Qhov pob qij txha o feem ntau yog tshwm sim los ntawm kev raug mob rau pob taws, thiab tuaj yeem mob thiab tsis xis nyob yog tias koj yuav tsum ua lub cev qoj ib ce. Nws yog ib qho tseem ceeb mus ntsib kws kho mob tam sim tom qab koj raug mob, vim tias tus kws kho mob tuaj yeem tshuaj xyuas qhov raug mob thiab qhia kev kho mob zoo tshaj plaws rau koj tus mob. Txawm li cas los xij, muaj qee qhov kev kho mob uas kws kho mob pom zoo rau cov neeg raug mob pob taws. Kawm paub yuav ua li cas thiaj pab kho pob qij txha o.
Kauj ruam
Ntu 1 ntawm 3: Ceev Cov Txheej Txheem Kho
Kauj Ruam 1. Teem sijhawm nrog kws kho mob, lossis mus rau chav kho mob xwm txheej ceev hauv tsev kho mob
Yog tias koj tau raug mob tsis ntev los no thiab koj tab tom mob, nrhiav kev kho mob tam sim. Mus rau chav kho mob xwm txheej ceev hauv tsev kho mob yog tias koj xav tias koj xav tau kev pab thawj zaug, lossis koj tsis tuaj yeem ntsib koj tus kws kho mob ib txwm muaj. Thaum tus kws kho mob ua qhov kev tshuaj xyuas, nws lossis nws yuav nug ob peb nqe lus nug thiab tshuaj xyuas qee yam tsos mob txhawm rau txiav txim siab hom thiab qhov hnyav ntawm qhov raug mob. Qhia qhov tseeb txog koj qhov mob thiab lwm yam tsos mob, yog li koj tus kws kho mob tuaj yeem kuaj mob thiab kho koj qhov raug mob. Muaj peb theem ntawm kev raug mob, uas yog:
- Kev raug mob qib I yog ib nrab kua muag ntawm cov nqaij mos ligamentous tsis ua haujlwm lossis tuag tes tuag taw. Cov neeg mob kuaj mob qib I raug mob tseem tuaj yeem taug kev thiab hnyav hnyav ntawm qhov raug mob. Tus neeg ntawd yuav muaj nqaij tawv thiab mob me me.
- Kev raug mob qib II yog qhov tsim kua muag (tab sis tsis yog tag nrho) hauv ib lossis ntau qhov ntawm cov leeg, thiab qhov raug mob yog qhov nyuaj rau ua haujlwm hauv theem ib nrab. Qhov no txhais tau tias tus neeg mob yuav pom nws nyuaj rau qhov hnyav ntawm txhais ceg raug mob kom tus neeg mob xav tau kev txhawb nqa. Tus neeg mob yuav hnov mob ntawm qhov mob hnyav, muaj nqaij ntuag, thiab o. Tus kws kho mob tseem yuav pom tias thaj tsam ntawm kev txav ntawm lub cev raug mob raug txwv.
- Kev raug mob qib III tau ua tiav kua muag uas hloov pauv thiab tshem tawm cov txheej txheem sib koom ua ke ntawm cov leeg. Tus neeg mob tsis tuaj yeem hnyav lossis taug kev tsis tau. Tus neeg mob muaj qhov txhab heev thiab o.
Kauj Ruam 2. Ceev faj rau pob qij txha pob txha
Kev raug mob pob taws feem ntau cuam tshuam nrog ATFL ligament uas ruaj khov pob taws. Cov kev raug mob no feem ntau yog tshwm sim los ntawm "pob qij txha". Qhov kev raug mob no hu ua pob qij txha qis, tab sis koj tseem tuaj yeem ua rau pob pob txha nrawm, tshwj xeeb tshaj yog tias koj yog ncaws pob. Kev raug mob pob qij txha tau tshwm sim hauv cov leeg, syndesmosis, uas nyob saum toj pob qij txha. Cov kev raug mob no yuav tsis tshwm li pob thiab o, tab sis lawv yuav zoo li mob ntau dua thiab siv sijhawm ntev los kho.
Kauj Ruam 3. Ua raws li cov lus qhia los ntawm koj tus kws kho mob
Tom qab kws kho mob tshuaj xyuas qhov o pob qij txha, koj yuav tsum ua raws txhua qhov phiaj xwm kev kho mob tau muab los ntawm kws kho mob txhawm rau kho qhov o o. Feem ntau yuav yog, tus kws kho mob yuav qhia koj kom so, siv dej khov rau qhov o, ua kom o, thiab tso pob taws o ntawm qib siab dua li lub plawv, thiab txhua qhov kev kho mob no yuav tsum tau ua nyob rau lub sijhawm. Hu rau koj tus kws kho mob yog tias koj muaj cov tsos mob hnyav dua lossis raug mob tsis zoo tom qab qee lub sijhawm.
