Qhov Kev Txiav Txim Tom Qab 5 Nrov Khiav Cov Cuab Yeej
Zoo Siab
Rau qee yam uas koj tuaj yeem ua tau (ua piv txwv) ua tus liab qab thiab liab qab, khiav kom tau tuaj nrog ntau yam khoom siv. Tab sis nws puas yuav pab koj khiav lossis tsuas yog ua mob rau koj lub hnab? Peb tau ncaws pob ncaws pob cov kws tshaj lij tshaj lij nrog rau kev tshawb fawb zaum kawg kom paub tias tsib qhov zoo li cas-kub-txoj cai-tam sim no daim iav ua haujlwm tiag tiag.
Kinesio Athletic Daim kab xev
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Thaum koj coj mus rau txhua haiv neeg txoj kab pib, koj yuav tsum pom cov neeg uas muaj nyob rau hauv cov kab txaij ntawm cov xim ci ntsa iab uas cog lus tias yuav pab koj khiav ntawm shin splints, lub hauv caug tsis zoo, thiab lwm yam kev raug mob nrog qhov mob me me. Tshaj tawm ntawm ib kawg mus rau lwm qhov ntawm cov leeg nqaij, nws tau hais tias yuav pab txhawb lossis cuam tshuam cov leeg ntawm kev tua los ntawm kev muab nws cov lus pom zoo, raws li tus kws kho mob lub cev Michael Silverman, tus neeg saib xyuas ntawm Tisch Performance Center ntawm Tsev Kho Mob rau Kev Kho Mob Tshwj Xeeb. "Yog tias cov leeg ua haujlwm ntau dhau, koj kaw nws. Los yog tawm tsam."
Qhov kev txiav txim: Kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal of Manipulative Physiotherapy qhia tias daim kab xev tuaj yeem muab cov txiaj ntsig zoo sib xws rau cov kev kho mob xws li zaws. Janet Hamilton, tus kws kho lub cev qoj ib ce ntawm Running Strong hauv Atlanta hais tias "Kev siv daim kab xev kom raug tuaj yeem pab kho kev raug mob los ntawm kev txhawb nqa cov qauv kev txav mus los zoo dua," Kom tau txais txiaj ntsig zoo tshaj plaws, Silverman pom zoo kom mus ntsib Cov Ntawv Pov Thawj Kinesio Taping Practitioner-lossis CKTP luv luv.
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Tight thiab stretchy compression hnav rau cov neeg khiav dej num-txawm hais tias nyob rau hauv daim ntawv thom khwm, luv luv, los yog caj npab los yog calf lub tes tsho-ua hauj lwm los ntawm squeezing lub cev cuam tshuam ib feem kom cov ntshav los ntawm pooling, Hamilton hais. Thiab nrog cov ntshav ntau ua rau nws rov qab mus rau lub siab kom rov ua haujlwm dua, cov neeg ua haujlwm uas hnav lawv cia siab tias yuav khiav mus deb dua, nrawm dua, thiab mob tsawg dua.
Qhov kev txiav txim: Cov kev tshawb fawb ntawm no yog sib xyaw, tab sis zoo nkauj npaum li txhua tus kws tshaj lij pom zoo thom khwm thom khwm (lossis ib qho kev sib zog ua haujlwm rau qhov teeb meem ntawd) tsis yog qhov hloov pauv game. Tseem, tsis tau txhais hais tias lawv pab tsis tau. Piv txwv li, ib txoj kev kawm txog kev sib tw khiav hauv Phau ntawv Journal of Strength and Conditioning pom cov neeg uas hnav hauv qab-lub hauv caug kev hnav tsis tau nrawm dua, tab sis lawv tau muaj zog dua txhais ceg tom qab ua tiav 10-km sijhawm sim. Kev tshawb fawb qhia pom tias cov neeg sib tw uas hnav lub zog sib zog ua rau muaj kev hnov mob qis dua nrog rau qib qis dua ntawm kev ua haujlwm tom qab cov ntshav lactate (kev tawm dag zog los ntawm kev ua haujlwm) qib, uas tuaj yeem txhais ua kom rov zoo dua, Silverman hais. "Yog tias koj xav tias nws ua haujlwm rau koj, mus rau nws."
