Gel ice packs muab kev kho mob khaub thuas, uas yog pab txo kev o thiab o tuaj. Xwb, cov pob mob khaub thuas no tuaj yeem pab txo cov tsos mob ntawm cov kab tsuag, qhov dej, nqaij hlav, thiab tendinitis, raws li PainScience. Tab sis gel pob ntim khoom yuav ua tau pricey - thiab, yog li, tsis yog ib qho zoo xaiv rau tus neeg siv khoom noj khoom haus. Txuag koj cov nyiaj khwv tau los thiab ua rau koj lub hnab ntim cov dej khov rau deb tsawg dua li koj tuaj yeem yuav tau lawv.
Cov txheej txheem yuav siv sij hawm li tsib feeb los yog luv dua thiab yuav tsum muaj khoom siv tsawg heev.
Yam Koj Xav Tau
Ua kom koj cov dej khov hauv cov dej khov, sib sau ob peb khoom uas koj muaj feem ntau hauv tsev. Koj yuav tsum tau:
- Rubbing cawv
- Dej
- Ob lub hnab ntim khoom
Ua rau lub pob dej pob
Cia li ua raws li ob peb kauj ruam yooj yim los tsim cov nab kuab:
- Sib tov ua ke ob seem dej thiab ib tshooj muab cawv rau hauv ib qho ntawm lub hnab ntim khov. Kaw kom nruj.
- Siv ob lub hnab ntim ob lub hnab kom ob npaug rau koj cov dej sib tov, yog li muaj feem tsawg ntawm cov pa txav.
- Khaws cov pob kom txog thaum cov dej cawv thiab dej tuaj. Qhov sib tov yuav tsum tau slushy, yam uas tsis muaj freezing khoom.
Siv koj lub pob dej khov tshiab rau qhov chaw ntawm cov khw muag khoom-khw muag khoom noj. Lawv zoo heev rau kev raug mob ntawm kev lag luam tab sis ua hauj lwm cia li khaws cov khoom noj txias txias hauv ib lub npov lossis noj txias dua.
Lub tswv yim
- Ua ntau yam ntau thiab tsawg rau kev siv sib txawv. Cov hnab ntim hnyav ua rau cov dej khov nab loj loj thiab nqa me ntsis chaw.
- Muab ob peb tee dej ntawm cov khoom noj rau lub hnab ua ntej koj khov nws los tsim cov dej khov muaj xim. Qhov no yuav pab qhia nws raws li cov khoom tsis yog khoom noj.
- Cov dej khov no tuaj yeem rov siv dua. Cia li rov qab cia kom txog thaum lawv hnav.
Tsis txhob muaj cov kabmob tsis zoo
Cov kev pabcuam thaum xub thawj RICE -rest, ice, compression, thiab nce - tau ua tus qauv pab thawj xyoo rau xyoo thiab feem ntau siv rau kis las thiab lwm yam kev raug mob.
Thiab thaum muaj dej khov pom tau rau kom txo qhov mob thiab mob, nws tseem ceeb heev uas yuav tsum siv cov nab kuab kom zoo kom tsis txhob raug ntxiv lawm.
Txhim khu ntawm cov kev ua yuam kev no thaum siv koj cov kua nplaum ua kua hauv tsev:
- Icing kev raug mob ntev dhau lawm : Vim hais tias cov dej khov khov ntawm cov hlab ntsha, nws tuaj yeem txo cov ntshav ntws mus rau thaj tsam raug mob thiab qeeb tus txheej txheem kho kom zoo. Siv cov pob khov nab kuas kom tsis pub ntev tshaj 10 feeb ib zaug.
- Siv cov dej khov mus rau daim tawv nqaij : Muab cov khoom ua si tsis zoo, cov dej khov kuj yuav ua rau cov tshuaj tsw qab thiab ua rau cov tawv nqaij ntawm daim tawv nqaij. Xaws ntaub npog rau koj cov dej khov gel - mus rau nruab nrab ntawm cov pob khov nab thiab koj cov tawv nqaij-yuav pab tau kom tsis txhob raug mob.
- Tsis txhob tsa qhov raug mob : Nco ntsoov "E" hauv RICE. Yog tias koj siv koj lub pob khoom ntim rau ib qho kev raug mob, ua kom lub cev txuam nrog yog ua tau.
- Tsis txhob so koj qhov kev raug mob thaum uas ua kom pom: Paub meej, ua rau koj cov dej khov nab loj tom tsev yuav siv li ob peb feeb. Tab sis koj yuav tsum tau so kom txaus rau koj qhov kev raug mob kom zoo. Nco ntsoov nrog ib tus kws kho mob lossis nrhiav kev pab kho mob yog tias qhov mob tsis ploj los sis qhov kev raug mob tsis zoo nyob rau hauv ib hnub los yog ob.