Kev nyuaj siab nyob txhua qhov chaw thiab tau dhau los ua ib feem ntawm lub neej niaj hnub no. Kev nyuaj siab muaj kev cuam tshuam tsis zoo rau lub cev hauv ntau txoj hauv kev, suav nrog cov leeg musculoskeletal. Kev nyuab siab tau paub los ua kom cov leeg nruj, hloov ntshav siab thiab cuam tshuam rau kev tso tawm ntau yam tshuaj hormones thiab cov kab mob sib kis. Taug kev yog ib txoj hauv kev yooj yim, ib txwm muaj thiab tsis kim los tawm tsam kev ntxhov siab, txawm hais tias nws tuaj yeem ua rau muaj kev nyuaj lossis tsis xis nyob hauv koj txhais taw - tshwj xeeb tshaj yog tias koj tsis tau siv nws. Muaj ntau txoj hauv kev kom koj txhais taw xis nyob, nyob hauv tsev lossis dhau los ntawm kev saib xyuas ntawm kws kho mob.
Kauj ruam
Ntu 1 ntawm 3: Nyuaj Siab Rau Koj Taw Hauv Tsev
Kauj Ruam 1. Tsa koj txhais taw thaum koj so
Ib qho ua rau mob ko taw yog siv ko taw ntau dhau thiab o. Tsa koj ob txhais ceg thaum so hauv tsev yuav pab tshem tawm qhov nqus thiab tso ntshav thiab cov kua dej tawm hauv koj ob txhais ceg qis thiab rov qab los ua haujlwm. Tshem cov thom khwm lossis thom khwm tseem yuav pab txo qhov o, ua rau koj txhais taw xis nyob.
- Txhawb nqa ob txhais ceg mus rau lossis siab dua qhov chaw ntawm lub plawv yog qhov zoo heev 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 hla koj ob txhais ceg lossis pob taws.
Kauj Ruam 2. Xav txog so koj txhais taw hauv Epsom ntsev tov
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. Nco ntsoov tias cov dej tsis kub dhau los tiv thaiv kev kub hnyiab, tab sis sim ua kom cov dej sov sov li sai tau. Cov dej sov dua, yuav siv Epsom ntsev zoo dua. Tsis txhob tsau koj txhais taw ntau dua 30 feeb vim tias dej ntsev nqus dej los ntawm koj lub cev thiab tuaj yeem ua rau koj lub cev qhuav dej.
- Yog tias qhov o yog qhov teeb meem loj hauv koj txhais taw, tom qab so lawv hauv cov dej ntsev, txuas ntxiv mus rau hauv cov dej khov kom txog thaum txhais taw hnov mob (li 15 feeb lossis ntau dua).
- Nco ntsoov kom qhuav koj txhais taw kom huv si tom qab so kom koj tsis txhob plam lossis poob.
Kauj Ruam 3. Ua ceg ncab
Yog tias koj taug kev ntev heev, nws yuav yog qhov kev ntxhov siab ntawm koj txhais taw yog tshwm sim los ntawm cov leeg nruj. Cov nqaij ntshiv me me tuaj yeem kho nrog qee lub teeb ncab raws li ncab tshem tawm cov leeg nruj thiab txhim kho cov ntshav ntws. Ua kom pom tseeb yuav tsum yog ntawm peb pawg leeg tseem ceeb: cov nyuj, quads, thiab pob qij txha. Feem ntau, tuav lub ncab (tsis thaws) rau 30 vib nas this. Ua qhov ncab no rau peb txog tsib feeb txhua hnub, kom txog thaum tsis xis nyob hauv koj txhais taw.
- Txhawm rau ua quadriceps ncab thaum sawv ntsug, tuav nruj rau ntawm phab ntsa, khoov koj lub hauv caug, thiab sim rub koj txhais taw li kom koj lub luj taws kov koj lub pob tw.
- Txhawm rau rub koj cov leeg thaum sawv, khoov ntawm lub duav thiab khoov thiab sim kov koj cov ntiv taw.
