{"id":2047,"date":"2024-07-19T10:36:13","date_gmt":"2024-07-19T03:36:13","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2047"},"modified":"2024-07-19T10:36:13","modified_gmt":"2024-07-19T03:36:13","slug":"nguyen-nhan-chay-bo-bi-dau-dau-goi-va-cach-phong-ngua","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/nguyen-nhan-chay-bo-bi-dau-dau-goi-va-cach-phong-ngua\/","title":{"rendered":"NGUY\u00caN NH\u00c2N CH\u1ea0Y B\u1ed8 B\u1eca \u0110AU \u0110\u1ea6U G\u1ed0I V\u00c0 C\u00c1CH PH\u00d2NG NG\u1eeaA"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, \u0111\u00f4i khi, vi\u1ec7c th\u1ef1c hi\u1ec7n ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1, trong \u0111\u00f3 \u0111au \u0111\u1ea7u g\u1ed1i l\u00e0 m\u1ed9t trong nh\u1eefng t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp luy\u1ec7n g\u1eb7p ph\u1ea3i. \u0110\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 g\u00e2y kh\u00f3 ch\u1ecbu m\u00e0 c\u00f2n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n c\u1ee7a h\u1ecd. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u v\u1ec1 nh\u1eefng nguy\u00ean nh\u00e2n ch\u1ea1y b\u1ed9 b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i v\u00e0 nh\u1eefng bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

1. Nh\u1eefng nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng ch\u1ea1y b\u1ed9 b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i<\/strong><\/h1>\n\n\n\n

Tho\u00e1i h\u00f3a kh\u1edbp g\u1ed1i<\/strong><\/p>\n\n\n\n

Tho\u00e1i h\u00f3a kh\u1edbp g\u1ed1i l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng t\u1ed5n th\u01b0\u01a1ng s\u1ee5n kh\u1edbp g\u1ed1i, k\u00e8m theo vi\u00eam nhi\u1ec5m v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng d\u1ecbch kh\u1edbp. \u0110\u00e2y l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean th\u1ef1c hi\u1ec7n ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng nh\u01b0 ch\u1ea1y b\u1ed9. Khi s\u1ee5n kh\u1edbp m\u1ea5t \u0111i, ch\u1ee9c n\u0103ng gi\u1ea3m ch\u1ea5n c\u1ee7a n\u00f3 gi\u1ea3m, l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng. Trong qu\u00e1 tr\u00ecnh ch\u1ea1y, \u00e1p l\u1ef1c n\u00e0y c\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9t ng\u1ed9t, g\u00e2y \u0111au v\u00e0 kh\u00f3 ch\u1ecbu \u1edf \u0111\u1ea7u g\u1ed1i. <\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Vi\u00eam bao ho\u1ea1t d\u1ecbch kh\u1edbp g\u1ed1i<\/strong><\/p>\n\n\n\n

T\u00ecnh tr\u1ea1ng vi\u00eam bao ho\u1ea1t d\u1ecbch \u1edf \u0111\u1ea7u g\u1ed1i l\u00e0 m\u1ed9t nguy\u00ean nh\u00e2n kh\u00e1c g\u00e2y ra t\u00ecnh tr\u1ea1ng ch\u1ea1y b\u1ed9 b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i. T\u00fai ch\u1ee9a d\u1ecbch \u1edf \u0111\u1ea7u g\u1ed1i tr\u1edf n\u00ean vi\u00eam, t\u0103ng k\u00edch th\u01b0\u1edbc v\u00e0 t\u1ea1o ra \u00e1p l\u1ef1c th\u00eam l\u00ean c\u00e1c c\u1ea5u tr\u00fac xung quanh. Khi ch\u1ea1y, c\u1ea3m gi\u00e1c s\u01b0ng v\u00e0 \u0111au t\u1eeb vi\u00eam nhi\u1ec5m c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng linh ho\u1ea1t v\u00e0 tho\u1ea3i m\u00e1i trong khi ch\u1ea1y. \u0110i\u1ec1u n\u00e0y th\u01b0\u1eddng xuy\u00ean d\u1eabn \u0111\u1ebfn vi\u1ec7c h\u1ea1n ch\u1ebf kh\u1ea3 n\u0103ng ch\u1ea1y b\u1ed9 v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u1ea3i nghi\u1ec7m t\u1eadp luy\u1ec7n c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y.<\/p>\n\n\n\n

