Txhob cia cov kab mob no ua rau koj cov khaub ncaws khiav tsis zoo
Khiav yog ib qho uas yooj yim tshaj plaws kom nyob haum, tab sis nws kuj yog ib qho yooj yim los tsim ib qho kev raug mob. Kev mob ib ce, kev mob nkeeg, thiab kev raug mob yog ib yam tseem ceeb rau cov neeg tshiab, tab sis txawm tias cov runners tau tuaj yeem tuaj yeem ua rau muaj kev raug mob rau lub hauv siab, hauv siab, qij taws, thiab taw. Qhov kev cuam tshuam thiab kev nyuab siab ntawm kev khiav yog ib qho nyuaj ntawm cov leeg thiab pob qij txha, tshwj xeeb yog tias khiav yog koj kev ua si nkaus xwb.
Cov Kev Raug Mob Nkeeg Ntau Yam
Yog tias koj mob lub cev lossis mob, nws yuav yog ib qho ntawm cov hauv qab no.
- Pob Txha caj npab: Qhov no yog qhov feem ntau pob taws. Nws tshwm sim thaum muaj kev ncab thiab dua ntawm ligaments puag ncig lub pob taws sib koom.
- Cov leeg mob leeg: Cov pob txha tendonitis yog ib qhov kev raug mob rau cov neeg khiav dej num uas tshwm sim los ntawm kev thim nyiaj thiab muaj qhov mob nyob sab nraum ntawm pob taws. Yog tias qhov no tsis quav ntsej nws yuav ua rau koj muaj feem ntawm Achilles tendon rupture.
- Cov Kabmob : Cov neeg khiav dejnum feem ntau tsim ko taw blisters, kua dej ntim hauv cov tawv nqaij.
- Kev mob qog nqaij hlav roj ntsha tuaj lig (DOMS): Qhov mob ntawm cov leeg nqaij, mob tawv nqaij lossis mob hnyav 24 rau 48 teev tom qab mob qoj ib ce los sis ib qho kev qhia tshiab.
- Kaw Tseg : Lub puab tsaig (qhov ntxiv (adductor) rub tawm los yog ib yam kab mob tshwm sim thaum cov nqaij ntshiv ntawm lub puab tsaig muaj zog tshaj lawv cov kev txwv.
- Pob luj taws: Tus luj taws yog ib txoj kev loj hlob ntawm pob txha hauv qab ntawm pob taws uas muaj nqaij thiab lwm cov nqaij mos.
- Hamstring rub, rhuav, los yog lim : Hamstring raug mob hnyav heev ntawm cov neeg khiav dej num thiab muaj peev xwm ua tau los ntawm cov kab me me rau tag nro ntawm cov nqaij hauv qab ntawm tus ncej.
- Iliotibial Band Syndrome: Nws cov kev sib tw sib txhuam syndrome feem ntau tshwm sim hauv lub hauv caug mob uas feem ntau tau sab nraud sab nraud (sab nraud) ntawm lub hauv caug lossis qis dua.
- Nqaij Hlawv Nqaij Teeb Nqaij: Mob plab yog qhov mob siab heev, mob siab vim mob los ntawm cov nqaij ntshiv tsis muaj zog thiab ua rau cov nqaij tawv tsis khov. Nws yog zoo li, tab sis tsis zoo li qub, ib sab stitch .
- Cov Kev Kho Mob Thoob Teeb (Overtraining Syndrome) : Feem ntau tshwm sim hauv cov kis las uas tab tom xyaum rau kev sib tw lossis ib qho kev tshwm sim thiab cob qhia dhau lub cev kev muaj peev xwm rov kho.
- Patellofemoral mob syndrome : Lub sij hawm no feem ntau yog hais txog qhov mob nyob rau hauv thiab nyob ib puag ncig lub pob txha Nws tseem raug hu ua "khiav ntawm lub hauv caug."
- Piriformis Syndrome: Yog hais tias cov nqaij ntshiv piriform ua nruj los yog cramps nws tuaj yeem tso siab rau ntawm cov hlab ntsha sciatic thiab ua rau gluteal (los yog pob qhov rooj) mob los yog sciatica.
