Koj puas tau muaj dua ib zaug koj tau tsoo lub qhov av, ntog rau ntawm txoj kev, lossis dov thaum koj taug kev nqis ntaiv? Koj puas tau mob heev uas ua rau koj qw tias, "Ah..." thiab koj pob luj taws o thiab hloov xiav? Qhov no yog qhov peb txhua tus paub tias yog 'Prained Ankle'. Txawm hais tias nws yog ib qho uas tshwm sim ntau heev, nws tuaj yeem ua rau muaj teeb meem mus sij hawm ntev yog tias tsis tau saib xyuas kom zoo. Yog li, tsis txhob ntshai, cia peb tham txog txhua yam hauv cov lus yooj yim.
Txhais li cas tiag tiag rau qhov mob pob luj taws?
Hais yooj yim xwb, muaj cov nqaij tawv uas txuas cov pob txha (pob txha ceg) hauv peb pob luj taws thiab pab kom cov pob qij txha ruaj khov. Cov no hu ua cov leeg . Thaum koj txhais ceg khoov mus rau hauv lossis sab nraud, lossis dov, cov leeg no tuaj yeem ncab dhau lawv qhov txwv, lossis qee zaum rhuav. Qhov ntawd yog qhov peb hu ua pob luj taws mob.
Xav txog nws zoo li ib txoj hlua roj hmab. Koj tuaj yeem rub nws li qub. Tab sis yuav ua li cas yog tias koj rub nws hnyav dhau tam sim ntawd? Nws ncab ntau dhau lossis tawg. Tib yam li ntawd tshwm sim rau peb cov kev sib raug zoo.
Puas yog qhov mob pob qij txha thiab qhov tawg yog tib yam?
Yog, qhov no yog ib yam uas ntau tus neeg tsis meej pem. Cov no yog ob qho mob sib txawv kiag li.
Qhov pob qij txha tawg yog qhov raug mob rau cov leeg. Qhov pob qij txha tawg yog qhov tawg lossis tawg ntawm pob txha hauv pob qij txha.
Tiamsis vim tias cov tsos mob ntawm ob qho tib si zoo sib xws heev—mob heev, o, thiab mob nqaij—nws yuav nyuaj rau qhia qhov txawv thaum xub thawj siab. Yog vim li ntawd nws thiaj li tseem ceeb uas yuav tsum mus ntsib kws kho mob kom paub meej tias muaj dab tsi tshwm sim.
| Xwm txheej | Hais yooj yim xwb... | Lub sijhawm kho |
|---|---|---|
| Mob pob luj taws | Kev ncab lossis rhuav cov leeg uas tuav cov pob txha ua ke. | Feem ntau nws kho tau sai (2-12 lub lis piam). |
| Pob luj taws tawg | Pob txha tawg los yog mob hauv pob luj taws. | Yuav siv sijhawm ntev heev los kho (6 lub lis piam lossis ntau dua). |
Muaj peb theem tseem ceeb ntawm uluk.
Cov kws kho mob faib qhov mob ua peb theem tseem ceeb (qib), nyob ntawm seb koj cov leeg puas tsuaj npaum li cas. Nws yog ib qho tseem ceeb rau koj kom paub qhov no thiab.
| Qib | Muaj dab tsi tshwm sim rau Bandhani? | Koj xav li cas |
|---|---|---|
| Qib 1 (Me ntsis) | Qhov khi tsis tshua ncab los yog muaj qhov tawg me me. | Kuv pob luj taws o me ntsis. Nws mob me ntsis thaum kuv kov nws. |
| Qib 2 (Nruab Nrab) | Daim ntawv cog lus raug rhuav tshem, tab sis tsis tau tawg tag nrho. | Kuv txhais ceg o heev thiab mob ntxiv thaum kuv txav nws. Nws nyuaj me ntsis rau kev taug kev. |
| Qib 3 (Hnyav) | Daim ntawv cog lus raug rhuav tag nrho. | Kuv o thiab mob heev. Kuv txawm tsis tso kuv txhais ceg tseg li. |
Cov tsos mob ntawm pob luj taws tawg yog dab tsi?
