Nyob rau hauv tsab xov xwm peb yuav xav txog kev kho kev tawm dag zog - txheej txheem cej luam rau pob taws.
pob qij txha yog ib qho kev sib koom ua ke, uas yog tsim los ntawm peb cov pob txha: tibia, talus thiab fibula. Nws lub luag haujlwm tseem ceeb yog tswj tib neeg lub cev nyob rau hauv txoj hauj lwm ncaj.
Zoo ib qho kev sib koom tes, pob taws yuav raug mob thiab kab mob. Yog vim li cas rau lawv tej zaum yuav tsis muaj zog ligaments. Kev tawm dag zog pob qij txha tuaj yeem pab ntxiv dag zog, kho, thiab rov zoo.
Rau arthrosis
Tshem tawm cov mob mob, ntxiv rau ntxiv dag zog rau kev sib koom tes yuav pab tau cov kev xaiv tshwj xeeb. Nws yuav tsum nco ntsoov tias nws yog txwv tsis pub thauj khoom hnyav ntawm ceg ceg nrog arthrosis, nrog rau kev mob siab.
Koj tuaj yeem ua cov pob taws hauv qab no hauv tsev:
- Muab ob txhais tes rau ntawm pob taws ntawm tus ceg ceg. Nrog kev maj mam txav, nws yuav tsum tig sab laug thiab sab xis.
- pob taws pob taws ua ntej tig clockwisexub, thiab ces tawm tsam nws.
- Zaum ntawm lub rooj zaum thiab hla-legged, tso koj txhais taw ntawm koj cov ntiv taw. Ko taw yuav tsum tau qis rau hauv pem teb thiab tsa dua.
- Zaum saum lub rooj zaum. Nws yog ib qho tsim nyog xav txog tias muaj cov ntaub so ntswg hauv qab cov ntiv taw ntawm ko taw, thiab nws yuav tsum tau txav mus.
- Cov ntiv tes ntawm cov ceg tawv yuav tsum tau txuas ntxiv thiab khoov.
- sawv ntsug ncaj nraim nrog koj txhais taw khov kho rau hauv pem teb. Ces pib ua me squats. Koj tsis tuaj yeem nqa koj txhais taw tawm hauv pem teb.
- Zaum saum lub rooj zaum, taw yuav tsum tau tsa ntawm cov ntiv taw, thiab tom qab ntawd txo qis.
- sawv ze ntawm phab ntsa. Muab koj txhais tes tso rau ntawm phab ntsa thiab maj mam thawb. Khaws koj txhais taw tawm hauv pem teb thaum lub sijhawm ua haujlwm.
- Muab lub raj mis los yog dov tus pin rau hauv pem teb, ces pib dov rov qab mus.
- Cov leeg pob qij txha muaj zog zoo kawg nkaus los ntawm kev ua si xws li "tsheb tuam".
Thaum ua pob qij txha, koj yuav tsum xyuas kom meej tias cov pob qij txha tsis raug mob. Yog tias muaj kev tsis xis nyob thaum lub sijhawm kawm, koj yuav tsum txo qhov siab tshaj plaws ntawm cov lus tsa suab lossis tso tseg qhov kev ua tau zoo.
Yog tias tsis muaj lub cev muaj zog, ces cov chav kawm yuav tsum tau pib nrog kev txo qis ntawm kev rov ua dua, cov load maj mam nce.
Cov kev tawm dag zog tom qab mob pob taws twg ua tau zoo?
Yog raug mob
Tus neeg mob (nyob ntawm theem ntawm kev kho mob) tau sau tshwj xeeb gymnastic complexes. Nws yuav tsum nco ntsoov tias lub load nce maj mam. Nws yog txwv tsis pub txav pob taws pob taws sai sai.
Immobilization
Thaum immobilization (lub sijhawm ntawm pob txha fusion), pob taws pob taws yuav tsum tau so kiag li. Txhua qhov kev tawm dag zog uas pom zoo ua rau muaj kev ua kom cov ntshav khiav hauv cov nqaij mos ntawm thaj chaw cuam tshuam, tsis suav nrog kev tsim cov contractures thiab atrophy.
Txhua qhov kev tawm dag zog pob taws yuav tsum tau ua kom tsaug zog: txuas ntxiv thiab flexion ntawm cov ntiv taw; txo qis thiab lifting, abduction thiab adduction ntawm cov leeg leeg raug mob; cov leeg nro thiab maj mam nce lub zog (qhov hu ua isometric hom).
Qhov txiaj ntsig zoo tso cai rau koj taug kev nrog kev txhawb nqa ntawm ceg hauv lub cam khwb cia. Txawm li cas los xij, qhov kev tawm dag zog yuav tsum tau pom zoo nrog tus kws tshaj lij. Sim nce toj yam tsis tau tso cai yog tsis tso cai kiag li. Nyob rau hauv cov ntaub ntawv no, qhov tshwm sim ntawm fusion defects ntawm cov pob txha o tuaj.
Txawm hais tias kev tawm dag zog yuav pab nrog pob taws pob txha, peb yuav paub ntxiv.
