{"id":281523,"date":"2025-01-19T11:10:00","date_gmt":"2025-01-19T04:10:00","guid":{"rendered":"https:\/\/clients-previewhub.com\/hoanmy_wp\/luu-y-va-han-che-gay-xuong-khi-choi-the-thao\/"},"modified":"2025-11-08T10:30:48","modified_gmt":"2025-11-08T03:30:48","slug":"luu-y-va-han-che-gay-xuong-khi-choi-the-thao","status":"publish","type":"post","link":"https:\/\/clients-previewhub.com\/hoanmy_wp\/luu-y-va-han-che-gay-xuong-khi-choi-the-thao\/","title":{"rendered":"L\u01b0u \u00fd v\u00e0 h\u1ea1n ch\u1ebf g\u00e3y x\u01b0\u01a1ng khi ch\u01a1i th\u1ec3 thao"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>G\u00e3y x\u01b0\u01a1ng khi ch\u01a1i th\u1ec3 thao<\/strong> l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i ch\u1ea5n th\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn nh\u1ea5t, \u0111\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean tham gia c\u00e1c m\u00f4n th\u1ec3 thao c\u01b0\u1eddng \u0111\u1ed9 cao. Tuy nhi\u00ean, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u nguy c\u01a1 n\u00e0y n\u1ebfu bi\u1ebft c\u00e1ch ph\u00f2ng tr\u00e1nh v\u00e0 duy tr\u00ec th\u00f3i quen t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c bi\u1ec7n ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 h\u1ea1n ch\u1ebf g\u00e3y x\u01b0\u01a1ng khi ch\u01a1i th\u1ec3 thao.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">T\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c ph\u00f2ng ng\u1eeba g\u00e3y x\u01b0\u01a1ng ch\u01a1i th\u1ec3 thao<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">G\u00e3y x\u01b0\u01a1ng c\u00f3 th\u1ec3 x\u1ea3y ra do va ch\u1ea1m m\u1ea1nh, t\u00e9 ng\u00e3 ho\u1eb7c t\u1eadp luy\u1ec7n sai k\u1ef9 thu\u1eadt. C\u00e1c m\u00f4n th\u1ec3 thao nh\u01b0 b\u00f3ng \u0111\u00e1, b\u00f3ng r\u1ed5, tr\u01b0\u1ee3t tuy\u1ebft ho\u1eb7c leo n\u00fai th\u01b0\u1eddng c\u00f3 nguy c\u01a1 cao g\u00e2y ch\u1ea5n th\u01b0\u01a1ng x\u01b0\u01a1ng. Vi\u1ec7c ph\u00f2ng ng\u1eeba g\u00e3y x\u01b0\u01a1ng kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/hoanmy.com\/wp-content\/uploads\/2025\/01\/12.png\" alt=\"\" class=\"wp-image-172291\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e1ch h\u1ea1n ch\u1ebf g\u00e3y x\u01b0\u01a1ng khi ch\u01a1i th\u1ec3 thao<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u1ea1i sao quan tr\u1ecdng?: Kh\u1edfi \u0111\u1ed9ng gi\u00fap l\u00e0m n\u00f3ng c\u01a1 th\u1ec3, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ebfn c\u01a1 v\u00e0 x\u01b0\u01a1ng, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n\n\n\n<li>C\u00e1ch th\u1ef1c hi\u1ec7n:<ul><li>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u01b0 ch\u1ea1y b\u01b0\u1edbc nh\u1ecf, n\u00e2ng cao \u0111\u00f9i.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>K\u00e9o gi\u00e3n c\u01a1 v\u00e0 xoay kh\u1edbp \u0111\u1ec3 t\u0103ng t\u00ednh linh ho\u1ea1t.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">S\u1eed d\u1ee5ng thi\u1ebft b\u1ecb b\u1ea3o h\u1ed9<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u1ea7m quan tr\u1ecdng: Thi\u1ebft b\u1ecb b\u1ea3o h\u1ed9 gi\u00fap gi\u1ea3m t\u00e1c \u0111\u1ed9ng m\u1ea1nh l\u00ean c\u01a1 th\u1ec3, b\u1ea3o v\u1ec7 x\u01b0\u01a1ng v\u00e0 kh\u1edbp.<\/li>\n\n\n\n<li>V\u00ed d\u1ee5:<ul><li>M\u0169 b\u1ea3o hi\u1ec3m trong \u0111\u1ea1p xe.<\/li><\/ul><ul><li>Gi\u00e0y th\u1ec3 thao ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng m\u00f4n ch\u01a1i.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Mi\u1ebfng \u0111\u1ec7m b\u1ea3o v\u1ec7 \u0111\u1ea7u g\u1ed1i v\u00e0 khu\u1ef7u tay.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">T\u1eadp luy\u1ec7n k\u1ef9 thu\u1eadt ch\u00ednh x\u00e1c<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nguy\u00ean nh\u00e2n g\u00e3y x\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn: T\u1eadp luy\u1ec7n sai k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng.