Kev raug mob hnyav thiab yuav ua li cas kom zam tau lawv

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

Jason Fitzgerald khiav lub marathon nyob rau hauv 2 teev 39 feeb, nws yog tus kws qhia ntawv pov thawj thiab tus sau ntawm Running for Health & Happiness. Raws li nws qhov kev paub dhau los thiab kev paub ntawm nws cov nqi, Jason tau sau cov cai yooj yim uas yuav pab tau ob tus neeg pib thiab cov neeg ua haujlwm tau paub dhau los kom tsis txhob raug mob.

Thaum koj mob, koj khiav tsis tau. Yog tias koj khiav tsis tau, koj tsis muaj sijhawm los cob qhia thiab txhim kho koj daim ntawv khiav. Koj tsis tuaj yeem koom nrog hauv kev sib tw thiab txhim kho tsis yog lub cev nkaus xwb, tab sis kuj tseem muaj lub siab zoo tsim nyog rau marathons: kev puas siab puas ntsws thiab kev hloov pauv. Koj cia li nres hauv koj txoj kev loj hlob.

Kev raug mob khiav yog qhov tshwm sim ntawm kev rov ua dua thiab kev ntxhov siab ntau dhau ntawm lub cev musculoskeletal.

Feem ntau khiav raug mob

Achilles tendonitis

Inflammation thiab degeneration ntawm cov leeg nqaij. Qhov mob tuaj yeem yog nruab nrab lossis hnyav, tshwj xeeb tshaj yog thaum los yog tom qab khiav.

Ua rau:

• ib tug ntse nce nyob rau hauv kev ua si loads;
• workouts tsis sov so;
• nkawm khau tsis raug cai.

Patellofemoral mob syndrome

Cov tsos mob tseem ceeb yog mob ib ncig ntawm cov npoo los yog hauv nruab nrab ntawm lub hauv caug. tshwm sim thaum qoj ib ce lossis zaum nrog lub hauv caug khoov.

Ua rau:

• ib tug ntse nce nyob rau hauv lub cev ua si;
• hnav cov khau tsis xis nyob thiab khau nrog cov khau nyias dhau;
• mob hauv caug;
• ntev overload ntawm lub hauv caug pob qij txha;
• hnyav dhau;
• hyperpronation ntawm ko taw (poob sab hauv) thiab pav ca.

Tibial Ilium Syndrome

Qhov mob yog nyob rau sab nraud ntawm lub hauv caug. Qhov ua rau yog o ntawm cov kab mob iliotibial, fascia uas txuas lub duav thiab lub hauv caug.

Ua rau:

• nquag khiav ntawm ib qho incline;
• nquag hla teb chaws khiav;
• hnav tawm khau.

Kev mob ntawm periosteum

Ib qho kev raug mob hnyav heev, tshwj xeeb tshaj yog cov neeg pib khiav. Nws yog tus cwj pwm los ntawm kev kub hnyiab thiab mob npub ntawm sab hauv lossis sab nraud ntawm periosteum.

Ua rau:

• nqaij tawv, raug mob;
• tuaj yeem ua tus mob ntawm cov kab mob xws li osteomyelitis, tuberculosis, syphilis thiab lwm yam.

Plantar (plam) fasciitis

Cov tsos mob tseem ceeb yog mob pob taws los yog nyob rau hauv qab ntawm ko taw. Yog vim li cas yog lub microtrauma ntawm plantar fascia, uas tshwm sim vim loads ntau heev.

Ua rau:

• thaum taug kev, ko taw yog tig mus rau sab hauv (ntau tshaj pronation);
• siab arch ntawm ko taw;
• Nquag taug kev los yog taug kev deb ntawm qhov chaw nyuaj
• hnyav dhau;
• khau tsis xis nyob;
• shortened Achilles leeg los yog nruj heev calf nqaij.

Yuav tiv thaiv kev raug mob li cas

Kev ntxhov siab rov qab tuaj yeem ua rau raug mob khiav. Qhov no txhais tau tias koj yuav tsum tau inventive ntau.

Kev xaiv # 1. txwv kev rov ua dua

• Hloov ntawm 2-3 qhov sib txawv khiav khau.
• Khiav ntawm qhov sib txawv txhua lub lim tiam.
• Sim hloov ntawm qhov chaw sib txawv: nyom, av, asphalt, thiab lwm yam.

Xaiv tus naj npawb 2. Ua kom lub cev muaj zog

• Tsis txhob hnov qab txog kev cob qhia lub zog tsis tu ncua: nws ntxiv dag zog rau lub cev musculoskeletal.
• Tsheb ciav hlau kom raug. Hauv lub sijhawm ua haujlwm zoo tshaj plaws, yuav tsum muaj chaw rau lub sijhawm rov qab los.
• Ua neej zoo li tus neeg ncaws pob: pw txaus, noj kom zoo, thiab zam kev ntxhov siab.

"Koj ua tau" thiab "Koj ua tsis tau"

Ua tau:

• Nrhiav ib tus kws kho mob lub cev uas nkag siab txog kev khiav.
• Pib kho ntawm thawj cov tsos mob ntawm kev raug mob thiab ua raws li.
• Ua siab ntev.

Nws yog txwv tsis pub:

• Txuas ntxiv mus, tsis quav ntsej qhov mob hnyav.
• Ntseeg tias kev so zoo sib npaug.
• Tsis quav ntsej txog kev tiv thaiv.