Kev sim & Nyiaj-dawb cov txuj ci kom tshem tau qhov mob tom qab hauv caug tom tsev

Ua neej nyob nrog mob lub hauv caug tsuas yog nyuaj npaum li nyob nrog mob hniav lossis mob taub hau tas li.

Koj xav tias koj ua tsis tau ib yam dab tsi zoo.

Cov mob ntawm lub hauv caug tau nce sai hauv kaum xyoo no, nrog rau cov teeb meem xws li lub cev tsis zoo, jowl thiab rog.

Vim li cas?

Vim tsis muaj kev tawm dag zog, zaum pem hauv ntej ntawm cov khoom siv digital ntev dhau lawm, kev noj zaub mov tsis raug, thiab cov npe mus rau.

Yog li, yog tias koj yog ib tus ntawm ntau lab tus tib neeg uas tau ntsib qhov mob no, nws zoo vim tias koj tuaj yeem tshem tau nws, ib yam li kev rog thiab yig.

Thiab qhov ntawd tsis tau siv ntau txhiab rau kev phais thiab cov kws kho mob teem caij.

Cia peb pib. (Kev mob hauv qab hauv caug)

Mob tom qab lub hauv caug cov tsos mob - Cov tsos mob

Ua ntej nrhiav kev daws teeb meem, koj yuav tsum txiav txim siab qhov laj thawj.

Lub hauv caug yog ib qho kev sib koom ua ke ntawm cov pob txha, cov leeg, tendons thiab ligaments.

Txij li thaum muaj ntau hom mob hauv caug, kev txiav txim siab txog hom kev cai yuav ua kom yooj yim rau koj lub hom phiaj thiab siv cov kev daws teeb meem.

Ua ntej peb mus rau kev sib tham ntawm cov laj thawj tshwj xeeb, ntawm no yog daim ntawv teev cov tsos mob rau koj.

Cov no yuav pab koj txheeb xyuas cov laj thawj yooj yim. (Kev mob hauv qab hauv caug)

Txawm li cas los xij, cov tsos mob tuaj yeem sib txawv ntawm ib tus neeg mus rau ib tus neeg, tab sis tag nrho cov npe hauv qab no yog qhov tseeb zoo nkauj.

1. Mob tom qab lub hauv caug thaum khoov

Koj tuaj yeem muaj lub jumper's directory. Twisting feem ntau tshwm sim thaum ua si xws li ncaws pob, ntaus pob, thiab ntaus pob tesniv.

Cov kev rov ua dua tshiab no ua rau muaj kev ntxhov siab thiab ntxhov siab ntawm cov leeg ntawm sab nraub qaum. (Kev mob hauv qab hauv caug)

2. Mob tom qab lub hauv caug thaum caij tsheb kauj vab

Qhov no feem ntau yog tshwm sim los ntawm kev mob ntawm cov leeg nqaij. Tsis tu ncua qeeb tus pedal stroke thaum caij tsheb ua rau muaj kev nyuaj siab ntawm biceps femoris tendon.

Koj pib hnov ​​​​mob thaum lub load ntawm cov leeg no tshaj qhov kev txwv. (Kev mob hauv qab hauv caug)

3. Mob tom qab lub hauv caug thaum lub hauv caug ncaj

Tej zaum koj yuav muaj Jumper lub hauv caug qhov twg patellar tendon puas. Txij li cov leeg no pab ncaj rau ceg, txhua yam kev puas tsuaj pib mob.

Los yog Baker's Cyst, vim tias qhov no muaj qhov o tom qab lub hauv caug. Thaum koj ncaj koj ob txhais ceg, qhov o tuaj thiab ua rau mob. (Kev mob hauv qab hauv caug)

4. Mob plab tom qab lub hauv caug

Nws feem ntau yog tshwm sim los ntawm cramps nyob rau sab nraub qaum. Cov leeg nqaij gastrocnemius ua rau tus menyuam mos thiab yog tias koj tau txais cramps / txhav hauv plab koj yuav hnov ​​​​mob.