<\/li>\n\n\n\n<li>Gi\u1ea3i ph\u00e1p:<ul><li>H\u1ecdc k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n t\u1eeb hu\u1ea5n luy\u1ec7n vi\u00ean ho\u1eb7c ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c t\u1eeb t\u1eeb tr\u01b0\u1edbc khi t\u0103ng c\u01b0\u1eddng \u0111\u1ed9.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">&nbsp;X\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e1nh qu\u00e1 t\u1ea3i: T\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c l\u00e0m t\u0103ng nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng do m\u1ecfi (stress fracture)<\/li>\n\n\n\n<li>C\u00e1ch th\u1ef1c hi\u1ec7n:<ul><li>Xen k\u1ebd ng\u00e0y t\u1eadp n\u1eb7ng v\u00e0 ng\u00e0y t\u1eadp nh\u1eb9.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Ngh\u1ec9 ng\u01a1i \u0111\u1ee7 \u0111\u1ec3 c\u01a1 v\u00e0 x\u01b0\u01a1ng h\u1ed3i ph\u1ee5c.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng<strong><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dinh d\u01b0\u1ee1ng:<ul><li>B\u1ed5 sung canxi v\u00e0 vitamin D \u0111\u1ec3 x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe.<\/li><\/ul><ul><li>Th\u1ef1c ph\u1ea9m gi\u00e0u canxi: S\u1eefa, ph\u00f4 mai, c\u00e1 m\u00f2i, c\u1ea3i b\u00f3 x\u00f4i.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Ngu\u1ed3n vitamin D: C\u00e1 h\u1ed3i, l\u00f2ng \u0111\u1ecf tr\u1ee9ng, ho\u1eb7c \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>V\u1eadn \u0111\u1ed9ng:<ul><li>C\u00e1c b\u00e0i t\u1eadp ch\u1ecbu l\u1ef1c nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9 ho\u1eb7c nh\u1ea3y d\u00e2y.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>T\u1eadp yoga ho\u1eb7c pilates \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">C\u1ea3i thi\u1ec7n m\u00f4i tr\u01b0\u1eddng ch\u01a1i th\u1ec3 thao<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ki\u1ec3m tra an to\u00e0n: \u0110\u1ea3m b\u1ea3o s\u00e2n ch\u01a1i kh\u00f4ng c\u00f3 v\u1eadt c\u1ea3n, b\u1ec1 m\u1eb7t kh\u00f4ng tr\u01a1n tr\u01b0\u1ee3t.<\/li>\n\n\n\n<li>Trang b\u1ecb d\u1ee5ng c\u1ee5 \u0111\u00fang chu\u1ea9n: D\u1ee5ng c\u1ee5 ch\u01a1i th\u1ec3 thao ph\u1ea3i \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 ph\u00f9 h\u1ee3p.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">&nbsp;Nghe theo c\u01a1 th\u1ec3<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u1eebng l\u1ea1i khi c\u1ea7n: Kh\u00f4ng c\u1ed1 ti\u1ebfp t\u1ee5c khi c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c kh\u00f3 ch\u1ecbu.<\/li>\n\n\n\n<li>Tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129: N\u1ebfu g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng nh\u1eb9, h\u00e3y ki\u1ec3m tra \u0111\u1ec3 tr\u00e1nh h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">T\u1ea7m so\u00e1t s\u1ee9c kh\u1ecfe \u0111\u1ecbnh k\u1ef3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">&nbsp;Ki\u1ec3m tra m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u1ea7m quan tr\u1ecdng: Ph\u00e1t hi\u1ec7n s\u1edbm t\u00ecnh tr\u1ea1ng lo\u00e3ng x\u01b0\u01a1ng ho\u1eb7c m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng th\u1ea5p \u0111\u1ec3 c\u00f3 bi\u1ec7n ph\u00e1p can thi\u1ec7p k\u1ecbp th\u1eddi.<\/li>\n\n\n\n<li>Ph\u01b0\u01a1ng ph\u00e1p:<ul><li>\u0110o m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng (DEXA scan) \u0111\u1ecbnh k\u1ef3.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Ki\u1ec3m tra n\u1ed3ng \u0111\u1ed9 canxi v\u00e0 vitamin D qua x\u00e9t nghi\u1ec7m m\u00e1u.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Ch\u0103m s\u00f3c ph\u1ee5c h\u1ed3i<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch:<ul><li>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng sau bu\u1ed5i t\u1eadp \u0111\u1ec3 gi\u1ea3m c\u0103ng c\u01a1.