Cov Lus Qhia Txog Kev Kho Mob rau Koj Pob Tawb Pob Pauv

Zoo Siab

• Kuv puas yuav tsum siv RICE rau kuv pob taws pob luj taws?
• So lossis kev ua si?
• Dej khov lossis cua sov?
• Ntsuas Siv
• Tshav Pob
• Siv tshuaj tiv thaiv
• Pob luj taws qoj ib ce thiab ncab tom qab hno
• Pob luj taws anatomy
• Saib xyuas koj pob taws ntev

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Yuav ua li cas thaum koj 'qaws' koj pob taws?

Cov pob taws mob pob luj taws yog qhov raug mob feem ntau. Lawv tshwm sim yog tias koj pob taws qaws hauv los yog tawm tam sim ntawd. Qhov kev tshem tawm sai no ua rau lub pob taws sib koom ua ke txav tawm ntawm qhov chaw.

Lub pob luj taws sab hauv (Inward ankle roll) hu ua eversion sprain. Hom kev raug mob no cuam tshuam txog cov leeg thiab pob tw raws ntawm sab hauv ntawm pob taws. Cov tendons no tseem pab txhawb nqa koov ntawm ko taw.

Sab hauv pob luj taws sab hauv yog hu ua kev ntxeev sab. Inversion sprains cuam tshuam rau sab nraud pob luj taws ligaments.

Cov leeg yog cov muaj zog, cov nqaij ua ke uas txuas cov pob txha ntawm pob luj taws rau pob txha ntawm ceg. Ob txoj kab kev tawm tsam thiab thim rov qab ua rau lub pob taws lub caj dab kom ncab lossis dua. Qhov no ua rau sib txawv ntawm qhov mob thiab o.

Vim li cas mus ntsib koj tus kws kho mob rau pob taws pob luj taws muaj xws li:

• mob heev
• cov duab khib
• mob hnyav o
• tsis taus kev taug kev ntau dua ob peb kauj ruam
• tsuas pub tsawg ntawm cov lus tsa suab

Kuv puas yuav tsum siv RICE rau kuv pob taws pob luj taws?

Koj yuav ua li cas kho koj pob taws pob qij txha yog nyob ntawm qhov mob hnyav heev.

Cov tshuaj txau me me tuaj yeem kho nyob hauv tsev. Cov tsoos RICE txheej txheem (so, dej khov, zaws, nce siab) tau pom tias ib zaug tau sim thiab muaj tseeb. Tab sis nws yuav tsis tas yuav yog koj txoj kev sai tshaj plaws kom rov zoo.

Qee cov kws tshaj lij, suav nrog Dr. Gabe Mirkin, tus pab cuam RICE thaum ntxov thiab lees paub txog kev sib sau ua ke, tau rov ntsuas qhov txiaj ntsig ntawm kev so thaum ua si thiab xav tau los ua dej khov lub pob luj taws.

NQE yog lwm lo lus rau tus txheej txheem ntawm kev tswj kev raug mob xws li pob txha taub hau thiab tsuas yog qhia txog cov tswv yim ntawm kev tiv thaiv koj cov ceg thaum raug mob nrog kev so, dej khov, nyem, thiab nce siab. Nws qhia tswv yim rau kev tiv thaiv lossis ua kom thaj chaw raug mob tseem nyob hauv thawj lub sijhawm, teev, thiab hnub ntawm kev raug mob.

Kav rau kev cog lus thiab muag muag pob taws zaws ntsej muag ntawm no.

So lossis kev ua si?

Raws li qhov me, kev tawm dag zog me me yuav pab kom nrawm dua tom qab so rau lub sijhawm ib lossis ob hnub. Ib txoj hauj lwm cov lus tshaj tawm los ntawm National Athletic Trainers 'Association (NATA) tau qhia tias kev ua si maj mam zoo rau cov ntshav ntws thiab nws pab tau kho kom sai. Cov kev tawm dag zog uas ntxiv dag zog rau cov nqaij ntshiv hauv plab hlaub thiab pob taws yuav pab tau zoo rau kev txhim kho kev sib npaug thiab ruaj khov, txo cov kev pheej hmoo.