Yog tias koj qhov kev raug mob hnyav, nrhiav kev kho lub cev uas tuaj yeem pab ua kom sai sai ntawm qhov chaw raug mob. Cov kev tawm dag zog ua tiav hauv txoj kev kho no tseem txo koj txoj kev pheej hmoo ntawm koj lub pob taws dua yav tom ntej
Kauj Ruam 4. So pob taws rau 2-3 hnub tom qab raug mob
Ua kom ntseeg tau tias koj pob taws tau so txaus nyob rau lub sijhawm no tuaj yeem pab ua kom rov zoo. Hauv lwm lo lus, koj yuav tsum zam kev ua kis las lossis lwm yam dej num uas cuam tshuam nrog lub cev muaj zog, tshwj xeeb yog cov dej num uas ua rau lub pob taws nruj. Tej zaum koj yuav tsum siv sijhawm so haujlwm yog tias txoj haujlwm xav kom koj sawv txhua hnub.
Kauj Ruam 5. Muab lub raj mis khov rau ntawm pob taws rau 15-20 feeb ib zaug, txhawm rau txo qhov mob thiab o
Thaum koj muab lub voos khov rau ntawm koj lub pob taws raug mob, qhov ua kom txias yuav txo cov ntshav ntws mus rau thaj chaw raug mob, uas yuav txo qhov o sai dua. Ntxiv rau, koj yuav yooj yim dua zam qhov mob. Qhwv cov khov nab kuab hauv phuam ua ntej koj siv nws rau ntawm daim tawv nqaij.
Tom qab muab lub raj mis khov rau ntawm pob taws, tos li ib teev, tom qab ntawd thov khov dua rau thaj chaw raug mob. Kev tawm ntawm daim tawv nqaij mus rau dej khov ntev dhau tuaj yeem ua rau tawv nqaij puas
Kauj Ruam 6. Muab pob luj taws raug mob, tso cai rau koj txwv qhov kev txav ntawm pob taws
Compressing qhov chaw raug mob kuj tseem yuav txo qhov o thiab ua kom cov txheej txheem rov zoo tuaj. Npog qhov chaw raug mob nrog ntaub qhwv lossis muab qhwv.
Qhib qhov nrawm ntawm thaj chaw raug mob thaum hmo ntuj. Tawm ntawm qhov nrawm thaum hmo ntuj tuaj yeem thaiv tag nrho cov ntshav ncig hauv ob txhais ceg, thiab muaj peev xwm ua rau cov nqaij mos nyob ib puag ncig thaj tsam tuag
Kauj Ruam 7. Muab lub pob taws raug mob rau qib siab dua
Ua qhov no yuav txwv cov ntshav ntws mus rau thaj chaw raug mob, uas tuaj yeem pab txo qhov o. Koj tuaj yeem tsa koj lub pob taws thaum koj zaum lossis pw. Siv qee cov pam los yog hauv ncoo los txhawb koj pob taws kom lawv siab dua koj lub plawv.
Kauj Ruam 8. Thaum kho, tsis txhob tso lub pob taws raug mob los ntawm qhov tsis siv nws los txhawb qhov hnyav thaum sawv, yog li koj tuaj yeem kho tau sai dua
Koj tuaj yeem siv tus pas nrig lossis pas nrig rau kev txhawb nqa thaum koj xav taug kev. Nco ntsoov, koj yuav tsum txhawb koj lub pob taws thaum koj nce thiab nqis ntaiv..
- Thaum koj nce ntaiv, siv koj txhais ko taw tsis raug mob kom nce thawj zaug. Txoj kev no, txhais ceg tsis raug mob yuav txhawb nqa tag nrho koj lub cev qhov hnyav thaum sim tawm tsam rub lub ntiajteb txawj nqus.
- Thaum koj nqis ntaiv, siv ob txhais ceg raug mob kom nqis los rau thawj zaug. Yog li, lub zog ntawm lub ntiajteb txawj nqus yuav pab txhais ceg raug mob thaum koj nqis los.
Kauj Ruam 9. Npaj rau lub sijhawm kho uas tuaj yeem kav ntev li 10 hnub
Cov txheej txheem kho yuav pab tau yog tias koj ua raws txhua cov lus qhia los ntawm kws kho mob thiab zam kev siv ceg raug mob. Txawm li cas los xij, txoj kev kho mob ntawm pob taws raug mob feem ntau siv li 10 hnub. Tsis txhob sim maj kho cov txheej txheem, lossis koj yuav ua rau raug mob hnyav dua. Yog tias tsim nyog, siv sijhawm so haujlwm thiab thov tsev neeg lossis phooj ywg pab thaum lub sijhawm kho kom zoo.
