Puas Bruising Tom Qab Ua Npuas Ncauj Rolling Normal?

Zoo Siab

• Ntsuam xyuas rau

Ua npuas ncauj yog ib qho ntawm "nws ua rau mob zoo heev" kev hlub-ntxub kev sib raug zoo. Koj ntshai nws thiab tos ntsoov rau nws ib txhij. Nws yog qhov tseem ceeb rau kev rov qab nqaij, tab sis koj tuaj yeem qhia tau li cas yog tias koj tau mus deb dhau nrog qhov mob "zoo" no?

Kuv thawj zaug ua npuas ncauj dov yog excruciating; tom qab tus kws kho mob lub cev tau hais rau kuv tias kuv muaj "qhov nruj tshaj plaws IT bands" nws puas tau pom, nws piav qhia yuav ua li cas nws yuav dov tawm rau kuv, thiab nws yuav mob, thiab nws yuav mob tom ntej. hnub - tab sis nws tsis muaj dab tsi txhawj txog.

Nws hais yog lawm - Kuv muaj qhov nqaij tawv ntsuab -xiav los ntawm kuv lub duav mus rau kuv lub hauv caug txog li tsib hnub. Nws yog freaky, tab sis kuv tau hnov ​​zoo dua tom qab cov nqaij ntuag tau txo qis. Txij thaum ntawd los, Kuv tau cog lus tias yuav dov kuv cov pab pawg IT txuas ntxiv mus tas li.

Koj puas tau nqaij tawv tom qab ua npuas ncauj? Kuv qhov kev raug mob ntau xyoo dhau los tsis nco qab txog tam sim no thaum kuv tau dov kuv VMO cov leeg nrog lub pob lacrosse - thiab tom qab ntawd cov nqaij tawv tawm ntawm lawv. Kuv sab laj Dr. Kristin Maynes, PT, DPT, thiab Michael Heller, tus saib xyuas kev ua kis las kis las ntawm Tus Kws Kho Mob Lub Cev, kom nug lawv cov kev xav tom qab ua npaws-dov pob.

Puas yog Bruising Normal?

Luv teb? Yog lawm "Tshwj xeeb tshaj yog yog tias koj nyob hauv cheeb tsam ntawd tiag tiag," said Dr. Maynes, lossis "yog tias nws yog thawj zaug ua nws," Heller hais. Lwm qhov laj thawj uas koj yuav raug pob? Yog tias koj nyob ntawm ib cheeb tsam ntev heev. Dr. Maynes tau sau tseg tias yog tias koj dov ib qho nqaij leeg rau ob mus rau peb feeb, koj yuav pom qee qhov nqaij tawv rau hnub tom qab.

Dab Tsi Ua Rau Pob Zeb?

Thaum koj tab tom ua npuas ncauj, koj tab tom tsoo cov nqaij caws pliav thiab cov nplaum (tshwj xeeb hom caws pliav uas tshwm sim los ntawm qhov mob, raug mob, thiab lwm yam). Thaum koj tso koj "lub cev hnyav rau ntawm thaj chaw myofascial," koj "rhuav cov nplaum, nrog rau [tsim] kua muag me me hauv cov leeg nqaij nruj," Heller hais. "Qhov no ua rau cov ntshav raug kaw hauv qab daim tawv nqaij, ua rau pom qhov nqaij ntuag."

Nws tsis muaj dab tsi txhawj txog, tab sis tsis txhob rov mus rau thaj chaw ntawd ntxiv kom txog thaum qhov nqaij ntuag tawm. . . aw!

Nyob deb npaum li cas?

Koj paub qhov txawv ntawm qhov tsis xis nyob thiab qhov mob ua rau raug mob li cas? "Kev ua npuas ncauj tau ua tiav rau tus neeg qhov kev mob siab rau thiab qib pib," said Dr. Maynes. "Yog tias nws mob heev, tsis txhob ua." Zoo li yooj yim zoo nkauj, txoj cai? Tsis txhob thawb nws mus deb, thiab xyuas kom koj ncab. Nws tau hais tias "Yog tias nws ua rau muaj kev phom sij ntau dua li zoo (lub cev thiab lub hlwb), thiab yog tias nws mob heev koj tsis tuaj yeem sawv nws, ces tsum," nws hais. "Nws tsis yog rau txhua tus thiab nws yuav tsis ua lossis ua rau koj rov zoo yog tias koj tsis ua npuas ncauj!"

Hais txog qhov pib mob, nws tau hais tias muaj "qhov mob zoo" uas zoo ib yam li qhov hnov ​​ntawm cov nqaij mos sib sib zog nqus, thiab yog tias koj tau ntsib nws, txuas ntxiv nrog koj cov kev kho mob.

Koj puas tuaj yeem ua npuas ntau dua? Heller hais tias tsis yog. "Koj tsis tuaj yeem ua npuas dej ntau dhau, vim nws tuaj yeem ua tau xya hnub hauv ib lub lis piam, thiab nws tseem ua haujlwm sov so thiab ua kom sov thaum ua haujlwm."

Siv cov lus qhia no:

• Tsuas nyob hauv thaj tsam li 30 vib nas this mus rau ib feeb.
• Tsis txhob yob qhov raug mob tshwj tsis yog qhia los ntawm kws kho mob (suav nrog koj tus kws kho mob lub cev nyob ze tshaj plaws).
• Yog tias qhov mob ntau dua li qee qhov mob/nruj, nres.
• Stretch tom qab - "Koj yuav tsum tau ntxiv nrog stretching rau ua npuas ncauj dov kom zoo," said Dr. Maynes.

Kab lus no tau tshwm sim thawj zaug ntawm Popsugar Fitness.

Ntau los ntawm Popsugar Qoj:

Qhov no yog Dab Tsi tshwm sim rau Koj Lub Cev Thaum Koj Tsis So Hnub So

9 Qhov Kev Rov Qab Los Yuav Tsum Muaj yog Koj Tus Cawm Seej Tom Qab Kev Ua Haujlwm

9 Yam Koj Yuav Tsum Tau Ua Tom Qab Txhua Yam Ua Haujlwm

Ntsuam xyuas rau