Txawm tias tom qab koj tau tshem ntawm cov cramps, qhov kev xav ntawm qhov tawv nqaij tseem nyob rau ib hnub lossis ob hnub, ua rau koj hnov ​​​​mob. (Kev mob hauv qab hauv caug)

5. o ntawm lub hauv caug rov qab

Qhov no tuaj yeem yog qhov tshwm sim ntawm cov ntshav txhaws hauv cov hlab ntsha popliteal lossis Baker's Cyst. Qhov o yog qhov sib txawv ntawm qhov ruaj khov.

Nws yog lub cev o ntawm daim tawv nqaij, thaum txhav yog qhov nyuaj hauv kev txav thiab tuaj yeem tshwm sim nrog lossis tsis o. (Kev mob hauv qab hauv caug)

Dab tsi ua rau mob tom qab lub hauv caug - 7 lub laj thawj tseem ceeb

Thiab tam sim no rau cov laj thawj. Qhov no suav nrog Baker's Cyst, Hamstring, Cramps, Mob caj dab, Jumper lub hauv caug, Ntshav txhaws thiab Meniscus Tear.

Tseem muaj lwm qhov laj thawj zoo li no, tab sis cov no yog cov feem ntau. (Kev mob hauv qab hauv caug)

1. Baker's Cyst

Nws hais txog qhov ntau dhau tsub zuj zuj ntawm synovial kua qab lub hauv caug hauv cheeb tsam hu ua popliteal bursa. Txawm hais tias cov kua synovial yog qhov tseem ceeb rau lubrication ntawm lub hauv caug pob qij txha, nws qhov ntau dhau yog qhov tsis zoo.

Nws ua rau o tom qab ntawm koj lub hauv caug, feem ntau tshwm sim los ntawm kev mob caj dab thiab pob txha pob txha, tab sis nws yuav tsis mob. Cov tsos mob tshwm sim muaj xws li:

• o tom qab lub hauv caug
• Nyuaj khoov lub hauv caug (Pain Behind Knee)

2. Jumper lub hauv caug

Qhov no yog ib qho kev kho mob uas cov leeg uas txuas lub hauv caug (patella) rau koj cov pob txha (tibia) tsis muaj zog lossis tawg.

Yog tias koj siv koj lub hauv caug sib koom ua ke ntau dhau thaum ua si kis las thiab ua kom nrawm thiab nrawm xws li dhia, zawv zawg, khoov ob txhais ceg, cov leeg yuav raug mob. (Kev mob hauv qab hauv caug)

Thiab yog tias koj tseem ua li no, cov leeg tsis muaj zog tuaj yeem tawg. Nws kuj tuaj yeem ua rau mob hauv pem hauv ntej ntawm lub hauv caug. Lwm cov tsos mob yog:

• Nyuaj nyob rau hauv lub hauv caug cheeb tsam
• Wobbly hauv caug
• Tenderness hauv cheeb tsam hauv qab lub hauv caug thaum koj nias nws

3. Mob tom qab lub hauv caug vim Meniscus kua muag

Lub meniscus yog cov pob txha mos fibrous cushioning nruab nrab ntawm lub hauv caug pob qij txha.

Lub posterior ntawm lub meniscus yog qhov feem ntau tsim kua muag vim kev raug mob kis las, hnub nyoog laus lossis raug mob. Qhov no ua rau muaj mob hnyav tom qab koj lub hauv caug. (Kev mob hauv qab hauv caug)

Yog hais tias lub meniscus puas lawm, ligament uas tuav ob pob txha mos / pob txha ua ke kuj tuaj yeem tsim kua muag.

Koj puas tau hnov ​​​​qhov pop hauv koj lub hauv caug thaum lub sijhawm ncaws pob lossis tshwj xeeb tshaj yog thaum ntaus pob tesniv thaum koj xav tau tig nrawm kom rov qab txhaj tshuaj?

Lub suab no feem ntau yog tshwm sim los ntawm cov kua muag meniscus.

