{"id":9627,"date":"2025-12-11T06:59:53","date_gmt":"2025-12-11T06:59:53","guid":{"rendered":"https:\/\/mypickle.vn\/?p=9627"},"modified":"2025-12-11T06:59:55","modified_gmt":"2025-12-11T06:59:55","slug":"pickleball-elbow-nguyen-nhan-trieu-chung-va-cac-bai-tap-phuc-hoi-hieu-qua","status":"publish","type":"post","link":"https:\/\/mypickle.vn\/?p=9627","title":{"rendered":"Pickleball Elbow: Nguy\u00ean Nh\u00e2n, Tri\u1ec7u Ch\u1ee9ng v\u00e0 C\u00e1c B\u00e0i T\u1eadp Ph\u1ee5c H\u1ed3i Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"\n

B\u1ea1n \u0111ang t\u1eadn h\u01b0\u1edfng nh\u1eefng tr\u1eadn Pickleball s\u00f4i \u0111\u1ed9ng, nh\u01b0ng b\u1ed7ng nhi\u00ean c\u1ea3m th\u1ea5y m\u1ed9t c\u01a1n \u0111au nh\u00f3i \u1edf m\u1eb7t ngo\u00e0i khu\u1ef7u tay m\u1ed7i khi vung v\u1ee3t ho\u1eb7c c\u1ea7m n\u1eafm \u0111\u1ed3 v\u1eadt? R\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111\u00e3 m\u1eafc ph\u1ea3i “Pickleball Elbow”<\/strong> \u2013 ch\u1ea5n th\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 c\u0169ng g\u00e2y phi\u1ec1n to\u00e1i nh\u1ea5t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u01a1i m\u00f4n th\u1ec3 thao n\u00e0y.<\/p>\n\n\n\n

\u0110\u1eebng qu\u00e1 lo l\u1eafng, b\u1ea1n kh\u00f4ng \u0111\u01a1n \u0111\u1ed9c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 “k\u1ebb th\u00f9” n\u00e0y l\u00e0 g\u00ec, t\u1ea1i sao n\u00f3 xu\u1ea5t hi\u1ec7n v\u00e0 quan tr\u1ecdng nh\u1ea5t: l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 ng\u0103n ch\u1eb7n n\u00f3 quay tr\u1edf l\u1ea1i.<\/p>\n\n\n\n

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

1. H\u1ed9i Ch\u1ee9ng ‘Khu\u1ef7u Tay Pickleball’ L\u00e0 G\u00ec?<\/strong><\/h2>\n\n\n\n

V\u1ec1 m\u1eb7t y h\u1ecdc, \u0111\u00e2y ch\u00ednh l\u00e0 Vi\u00eam l\u1ed3i c\u1ea7u ngo\u00e0i x\u01b0\u01a1ng c\u00e1nh tay (Lateral Epicondylitis)<\/strong>, th\u01b0\u1eddng \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi t\u00ean g\u1ecdi “Tennis Elbow”. Trong c\u1ed9ng \u0111\u1ed3ng Pickleball, n\u00f3 \u0111\u01b0\u1ee3c g\u1ecdi th\u00e2n thu\u1ed9c l\u00e0 “Pickleball Elbow”.<\/p>\n\n\n\n

\u0110\u00e2y l\u00e0 t\u00ecnh tr\u1ea1ng vi\u00eam ho\u1eb7c r\u00e1ch vi m\u00f4 c\u00e1c g\u00e2n b\u00e1m v\u00e0o l\u1ed3i c\u1ea7u ngo\u00e0i c\u1ee7a khu\u1ef7u tay (ph\u1ea7n x\u01b0\u01a1ng nh\u00f4 ra \u1edf b\u00ean ngo\u00e0i khu\u1ef7u tay). C\u00e1c g\u00e2n n\u00e0y ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho vi\u1ec7c du\u1ed7i c\u1ed5 tay v\u00e0 ng\u00f3n tay. Khi ch\u00fang b\u1ecb qu\u00e1 t\u1ea3i, c\u01a1n \u0111au s\u1ebd xu\u1ea5t hi\u1ec7n.<\/p>\n\n\n\n