- Ua kom sov thiab ncab koj ob txhais ceg ua ntej taug kev lossis koom nrog hauv kev ncaws pob tuaj yeem pab tiv thaiv kev raug mob xws li kab mob, txhaws, thiab mob leeg.
Kauj Ruam 4. Noj tshuaj
Cov tshuaj tsis-steroidal anti-inflammatory (NSAIDs) xws li ibuprofen lossis tshuaj aspirin yog cov kev daws teeb meem luv luv los pab koj daws teeb meem, mob lossis mob hauv koj txhais taw. Nco ntsoov tias cov tshuaj no tuaj yeem hnyav rau ntawm lub plab, ob lub raum thiab lub siab, yog li nws zoo tshaj tsis txhob noj lawv ntau dua ob lub lis piam tas li.
- Cov neeg laus feem ntau yog 200-400 mg, noj txhua plaub rau rau rau teev.
- Lossis koj tuaj yeem sim ua cov tshuaj analgesics xws li acetaminophen (Tylenol) txhawm rau so koj txhais taw, tab sis tsis txhob noj lawv tib lub sijhawm ua NSAID.
- Ceev faj tsis txhob noj cov tshuaj ntawm lub plab khoob vim nws tuaj yeem ua rau muaj kev pheej hmoo ntawm mob plab.
Kauj Ruam 5. Hloov koj nkawm khau
Nkawm khau uas tsis haum lossis hnyav dhau kuj ua rau lawv ua rau nkees lossis mob ko taw. Yog li ntawd, hnav khau uas ruaj khov, lub teeb thiab haum rau 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 nyem cov ntiv taw ua ke thiab ua kom muaj zog ntawm cov leeg pob txha thiab cov leeg Achilles. Yog tias koj yog tus sib tw hnyav, hloov koj nkawm khau tom qab khiav 560-800 km lossis txhua peb lub hlis, qhov twg los thawj.
- 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.
- Kev raug mob me me xws li lub ntsej muag tawg feem ntau tshwm sim los ntawm kev taug kev (lossis khiav) nce toj, hla thaj av tsis sib xws lossis ntawm cov tawv tawv xws li asphalt lossis pob zeb ua ke. Yog li ntawd, hloov koj txoj kev thiab xaiv lwm hom nto los taug kev, piv txwv li hloov mus rau cov nyom lossis av.
Kauj Ruam 6. Poob qhov hnyav
Kev poob phaus pab tiv thaiv ntau yam teeb meem musculoskeletal vim tias qhov kev nyuab siab uas ua rau cov pob txha thiab cov leeg ntawm ob txhais ceg thiab hauv qab ntawm ko taw raug txo. Rau cov poj niam feem ntau, kev siv tsawg dua 2,000 calories txhua hnub yuav ua rau poob phaus txhua lub lim tiam, yog tias koj tsuas yog ua qoj ib ce. Cov txiv neej feem ntau yuav poob phaus yog tias lawv noj 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 poob qhov txiaj ntsig zoo tshaj plaws.
- 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.
Ntu 2 ntawm 3: Tau Txais Tshuaj Kho Mob
Kauj Ruam 1. Zaws koj txhais taw
Nrhiav tus kws kho mob zaws uas tuaj yeem muab zaws taw tag nrho tsom mus rau tus menyuam, lub puab tsaig, quads, thiab pob qij txha. Zaws txo cov leeg nruj thiab o, pab zom cov nqaij caws pliav thiab txhim kho cov ntshav ntws. Tus kws kho mob yuav tsum pib nyob ze tus ncej puab sab hauv, thiab ua haujlwm koj txoj hauv kev, thiab tom qab ntawd ua haujlwm koj txoj kev rov qab mus rau sab saum toj ntawm ceg kom tso cov qog ntshav kom raug.
- Nug tus kws kho mob kom siv cov roj tseem ceeb (xws li lavender) rau koj txhais taw, vim tias lavender tuaj yeem pab soothe koj thiab daws kev ntxhov siab.
