Txoj kev pob txha lossis pob txha tawg hauv ko taw feem ntau yog mob hnyav lossis txawm tias lub suab tawg. Muaj 26 pob txha hauv txhua ko taw thiab txhua pob qij txha muaj 3 pob txha. Qee tus neeg kuj muaj cov pob txha sesamoid hauv lawv txhais taw. Vim tias txhais taw coj ntau qhov hnyav txhua hnub, pob txha thiab pob txha tawg yog qhov tshwm sim heev. Kev kuaj mob kom raug thiab kho mob ntawm txhais ceg tawg yog qhov tseem ceeb heev thaum lub sijhawm rov ua haujlwm thiab yuav tsum tau ua nrog kev saib xyuas.
Kauj ruam
Txoj Kev 1 ntawm 4: Tau Txais Kev Pab Thaum Muaj Xwm Ceev rau Lub Cev Qhuav
Kauj Ruam 1. Tshem tus neeg mob mus rau qhov chaw nyab xeeb thiab kuaj xyuas lwm qhov kev raug mob
yog tias tus neeg mob tseem muaj lub taub hau, caj dab, lossis raug mob nraub qaum, txav kom tsawg li sai tau thiab ua li ntawd nrog kev saib xyuas hnyav. Kev nyab xeeb ntawm tus neeg mob thiab tus cawm neeg yog qhov tseem ceeb tshaj li kev kuaj mob thiab kho mob ntawm txhais ceg tawg.
Kauj Ruam 2. Tshem koj nkawm khau thiab thom khwm ntawm ob txhais taw thiab tshawb xyuas cov tsos mob ntawm ib txhais ceg tawg
Sib piv ob txhais ceg ib sab kom pom o lossis sib txawv hauv qhov tsos ntawm ob txhais ceg. Cov tsos mob tshwm sim feem ntau yog mob tam sim, o, thiab lub cev tsis zoo li qub. Lwm cov tsos mob muaj xws li:
- Ua pob los yog rhiab heev rau qhov mob hauv ko taw.
- Ua npaws, ua daus no, los yog ua pob.
- Lub xub ntiag ntawm qhov txhab loj lossis pom pob txha.
- Qhov mob nce ntxiv thaum koj nquag, thiab txo qis thaum koj so.
- Nyuaj taug kev lossis txhawb nqa qhov hnyav.
Kauj Ruam 3. Tswj ntshav
Siv qhov siab rau qhov txhab (siv daim ntaub qhwv yog tias ua tau). Yog lub ncoo los yog daim ntaub ntub dej nrog cov ntshav, tsis txhob tshem nws. Siv cov txheej ntxiv thiab txuas ntxiv siv qhov siab rau qhov txhab.
Kauj Ruam 4. Hu rau lub tsheb thauj neeg mob yog tias tus neeg mob muaj mob tsis zoo, lossis ceg txhais tau tias muaj cov tsos mob loj
Qee qhov tsos mob tseem ceeb suav nrog lub cev tsis txawv txav, txiav loj lossis txiav tawm, thiab ua rau cov xim tsis zoo. Thaum lub tsheb thauj neeg mob tab tom los, yaum tus neeg mob kom nyob twj ywm thiab nyob ntsiag to. Khaws tus neeg mob pw, thiab tsa ceg tau raug mob siab dua qib siab.
Kauj Ruam 5. Muab tus pas nrig rau ntawm txhais ceg raug mob, yog tias tsis tuaj yeem mus rau lub tsheb thauj neeg mob
Txwv kev txav ntawm ko taw los ntawm kev muab tus pas lossis ntawv xov xwm tso rau sab hauv ntawm ko taw, los ntawm pob taws mus rau ntiv taw loj thiab txhawb nqa nws nrog daim ntaub. Qhwv txoj siv los yog daim ntaub nyob ib ncig ntawm cov ceg tawg kom ruaj ntseg. Yog tias tsis muaj kab txaij, qhwv ib phuam los yog hauv ncoo ib ncig ntawm txhais ceg lossis khi nws nrog ntaub qhwv. Tsis txhob hnov qab, lub ntsiab lus yog txwv kev txav ntawm ob txhais ceg. Khiav txoj hlua lossis ntaub qhwv kom nruj, tab sis tsis nruj heev uas nws thaiv cov ntshav ntws.
