Pob qij txha txha yog ib qho ntawm cov raug mob tshaj plaws. Tus mob no yog kev ncab lossis rhuav ntawm cov ligaments uas txhawb nqa pob taws. Qhov kev raug mob no feem ntau tshwm sim hauv ATF (anterior talofibular) ligament vim tias nws khiav raws sab nraum pob taws. Cov ligaments no tsis muaj zog npaum li cov leeg nyob sab hauv. Vim yog lub zog ntawm lub cev, lub ntiajteb txawj nqus, thiab peb tus kheej qhov hnyav, peb qee zaum ncab nws dhau nws lub peev xwm ib txwm, ua rau cov leeg thiab cov hlab ntshav ncig nws los kua muag. Ib txoj hlab ntaws yuav hnov zoo li txoj hlua roj hmab raug rub thiab ncab ntau dhau, ua rau saum npoo tawg thiab tsis ruaj khov.
Kauj ruam
Ntu 1 ntawm 3: Txheeb Pob Zeb
Kauj Ruam 1. Nco qab qhov xwm txheej thaum koj raug mob
Sim nco ntsoov dab tsi tshwm sim thaum koj raug mob. Qhov no tuaj yeem nyuaj ua, tshwj xeeb tshaj yog tias koj mob ntau heev. Txawm li cas los xij, kev paub thaum lub sijhawm raug mob tuaj yeem muab cov lus qhia.
- Koj tau txav nrawm npaum li cas thaum koj raug mob? Yog tias koj tsiv nrawm heev (xws li caij ski lossis khiav nrawm tshaj plaws), muaj lub sijhawm zoo uas koj raug mob yog pob txha. Yog tias koj ntuav thaum txav nrawm heev, mus ntsib kws kho mob. Kev raug mob uas tshwm sim ntawm qhov qeeb qeeb (xws li pob taws pob txha thaum koj khiav lossis taug kev) muaj feem ntau yuav kho lawv tus kheej nrog kev kho kom raug.
- Koj puas hnov qhov hnov kua muag hauv cov leeg? Feem ntau, tus sprain yuav hnov zoo li no.
- Puas muaj "tawg" lossis "tawg?" Ob lub suab no tuaj yeem tshwm sim thaum koj ntuav. Nws kuj tshwm sim nrog pob txha pob txha.
Kauj Ruam 2. Saib rau qhov o
Lub pob taws yuav swell yog tias nws tau txhaws, thiab qhov no feem ntau tshwm sim tam sim ntawd. Txheeb ob lub pob taws thiab sib piv qhov ntau thiab tsawg. Qhov mob thiab o feem ntau yuav tshwm sim hauv pob txha tawg lossis pob qij txha.
Kev hloov pauv ntawm ko taw lossis pob taws thiab qhov mob tsis tuaj yeem feem ntau qhia txog kev tawg. Nco ntsoov tias koj siv tus brace thiab mus ntsib kws kho mob tam sim
Kauj Ruam 3. Nrhiav cov cim ntawm qhov txhab
Bruises kuj feem ntau nrog cov pob txha. Nrhiav cov cim ntawm qhov xim ntawm pob taws, uas tej zaum yuav yog los ntawm qhov nqaij ntuag.
Kauj Ruam 4. Nrhiav cov ntu uas xav tias tsis muaj zog
Lub pob qij txha yuav feem ntau hnov zoo. Maj mam kov qhov chaw raug mob nrog koj cov ntiv tes kom pom tias nws mob.
Kauj Ruam 5. Ua tib zoo ntsuas cov pob taws
Sawv ntsug thiab txhawb qee qhov ntawm koj lub cev qhov hnyav ntawm pob taws raug mob. Yog tias nws mob, koj pob qij txha yuav txhaws lossis tawg. Tam sim hu rau cov neeg ua haujlwm kho mob thiab siv tus zawm hniav.
- Nrhiav qhov "hnov zoo" hauv pob taws. Lub pob qij txha feem ntau zoo li tsis muaj zog lossis tsis ruaj khov.
