Coob leej neeg uas nquag lossis ua haujlwm siv lawv txhais caj npab raug mob, xws li ntaus pob tesniv ntaus pob tesniv (ntaus pob tesniv lauj tshib, uas yog mob thiab mob sib koom ntawm sab nraub qaum) lossis tendinitis (mob ntawm cov leeg). Yog tias koj lossis tsev neeg muaj mob thiab tsis xis nyob hauv koj txhais caj npab, koj yuav tsum tau qhwv koj lub luj tshib kom pab kho thiab daws qhov mob. Muaj ntau txoj hauv kev los qhwv koj lub luj tshib, xws li ntaub qhwv thiab qhwv ntaub. Koj kuj tseem yuav tsum tau ntsuas ntxiv txhawm rau kho koj lub luj tshib raug mob thiab daws qhov mob lossis tsis xis nyob uas koj tab tom ntsib.
Kauj ruam
Ntu 1 ntawm 3: Npaj Los qhwv Lub Luj Tshib
Kauj Ruam 1. Txheeb cais cov kev xaiv sib txawv rau kev hnav khaub ncaws raug mob
Muaj ntau yam kev xaiv uas tuaj yeem siv los qhwv thiab txhawb nqa lub luj tshib. Muaj ntau txoj hauv kev, xws li tus kws qhia daim kab xev, kab xev kinesiology, thiab cov ntaub qhwv cov leeg tuaj yeem pab txwv kev txav ntawm lub luj tshib ua rau tsis xis nyob. Cov ntaub qhwv no tseem tuaj yeem txo qhov siab ntawm cov nqaij raug mob thiab tso ntshav kom yooj yim dua rau thaj chaw raug mob.
- Kev ua kis las thiab kinesiology plasters feem ntau yog qhov zoo tshaj rau cov leeg raug mob. Daim kab xev nthuav tawm thaum koj txav mus, uas ua rau nws xis hnav thiab siv tau yog tias koj yog tus neeg nquag lossis xav ua kom qoj ib ce.
- Yog tias koj daim tawv nqaij rhiab, sim siv daim ntaub tso tawm sai (daim kab xev tso tawm sai), uas suav nrog lub zog ntawm daim kab xev kis las thiab daim kab xev kinesiology uas tsis tshua muaj kev khaus tawv nqaij thaum thov lossis tshem tawm.
- Cov ntaub qhwv tubular tau siv rau thaj tsam raug mob, tom qab ntawd qhwv nrog daim ntaub me me lossis ntaub qhwv. Nws kuj yog qhov kev xaiv zoo rau cov tawv nqaij.
- Cov ntaub qhwv tubular yog qhov zoo tshaj plaws rau kev sib koom ua ke lossis txawm tias npog cov yas.
- Koj tuaj yeem yuav thaj ua rau thaj thiab kinesiology kab xev ntawm chaw muag tshuaj, khw muag tshuaj, lossis khw muag khoom kis las. Koj tseem tuaj yeem yuav lawv ntawm cov khw muag khoom loj.
- Sim qhwv koj lub luj tshib nrog kab xev, uas tseem tuaj yeem pab txhawb nqa, zoo li daim kab xev kis las lossis kab xev kinesiology.
- Qee tus kws tshaj lij pom zoo siv daim kab xev dub vim tias nws tuaj yeem khov khov rau ntawm daim tawv nqaij hws.
Kauj Ruam 2. Yuav ib daim ntaub qhwv rau lub luj tshib raug mob
Tau txais daim ntaub qhwv los qhwv, qhwv, thiab txhawb nqa lub luj tshib. Cov ntaub qhwv tuaj yeem txhawb nqa lub luj tshib thiab pab txo qhov o.
- Koj tuaj yeem siv yuav luag txhua daim ntaub qhwv kho mob muag ntawm chaw muag tshuaj, khw muag tshuaj, thiab txawm tias cov khw muag khoom kis las.
- Nco ntsoov tias koj yuav cov ntaub qhwv uas ntev txaus los qhwv ncig koj lub luj tshib kom nws tuaj yeem txhawb nqa nws thiab ua kom nws txav mus los.