Kauj Ruam 6. Ua kom cov ceg raug mob thiab tsa ceg kom txo tau qhov o
Tsis txhob kov cov dej khov ncaj qha rau ntawm daim tawv nqaij. Muab daim phuam los yog daim ntaub tso rau hauv dej khov ua ntej. Cia sawv ntsug li 15 feeb ces tshem tawm thiab tawm mus li 15 feeb. Tus neeg mob yuav tsum tsis txhob taug kev lossis tso qhov hnyav ntawm txhais ceg raug mob vim nws mob heev.
Yog ua tau, siv tus pas nrig
Txoj Kev 2 ntawm 4: Paub txog Kev Taw Taw (Kev Nyuaj Qhuav) hauv Taw
Kauj Ruam 1. Txheeb xyuas qhov xwm txheej txaus ntshai
Ib qho ko taw tawg lossis pob txha tawg yog qhov raug rau ko taw thiab pob taws. Qhov kev raug mob no feem ntau cuam tshuam rau cov neeg ncaws pob vim muaj kev nyuaj siab ntau thiab rov ua dua ntawm taw, piv txwv li hauv kev ncaws pob marathon.
- Kev nce qib sai hauv cov dej num kuj tseem tuaj yeem ua rau pob txha tawg. Piv txwv li, yog tias koj ib txwm tsis txav ntau tab sis dheev mus hiking, koj yuav muaj kev ntxhov siab.
- Osteoporosis thiab qee yam mob uas cuam tshuam rau cov pob txha muaj zog ua rau koj muaj feem cuam tshuam rau kev tawg.
- Kev yuam koj tus kheej kom ua tej yam sai sai kuj tseem tuaj yeem ua rau pob txha tawg. Piv txwv li, koj yuav tsim kev puas tsuaj yog tias koj tsis tau siv zog ua ntej thiab pib khiav 10k txhua lub lim tiam tam sim ntawd,
Kauj Ruam 2. Paub txog qhov tsos mob
Tej zaum koj yuav muaj kev nyuaj siab tawg yog tias koj hnov mob hauv koj txhais taw lossis pob taws uas txo qis thaum koj txhais ko taw so. Yog tias qhov mob hnyav zuj zus thaum ua haujlwm txhua hnub, koj yuav muaj kev nyuaj siab tawg. Qhov mob no yuav mob zuj zus zuj zus.
- Qhov mob yuav hnov tob hauv pob tw, ntiv tes, lossis pob taws.
- Mob tsis yog ib yam uas ploj mus ntawm nws tus kheej. Yog tias koj hnov mob ib txwm hauv koj txhais taw, tshwj xeeb tshaj yog thaum ua haujlwm hauv lub neej txhua hnub lossis thaum pw tsaug zog, mus ntsib kws kho mob. Qhov raug mob yuav tsuas yog mob ntxiv yog tias tsis quav ntsej.
Kauj Ruam 3. Saib rau qhov o thiab thaj chaw uas ua rau mob
Yog tias koj muaj daim ntawv ceeb toom nyuaj siab, nws yuav yog tias cov lus qhia ntawm koj txhais taw tau o thiab mob heev rau qhov kov. Kev o kuj yuav tshwm rau sab nraum pob taws.
Qhov mob hnyav uas tshwm sim thaum thaj tsam ntawm ko taw lossis pob taws tau kov tsis zoo li qub. Yog koj ntsib nws, mus ntsib kws kho mob tam sim
Kauj Ruam 4. Txheeb xyuas thaj chaw uas muaj qhov txhab
Bruises tsis tas yuav tshwm nyob rau hauv cov ntaub ntawv ntawm kev ntxhov siab, tab sis lawv tuaj yeem ua tau..
