Yuav Ua Li Cas Thiaj Li Ua Ntej Koj Qhov Taw: 11 Kauj Ruam

Cov txheej txheem:

Yuav Ua Li Cas Thiaj Li Ua Ntej Koj Qhov Taw: 11 Kauj Ruam
Yuav Ua Li Cas Thiaj Li Ua Ntej Koj Qhov Taw: 11 Kauj Ruam

Video: Yuav Ua Li Cas Thiaj Li Ua Ntej Koj Qhov Taw: 11 Kauj Ruam

Video: Yuav Ua Li Cas Thiaj Li Ua Ntej Koj Qhov Taw: 11 Kauj Ruam
Video: Xyw By Nquab Tsab New Song 2022-2023 2024, Lub peb hlis ntuj
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Feem ntau, kev ncig tsis zoo yog lub luag haujlwm rau "loog" ntawm tes. txawm li cas los xij, ib ntus zaws hauv pob taws lossis txawm tias nyob hauv qhov chaw ze ntawm lub hauv caug tuaj yeem ua rau hnov qhov hnov. Paresthesia ko taw ib ntus - uas yog lub sijhawm kho mob rau qhov xwm txheej zoo li no - tsis muaj dab tsi hnyav thiab yooj yim heev uas yuav kho tau. Txawm li cas los xij, yog tias ib lossis ob qho ntawm koj txhais taw tas li "tsaug zog" lossis tingling, yuav muaj teeb meem loj dua tam sim no, xws li ntshav qab zib. Qhov zoo tshaj plaws yog nrhiav kev pab kho mob.

cov kauj ruam

Ntu 1 ntawm 3: Saib xyuas qhov teeb meem ntawm koj tus kheej

'Tshem tawm ntawm "Tsaug Zog" Taw Kauj Ruam 1
'Tshem tawm ntawm "Tsaug Zog" Taw Kauj Ruam 1

Kauj Ruam 1. Hloov txoj hauj lwm ntawm ob txhais ceg

Feem ntau, loog tshwm sim vim cuam tshuam ntawm cov ntshav ncig mus rau ob txhais ceg. Cov hlab ntsha nyob ib ncig ntawm koj lub hauv caug tuaj yeem pinched thaum hla koj ob txhais ceg lossis yws koj ob txhais ceg. Tsis tas li, cov hlab ntsha hauv cov leeg ntawm ko taw tau nyob nrog cov hlab ntshav, yog li cov hlab ntshav txhav tsis yooj yim. Hloov txoj haujlwm thiab hla koj ob txhais ceg kom kev ncig mus rau ko taw yog qhov qub thiab qab haus huv tsis tso siab.

  • Cov ko taw uas hla yog feem ntau yog qhov xaus rau "tsaug zog".
  • Raws li cov ntshav pib nthuav dav ib txwm, txhais taw yuav tsum tingle tsawg dua, tab sis qhov kev xav yuav nyob ntev li ob peb feeb.
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 2
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 2

Kauj Ruam 2. Sawv ntsug ncaj

Ntxiv rau qhov hloov chaw ntawm koj ob txhais ceg (yog tias hla lawv yog dab tsi ua rau tingling), sawv los txhawb kev ncig kom zoo dua. Lub ntiajteb txawj nqus pab nqa ntshav los ntawm txhais ceg sab saud mus rau ko taw; cov hlab ntsha muaj cov leeg nqaij mos heev, uas sib cog lus thiab tso ntshav tawm hauv kev sib xyaw nrog lub plawv dhia; sawv ntsug tuaj yeem ua kom cov txheej txheem me ntsis.

