Tuav taw yog qhov raug mob uas neeg feem coob tau ntsib. Cov ceg yuav muaj kev phom sij thaum nce ntaiv lossis thaum qoj ib ce. Thaum lub pob taws tau txhaws rau hauv txoj hauj lwm khib thiab sib tw hauv qhov rov qab, cov leeg yuav ncab thiab txawm tias kua muag. Qhov raug mob ua rau mob thiab o. Hmoov zoo, mob me me tuaj yeem kho nyob hauv tsev. Pib los ntawm kev nrawm thiab nce pob taws ntawm lub hauv ncoo muag lossis lub rooj zaum. Tom qab ntawd, kawm cov kev xaiv rau kev kho mob ntxiv.
Kauj ruam
Txoj Kev 1 ntawm 3: Pib Kho Mob Ua Ntej
Kauj Ruam 1. Txiav txim seb qhov mob hnyav npaum li cas
Sprains muaj peb qib. Qib 1 cov pob txha muaj qhov txhaws me me, thiab mob me me thiab o. Qib 2 sprain yog ib nrab kua muag, nrog mob me me thiab o. Qib 3 sprain ua rau tag nrho cov kua muag lig, thiab ua rau muaj qhov o thiab mob nyob ib ncig ntawm pob taws.
- Tus cwj pwm tsis zoo feem ntau xav tau kev kho mob. Qib 3 txha yuav tsum tau tshuaj los ntawm kws kho mob tam sim kom paub tseeb tias tsis muaj lwm yam puas rau pob taws.
- Kev saib xyuas hauv tsev rau tag nrho peb theem yog tib yam, tab sis qib 2 thiab 3 sprains xav tau kev rov zoo dua li qib 1 sprains.
Kauj Ruam 2. Mus ntsib kws kho mob yog tias koj muaj mob hnyav lossis mob hnyav
Kev hno qib 1 yuav tsis xav tau kev kho mob, tab sis qib 2–3 yuav tsum tau tshuaj los ntawm kws kho mob. Yog tias cov ceg tsis tuaj yeem txhawb nqa hnyav ntau dua ib hnub, lossis yog tias koj mob hnyav thiab o, hu rau koj tus kws kho mob kom teem sijhawm sai li sai tau.
Kauj Ruam 3. So pob taws kom txog thaum qhov o ploj mus
Ntau npaum li ua tau, tsis txhob taug kev kom txog thaum o o thiab tsis mob ntxiv lawm. Sim tsis txhob ua kom pob qij txha ntau dhau. Yog tias tsim nyog, siv tus pas nrig los faib koj qhov hnyav thiab tswj kom sib npaug thaum taug kev.
Xav txog kev siv cov hlua khi nyob ib ncig ntawm pob taws. Kev txwv tsis pub muaj zog yuav ntxiv kev ruaj ntseg thiab tswj kev o thaum lub cev rov zoo. Tej zaum koj yuav tsum tau hnav txoj hlua khi rau 2-6 lub lis piam nyob ntawm qhov xwm txheej
Kauj Ruam 4. Thov khov ib pob kom txo tau qhov o thiab mob
Qhwv cov dej khov hauv daim ntaub los yog ntaub ntaub cheesecloth. Muab nws tso rau ntawm pob taws sprained rau 15 mus rau 20 feeb. Rov ua dua txhua 2-3 teev thaum tseem o.
- Siv qhov nrawm txawm tias koj npaj yuav mus ntsib kws kho mob. Dej khov tuaj yeem txwv qhov mob, tshwj xeeb tshaj yog thawj 24 teev tom qab raug mob. Cov dej khov yuav txo qhov o thiab ua pob.
- Lossis, koj tuaj yeem tsau koj txhais taw hauv lub phiab dej khov.
- Tshem tawm qhov nrawm rau tsawg kawg 20-30 feeb ua ntej thov nws dua. Siv cov dej khov ntev dhau tuaj yeem ua rau khov.
- Yog tias koj muaj ntshav qab zib lossis teeb meem kev ncig ntshav, ua ntej nug koj tus kws kho mob txog kev siv khov nab kuab.
Kauj Ruam 5. Muab pob luj taws qhwv nrog cov ntaub qhwv kom nruj
Siv cov ntaub qhwv kom nruj, qhwv cov ntaub qhwv ntsej muag, lossis qhwv kom ywj kom kho qhov o. Qhwv nws los ntawm pob taws mus rau ko taw, thiab ruaj ntseg nws nrog cov hlau los yog daim kab xev. Nco ntsoov tias cov ntaub qhwv ib txwm qhuav los ntawm kev tshem nws tawm thaum muab kaw, thiab muab rov qab rau thaum koj ua tiav.