- Koj yuav tsum tau yuav daim kab xev kho mob los yog tus pin kom ruaj ntseg daim ntaub kom nws tsis xaub lossis poob tawm.
Kauj Ruam 3. Npaj daim tawv nqaij kom qhwv thiab qhwv
Npaj cov tawv nqaij ntawm caj dab rau qhwv lossis qhwv los ntawm kev tu thiab shaving, yog tias tsim nyog. Ntxiv rau tshem tawm plua plav thiab av (uas tso cai rau cov ntaub qhwv kom ua tau zoo dua), nws tseem tuaj yeem tiv thaiv kev tsis xis nyob thaum daim kab xev lossis ntaub qhwv raug tshem tawm.
- Tshem cov roj, hws, thiab av ntawm daim tawv nqaij siv dej sov thiab ua kom huv si. Qhov no tuaj yeem txo qhov kev pheej hmoo ntawm cov ntaub qhwv los yog daim kab xev tsis lo zoo rau ntawm caj npab.
- Koj tuaj yeem siv txhua hom xab npum me me los ntxuav koj txhais tes. Tsis txhob hnov qab yaug lossis tshem cov xab npum uas seem tas mus kom huv.
- Yog tias koj tsis xav siv underwrap (saib cov kauj ruam tom ntej), lossis yog tias koj txhais tes tau npog nrog cov plaub hau, koj yuav tsum tau txiav koj txhais caj npab.
- Khaws koj txhais tes kom zoo zoo kom koj tsis khawb cov tawv nqaij thiab ua rau txiav.
Kauj Ruam 4. Tiv thaiv daim tawv nqaij ua ntej koj qhwv lossis qhwv caj npab
Yog tias koj tsis xav siv daim kab xev lossis daim ntaub qhwv ncaj qha rau ntawm daim tawv nqaij, thov siv daim ntaub qhwv hauv qab (ib hom ua nyias nyias) rau ntawm daim tawv nqaij ua ntej thov muab ntaub qhwv. Yog tias koj xav siv underwrap, paub tias cov khoom no yeej tsis zoo dua li siv cov yas ib leeg.
- Koj tsis tas yuav siv daim ntaub qhwv los yog daim nplaum rau ntawm daim tawv nqaij ua ntej muab cov ntaub qhwv los yog daim kab xev.
- Txau cov tawv tawv thiab/lossis thov qhwv hauv qab ntawm lub caj npab uas koj xav qhwv.
- Koj tuaj yeem yuav cov tawv tawv lossis qhwv hauv khw muag tshuaj, khw muag tshuaj, lossis khw muag khoom kis las.
Kauj Ruam 5. Txiav lub plaster uas koj xav siv
Koj yuav tsum tau txiav daim kab xev ua ntej koj qhwv koj lub luj tshib, nyob ntawm seb daim kab xev uas koj tau yuav yog kab xev lossis kab. Nws muaj txiaj ntsig los txiav cov kab txaij thaum pib kom ntseeg tau tias nws yog qhov ntev kom koj tsis txhob nkim cov plaster.
- Txiav daim kab xev txog qhov ntev ntawm caj npab. Koj kuj tseem xav tau qee qhov kev txiav luv.
- Hloov cov npoo ntawm daim kab xev tuaj yeem ua rau koj yooj yim los qhwv nws ib ncig.
- Yog tias daim kab xev muaj daim kab xev tiv thaiv nyob tom qab, koj yuav tsum tshem nws ua ntej thov daim kab xev.
Ntu 2 ntawm 3: Muab cov Plaster thiab Bandage
Kauj Ruam 1. Thov kev pab
Koj yuav pom tias nws nyuaj rau qhwv lossis qhwv koj lub luj tshib nrog ib txhais tes. Nug ib tus neeg hauv tsev neeg lossis phooj ywg los pab koj thov thiab qhwv daim ntaub qhwv. Plaster tuaj yeem qhwv tau kom raug yog tias koj tau txais kev pab los ntawm lwm tus.
