Kev tawm dag zog ua kom zoo tom qab Achilles leeg txoj kev tawg ntu 1
Tso lus
Kev tawm dag zog ua kom zoo tom qab Achilles leeg txoj kev tawg ntu 1
Lub sij hawm ua kom rov txhim kho qhov pib:
Eversion thiab varus, plantar flexion thiab dorsiflexion, suab ncig, ntiv taw cov lus, qhov kev cog lus zoo li qub 30 zaug / pab pawg, 3 pawg, 3 pawg ib hnub
Cov kauj ruam-qhov tseem ceeb ntawm Soaking Taw:
l So koj ob txhais taw nrog cov tshuaj suav suav rau kev o, ntshav ncig thiab mob nqaij;
l Thaum sawv ntxov, nruab nrab, thiab yav tsaus ntuj peb zaug hauv ib hnub, ua ntej qoj ib ce;
l Txhua zaus yog 20-30 feeb, dej ntsuas kub yog tswj nyob ntawm 40 degrees;
l Yog ko taw tus phooj ywg tawg tsis tau poob, tsis txhob txhuam koj txhais taw rau lub sijhawm. Thaum koj tsau koj ob txhais taw, dej saum npoo yuav tsum npog lub pob ntseg Achilles leeg.
Kauj ruam 2 Dov lub raj mis yam:
l Rolling lub raj mis qhov tseem ceeb, ua rau cov taub me kom ntau li ntau tau thaum mus tom ntej, thiab ua rau cov luj taws ntau li ntau tau thaum mus tom qab;
l Yog tias hauv av nplua, koj tuaj yeem siv ntaub pua plag me lossis yoga lev kom tiv thaiv kom tsis txhob ua kom qeeb.
l 20 feeb rau ib pawg, 3 pab pawg ib hnub, thaum lub kaum sab xis nce txog 95 qib, koj tuaj yeem hla cov ncauj lus no raws li qhia hauv daim duab
Cov lus qhia rau kauj ruam peb ntawm tig tus ceg cuam tshuam sab laug thiab sab xis:
l Tsis muaj lub tswv yim ntawm lub sijhawm, tsuas yog ntxeev mus, thiab koj tuaj yeem xyaum tom qab txhua txoj kev kawm.
Cov lus qhia txog kev sau ntawv lossis ntsiab lus phuam ntawm theem 4:
l Tom qab ua tiav theem peb, xyaum sau ntawv nrog ko taw raug mob los yog tuav phuam;
l Tswj lub sijhawm ntawm txhua qhov kev qoj ib ce tsis pub dhau 5 feeb, tuav lub pob taws li lub axis, tuav tus cwj mem nrog koj ko taw, thiab tom qab ntawd xyaum.
Kauj Ruam 5: Siv dej khov rau cov thim taw:
l Tom qab ua cov kauj ruam dhau los, cov ceg uas cuam tshuam yuav o me ntsis. Koj tuaj yeem xaiv thov pleev dej khov lossis tsau koj ob txhais taw nrog dej khov ntawm ko taw cuam tshuam. Taw qhia ntau txoj hauv kev ntawm cov dej khov ntim hauv tsev (xws li kua ntses thiab khaub thuas khov, caij nplooj ntoos hlav ntxhia) Muab lub taub dej tso rau hauv lub thoob tom qab khov);
l Lub hws khov yog thaj chaw pob luj taws o;
l Tswj lub sijhawm ntawm txhua daim dej khov rau txog 15 feeb (Ceeb toom: Kev tawg poj niam yuav tsum saib zoo rau lub sijhawm ntawm lub cev thaum xaiv cov pob khoom khov, thiaj li tsim teeb meem tsis tsim nyog)
l Nws yog qhov zoo tshaj plaws los siv dej khov peb zaug hauv ib hnub, thiab tsawg kawg ib zaug, tom qab txhua qhov kev tawm dag zog.
Kauj Ruam 6
Qhov tseem ceeb ntawm kev hnav lub khau taug kev
:
l Tom qab hle cov plaster, txhawm rau kom tsis txhob muaj qhov thib ob ntawm tus taw ntawm tus phooj ywg, koj yuav tsum tau nruab nrog taug kev khau raj ; ua ntej 90 degrees hauv ob lub lis piam tom qab tshem cov plaster, hnav Achilles tendon plab hlaub feem ntau yog kawm los sawv ntsug thiab koom tes nrog kev taug kev ob txoj kev taug kev yog qhov tseem ceeb.
l Phase-sawv qhov tseem ceeb, nco ntsoov tias cov taw uas siv tau siab npaum li cov khau raj taug kev thiab tom qab ntawd sawv nrog ob daim ntug
l Qhov thib ob theem: maj mam tawg tawm ntawm ob txoj kev sib tsoo thiab sawv ntawm koj tus kheej, tab sis lub sijhawm no, cov ceg zoo yuav tsum ris hnyav dua kom tsis txhob raug mob rau lub ceg cuam tshuam vim kev thauj khoom ntau dhau;
l Qhov thib peb theem: siv ob sab tes taw ua ib qho kev txhawb nqa, thiab maj mam xyaum taug kev nrog koj ko taw tom ntej thiab tom qab. Rau cov neeg mob uas nyuam qhuav tawm ntawm lub plaster, nws tsis yooj yim mus taug kev ntev heev txhua zaus koj mus kev, txog kaum feeb txhua zaus.
Muaj ntau ntau hom thiab tus nqi rau kev yuav cov khau khiab khaub ncaws . Thaum xaiv los yuav, txoj ntsiab cai yog nyab xeeb thiab ntseeg tau.