Cov kev rov saib mob ib puag ncig tiav los ntawm cov kws tshawb nrhiav tau pom tias immobilizing lub pob taws mob uas pob txha caj dab ntev txog 10 hnub yuav pab txo qhov o thiab mob. Lawv kuj tshawb pom tias ua tsis tau qhov kev raug mob rau ntau tshaj plaub lub lim tiam tej zaum yuav ua rau cov tsos mob tsis zoo thiab cuam tshuam rau kev rov zoo.

Pib maj mam ua kom muaj zog. Tsis txhob siv ib ce muaj zog uas ua rau koj tus mob nyuaj siab ntxiv. Tham nrog koj tus kws kho mob lossis tus kws kho lub cev txog cov kev tawm dag zog uas yuav muaj txiaj ntsig zoo rau koj.

Dej khov lossis cua sov?

NATA qhov chaw tshaj tawm tseem sau tseg tias kev txawj ntse ib txwm hais txog icing sprains tsis yog nyob ntawm kev tshawb fawb ntau npaum li cas. Ntawm qhov flipside, kev tshawb fawb tau tshaj tawm xyoo 2012 qhov teeb meem ntawm Kev Tshaj Tawm Kev Ua Haujlwm ntawm Cov Tub Ceev Xwm tsis pom cov ntaub ntawv txaus los hais tias pom pob txha caj qaum muaj kev cuam tshuam.

Txhua qhov raug mob sib txawv, thiab RICE tseem tseem pom zoo, txawm tias los ntawm NATA. Yog tias icing koj pob luj taws pob txha muab kev nyem, ua nws.

Siv ib pob dej khov li 15 mus rau 20 feeb txhua ob rau peb teev rau thawj 72 teev. Qhov no yuav tsis tsim nyog rau cov neeg uas muaj kev noj qab haus huv, xws li mob ntshav qab zib, kev puas tsuaj rau cov leeg hlwb (puas tsuaj puas hlwb), lossis mob vascular.

Tsis txhob tso dej hauv koj lub pob taws ntev tshaj 20 feeb nyob rau ib zaug. Ntau dua kuj tsis sib npaug zoo dua yog tias siv dej khov.

Ntsuas Siv

Kev zaws pab txo qhov o thiab muab kev ruaj khov rau koj pob taws los ntawm immobilizing nws. Koj yuav tsum pleev ib daim ntaub qhwv kom sai li sai tau thaum muaj pob txha tuab tshwm sim. Qhwv koj pob taws nrog cov ntaub qhwv tsis ncaj, xws li daim ntaub qhwv ACE, thiab tso nws rau li 48 rau 72 teev. Qhwv cov ntaub qhwv snugly, tab sis tsis nruj nreem.

Tshav Pob

Tsa koj txhais taw saum koj lub duav lossis lub siab txo qhov o tuaj ntawm kev tshem tawm cov kua dej ntau dhau. Ua kom koj txhais ko taw nyob rau hauv qhov chaw siab tshaj li qhov ua tau, tshwj xeeb tshaj yog thawj ob peb hnub.

Siv tshuaj tiv thaiv

Nonsteroidal anti-inflammatory tshuaj (NSAIDs) tej zaum yuav ua hauj lwm zoo dua yog tias koj siv lawv thaum lub qhov rais 48-teev tom qab koj nti koj pob taws.

Thaum cov tshuaj zoo li ibuprofen (Advil, Motrin IB) lossis naproxen (Aleve) tej zaum yuav yog thawj qhov tshuaj tiv thaiv kev mob siab los rau hauv lub siab, nws kuj tseem muaj cov kev xaiv tshuaj uas koj tuaj yeem rub lossis tshuaj tsuag ncaj qha rau ntawm qhov chaw ntawm qhov mob thiab o. Cov tshuaj NSAIDs tuaj yeem siv tau zoo ib yam li cov NSAIDs koj noj ntawm qhov ncauj. NSAID cov tshuaj kua kuj yuav yog qhov kev xaiv zoo yog tias koj nyiam muaj kev phiv tshuaj los ntawm NSAID tshuaj, zoo li mob plab.

Mus yuav cov tshuaj pleev NSAID uas nyiam, tshuaj pleev, thiab tshuaj txau online ntawm no.

Pob luj taws qoj ib ce thiab ncab tom qab hno

Cov kev tawm dag zog ib ce tuaj yeem rov kho koj pob luj taws. Koj tus kws kho mob lossis kws saib xyuas mob lub cev yuav qhia ntau yam qauv kom tsim kho lub zog kom rov zoo rau thaj chaw yog li koj zam dhau lub sijhawm yav dhau los.