Vi\u00eam g\u00e2n g\u1ed1i<\/strong><\/p>\n\n\n\n

Vi\u00eam g\u00e2n g\u1ed1i, \u0111\u1eb7c bi\u1ec7t l\u00e0 vi\u00eam g\u00e2n b\u00e1nh ch\u00e8, l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 kh\u00e1c c\u00f3 th\u1ec3 x\u1ea3y ra khi ch\u1ea1y b\u1ed9. Nh\u1eefng ch\u1ea1y kh\u00f4ng \u0111\u00fang c\u00e1ch, nh\u1eefng t\u0103ng \u0111\u1ed9 cao v\u00e0 \u00e1p l\u1ef1c \u0111\u1ed9t ng\u1ed9t l\u00ean g\u00e2n b\u00e1nh ch\u00e8 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 vi\u00eam nhi\u1ec5m. \u0110au \u1edf ph\u00eda tr\u01b0\u1edbc c\u1ee7a \u0111\u1ea7u g\u1ed1i th\u01b0\u1eddng l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a vi\u00eam g\u00e2n b\u00e1nh ch\u00e8 v\u00e0 n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c \u0111\u00fang c\u00e1ch, n\u00f3 c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t v\u1ea5n \u0111\u1ec1 l\u00e2u d\u00e0i \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y.<\/p>\n\n\n\n

R\u00e1ch s\u1ee5n ch\u00eam<\/strong><\/p>\n\n\n\n

S\u1ee5n ch\u00eam \u1edf \u0111\u1ea7u g\u1ed1i ch\u01a1i m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u1ea3m \u00e1p l\u1ef1c v\u00e0 ma s\u00e1t khi ch\u1ea1y. Tuy nhi\u00ean, nh\u1eefng l\u1ef1c t\u00e1c \u0111\u1ed9ng m\u1ea1nh t\u1eeb c\u00e1c tai n\u1ea1n ho\u1eb7c t\u00e9 ng\u00e3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn r\u1ea1n n\u1ee9t ho\u1eb7c r\u00e1ch s\u1ee5n ch\u00eam. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 g\u00e2y \u0111au \u0111\u1ea7u g\u1ed1i khi ch\u1ea1y, m\u00e0 c\u00f2n t\u1ea1o ra c\u1ea3m gi\u00e1c c\u1ee9ng kh\u1edbp v\u00e0 kh\u00f3 kh\u0103n khi th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c linh ho\u1ea1t. <\/p>\n\n\n\n

Ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i (Runner\u2019s knee)<\/strong><\/p>\n\n\n\n

Ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i hay c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi t\u00ean g\u1ecdi Runner\u2019s knee, l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. Khi c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i kh\u00f4ng \u0111\u1ee7 m\u1ea1nh m\u1ebd ho\u1eb7c kh\u00f4ng c\u00e2n \u0111\u1ed1i, x\u01b0\u01a1ng b\u00e1nh ch\u00e8 c\u00f3 th\u1ec3 di chuy\u1ec3n kh\u00f4ng \u0111\u00fang c\u00e1ch trong qu\u00e1 tr\u00ecnh ch\u1ea1y, g\u00e2y ch\u00e8n \u00e9p v\u00e0 \u00e1p l\u1ef1c l\u00ean \u0111\u1ea7u g\u1ed1i. \u0110i\u1ec1u n\u00e0y th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c \u1edf \u0111\u1ea7u g\u1ed1i, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau nh\u1eefng bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n\n\n\n

T\u1ed5n th\u01b0\u01a1ng d\u00e2y ch\u1eb1ng (ACL, PCL)<\/strong><\/p>\n\n\n\n

D\u00e2y ch\u1eb1ng ch\u00e9o tr\u01b0\u1edbc (ACL) v\u00e0 d\u00e2y ch\u1eb1ng ch\u00e9o sau (PCL) l\u00e0 hai c\u1ea5u tr\u00fac quan tr\u1ecdng trong vi\u1ec7c gi\u1eef cho \u0111\u1ea7u g\u1ed1i \u1ed5n \u0111\u1ecbnh trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9. Tuy nhi\u00ean, ch\u00fang th\u01b0\u1eddng d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng khi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u1ef1c hi\u1ec7n c\u00e1c c\u1eed \u0111\u1ed9ng v\u1eb7n ho\u1eb7c khi c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp v\u00e0o \u0111\u1ea7u g\u1ed1i. Nh\u1eefng t\u1ed5n th\u01b0\u01a1ng \u1edf d\u00e2y ch\u1eb1ng n\u00e0y kh\u00f4ng ch\u1ec9 g\u00e2y \u0111au \u0111\u1ea7u g\u1ed1i m\u00e0 c\u00f2n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t ch\u1ea1y c\u1ee7a ng\u01b0\u1eddi t\u1eadp.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Luy\u1ec7n t\u1eadp qu\u00e1 s\u1ee9c<\/strong><\/p>\n\n\n\n

M\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn g\u00e2y ch\u1ea1y b\u1ed9 b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i l\u00e0 vi\u1ec7c t\u0103ng \u0111\u1ed9t ng\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y ho\u1eb7c l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n. Khi \u00e1p l\u1ef1c l\u00ean \u0111\u1ea7u g\u1ed1i t\u0103ng l\u00ean \u0111\u1ed9t ng\u1ed9t, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 kh\u00f4ng k\u1ecbp th\u00edch nghi, d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi v\u00e0 \u0111au \u0111\u1ea7u g\u1ed1i sau m\u1ed7i bu\u1ed5i t\u1eadp. <\/p>\n\n\n\n

