Theo th\u00f4ng tin \u0111\u0103ng tr\u00ean trang health, \u0111au \u1ed1ng ch\u00e2n (shin splints) l\u00e0 t\u00ecnh tr\u1ea1ng \u0111au d\u1ecdc theo m\u1eb7t trong ho\u1eb7c m\u1eb7t tr\u01b0\u1edbc x\u01b0\u01a1ng ch\u00e0y \u2013 x\u01b0\u01a1ng l\u1edbn \u1edf c\u1eb3ng ch\u00e2n. C\u01a1n \u0111au c\u00f3 th\u1ec3 \u00e2m \u1ec9, nh\u00f3i bu\u1ed1t ho\u1eb7c t\u0103ng d\u1ea7n khi v\u1eadn \u0111\u1ed9ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea1y b\u1ed9<\/a>, nh\u1ea3y ho\u1eb7c \u0111i b\u1ed9<\/a> \u0111\u01b0\u1eddng d\u00e0i.<\/p>\n

\n N\u1ed8I DUNG:\n <\/div>\n

1. \u0110au \u1ed1ng ch\u00e2n l\u00e0 g\u00ec v\u00e0 v\u00ec sao d\u1ec5 g\u1eb7p?<\/a><\/li>\n
2. Nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au \u1ed1ng ch\u00e2n<\/a><\/li>\n
3. C\u00e1c b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au \u1ed1ng ch\u00e2n<\/a><\/li>\n
4. Khi n\u00e0o c\u1ea7n \u0111i kh\u00e1m?<\/a><\/li>\n<\/ul>\n<\/div>\n
Nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn bao g\u1ed3m:<\/p>\n
- Mang gi\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p, thi\u1ebfu h\u1ed7 tr\u1ee3 v\u00f2m b\u00e0n ch\u00e2n…<\/li>\n<\/ul>\n
  Tuy nhi\u00ean, \u0111a s\u1ed1 tr\u01b0\u1eddng h\u1ee3p \u0111au \u1ed1ng ch\u00e2n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p, k\u1ebft h\u1ee3p ngh\u1ec9 ng\u01a1i v\u00e0 ch\u0103m s\u00f3c \u0111\u00fang c\u00e1ch.<\/p>\n
  2. Nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au \u1ed1ng ch\u00e2n<\/strong><\/h2>\n
  Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u, c\u1ea7n ghi nh\u1edb m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc quan tr\u1ecdng:<\/p>\n
  \n
  T\u1eadp nh\u1eb9 nh\u00e0ng, kh\u00f4ng g\u00e2y \u0111au t\u0103ng l\u00ean.<\/li>\n
  \u01afu ti\u00ean k\u00e9o gi\u00e3n v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1, kh\u00f4ng t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao.<\/li>\n
  K\u1ebft h\u1ee3p ngh\u1ec9 ng\u01a1i,<\/a> ch\u01b0\u1eddm \u0111\u00e1 trong giai \u0111o\u1ea1n c\u1ea5p.<\/li>\n
  N\u1ebfu \u0111au k\u00e9o d\u00e0i ho\u1eb7c n\u1eb7ng h\u01a1n, c\u1ea7n \u0111i kh\u00e1m b\u00e1c s\u0129…<\/li>\n<\/ul>\n
  3. C\u00e1c b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au \u1ed1ng ch\u00e2n<\/strong><\/h2>\n
  3.1. Gi\u00e3n c\u01a1 b\u1eafp ch\u00e2n v\u1edbi \u0111\u1ea7u g\u1ed1i th\u1eb3ng<\/em><\/strong><\/p>\n
  B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu v\u00e0o c\u01a1 b\u1ee5ng ch\u00e2n (gastrocnemius) \u2013 nh\u00f3m c\u01a1 th\u01b0\u1eddng c\u0103ng c\u1ee9ng khi ch\u1ea1y ho\u1eb7c \u0111i b\u1ed9 nhi\u1ec1u, l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng ch\u00e0y.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
  \n
  \u0110\u1ee9ng quay m\u1eb7t v\u00e0o t\u01b0\u1eddng, hai tay ch\u1ed1ng t\u01b0\u1eddng<\/li>\n
  L\u00f9i m\u1ed9t ch\u00e2n ra sau, b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng<\/li>\n