  • Tsiv koj txhais taw mus rau txhua qhov kev qhia (ncig ncig 15 rau 20 vib nas this) yuav zoo li pab txhawb kev ncig thiab yuav txo qhov tingling lossis loog me ntsis sai dua.
  • Thaum sawv ntsug, nthuav lub teeb (xws li khoov ntawm lub duav thiab sim kov koj cov ntiv taw) pab kom "sawv" koj txhais taw.
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 3
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 3

Kauj Ruam 3. Taug kev me ntsis

Tom qab hloov txoj haujlwm thiab thaiv cov hlab ntshav lossis qab haus huv hauv txhais ceg qis, taug kev los txhawb kev ncig kom zoo dua. Tab sis saib seb nws puas tuaj yeem taug kev; qee zaum kev loog ua rau nws tsis tuaj yeem taug kev, ua rau muaj kev pheej hmoo ntawm kev poob thaum sim taug kev yam tsis muaj txhais ceg muaj zog thiab nkag siab.

  • Thaum hloov txoj haujlwm, qhov kev xav yuav tsum tsis pub ntev tshaj li ob peb feeb.
  • Kev puas tsuaj tuaj yeem ua rau qab haus huv yog tias lawv dhau nruj dhau thiab tsis muaj kev txav mus los ntev.
  • Kev co koj txhais taw ko taw tuaj yeem yog txoj kev nyab xeeb rau kev taug kev, tshwj xeeb tshaj yog cov tsos mob tseem mob hnyav.
'Tshem tawm ntawm "Tsaug Zog" Taw Kauj Ruam 4
'Tshem tawm ntawm "Tsaug Zog" Taw Kauj Ruam 4

Kauj Ruam 4. Hnav cov khau kom raug

Muaj ntau zaus, loog thiab tingling tshwm sim vim khau uas nruj heev. Muab koj txhais taw tso rau hauv tsawg dua qhov zoo ntawm cov khau tsis zoo rau kev ncig lossis rau cov leeg, thiab tuaj yeem ua rau loog - tshwj xeeb tshaj yog rau cov tib neeg uas taug kev lossis sawv ntau. Yog li ntawd, tsuas yog hnav cov khau uas txhawb nqa pob taws, lub xub pwg ntawm ko taw, tso cov ntiv taw kom txav mus tau dawb, thiab tau ua los ntawm cov khoom siv uas tso cai rau txhais ceg kom "ua pa" xws li tawv midsole.

  • Zam cov khau siab uas rub koj cov ntiv taw.
  • Yog tias muaj teeb meem tshwm sim ntau dua rau ntawm ko taw, xoob cov hlua khau.
  • Nug tus kws muag khau kom muab cov khoom siv ntxiv rau koj thaum nruab hnub, vim qhov no yog qhov uas lawv tau o ntau tshaj plaws thiab maj mam muab zaws rau hauv koj ob txhais taw.
  • Thaum zaum ntawm koj lub rooj, hle koj nkawm khau - yog tias ua tau - yog li koj txhais taw qis dua thiab ua pa tau zoo dua.
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 5
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 5

Kauj Ruam 5. Ua da dej ko taw

Qee qhov xwm txheej, qhov hnov mob hauv ko taw tuaj yeem tshwm sim los ntawm cov leeg nruj lossis nruj hauv qab ceg, xws li lub plab hlaub. So koj txhais taw thiab txhais ceg (txog rau qhov siab qhov siab, lossis yog li) hauv ko taw da dej nrog Epsom ntsev tuaj yeem txhawb kev ncig thiab txo qis cov leeg nruj thiab mob heev. Magnesium los ntawm hom ntsev no pab so cov leeg nqaij; yog tias muaj qhov kub hnyiab thiab o, npaj da dej khov tom qab ntsev da dej kom txog thaum txhais taw mus loog (tom qab li 15 feeb).

  • Tom qab da dej tas, ib txwm so koj txhais taw kom huv si ua ntej yuav sawv thiab taug kev kom tsis txhob plam thiab poob.
  • Tsis muaj cov zaub mov (xws li calcium lossis magnesium) lossis cov vitamins (xws li B6 lossis B12) hauv kev noj zaub mov tuaj yeem ua rau muaj kev tsis xis nyob hauv ko taw thiab txhais ceg.

