Pob qij txha txha yog qhov raug mob kis las feem ntau, tab sis neeg feem coob tsis paub yuav tiv thaiv qhov kev raug mob no li cas. Kev kho pob qij txha tsis yog qhov tseem ceeb rau kev qhia kis las. Nrog kev xyaum me ntsis, ntaub qhwv ntaub, thiab ntaub qhwv ntaub, koj tuaj yeem qhwv koj lub pob taws thiab tiv thaiv qhov kev raug mob no kom tsis zoo.
Kauj ruam
Txoj Kev 1 ntawm 3: Npaj Pob Zeb
Kauj Ruam 1. Nqa koj ob txhais taw tawm hauv av
Koj yuav pom nws yooj yim dua los qhwv koj lub pob taws nrog ib qho ntawm koj txhais taw tsa. Muab koj txhais taw tso rau ntawm cov quav, lossis zaum ntawm lub rooj thiab dai koj txhais taw ntawm ib kawg.
Feem ntau nws yooj yim dua kom nug lwm tus kom qhwv pob taws, vim tias lawv tuaj yeem tsom mus rau daim ntaub qhwv, thaum koj tuaj yeem ua rau pob taws tsis txav mus
Kauj Ruam 2. Khaws koj txhais taw ncaj nraim ntawm 90-degree lub kaum ntse ntse
Kev qhwv pob taws yog txhais tau tias tiv thaiv nws los ntawm kev txav nrawm dhau thiab ua rau raug mob hnyav dua. Koj yuav tsum qhwv cov ntaub qhwv ib ncig ntawm pob taws ntawm 90-degree lub kaum ntse ntse, yog li ntawd ib leeg ntawm ko taw tseem tuaj yeem txav nce thiab nqis me ntsis, tab sis pob taws thiab pob qij txha tsis tuaj yeem txav mus deb.
Kauj Ruam 3. Siv cov ntaub nplaum rau sab xub ntiag thiab sab nraub qaum kom tiv thaiv daim tawv nqaij raug mob
Cov ntaub nplaum uas tiv thaiv kev sib txhuam ntawm cov ntaub qhwv thiab tawv nqaij, thiab feem ntau siv los tiv thaiv daim tawv nqaij raug mob thaum taug kev, tuaj yeem pom ntawm cov khw muag khoom nce toj. Muab cov ntaub nplaum 5-10 cm dav rau pem hauv ntej thiab tom qab ntawm pob taws, nyob ib puag ncig qhov twg ib leeg ntawm ko taw ua raws cov ntiv taw ntawm cov khau kis las.
- Ib qho 5 x 5 cm square ntawm daim ntaub qhwv kuj tuaj yeem siv tau yog tias koj tsis muaj daim nplaum nplaum.
- Koj tuaj yeem yuav daim ntaub nplaum loj, xws li Moleskin, thiab siv chav txiab txiab txiav nws kom haum rau qhov loj me.
Kauj Ruam 4. Qhwv ib leeg thiab pob taws nrog lub hauv paus ntaub qhwv
Lub hauv paus ntawm daim ntaub qhwv yog cov ntaub mos muag, hloov pauv tau uas yuav tiv thaiv cov tawv nqaij thiab plaub hau ntawm ko taw los ntawm cov ntaub qhwv. Qhwv cov ntaub qhwv los ntawm ze ntawm pob taws (txheej tawv nqaij ua ntej pob taws) nyob ib ncig ntawm ib txhais taw, tom qab ntawd mus rau pob taws kom txhua txheej ntawm cov ntaub qhwv hauv qab sib tshooj txheej dhau los. Ua kom tiav cov ntaub qhwv hauv qab cov leeg leeg, 10-12.5 cm siab dua pob taws pob taws. Xav txog qhov hnav khaub ncaws zoo li mummifying koj txhais taw.
- Sim npog feem ntau ntawm cov tawv nqaij kom tiv thaiv nws los ntawm cov ntaub qhwv, yog li koj txhais ceg plaub hau yuav tsis rub tawm thaum cov ntaub qhwv raug tshem tawm.