  Gi\u1eef th\u1eb3ng \u0111\u1ea7u g\u1ed1i sau, g\u1eadp \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc<\/li>\n
  Gi\u1eef t\u01b0 th\u1ebf 20\u201330 gi\u00e2y<\/li>\n
  L\u1eb7p l\u1ea1i 2\u20133 l\u1ea7n m\u1ed7i ch\u00e2n, c\u00f3 th\u1ec3 t\u1eadp 2\u20133 l\u1ea7n\/ng\u00e0y.<\/li>\n<\/ul>\n
  \n
  \n
  \n $\"7$ \n <\/div>
  \n
  B\u00e0i t\u1eadp gi\u00e3n c\u01a1 b\u1eafp ch\u00e2n v\u1edbi \u0111\u1ea7u g\u1ed1i th\u1eb3ng gi\u00fap gi\u1ea3m \u0111au \u1ed1ng ch\u00e2n.<\/p>\n<\/figcaption><\/figure>\n<\/p>\n<\/ol>\n
  3.2. Gi\u00e3n c\u01a1 b\u1eafp ch\u00e2n v\u1edbi t\u01b0 th\u1ebf g\u1eadp g\u1ed1i<\/em><\/strong><\/p>\n
  Kh\u00e1c v\u1edbi b\u00e0i tr\u00ean, \u0111\u1ed9ng t\u00e1c n\u00e0y t\u1eadp trung v\u00e0o c\u01a1 d\u00e9p (soleus) \u2013 c\u01a1 n\u1eb1m s\u00e2u h\u01a1n, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong \u1ed5n \u0111\u1ecbnh c\u1ed5 ch\u00e2n v\u00e0 h\u1ea5p th\u1ee5 l\u1ef1c.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
  \n
  T\u01b0 th\u1ebf chu\u1ea9n b\u1ecb gi\u1ed1ng b\u00e0i 1<\/li>\n
  G\u1eadp c\u1ea3 hai \u0111\u1ea7u g\u1ed1i<\/li>\n
  C\u1ea3m nh\u1eadn c\u0103ng gi\u00e3n s\u00e2u \u1edf b\u1eafp ch\u00e2n d\u01b0\u1edbi<\/li>\n
  Gi\u1eef 20\u201330 gi\u00e2y<\/li>\n
  Th\u1ef1c hi\u1ec7n 2\u20133 l\u1ea7n m\u1ed7i ch\u00e2n, 2\u20133 l\u1ea7n\/ng\u00e0y.<\/li>\n<\/ul>\n
  3.3. N\u00e2ng \u2013 h\u1ea1 h\u00f4ng (Hip drop)<\/em><\/strong><\/p>\n
  C\u01a1 h\u00f4ng y\u1ebfu khi\u1ebfn l\u1ef1c d\u1ed3n xu\u1ed1ng c\u1eb3ng ch\u00e2n nhi\u1ec1u h\u01a1n. B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 m\u00f4ng gi\u1eefa, c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a khung ch\u1eadu.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
  \n
  \u0110\u1ee9ng tr\u00ean b\u1eadc th\u1ec1m, m\u1ed9t ch\u00e2n \u0111\u1eb7t tr\u00ean b\u1eadc, ch\u00e2n kia bu\u00f4ng th\u00f5ng<\/li>\n
  T\u1eeb t\u1eeb h\u1ea1 h\u00f4ng c\u1ee7a ch\u00e2n bu\u00f4ng xu\u1ed1ng<\/li>\n
  N\u00e2ng h\u00f4ng tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u<\/li>\n
  Th\u1ef1c hi\u1ec7n 2\u20133 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201315 l\u1ea7n cho m\u1ed7i b\u00ean.<\/li>\n<\/ul>\n
  \n
  \n
  \n $\"7$ \n <\/div>
  \n
  B\u00e0i t\u1eadp n\u00e2ng h\u1ea1 h\u00f4ng gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 m\u00f4ng gi\u1eefa.<\/p>\n<\/figcaption><\/figure>\n<\/p>\n<\/ol>\n
  3.4. Gi\u00e3n c\u01a1 c\u1eb3ng ch\u00e2n khi qu\u1ef3<\/em><\/strong><\/p>\n
  \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap k\u00e9o gi\u00e3n c\u01a1 ch\u00e0y tr\u01b0\u1edbc \u2013 nh\u00f3m c\u01a1 th\u01b0\u1eddng b\u1ecb qu\u00e1 t\u1ea3i \u1edf ng\u01b0\u1eddi \u0111au \u1ed1ng ch\u00e2n.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
  \n
  Ng\u1ed3i qu\u1ef3, mu b\u00e0n ch\u00e2n \u00e1p s\u00e0n, ng\u00f3n ch\u00e2n h\u01b0\u1edbng ra sau<\/li>\n
  T\u1eeb t\u1eeb ng\u1ea3 ng\u01b0\u1eddi ra sau cho \u0111\u1ebfn khi th\u1ea5y c\u01a1 c\u1eb3ng ch\u00e2n c\u0103ng v\u1eeba ph\u1ea3i<\/li>\n