Ntu 2 ntawm 3: Kev Kho Mob Lwm Yam

'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 6
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 6

Kauj Ruam 1. Zaws koj txhais ceg lossis ko taw

Ntiav cov kev pabcuam ntawm tus kws khomob zaws koj txhais taw thiab lub plab hlaub, txo cov leeg nruj thiab txhawb cov ntshav kom zoo dua. Pib los ntawm kev txhuam los ntawm cov ntiv taw thiab txav mus rau lub plab hlaub kom cov ntshav ntshav rov qab mus rau lub plawv. Cia tus kws kho mob ua kom ntau li ntau tau kom txog thaum koj tsis tuaj yeem mob ntxiv lawm.

  • Tom qab zaws, nws ib txwm yog lub tswv yim zoo kom haus dej kom ntau ntau kom cov lactic acid thiab cov khoom ua paug raug tshem tawm ntawm lub cev. Txwv tsis pub, tus neeg yuav hnov mob taub hau lossis xeev siab.
  • Lwm qhov kev xaiv yog siv cov tshuaj pleev mint rau koj txhais taw, vim nws ua rau tingling - hauv txoj hauv kev zoo - thiab ua rau lawv zoo siab dua.
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 7
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 7

Kauj Ruam 2. Kawm yoga

Yoga yog ib feem ntawm cov tshuaj suav suav, txhawb kom muaj kev noj qab haus huv lub neej los ntawm kev xav, ua pa kom raug thiab tso lub cev rau ntau yam "nyuaj" poses. Ntxiv rau kev txhawb lub zog ncig, cov haujlwm ua rau lub cev nqaij daim tawv nthuav thiab ntxiv dag zog, txhim kho kev ua haujlwm. Ua kom yooj yim dua - tshwj xeeb tshaj yog hauv ob txhais ceg - yuav pab tiv kev loog hauv koj txhais taw thaum hla koj ob txhais ceg lossis muab lawv tso rau lwm txoj haujlwm sib dhos.

  • Thaum koj pib yoga, qhov ua rau lub ntsej muag tuaj yeem ua rau mob ntawm koj ob txhais ceg thiab lwm qhov chaw, tab sis qhov tsis xis nyob yuav tsum ploj mus tom qab ob peb hnub.
  • Yog tias qee qhov kev tawm dag zog lub cev ua rau kom hnov mob hauv koj txhais taw, nres tam sim thiab nug koj tus kws qhia ntawv kom qhia qhov zoo tshaj plaws los ua cov txheej txheem.
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 8
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 8

Kauj Ruam 3. Txheeb xyuas qhov kev siv tshuaj kho kab mob

Hauv kev siv tshuaj kho mob, koob me me tau muab tso rau hauv cov ntsiab lus tshwj xeeb ntawm lub cev, nyob hauv daim tawv nqaij lossis leeg nqaij, txhawm rau txhawm rau txo qhov mob, o thiab txhim kho kev ncig. Cov txheej txheem no pab kho mob tsis zoo nyob hauv ob txhais ceg thiab cov tsos mob cuam tshuam, txawm hais tias nws tsis nquag pom zoo los ntawm kws kho mob. Raws li cov hauv paus ntsiab lus ntawm cov tshuaj suav ib txwm, nws ua haujlwm los ntawm kev tso tawm ntau yam tshuaj - xws li endorphins thiab serotonin - uas txo qhov tsis xis nyob.

  • Tsis yog txhua qhov ntawm cov ntsiab lus siv tshuaj kho mob uas pab txo kev loog hauv ko taw lossis txhais ceg nyob ze rau qhov uas cov tsos mob tshwm sim lawv tus kheej; qee qhov yuav nyob deb ntawm qhov chaw tingling.
  • Acupuncture yog kev coj ua ntawm ntau yam tshwj xeeb hauv kev noj qab haus huv, xws li kws kho mob chiropractors, naturopaths, kws kho lub cev thiab kws kho zaws. Xyuas seb lawv puas muaj daim ntawv tso cai ua haujlwm hauv cheeb tsam.

