Gym Injury Guide

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Lub neej hacker nkag siab txog qhov kev raug mob tuaj yeem tau txais hauv lub gym, yuav ua li cas zam lawv, thiab yuav ua li cas yog tias qhov kev puas tsuaj tsis tuaj yeem tiv thaiv.

Sprain

Cov ligaments yog ncav tsis ntau tshaj 4% thiab nrog rau tam sim ntawd txav lawv tuaj yeem tawg, ib nrab lossis tag nrho.

Feem ntau sprains tshwm sim nyob rau hauv lub xub pwg nyom, luj tshib, dab teg thiab lub hauv caug pob qij txha.

Cov cim ntawm kev raug mob

Tus kws kho mob Traumatologist Oleg Milenin tau lees tias thawj hnub tom qab lub pob txha, cov neeg mob, raws li txoj cai, tsis muaj tsos mob, tsis muaj qhov mob.

Hnub tom qab, qhov mob tshwm sim, uas nce nrog kev txav mus los thiab nrog lub siab ntawm qhov chaw raug mob. o tuaj yeem tshwm sim.

Ua rau

Oleg Milenin hais tias kev sib kis feem ntau tshwm sim vim yog kev ua txhaum ntawm cov leeg nqaij-articular sense, lossis proprioception. Feem ntau, cov leeg yuav tsum nqus cov load ntau dhau los ntawm lawv qhov contraction thiab yog li tshem tawm ntawm ligamentous apparatus.

Thaum tus neeg ncaws pob nkees lossis npaj tsis txaus, proprioception yog qhov tsis zoo, ua rau muaj kev sib tsoo lossis txawm tias tawg ntawm ligaments.

Tus kws qhia kev qoj ib ce Ruslan Pustovoy hais tias kev sib tsoo feem ntau tshwm sim ntawm lub treadmill, nrog rau kev tawm dag zog tsis zoo.

Ruslan Pustovoy Tus Kws Qhia ntawm "Tebchaws ntawm Fitness" qoj qws qws, tau yeej hauv lub zog siab, tus kws kho mob orthopedic traumatologist.

Yuav ua li cas

Thaum ncab, koj yuav tsum nres kev cob qhia thiab kho cov ceg uas raug mob. Oleg Milenin hais tias nrog mob me me, muab kev kho kom raug, qhov mob ploj mus hauv 3-4 hnub. Kev kho mob muaj xws li kho cov ceg, siv cov tshuaj tiv thaiv kab mob, txias.

Tus kws kho mob qoj ib ce Oleg Evdokimov thov tias qee zaum, hnub tom qab ncab, koj tuaj yeem pib kawm nrog tus kws qhia lub cev.

Oleg Evdokimov Tus kws kho mob ntawm kev qoj ib ce thiab kev ua kis las tshuaj, tus kws qhia ntawm "Kev Noj Qab Haus Huv thiab Kev Ua Si" studio.

Yog tias qhov mob thiab o tshwm sim nyob rau hauv ob peb hnub, ces qhov kev raug mob yuav hnyav dua thiab koj yuav tsum mus ntsib kws kho mob. Kev kho mob yuav suav nrog immobilization ntawm tus ceg ceg siv cov ntaub qhwv los yog plaster cam rau lub sijhawm peb hnub mus rau ib lub lim tiam, nrog rau kev kho mob ntxiv.

Thaum twg rov qab mus rau kev cob qhia

Ruslan Pustovoy hais tias lub sijhawm rov qab los tom qab pob txha feem ntau yog nyob ntawm ib lub lis piam mus rau ib hlis, nyob ntawm qhov mob hnyav.

Yuav ua li cas zam

Oleg Milenin qhia kom ntxiv dag zog rau cov nqaij ntshiv uas khiav mus rau ib qho ligament tshwj xeeb kom tsis txhob muaj pob txha. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb rau kev cob qhia cov leeg nqaij-articular, thiab tsis yog cov leeg nqaij xwb.

Txhawm rau ua qhov no, nws tsim nyog ua cov kev tawm dag zog uas tsim kom muaj kev sib npaug, xws li kev tawm dag zog platform. Txhawm rau ntxiv dag zog rau ligaments ntawm cov pob qij txha ntawm ob txhais ceg, nws tsim nyog suav nrog kev dhia dhia mus rau hauv kev ua haujlwm, thiab ntau txoj kev ua haujlwm ntawm kev kub ceev yog tsim nyog rau ligaments ntawm cov pob qij txha ntawm tes.

Cov leeg nqaij ua kua muag

Oleg Milenin hais tias cov leeg nqaij rupture tshwm sim thaum nws cog lus nyob rau hauv qhov opposite kev taw qhia los ntawm cov kev taw qhia ntawm lub load. Feem ntau, cov flexors ntawm sab nraub qaum ntawm cov leeg pob txha, cov leeg Achilles, cov leeg loj pectoralis, thiab cov leeg ntawm lub taub hau ntev ntawm cov biceps raug torn.