Th\u1eeba c\u00e2n, b\u00e9o ph\u00ec<\/strong><\/p>\n\n\n\n

Tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 qu\u00e1 l\u1edbn c\u00f3 th\u1ec3 t\u1ea1o ra \u00e1p l\u1ef1c qu\u00e1 l\u1edbn l\u00ean \u0111\u1ea7u g\u1ed1i, \u0111\u1eb7c bi\u1ec7t khi ch\u1ea1y b\u1ed9. S\u1ef1 ch\u00e8n \u00e9p n\u00e0y kh\u00f4ng ch\u1ec9 g\u00e2y \u0111au \u0111\u1ea7u g\u1ed1i m\u00e0 c\u00f2n t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 li\u00ean quan \u0111\u1ebfn kh\u1edbp g\u1ed1i. <\/p>\n\n\n\n

2. C\u00e1ch ph\u00f2ng ng\u1eeba t\u00ecnh tr\u1ea1ng ch\u1ea1y b\u1ed9 b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i<\/strong><\/h1>\n\n\n\n

Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch<\/strong><\/p>\n\n\n\n

H\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng ch\u1ea1y b\u1ed9 b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i b\u1eb1ng vi\u1ec7c th\u1ef1c hi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u00fang c\u00e1ch. Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u bu\u1ed5i t\u1eadp, h\u00e3y kh\u1edfi \u0111\u1ed9ng c\u01a1 th\u1ec3 v\u00e0 k\u00e9o c\u0103ng c\u01a1 m\u1ed9t c\u00e1ch k\u1ef9 l\u01b0\u1ee1ng \u0111\u1ec3 chu\u1ea9n b\u1ecb cho v\u1eadn \u0111\u1ed9ng. Gi\u1eef cho m\u0169i ch\u00e2n th\u1eb3ng v\u00e0 b\u00e0n ch\u00e2n ti\u1ebfp \u0111\u1ea5t c\u1ea3 b\u1eb1ng g\u00f3t v\u00e0 m\u0169i \u0111\u1ec3 tr\u00e1nh g\u00e2y \u00e1p l\u1ef1c l\u1edbn l\u00ean \u0111\u1ea7u g\u1ed1i. Tr\u00e1nh xoay ch\u00e2n qu\u00e1 m\u1ea1nh v\u00e0 ch\u1ea1y qu\u00e1 s\u1ee9c \u0111\u1ec3 ng\u0103n ch\u1eb7n c\u0103ng th\u1eb3ng v\u00e0 ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i.<\/p>\n\n\n\n

L\u1ef1a ch\u1ecdn gi\u00e0y ch\u1ea1y v\u1eeba v\u1eb7n<\/strong><\/p>\n\n\n\n

Ch\u1ecdn m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi \u0111\u00f4i ch\u00e2n v\u00e0 cung c\u1ea5p s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ea7n thi\u1ebft. \u0110\u1ea3m b\u1ea3o gi\u00e0y ch\u1ea1y kh\u00f4ng qu\u00e1 ch\u1eadt ho\u1eb7c qu\u00e1 r\u1ed9ng, \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng kh\u00f4ng tho\u1ea3i m\u00e1i khi ch\u1ea1y. Gi\u00e0y ch\u1ea1y v\u1eeba v\u1eb7n gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c v\u00e0 gi\u1eef cho b\u00e0n ch\u00e2n v\u00e0 \u0111\u1ea7u g\u1ed1i \u1ed5n \u0111\u1ecbnh trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Tham kh\u1ea3o chi ti\u1ebft c\u00e1c s\u1ea3n ph\u1ea9m gi\u00e0y ch\u1ea1y b\u1ed9 c\u1ee7a RUN TOGETHER t\u1ea1i \u0111\u00e2y: https:\/\/runtogether.vn\/collections\/all<\/p>\n\n\n\n

Th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc<\/strong><\/p>\n\n\n\n

B\u1ea3o \u0111\u1ea3m cung c\u1ea5p \u0111\u1ee7 dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong c\u00e1c nguy\u00ean t\u1ed1 quan tr\u1ecdng nh\u01b0 canxi, axit b\u00e9o omega-3, vitamin D, vitamin K, vitamin C v\u00e0 bioflavonoids. C\u00e2n nh\u1eafc s\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng ch\u1ee9a Chondroitin sulfate v\u00e0 Glucosamine \u0111\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 c\u01a1. H\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 ch\u1ea5t k\u00edch th\u00edch nh\u01b0 r\u01b0\u1ee3u bia v\u00e0 kh\u00f4ng h\u00fat thu\u1ed1c l\u00e1 \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u00e1i t\u1ea1o c\u01a1 b\u1ea3n c\u1ee7a x\u01b0\u01a1ng.<\/p>\n\n\n\n

L\u1eddi k\u1ebft<\/strong><\/h1>\n\n\n\n

Hy v\u1ecdng b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER \u0111\u00e3 cung c\u1ea5p cho b\u1ea1n nh\u1eefng th\u00f4n<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n. 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