4 Txoj Hauv Kev Rov Qab Mob Caj Npab

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4 Txoj Hauv Kev Rov Qab Mob Caj Npab
4 Txoj Hauv Kev Rov Qab Mob Caj Npab

Video: 4 Txoj Hauv Kev Rov Qab Mob Caj Npab

Video: 4 Txoj Hauv Kev Rov Qab Mob Caj Npab
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Mob caj dab yog ib qho tshwm sim thiab tshwm sim los ntawm kev tawm dag zog lossis rov ua dua. Cov tsos mob suav nrog mob, o, lossis ua pob. Teeb meem me me feem ntau yuav daws ntawm lawv tus kheej. Txawm hais tias koj yuav tsum mus ntsib kws kho mob yog tias koj mob hnyav, muaj ntau yam uas koj tuaj yeem ua hauv tsev los tswj qhov mob thiab txhawb nqa koj txhais caj npab rov zoo.

Kauj ruam

Txoj Kev 1 ntawm 4: Txiav Txim Qhov Ua Rau

Kho Qhov Mob Caj Npab Kauj Ruam 1
Kho Qhov Mob Caj Npab Kauj Ruam 1

Kauj Ruam 1. Tshaj tawm yog tias koj nyuam qhuav txau nws

Lub caj npab yuav raug tshem tawm thaum cov ntaub so ntswg raug ncab, ncab, lossis ntuag. Cov tsos mob muaj xws li mob, o, nqaij tawv, txwv tsis pub txav mus los, thiab nrov nrov thaum raug mob tshwm sim. Tus txha nqaj yog ib qho xwm txheej ib ntus thiab cov ntaub so ntswg tsis puas tas mus li. Feem ntau, txhais caj npab txhaws yuav kho tsis pub dhau ob peb hnub.

Kho Qhov Mob Caj Npab Kauj Ruam 2
Kho Qhov Mob Caj Npab Kauj Ruam 2

Kauj Ruam 2. Txiav txim siab seb koj puas mob lub luj tshib

Tus mob no, tseem hu ua tendonitis, ua rau mob hauv lub luj tshib. Qhov ua rau siv cov nqaij thiab cov leeg nyob ib ncig ntawm lub luj tshib. Qhov mob ntev li ob peb lub lis piam lossis ntau lub hlis, tab sis nrog kev kho, txhais caj npab raug mob yuav rov zoo dua.

Kho Qhov Mob Caj Npab Kauj Ruam 3
Kho Qhov Mob Caj Npab Kauj Ruam 3

Kauj Ruam 3. Txheeb xyuas cov tsos mob ntawm bursitis

Bursitis yog mob ntawm bursa, uas yog cov kua dej me me nyob hauv qhov sib koom ua ke uas tiv thaiv kev sib koom tes. Raws li qhov xwm txheej ib txwm muaj, cov kua dej hauv lub bursa me me heev, tab sis vim raug mob, nws swell thiab mob heev, ua rau mob bursitis. Bursitis feem ntau tshwm sim vim rov ua dua ntawm txhais caj npab, thiab qhov mob feem ntau pib nqes mus li ob peb lub lis piam. Kev hnoos qee zaum ntev dua, tab sis kuj zoo dua qeeb.

  • Thaj chaw ntawm bursitis zoo li liab lossis o, thiab mob thaum nias.
  • Cov kis ntawm bursitis nrog kev raug mob uas ua rau tawv nqaij puas tuaj yeem kis tus kab mob thiab xav tau tshuaj tua kab mob.
Kho Qhov Mob Caj Npab Kauj Ruam 4
Kho Qhov Mob Caj Npab Kauj Ruam 4

Kauj Ruam 4. Xav txog kev mob paj hlwb ua qhov ua rau

Cov hlab ntsha hauv cov nqaj qaum qee zaum raug kaw, tshwj xeeb yog thaum muaj hnub nyoog laus. Cov tsos mob suav nrog qhov mob uas tawm ntawm lub caj dab mus rau caj npab, lossis lub ntsej muag zoo li rab koob. Qhov mob hloov pauv ib hnub dhau ib hnub, tab sis feem ntau txhim kho nrog kev siv cov tshuaj tom khw, xws li cov tshuaj tsis-steroidal anti-inflammatory drugs (NSAIDs) thiab tawm dag zog.