Ntu 3 ntawm 3: Paub txog thaum mus ntsib kws kho mob

'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 9
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 9

Kauj Ruam 1. Teem sijhawm nrog kws kho mob tshwj xeeb

Loog tas li thiab pom lwm cov tsos mob xws li mob, tsis muaj zog, hloov pauv ntawm lub cev kub lossis hloov xim thaum pom tias nws yog lub sijhawm los teem sijhawm nrog kws tshaj lij. Nws yuav tshuaj xyuas koj txhais taw thiab txhais ceg, nug cov lus nug txog kev noj zaub mov, kev ua neej nyob, tsev neeg keeb kwm, thiab nug kuaj (tshwj xeeb yog kev kuaj ntshav txhawm rau txheeb xyuas koj cov ntshav qab zib thiab txiav txim tawm ntshav qab zib).

Tus kws kho mob tshwj xeeb tsis yog tus kws paub tshwj xeeb hauv kev kho paj hlwb lossis teeb meem hauv lub cev, tab sis nws lossis nws yuav tuaj yeem qhia tus kws tshaj lij los muab kev kho mob zoo tshaj plaws

'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 10
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 10

Kauj Ruam 2. Tau txais kev xa mus thiab sab laj nrog tus kws tshaj lij

Txawm hais tias tau txiav txim siab ntau qhov cuam tshuam ntau dua li teeb meem kev kho mob hnyav, muaj qee qhov xwm txheej hnyav uas tuaj yeem ua rau muaj cov tsos mob zoo sib xws, xws li mob ntshav qab zib neuropathy, ntshav tsis txaus (xau ntawm cov hlab ntshav hauv qab qis dua), mob ntu ntu mob (o cov leeg), lossis kab mob hauv lub plawv (PAD). Yog li, tus kws kho mob tshwj xeeb tuaj yeem yog qhov kev xaiv zoo tshaj plaws los ua qhov kev kuaj mob kom raug, xws li kws phais neeg hlab ntshav, kws kho paj hlwb lossis kws kho pob txha (kws tshwj xeeb hauv lub cev musculoskeletal).

  • Cov tsos mob uas tshwm sim hauv ko taw thiab cuam tshuam nrog mob ntshav qab zib neuropathy yog: loog thiab tingling, txo lub peev xwm los hnov qhov mob lossis hloov pauv kub, mob nqaij ntshiv, mob kub hnyiab, mob leeg tsis muaj zog, mob txhab uas tsis kho, mob hnyav tom qab kov lub teeb thiab kev hloov kho rau cov ntiv taw.
  • Cov teeb meem pheej hmoo rau kev txhim kho mob neuropathy yog: hom 1 thiab 2 mob ntshav qab zib, kub siab, dyslipidemia thiab haus luam yeeb. Kab mob hauv lub plawv, thaum tshuaj xyuas ua ntej qhia kev kho mob, yog ob npaug cuam tshuam nrog kev pheej hmoo ntawm kev mob ntshav qab zib.
  • Cov tsos mob tshwm sim feem ntau ntawm cov leeg tsis txaus yog: o hauv qhov qis ntawm ob txhais ceg thiab pob taws, khaus, ua kom tsis muaj zog thiab ua rau cov tawv nqaij nyob ntawm ob txhais ceg, loog, tingling lossis stasis ulcers. Kev kuaj mob yog ua los ntawm kev siv venous echodoppler ntawm qis qis.
  • Cov teeb meem pheej hmoo rau kev tsis txaus ntshav yog: hnub nyoog laus dua, lub sijhawm ntev ntawm kev sawv, nce BMI (Lub Cev Lub Cev Loj), tsev neeg keeb kwm, haus luam yeeb, ua neej nyob tsis tswm thiab raug mob mus rau qis qis.
  • Vascular ultrasound - uas yog txheej txheem tsis mob - tso cai rau tus kws kho mob tshuaj xyuas qhov ua haujlwm ntawm cov leeg thiab cov hlab ntsha hauv qhov qis ntawm ob txhais ceg.
  • PAD (Kab Mob Sab Nraud Sab Nraud) yog teeb meem ntawm cov hlab ntsha hauv qis qis, ua rau mob nqaij ntshiv heev nyob rau hauv lub duav, ncej puab lossis hauv caug thaum taug kev, nce ntaiv lossis qoj ib ce; qhov mob no ploj mus thaum so. Qhov tsis xis nyob no qhia tau tias txhais ceg thiab taw tsis tau ntshav txaus; PAD ua rau muaj kev pheej hmoo ntawm kev mob plawv nres, plawv nres, thiab kab mob hauv lub plawv.
  • Yam kev pheej hmoo rau PAD yog: hnub nyoog tshaj 70 xyoo, keeb kwm ntawm ntshav qab zib lossis haus luam yeeb, lub plawv dhia txawv txav, thiab atherosclerosis.
  • Cov kws kho paj hlwb tuaj yeem thov kom ua txoj kev tshawb fawb txog hlab ntsha lossis ua electromyography (EMG) txhawm rau tshuaj xyuas ko taw thiab txhais ceg lub peev xwm los ua hluav taws xob xa hluav taws xob.
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 11
'Tshem tawm ntawm "Qaug Zog" Taw Kauj Ruam 11