- Thov ib daim ntaub qhwv los ntawm cov ntiv taw mus rau nruab nrab-plab hlaub nrog qhov sib npaug. Txuas ntxiv siv kom txog thaum qhov o txo qis.
- Muab cov ntaub qhwv tawm yog tias cov ntiv taw tig xiav, hnov txias, lossis pib hnov mob. Tsis xoob dhau, tab sis tsis nruj heev ib yam.
- Koj kuj tseem tuaj yeem siv rab riam rub tawm thiab txwv xws li thom khwm. Hom kev sib tsoo no feem ntau zoo dua vim tias nws ua kom zoo ib yam yam tsis cuam tshuam nrog cov ntshav ncig.
Kauj Ruam 6. Nqa koj lub luj taws saum koj lub siab
Thaum zaum lossis sawv, siv lub rooj zaum luv lossis hauv ncoo kom txhawb nqa koj pob taws. Tsa ceg 2 mus rau 3 teev nyob rau ib hnub kom txog thaum qhov o tuaj.
Tsa ob txhais ceg yuav txo qhov o thiab pob txha
Kauj Ruam 7. Siv tshuaj kho mob
Cov tshuaj yuav tom khw xws li tshuaj aspirin, ibuprofen, lossis naproxen sodium feem ntau muaj zog txaus los txo qhov mob thiab o uas ua rau mob pob txha. Nrhiav qhov tshuaj kom raug ntawm pob, thiab siv nws raws li cov lus qhia teev tseg.
Txoj Kev 2 ntawm 3: Rov Kho Li Cas
Kauj Ruam 1. Ncab thiab ntxiv dag zog rau koj pob taws nrog kev tawm dag zog
Thaum koj lub pob taws tau rov zoo txaus txav mus yam tsis muaj mob, koj tus kws kho mob yuav pom zoo kom koj ua cov leeg ua kom muaj zog ntxiv. Hom kev tawm dag zog thiab tus naj npawb ntawm cov teev kom ua nyob ntawm qhov mob ntawm tus txha nqaj nws tus kheej. Yog li, ua raws tus kws kho mob cov lus qhia. Qee qhov kev tawm dag zog uas tuaj yeem pab tau yog:
- Tig lub pob taws hauv lub voj voog me me. Pib nrog kev sib hloov ntawm lub moos. Tom qab ib txheej, tig nws rov qab.
- Sim kos cov tsiaj ntawv ntawm cov tsiaj ntawv hauv huab cua nrog koj cov ntiv taw.
- Zaum ncaj thiab xis nyob hauv lub rooj zaum. Muab tus ko taw raug mob rau hauv pem teb. Tom qab ntawd maj mam txav koj lub hauv caug mus rau sab rau 2-3 feeb, ua kom ntseeg tau tias koj txhais taw nyob hauv av.
Kauj Ruam 2. Ua kom lub teeb nthuav dav ntxiv kom yooj yim rau pob taws
Tom qab ob txhais ceg sprain, cov leeg nqaij leeg feem ntau nruj. Koj yuav tsum tau rub thaj tsam kom nws tuaj yeem txav mus tau ib txwm. Txwv tsis pub, koj tuaj yeem raug mob ntxiv. Raws li nrog kev qhia ua kom muaj zog, nco ntsoov xyuas nrog koj tus kws kho mob ua ntej ua ib qho kev nthuav dav kom ntseeg tau tias koj lub pob taws tau zoo txaus txav mus los.
- Zaum hauv av nrog koj ob txhais ceg nthuav tawm. Nqa ib daim phuam thiab ncab nws ib ncig ntawm koj txhais taw, tuav ob qho kawg. Tom qab ntawd, rub daim phuam rau koj nrog koj ob txhais ceg ncaj. Tuav rau 15-30 vib nas this. Yog tias nws mob heev, pib tuav nws li ob peb feeb thiab maj mam nce lub sijhawm. Rov ua dua 2 txog 4 zaug.
- Sawv nrog koj ob txhais tes ntawm phab ntsa thiab tso tus ceg raug mob ib kauj ruam tom qab tus ceg txheem ntseeg. Tuav koj pob taws rau hauv pem teb thiab maj mam khoov koj lub hauv caug kom txog thaum koj hnov koj lub plab ncab. Tuav rau 15-30 feeb nrog maj mam, ua tsis taus pa. Rov ua dua 2-4 zaug.
Kauj Ruam 3. Txhim kho qhov sib npaug
Lub cev tshuav nyiaj li cas feem ntau raug txo qis tom qab txhais ceg txhaws. Thaum koj tau zoo lawm, sim qee qhov kev tawm dag zog kom tau txais koj cov nyiaj rov qab thiab tiv thaiv kev txhaws lossis raug mob yav tom ntej.
