaug ib hnub kom tso cov ntshav ntws dawb mus rau thaj tsam li 1/2 teev. Tom qab ntawd, muab daim ntaub qhwv rov qab.
- Nco ntsoov tias koj ua lwm txoj hauv kev teev tseg hauv RICE (so, dej khov, thiab nce) ntxiv rau kev hnav khaub ncaws.