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

2. Nguy\u00ean Nh\u00e2n Ch\u00ednh G\u00e2y \u0110au Khu\u1ef7u Tay Khi Ch\u01a1i Pickleball<\/strong><\/h2>\n\n\n\n

T\u1ea1i sao ch\u1ea5n th\u01b0\u01a1ng n\u00e0y l\u1ea1i ph\u1ed5 bi\u1ebfn \u0111\u1ebfn v\u1eady? Kh\u00f4ng h\u1eb3n do b\u1ea1n ch\u01a1i qu\u00e1 nhi\u1ec1u, m\u00e0 th\u01b0\u1eddng do b\u1ea1n ch\u01a1i sai c\u00e1ch<\/strong>.<\/p>\n\n\n\n

A. K\u1ef9 Thu\u1eadt Sai: L\u1ea1m D\u1ee5ng C\u1ed5 Tay (“V\u1ea9y” C\u1ed5 Tay)<\/strong><\/h3>\n\n\n\n

\u0110\u00e2y l\u00e0 th\u1ee7 ph\u1ea1m s\u1ed1 1.<\/p>\n\n\n\n

    \n
  • L\u1ed7i:<\/strong> Ng\u01b0\u1eddi m\u1edbi ch\u01a1i th\u01b0\u1eddng c\u1ed1 g\u1eafng t\u1ea1o l\u1ef1c ho\u1eb7c \u0111\u1ed9 xo\u00e1y b\u1eb1ng c\u00e1ch g\u1eadp\/v\u1ea9y c\u1ed5 tay (wrist flicking\/snapping)<\/strong> li\u00ean t\u1ee5c, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong c\u00e1c c\u00fa \u0111\u00e1nh tr\u00e1i tay (backhand) ho\u1eb7c dink.<\/li>\n\n\n\n
  • H\u1eadu qu\u1ea3:<\/strong> C\u1ed5 tay kh\u00f4ng \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 ch\u1ecbu l\u1ef1c l\u1edbn l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. Vi\u1ec7c “v\u1ea9y” n\u00e0y d\u1ed3n to\u00e0n b\u1ed9 \u00e1p l\u1ef1c l\u00ean c\u00e1c g\u00e2n nh\u1ecf \u1edf khu\u1ef7u tay thay v\u00ec s\u1eed d\u1ee5ng s\u1ee9c m\u1ea1nh t\u1eeb vai v\u00e0 h\u00f4ng.<\/li>\n<\/ul>\n\n\n\n

    B. V\u1ee3t V\u00e0 C\u00e1n V\u1ee3t Kh\u00f4ng Ph\u00f9 H\u1ee3p<\/strong><\/h3>\n\n\n\n
      \n
    • C\u00e1n v\u1ee3t qu\u00e1 nh\u1ecf ho\u1eb7c qu\u00e1 to:<\/strong> Khi\u1ebfn b\u1ea1n ph\u1ea3i si\u1ebft tay c\u1ea7m ch\u1eb7t h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u1eef v\u1ee3t kh\u00f4ng b\u1ecb xoay, l\u00e0m c\u0103ng c\u01a1 c\u1eb3ng tay li\u00ean t\u1ee5c.<\/li>\n\n\n\n
    • V\u1ee3t qu\u00e1 n\u1eb7ng ho\u1eb7c qu\u00e1 nh\u1eb9:<\/strong> V\u1ee3t n\u1eb7ng g\u00e2y m\u1ecfi tay, v\u1ee3t qu\u00e1 nh\u1eb9 (ho\u1eb7c l\u00f5i qu\u00e1 m\u1ecfng) truy\u1ec1n rung \u0111\u1ed9ng (vibration) m\u1ea1nh tr\u1ef1c ti\u1ebfp l\u00ean c\u00e1nh tay khi ch\u1ea1m b\u00f3ng.<\/li>\n<\/ul>\n\n\n\n

      C. \u0110\u00e1nh B\u00f3ng Tr\u1ec5 (Late Contact)<\/strong><\/h3>\n\n\n\n

      Khi b\u1ea1n \u0111\u00e1nh b\u00f3ng \u1edf ph\u00eda sau c\u01a1 th\u1ec3 (thay v\u00ec ph\u00eda tr\u01b0\u1edbc), c\u00e1nh tay b\u1ea1n \u1edf t\u01b0 th\u1ebf y\u1ebfu nh\u1ea5t v\u00e0 g\u00e2n ph\u1ea3i ch\u1ecbu l\u1ef1c c\u0103ng l\u1edbn nh\u1ea5t \u0111\u1ec3 \u0111\u1ea9y b\u00f3ng \u0111i.<\/p>\n\n\n\n

