{"id":7156,"date":"2026-11-02T15:01:35","date_gmt":"2026-11-02T08:01:35","guid":{"rendered":"https:\/\/minhtrithanh.com\/tin-tuc\/?p=7156"},"modified":"2026-11-04T15:47:05","modified_gmt":"2026-11-04T08:47:05","slug":"leo-nui-ve-dau-chan","status":"publish","type":"post","link":"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/","title":{"rendered":"Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n: nguy\u00ean nh\u00e2n, c\u00e1ch x\u1eed l\u00fd v\u00e0 ph\u00f2ng ng\u1eeba"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/strong> th\u01b0\u1eddng do c\u01a1 v\u00e0 kh\u1edbp l\u00e0m vi\u1ec7c qu\u00e1 m\u1ee9c quen thu\u1ed9c, nh\u1ea5t l\u00e0 l\u00fac xu\u1ed1ng d\u1ed1c, v\u00e0 \u0111a s\u1ed1 d\u1ecbu d\u1ea7n sau v\u00e0i ng\u00e0y n\u1ebfu ngh\u1ec9 \u0111\u00fang c\u00e1ch. B\u00e0i vi\u1ebft gi\u00fap anh ch\u1ecb nh\u1eadn bi\u1ebft v\u1ecb tr\u00ed \u0111au, nguy\u00ean nh\u00e2n, c\u00e1ch x\u1eed l\u00fd, l\u00fac c\u1ea7n \u0111i kh\u00e1m v\u00e0 c\u00e1ch ph\u00f2ng ng\u1eeba.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed9i Dung<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 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ch\u00e2n v\u00e0 bi\u1ec3u hi\u1ec7n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Dau_bap_chan\" >\u0110au b\u1eafp ch\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Dau_nhuc_khop_goi\" >\u0110au nh\u1ee9c kh\u1edbp g\u1ed1i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Dau_mui_ngon_chan_va_gan_ban_chan\" >\u0110au m\u0169i ng\u00f3n ch\u00e2n v\u00e0 gan b\u00e0n ch\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Dau_hoac_bong_gan_mat_ca_chan\" >\u0110au ho\u1eb7c bong g\u00e2n m\u1eaft c\u00e1 ch\u00e2n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Nguyen_nhan_khoa_hoc_khien_leo_nui_ve_dau_chan\" >Nguy\u00ean nh\u00e2n khoa h\u1ecdc khi\u1ebfn leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Hoi_chung_dau_co_khoi_phat_muon_DOMS\" >H\u1ed9i ch\u1ee9ng \u0111au c\u01a1 kh\u1edfi ph\u00e1t mu\u1ed9n (DOMS)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Ap_luc_tang_khoang_co\" >\u00c1p l\u1ef1c t\u0103ng khoang c\u01a1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Sai_tu_the_khi_xuong_doc\" >Sai t\u01b0 th\u1ebf khi xu\u1ed1ng d\u1ed1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Thieu_nuoc_va_chat_dien_giai\" >Thi\u1ebfu n\u01b0\u1edbc v\u00e0 ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Su_dung_sai_trang_bi\" >S\u1eed d\u1ee5ng sai trang b\u1ecb<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Cac_buoc_xu_ly_va_phuc_hoi_chan_thuong_chan_khi_leo_nui\" >C\u00e1c b\u01b0\u1edbc x\u1eed l\u00fd v\u00e0 ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng ch\u00e2n khi leo n\u00fai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Nguyen_tac_RICE_cho_chan_thuong_cap_tinh_bong_gan_sung_tay\" >Nguy\u00ean t\u1eafc R.I.C.E cho ch\u1ea5n