Ob ntawm cov tsos mob ntawm tus mob no yog:

• Indecisiveness tom qab tawg ntawm kev xav
• Xauv txoj kev xav thaum koj sim khoov thiab tig koj lub hauv caug (Ntaus Tom Qab Knee)

4. Mob caj dab & gout

Nws suav nrog yuav luag txhua hom kev mob caj dab: mob caj dab, osteoarthritis, psoriatic mob caj dab, thiab mob caj dab rheumatoid.

Kev mob caj dab yog ib yam kab mob uas cov pob txha mos ntawm lub hauv caug (hauv qhov no) hnav tawm.

Gout kuj yog ib qho txuas ntxiv ntawm kev mob caj dab uas tshwm sim los ntawm qhov mob hnyav thiab qhov muag tsis pom kev thiab liab ntawm pob qij txha. (Kev mob hauv qab hauv caug)

Cov tsos mob dav dav muaj xws li:

• tsis xis nyob hauv lub hauv caug
• Nyuaj khoov lub hauv caug vim nruj
• Daim tawv nqaij zoo li sov rau qhov kov
• Xauv qhov sib koom ua ke

Koj tuaj yeem siv cov hnab looj tes tshwj xeeb uas tsim los rau cov pob qij txha o vim mob caj dab, tab sis mob hauv caug cuam tshuam nrog nws xav tau lwm yam kev daws teeb meem (sib tham hauv qhov thib ob ntawm blog). (Kev mob hauv qab hauv caug)

5. Cov ntshav txhaws ua rau mob nraub qaum

Hauv qab ntawm lub hauv caug yog cov hlab ntsha loj uas hu ua popliteal vein. Yog tias muaj cov kab mob hauv cov hlab ntsha no, cov ntshav ntws mus rau sab ceg raug txwv thiab qhov mob tuaj yeem tshwm sim. (Kev mob hauv qab hauv caug)

Cov hlab ntsha tuaj yeem tsim rau ntau yam, suav nrog kev haus luam yeeb, rog rog, lossis raug mob loj.

Cov tsos mob tshwm sim feem ntau yog:

• o tom qab lub hauv caug
• calf cramps

Cov ntshav txhaws tom qab lub hauv caug yog kho raws li hauv qab no:

• Tshuaj Anticoagulant: Cov ntshav thinners, xws li warfarin thiab heparin, txwv tsis pub cov ntshav txhaws los ntawm kev loj hlob.
• Thrombolytic therapy: Nws suav nrog kev noj tshuaj uas ua rau cov ntshav txhaws.
• Compression bandages thiab sov compresses: Kom tswj cov ntshav ntws hauv ob txhais ceg. (Kev mob hauv qab hauv caug)

6. Cramps nyob rau hauv ob txhais ceg

Cramps yog nruj ntawm cov leeg. (Kev mob hauv qab hauv caug)

Cricketers, Footballers, Tennis Players, Gymnasts - lawv muaj lawv txhua hnub.

Yog vim li cas?

• Cov kua dej ntau dhau los ntawm lub cev vim yog dej thiab sodium. Cov dej hloov pauv no ua rau mob cramps.
• Los yog siv cov nqaij ntshiv vim hluav taws xob tsis zoo.

Ob txoj kev xav muaj pov thawj txhawb.

John H. Talbott, hauv nws txoj kev tshawb fawb txog "Heat cramps", piav qhia tias txog 95% ntawm cov xwm txheej cramping tshwm sim thaum lub hli kub. (Kev mob hauv qab hauv caug)

Ib pawg ntawm peb tus kws tshawb fawb, Noakes, Derman, thiab Schwellnus, hauv lawv daim ntawv tau muab pov thawj ntawm kev nce hauv alpha lub cev muaj zog neuron tawm mus rau cov leeg nqaij ua rau mob hauv zos.

Txawm li cas los xij, yog tias koj muaj mob ib ce, koj tsuas yog ib kauj ruam deb ntawm qhov mob nraub qaum.

Peb tsis tas yuav piav qhia txog cov tsos mob ntawm kev mob ob txhais ceg kom ntxaws, vim peb txhua tus tau ntsib nws tsawg kawg ib zaug hauv peb lub neej.