- Mob: Yuav hnov mob heev, tshwj xeeb tshaj yog thaum muab qhov hnyav rau ntawm ceg.
- Nws mob thaum kov: Nws mob thaum kov ib ncig ntawm pob luj taws.
- Kev o: Lub pob luj taws o.
- Kev raug mob/xiav: Qee zaum nws tig xiav, zoo li txoj kev raug mob.
- Kev nyuaj siab taug kev:Nws nyuaj los yog tsis yooj yim taug kev nrog koj txhais taw rau hauv av.
Qhov zoo tshaj plaws ua hauv tsev thaum koj mob koj ceg: Txoj kev PRICE
Muaj ib txoj kev pab thawj zaug tseem ceeb heev uas koj tuaj yeem ua raws li hauv 24-48 teev thawj zaug ntawm qhov mob pob luj taws. Qhov no hu ua txoj kev PRICE . Yog tias ua kom raug, nws tuaj yeem txo qhov mob thiab o thiab pab koj kho sai dua. Cia peb saib seb tsib tsab ntawv PRICE no sawv cev rau dab tsi.
| Tsab Ntawv | Lub ntsiab lus | Yuav ua li cas |
|---|---|---|
| P - Kev Tiv Thaiv | Tiv thaiv thaj chaw raug mob kom tsis txhob muaj kev puas tsuaj ntxiv. | Tsis txhob muab qhov hnyav rau koj ceg. Siv cov pas nrig yog tias tsim nyog. Yog tias koj tus kws kho mob pom zoo, muab cov hlau nplaum los yog cov hlau txhawb nqa rau. |
| R - So | So ceg. | Tsum tsis txhob taug kev, khiav, dhia, thiab lwm yam kiag li. Tsis txhob siv koj ob txhais ceg ntau li ntau tau. |
| Kuv - Dej khov (Icing) | Siv txias kom txo qhov o thiab mob. | Muab cov dej khov nab kuab rau hauv ib lub hnab yas, qhwv nws nrog ib daim phuam nyias nyias, thiab muab tso rau ntawm qhov o ntawm pob luj taws li 15-20 feeb. Ua li no txhua 2-3 teev. Tsis txhob muab dej khov rau ntawm daim tawv nqaij ncaj qha. |
| C - Kev Sib Nqus | Siv daim ntaub qhwv kom tswj tau o. | Maj mam li qhwv ib daim ntaub qhwv caj dab uas o tuaj, thiab xyuas kom nws tsis nruj dhau. Tsis txhob siv nws nruj dhau uas yuav ua rau cov ntshav tsis ntws thiab ua rau ceg loog. |
| E - Qhov Siab | Tsa ceg kom siab kom txo qhov o. | Thaum koj zaum lossis pw, siv ob peb lub hauv ncoo los txhawb koj ob txhais ceg thiab ua kom lawv siab dua koj lub plawv. Qhov no yuav pab txo qhov o. |
Thaum twg peb yuav tsum mus ntsib kws kho mob?
Feem ntau cov pob qij txha me me kho tau zoo nrog txoj kev PRICE. Txawm li cas los xij, qee zaum, yuav tsum tau kev qhia los ntawm kws kho mob.
Yog tias koj tsis tuaj yeem taug kev nrog koj txhais ceg rau hauv av, yog tias qhov mob thiab o zuj zus tom qab 24-48 teev, lossis yog tias koj muaj kev xav tias koj pob txha tawg, koj yuav tsum mus ntsib kws kho mob lossis mus rau Chav Kho Mob Thaum Muaj Xwm Ceev (ETU) ntawm tsev kho mob ze tshaj plaws.
Tus kws kho mob yuav kuaj koj ceg thiab, yog tias tsim nyog, yuav thaij duab X-ray kom paub seb pob txha puas tawg lossis raug mob. Raws li qhov ntawd, nws yuav sau ntawv qhia kev kho mob zoo tshaj plaws rau koj.
Koj ua dab tsi ntxiv ua kev kho mob?