Kev qhia paub tab thiab ruaj khov, nrog rau cov ncab tsim los txhim kho qhov yooj thiab ntau ntawm cov lus tsa suab, yog qhov tshwj xeeb tshaj yog pab tau. Lub sijhawm sai dua koj tuaj yeem pib qoj koj txhais taw, zoo dua. Qhov no yuav pab txhawb kev kho kom zoo. Tab sis tsis txhob overdo nws!

Nov yog qee qhov kev sim los sim thaum koj muaj peev xwm:

• Taug kev, txawm hais tias muaj lossis tsis muaj crutches.
• Sau cov tsiaj ntawv nrog koj cov ntiv taw. Qhov no txhawb nqa pob taws zog hauv txhua qhov kev qhia.
• Sawv ntsug ntawm ib txhais ceg li 25 feeb txog ib feeb los txhim kho lub zog.
• Zaum saum ib lub rooj zaum nrog tus taw ntawm txhais ceg cuam tshuam tiaj tiaj hauv pem teb. Txav koj lub hauv caug los ntawm sab rau sab thaum ua kom koj txhais taw tiaj. Ua qhov no rau ob rau peb feeb.
• Ncab koj tus nyuj nyuj los ntawm kev tso koj txhais tes ncaj rau ntawm phab ntsa thiab muab tso rau qhov chaw raug mob tom qab koj. Ncaj lub ceg thiab tuav li 25 feeb. Ua li no ob rau plaub zaug.

Koj tuaj yeem sib tham nrog koj tus kws kho mob lossis tus kws kho lub cev txog kev siv cov tshuaj tiv thaiv kev tawm tsam hauv kev tawm dag zog thiab kev rov ua kom zoo li qub.

Pob luj taws anatomy

Koj pob luj taws tsis zoo tsim los txhawb koj lub cev qhov hnyav - ntau lub sijhawm dhau los - thaum koj taug kev, khiav, thiab koom nrog kev ua ub no txhua hnub.

Koj qij taws yog tsim los ntawm:

• cov leeg
• hlab ntsha
• pob txha, them los ntawm pob txha mos
• pob qij txha
• ligaments
• tendons
• ntshav hlab

Pob luj taws sib koom ua ke los ntawm peb cov pob txha. Nws ua haujlwm zoo li pob khawm kom koj txhais ko taw txav tau yooj yim hauv txhua qhov kev qhia. Cov pob txha hu ua:

• talus (pob luj taws)
• tibia (shin pob txha)
• fibula (pob txha me me sib txuas rau pob taws rau hauv caug)

Cov leeg txuas txuas cov pob txha sib txuas, tuav lawv ua ke. Muaj peb lub plab ntawm sab nraud (sab hauv qab) ntawm pob luj taws. Sab hauv (thaj tsam nruab nrab) ntawm pob luj taws muaj deltoid ligament. Ob peb ligaments tseem txhawb nqa cov ceg qis dua qhov uas nws ua tau raws li pob taws.

Cov hluas txuas cov leeg rau cov pob txha. Qhov zoo tshaj plaws pob luj taws pob txha leeg yog lub Achilles. Hauv pob taws, leeg yuav pab tswj kom ruaj khov thiab muaj zog.

Cov leeg ntawm cov ceg qis dua kuj tseem ceeb heev. Lawv ua haujlwm los txhawb lub pob taws ua haujlwm thiab muaj peev xwm txav tau. Kev ua kom mob, ncab, thiab ntxiv dag zog cov nqaj thiab cov leeg ua haujlwm uas txhawb nqa koj pob taws yuav pab ua kom koj cov qij taws zoo thiab ruaj khov.

Saib xyuas koj pob taws ntev

Kev sib tsoo pob taws yuav tshwm sim rau leej twg, tab sis muaj ob peb yam koj tuaj yeem ua los saib xyuas koj lub pob taws ntev thiab kom nrawm dua:

• Zam kev rau khau uas ua rau koj pob taws tsis khov, xws li cov luj taws siab.
• Stretch ua ntej thiab tom qab ua exercise.
• Ncab koj lub pob taws thiab txhais ceg tsis tu ncua.
• Txuas ntxiv nrog cov kev tawm dag zog uas tsim los ua kom koj pob luj taws muaj zog.