Nws yog ib qho mob stinging thiab kub hnyiab ntawm ceg, qee zaum tom qab lub hauv caug. Qhov kev daws teeb meem zoo tshaj plaws thiab ceev tshaj plaws yog kom ntev / ncab cov leeg.

Nws yuav mob heev, tab sis nws yuav ua rau qhov mob ploj mus tsawg dua. (Kev mob hauv qab hauv caug)

7. Hamstring Mob tom qab lub hauv caug

Nyob zoo rau txhua tus neeg kis las nyeem qhov no.

Tsis zoo li tsis tshua muaj, puas yog?

cov hamstrings yog txheej ntawm tendons nyob tom qab thgs uas txuas tus ncej puab cov leeg mus rau cov pob txha. Nws suav nrog 3 leeg:

• semimembranosus nqaij
• Biceps femoris nqaij
• semitendinosus nqaij

Tam sim no, yog tias ib qho ntawm cov leeg nqaij saum toj no tau ncab dhau lawv qhov kev pom zoo, koj yuav muaj kev nyuaj siab. Thaum khiav, dhia, dov, khoov lub hauv caug, thiab lwm yam nws tuaj yeem yog.

Yog tias koj cov leeg biceps femoris raug mob, koj yuav muaj feem cuam tshuam qhov mob tom qab lub hauv caug. (Kev mob hauv qab hauv caug)

Rov qab kho mob hauv caug tom tsev - Kev Kho Mob Hauv Tsev

Txaus txog qhov laj thawj. Tam sim no cia peb tham txog cov kev daws teeb meem rau qhov mob uas tsis xav tau. (Kev mob hauv qab hauv caug)

Kev daws yog nyob rau hauv kev kuaj mob.

Dab tsi yog qhov ua rau mob?

Mob caj dab, cramping lossis meniscus kua muag?

Peb tau tham txog cov tsos mob rau txhua qhov laj thawj saum toj no, tab sis yog tias koj tseem tsis paub meej, koj yuav tsum sab laj nrog koj tus kws kho mob.

Nws los yog nws yuav nug koj txog keeb kwm ntawm qhov mob, qhov koj niaj hnub yog dab tsi, thiab ntau npaum li cas koj yws txog qhov mob no. Yog tias tus kws kho mob pom tias tsim nyog, koj yuav tsum tau kuaj X-ray lossis ultrasound ua tiav.

Peb yuav tsis tham txog txoj kev phais lossis kev kho mob rau txhua qhov laj thawj, vim tias koj muaj cov vev xaib kho mob thiab lub platform rau qhov no.

Hloov chaw, peb qhia txoj hauv kev kom tshem tau lawv thaum nyob hauv tsev. (Kev mob hauv qab hauv caug)

1. Yog tias koj muaj Baker's Cyst

Feem ntau koj xav tau tus kws kho mob los kho tus mob no, tab sis peb tau cog lus tias yuav qhia koj txog txoj kev kho mob hauv tsev, yog li cia peb khaws nws li ntawd.

Icing lub hauv caug los yog qhwv lub compression bandage yuav pab nrog o thiab o. Ice lub nraub qaum ntawm lub hauv caug tsawg kawg yog 10-20 feeb kom txog thaum koj pom qhov txo qis hauv qhov o. (Kev mob hauv qab hauv caug)

Tsis txhob siv dej khov ncaj qha rau ntawm koj daim tawv nqaij, tsis txhob siv ib lub hnab ntim dej khov lossis peas rau ntawm daim phuam.

Qhov thib ob, noj cov tshuaj uas tsis yog-steroidal anti-inflammatory xws li ibuprofen los txo qhov mob thiab mob.

Lwm txoj hauv kev xav tau tus kws kho mob, cov no suav nrog:

• Txhaj tshuaj corticosteroid rau hauv lub hauv caug
• Tshem tawm cov kua dej los ntawm lub hauv caug cuam tshuam
• Kev phais mob phem tshaj plaws (Kuv vam tias nws yuav tsis tshwm sim rau koj) (Kev Mob Tom Qab Knee)

2. Yog tias koj muaj Jumper lub hauv caug

So tam sim ntawd los ntawm cov dej num uas ua rau nws: basketball, netball, lossis lwm yam kev ua si uas koj ua si. Lub hauv caug yog lub tshuab nyuaj thiab xav tau so yog tias nws ua rau muaj teeb meem. (Kev mob hauv qab hauv caug)

Nws yog thawj kauj ruam hauv cov txheej txheem RICE rau kev kho tus Jumper lub hauv caug.