- Yog tias qhov mob hnyav, koj yuav tsis tuaj yeem txhawb qhov hnyav ntawm koj lub pob taws tag nrho, lossis siv nws sawv, vim tias koj yuav mob ntau heev. Siv tus pas nrig thiab nrhiav kev kho mob tam sim.
Ntu 2 ntawm 3: Txheeb Xyuas Qhov Raug Mob
Kauj Ruam 1. Txheeb xyuas qhov raug mob qib I
Pob txha pob txha tuaj yeem faib ua peb qib sib txawv. Cov kev kho mob yuav txiav txim siab raws qhov hnyav ntawm koj qhov raug mob. Lub teeb yog qib I.
- Qib I yog cov kua muag me me uas tsis cuam tshuam rau koj lub peev xwm sawv lossis taug kev. Txawm hais tias nws yuav hnov me ntsis tsis xis nyob, pob taws tseem tuaj yeem siv tau ib txwm muaj.
- Qib I yuav ua rau me me o thiab mob.
- Hauv qhov mob me me, qhov o feem ntau ploj mus tom qab ob peb hnub.
- Koj tuaj yeem saib xyuas nws tus kheej.
Kauj Ruam 2. Txheeb xyuas qhov raug mob qib II
Qib II yog qhov raug mob me ntsis. Muaj qhov ua tsis tiav tab sis muaj kua muag ntau hauv koj cov leeg.
- Hauv qib II, koj yuav tsis tuaj yeem siv koj lub pob taws ib txwm thiab yuav muaj teeb meem txhawb nqa koj qhov hnyav.
- Koj kuj tseem yuav hnov mob me me, o, thiab ua pob.
- Lub pob taws yuav hnov tsis muaj zog thiab zoo li nws tau nyuam qhuav rub rau pem hauv ntej.
- Txog kev raug mob qib II, koj yuav tsum tau mus ntsib kws kho mob thiab tej zaum yuav xav tau siv tus zaws thiab pob qij txha txhawm rau txhawm rau taug kev.
Kauj Ruam 3. Txheeb xyuas qib III kev raug mob
Kev raug mob Qib III yog lub xeev ntawm kev tsim kua muag thiab poob ntawm kev ua kom zoo ntawm cov leeg tag nrho.
- Hauv qib III kev raug mob, koj yuav tsis tuaj yeem txhawb nqa koj lub cev hnyav thiab yuav tsis tuaj yeem sawv tsis tau pab.
- Qhov mob thiab qhov nqaij ntuag kuj yuav hnyav heev.
- Qhov chaw nyob ib ncig ntawm cov fibula (pob txha pob txha) yuav o, ntau dua 4 cm.
- Ob txhais ceg thiab pob taws tuaj yeem hloov pauv thiab yuav muaj cov pob txha tawg hauv qab lub hauv caug. Qhov no tuaj yeem kuaj pom los ntawm kev kuaj mob.
- Kev raug mob qib III xav tau kev saib xyuas tam sim los ntawm kws kho mob.
Kauj Ruam 4. Nrhiav cov cim ntawm kev tawg
Kev tawg yog pob txha feem ntau raug mob hauv kev ua haujlwm nrawm hauv cov pej xeem noj qab haus huv, lossis raug mob me me rau cov neeg laus. Cov tsos mob feem ntau zoo ib yam li ntawm qib III raug mob. Kev tawg yuav tsum xoo hluav taws xob thiab kho kom zoo.
- Lub pob taws tawg tuaj yeem mob heev thiab tsis ruaj khov.
- Cov kab tawg me me tuaj yeem nthuav tawm cov tsos mob zoo ib yam li pob txha, tab sis cov no tsuas tuaj yeem kuaj pom los ntawm kws kho mob thiab xoo hluav taws xob.
- Lub suab "tawg" thaum lub sijhawm raug mob tuaj yeem yog pov thawj ntawm kev tawg.