Txoj kev kho mob tom qab pob txha
Gymnastic complex nthuav dav tom qab tshem tawm plaster. Kev tawm dag zog ua tiav thaum zaum ntawm lub rooj zaum.
Nyob rau theem tom qab kev tsis sib haum xeeb, kev tawm dag zog kev kho mob pab txhawb kev ua haujlwm ntawm ceg ceg, suav nrog cov hauv qab no tsom:
- ua extensor thiab flexion txav ntawm ko taw;
- tig thiab wiggle ko taw;
- imitation ntawm kev taug kev: ko taw dov mus rau tus ntiv taw ntawm pob taws.
Ntxiv rau, cov kev tawm dag zog hauv qab no tau pom zoo tom qab pob txha:
- sawv ntawm koj cov ntiv taw thiab pib txo qis thiab thimluj;
- muab tus pin dov rau hauv pem teb thiab dov nws, ua ntej siv sab nrauv ntawm ko taw, thiab tom qab ntawd sab hauv;
- Muab ko taw rau ntawm cov ntiv taw thiab ua kom muaj zog nrog lawv;
- sim lob ib yam khoom me nrog koj cov ntiv taw rau ob peb feeb.
Lub pob taws yuav tsum tau qhwv txhua lub sijhawm tom qab tshem tawm cov cam khwb cia, tab sis cov ntaub qhwv elastic yuav tsum tau muab tshem tawm thaum lub sijhawm ua haujlwm. Thaum ua gymnastics, koj yuav tsum tau ceev faj kom tsis txhob ua rau mob. Zoo siab ua 2-3 zaug hauv ib lub lis piam.
txhawm rau ntxiv dag zog rau pob taws tom qab kev raug mob ligament (pob txha fusion) thiab rov ua haujlwm tsis zoo, koj yuav tsum tau ua kev kho mob ntxiv mus ntev li ib hlis. Lub nra ntawm pob taws tuaj yeem nce ntxiv. Qhov no kuj siv tau rau lub sijhawm ua haujlwm.
Nws pom zoo kom ua lawv nrog kev txhawb nqa, piv txwv li, nyob tom qab ntawm lub rooj zaum:
- sawv ntsug ncaj thiab sawv ntawm pob taws, ces ntawm tus ntiv taw;
- sawv ntsug, rov faib koj qhov hnyav; thauj ib ceg ua ntej, ces lwm tus;
- do squats (thaum ko taw tag rau hauv pem teb);
- taug kev hauv qhov chaw, thawj tus ntiv taw, tom qab sab nraud ntawm ko taw thiab pob taws;
- ua lunges rau pem hauv ntej nrog ib tug load ntawm lub puas tsuaj.
Ib txheej gymnastic ce rau pob taws ligaments yog sau los ntawm kws kho mob. Tus kws tshaj lij kuj teev nws lub sijhawm thiab zaus.
Kev ruaj ntseg
Lawv tham txog pob taws qaug zogkev raug mob tsis tu ncua. Piv txwv li, cov poj niam poob txawm los ntawm pob taws me me, tom qab taug kev luv luv, lub nplhaib thiab ntiv taw nruab nrab pib mob.
Muaj ntau yam kev tawm dag zog kom pob taws. Hauv tsev, koj tuaj yeem ua raws li hauv qab no:
- dhia hlua. Koj yuav tsum dhia qis, tsaws tsuas yog ntawm koj cov ntiv taw. Nws raug nquahu kom xyaum ua haujlwm ntawm qhov chaw mos thiab hauv kev ua kis las khau ntaub. Yog tias koj muaj ko taw tiaj, ces dhia tsis muaj khau tshwj xeeb yuav ua rau kom lub nra ntawm ko taw.
- Khiav ntawm ntiv taw.
- Lub pob taws yog qhov zoo rau khaws cov khoom me me hauv pem teb nrog koj cov ntiv taw, xws li cov pob iav lossis cov nyees khawm.
Rubber band exercise
Kev saib xyuas tshwj xeeb yuav tsum tau them rau pob taws kev tawm dag zog nrog cov hlua roj hmab. Koj tuaj yeem yuav nws ntawm lub tsev muag tshuaj. Cov kev tawm dag zog zoo li no txhim kho cov mob ntawm ligaments thiab cov leeg pob qij txha:
- Zaum hauv pem teb lossis ntawm lub rooj zaum, txuas ob txhais taw ua ke nrog cov hlua elastic. Muab lub pob taws ntawm ko taw, nthuav cov thom khwm, siv cov kev siv zog tsim nyog.
- Zaum hauv pem teb lossis ntawm lub rooj zaum, hla koj txhais taw ntawm pob taws thiab khi nrog ib daim kab xev. Tib lub sijhawm, lean ntawm lub pob taws, tom qab ntawd rov nthuav cov thom khwm rau ob sab.
Cov txheej txheem ntawm pob taws ua kom muaj zog no pab ua kom cov ligaments tsis muaj zog, tshwj tsis yog kev raug mob sib tsoo.