Cov paib tawg

Oleg Milenin hais tias thaum muaj kev sib tsoo tshwm sim hauv nruab nrab ntawm cov leeg (cov leeg nqaij), hematoma tshwm sim. Nrog rau kev sib tsoo ntau dua, cov leeg yog deformed, thiab qhov no pom pom pom.

Hauv qhov no, koj tuaj yeem hnov tsis muaj mob. Tab sis qhov no tsis txhais hais tias koj yuav tsum ncua mus ntsib kws kho mob: qhov kev raug mob hnyav heev.

Ua rau

Tus kws kho mob kho mob kho mob thiab tus kws qhia qoj Andrei Pitirimov sib cav hais tias cov leeg nqaij tsim kua muag tshwm sim vim yog siv qhov hnyav dhau lawm yam tsis tau npaj ua ntej lossis ncua ntev thaum ua haujlwm hauv cov xwm txheej zoo li qub.

Andrey Pitirimov Rehabilitation tus kws kho mob thiab tus kws qhia qoj.

Piv txwv li, yog tias koj tab tom ua ib qho kev nqa nrog cov txheej txheem tsis raug thiab tab tom sim nqa ntau qhov hnyav nrog koj cov biceps, koj yuav tsim kua muag ib qho ntawm cov leeg taub hau.

Yuav ua li cas

Oleg Evdokimov npaj cov txheej txheem hauv qab no:

• nres kev tawm dag zog;
• thov txias rau qhov chaw ntawm qhov raug mob raug liam;
• kho qhov chaw raug mob;
• mus ntsib kws kho mob.

Cov kua muag kua muag raug kho nyob rau hauv ntau txoj kev, nyob ntawm seb qhov kev raug mob loj npaum li cas: ib qho kev kho cov ntaub qhwv yog siv nrog kev kho mob ntxiv, lossis, nyob rau hauv cov xwm txheej hnyav dua, kev kho mob ntawm cov leeg.

Thaum twg rov qab mus rau kev cob qhia

Oleg Evdokimov hais tias nyob rau hauv cov ntaub ntawv ntawm ib feem ntawm cov leeg nqaij kua muag, ua kom tiav so thiab siv cov tshuaj tua kab mob yuav tsum tau 10 hnub.

Oleg Milenin sib cav hais tias nyob rau hauv qhov kev tshwm sim ntawm ib feem, nws yuav muaj peev xwm rov qab mus rau lub cev ua si tsis ntxov tshaj li plaub lub lis piam. Nyob rau hauv qhov kev tshwm sim ntawm ib tug ua tiav rupture thiab kev phais, nws yuav siv sij hawm txog rau lub hlis ua ntej yuav rov qab mus ua si.

Yuav ua li cas zam

Oleg Milenin qhia kom cob qhia cov leeg thiab ligaments kom tiv thaiv cov leeg nqaij. Txhawm rau ua qhov no, nws tsim nyog suav nrog hauv kev cob qhia kev tawm dag zog thaum lub sijhawm cov leeg agonist thiab cov antagonists sib cog lus tib lub sijhawm. Tsis tas li ntawd, dhia thiab sib npaug workouts yog pab tau.

Tsis tas li ntawd, nrog kev tawm dag zog hnyav, koj tuaj yeem noj cov tshuaj uas muaj collagen.

Pinched paj

Andrei Pitirimov hais tias cov paj hlwb txuas los ntawm tus txha caj qaum tuaj yeem raug kho los ntawm cov leeg nqaij spasmodic, ib qho taw tes rau hauv cov leeg nqaij, lossis vertebrae tshem tawm vim osteochondrosis.

Cov cim ntawm kev raug mob

Thaum cov hlab ntsha raug pinched, kev hnov lus tuaj yeem sib txawv: los ntawm loog loog thiab pob khaus mus rau qhov mob.

Ua rau

Sim ua ntau zaus nrog cov leeg tsis muaj kev cob qhia tuaj yeem ua rau cov leeg nqaij spasm thiab pinching ntawm cov hlab ntsha.

Yuav ua li cas

Yog hais tias cov hlab ntsha yog pinched, nws yog ib qho tseem ceeb mus ntsib kws kho mob. Yog hais tias tus pinching yog tshwm sim los ntawm cov leeg nqaij spasm, tus kws kho mob tau sau cov tshuaj uas so cov leeg, nrog rau kev kho lub cev thiab zaws.

Yog tias lub vertebrae puas lawm, kev kho mob ntxiv yuav suav nrog kev kho mob ntawm tes, osteopathy, thiab phais.