- Kev hloov pauv ntawm tus ko taw lossis pob taws, xws li nyob hauv qhov chaw tsis zoo lossis lub kaum ntse ntse, yog cov pov thawj tseeb ntawm pob qij txha sib koom los yog puas.
Ntu 3 ntawm 3: Kho Pob Txha Txha
Kauj Ruam 1. Hu rau kws kho mob
Txawm hais tias raug mob npaum li cas, hu rau koj tus kws kho mob yog tias qhov mob thiab o tshwm sim ntau tshaj li ib lub lim tiam los txiav txim siab qhov kev kho mob zoo tshaj plaws.
- Yog tias koj pom cov pov thawj ntawm qib II/III qhov tawg thiab/lossis txhav, mus ntsib kws kho mob. Hauv lwm lo lus, yog tias koj tsis tuaj yeem taug kev (lossis muaj teeb meem ua li ntawd), loog, mob hnyav, lossis hnov lub suab thaum raug mob, hu rau koj tus kws kho mob. Koj xav tau kev tshuaj ntsuam X-ray thiab tus kws tshaj lij txhawm rau txiav txim siab cov txheej txheem kho kom raug.
- Kev kho tus kheej feem ntau txaus los kho mob me me. Txawm li cas los xij, kev raug mob uas tsis kho kom zoo tuaj yeem ua rau mob ntxiv lossis mob ntxiv. Txawm hais tias koj qhov kev raug mob tsuas yog qib I, hu rau koj tus kws kho mob kom pab tswv yim.
Kauj Ruam 2. So pob taws
Thaum tos tus kws kho mob, siv kev saib xyuas tus kheej uas feem ntau hu ua lub npe RICE (So, Ice, Compression splinting, thiab Elevation-so, siv dej khov, zaws, thiab ua kom lub cev raug mob). Cov ntawv luv no sawv cev rau plaub qhov kev saib xyuas uas yuav tsum tau ua. Hauv qib I raug mob, RICE tej zaum tsuas yog kev kho mob uas koj xav tau. Thawj kauj ruam yog so pob taws.
- Tsis txhob txav nws. Tuav koj pob taws tseem yog ua tau.
- Yog tias koj muaj cov duab los qhia, koj tuaj yeem ua kom khov ib ntus los tiv thaiv pob taws kom tsis txhob mob ntxiv. Sim propping nws nyob rau hauv ib txwm pob taws txoj hauj lwm.
Kauj Ruam 3. Siv dej khov
Siv cov dej khov rau thaj tsam raug mob tuaj yeem txo qhov o thiab tsis xis nyob. Npaj ib yam dab tsi kom txias tam sim rau ntawm pob taws.
- Muab cov dej khov tso rau hauv lub hnab hla qhov mob sib koom. Npog nrog phuam los yog ntaub los tiv thaiv kom khov rau ntawm daim tawv nqaij.
- Ib lub hnab khov nab kuab tuaj yeem yog lwm txoj hauv kev rau khov nab kuab.
- Tso nws rau 15-20 feeb thiab rov ua dua txhua 2-3 teev. Mus txuas ntxiv txoj kev no rau 48 teev.
Kauj Ruam 4. Muab pob qij txha
Kev raug mob qib I tuaj yeem pab tau los ntawm kev siv cov ntaub qhwv nruj, txhawm rau ruaj khov pob taws thiab txo kev pheej hmoo ntawm lwm yam kev raug mob.
- Qhwv thaj tsam raug mob nrog daim kab xev siv "daim duab yim" tus qauv nyob ib ncig ntawm lub dab teg.
- Tsis txhob qhwv nruj heev lossis qhov o yuav mob zuj zus tuaj. Koj yuav tsum muaj peev xwm xaub koj tus ntiv tes nruab nrab ntawm daim kab xev thiab daim tawv nqaij.
- Yog tias koj muaj kev raug mob qib II lossis III, nug koj tus kws kho mob rau cov lus qhia ua ntej thov ua kom nrawm.