- Tshuaj Tua Kab Mob: Koj tus kws kho mob yuav sau ntawv kom koj noj cov tshuaj uas tsis yog steroidal anti-inflammatory drugs (NSAIDs), xws li ibuprofen, kom txo qhov mob thiab o. Noj cov tshuaj raws li koj tus kws kho mob sau tseg.
- Kev Kho Mob Lub Cev: Tom qab koj qhov mob pob qij txha tau zoo lawm, koj tus kws kho mob yuav pom zoo kom koj mus ntsib kws kho mob lub cev kom pab koj rov qab muaj zog, yoog tau yooj yim, thiab sib npaug hauv koj pob qij txha. Qhov no tseem ceeb heev rau cov neeg ncaws pob. Yog tias koj tsis ua cov kev tawm dag zog no kom raug, koj yuav muaj feem ntau dua rau koj pob qij txha raug mob ntau dua yav tom ntej.
- Kev Phais Mob: Kev phais mob tsis tshua muaj rau cov pob qij txha uas raug mob. Nws tsuas yog tsim nyog rau cov xwm txheej uas muaj kev puas tsuaj loj heev rau cov leeg, kev tsis ruaj khov mus ntev, lossis lwm yam kev kho mob uas tsis ua haujlwm.
Yuav siv sijhawm ntev npaum li cas los kho? Kuv yuav ua li cas thiaj tiv thaiv tau qhov mob pob qij txha kom tsis txhob rov qab los dua?
Lub sijhawm kho mob nyob ntawm seb koj qhov mob hnyav npaum li cas (qib).
- Qib 1 (Me): Yuav kho tau li ntawm 1-2 lub lis piam.
- Qib 2 (Nruab Nrab):Nws yuav siv sijhawm li 3-6 lub lis piam.
- Qib 3 (Hnyav): Tej zaum yuav siv sijhawm 6 txog 12 lub lis piam lossis ntev dua kom kho tau tag nrho.
Qhov tseem ceeb tshaj plaws yog muab lub sijhawm rau cov leeg pob luj taws kom lawv kho tau zoo, es tsis txhob rov qab mus ua ub ua no li qub (tshwj xeeb tshaj yog kev ua si) vim tias qhov mob tau ploj mus lawm.
Yuav kom tiv thaiv tau qhov mob rov qab los, ua cov no:
- Kev tawm dag zog kom raug: Ua cov kev tawm dag zog raws li koj tus kws kho mob lossis tus kws kho lub cev qhia. Cov no yuav ua rau cov leeg nqaij nyob ib puag ncig koj pob luj taws muaj zog.
- Khau Zoo: Hnav khau uas tsim nyog rau koj qhov kev ua ub no thiab muab kev txhawb nqa zoo rau pob luj taws.
- Ceev faj: Thaum taug kev lossis khiav, ceev faj cov chaw tsis sib luag ntawm txoj kev, xws li cov qhov thiab cov pob zeb.
- Kev Ua Kom Sov So: Ua kom sov so ua ntej ua ib qho kev tawm dag zog lossis kev ua si.
- So: So thaum koj xav tias nkees. Kev qaug zog ua rau muaj kev pheej hmoo ntawm kev raug mob.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Qhov mob pob luj taws yog qhov mob lossis kev tawg ntawm cov leeg uas txuas cov pob txha. Qhov no txawv ntawm qhov mob pob txha tawg.
- Nws yog ib qho tseem ceeb heev uas yuav tsum ua raws li txoj kev PRICE (Protection, Rest, Ice, Compression, Elevation) hauv 24-48 teev thawj zaug ntawm qhov raug mob.
- Yog tias qhov mob hnyav heev ua rau koj tsis tuaj yeem tso koj txhais ceg rau hauv av, thiab qhov o thiab mob txuas ntxiv mus, mus ntsib kws kho mob .
- Muab sijhawm rau cov leeg kom zoo tag nrho. Tsis txhob rov ua tej yam li qub thaum qhov mob ploj mus lawm.
- Tom qab kho tas lawm, ua cov kev tawm dag zog uas ua rau cov leeg nqaij nyob ib puag ncig pob luj taws muaj zog tuaj yeem pab tiv thaiv kev mob pob qij txha yav tom ntej.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus