Pob Tawb Rehabilitation Training Program
Sau ntawv
1. Zam txhob mob: Yog tias qhov mob pom tseeb tshwm sim thaum lub sij hawm kev cob qhia, nres kev cob qhia tam sim ntawd thiab rov ntsuam xyuas dua.
2. Ua raws li tus kws kho mob cov lus qhia thaum lub sij hawm kho mob tom qab mob pob txha thiab ligament kua muag. Thiab ua cov kev cob qhia cuam tshuam raws li kev nyab xeeb kom tsis txhob raug mob thib ob.
3. Kev cob qhia zaus yuav tsum tsis txhob siab dhau, 3-4 zaug hauv ib lub lis piam, thiab nws raug nquahu kom ua txhua hnub.
4. Txo qhov mob: Siv dej khov tom qab kev cob qhia ( qhwv cov pob khov nab kuab kom tsis txhob muaj frostbite).
Kev cob qhia muaj zog
1. Lub hom phiaj tseem ceeb
Ntxiv dag zog rau pob qij txha, txhim kho lub zog ntawm peroneus longus thiab cov nqaij mos luv, tibialis anterior cov leeg, cov leeg nqaij soleus thiab cov leeg nqaij gastrocnemius. Nyob rau tib lub sijhawm, muab cov kev qhia ua haujlwm thiab kev ua haujlwm zoo los txhim kho kev ruaj ntseg zoo.
(1) Kev cob qhia Elastic band tsis kam: suav nrog plaub cov lus qhia: inversion, eversion, dorsiflexion, thiab plantar flexion, 15-20 zaug ib txheej, 3-4 teeb. Nruab nrab tsis kam, tswj eccentric contraction.
(2) Heel Raises: tsa pob taws ntawm ib lossis ob txhais taw ntawm ntug ntawm ib kauj ruam, 15 zaug ib txheej, 3-4 teeb. Tswj qhov ntau ntawm kev txav thiab ceev. Nres tam sim ntawd yog tias muaj ib qho snapping lossis mob
Ib leeg- ceg deadlift: Sawv ntawm ib ceg thiab lean nrog lub dumbbell ntawm tes, ua kom koj lub cev ruaj khov. Qhov no ntxiv dag zog rau kev tswj hwm ntawm gluteus thiab pob qij txha.
Sideways: Tswj kev tsaws kev ruaj ntseg thaum lub sij hawm lateral step (simulating nres tam sim ntawd thiab hloov kev taw qhia thaum lub sij hawm txav). Cov kauj ruam tom ntej tuaj yeem hloov mus rau kab pheeb ces kaum rau pem hauv ntej lossis kab pheeb ces kaum rov qab.
Cim npe nrov: Tuam Tshoj ceg pob luj taws txhawb nqa, Tuam Tshoj ceg pob luj taws pab manufacturers, lwm tus neeg, Hoobkas