th\u01b0\u01a1ng c\u1ea5p t\u00ednh (bong g\u00e2n, s\u01b0ng t\u1ea5y)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Cac_bien_phap_thu_gian_co_sau_sau_48_gio_hoac_khi_co_khong_sung_do\" >C\u00e1c bi\u1ec7n ph\u00e1p th\u01b0 gi\u00e3n c\u01a1 s\u00e2u (sau 48 gi\u1edd ho\u1eb7c khi c\u01a1 kh\u00f4ng s\u01b0ng \u0111\u1ecf)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Khi_nao_leo_nui_ve_dau_chan_can_gap_bac_si\" >Khi n\u00e0o leo n\u00fai v\u1ec1 \u0111au ch\u00e2n c\u1ea7n g\u1eb7p b\u00e1c s\u0129?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Bi_kip_phong_ngua_dau_chan_cho_nhung_chuyen_leo_nui\" >B\u00ed k\u00edp ph\u00f2ng ng\u1eeba \u0111au ch\u00e2n cho nh\u1eefng chuy\u1ebfn leo n\u00fai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Truoc_chuyen_di\" >Tr\u01b0\u1edbc chuy\u1ebfn \u0111i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Trong_chuyen_di\" >Trong chuy\u1ebfn \u0111i<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Cung_Minh_Tri_Thanh_san_sang_cho_nhung_dinh_nui_moi\" >C\u00f9ng Minh Tr\u00ed Th\u00e0nh s\u1eb5n s\u00e0ng cho nh\u1eefng \u0111\u1ec9nh n\u00fai m\u1edbi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Ket_luan\" >K\u1ebft lu\u1eadn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Cau_hoi_thuong_gap_khi_leo_nui_ve_dau_chan\" >C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p khi leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/leo-nui-ve-dau-chan\/#Tai_lieu_tham_khao\" >T\u00e0i li\u1ec7u tham kh\u1ea3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cac_vi_tri_thuong_gap_khi_leo_nui_ve_dau_chan_va_bieu_hien\"><\/span>C\u00e1c v\u1ecb tr\u00ed th\u01b0\u1eddng g\u1eb7p khi leo n\u00fai v\u1ec1 \u0111au ch\u00e2n v\u00e0 bi\u1ec3u hi\u1ec7n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/strong> th\u01b0\u1eddng r\u01a1i v\u00e0o b\u1ed1n v\u1ecb tr\u00ed: b\u1eafp ch\u00e2n (c\u01a1 c\u0103ng c\u1ee9ng, \u0111au \u00e2m \u1ec9 ho\u1eb7c nh\u00f3i), kh\u1edbp g\u1ed1i (nh\u1ee9c r\u00f5 khi xu\u1ed1ng d\u1ed1c, xu\u1ed1ng c\u1ea7u thang), m\u0169i ng\u00f3n ch\u00e2n v\u00e0 gan b\u00e0n ch\u00e2n (b\u1ea7m m\u00f3ng, \u0111au r\u00e1t), v\u00e0 m\u1eaft c\u00e1 ch\u00e2n (\u0111au nh\u00f3i, s\u01b0ng sau khi tr\u1eadt). Bi\u1ebft m\u00ecnh \u0111au \u1edf \u0111\u00e2u v\u00e0 \u0111au nh\u01b0 th\u1ebf n\u00e0o l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u \u0111\u1ec3 ph\u00e2n bi\u1ec7t m\u1ecfi c\u01a1 th\u00f4ng th\u01b0\u1eddng v\u1edbi ch\u1ea5n th\u01b0\u01a1ng c\u1ea7n ch\u0103m s\u00f3c k\u1ef9 h\u01a1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 bi\u1ec3u hi\u1ec7n c\u1ee5 th\u1ec3 c\u1ee7a t\u1eebng v\u1ecb tr\u00ed t\u00f4i g\u1eb7p kh\u00e1 th\u01b0\u1eddng xuy\u00ean, \u1edf c\u1ea3 ng\u01b0\u1eddi l\u1edbn l\u1eabn c\u00e1c b\u1ea1n nh\u1ecf \u0111i c\u00f9ng gia \u0111\u00ecnh, k\u00e8m b\u1ea3ng t\u1ed5ng h\u1ee3p \u0111\u1ec3 anh ch\u1ecb d\u1ec5 \u0111\u1ed1i chi\u1ebfu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dau_bap_chan\"><\/span>\u0110au b\u1eafp ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eafp ch\u00e2n g\u00e1nh ph\u1ea7n l\u1edbn c\u00f4ng vi\u1ec7c khi leo d\u1ed1c. V\u00ec v\u1eady, <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/ky-nang-leo-nui\/\"><strong>k\u1ef9 n\u0103ng leo n\u00fai<\/strong><\/a>, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1ch b\u01b0\u1edbc ch\u00e2n v\u00e0 ph\u00e2n b\u1ed5 l\u1ef1c khi l\u00ean d\u1ed1c, c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a nh\u00f3m c\u01a1 n\u00e0y. M\u1ed7i b\u01b0\u1edbc l\u00ean l\u00e0 m\u1ed9t l\u1ea7n c\u01a1 ph\u1ea3i \u0111\u1ea9y c\u1ea3 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0 ba l\u00f4 l\u00ean cao. Bi\u1ec3u hi\u1ec7n th\u01b0\u1eddng g\u1eb7p l\u00e0 c\u01a1 c\u0103ng c\u1ee9ng nh\u01b0 b\u1ecb k\u00e9o, s\u1edd v\u00e0o th\u1ea5y \u0111au \u00e2m \u1ec9, \u0111\u00f4i khi nh\u00f3i l\u00ean khi du\u1ed7i ch\u00e2n ho\u1eb7c b\u01b0\u1edbc xu\u1ed1ng b\u1eadc thang. C\u01a1n \u0111au n\u00e0y th\u01b0\u1eddng r\u00f5 v\u00e0o s\u00e1ng h\u00f4m sau, l\u00fac v\u1eeba ng\u1ee7 d\u1eady \u0111\u1eb7t ch\u00e2n xu\u1ed1ng s\u00e0n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1eafp ch\u00e2n ch\u1ec9 \u00ea \u1ea9m, hai b\u00ean \u0111au t\u01b0\u01a1ng \u0111\u1ed1i \u0111\u1ec1u nhau v\u00e0 d\u1ecbu d\u1ea7n qua t\u1eebng ng\u00e0y th\u00ec ph\u1ea7n l\u1edbn l\u00e0 c\u01a1 m\u1ec7t sau v\u1eadn \u0111\u1ed9ng. C\u00f2n n\u1ebfu m\u1ed9t b\u00ean \u0111au nh\u00f3i b\u1ea5t th\u01b0\u1eddng, s\u01b0ng ho\u1eb7c n\u00f3ng h\u01a1n b\u00ean kia th\u00ec anh ch\u1ecb n\u00ean theo d\u00f5i s\u00e1t h\u01a1n. T\u00f4i s\u1ebd n\u00f3i r\u00f5 h\u01a1n v\u1ec1 c\u00e1c d\u1ea5u hi\u1ec7u n\u00e0y \u1edf ph\u1ea7n c\u1ea7n g\u1eb7p b\u00e1c s\u0129 ph\u00eda d\u01b0\u1edbi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dau_nhuc_khop_goi\"><\/span>\u0110au nh\u1ee9c kh\u1edbp g\u1ed1i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110au kh\u1edbp g\u1ed1i c\u00f3 m\u1ed9t \u0111\u1eb7c \u0111i\u1ec3m d\u1ec5 nh\u1eadn ra: n\u00f3 l\u1ed9 r\u00f5 khi \u0111i xu\u1ed1ng d\u1ed1c ho\u1eb7c xu\u1ed1ng c\u1ea7u thang, trong khi l\u00fac \u0111i l\u00ean l\u1ea1i \u00edt b\u1ecb. Ng\u01b0\u1eddi \u0111au th\u01b0\u1eddng m\u00f4 t\u1ea3 c\u1ea3m gi\u00e1c nh\u1ee9c s\u00e2u quanh x\u01b0\u01a1ng b\u00e1nh ch\u00e8, ho\u1eb7c c\u1ea3m gi\u00e1c \u0111\u1ea7u g\u1ed1i &#8220;y\u1ebfu&#8221;, kh\u00f4ng mu\u1ed1n ch\u1ecbu l\u1ef1c khi b\u01b0\u1edbc xu\u1ed1ng. C\u00f3 ng\u01b0\u1eddi c\u00f2n th\u1ea5y g\u1ed1i l\u1ea1o x\u1ea1o ho\u1eb7c m\u1ecfi bu\u1ed1t sau khi ng\u1ed3i l\u00e2u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i nh\u1edb m\u1ed9t anh ph\u1ee5 huynh \u0111i leo n\u00fai c\u00f9ng con trai l\u1edbp 6 v\u00e0o cu\u1ed1i tu\u1ea7n. L\u00ean \u0111\u1ebfn \u0111\u1ec9nh anh v\u1eabn kh\u1ecfe, v\u1eady m\u00e0 \u0111\u1ebfn \u0111o\u1ea1n xu\u1ed1ng d\u1ed1c anh ph\u1ea3i \u0111i nghi\u00eang ng\u01b0\u1eddi, b\u00e1m v\u00e0o t\u1eebng g\u1ed1c c\u00e2y, v\u00e0 h\u00f4m sau xu\u1ed1ng c\u1ea7u thang nh\u00e0 ph\u1ea3i v\u1ecbn tay. Anh k\u1ec3 l\u1ea1i v\u1edbi gi\u1ecdng ng\u1ea1c nhi\u00ean, v\u00ec c\u1ee9 ngh\u0129 l\u00ean d\u1ed1c m\u1edbi l\u00e0 ph\u1ea7n m\u1ec7t. Th\u1ef1c ra l\u00fac \u0111i xu\u1ed1ng, \u0111\u1ea7u g\u1ed1i m\u1edbi l\u00e0 n\u01a1i \u0111\u00f3n nh\u1eadn l\u1ef1c va ch\u1ea1m nhi\u1ec1u.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-vi-tri-thuong-gap-khi-leo-nui-ve-dau-chan.png\" alt=\"\" class=\"wp-image-7215\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-vi-tri-thuong-gap-khi-leo-nui-ve-dau-chan.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-vi-tri-thuong-gap-khi-leo-nui-ve-dau-chan-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">C\u00f3 nhi\u1ec1u v\u1ecb tr\u00ed \u1edf ch\u00e2n c\u00f3 th\u1ec3 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng khi leo n\u00fai<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dau_mui_ngon_chan_va_gan_ban_chan\"><\/span>\u0110au m\u0169i ng\u00f3n ch\u00e2n v\u00e0 gan b\u00e0n ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi xu\u1ed1ng d\u1ed1c, b\u00e0n ch\u00e2n c\u00f3 xu h\u01b0\u1edbng tr\u01b0\u1ee3t v\u1ec1 ph\u00eda tr\u01b0\u1edbc trong gi\u00e0y, khi\u1ebfn m\u0169i ch\u00e2n b\u1ecb \u00e9p s\u00e1t th\u00e0nh gi\u00e0y. H\u1eadu qu\u1ea3 l\u00e0 ng\u00f3n ch\u00e2n \u0111au nh\u1ee9c, m\u00f3ng ch\u00e2n b\u1ea7m t\u00edm, c\u00f3 khi bong ra sau v\u00e0i tu\u1ea7n. Gan b\u00e0n ch\u00e2n th\u00ec \u0111au r\u00e1t, n\u00f3ng ran v\u00ec ch\u1ecbu ma s\u00e1t v\u00e0 \u00e1p l\u1ef1c li\u00ean t\u1ee5c trong nhi\u1ec1u gi\u1edd, nh\u1ea5t l\u00e0 khi \u0111\u1ebf gi\u00e0y m\u1ecfng ho\u1eb7c \u0111\u00e3 m\u00f2n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 m\u1ed9t b\u1ea1n nh\u1ecf l\u1edbp 5 m\u00e0 t\u00f4i t\u1eebng \u0111\u1ed3ng h\u00e0nh trong chuy\u1ebfn \u0111i r\u1eebng. Em mang \u0111\u00f4i gi\u00e0y v\u1eeba kh\u00edt v\u00ec m\u1eb9 s\u1ee3 gi\u00e0y r\u1ed9ng d\u1ec5 v\u1ea5p, v\u00e0 ch\u1ec9 sau \u0111o\u1ea1n xu\u1ed1ng d\u1ed1c \u0111\u1ea7u ti\u00ean em \u0111\u00e3 b\u1eaft \u0111\u1ea7u k\u00e9o l\u00ea ch\u00e2n. \u0110\u1ebfn t\u1ed1i c\u1edfi gi\u00e0y ra, m\u00f3ng ng\u00f3n ch\u00e2n c\u00e1i \u0111\u00e3 t\u00edm s\u1eabm. T\u1eeb \u0111\u00f3 gia \u0111\u00ecnh em ch\u1ecdn gi\u00e0y r\u1ed9ng h\u01a1n m\u1ed9t ch\u00fat m\u1ed7i khi \u0111i n\u00fai, v\u00e0 chuy\u1ec7n \u0111au ng\u00f3n ch\u00e2n kh\u00f4ng l\u1eb7p l\u1ea1i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dau_hoac_bong_gan_mat_ca_chan\"><\/span>\u0110au ho\u1eb7c bong g\u00e2n m\u1eaft c\u00e1 ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1eaft c\u00e1 ch\u00e2n d\u1ec5 t\u1ed5n