Kauj Ruam 2. Tsa caj npab kom qhwv lossis qhwv nrog daim kab xev
Tsa caj npab koj xav qhwv lossis qhwv rau sab. Khaws koj lub luj tshib ncaj thiab khoov koj lub dab teg kom koj cov ntiv tes taw.
- Yog tias koj tsis tuaj yeem nqa koj txhais caj npab, sim tsa nws nrog lub rooj zaum lossis rooj zaum kom tsa koj txhais caj npab.
- Yog tsis ncab nws, siv daim kab xev raws caj npab, tsuas yog hauv qab lub luj tshib.
- Siv tib cov kauj ruam thaum siv ntaub qhwv. Pib ntawm lub dab teg, thiab txuas ntxiv muab cov ntaub qhwv kom txog thaum nws mus txog ib kis hauv qab lub luj tshib.
Kauj Ruam 3. Txuas daim kab xev raws caj npab
Koj yuav xav tau ob daim ntawv xev los npog lub luj tshib. Qhov no yog txhawm rau xyuas kom lub luj tshib tau txais kev txhawb nqa zoo thiab nyob ruaj khov.
- Xyuas kom daim kab xev nruj, tab sis tsis txhob qhwv nws nruj heev, vim qhov no tuaj yeem cuam tshuam kev ncig.
- Yog tias koj cov tawv nqaij ua rau khaus khaus los yog khaus khaus, nws yuav yog tias cov ntaub qhwv los yog cov ntaub qhwv nruj heev, tiv thaiv kev ncig. Tam sim ntawd tshem tawm cov ntaub qhwv/plaster thiab qhwv nws ntau xoob xoob.
Kauj Ruam 4. Muab daim kab xev lossis ntaub qhwv ib ncig ntawm caj npab
Qhwv daim kab xev los yog ntaub qhwv ib ncig ntawm xub ntiag ntawm lub xub pwg kab pheeb suab hauv qhov nqes nqes. Qhov no tuaj yeem muab kev txhawb nqa ntxiv rau lub luj tshib thiab lub hauv pliaj.
- Ntxiv cov ntaub qhwv zaum kawg nyob ib ncig ntawm lub dab teg.
- Qhwv cov ntaub qhwv uas nyob ib ncig ntawm caj npab. Siv cov ntaub qhwv sib tshooj. Cov ntaub qhwv yuav tsum tuaj yeem npog lub luj tshib thiab sab caj npab kom yooj yim thiab xis nyob.
- Yog tias koj xav tau kev txhawb nqa ntxiv lossis tseem tab tom muaj mob, ntxiv qee daim ntaub qhwv, lossis qhwv caj npab kom nruj dua.
Kauj Ruam 5. Xauv daim ntaub qhwv
Tom qab qhwv lub luj tshib, xauv daim ntaub qhwv kom nws tsis txhob tawm los. Qhov no tuaj yeem ua tiav los ntawm kev txuas qhov kawg ntawm cov ntaub qhwv nrog pins, clips, lossis ntaub qhwv.
Kauj Ruam 6. Txheeb xyuas qhov nruj ntawm daim ntaub qhwv
Mus taug kev luv ua ntej koj ua dab tsi. Yog tias daim kab xev lossis ntaub qhwv nruj dhau, koj yuav tsum tshem nws thiab rov qhwv nws ib ncig ntawm koj lub luj tshib kom tau txais kev txhawb nqa zoo thiab xis nyob.
- Txheeb xyuas tias koj kev ncig yog ib txwm muaj. Txheeb tus mem tes kom pom tias cov ntaub qhwv nruj heev. Yog tias cov mem tes nyob nruab nrab ntawm 60 txog 100, koj txoj kev ncig zoo thiab cov ntaub qhwv tsis nruj heev. Cov ntiv tes o los yog qhov ua kom nruj qhia tias daim ntaub qhwv nruj heev thiab yuav tsum tau xoob.