Kauj Ruam 5. Mus ntsib kws kho mob
Tej zaum koj yuav raug ntxias kom "dais" qhov mob ntawm kev nyuaj siab tawg. Qhov no tsis tuaj yeem ua tiav. Yog tias tsis kho tam sim, daim ntawv xa nyiaj nyuaj siab yuav loj zuj zus mus txog lub sijhawm. Koj cov pob txha tuaj yeem tawg tag.
Txoj Kev 3 ntawm 4: Kev Tshuaj Xyuas Tom Qab rau Cov Cuam Tshuam
Kauj Ruam 1. Ntseeg tus kws kho mob qhov kev kuaj mob
Nyob ntawm cov tsos mob, tus kws kho mob yuav tsum tau ua ntau qhov kev soj ntsuam ntawm txhais ceg raug mob. Qhov kev ntsuas ntau tshaj plaws suav nrog X-rays, CT (Computerized Tomography) scan, thiab MRI (Sib Nqus Sib Nqus Duab). Nrog rau cov txheej txheem no, tus kws kho mob tshuaj xyuas lub taw kom puas thiab saib xyuas kev kho pob txha.
Kauj Ruam 2. Ua raws li kws kho mob cov lus qhia rau kev kho mob tom qab
Muaj ntau zaus, phais tsis tas yuav ua rau cov ceg tawg uas tau kho kom raug. Feem ntau lub tsev kho mob yuav muab tus cam khwb cia lossis muab tus ntoo khaub lig kom cov ceg raug mob los ntawm kev txhawb nqa. Tus kws kho mob yuav hais kom nce ceg thiab muab qhov raug mob nrog dej khov los tiv thaiv kev o thiab rov tshwm sim.
- Thaum siv tus pas nrig, hloov koj qhov hnyav rau koj txhais caj npab thiab txhais tes. Tsis txhob muab nws tso rau hauv koj lub xub pwg vim nws yuav ua rau lub paj hlwb nyob hauv koj lub xub pwg.
- Ua raws li kws kho mob cov lus txib! Yog tias koj tsis ua raws li qhov hnyav tawm ntawm koj txhais taw, kev rov zoo yuav qeeb thiab qhov raug mob yuav rov qab zoo.
Kauj Ruam 3. Noj tshuaj raws li tau hais tseg
Tej zaum koj yuav raug sau tshuaj NSAID (tshuaj tsis-tshuaj tiv thaiv kab mob) xws li tshuaj aspirin, ibuprofen lossis naproxen. Cov tshuaj no yuav pab txo qhov mob thiab o kom pab tau txoj kev kho kom zoo.
- Yog tias koj tau teem sijhawm phais, koj yuav tsum tsum tsis txhob noj tshuaj ib lub lis piam ua ntej lub sijhawm phais. Nrog koj tus kws kho mob lossis kws phais neeg tham.
- Noj cov tshuaj tsawg tshaj plaws. Tsis txhob noj NSAIDs tom qab 10 hnub los tiv thaiv teeb meem.
- Koj tus kws kho mob kuj tseem yuav pom zoo kom koj tau txais cov calcium thiab vitamin D, uas yog qhov tseem ceeb rau kev noj qab haus huv pob txha.
Kauj Ruam 4. Tau phais, yog tias koj tus kws kho mob pom zoo
Feem ntau, cov kws kho mob xaiv tso cai rau cov pob txha kho nws tus kheej los ntawm kev muab pov tseg thiab txwv tus neeg mob cov dej num. Txawm li cas los xij, qee zaum cov ceg raug mob yuav tsum tau siv (tseem hu ua ORIF, lossis qhib kev txo qis kho sab hauv) yog tias qhov kawg ntawm cov pob txha tawg tsis sib haum. Qhov kev phais no yuav txav cov pob txha kom nws ncaj, thiab tom qab ntawd muab tso rau hauv cov kab uas nkag mus rau ntawm daim tawv nqaij kom cov pob txha tsis hloov pauv thaum lub sijhawm kho. Cov txheej txheem kho no yuav siv sijhawm nruab nrab li ntawm 6 lub lis piam, tom qab uas cov clamp tuaj yeem tshem tau yooj yim. Hauv cov xwm txheej hnyav dua, yuav xav tau kev phais txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau ko taw kom zoo thaum nws zoo.