  Gi\u1eef 20\u201330 gi\u00e2y<\/li>\n
  L\u1eb7p l\u1ea1i 2\u20133 l\u1ea7n.<\/li>\n<\/ul>\n
  \n
  \n
  \n $\"7$ \n <\/div>
  \n
  B\u00e0i t\u1eadp gi\u00e3n c\u01a1 c\u1eb3ng ch\u00e2n khi qu\u1ef3 gi\u00fap gi\u1ea3m \u0111au \u1ed1ng ch\u00e2n.<\/p>\n<\/figcaption><\/figure>\n<\/p>\n<\/ol>\n
  3.5. N\u00e2ng g\u00f3t ch\u00e2n (Calf raise)<\/em><\/strong><\/p>\n
  B\u00e0i t\u1eadp kinh \u0111i\u1ec3n gi\u00fap t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1eafp ch\u00e2n, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 l\u1ef1c khi v\u1eadn \u0111\u1ed9ng.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
  \n
  \u0110\u1ee9ng th\u1eb3ng, c\u00f3 th\u1ec3 v\u1ecbn t\u01b0\u1eddng ho\u1eb7c gh\u1ebf<\/li>\n
  Nh\u00f3n g\u00f3t l\u00ean cao r\u1ed3i h\u1ea1 xu\u1ed1ng ch\u1eadm r\u00e3i<\/li>\n
  Ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng<\/li>\n
  Th\u1ef1c hi\u1ec7n 2\u20133 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201315 l\u1ea7n.<\/li>\n<\/ul>\n
  \n
  \n
  \n $\"7$ \n <\/div>
  \n
  B\u00e0i t\u1eadp n\u00e2ng g\u00f3t ch\u00e2n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1eafp ch\u00e2n.<\/p>\n<\/figcaption><\/figure>\n<\/p>\n<\/ol>\n
  3.6. N\u00e2ng ng\u00f3n ch\u00e2n (Toe raise)<\/em><\/strong><\/p>\n
  \u0110\u1ed9ng t\u00e1c n\u00e0y t\u0103ng c\u01b0\u1eddng c\u01a1 ch\u00e0y tr\u01b0\u1edbc, gi\u00fap c\u00e2n b\u1eb1ng ho\u1ea1t \u0111\u1ed9ng c\u01a1 \u1edf c\u1eb3ng ch\u00e2n.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
  \n
  \u0110\u1ee9ng th\u1eb3ng, g\u00f3t ch\u00e2n gi\u1eef tr\u00ean s\u00e0n<\/li>\n
  N\u00e2ng c\u00e1c ng\u00f3n ch\u00e2n h\u01b0\u1edbng v\u1ec1 ph\u00eda c\u1eb3ng ch\u00e2n<\/li>\n
  H\u1ea1 xu\u1ed1ng t\u1eeb t\u1eeb<\/li>\n
  Th\u1ef1c hi\u1ec7n 2\u20133 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201315 l\u1ea7n.<\/li>\n<\/ul>\n
  3.7. B\u00e0i t\u1eadp b\u01b0\u1edbc l\u00ean b\u1eadc thang<\/em><\/strong><\/p>\n
  B\u00e0i t\u1eadp ch\u1ee9c n\u0103ng gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh to\u00e0n b\u1ed9 chi d\u01b0\u1edbi, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 m\u00f4ng v\u00e0 \u0111\u00f9i.<\/p>\n
  C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
  \n
  B\u01b0\u1edbc t\u1eebng ch\u00e2n l\u00ean b\u1eadc thang ho\u1eb7c b\u1ee5c v\u1eefng<\/li>\n
  B\u01b0\u1edbc xu\u1ed1ng ch\u1eadm r\u00e3i, c\u00f3 ki\u1ec3m so\u00e1t<\/li>\n
  C\u00f3 th\u1ec3 v\u1ecbn t\u01b0\u1eddng n\u1ebfu c\u1ea7n<\/li>\n
  Th\u1ef1c hi\u1ec7n 2\u20133 hi\u1ec7p, m\u1ed7i hi\u1ec7p 10\u201315 l\u1ea7n m\u1ed7i ch\u00e2n.<\/li>\n<\/ul>\n
  \n
  \n
  \n $\"7$ \n <\/div>
  \n
  B\u00e0i t\u1eadp b\u01b0\u1edbc l\u00ean b\u1ee5c gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh to\u00e0n b\u1ed9 chi d\u01b0\u1edbi.<\/p>\n<\/figcaption><\/figure>\n<\/p>\n<\/ol>\n
  L\u01b0u \u00fd: Ngh\u1ec9 ng\u01a1i 2\u20134 tu\u1ea7n khi b\u1ecb \u0111au \u1ed1ng ch\u00e2n. Trong th\u1eddi gian n\u00e0y, b\u1ea1n n\u00ean:<\/p>\n
  \n