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Yog hais tias koj twb tau dov tawm, koj paub zoo npaum li cas nws mob-thiab yuav ua li cas nws yuav tsum tau yooj yim mob thiab ceev rov qab. Tab sis nws ua haujlwm li cas? Ib daim ntawv tso tawm ntawm myofascial, nws yuav tsum ua kom du thiab ua kom cov leeg nruj los ntawm kev rhuav tshem cov nplaum thiab cov nqaij caws pliav uas tsim rau ntawm cov nqaij sib sib zog nqus thaum ua haujlwm, Silverman piav qhia.
Qhov kev txiav txim: Cov kws tshaj lij pom zoo tias nws ua haujlwm tiag tiag. "Thaum ua tiav tas li, ua npuas dej tuaj yeem ua rau muaj kev txav mus los, txo cov leeg mob, thiab txhim kho kev yoog raws," hais tias Anthony Wall, tus kws kho mob lub cev thiab tus thawj coj ntawm kev kawm txuj ci rau American Council on Exercise. Cia li nco ntsoov: Kev sib raug zoo yog qhov tseem ceeb tshaj qhov koj mus tob npaum li cas. Thiab-txawm hais tias nws tuaj yeem nyuaj rau thawj zaug-nws tseem ceeb heev kom ua pa los ntawm qhov mob kom so koj cov leeg. "Thaum koj so, koj tuaj yeem tau txais qib zoo ntawm compression. Koj cov leeg tsis tawm tsam qhov quab yuam," Wall hais tias, koj tuaj yeem maj mam dov ua ntej kev tawm dag zog kom nce ntshav txaus thiab sov koj cov leeg. .
Knee Braces
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Muaj qhov laj thawj "lub hauv caug tsis zoo" yog qhov zoo sib xws nrog "tus neeg khiav lub hauv caug": Kwv yees li 40 feem pua ntawm txhua qhov kev raug mob tau tsoo lub hauv caug. Thiab lub hauv caug braces-thaum lawv sib txawv hauv qhov loj me, cov duab, thiab cov khoom siv-tuaj yeem pab txhua qhov kev txhawb nqa kom yooj yim qhov mob, txoj cai?
Qhov kev txiav txim: Nws yog Band-Aid, tsis yog kho-txhua. "Siv nws me me," qhia Phab ntsa, uas sau tseg tias kev muab kev txhawb nqa sab nraud tsuas tuaj yeem siv koj lub hauv caug kom deb li deb. Koj kuj yuav tsum txiav txim siab tias qhov teeb meem hauv qab yog dab tsi thiab daws nws. Hamilton hais tias "Qhov zoo tshaj plaws hauv ntiaj teb yog lub zog zoo tshaj plaws hauv cov leeg tsim los txhawb lub hauv caug," "Qhov ntawd txhais tau tias yog cov leeg muaj zog tiag tiag, muaj zog glutes, quads, thiab pob qij txha. Thiab tsis txhob hnov qab txog cov leeg leeg leeg. Lawv hla lub hauv caug ib yam nkaus!"
Da Dej
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Thawj kab ntawm kev tiv thaiv tsuas yog hais txog ib qho kev raug mob yog R-I-C-E (So, Ice, Compression, Elevation). Tab sis nyob rau xyoo tsis ntev los no, cov neeg khiav dej num tau ploj mus los ntawm kev thov khov nab kuab mus rau pob taws tawg mus rau qhov mob hnyav zaum hauv lub dab dej khov kom tiv thaiv kev raug mob thiab ua kom rov zoo dua, Silverman.
Qhov kev txiav txim: Silverman hais tias, "Koj lub cev tau mob hnyav tom qab ua haujlwm ntev, thiab dej khov yuav pab tswj tau qhov ntawd," hais tias Silverman, uas sau tseg tias kev mob ua paug tuaj yeem ua rau qee cov leeg nqaij tsuas yog tawm mus ua haujlwm, uas tuaj yeem ua rau nqig, tsis sib xws, thiab raug mob. Tsis tuaj yeem txias txias? Hamilton tau pom tias nws cov neeg ncaws pob xav tias muaj kev nplij siab los ntawm cov dej txias li txias. Nws hais tias "Kuv cov neeg ncaws pob feem ntau tshaj tawm tias 10 feeb zoo li muaj txiaj ntsig zoo li 20 ib yam nkaus,"
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