Thaum twg rov qab mus rau kev cob qhia

Lub sij hawm ntawm kev kho thiab kev kho kom rov zoo yog nyob ntawm qhov ua rau pinching. Nrog rau cov leeg nqaij spasm, kev hnov mob tuaj yeem nyob ntev li 7-10 hnub.

Yog hais tias lub pinching tshwm sim vim kev hloov ntawm lub vertebrae, intervertebral hernia los yog lwm yam teeb meem nrog tus txha nraub qaum, lub sij hawm ntawm kev kho mob thiab kev kho mob yog nyob ntawm qhov mob ntawm tus kab mob.

Yuav ua li cas zam

Oleg Milenin qhia kom tsis txhob muaj tib hom flexion thiab txuas ntxiv txav, nrog rau microtraumas ntawm pob qij txha thiab ligaments.

Intervertebral hernia

Ib qho intervertebral (los yog intervertebral) hernia yog rupture ntawm lub annulus fibrosus, daim nyias nyias ntawm intervertebral disc, thiab tso tawm ntawm nws cov ntsiab lus kua - lub nucleus pulposus.

Andrei Pitirimov thov hais tias ib tug hernia yog tsim nyob rau hauv lub xyoo dhau los vim yog lub cev tsis zoo thiab maj mam kev puas tsuaj ntawm lub intervertebral disc, tom qab uas lub slightest overload yuav ua rau ib tug sab hauv rupture (protrusion) thiab hernia - tso tawm cov kua ib feem ntawm lub disc.

Feem ntau, ib qho hernia intervertebral tshwm sim nyob rau hauv cheeb tsam lumbosacral, tsawg dua nyob rau hauv lub ncauj tsev menyuam thiab tsis tshua muaj heev nyob rau hauv lub thoracic cheeb tsam.

Cov cim ntawm kev raug mob

Nrog hernia nyob rau hauv lub lumbar qaum, qhov mob yog hnov nyob rau hauv qis rov qab, radiates rau lub pob tw los yog ceg. Nrog ib tug hernia ntawm lub ncauj tsev menyuam nqaj qaum, qhov mob manifests nws tus kheej nyob rau hauv lub caj dab, lub xub pwg nyom, thiab lub taub hau. kiv taub hau, tinnitus, loog ntawm cov ntiv tes yuav tshwm sim. Ib tug hernia nyob rau hauv lub thoracic qaum yog manifested los ntawm qhov mob nyob rau hauv lub hauv siab cheeb tsam.

Ua rau

Lub rupture ntawm lub annulus fibrosus feem ntau tshwm sim tom qab ib tug muaj zog thiab abrupt txav. Nws tuaj yeem yog ib qho kev tawm dag zog nrog cov txheej txheem tsis raug, thaum tag nrho cov khoom thauj mus rau tom qab.

Kev nqa tam sim ntawd ntawm qhov projectile los ntawm hauv pem teb tuaj yeem ua rau raug mob, vim muaj coob tus neeg uas ua raws li cov txheej txheem thaum lub sij hawm qoj ib ce tsis nco qab txog nws thaum nqa thiab folding pancakes lossis hnyav hnyav.

Yuav ua li cas

Andrey Pitirimov qhia kom pw ntawm koj sab nraub qaum ntawm qhov chaw tawv thiab tso cov khoom muag hauv qab ntawm lub cev nkhaus ntawm tus txha nraub qaum kom txo tau qhov mob. Tej zaum koj yuav tsum tau thauj mus rau lub stretcher mus rau tus kws kho mob, yog li hu rau lub tsheb thauj neeg mob tam sim ntawd tom qab raug mob.

Tus kws kho mob yuav sau cov tshuaj ntawm pab pawg NSAID (cov tshuaj uas tsis yog steroidal anti-inflammatory), kev kho mob. Muaj tsawg zaus, yuav tsum tau phais.

Nyob rau tib lub sij hawm, lub nucleus pulposus dries thiab ceases nias lub paj hlwb. Txawm li cas los xij, txij li thaum tsis muaj ib txwm cushioning ntawm lub vertebrae, kev cob qhia ntxiv yuav tsum tau saib xyuas tshwj xeeb, tsim kom muaj cov leeg nqaij corset thiab txo qhov hnyav ua haujlwm.

Thaum twg rov qab mus rau kev cob qhia

Andrei Pitirimov hais tias nrog kev ua tiav ntawm kev kho mob ntawm hernia nrog kev pab ntawm zaws, kho kev tawm dag zog thiab traction, nws yuav siv li ob peb lub hlis kom rov zoo.

Yuav ua li cas zam

Oleg Milenin qhia kom ua ib qho kev tawm dag zog tshwj xeeb uas ua kom sib npaug ntawm qhov sib npaug ntawm cov discs intervertebral, nrog rau kev cob qhia cov leeg ntawm nraub qaum thiab abs.