- Koj lub pob taws tsis tau npog nrog ntaub qhwv, tab sis tsis ua li cas, vim tias tsis muaj plaub hau rub thiab tawv nqaij ntawm thaj chaw ntawd zoo nkauj heev.
Kauj Ruam 5. Kaw daim kab xev rau qhov kawg ntawm cov ntaub qhwv los tuav nws hauv qhov chaw
Yog tias lub hauv paus ntawm daim ntaub qhwv tau nruj txaus, qhov kawg kuj tseem tuaj yeem muab qhwv rau hauv daim ntaub qhwv ntawm pob taws. Siv 3-4 daim kab xev kis las ntsuas 2.5-3 cm los tuav txoj haujlwm ntawm cov ntaub qhwv.
Cov kis las kis las zoo ib yam li cov kab xev hauv qhov uas nws muaj qhov me me hauv nws qhov chaw txhawm rau pab huab cua ntws mus rau ntawm daim tawv nqaij. Cov plasters no muaj nyob hauv yuav luag txhua lub khw muag khoom ncaws pob
Txoj Kev 2 ntawm 3: Muab Pob Zeb
Kauj Ruam 1. Thov muab ntaub qhwv kom nruj, kom nws zoo li nruj ntawm pob taws tab sis tsis txiav cov ntshav ntws mus rau ntiv taw
Yog tias koj cov ntiv taw tingling lossis prickling, tshem cov ntaub qhwv thiab sim muab nws rov qab rau. Cov ntaub qhwv yuav tsum xav tias nruj thiab ruaj khov thaum koj ua tiav tso nws, tso pob taws kom txav mus rau sab xis thiab sab laug ntxiv rau nce thiab nqis.
Siv daim kab xev ua kis las ntsuas 2.5-3 cm rau qhov ua tau zoo tshaj plaws
Kauj Ruam 2. Muab daim ntaub qhwv ib ncig pob txha pob txha kom ruaj khov
Siv cov ntaub qhwv kis las ntev thiab tso nws tsuas yog nyob sab hauv pob txha pob txha, pob txha tawm ntawm sab hauv ntawm ko taw. Qhwv cov ntaub qhwv hauv qab pob taws thiab tom qab ntawd txuas nws mus rau sab nraud ntawm pob txha pob txha, xaus rau saum pob txha pob luj taws. Cov ntaub qhwv no yuav tsum tsim cov duab "U" puag ncig ib leeg ntawm koj txhais taw.
Koj yuav tsum muaj peev xwm hnov qhov rub daim ntaub qhwv rau ntawm pob txha pob qij txha sab hauv, thiab rub tawm sab nraub qaum pob txha pob txha
Kauj Ruam 3. Thov 2-3 daim ntaub qhwv kom ntau ntxiv kom ruaj khov ntawm cov ntaub qhwv
Ua ob peb txoj hlua khi U-shaped khi kom pob taws ruaj khov, sib tshooj lawv txog 1 cm.
Kauj Ruam 4. Siv ib txheej ntaub qhwv los npog ib txhais taw
Rau theem tom ntej, tsis txhob txiav cov ntaub qhwv rau hauv cov hlua ntev thiab xov lawv ua ke. Tsuas yog siv daim ntaub qhwv ncaj ncaj los ntawm yob. Qhwv 15-30 cm ntawm cov ntaub qhwv, thiab rub nws ncaj ntawm lub yob. Koj tsuas yog xav txiav nws thaum koj ua tiav.
Kauj Ruam 5. Pib cov ntaub qhwv los ntawm tus koov ntawm ko taw, los ntawm sab hauv ntawm tus taw ntawm tus taw
Muab cov ntaub qhwv rau hauv qab koov ntawm ko taw, tom qab ntawd nqa nws mus rau saum ko taw. Txuas ntxiv qhwv lub koov ntawm ko taw mus rau pob taws zoo li no 2-3 zaug sib tshooj cov txheej kom ruaj khov dua.