R = Rest

kuv = ice

C = Compression

E = Qhov siab

Siv ib lub pob ntim dej khov rau hauv lub hauv caug thiab tom qab ntawd tsa koj lub hauv caug nrog kev pab ntawm ib qho splint, quav, lossis phab ntsa.

Qhov siab no nce ntshav ntws mus rau hauv lub hauv caug los pab kho. Thaum koom nrog hauv kev ua si, nco ntsoov hnav lub hauv caug txhawb nqa kom txo qhov hnyav ntawm lub hauv caug.

Raws li rau cov txheej txheem kho kom rov zoo, ntau yam kev tawm dag zog tau pom zoo los ntawm kws kho mob.

Sandra Curwin thiab William Stanish (cov kws tshaj lij hauv qhov kev kawm) tshwj xeeb tau pom zoo kom txo qis squat, thiab xyoo dhau los lawv tau tsim ib qho kev pab cuam 6 lub lis piam uas pab cov neeg mob txhim kho tendon zog. (Kev mob hauv qab hauv caug)

Tseem muaj lwm yam kev ua si, xws li:

• Short-leg nce:

Puag rau hauv pem teb nrog koj txhais ceg khov kho raws li qhia saum toj no.

Tighten cov leeg mob hauv caug los ntawm kev ncab thiab nqa lawv 30 cm tawm hauv av.

Tuav koj txhais ceg rau 6-10 vib nas this ua ntej nws txo qis thiab rov ua 10-15 zaug.

• Nce thiab nqis

Muaj ib lub platform tsa nyob rau hauv pem hauv ntej ntawm koj. Mus rau saum nws thiab ces tau nws. Rov ua 10-15 zaug. (Kev mob hauv qab hauv caug)

• Side-lying ceg tsa:

Muab koj txhais ceg noj qab nyob zoo rau ntawm nws thiab tsa lwm ceg tsawg kawg 3-4 ko taw saum nws.

• Npuag hip extension

Puag koj lub nraub qaum thiab nqa cov ceg uas cuam tshuam 2-3 ko taw tawm hauv av. Rov ua qhov kev tawm dag zog no 15-20 zaug. (Kev mob hauv qab hauv caug)

3. Yog muaj kua muag nyob hauv koj lub meniscus

Qee qhov Meniscus Tears kho lub sijhawm, tab sis qee qhov kho tsis tau yam tsis muaj kev kho mob, yog li tau txais kev kuaj mob zoo los ntawm koj lub orthopedic ua ntej.

PRICE kho yog thawj txoj kev siv. Lub ntsiab lus:

P = Kev Tiv Thaiv: txhais tau tias tiv thaiv koj lub hauv caug cuam tshuam los ntawm kev puas tsuaj uas tuaj yeem ua rau muaj teeb meem yav tom ntej.

Yog vim li cas koj lub kua muag yog kis las, nres tam sim no.

Tsis txhob muab qhov hnyav lossis hnyav rau nws.

Khaws kom deb ntawm tshav kub xws li da dej kub los yog cov khoom kub.

RICE zoo ib yam li tau tham hauv point 3 saum toj no.

Qhov kev daws thib ob yog kom tau txais a stabilizer ncoo uas tiv thaiv qhov hnyav ntawm lub hauv caug. Qhov no ua kom tus mob tsis zoo zuj zus tuaj thiab muab sijhawm rov qab los rau nws.

Txoj kev thib peb yog daim ntawv thov kev kho lub cev.

• Hamstring heel xaiv

Zaum ntawm koj lub duav rau hauv pem teb nrog ob txhais tes ntawm koj sab. Nthuav koj txhais ceg zoo.

