Huong dan Phuc hoi Dau goi

1. Sun chep la gi?

Dau goi cua ban co hai mien sun hinh chu C goi la sun chep. Chung nam giua xuong dui va xuong chay.

Hay nghi chung nhu bo giam soc. Chung dem luc va chan, phan bo trong luong co the deu len khop va giup dau goi on dinh khi ban van dong.

Mot chi tiet quan trong: mep ngoai cua sun chep co mach mau nuoi va co the tu lanh. Phan ben trong hau nhu khong co mach mau, khien viec lanh thuong kho khan hon nhieu.

2. Chan thuong xay ra nhu the nao

Chan thuong sun chep thuong xay ra theo hai cach:

• Xoan hoac xoay dot ngot — thuong gap trong the thao khi chan dung yen nhung dau goi xoay. Dieu nay cung co the xay ra khi ngoi xom sau hoac dung len bat thuong.
• Mon dan theo thoi gian — khi chung ta gia di, sun chep yeu dan va de gay hon. Cac hoat dong hang ngay co the gay ra cac vet rach nho theo thoi gian, dac biet sau 40 tuoi.

Cac trieu chung thuong gap bao gom dau dau goi (dac biet khi xoan), sung, cung khop, cam giac dau goi "ket" hoac "khoa", va kho khan khi duoi thang chan hoan toan.

3. Phan do Chan thuong

Chan thuong sun chep duoc phan thanh ba do dua tren ket qua MRI:

• Do 1 (Nhe) — Vung ton thuong nho ben trong sun chep chua dat den be mat. Ban co the cam thay hoi cung nhung thuong khong dau dang ke. Khong can phau thuat.
• Do 2 (Trung binh) — Ton thuong rong hon nhung van chua rach hoan toan qua be mat. Co the gay dau khong thuong xuyen va hoi sung. Thuong duoc xu ly bang nghi ngoi va tap luyen phuc hoi.
• Do 3 (Nang) — Rach thuc su dat den be mat. Co the gay dau dang ke, sung, khoa dau goi, hoac dau goi khuy xuong. Co the can phau thuat tuy theo kieu rach va vi tri.

4. Khi nao Tap luyen An toan?

Tap luyen phuc hoi thuong an toan khi:

• Chan thuong da it nhat 2 tuan va sung cap tinh da giam
• Ban co the chiu trong luong len chan ma khong dau nang
• Bien do van dong cua dau goi dang phuc hoi
• Bac si hoac chuyen gia vat ly tri lieu da xac nhan la phu hop voi ban
• Ban bi chan thuong Do 1 hoac 2, hoac dang phuc hoi sau phau thuat voi su cho phep cua bac si

5. Khi nao can Gap Bac si

6. Tap luyen Giup ich nhu the nao

Nguyen tac chinh rat don gian: co bap khoe hon quanh dau goi giup giam ap luc len sun chep.

Co tu dau (phia truoc dui) la nhom co quan trong nhat de bao ve dau goi. Khi chung khoe, chung hap thu nhieu luc va chan hon, giam luc tac dong len sun chep. Nghien cuu lien tuc cho thay tang cuong co tu dau la yeu to quan trong nhat trong viec bao ve khop goi.

Co gap (phia sau dui) va co bap chan cung gop phan on dinh dau goi. Chuong trinh tang cuong toan dien giup toan bo khop hoat dong tot hon.

7. Giai thich cac Bai tap

Nang Chan Thang

Nam ngua. Gap dau goi chan lanh voi ban chan dat phang tren san. Giu chan bi thuong thang. Siet co tu dau, sau do nang chan len khoang 30-45 do. Giu vai giay, roi ha tu tu.

Tai sao hieu qua: Tang cuong co tu dau ma khong gap dau goi, dat ap luc toi thieu len sun chep. Day la mot trong nhung bai tap an toan nhat ngay ca trong giai doan phuc hoi som.

Ngoi Xom Dua Tuong

Dung voi lung ap sat tuong. Dat chan rong bang vai, cach tuong khoang nua met. Tu tu truot xuong cho den khi dau goi gap khoang 45-60 do. Giu tu the, roi truot len lai.

Tai sao hieu qua: Tang cuong co tu dau, co mong va co gap cung mot luc. Tuong ho tro va gioi han bien do van dong trong vung an toan.

8. Luu y khi Tap luyen

Quy tac ve Dau

• Kho chiu nhe (1-3/10) trong khi tap la binh thuong va chap nhan duoc
• Dau tren muc 4/10 nghia la dung lai hoac giam cuong do ngay
• Dau keo dai hon 2 gio sau khi tap nghia la buoi tap qua nang — giam lai lan sau

Quy tac Tang tien

• Tang thoi gian truoc cuong do — giu lau hon truoc khi tang so lan
• Tang so lan truoc suc can
• Tang khong qua 10% moi tuan
• Ngay nghi la mot phan cua chuong trinh, khong phai dau hieu cua su luoi bieng

Nhung dieu can Tranh

• Ngoi xom sau qua 90 do
• Hoat dong va cham manh (chay, nhay) trong giai doan phuc hoi som
• Dong tac xoan hoac xoay
• Tap khi dau nhoi hoac dau ket
• Quy truc tiep len dau goi bi chan thuong

Thoi quen Tot

• Khoi dong 5 phut truoc khi tap (di bo nhe la du)
• Chuom da 10-15 phut neu ban thay hoi sung sau khi tap
• Duy tri deu dan — buoi tap ngan hang ngay hieu qua hon buoi tap dai khong thuong xuyen
• Theo doi muc do dau — ung dung nay giup ban lam dieu do tu dong