Pinched qab haus huv kuj tuaj yeem tshwm sim ntawm caj npab. Qhov mob no hu ua carpal tunnel syndrome yog tias nws tshwm sim hauv lub dab teg, thiab qhov cub hauv qhov cub yog tias nws tshwm sim hauv lub luj tshib. Cov tsos mob feem ntau suav nrog mob thiab ua pob rau ntawm txhais tes lossis txhais tes

Kho Mob Caj Npab Kauj Ruam 5
Kho Mob Caj Npab Kauj Ruam 5

Kauj Ruam 5. Paub txog tias koj yuav muaj kev rov ua haujlwm raug mob (RSI)

RSI tuaj yeem tshwm sim yog tias koj ib txwm siv koj txhais tes lossis txhais tes rau kev ua haujlwm, xws li ua haujlwm hauv lub Hoobkas, tuav phau ntawv, ua haujlwm hnyav tshuab, thiab khoos phis tawj. Carpal qhov syndrome yog ib hom kev raug mob paj hlwb tshwm sim los ntawm kev rov ua dua xws li kev ntaus ntawv. Lub tuam txhab tuaj yeem txhim kho cov xwm txheej thiab hloov kho thaj chaw ua haujlwm kom tiv thaiv kev txhim kho koj tus mob. Piv txwv li, los ntawm muab lub rooj zaum hloov pauv lossis txav chaw ua haujlwm kom koj tsis tas yuav mus txog qhov siab dhau.

Kho Qhov Mob Caj Npab Kauj Ruam 6
Kho Qhov Mob Caj Npab Kauj Ruam 6

Kauj Ruam 6. Txheeb xyuas cov tsos mob angina

Angina tshwm sim thaum cov hlab ntsha ua rau lub plawv tawv thiab nqaim. Cov tsos mob suav nrog mob hauv siab uas hnov hnyav, npub, lossis nruj, thiab tuaj yeem tawg mus rau sab caj npab sab laug, caj dab, lub puab tsaig, lossis rov qab rau ob peb feeb. Qhov mob feem ntau tshwm sim thaum koj nquag lossis nyuaj siab. Mus ntsib koj tus kws kho mob yog tias koj mob hauv siab lossis mob ntawm koj txhais caj npab sab laug cuam tshuam nrog kev tawm dag zog.

Tshwj xeeb, cov poj niam feem ntau tsuas yog pom cov tsos mob "classic" angina, xws li mob caj dab

Txoj Kev 2 ntawm 4: So Lub Caj Npab

Kho Mob Caj Npab Kauj Ruam 7
Kho Mob Caj Npab Kauj Ruam 7

Kauj Ruam 1. So caj npab mob

Tsis txhob tawm dag zog, nqa, ntaus, lossis lwm yam uas ua rau mob hnyav dua. Cov ntaub so ntswg yuav tsum tau so kom rov zoo thiab tiv thaiv kev raug mob ntxiv. Nres tag nrho cov dej num uas yuav ua rau mob hnyav dua, thiab sim siv tsuas yog txhais caj npab raug mob tsawg li sai tau.

Kho Qhov Mob Caj Npab Kauj Ruam 8
Kho Qhov Mob Caj Npab Kauj Ruam 8

Kauj Ruam 2. Siv cov ntaub qhwv kom nruj los yog ntaub qhwv

Txhawm rau txo qhov o thiab tiv thaiv koj txhais caj npab, koj tuaj yeem qhwv thaj tsam nrog cov ntaub qhwv zoo. Ceev faj tsis txhob qhwv kom nruj heev kom tsis txhob o tuaj ntxiv. Muab daim ntaub qhwv kom nruj heev.