Kauj Ruam 6. Muab qhwv kab pheeb ces kaum hla ntawm tus taw thiab ib puag ncig pob taws
Qhov no yog qhov tseem ceeb tshaj plaws kev hnav khaub ncaws kom ruaj khov ntawm cov ntaub qhwv. Qhwv daim ntaub qhwv los ntawm hauv qab ntawm ib txhais taw nce mus thoob plaws ib leeg ntawm ko taw. Cov ntaub qhwv yuav hla hauv qab koov ntawm ko taw qhov twg txhais ceg qis ua rau ib leeg, tom qab txuas ntxiv mus qhwv ib ncig ntawm sab nraub qaum.
Cov duab ntawm cov ntaub qhwv yuav ua rau me ntsis zoo li nkhaus ntawm daim duab 8
Kauj Ruam 7. Txuas ntxiv rau hauv daim duab 8 duab, hloov ntawm ob txhais taw ntawm taw thiab pob taws 3 zaug
Cov ntaub qhwv yuav tsum tam sim no nyob tom qab koj txhais ceg qis. Hla hla pem hauv ntej ntawm ko taw, thim rov qab kab pheeb suab nyob ib puag ncig ntawm tus taw ntawm ko taw. Nqa daim ntaub qhwv hauv qab koov ntawm ko taw thiab rov qab rau pob qij txha, nyob tom qab ntawm koj txhais ceg qis. Rov ua dua 2-3 zaug, qhwv lawv rau saum ib leeg.
Kauj Ruam 8. Muab koj txhais ceg qis
Tom qab qhwv cov ntaub qhwv ib ncig ntawm sab nraub qaum ob zaug, txuas ntxiv qhwv nws los ntawm pob taws, kom txog thaum nws sib tshooj kawg ntawm lub hauv paus ntawm cov ntaub qhwv. Tam sim no txoj hlua khi yuav tsum tau npog tag nrho nrog rau daim ntaub qhwv, kwv yees li 7.5-10 cm siab dua pob taws pob taws.
Kauj Ruam 9. Tsim kom muaj "tus tiv thaiv pob taws" los ntawm kev qhwv 1-2 txheej ntawm cov ntaub qhwv ib ncig ntawm pob taws
Txiav ob peb daim ntaub qhwv los qhwv lub pob taws hauv "C" -shaped txheej, los ntawm sab nraum qab ntawm ko taw thiab hauv qab pob taws. Siv cov ntaub qhwv rau txheej tawv nqaij.
Kauj Ruam 10. Khoov koj ob txhais taw mus rau txhua sab kom paub tseeb tias koj tuaj yeem txav tau lawv
Koj tsuas yog xav txwv qhov txav ntawm koj lub pob taws, thiab koj tseem tuaj yeem txav nce thiab nqis, sab xis thiab sab laug, tsuas yog tsis muaj kev ywj pheej zoo li tsis muaj ntaub qhwv. Sim khiav qeeb kom paub tseeb tias koj tuaj yeem khiav yooj yim yam tsis muaj mob.
Kauj Ruam 11. Ntxiv kev xyaum ua koj lub peev xwm los qhwv daim ntaub qhwv kom koj lub pob taws xis nyob thiab xis nyob
Thaum cov pob luj taws yooj yim qhwv tau yooj yim, ua kom tiav lawv siv sijhawm xyaum. Sim siv cov ntaub qhwv nrog txawm tias siab, nrog rau ob peb txheej ntawm cov ntaub qhwv kom ntau li ntau tau. Koj tuaj yeem nug tus phooj ywg kom "qiv" nws pob taws thaum xyaum ua daim ntaub qhwv.
- Muab cov ntaub qhwv los yog ntaub thaiv npog rau pem hauv ntej thiab tom qab ntawm pob taws kom tiv thaiv kev raug mob rau koj cov tawv nqaij.
- Muab cov ntaub qhwv rau ntawm koj txhais taw thiab pob taws kom tiv thaiv koj cov tawv nqaij.
- Qhwv 2-3 txoj hlua ntev los ntawm sab hauv pob qij txha sab hauv sab hauv U zoo li yog ib txoj hlua khi.