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

      3. Tri\u1ec7u Ch\u1ee9ng Nh\u1eadn Bi\u1ebft S\u1edbm<\/strong><\/h2>\n\n\n\n

      H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3. \u0110\u1eebng \u0111\u1ee3i \u0111\u1ebfn khi kh\u00f4ng th\u1ec3 c\u1ea7m v\u1ee3t m\u1edbi ngh\u1ec9 ng\u01a1i. C\u00e1c d\u1ea5u hi\u1ec7u bao g\u1ed3m:<\/p>\n\n\n\n

        \n
      • \u0110au \u00e2m \u1ec9 ho\u1eb7c \u0111au nh\u00f3i:<\/strong> \u1ede m\u1eb7t ngo\u00e0i khu\u1ef7u tay, \u0111\u00f4i khi lan xu\u1ed1ng c\u1eb3ng tay.<\/li>\n\n\n\n
      • \u0110au khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n:<\/strong> C\u1ea7m v\u1ee3t, v\u1eb7n n\u1eafm \u0111\u1ea5m c\u1eeda, b\u1eaft tay, ho\u1eb7c c\u1ea7m c\u1ed1c n\u01b0\u1edbc.<\/li>\n\n\n\n
      • Y\u1ebfu l\u1ef1c c\u1ea7m n\u1eafm:<\/strong> C\u1ea3m th\u1ea5y tay y\u1ebfu \u0111i r\u00f5 r\u1ec7t, kh\u00f3 gi\u1eef ch\u1eafc v\u1ee3t.<\/li>\n\n\n\n
      • C\u1ee9ng kh\u1edbp bu\u1ed5i s\u00e1ng:<\/strong> Khu\u1ef7u tay c\u1ee9ng \u0111\u01a1 khi th\u1ee9c d\u1eady.<\/li>\n<\/ul>\n\n\n\n
        \"\"<\/figure>\n\n\n\n

        4. Quy Tr\u00ecnh X\u1eed L\u00fd V\u00e0 Ph\u1ee5c H\u1ed3i T\u1ea1i Nh\u00e0<\/strong><\/h2>\n\n\n\n

        N\u1ebfu c\u01a1n \u0111au xu\u1ea5t hi\u1ec7n, h\u00e3y \u00e1p d\u1ee5ng ngay quy tr\u00ecnh sau:<\/p>\n\n\n\n

        B\u01b0\u1edbc 1: Ngh\u1ec9 Ng\u01a1i Ch\u1ee7 \u0110\u1ed9ng (Active Rest)<\/strong><\/h3>\n\n\n\n

        D\u1eebng ch\u01a1i Pickleball ngay l\u1eadp t\u1ee9c. Ti\u1ebfp t\u1ee5c ch\u01a1i s\u1ebd bi\u1ebfn ch\u1ee9ng vi\u00eam c\u1ea5p t\u00ednh th\u00e0nh m\u00e3n t\u00ednh (kh\u00f3 ch\u1eefa h\u01a1n nhi\u1ec1u).<\/p>\n\n\n\n

        B\u01b0\u1edbc 2: Ch\u01b0\u1eddm L\u1ea1nh & B\u0103ng \u00c9p<\/strong><\/h3>\n\n\n\n

        S\u1eed d\u1ee5ng \u0111\u00e1 ch\u01b0\u1eddm l\u00ean v\u00f9ng \u0111au 15-20 ph\u00fat, v\u00e0i l\u1ea7n m\u1ed9t ng\u00e0y \u0111\u1ec3 gi\u1ea3m vi\u00eam. C\u00f3 th\u1ec3 s\u1eed d\u1ee5ng \u0111ai n\u1eb9p khu\u1ef7u tay (elbow brace) \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean g\u00e2n.<\/p>\n\n\n\n

        B\u01b0\u1edbc 3: Massage M\u00f4 M\u1ec1m<\/strong><\/h3>\n\n\n\n

        S\u1eed d\u1ee5ng tay ho\u1eb7c b\u00f3ng tennis \u0111\u1ec3 massage nh\u1eb9 nh\u00e0ng ph\u1ea7n c\u01a1 c\u1eb3ng tay (forearm muscles), kh\u00f4ng massage tr\u1ef1c ti\u1ebfp l\u00ean v\u00f9ng x\u01b0\u01a1ng b\u1ecb \u0111au. Vi\u1ec7c n\u00e0y gi\u00fap gi\u00e3n c\u01a1 v\u00e0 t\u0103ng l\u01b0u th\u00f4ng m\u00e1u.<\/p>\n\n\n\n