  • Cov cim ntawm daim ntaub qhwv nruj heev yog loog, tingling, mob ntxiv, hnov mob txias, lossis o tuaj ncig ntawm daim ntaub qhwv.
  • Tham nrog koj tus kws kho mob yog tias koj yuav tsum hnav daim ntaub qhwv ntev dua 48-72 teev.
Kho Qhov Mob Caj Npab Kauj Ruam 9
Kho Qhov Mob Caj Npab Kauj Ruam 9

Kauj Ruam 3. Tshem tag nrho cov hniav nyiaj hniav kub

Cov caj npab, txhais tes, thiab ntiv tes tuaj yeem o tuaj tom qab raug mob. Nco ntsoov tias koj tshem cov nplhaib, hlua tes, saib, thiab lwm yam hniav nyiaj hniav kub. Raws li qhov o tau loj dua, cov hniav nyiaj hniav kub yuav nyuaj rau tshem tawm thiab ua rau lub siab ntxiv rau lub qab haus huv lossis txwv cov ntshav ntws.

Kho Qhov Mob Caj Npab Kauj Ruam 10
Kho Qhov Mob Caj Npab Kauj Ruam 10

Kauj Ruam 4. Siv txoj hlua tes

Cov hlua caj dab pab tiv thaiv thiab txhawb nqa caj npab. Cov hlua caj dab tseem siv lub siab tawm ntawm thaj chaw raug mob kom xis nyob dua. Hu rau koj tus kws kho mob yog tias koj xav tau siv cov hlua caj dab ntev dua 48 teev.

Kho Tus Mob Caj Npab Kauj Ruam 11
Kho Tus Mob Caj Npab Kauj Ruam 11

Kauj Ruam 5. Tsa koj txhais caj npab

Muab koj txhais caj npab tso rau ntawm koj lub plawv kom txo qhov o. Thaum zaum lossis pw, koj tuaj yeem txhawb koj txhais caj npab ntawm lub hauv ncoo tso rau ntawm koj ib sab lossis tawm tsam koj lub hauv siab. Txawm li cas los xij, tsis txhob tsa ceg sab tes kom siab li qhov cuam tshuam nrog cov ntshav ntws.

Txoj Kev 3 ntawm 4: Tiv Thaiv Qhov Mob

Kho Qhov Mob Caj Npab Kauj Ruam 12
Kho Qhov Mob Caj Npab Kauj Ruam 12

Kauj Ruam 1. Siv lub txias txias

Koj yuav tsum tau siv qhov txias txias kom sai li sai tau kom tiv thaiv kev o. Muaj ntau qhov kev kho mob khaub thuas uas koj tuaj yeem yuav tau ntawm lub khw muag tshuaj kom thov rau thaj chaw mob. Koj tseem tuaj yeem siv lub hnab zaub khov lossis phuam qhwv nrog dej khov. Cov khaub thuas txias tuaj yeem siv ntev txog 20 feeb ntau zaus hauv ib hnub.

Kho Qhov Mob Caj Npab Kauj Ruam 13
Kho Qhov Mob Caj Npab Kauj Ruam 13

Kauj Ruam 2. Siv cua sov

Koj tuaj yeem thov qhov kub ceev 48-72 teev tom qab raug mob. Txawm li cas los xij, zam kev siv nws thaum caj npab tseem o. Koj tseem tuaj yeem siv cov cua sov thiab txias sib hloov.

Tsis txhob tshav ntuj rau thawj 48 teev raws li cua sov tuaj yeem ua rau o tuaj. Cov cua sov ntawm no suav nrog da dej kub thiab zaws

Kho Qhov Mob Caj Npab Kauj Ruam 14
Kho Qhov Mob Caj Npab Kauj Ruam 14

Kauj Ruam 3. Siv NSAIDs

Cov tshuaj yuav tom khw muag khoom xws li ibuprofen, naproxen, thiab acetaminophen tuaj yeem siv los pab kho qhov mob thiab o. Ua raws cov lus qhia ntawm pob thiab tsis pub tshaj qhov pom zoo koob tshuaj. Tsis txhob muab tshuaj aspirin rau menyuam.