Kauj Ruam 3. Mus ntsib kws kho mob

Tus kws tshaj lij ko taw no tuaj yeem muab lwm hom kev xav txog qhov teeb meem ko taw, ntsuas seb nws puas yog mob hnyav lossis tsuas yog teeb meem tsis tu ncua, piv txwv. Tus kws kho mob lub cev yuav tshuaj xyuas ko taw thiab txiav txim seb puas muaj kev raug mob uas yuav ua rau lub paj hlwb puas, lossis yog tias muaj cov qog ua qog lossis qog uas tuaj yeem ua rau khaus lossis ua rau lub paj hlwb thiab cov hlab ntsha puas tsuaj. Tus kws tshaj lij kuj tseem tuaj yeem sau cov khau tshwj xeeb lossis orthotics (insoles) kom nce kev tiv thaiv thiab kev nplij siab ntawm taw.

Neuroma yog qhov ua paug ntawm cov leeg nqaij, feem ntau pom ntawm tus ntiv taw thib peb thiab plaub, ua rau mob thiab tingling hauv qhov cuam tshuam

Lub tswv yim

  • Thaum zaum, tsis txhob hla koj ob txhais ceg lossis pob taws vim qhov no tuaj yeem ua rau muaj feem "tsaug zog" koj txhais taw.
  • Tsis txhob sawv ntawm ib txhais ceg ntev dhau, txawm tias zaum lossis sawv. Tsiv ib ncig ntau, tshwj xeeb tshaj yog tias koj ua haujlwm zaum.
  • Txhob haus luam yeeb vim tus cwj pwm no muaj qhov cuam tshuam loj rau kev ncig thiab ntshav siab.
  • Tsis txhob haus cawv ntau dhau. Ethanol yog tshuaj lom rau lub cev, tshwj xeeb tshaj yog rau cov hlab ntshav me me thiab qab haus huv uas nqa ntshav mus rau taw.
  • Kwv yees li 2/3 ntawm cov neeg uas muaj ntshav qab zib muaj cov hlab ntsha me me lossis ua rau lub cev puas tsuaj, uas tuaj yeem ua rau hnov mob ntawm taw.
  • Sim txav txhua tus ntiv taw ntawm tus kheej, cov leeg sib txawv ntawm ko taw, thiab tom qab ntawd tag nrho ceg. Nws tuaj yeem mob heev, tab sis nws yuav pab kom qhov loog ploj mus sai dua.
  • Tsiv mus ntau.
  • Ncuav dej kub hla ko taw; nws yuav txhawb thiab txhim kho cov ntshav ncig.
  • Tsiv koj txhais taw thiab ntiv taw tib lub sijhawm.

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