Kauj Ruam 5. Nqa ceg
Nqa nws kom nws siab dua koj lub siab. Hauv ncoo nrog ob lub tog hauv ncoo. Ua li no, cov ntshav ntws mus rau thaj tsam tau raug txo kom qhov o tuaj kuj sib zog.
Kev nce siab yuav pab lub ntiajteb txawj nqus kom tshem tawm qhov o, thiab pab qhov mob
Kauj Ruam 6. Noj tshuaj
Txhawm rau pab tswj qhov mob thiab o, koj tuaj yeem siv NSAIDs (cov tshuaj tsis-steroidal anti-inflammatory tshuaj). Qee qhov piv txwv ntawm NSAIDs tom khw yog ibuprofen (cov cim lag luam suav nrog Motrin thiab Advil), naproxen (Aleve), thiab tshuaj aspirin. Acetaminophen (tseem hu ua Paracetamol lossis Tylenol) tsis yog NSAID thiab tsis kho qhov mob, txawm hais tias nws txo qhov mob.
- Siv raws li cov lus qhia ntawm pob. Tsis txhob noj NSAIDs rau qhov mob ntau dua 10-14 hnub.
- Tsis txhob muab tshuaj aspirin rau cov menyuam hnub nyoog qis dua 18 xyoo, vim tias cov tshuaj aspirin tuaj yeem ua rau Reye's syndrome.
- Rau qib II thiab III mob thiab/lossis raug mob, koj tus kws kho mob yuav sau ntawv tshuaj rau thawj 48 teev.
Kauj Ruam 7. Siv txoj kev pab taug kev lossis txav chaw txav chaw
Koj tus kws kho mob yuav hais qhia siv lub cuab yeej siv kho mob los pab koj taug kev thiab/lossis khaws koj pob taws tseem nyob. Piv txwv li:
- Tej zaum koj yuav xav tau tus pas nrig, tus pas nrig, lossis tus neeg taug kev. Qib ntawm qhov nyiaj tshuav yuav txiav txim siab qhov ua tau zoo tshaj plaws rau koj kev nyab xeeb.
- Nyob ntawm qhov kev raug mob, koj tus kws kho mob yuav hais kom muab cov pob zeb los yog pob luj taws los xauv kom tsis txhob txav mus. Hauv cov xwm txheej hnyav, tus kws phais neeg mob pob txha tuaj yeem siv cov cam khwb cia.
Lub tswv yim
- Pib RICE kho tam sim rau txhua tus pob txha raug mob.
- Yog tias koj tsis taug kev, hu rau koj tus kws kho mob tam sim ntawd.
- Sim ntau li ntau tau kom tsis txhob ua siab rau koj txhais ceg yog tias koj txhav pob qij txha. Tsis txhob taug kev. Siv tus pas nrig lossis lub rooj zaum muaj log. Yog tias koj taug kev ntawm qhov raug mob thiab tsis so nws, txawm tias qhov mob hnyav tshaj plaws yuav tsis kho.
- Sim kho tus sprain sai li sai tau thiab tso lub hnab khov rau nws rau lub sijhawm luv luv ntawm ob peb lub sijhawm.
- Saib ntawm pob taws raug mob thiab muab piv rau lwm qhov thiab saib cov cim ntawm o.
- Nco ntsoov koj qhia koj niam koj txiv lossis tus neeg saib xyuas kom pab.
Ceeb toom
- Lub pob taws yuav tsum kho kom zoo tom qab txhav tas. Txwv tsis pub, koj yuav muaj feem yuav kis nws dua. Koj kuj tseem yuav hnov mob ntxiv thiab o.
- Yog tias koj mob khaub thuas, loog, lossis nruj vim qhov o, cov cim no tuaj yeem qhia tias mob hnyav dua. Nrhiav kev kho mob tam sim vim tias koj yuav xav tau kev phais mob xwm txheej ceev los kho cov hlab ntsha thiab cov hlab ntshav raug mob, lossis kab mob sib kis.