Kho Qhov Mob Caj Npab Kauj Ruam 15
Kho Qhov Mob Caj Npab Kauj Ruam 15

Kauj Ruam 4. Zaws qhov mob

Koj tuaj yeem siv lub teeb nyem los txhuam lossis zaws qhov mob. Siab tuaj yeem txo qhov mob thiab ua kom cov ntshav ntws nrawm los kho cov ntaub so ntswg puas. Yog tias thaj chaw tseem mob heev, tsis txhob zaws kom txog thaum qhov mob ploj mus.

  • Ib txoj hauv kev zaws yog siv pob ntaus pob tesniv. Dov lub pob hla thaj tsam ntawm qhov mob thiab thaum koj xav tias qhov chaw sib tw, yob nws maj mam nce mus txog 15 zaug.
  • Koj tseem tuaj yeem sim cov kev pabcuam zaws los ntawm kws kho mob uas tau ua pov thawj tias yuav pab tau zoo heev.
Kho Tus Mob Caj Npab Kauj Ruam 16
Kho Tus Mob Caj Npab Kauj Ruam 16

Kauj Ruam 5. Mus ntsib kws kho mob

Tham nrog cov lus nug lossis kev txhawj xeeb ntsig txog mob caj dab. Yog tias qhov mob tsis tuaj yeem tswj tau, kav ntev dua ob lub lis piam, lossis mob hnyav dua, koj yuav tsum mus ntsib kws kho mob. Tsis tas li, yog tias koj tsis tuaj yeem siv koj txhais tes ib txwm muaj, ua npaws, lossis pib hnov me ntsis thiab ua pob, nws yog lub sijhawm hu xovtooj mus rau kws kho mob.

Txoj Kev 4 ntawm 4: Pab Cuam Rov Qab

Kho Qhov Mob Caj Npab Kauj Ruam 17
Kho Qhov Mob Caj Npab Kauj Ruam 17

Kauj Ruam 1. Mloog lub cev cues

Tsis txhob yuam koj txhais caj npab kom txav lossis nqa dab tsi yog tias nws mob. Qhov mob qhia koj tias koj xav tau sijhawm los kho kom rov zoo. Yog koj txhais caj npab mob, so kom cov ntaub so ntswg puas tuaj yeem kho tau. Tsis txhob yuam koj tus kheej ua haujlwm uas ua rau raug mob hnyav dua.

Kho Qhov Mob Caj Npab Kauj Ruam 18
Kho Qhov Mob Caj Npab Kauj Ruam 18

Kauj Ruam 2. Haus dej

Qee lub sij hawm, lub cev qhuav dej ua rau cov leeg nqaij uas tau hnov ntawm caj npab. Haus ntau dua thaum koj tawm dag zog lossis tawm sab nraud thaum huab cua sov. Electrolyte hloov dej qab zib lossis dej qab zib ua kis las tuaj yeem ua qee yam hauv dej thiab siv los hloov ntsev, piam thaj, thiab lwm yam zaub mov. Tsis txhob muaj caffeine thiab cawv.

Kho Qhov Mob Caj Npab Kauj Ruam 19
Kho Qhov Mob Caj Npab Kauj Ruam 19

Kauj Ruam 3. Noj kom zoo

Koj xav tau kev noj zaub mov kom zoo kom tau txais tag nrho cov vitamins thiab minerals uas koj xav tau txhua hnub. Tsis muaj qee yam zaub mov xws li calcium thiab magnesium tuaj yeem ua rau cov leeg nqaij. Yog tias koj xav tias koj tsis tau txais cov zaub mov txaus los ntawm koj cov zaub mov noj, xav txog cov zaub mov muaj ntau cov vitamins lossis tham nrog koj tus kws kho mob txog kev noj cov tshuaj calcium lossis magnesium ntxiv.

Koj yuav tsum suav nrog cov khoom lag luam mis nyuj thiab zaub nplooj ntsuab hauv koj cov ntawv qhia zaub mov txhua hnub kom tau txais cov vitamins thiab cov zaub mov uas koj xav tau

Kho Qhov Mob Caj Npab Kauj Ruam 20
Kho Qhov Mob Caj Npab Kauj Ruam 20

Kauj Ruam 4. Txo kev ntxhov siab

Kev nyuab siab tuaj yeem ua rau lub cev tsis muaj zog thiab ua rau lub cev ua haujlwm tsis zoo. Thaum koj raug mob, koj lub cev tsom mus rau kho cov ntaub so ntswg puas, tsis yog tswj hwm cov txheej txheem nyuaj. Yog li, siv kev xav thiab ua pa tob tob kom ua kom rov zoo.