Kauj Ruam 5. Mus txuas ntxiv nrog kws kho pob txha lossis kws kho mob pob txha
Txawm hais tias qhov kev raug mob tsis xav tau kev phais, tus kws kho pob txha lossis kws kho paj hlwb yuav tuaj yeem saib xyuas koj li txheej txheem kho kom zoo. Yog tias qhov kev raug mob rov tshwm sim lossis lwm yam txawv txav tshwm sim thaum lub sijhawm kho, tus kws kho mob yuav sau ntawv kho kom tsim nyog, kho, lossis phais.
Txoj Kev 4 ntawm 4: Kev Kho Mob Lub Cev rau Ob txhais ceg tawg
Kauj Ruam 1. Mus rau lub tsev kho mob kho lub cev tom qab raug muab tshem tawm lawm, raws li koj tus kws kho mob hais
Koj tuaj yeem kawm tawm dag zog los txhim kho lub zog thiab kev hloov pauv ntawm txhais ceg raug mob thiab tiv thaiv kev raug mob rov tshwm sim.
Kauj Ruam 2. Ua kom sov thaum pib ntawm txhua ntu
Pib nrog ob peb feeb ntawm kev tawm dag zog, xws li taug kev lossis caij tsheb kauj vab nyob ruaj ruaj. Qhov kev tawm dag zog no yuav so cov leeg thiab txhim kho cov ntshav ntws.
Kauj Ruam 3. Ncab
Kev ncab yog ib kauj ruam tseem ceeb hauv kev rov ua kom koj yoog raws thiab ntau yam ntawm cov lus tsa suab. Ua raws li cov kev tawm dag zog pom zoo los ntawm koj tus kws kho mob lossis kws kho mob, ncab cov leeg thiab cov leeg ntawm cov ceg raug mob. Yog tias koj hnov mob thaum ncab, tham nrog kws kho mob.
Ib qho piv txwv zoo ntawm kev ncab yog ncab nrog phuam. Zaum rau hauv pem teb nrog ib txhais ceg txuas ntxiv, qhwv cov phuam ncig lub hauv paus ntawm koj cov ntiv taw. Lob qhov kawg ntawm txoj phuam thiab rub tus ntiv taw ntawm koj. Koj yuav hnov qhov ncab hauv koj lub plab nyuj tag nrho txoj kev mus rau koj pob taws. Tuav rau 30 vib nas this, tom qab so 30 vib nas this. Rov ua dua 3 zaug
Kauj Ruam 4. Ua kom muaj kev tawm dag zog kom tsim nyog
Yog ua tiav kom raug, kev qhia ua lub zog yuav pab rov ua kom lub zog muaj zog thiab tiv taus koj txhais ko taw raug mob kom ua tiav koj lub hnub. Yog tias koj hnov mob thaum ua cov haujlwm no, sab laj nrog kws kho mob lub cev lossis kws kho mob.
Ib qho piv txwv ntawm kev cob qhia lub zog yog khaws cov pob zeb. Zaum ntawm lub rooj zaum thiab muab koj txhais taw tso rau hauv av. Muab 20 pob zeb pob zeb tso rau hauv pem teb ntawm koj xub ntiag. Muab ib lub tais ze cov pob zeb. Nqa cov pob zeb ib leeg ib leeg nrog cov ceg raug mob thiab muab tso rau hauv lub tais. Qhov kev tawm dag zog no yuav tsum tau hnov ntawm cov lus qhia ntawm koj txhais taw
Kauj Ruam 5. Ua cov kev tawm dag zog tas li
Nws yog ib qho tseem ceeb kom ua tiav koj txoj kev rov zoo nrog tus kws kho mob lub cev kom koj tuaj yeem rov qab mus rau koj cov haujlwm txhua hnub sai thiab txo koj txoj kev pheej hmoo ntawm kev raug mob rov los.