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

        5. C\u00e1c B\u00e0i T\u1eadp Ph\u1ee5c H\u1ed3i V\u00e0 T\u0103ng C\u01b0\u1eddng S\u1ee9c M\u1ea1nh<\/strong><\/h2>\n\n\n\n

        Khi c\u01a1n \u0111au gi\u1ea3m b\u1edbt, h\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp sau \u0111\u1ec3 gia c\u1ed1 “khi\u00ean ch\u1eafn” cho khu\u1ef7u tay:<\/p>\n\n\n\n

        #1: K\u00e9o Gi\u00e3n C\u01a1 Du\u1ed7i (Wrist Extensor Stretch)<\/strong><\/h3>\n\n\n\n
          \n
        • Du\u1ed7i th\u1eb3ng c\u00e1nh tay b\u1ecb \u0111au ra tr\u01b0\u1edbc m\u1eb7t, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng.<\/li>\n\n\n\n
        • D\u00f9ng tay kia nh\u1eb9 nh\u00e0ng k\u00e9o b\u00e0n tay g\u1eadp xu\u1ed1ng d\u01b0\u1edbi v\u00e0 h\u01b0\u1edbng v\u00e0o l\u00f2ng m\u00ecnh.<\/li>\n\n\n\n
        • Gi\u1eef 15-30 gi\u00e2y. L\u1eb7p l\u1ea1i 3 l\u1ea7n.<\/li>\n<\/ul>\n\n\n\n

          #2: T\u0103ng S\u1ee9c M\u1ea1nh C\u1ed5 Tay (Wrist Eccentric Exercises)<\/strong><\/h3>\n\n\n\n
            \n
          • Ng\u1ed3i gh\u1ebf, \u0111\u1eb7t c\u1eb3ng tay l\u00ean \u0111\u00f9i ho\u1eb7c b\u00e0n, b\u00e0n tay c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1 nh\u1ecf (0.5 – 1kg) th\u00f2 ra ngo\u00e0i m\u00e9p b\u00e0n, l\u00f2ng b\u00e0n tay \u00fap.<\/li>\n\n\n\n
          • D\u00f9ng c\u1ed5 tay n\u00e2ng t\u1ea1 l\u00ean (du\u1ed7i c\u1ed5 tay).<\/li>\n\n\n\n
          • Quan tr\u1ecdng:<\/strong> H\u1ea1 t\u1ea1 xu\u1ed1ng th\u1eadt ch\u1eadm r\u00e3i<\/strong> (trong 3-5 gi\u00e2y). Pha h\u1ea1 xu\u1ed1ng n\u00e0y (eccentric) l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 ch\u1eefa l\u00e0nh g\u00e2n.<\/li>\n<\/ul>\n\n\n\n

            #3: B\u00f3p B\u00f3ng (Grip Strengthening)<\/strong><\/h3>\n\n\n\n
              \n
            • C\u1ea7m m\u1ed9t qu\u1ea3 b\u00f3ng tennis ho\u1eb7c b\u00f3ng cao su m\u1ec1m.<\/li>\n\n\n\n
            • B\u00f3p ch\u1eb7t v\u00e0 gi\u1eef trong 5 gi\u00e2y, sau \u0111\u00f3 th\u1ea3 l\u1ecfng.<\/li>\n\n\n\n
            • L\u1eb7p l\u1ea1i 10-15 l\u1ea7n. Gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n cho c\u01a1 c\u1eb3ng tay m\u00e0 kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp.<\/li>\n<\/ul>\n\n\n\n

              6. B\u00ed Quy\u1ebft Ph\u00f2ng Ng\u1eeba T\u00e1i Ph\u00e1t Khi Tr\u1edf L\u1ea1i S\u00e2n<\/strong><\/h2>\n\n\n\n

              \u0110\u1ec3 n\u00f3i l\u1eddi t\u1ea1m bi\u1ec7t v\u0129nh vi\u1ec5n v\u1edbi Pickleball Elbow, b\u1ea1n c\u1ea7n thay \u0111\u1ed5i th\u00f3i quen:<\/p>\n\n\n\n