Ntu 2 ntawm 3: Siv Tshuaj Kho Mob kom txo qhov o
Kauj Ruam 1. Noj tshuaj nonsteroidal anti-inflammatory drugs (NSAIDs) nrog koj tus kws kho mob pom zoo
Tham nrog koj tus kws kho mob txog kev siv NSAIDs los pab koj daws qhov mob thaum lub sijhawm kho. NSAIDs tuaj yeem daws qhov mob los ntawm pob taws raug mob thiab txo qhov o. NSAIDs uas tuaj yeem yuav yam tsis muaj daim ntawv yuav tshuaj nyob ntawm lub tsev muag tshuaj suav nrog ibuprofen (Motrin lossis Advil) lossis naproxen (Naprosyn).
Tham nrog koj tus kws kho mob ua ntej koj siv NSAIDs, tshwj xeeb tshaj yog tias koj muaj teeb meem plawv, ntshav siab, ntshav qab zib, lossis lub raum puas
Kauj Ruam 2. Nug koj tus kws kho mob txog kev siv celecobix, uas paub tias zoo rau txo qhov mob tshwm sim los ntawm pob taws raug mob
Celecobix tswj kev tsim cov tshuaj prostaglandins, uas yog qhov ua rau mob o. Noj cov tshuaj no tom qab noj mov, vim noj nws thaum lub plab khoob tuaj yeem ua rau mob plab.
Kauj Ruam 3. Kuj tham txog kev siv tshuaj piroxicam nrog koj tus kws kho mob, uas yog tshuaj uas muaj txiaj ntsig zoo rau kev txwv kev tsim cov tshuaj prostaglandins
Cov tshuaj no yuav tsum tau noj los ntawm kev muab nws tso rau hauv qab tus nplaig thiab tso cai rau nws yaj kom txog thaum nws tuaj yeem nkag ncaj qha rau hauv cov ntshav. Yog li, cov tshuaj tuaj yeem txo qhov o sai.
Kauj Ruam 4. Tham nrog koj tus kws kho mob txog kev tuaj yeem phais yog qhov kawg
Kev phais tsis tshua tau ua los kho qhov raug mob pob taws, thiab tsuas yog ua thaum raug mob pob qij txha loj heev uas tsis txhim kho tom qab lub hlis ntawm kev rov kho thiab kho mob. Yog tias koj raug mob hnyav li no, nrog koj tus kws kho mob tham seb kev phais yog qhov kev daws teeb meem zoo tshaj plaws rau koj.
Ntu 3 ntawm 3: Txo Cov Dej Num Uas Muaj Peev Xwm Ua Phem Ntxiv
Kauj Ruam 1. Txuas ntxiv qhov chaw raug mob nrog kom txias
Tsis txhob siv cov cua sov thaum kho. Cov cua sov yuav ua rau cov ntshav ncig mus rau thaj chaw raug mob, ua rau mob hnyav dua. Ua kom sov sov, da dej sauna, thiab chav da dej hauv thawj 3 hnub tom qab raug mob yuav ua rau mob hnyav zuj zus. Thaum kho, tsis txhob siv cov cua sov thiab tsuas yog siv cov cua txias los daws qhov mob thiab o.
Kauj Ruam 2. Tsis txhob haus cawv txhua yam thaum rov zoo
Kev haus cawv tuaj yeem qhib cov hlab ntshav hauv lub cev, ua rau mob zuj zus thiab cuam tshuam rau txoj kev kho kom zoo. Nws yog ib lub tswv yim zoo kom txhob nyob deb ntawm cawv thaum nyob sib nrug.
Kauj Ruam 3. Txwv kev txav chaw ntawm thaj chaw raug mob mus rau lub teeb txav
Tsis txhob khiav lossis ua lwm yam kev tawm dag zog lub cev, kom pob taws tuaj yeem kho tau. Kev khiav thiab lwm yam kev tawm dag zog lub cev yuav tsuas yog ua rau tej yam tsis zoo. So kom tsawg kawg ib lub lim tiam ua ntej rov mus ua si.
Kauj Ruam 4. Tos thiab tsis zaws koj pob qij txha tsawg kawg ib lub lim tiam
Thaum zaws qhov chaw raug mob kom txo qhov mob tuaj yeem zoo li yog kev daws teeb meem zoo, ua li ntawd tsuas yog tso sab nraud rau ntawm qhov raug mob, thiab ua rau o tuaj zuj zus.