Kho Qhov Mob Caj Npab Kauj Ruam 21
Kho Qhov Mob Caj Npab Kauj Ruam 21

Kauj Ruam 5. Kawm txog kev txav mus los zoo

Thaum ua qee yam haujlwm, koj yuav tsum siv txoj haujlwm raug thiab txav mus los kom tsis txhob muaj kev nyuaj siab rau cov leeg nqaij, pob qij txha, lossis cov leeg. Yog tias koj ua tib lub caj npab txav mus los ib hnub dhau ib hnub, xav txog lwm txoj hauv kev kom tsis txhob RSI. Qee zaum, kev pab tshaj lij xav tau los ntsuas kev txav caj npab thaum ua haujlwm lossis ua lwm yam haujlwm, kom ntseeg tau tias kev txav mus los tsis ua teeb meem.

  • Nco ntsoov tias cov cuab yeej koj siv rau kev tawm dag zog yog qhov raug rau koj lub peev xwm thiab qib.
  • Yog tias koj txoj haujlwm ua rau cov leeg nqaij, leeg, lossis mob sib koom, hu rau HR chav haujlwm tham txog kev hloov kho thiab lwm txoj hauv kev los ua haujlwm lossis tau txais lwm txoj haujlwm hauv tuam txhab.
Kho Qhov Mob Caj Npab Kauj Ruam 22
Kho Qhov Mob Caj Npab Kauj Ruam 22

Kauj Ruam 6. Tsis txhob haus luam yeeb

Kev haus luam yeeb tuaj yeem ua rau cov txheej txheem rov zoo tuaj. Kev haus luam yeeb yuav txo cov ntshav ntws thiab txwv tsis pub nkag mus rau cov pa hauv cov nqaij. Kev haus luam yeeb kuj tseem ua rau muaj teeb meem pob txha, xws li pob txha pob txha, uas tuaj yeem ua rau raug mob hnyav dua.

Kho Qhov Mob Caj Npab Kauj Ruam 23
Kho Qhov Mob Caj Npab Kauj Ruam 23

Kauj Ruam 7. Ncab

Sim ua lub teeb, ncua kev ncua ntawm qhov mob. Tsis txhob txav chaw tam sim, thiab tsis ncab tshaj qhov txwv yooj yim. Tuav txhua qhov ncab rau 20-30 vib nas this, thiab rov ua dua yog tias koj xav tau.

  • Kev ncab triceps tuaj yeem ua tiav los ntawm kev tsa ob txhais tes saum taub hau thiab khoov ib lub hauv caug. Lwm tus tuav lub dab teg khoov, thiab rub nws mus rau koj nraub qaum. Rov hais dua rau lwm sab caj npab.
  • Ncab koj biceps los ntawm kev nqa koj txhais tes tom qab koj nraub qaum thiab ncaj koj lub luj tshib. Khoov rau pem hauv ntej, txav koj txhais tes mus rau saum qab nthab.
  • Koj tuaj yeem ncab koj lub xub pwg los ntawm kev tso ib txhais caj npab rau pem hauv ntej ntawm koj lub hauv siab thiab tuav koj lub xub pwg nrog lwm tus. Rub koj txhais caj npab mus rau koj lub xub pwg nyom. Rov ua dua nrog lwm sab.
  • Txhawm rau rub koj lub dab teg, hla koj txhais caj npab. Rub nws nrog tes rau saum kom lub dab teg yoog raws. Rov ua dua nrog lwm tus tes.

Ceeb toom

  • Yog tias cov leeg lossis cov leeg raug mob hnyav, koj yuav xav tau phais lossis kho lub cev.
  • Yog tias koj hnov mob, ua xua, lossis loog ntawm koj txhais tes laug thiab hnov lub siab lossis nyem hauv koj lub hauv siab, hu rau chav kho mob ceev tam sim ntawd.

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