Txhawm rau kho kom sai, koj tuaj yeem:
- Kawm ceg. …
- Ice koj ob txhais ceg kom txo tau qhov mob thiab o. …
- Compress koj txhais ceg. …
- tsa koj txhais ceg rau hauv ncoo thaum koj zaum lossis pw.
- Noj cov tshuaj tiv thaiv kab mob. …
- Xyaum ncab thiab ntxiv dag zog yog tias koj tus kws kho mob / tus kws kho lub cev pom zoo rau lawv.
Yuav siv sijhawm ntev npaum li cas txhawm rau txhawm rau txhawm rau kho?
Kev rov qab los ntawm pob txha pob txha los yog mob
Nyob rau nruab nrab (qib 1 lossis 2) kua muag lossis hom kab mob tuaj yeem kho tsis pub dhau 3 mus rau yim lub lis piamnrog kev mob siab rau hauv tsev kho mob. Rau qib 3 hamstring tsim kua muag lossis mob, kev rov zoo yuav ntev li peb lub hlis.
Nws puas zoo rau ncab pob txha?
Kev ncab ntawm koj lub pob txha caj qaum yog pab kom rov zoo. Kev txhoj puab heev ntawm koj pob txha caj qaum yuav ncua koj txoj kev rov qab los. Tuav txoj haujlwm no rau 3 mus rau 5 vib nas this, thiab tom qab ntawd txo koj txhais ceg rov qab. Ua 3 txheej ntawm 12 rov ua dua ib zaug ib hnub.
Pob hamstrings kho lawv tus kheej?
Feem ntau cov kab mob hamstring yuav kho ntawm lawv tus kheej lossis nrog qee qhov kev kho lub cev. Txhawm rau kho mob pob txha, ua raws li cov lus qhia no: Siv cov qauv RICE kom sai li sai tau tom qab raug mob: So.
Puas mob pob txha puas kho tau?
Hamstring Injuries Kho qeeb Nws tsis yooj yim rau cov tsos mob cuam tshuam nrograug mob hamstring ntau lub hlis. Qee qhov kev tshawb fawb qhia tias lub sijhawm kho mob feem ntau tuaj yeem ncua ntev tshaj li ib xyoos. Kev raug mob Hamstring siv sijhawm ntev los kho vim kev ua haujlwm ntawm cov leeg.