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>\u00c1p d\u1ee5ng li\u1ec7u ph\u00e1p ch\u01b0\u1eddm l\u1ea1nh n\u1ebfu c\u00f3 d\u1ea5u hi\u1ec7u \u0111au ho\u1eb7c s\u01b0ng.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/hoanmy.com\/wp-content\/uploads\/2025\/01\/32.png\" alt=\"\" class=\"wp-image-172290\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c ph\u00f2ng ng\u1eeba g\u00e3y x\u01b0\u01a1ng ch\u01a1i th\u1ec3 thao<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng: H\u1ea1n ch\u1ebf c\u00e1c ch\u1ea5n th\u01b0\u01a1ng nh\u01b0 g\u00e3y x\u01b0\u01a1ng, tr\u1eadt kh\u1edbp ho\u1eb7c \u0111\u1ee9t d\u00e2y ch\u1eb1ng.<\/li>\n\n\n\n<li>N\u00e2ng cao hi\u1ec7u su\u1ea5t th\u1ec3 thao: M\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c nhanh nh\u1eb9n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/li>\n\n\n\n<li>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3: Gi\u1ea3m nguy c\u01a1 c\u00e1c b\u1ec7nh l\u00fd li\u00ean quan \u0111\u1ebfn x\u01b0\u01a1ng nh\u01b0 lo\u00e3ng x\u01b0\u01a1ng ho\u1eb7c vi\u00eam kh\u1edbp.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/hoanmy.com\/wp-content\/uploads\/2025\/01\/14.png\" alt=\"\" class=\"wp-image-172289\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ph\u00f2ng ng\u1eeba <strong>g\u00e3y x\u01b0\u01a1ng khi ch\u01a1i th\u1ec3 thao<\/strong> kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n m\u00e0 c\u00f2n t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 ph\u00e1t huy t\u1ed1i \u0111a ti\u1ec1m n\u0103ng trong th\u1ec3 thao. H\u00e3y lu\u00f4n ch\u00fa tr\u1ecdng \u0111\u1ebfn vi\u1ec7c kh\u1edfi \u0111\u1ed9ng, s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb b\u1ea3o h\u1ed9, t\u1eadp luy\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, v\u00e0 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 lu\u00f4n trong tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t. \u0110\u1eebng qu\u00ean t\u1ea7m so\u00e1t s\u1ee9c kh\u1ecfe \u0111\u1ecbnh k\u1ef3 \u0111\u1ec3 ph\u00e1t hi\u1ec7n s\u1edbm c\u00e1c v\u1ea5n \u0111\u1ec1 ti\u1ec1m \u1ea9n v\u00e0 b\u1ea3o v\u1ec7 b\u1ea3n th\u00e2n kh\u1ecfi nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">BS. L\u00ea Ho\u00e0ng Minh Qu\u00e2n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00e3y x\u01b0\u01a1ng khi ch\u01a1i th\u1ec3 thao l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i ch\u1ea5n th\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn nh\u1ea5t, \u0111\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean tham gia c\u00e1c m\u00f4n th\u1ec3 thao c\u01b0\u1eddng \u0111\u1ed9 cao. Tuy nhi\u00ean, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u nguy c\u01a1 n\u00e0y n\u1ebfu bi\u1ebft c\u00e1ch ph\u00f2ng tr\u00e1nh v\u00e0 duy tr\u00ec th\u00f3i quen [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1516],"tags":[],"class_list":["post-281523","post","type-post","status-publish","format-standard","hentry","category-trung-tam-chan-thuong-chinh-hinh-cot-song-hoan-my___vi"],"acf":[],"_links":{"self":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/281523","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/comments?post=281523"}],"version-history":[{"count":1,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/281523\/revisions"}],"predecessor-version":[{"id":296958,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/281523\/revisions\/296958"}],"wp:attachment":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/media?parent=281523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/categories?post=281523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/tags?post=281523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}