  Ch\u01b0\u1eddm \u0111\u00e1 15\u201320 ph\u00fat\/l\u1ea7n trong nh\u1eefng ng\u00e0y \u0111\u1ea7u<\/li>\n
  \u01afu ti\u00ean ho\u1ea1t \u0111\u1ed9ng \u00edt t\u00e1c \u0111\u1ed9ng nh\u01b0 b\u01a1i, \u0111\u1ea1p xe<\/a><\/li>\n
  Mang gi\u00e0y h\u1ed7 tr\u1ee3 t\u1ed1t, c\u00e2n nh\u1eafc mi\u1ebfng l\u00f3t ch\u1ec9nh h\u00ecnh<\/li>\n
  Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i gi\u00e3n c\u01a1 \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n<\/ul>\n
  Sau khi h\u1ebft \u0111au, h\u00e3y quay l\u1ea1i t\u1eadp luy\u1ec7n t\u1eeb t\u1eeb, t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 d\u1eebng ngay n\u1ebfu c\u01a1n \u0111au xu\u1ea5t hi\u1ec7n tr\u1edf l\u1ea1i.<\/p>\n
  4. Khi n\u00e0o c\u1ea7n \u0111i kh\u00e1m?<\/strong><\/h2>\n
  B\u1ea1n n\u00ean t\u00ecm \u0111\u1ebfn c\u01a1 s\u1edf y t\u1ebf n\u1ebfu:<\/p>\n
  \n
  \u0110au kh\u00f4ng c\u1ea3i thi\u1ec7n sau khi ngh\u1ec9 ng\u01a1i v\u00e0 t\u1eadp luy\u1ec7n<\/li>\n
  \u0110au t\u0103ng d\u1ea7n ho\u1eb7c xu\u1ea5t hi\u1ec7n c\u1ea3 khi ngh\u1ec9<\/li>\n
  C\u00f3 s\u01b0ng, \u0111au khu tr\u00fa m\u1ed9t \u0111i\u1ec3m<\/li>\n
  Xu\u1ea5t hi\u1ec7n t\u00ea, y\u1ebfu ho\u1eb7c ng\u1ee9a ran \u1edf b\u00e0n ch\u00e2n<\/li>\n
  Vi\u1ec7c ch\u1eadm tr\u1ec5 \u0111i\u1ec1u tr\u1ecb c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng do stress ho\u1eb7c c\u00e1c bi\u1ebfn ch\u1ee9ng nghi\u00eam tr\u1ecdng kh\u00e1c.<\/li>\n<\/ul>\n
  Xem th\u00eam b\u00e0i \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
  \n $\"3$ <\/a>3 b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u1ea5t gi\u00fap t\u0103ng c\u01a1 b\u1eafp v\u00e0 s\u1ef1 d\u1ebbo dai<\/a><\/p>\n
  SK\u0110S – Suy gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp b\u1eaft \u0111\u1ea7u di\u1ec5n ra t\u1eeb kho\u1ea3ng sau 30 tu\u1ed5i, ti\u1ebfn tri\u1ec3n nhanh h\u01a1n n\u1ebfu c\u01a1 th\u1ec3 thi\u1ebfu v\u1eadn \u0111\u1ed9ng. Tuy nhi\u00ean, vi\u1ec7c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01a1, c\u1ea3i thi\u1ec7n s\u1ef1 d\u1ebbo dai, kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng l\u00e2u d\u00e0i.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
  1. \u0110au \u1ed1ng ch\u00e2n l\u00e0 g\u00ec v\u00e0 v\u00ec sao d\u1ec5 g\u1eb7p? Theo th\u00f4ng tin \u0111\u0103ng tr\u00ean trang health, \u0111au \u1ed1ng ch\u00e2n (shin splints) l\u00e0 t\u00ecnh tr\u1ea1ng \u0111au d\u1ecdc theo m\u1eb7t trong ho\u1eb7c m\u1eb7t tr\u01b0\u1edbc x\u01b0\u01a1ng ch\u00e0y \u2013 x\u01b0\u01a1ng l\u1edbn \u1edf c\u1eb3ng ch\u00e2n. C\u01a1n \u0111au c\u00f3 th\u1ec3 \u00e2m \u1ec9, nh\u00f3i bu\u1ed1t ho\u1eb7c t\u0103ng d\u1ea7n khi v\u1eadn […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1581","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1581","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1581"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1581\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1581"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}