- Koj tseem tuaj yeem siv tus txheej txheem ntsia hlau. Nias rau ntawm ib tus rau tes, thiab pom ntev npaum li cas nws yuav siv cov ntsia hlau rov los rau nws cov xim liab. Yog tias nws siv sijhawm ntau dua 4 vib nas this, kev ncig tau raug thaiv thiab cov ntaub qhwv nruj heev.
Ntu 3 ntawm 3: Txhawb Kev Kho Mob Raug Mob
Kauj Ruam 1. So koj lub luj tshib thiab caj npab
So lossis ua tej yam ntxim saib ntxim ua. Tsis txav ntau, so, thiab ua cov haujlwm yooj yim yuav ua rau kho lub luj tshib thiab txo qhov mob.
- Tsis txhob ua kis las zoo li ntaus pob tesniv lossis khiav. Sim ua kom qoj ib ce qoj ib ce xws li taug kev lossis caij tsheb kauj vab.
- Koj yuav tsum tau so koj txhais caj npab kom tag li ob peb hnub lossis ntau lub lis piam.
- Pib siv thaj tsam raug mob ntau zaus tom qab koj tau so lawm. Qhov no yuav pab txo kom nruj. Yog tias qhov no ua rau mob, nres koj lub zog thiab mus ntsib kws kho mob lossis so so ntxiv.
Kauj Ruam 2. Siv dej khov rau lub luj tshib thiab caj npab
Muab cov pob khov nab kuab (lub hnab khov khov khov) lossis khov rau ntawm lub luj tshib thiab caj npab. Qhov no tuaj yeem txo qhov o thiab mob. Nco ntsoov muab qee yam tso rau ntawm daim tawv nqaij thiab dej khov (tuaj yeem yog daim ntaub qhwv lossis phuam) los tiv thaiv daim tawv nqaij los ntawm kev puas tsuaj.
- Koj tuaj yeem siv cov dej khov raws li xav tau txog 20 feeb ntawm ib lub sijhawm txog 5 zaug hauv ib hnub.
- Koj tuaj yeem khov dej hauv khob styrofoam txhawm rau zaws maj mam ntawm koj lub luj tshib thiab caj npab.
- Yog tias nws txias dhau lossis tawv nqaij ua rau loog, tshem cov pob khov nab kuab.
Kauj Ruam 3. Siv tshuaj kho mob
Siv tshuaj kho mob los kho qhov tsis xis nyob lossis mob hnyav. Cov tshuaj no tuaj yeem txo qhov mob thiab txo qhov o.
- Siv cov tshuaj uas yuav tom khw muag khoom xws li ibuprofen lossis naproxen sodium.
- Ibuprofen lossis naproxen sodium ua raws li cov tshuaj tiv thaiv kab mob uas tuaj yeem siv los txo qhov o.
Kauj Ruam 4. Mus ntsib kws kho mob
Yog tias cov ntaub qhwv, ntaub yas, thiab lwm txoj hauv kev tsis txo koj lub luj tshib teeb meem, nrog koj tus kws kho mob tham. Koj tus kws kho mob tuaj yeem tuaj yeem qhia yog tias koj raug mob hnyav thiab yuav muab kev kho kom zoo.
- Koj tuaj yeem mus ntsib kws kho mob lossis kws kho pob txha, uas tshwj xeeb hauv kev kho mob xws li lub ntsej muag tawg (mob raws lub puab tsaig) lossis lub luj tshib ntaus pob tesniv.
- Tej zaum tus kws kho mob yuav tshuaj xyuas lub luj tshib thiab lub xub pwg kom hnov thiab saib seb puas pom kev raug mob. Nws lossis nws tseem yuav nug txog koj keeb kwm kev kho mob, xws li hom haujlwm uas koj ua thiab yam koj tau ua los txhawm rau txo qhov mob thiab kho kom zoo.
- Koj tus kws kho mob yuav ua haujlwm ntsuas xws li MRI lossis X-ray txhawm rau tshuaj xyuas koj lub luj tshib thiab caj npab kom ntxaws. Qhov no muaj txiaj ntsig zoo kom nws tuaj yeem ua qhov kev kuaj mob kom raug.