              \"\"<\/figure>\n\n\n\n
                \n
              1. S\u1eeda K\u1ef9 Thu\u1eadt (Quan tr\u1ecdng nh\u1ea5t):<\/strong>\n
                  \n
                • H\u1ecdc c\u00e1ch “kh\u00f3a” c\u1ed5 tay<\/strong> khi \u0111\u00e1nh.<\/li>\n\n\n\n
                • S\u1eed d\u1ee5ng kh\u1edbp vai<\/strong> l\u00e0m tr\u1ee5c xoay (\u0111\u1ed1i v\u1edbi dink\/drop) v\u00e0 xoay h\u00f4ng\/th\u00e2n ng\u01b0\u1eddi<\/strong> (\u0111\u1ed1i v\u1edbi drive). H\u00e3y \u0111\u1ec3 c\u01a1 th\u1ec3 l\u00e0m vi\u1ec7c thay cho c\u00e1nh tay.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                • Ki\u1ec3m Tra L\u1ea1i V\u1ee3t:<\/strong>\n
                    \n
                  • Ch\u1ecdn v\u1ee3t c\u00f3 l\u00f5i d\u00e0y (16mm tr\u1edf l\u00ean)<\/strong> \u0111\u1ec3 h\u1ea5p th\u1ee5 rung \u0111\u1ed9ng t\u1ed1t h\u01a1n.<\/li>\n\n\n\n
                  • Qu\u1ea5n th\u00eam c\u00e1n (overgrip) n\u1ebfu c\u00e1n v\u1ee3t qu\u00e1 nh\u1ecf.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                  • Kh\u1edfi \u0110\u1ed9ng K\u1ef9:<\/strong> Lu\u00f4n kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng c\u1ed5 tay, c\u00e1nh tay tr\u01b0\u1edbc khi v\u00e0o tr\u1eadn.<\/li>\n\n\n\n
                  • Th\u1ea3 L\u1ecfng Tay C\u1ea7m:<\/strong> Gi\u1eefa c\u00e1c lo\u1ea1t b\u00f3ng, h\u00e3y th\u1ea3 l\u1ecfng tay, \u0111\u1eebng si\u1ebft v\u1ee3t li\u00ean t\u1ee5c.<\/li>\n<\/ol>\n\n\n\n

                    K\u1ebft Lu\u1eadn:<\/p>\n\n\n\n

                    Pickleball Elbow l\u00e0 m\u1ed9t ch\u1ea5n th\u01b0\u01a1ng kh\u00f3 ch\u1ecbu nh\u01b0ng ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t v\u00e0 ph\u00f2ng tr\u00e1nh. H\u00e3y ch\u01a1i th\u00f4ng minh h\u01a1n b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng k\u1ef9 thu\u1eadt \u0111\u00fang v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3. \u0110\u1eebng \u0111\u1ec3 c\u01a1n \u0111au nh\u1ecf c\u1ea3n tr\u1edf ni\u1ec1m \u0111am m\u00ea l\u1edbn c\u1ee7a b\u1ea1n tr\u00ean s\u00e2n \u0111\u1ea5u!<\/p>\n\n\n\n

                    <\/p>\n","protected":false},"excerpt":{"rendered":"

                    B\u1ea1n \u0111ang t\u1eadn h\u01b0\u1edfng nh\u1eefng tr\u1eadn Pickleball s\u00f4i \u0111\u1ed9ng, nh\u01b0ng b\u1ed7ng nhi\u00ean c\u1ea3m th\u1ea5y m\u1ed9t c\u01a1n \u0111au nh\u00f3i \u1edf m\u1eb7t ngo\u00e0i khu\u1ef7u tay m\u1ed7i khi vung v\u1ee3t ho\u1eb7c c\u1ea7m n\u1eafm \u0111\u1ed3 v\u1eadt? R\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111\u00e3 m\u1eafc ph\u1ea3i “Pickleball Elbow” \u2013 ch\u1ea5n th\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 c\u0169ng g\u00e2y phi\u1ec1n to\u00e1i nh\u1ea5t \u0111\u1ed1i v\u1edbi<\/p>\n","protected":false},"author":4,"featured_media":9628,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[51,29],"class_list":["post-9627","post","type-post","status-publish","format-standard","has-post-thumbnail","category-suc-khoe-the-chat","tag-picks","tag-top-news"],"yoast_head":"\nPickleball Elbow: Nguy\u00ean Nh\u00e2n, Tri\u1ec7u Ch\u1ee9ng v\u00e0 C\u00e1c B\u00e0i T\u1eadp Ph\u1ee5c H\u1ed3i Hi\u1ec7u Qu\u1ea3<\/title>\n<meta name=\"description\" content=\"Pickleball Elbow" \u2013 ch\u1ea5n th\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 c\u0169ng g\u00e2y phi\u1ec1n to\u00e1i nh\u1ea5t \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u01a1i 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