Nqa cov ceg cuam tshuam ntawm lub cev los ntawm maj mam khoov nws thiab tso lub pob taws mus rau hauv pem teb, yog li koj xav tias koj cov leeg nqaij daim ntawv cog lus.

Tuav qhov ntawd rau 6 vib nas this thiab tom qab ntawd ncab. Rov ua 8-15 zaug.

• txoj hlab ntaws caws

Puag koj lub plab nrog lub hauv ncoo hauv qab. Khaws koj txhais ceg noj qab nyob zoo rau hauv pem teb thiab khoov cov ceg uas cuam tshuam kom coj nws saum lub duav.

Khoov kom txog thaum koj pib muaj kev ntxhov siab ntawm tus ncej puab. Rov ua 10-12 zaug.

Thaum koj xis nyob thiab txhav, pib ntxiv kev tawm tsam rau qhov kev tawm dag zog no los ntawm kev khi ib qho kawg ntawm lub zog stretchable band rau koj txhais taw thiab lwm qhov kawg rau ib qho khoom ruaj ntseg lossis taw tes.

• ib ceg tshuav

Muab koj tus kheej tso rau hauv daim duab "T" nrog txhais caj npab. Tom ntej no, tsa koj txhais ceg noj qab nyob zoo rau hauv pem teb 90 degrees kom koj lub hauv caug cuam tshuam zoo li lub siab.

Ntsuas koj tus kheej li 10 vib nas this. Thaum koj txaus siab rau qhov no, sim ntsuas koj lub qhov muag kaw thiab ua kom lub sijhawm.

Tom qab ntawd, nqa lub hauv ncoo thiab sim ua kom koj tus kheej sib npaug ntawm nws. Vim tias lub hauv ncoo tsis ruaj khov, koj lub hauv caug cuam tshuam yuav tsum tau ua haujlwm ntxiv kom koj lub cev ruaj khov thiab yog li ua kom muaj zog.

Tab sis ua qhov no tsuas yog tom qab koj tau ua tib zoo sib npaug hauv av li ntawm ib nrab feeb.

• kev nqa ceg

Puag koj nraub qaum thiab khoov koj txhais ceg muaj zog. Tam sim no straighten tus cuam tshuam ceg thiab maj mam tsa nws mus rau qhov deb ntawm tsawg kawg yog 1 ko taw tawm hauv av.

Tuav nws rau 3-5 vib nas this thiab rub rov qab. Rov ua 10-15 zaug.

Tag nrho cov kev tawm dag zog no yuav pab cov txheej txheem rov qab tsuas yog tias koj tsis txhob ua haujlwm hnyav.

4. Yog tias koj muaj mob tom qab lub hauv caug vim mob caj dab

Ib tsab ntawv ceeb toom los ntawm Artrit.org kwv yees tias 22.7% ntawm cov neeg laus Asmeskas muaj tus kws kho mob kuaj mob caj dab (2017)

Qhov no yog kev txhawj xeeb heev. Txij li tus lej tau nce los ntawm 20% piv rau xyoo 2002, nws yuav tsum ua raws li cov qauv qub yav tom ntej.

Nov yog yuav kho li cas hauv tsev.

Ib txwm siv lub cev zoo. Tsuav koj hloov mus rau qhov sib koom ua ke yam tsis tau nias cov pob txha ntawm "cov ces kaum tsis zoo", koj yuav tsis tshua ntsib mob caj dab.

Vim yog kev siv ntau dhau ntawm cov khoom siv digital, ntau lab tus tib neeg niaj hnub no muaj lub cev tsis zoo. Koj yuav tsum yog muas ib lub cuab yeej uas tswj lub ntuj nkhaus ntawm tus txha nraub qaum lossis nrog tus kws kho mob uas tuaj yeem qhia koj zaum, khiav thiab txav mus.

Rolling hauv caug pads tseem tuaj yeem ua ke thaum koj xav tau ua haujlwm sib txawv yam tsis muaj qhov mob lossis tsis xis nyob thaum khoov hauv pem teb.

Ua acupuncture nyob tom qab ntawm lub hauv caug. Qhov no yog ib qho kev siv dav hauv Suav teb uas txhawb nqa cov hlab ntsha thiab txhim kho cov ntshav khiav.

