Yuav Tiv Thaiv Kev Tiv Thaiv Thaum Tshav Kub Heat Thiab Kev Mob Mob Thaum Tshav Kub Kub
Thaum tshav kub kub hnyiab yog mob nqaij ntshiv heev uas tshwm sim ntawm caj npab, ceg, lossis plab uas feem ntau tshwm sim tom qab ob peb xuab moos ntawm kev ua pa hauv tshav kub. Ntxiv nrog rau leeg leeg, lwm cov tsos mob ntawm cov thim kub tuaj yeem muaj xws li tsaus muag, kiv taub hau, tsis muaj zog, thiab ntau heev tawm hws.
Feem ntau tus neeg kis las raug mob los ntawm tshav kub kub tom qab ob peb xuab moos ntawm kev tawm dag zog thiab ntau dhau hws uas ua rau lub cev qhuav dej .
Dab Tsi Ua Kom Yias Hlav Heev?
Qhov ua tsis ncaj rau lub tshav kub yog tsis paub, tab sis cov kev xav tau tshaj plaws yog:
- Hloov cov leeg tswj kev tswjhwm (neuromuscular)
- Lub cev qhuav dej
- Electrolyte depletion
- Kev kub ntxhov
- Nqaij qaug zog
- Ua ib qho tshiab
Cov leeg khaus muaj feem ntau thaum lub sijhawm ua haujlwm hauv lub tshav kub vim hais tias hws muaj cov kua dej thiab tshuaj electrolyte (ntsev, potassium, magnesium thiab calcium). Thaum cov kev pabcuam no, tshwjxeeb yog ntsev , yog poob rau qee feem ntau vim qaub hla ntau, qhov tshwm sim ntawm tshav kub tuaj ntxiv.
Kuj pom: Hyponatremia | Dej Intoxication
Thaum tag nrho cov kev xav no tau kawm, cov neeg tshawb nrhiav tau pom ntau qhov tseeb tias "hloov kho paj hlwb" hloov tau yog tus thawj xibfwb txoj kev noj qab haus huv uas ua rau lub cev muaj zog ntawm cov nqaij ntshiv (EAMC). Txoj kev tswj tus kheej lub cev muaj feem xyuam nrog cov nqaij leeg thiab ua rau muaj kev cuam tshuam ntawm cov leeg sib koom tes thiab kev tswj hwm.
Kho Mob Thaum Tshav Kub Kub
Thaum koj paub txog cov tsos mob ntawm tus mob khaub thuas, ua raws li nram qab no:
- Tso tseg, thiab zaum ntsiag to hauv qhov chaw txias.
- Haus dej haus nrog cov electrolytes (koj tuaj yeem ua rau koj muaj cov tshuaj sodium raws li 1/4 teaspoon table ntsev rau hauv quart dej).
- Maj mam ncab thiab zaws cov nqaij ntshiv.
- Tuav txoj hauv kev ncav kom ncav mus txog thaum lub txaj muag nres.
- Nrhiav kev kho mob rau cov cua sov tuaj yog tias lawv tsis tuaj yeem tso rau hauv 1 teev.
Tiv Thaiv Thaum Tshav Kub Heev
Ua raws li cov lus qhia no kom txo koj txoj kev pheej hmoo ntawm kev tsim kom sov hlav:
- Yog tias koj mus rau hauv cov huab cua kub, nws tseem ceeb heev rau kev koom tes rau lub cua sov rau li ib lub lim piam ua ntej pib ua hauj lwm khaus. Qhov no cia koj lub cev maj mam hloov mus rau lub tshav kub.
- Hydrate zoo ua ntej thiab thaum siv lub cev thiab hloov cov kua roj electrolytes xws li sodium, potassium thiab magnesium nrog zaub mov lossis dej haus (haus 16 mus 20 oz / teev).
- Tsis txhob qoj ib ce thaum lub sij hawm kub kub tshaj plaws ntawm hnub; cob qhia kom ze rau hnub tuaj lossis hnub poob.
- Hnav lub teeb, xoob khaub ncaws, yog li hws tau tuaj yeem ua tau qhuav. Zoo dua, ua lag luam nyob hauv qee lub khaub ncaws uas ntub dej noo ntawm koj cov tawv nqaij mus rau sab txheej txheej ntawm cov khaub ncaws uas nws muaj peev xwm yaj tau yooj yim dua. Hom ntsej muag zoo li CoolMax®, Drymax®, Smartwool lossis polypropylene muaj tag nrho cov cuab yeej no.
- Siv tshuaj pleev thaiv hnub los tiv thaiv sunburn, uas yuav txo tau qhov tawv nqaij kom muaj peev xwm txias nws tus kheej.
- Looj ib lub kaus mom nrog ib lub brim.
- Yog tias koj xav tias koj lub peev xwm pib ua kom tsis muaj zog, tshem tawm kev ua ub no thiab nrhiav kom tau ib qho chaw txias txias.
- Tsis txhob haus dej haus cawv lossis haus caffeine ua ntej qoj ib ce vim tias lawv nce lub cev qhuav dej.
- Nco ntsoov tias, nws yooj yim dua kom tsis txhob muaj cov kab mob hauv tshav kub dua li mus kho nws thaum mob tshwm sim.
Tiv Thaiv Cov Nqa Mus Mus Ntsia
Txog thaum peb kawm paub tseeb tias yog vim li cas ntawm cov leeg leeg, nws yuav tsis yooj yim hais nrog kev ntseeg siab txog kev tiv thaiv lawv. Txawm li cas los xij, cov tswv yim no tau pom zoo los ntawm cov kws txawj thiab cov kis las sib tw:
- Ua kom muaj zog thiab tsis txhob muaj mob nkeeg
- Tawm nris txhua zaus tom qab exercise
- Sov ua ntej exercise
- Ncab cov nyuj qus: Nyob hauv ib qho chaw nres tsheb nrawm nrog ob txhais taw taw tes rau pem hauv ntej, ncaj nraim ntawm nram qab ceg.
- Ncab ntawm cov leeg mob caj pas: Zaum nrog ib ceg ceg thiab lwm txoj kev ncaj tawm, ko taw upright thiab cov ntiv taw thiab pob taws. Lean rau pem hauv ntej me ntsis, kov ko taw ntawm straightened ceg. (Rov nrog cov ceg txheem lus dua.)
- Ncab cov quadriceps cov leeg: Thaum sawv ntsug, puag saum taw ntawm txhais tes thiab zoo maj mam rub pob taws mus rau pob tw. (Rov nrog cov ceg txheem lus dua.)
Feem ntau cov leeg qej tsis loj heev. Yog tias koj cov leeg tho mob hnyav heev, nquag, tsis tu ncua lossis txhawj txog, mus ntsib koj tus kws kho mob.
> Qhov chaw:
> Ua rau qoj ib ce nrog cov leeg mob (EAMC) - hloov kho tus mob neuromuscular, dehydration lossis electrolyte depletion? MP Schwellnus. British Journal of Sports Medicine 2009; 43: 401-408.
> Nqaij Cramp. Cov koom haum American Orthopedic rau cov tshuaj ua si. http://orthoinfo.aaos.org/topic.cfm?topic=A00200.