- Npog pob txha pob luj taws nrog ntaub qhwv los ntawm pem hauv ntej mus rau hauv qab, thiab rov qab mus rau saum.
- Qhwv ib daim ntaub dav li 1 cm sib tshooj ntawm ib txhais taw thiab ko taw qis.
Kauj Ruam 12. Ua tib zoo tshem daim ntaub qhwv nrog siv txiab thaum koj ua tiav
Txoj hauv kev yooj yim tshaj plaws kom tshem cov ntaub qhwv yog siv kws kho mob rab riam, tab sis koj tuaj yeem siv txiab txiab yog tias koj tsis muaj kws kho mob rab riam. Ntxig cov hniav ntawm txiab ntawm daim tawv nqaij thiab lub hauv paus ntawm daim ntaub qhwv, tom qab ntawd txiav cov ntaub qhwv ib ncig pob txha pob txha kom tshem cov ntaub qhwv. Koj cov ntaub qhwv yuav tsum tuaj yeem raug tshem tawm tas li.
Txoj Kev 3 ntawm 3: Nkag Siab Txog Tus Caj Npab
Kauj Ruam 1. Nco ntsoov tias pob qij txha raug txhaws thaum cov leeg puas
Ligaments tuav pob qij txha ua ke los ntawm txuas ob pob txha ua ke. Ligaments tso cai rau cov pob qij txha txav mus, txawm li cas los xij, yog tias lub zog txav dhau lawm, koj yuav ua rau koj pob qij txha. Kev qhwv lub pob taws yuav cuam tshuam kev txav ntawm cov leeg, yog li tiv thaiv kev raug mob kom tsis zoo.
Kauj Ruam 2. Muab pob qij txha ua ntej kev cob qhia lossis ntaus pob ncaws pob kom tiv thaiv kev raug mob
Kev qhwv pob luj taws tuaj yeem yog txoj hauv kev rau ob leeg kho thiab tiv thaiv kev raug mob. Piv txwv li, yog tias koj tab tom yuav ncaws pob ntawm qhov chaw ntub dej thiab nplua, koj pob taws yuav xav tau qhwv ua ntej kom tiv thaiv kev plam thiab ua rau koj pob taws. Koj tsis tas yuav raug mob kom hnov qhov txiaj ntsig ntawm pob qij txha qhwv.
Kauj Ruam 3. Txiav txim siab yuav lub corset pob taws yog tias koj muaj mob hnyav
Corsets pob luj taws muaj qhov ua haujlwm zoo ib yam li pob luj taws, tsuas yog tias lawv tsis tas yuav tsum tau hnav ua ntej kev qhia lossis sib tw. Cov corsets no txawm tias yuav kim dua li muab qhwv rau txhua hnub hauv lub caij.
Kauj Ruam 4. Mus ntsib kws tshwj xeeb orthopedic rau mob hnyav lossis mob hnyav
Kev qhwv pob taws tsuas yog siv tau rau kev kho mob me me lossis tiv thaiv kev raug mob yav tom ntej. Qhov kev kho mob no tsis yog kho rau txhua qhov mob ntawm pob taws lossis mob ligament puas tsuaj. Yog tias koj tau mob hnyav los ntawm kev mob pob txha, nws yog lub sijhawm so los ntawm kev ncaws pob thiab mus ntsib tus kws qhia kis las lossis kws tshwj xeeb orthopedic.
Lub tswv yim
- Qhwv daim ntaub kom nruj. Cov ntaub qhwv yuav tsum muaj zog txaus los txhawb lub pob taws.
- Xyaum ua kom tiav cov txheej txheem qhwv pob taws. Yog li khaws txoj hlua pob luj taws, tshem nws, thiab qhwv nws dua kom txog thaum koj xis nyob.
Ceeb toom
- Kev qhwv pob taws tsis yog hloov pauv rau kev kho kom rov zoo, kho lub cev, lossis phais.
- Tshem cov ntaub qhwv yog tias cov ntiv taw hnov tingling lossis loog.