Thaum cov txheej txheem ib txwm xav tau koob thiab kev pabcuam, koj tuaj yeem ua nws hauv tsev kiag li tsis muaj koob.

Qhov thib peb xaiv yog siv Topical Gels. Cov no ua rau cov paj hlwb xaus rau tom qab ntawm lub hauv caug thiab txo qhov mob cov cim xa mus los ntawm lub cev lub paj hlwb.

Lub taub hau ntawm kev kho lub cev ntawm Seton Hall University txaus siab rau capsaicin cream thiab NJ. Voltaren Gel yuav ua tau ntau tshaj.

Tai Chi yog plaub txoj kev daws teeb meem. Qhov no Suav app tau pom zoo los ntawm arthritis.org rau kev kho mob pob qij txha thiab txhim kho kev txav mus los. Nws suav nrog kev ua pa tob thiab ua kua dej.

Yog tias koj tshiab rau hom yoga no, ntawm no yog ib qho video kom koj pib.

Qhov thib tsib daws yog kom poob phaus. Raws li Harvard Health, lub zog ntawm koj lub hauv caug thaum koj txav mus yog sib npaug li 1.5 npaug ntawm koj lub cev hnyav.

Yog li qhov ntau tswj tau qhov hnyav, lub hauv caug qis zog yuav hnov.

Ua kom noj qab nyob zoo uas suav nrog cov kua txiv hmab txiv ntoo tshiab, zaub zaub nyoos, cov khoom noj muaj roj tsawg, cov txiv hmab txiv ntoo nyoos thiab kev tawm dag zog txhua hnub.

5. Yog hais tias koj muaj cramps

Koj yuav tsum tau so ntawm cov dej num uas ua rau lawv. Nws tsis yog qhov txawv txav uas cov ncaws pob, ncaws pob, thiab rugby players mus rau kev sib tw los kho mob cramps.

Yog li vim li cas koj ua tsis tau?

Massaging nrog cov roj yam tseem ceeb kuj yuav pab tau, tshwj xeeb tshaj yog tias koj muaj lymphatic qhiav roj.

Ginger yog ib qho pov thawj ntawm cov leeg nqaij, txawm hais tias lavender, peppermint, thiab rosemary roj kuj muaj cov khoom kho mob. Nws pab ua kom cov nqaij mos mos thiab pab txo qhov mob.

Qhov thib peb txoj kev yog mus da dej sov li qhov no yuav pab so kom txaus thiab sov so kom khov ceg cov leeg xav tau.

Koj tuaj yeem ua kom cov txiaj ntsig zoo ntawm txoj kev no los ntawm kev ntxiv ob peb tee ntawm cov roj tseem ceeb rau hauv lub tub thiab da dej sov rau 15 feeb.

6. Yog tias koj muaj Bicep Femoris Strain (Hamstring raug mob)

Ib zaug ntxiv, thawj kauj ruam yog so. Tsis txhob cia koj ob txhais ceg nyob rau hauv stance / lub kaum sab xis uas ua rau mob throbbing.

Cov kauj ruam thib ob yog siv cov khoom txias compress ob mus rau peb zaug hauv ib hnub. Nws yuav txo qhov mob.

Thaum qhov kev raug mob pib khoov, ua qhov kev tawm dag zog hauv qab no.

Koj tuaj yeem noj tshuaj xws li ibuprofen thiab naproxen los txo qhov mob.

raws kab

Qhov ntawd yog nws los ntawm peb. Peb cia siab tias peb cov blog tau muaj txiaj ntsig zoo rau koj - Yog tias koj muaj lus nug, thov koj xav tiv tauj peb.

Peb cia siab tias yuav xaus rov qab mob hauv lub hauv caug hauv ntiaj teb ua ke thiab nyob hauv tsev.

Tsis tas li ntawd, tsis txhob hnov ​​​​qab pin /bookmark thiab mus ntsib peb blog kom nthuav ntau tab sis cov ntaub ntawv qub. (Vodka Thiab Grape Juice)