- Tsis txhob hnov qab haus dej ntau tom qab zaws kom yaug tawm qhov ua rau mob los ntawm cov khoom lag luam, lactic acid, thiab co toxins los ntawm lub cev. Yog tias qhov no tsis ua tiav, koj tuaj yeem mob taub hau thiab xeev siab me ntsis.
Kauj Ruam 2. Xav txog kev siv acupuncture
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 kev ntxhov siab lossis tsis xis nyob hauv ko taw tuaj yeem ua haujlwm tau zoo, tshwj xeeb tshaj yog yog ua tiav thaum lub sijhawm 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.
Nrhiav tus kws kho mob uas tau ntawv tso cai thiab nug cov phooj ywg kom pom zoo. Ntau lub tebchaws xav tau cov kws kho mob kom tau ntawv pov thawj ua ntej lawv tuaj yeem xyaum. Ib ntawm cov tsev haujlwm uas tshaj tawm hom ntawv pov thawj no hauv tebchaws Indonesia yog Lub Tsev Haujlwm Txhab Nyiaj Txiag Txhab Nyiaj Txiag hauv tebchaws Indonesia (LSKAI)
Kauj Ruam 3. Nug kom tsim ib qho orthotic
Yog tias koj muaj ko taw tiaj tiaj lossis lub ntsej muag sib tsoo thiab siv sijhawm ntau los sawv lossis taug kev, txiav txim siab siv ib khub orthotics. Orthotics yog khau ntxig uas txhawb nqa lub hneev taw ntawm taw thiab txhawb nqa kev ua haujlwm zoo dua qub thaum sawv, taug kev, thiab khiav. Qhov no pab tiv thaiv kev ntxhov siab thiab nruj los ntawm kev txhim kho hauv cov leeg nqaij. 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 qee tus pob txha thiab cov kws kho mob pob txha.
- Raws li lwm txoj hauv kev rau kev kho kom haum xeeb, txiav txim siab yuav cov khoom lag luam uas muaj muag ntawm cov khau orthopedic. Qhov kev xaiv no pheej yig dua thiab tuaj yeem muab kev daws teeb meem sai.
Kauj Ruam 4. Ua kho lub cev
Tus kws kho mob lub cev tuaj yeem qhia koj tshwj xeeb thiab kho kom haum thiab ua kom muaj zog rau ob txhais ceg, thiab yog tias xav tau, kho koj cov leeg mob nrog kev kho hluav taws xob xws li kho ultrasound lossis kho cov leeg nqaij. Tus kws kho mob lub cev kuj tseem tuaj yeem tsim cov kev tawm dag zog niaj hnub/txoj haujlwm uas yuav pab koj poob phaus. Qhov no pab txo kev ntxhov siab.
- Feem ntau koj yuav xav tau kho lub cev ob mus rau peb zaug hauv ib lub lis piam rau plaub rau rau rau lub lim tiam kom muaj kev cuam tshuam zoo rau cov teeb meem musculoskeletal.
- Kev tawm dag zog zoo rau ob txhais ceg, ntxiv rau kev taug kev, suav nrog kev caij tsheb kauj vab, cov menyuam ntaus pob, ntaus pob ntaus pob hauv hiav txwv, ua luam dej, thiab ua haujlwm hnyav.
Ntu 3 ntawm 3: Troubleshooting Complications
Kauj Ruam 1. Mus ntsib kws kho mob chiropractor lossis osteopath
Yog tias koj txhais ceg mob mus ntev, mob hnyav dua thaum taug kev lossis mob hnyav heev, koj yuav xav pom tus kws kho mob pob txha lossis pob txha. Chiropractors thiab osteopaths yog cov kws phais tshwj xeeb uas mob siab rau tsim kom muaj kev txav chaw thiab ua haujlwm ntawm cov leeg pob txha uas txuas tus txha nraub qaum los ntawm kev hloov kho phau ntawv. Teeb meem hauv tus nqaj qaum, xws li herniated disc (txha nqaj qaum), "pinched" qab haus huv, lossis mob caj dab tsis zoo, tuaj yeem ua rau mob, loog thiab/lossis tsis muaj zog hauv ob txhais ceg uas ua rau nws taug kev nyuaj.
- Qee zaum kev kho tus txha nraub qaum tuaj yeem daws qhov teeb meem tag nrho, tab sis feem ntau koj yuav xav tau peb txog tsib txoj kev kho kom tau txais txiaj ntsig zoo.
- Chiropractors thiab osteopaths kuj siv ntau yam kev kho mob uas tau tsim los kho cov leeg nruj kom lawv thiaj li tsim nyog rau koj cov teeb meem ko taw.
Kauj Ruam 2. Mus ntsib kws tshaj lij
Kev mus ntsib kws kho mob tshwj xeeb yuav tsim nyog los txiav txim qhov ua rau mob hnyav tshaj plaws ntawm ko taw, xws li mob ntshav qab zib neuropathy, ntshav tsis txaus (ntshav tawm hauv cov leeg hauv qis dua), kev nyuaj siab pob txha pob txha (tibia), kis kab mob, pob txha mob qog noj ntshav, kab mob sib kis mob ntev (o ntawm cov leeg hauv qab), lossis popliteal artery entrapment. 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 zoo tsis muaj txiaj ntsig los nplij koj txhais taw, koj yuav tsum xav txog qee yam hnyav dua.
- Xoo hluav taws xob, kuaj pob txha, MRI thiab CT scan, kuaj mob ultrasound thiab kev tshawb fawb txog paj hlwb yog kuaj mob thiab cov txheej txheem uas tus kws kho mob tshwj xeeb yuav siv los pab txheeb xyuas koj cov teeb meem ko taw.
- Koj tus kws kho mob kuj tseem tuaj yeem txiav txim siab kuaj ntshav txhawm rau txiav tawm ntshav qab zib, mob caj dab o lossis mob pob txha.
- Tej zaum koj yuav raug hais kom hnav thom khwm thom khwm yog tias cov leeg hauv koj ob txhais ceg qis lossis xau.
Kauj Ruam 3. Teem sijhawm nrog kws kho mob hlwb
Yog tias qib kev nyuaj siab hauv koj lub neej siab dhau thiab ua rau cov leeg nqaij thiab/lossis teeb meem kev xav, tham nrog kws kho mob hlwb. Dhau li tuaj yeem pab daws nrog kev ntxhov siab, ntxhov siab thiab kev nyuaj siab, kev paub txog tus cwj pwm kev kho mob kuj tseem tuaj yeem pab kho mob musculoskeletal.
- Cov kws paub txog kev puas siab puas ntsws qee zaum pom zoo kom siv tshuaj kho mob, xws li tshuaj tiv thaiv kev nyuaj siab, uas tuaj yeem cuam tshuam rau cov leeg nqaij.
- Ntau txoj hauv kev los daws kev ntxhov siab suav nrog kev xav, yoga, taici, thiab ua pa tob tob.
Lub tswv yim
- Tsa koj txhais taw thaum koj saib TV. Cov kauj ruam no tuaj yeem txhim kho kev ncig hauv ob txhais ceg thiab txo qis kev pheej hmoo ntawm cov ntshav txhaws thiab cov leeg leeg leeg.
- Tsis txhob siv flip-flops rau kev taug kev ntev lossis ncaws pob. Flip-flops tsis muaj kev poob siab txaus rau ko taw, thiab lawv tsis muaj kev txhawb nqa thiab tiv thaiv koov.
- Tsis muaj cov zaub mov hauv koj cov zaub mov noj txhua hnub tuaj yeem cuam tshuam tsis zoo rau kev ua haujlwm ntawm cov leeg. Kev noj kom txaus ntawm cov calcium yog xav tau rau cov leeg sib zog, thaum magnesium xav tau rau kev so.
- Tsom rau haus cov dej ntshiab ntau dua ua ntej koj mus kev taug kev ntev raws li lub cev qhuav dej feem ntau ua rau mob leeg.
- 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.