Pib kawm, koj tuaj yeem siv cov kev pabcuam ntawm tus kws qhia, tom qab ntawd, thaum koj paub cov chav kawm, ua rau koj tus kheej hauv tsev.
Yuav ua li cas thiaj paub pob taws tsis muaj zog?
Ib tus tsos mob ntawm pob taws tsis muaj zog yog qhov teeb meem me me tas li. Piv txwv li, ob txhais ceg feem ntau yog tucked thaum taug kev hauv heels, lub nplhaib thiab ntiv tes nruab nrab raug mob tom qab taug kev; Ligaments ncab tom qab dhia ua tsis tiav.
Ib qho pob taws uas tsis muaj zog sab nraud tuaj yeem tshwm sim nws tus kheej raws li hauv qab no: koj yuav tsum sawv ntsug ncaj, taw hip-dav sib nrug. Yog tias koj tuaj yeem pom tias yam tsawg kawg ib tus neeg mob ko taw poob rau hauv, qhov xaus qhia nws tus kheej - koj yuav tsum tau ntxiv dag zog rau pob taws.
Yog tias koj tau txais pob taws raug mob lossis pob qij txha, koj yuav tsum hnav khau tawv nrog orthopedic insoles lossis siv khau orthopedic tsim tshwj xeeb rau kev taug kev. Txhawm rau txhim kho pob taws kom nruj, koj yuav tsum hnav cov khau pob khau khiab siab zoo li kev ua si.
Nyob pob taws nrog kev noj haus
Nws yog ib qho tseem ceeb heev uas yuav tsum noj kom raug thiab haus tag nrho cov vitamins tsim nyog. Muaj cov lus pom zoo rau kev noj tshuaj thiab kev noj haus kom cov pob qij txha zoo. Nws yog ib qho tsim nyog yuav tau siv nyiaj nrog calcium thiab them nyiaj tshwj xeeb rau glucosamine, chondroitin thiab saturated fatty acids. Protein zaub mov yuav tsum yog qhov tseem ceeb. Nco ntsoov noj koj cov vitamins.
Lub tswv yim txhawm rau txhim kho koj pob taws
Koj yuav tsum tau sim taug kev thaum lub caij ntuj sov, tshwj xeeb tshaj yog nyob hauv hiav txwv. Nws yog qhov zoo rau taug kev barefoot ntawm pebbles. Qhov no tsim cov nyhuv zaws uas pab txhawb pob pob taws. Koj yuav tsum sim qee lub sijhawmtaug kev ntawm thom khwm. Piv txwv li, los ntawm chav tsev mus rau chav tsev. Dhia hlua ntau zaus, raws li qhov kev tawm dag zog no zoo kawg nkaus ntxiv dag zog rau pob taws. Cov kws tshaj lij qhia txog kev siv lub tshuab ntxhua khaub ncaws, uas tsis yog tsuas yog ntxiv dag zog rau kev sib koom ua ke, tab sis kuj txhim kho cov ntshav khiav thiab kev ua haujlwm ntawm cov kab mob hauv nruab nrog cev, tiv thaiv varicose leeg thiab txo qhov o. Yog li, nrog kev pab los ntawm ib tug massage lev, impressive tau tiav. Tsis tas li ntawd, qee cov kws tshaj lij qhia kom ntxiv dag zog rau cov pob qij txha raws li cov tswv yim ntawm kev ua yeeb yam masters. Tab sis, ntawm ib sab, nws yuav pab txhawb pob taws, ntawm qhov tod tes, nws tuaj yeem ua rau raug mob. Pob taws yuav tsum tau saib xyuas tshwj xeeb, vim tias ob txhais ceg noj qab nyob zoo yog qhov tseem ceeb rau tus khiav. Ua raws li cov lus qhia no thiab siv cov kev tawm dag zog yooj yim, koj tuaj yeem ua tiav cov txiaj ntsig zoo.
Results and reviews
Yog tias koj koom nrog kev kho lub cev ua haujlwm, koj tuaj yeem tso qhov kev sib koom ua ke. Lub hom phiaj tseem ceeb ntawm kev kho kev tawm dag zog yog txhawm rau ntxiv dag zog rau cov leeg nqaij, txhim kho cov ntshav ncig thiab nce elasticity ntawm ligaments.
Ib tus neeg mob nyob rau theem pib ntawm kev kho lub cev qoj ib ce yuav muaj kev tsis xis nyob, tab sis nrog arthrosis qhov no yog ib qho mob. Yog tias muaj mob hnyav, koj yuav tsum tsum tsis txhob tawm dag zog ib ntus.
LFK kev tawm dag zog rau pob taws, piv nrog kev kho mob nrog tshuaj, tsis xav tau kev nqis peev nyiaj txiag. Tab sis kev tawm dag zog ib txwm yog qhov tseem ceeb, thiab qhov no yuav tshwm sim tau pom zoo.
tseem ceeb tseem ceebkev kho mob - kev noj haus kev noj haus, uas, nrog rau gymnastics, fights arthrosis. Txhawm rau kho cov pob txha mos, tus neeg mob yuav tsum tau noj cov zaub mov cog thiab tsiaj txhu uas muaj collagen thiab proteins.