Nws tseem tsim nyog saib xyuas txoj haujlwm ntawm lub cev hauv lub neej txhua hnub, piv txwv li, ntawm qhov chaw ua haujlwm.

Dislocation

Oleg Milenin hais tias dislocation yog tag nrho divergence ntawm articular nto ntawm cov pob txha uas tsim cov kev sib raug zoo ntawm ib leeg. Subluxation, los yog tsis tiav dislocation, yog ib feem ntawm cov pob txha hloov mus rau ib leeg.

Thaum qoj ib ce nyob rau hauv lub gym, dislocations nyob rau hauv lub xub pwg nyom thiab lub luj tshib pob qij txha feem ntau tshwm sim, feem ntau tsawg nyob rau hauv lub hauv caug. Oleg Milenin ceeb toom tias "Hmoov tsis zoo, tom qab thawj qhov kev hloov pauv, hauv 95% ntawm cov neeg mob, cov neeg mob hluas tau rov qab los," ceeb toom Oleg Milenin.

Cov cim ntawm kev raug mob

Nrog dislocation, qhov sib koom ua ke yog deformed, edema tshwm. Vim muaj kev puas tsuaj rau cov hlab ntsha thiab cov nqaij mos, hematoma tuaj yeem tshwm sim.

Kev txav ntawm cov ceg raug mob ua rau mob hnyav, nrog rau kev txav mus los, tsis muaj zog. Yog hais tias lub paj hlwb puas lawm, limbness yuav tshwm sim.

Ua rau

Dislocation feem ntau tshwm sim los ntawm kev sim nqa hnyav dhau ntawm lub tshuab thiab cov txheej txheem tsis raug. Yog li, piv txwv li, qhov hnyav hnyav hauv lub platform rau ib txhais ceg tuaj yeem ua rau lub hauv caug dislocated, thiab lub barbell nias thaum zaum lossis tom qab lub taub hau tuaj yeem ua rau lub xub pwg nyom.

Yuav ua li cas

Yog tias koj tau txais qhov dislocation, koj yuav tsum kho qhov sib koom ua ke thiab hu rau tus kws kho mob tam sim ntawd. Oleg Evdokimov piav qhia tias yog tias koj mus ntsib kws kho mob hauv thawj 30 feeb tom qab raug mob, ces qhov kev puas tsuaj tuaj yeem kho yam tsis muaj tshuaj loog. Tom qab 40 feeb, cov nqaij ntshiv yuav ua rau nws nyuaj rau reposition thiab tus neeg mob yuav tsum tau tshuaj loog.

Tom qab qhov dislocation txo qis, tus neeg mob tau txais kev kho mob, uas suav nrog physiotherapy.

Thaum twg rov qab mus rau kev cob qhia

Ruslan Pustovoy thov hais tias tom qab ib qho dislocation, koj tuaj yeem pib kev cob qhia tsawg kawg 6 lub lis piam.

Oleg Milenin hais tias nyob rau hauv cov ntaub ntawv ntawm dislocation, articular di ncauj thiab ligaments tuaj yeem tawm, uas yuav tsum tau kho phais nrog kev pab los ntawm lub npe hu ua thauj tog rau nkoj clamps.

Nyob rau hauv cov ntaub ntawv no, arthroscopic phais yog ua los ntawm ob peb punctures, yog li rov qab sai thiab tom qab 4 lub hlis tus neeg mob tuaj yeem rov qab mus rau nws cov kev ntxhov siab ib txwm muaj.

Yuav ua li cas zam

Txhawm rau tiv thaiv kev tsis sib haum xeeb, Oleg Milenin qhia kom cob qhia cov leeg nqaij uas nias cov pob qij txha tawm tsam ib leeg thiab tiv thaiv lub nra ua rau muaj kev cuam tshuam. Nws kuj tseem pab tau ua cov kev tawm dag zog uas txhim kho kev ua haujlwm.

Cov lus qhia dav dav rau kev tiv thaiv kev raug mob

Txhawm rau kom tsis txhob raug mob hauv lub gym, muaj ob peb cov lus qhia ua raws.

• Ua kom muaj txiaj ntsig zoo thiab ua kom sov mus ntev, ua cov kev tawm dag zog ua haujlwm.
• Maj mam nce koj qhov hnyav ua haujlwm thiab ua kom muaj cov lus rov ua dua.
• Kawm cov kev hloov tshiab tshiab tsuas yog nyob rau hauv kev saib xyuas ntawm tus kws qhia.

Yog tag nrho. Qhia tawm hauv cov lus hais tias koj raug mob dab tsi hauv lub gym thiab nws siv sijhawm ntev npaum li cas koj thiaj li rov zoo.