- Plantar fasciitis: Plantar fasciitis yog qhov ua rau mob siab tshaj plaws hauv qab ntawm pob taws thiab feem ntau txhais los ntawm qhov mob thaum thawj kauj ruam ntawm thaum sawv ntxov
- Mob nyhuv lossis mob nyhav nyhav: Cov nyhuv kub nyhiab tshwm sim thaum ib feem ntawm cov leeg ntawm cov ceg hauv qab (gastrocnemius los yog soleus) raug rho tawm ntawm cov pob txha. Nws zoo ib yam li cov pob txha pob txha pob txha, tab sis tshwm sim muaj ntau dua nyob sab nraub qaum.
- Hlaub splints : Qhov no yog ib qhov mob uas tshwm sim nyob rau hauv sab hauv ntawm sab ceg nrog tibia (lub pob txha ci). Hloov splints yog suav hais tias yog kev raug mob ntawm kev nyuab siab.
- Txuj ci thiab cov kab mob : Cov no yog cov kev raug mob hnyav uas txawv hauv qhov mob nyhav, tiam sis feem ntau ua rau mob, o, mob nqaij, thiab tsis muaj peev xwm txav thiab siv sib koom ua ke.
- Kev nyuab siab tawg: Kev nyuab siab ua rau pob txha muaj feem ntau ntawm kev siv thim rov qab los sis rov qab ua rau ib qho nyuaj.
- Tendinitis thiab ruptured tendon: Tendinitis yog ib qho kev mob ntawm cov leeg. Nws feem ntau tshwm sim los ntawm kev thuam, tab sis kuj tuaj yeem tshwm sim los ntawm qhov kev qoj yuam ua rau ua rau cov kua nqaij ntawm cov leeg nqaij. Cov kua muag tuaj yeem ua rau tsis muaj zog thiab o tuaj.
Tswv Yim Rau Kev Tiv Thaiv Kev Raug Mob Tom
Txawm hais tias koj txoj kev khiav hauj lwm, qhov zoo tshaj plaws tawm tswv yim tiv thaiv kev raug mob yog ua tib zoo saib xyuas cov lus ceeb toom ntawm kev raug mob.
Cov tswv yim ntxiv muaj xws li:
- Hnav koj lub khawm kom zoo : Koj yuav tsum muaj cov khau uas tsim nyog rau koj qhov kev taw qhia thiab qhov ze koj khiav. Lawv kuj yuav tsum tau ua kom haum raws li tsis txhob ua kom muaj hlwv los yog tswj koj txhais taw.
- Hloov cov khau raws li qhov tsim nyog : Cov khau khau yuav tsum hloov txhua 300 mus rau 500 mais. Tsuas yog muaj hnav rau sab laug thiab uppers, lawv poob lawv lub cushioning thiab kev txhawb nqa.
- Ua kom zoo : Siv ob peb feeb taug kev thiab maj mam dhia kom koj cov leeg thiab cov pob qij txha pob txha npaj txhij rau kev mob siab ntxiv.
- Hla ciav hlau : Kev khiav haujlwm yuav tsum tsis txhob yog koj daim ntawv qoj ib ce los yog koj overtrain koj cov leeg nqaij thiab las mees tus so, ua rau koj tsis txaus.
- Tawm tom qab dhia : Txawm tias ncab yuav ua rau kev raug mob yog qhov teeb meem los ntawm cov neeg tshawb nrhiav. Ua ntej dhaus hauv ncab muaj qhov pov thawj tsawg tshaj plaws ntawm kev pab cuam, thaum lub sij hawm dhau mus dhia lossis ncab raws li nws qhov kev ua ub no yuav pab tau koj yooj yim thiab ntau yam ntawm cov lus tsa suab.
- Tsis txhob cuam tshuam ntau dua : Lub sij hawm rov ua hauj lwm tseem ceeb heev kom koj tau txais txiaj ntsig ntawm koj cov kev ua haujlwm, thaum qaug zog yuav ua rau koj txoj kev pheej hmoo raug mob.
- Ua raws li txoj cai ntawm 10 feem pua : Tsis txhob nce koj tus nrug khiav li ntawm 10 feem pua ntawm ib lub lim tiam.
> Source:
> Gallo RA, Plakke M, Silvis ML. Feem Ntau Cov Kev Raug Mob ntawm Cov Ntev Ntev Cov Ntev. Kev Ua Si Kev Noj Qab Haus Huv: Kev Zov Me Nyuam Ntau . 2012; 4 (6): 485-495. doi: 10.1177 / 1941738112445871.