- Yuav ib lub rooj zaum wobble lossis sawv ntawm lub hauv ncoo ruaj khov. Nco ntsoov tias koj nyob ze rau ntawm phab ntsa thaum koj poob koj li nyiaj tshuav, lossis muaj lwm tus neeg saib koj thaum koj xyaum. Sim tuav koj cov nyiaj tshuav li 1 feeb kom pib. Thaum koj xis nyob, maj mam nce lub sijhawm.
- Yog tias koj tsis muaj lub tog hauv ncoo lossis lub rooj zaum txav, koj tuaj yeem sawv ntawm txhais ceg raug mob thiab nqa lwm ceg tawm hauv av. Ntev koj txhais caj npab tawm mus rau ob sab kom tswj tau qhov sib npaug.
Kauj Ruam 4. Mus ntsib kws kho mob lub cev
Koj yuav tsum txiav txim siab cov kev pabcuam ntawm kws kho mob lub cev yog tias koj pob taws tau siv sijhawm ntev los kho, lossis yog tias koj tus kws kho mob tau qhia koj. Yog tias koj tus mob tsis zoo nrog kev saib xyuas tus kheej thiab kev tawm dag zog, tus kws kho mob lub cev tuaj yeem muab lwm txoj hauv kev los pab koj rov zoo.
Txoj Kev 3 ntawm 3: Tiv Thaiv Kev Taw Taw
Kauj Ruam 1. Ua kom sov ua ntej qoj ib ce lossis ua haujlwm hnyav
Nco ntsoov tias koj tau ncab thiab ua haujlwm plawv ua ntej koom nrog kev ua haujlwm lub cev muaj zog. Piv txwv li, yog tias koj xav khiav, pib nrog taug kev nrawm los ua haujlwm koj pob qij txha ua ntej tuaj nqa nrawm.
- Yog tias koj lub pob taws puas raug mob, xav txog kev zawm hniav thaum qoj ib ce.
- Thaum kawm ntaus pob ncaws pob tshiab lossis tawm dag zog, zam kev siv tag nrho kom txog thaum koj tau siv nws.
Kauj Ruam 2. Hnav cov khau tsim nyog
Qee tus neeg xav tias khau ntaub siab tshaj plaws pab ua kom ruaj khov pob taws thaum qoj ib ce. Xijpeem hom kev ntaus pob ncaws pob, hnav khau uas haum thiab xis nyob. Ua kom ntseeg tau tias ib leeg tsis xeb kom tsis txhob muaj kev pheej hmoo ntawm kev ntog, thiab zam cov khau siab thaum koj yuav tsum sawv lossis taug kev ntau.
Kauj Ruam 3. Mus txuas ntxiv ua pob qij txha thiab ua haujlwm
Txawm hais tias koj tau zoo rov los, koj yuav tsum ua txuas ntxiv nrog kev tawm dag zog thiab ncab. Ua nws txhua hnub ntawm ob txhais ceg. Kev tawm dag zog yuav ua kom muaj zog thiab yoog raws, thiab tiv thaiv kev raug mob rov tshwm sim.
Koj tuaj yeem suav nrog kev ua haujlwm pob taws hauv koj lub neej txhua hnub. Sim sawv ntawm ib txhais ceg thaum txhuam koj cov hniav lossis ua lwm yam haujlwm txhua hnub
Kauj ruam 4. Pob luj taws thaum muaj kev nyuaj siab.
Thaum koj tab tom muaj kev nyuab siab me ntsis, xws li mob sib koom los yog sib tw, pob luj taws tuaj yeem muab kev txhawb nqa ntxiv, tab sis tseem tso cai rau koj txav mus los. Qhwv pob qij txha ntau ntau ib yam nkaus li tau hais los saum no, tab sis nrog ob peb kauj ruam ntxiv los ua ntej.
- Muab pob taws thiab cov ntaub qhwv rau saum lub hauv caug thiab nraub qaum ua ntej ntxiv lub hauv paus ncoo.
- Npog tag nrho cheeb tsam nrog kev hnav khaub ncaws yooj yim.
- Npog sab saum toj thiab hauv qab ntawm lub hauv ncoo puag nrog kab xev ncaws pob rau kev txhawb nqa.
- Qhwv daim kab xev hauv U duab los ntawm ib sab ntawm pob taws mus rau lwm qhov los ntawm pob taws.
- Npog tag nrho thaj tsam nrog daim kab xev hauv daim duab peb tog uas mus ncig lub dab teg thiab hla tus koov ntawm taw.