th\u01b0\u01a1ng \u1edf nh\u1eefng \u0111o\u1ea1n \u0111\u01b0\u1eddng g\u1ed3 gh\u1ec1, nhi\u1ec1u \u0111\u00e1 ho\u1eb7c r\u1ec5 c\u00e2y, khi ch\u00e2n h\u1ee5t xu\u1ed1ng ho\u1eb7c l\u1eadt nghi\u00eang v\u00e0o trong. Bi\u1ec3u hi\u1ec7n l\u00e0 \u0111au nh\u00f3i ngay l\u00fac b\u1ecb tr\u1eadt, sau \u0111\u00f3 m\u1eaft c\u00e1 s\u01b0ng l\u00ean, c\u00f3 th\u1ec3 b\u1ea7m t\u00edm v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n xu\u1ed1ng \u0111\u1ea5t th\u1ea5y \u0111au. M\u1ee9c \u0111\u1ed9 nh\u1eb9 n\u1eb7ng kh\u00e1c nhau t\u00f9y m\u1ed7i ng\u01b0\u1eddi, n\u00ean kh\u00f4ng n\u00ean t\u1ef1 \u0111\u00e1nh gi\u00e1 qua m\u1ed9t v\u00e0i b\u01b0\u1edbc \u0111i th\u1eed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 v\u1ecb tr\u00ed c\u1ea7n ch\u00fa \u00fd h\u01a1n c\u00e1c v\u1ecb tr\u00ed c\u00f2n l\u1ea1i, v\u00ec nhi\u1ec1u ng\u01b0\u1eddi b\u1ecb tr\u1eadt nh\u1eb9 r\u1ed3i v\u1eabn c\u1ed1 \u0111i ti\u1ebfp, khi\u1ebfn d\u00e2y ch\u1eb1ng b\u1ecb t\u1ed5n th\u01b0\u01a1ng n\u1eb7ng th\u00eam. N\u1ebfu anh ch\u1ecb hay con em c\u00f3 c\u1ea3m gi\u00e1c &#8220;r\u1eafc&#8221; m\u1ed9t ti\u1ebfng \u1edf m\u1eaft c\u00e1, h\u00e3y d\u1eebng l\u1ea1i ngh\u1ec9 tr\u01b0\u1edbc khi quy\u1ebft \u0111\u1ecbnh \u0111i ti\u1ebfp. \u0110\u1ec3 d\u1ec5 so s\u00e1nh, t\u00f4i t\u1ed5ng h\u1ee3p b\u1ed1n v\u1ecb tr\u00ed trong b\u1ea3ng sau.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>V\u1ecb tr\u00ed \u0111au<\/th><th>Bi\u1ec3u hi\u1ec7n th\u01b0\u1eddng g\u1eb7p<\/th><th>Th\u1eddi \u0111i\u1ec3m \u0111au r\u00f5<\/th><th>D\u1ea5u hi\u1ec7u c\u1ea7n l\u01b0u \u00fd<\/th><\/tr><\/thead><tbody><tr><td>B\u1eafp ch\u00e2n<\/td><td>C\u01a1 c\u0103ng c\u1ee9ng, \u0111au \u00e2m \u1ec9 ho\u1eb7c nh\u00f3i khi s\u1edd v\u00e0o<\/td><td>S\u00e1ng h\u00f4m sau, k\u00e9o d\u00e0i v\u00e0i ng\u00e0y<\/td><td>M\u1ed9t b\u00ean s\u01b0ng, n\u00f3ng, \u0111au t\u0103ng d\u1ea7n<\/td><\/tr><tr><td>Kh\u1edbp g\u1ed1i<\/td><td>Nh\u1ee9c quanh x\u01b0\u01a1ng b\u00e1nh ch\u00e8, y\u1ebfu g\u1ed1i khi b\u01b0\u1edbc xu\u1ed1ng<\/td><td>L\u00fac xu\u1ed1ng d\u1ed1c, xu\u1ed1ng c\u1ea7u thang<\/td><td>G\u1ed1i s\u01b0ng, k\u1eb9t ho\u1eb7c l\u1ecfng l\u1ebbo<\/td><\/tr><tr><td>M\u0169i ng\u00f3n ch\u00e2n v\u00e0 gan b\u00e0n ch\u00e2n<\/td><td>M\u00f3ng b\u1ea7m t\u00edm, gan b\u00e0n ch\u00e2n \u0111au r\u00e1t<\/td><td>Sau \u0111o\u1ea1n xu\u1ed1ng d\u1ed1c d\u00e0i<\/td><td>M\u00f3ng bong, da ph\u1ed3ng r\u1ed9p \u0111\u1ecf n\u00f3ng<\/td><\/tr><tr><td>M\u1eaft c\u00e1 ch\u00e2n<\/td><td>\u0110au nh\u00f3i khi tr\u1eadt, sau \u0111\u00f3 s\u01b0ng, b\u1ea7m<\/td><td>Ngay l\u00fac h\u1ee5t ch\u00e2n v\u00e0 1 \u0111\u1ebfn 2 ng\u00e0y sau<\/td><td>Kh\u00f4ng ch\u1ed1ng \u0111\u01b0\u1ee3c ch\u00e2n xu\u1ed1ng \u0111\u1ea5t<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguyen_nhan_khoa_hoc_khien_leo_nui_ve_dau_chan\"><\/span>Nguy\u00ean nh\u00e2n khoa h\u1ecdc khi\u1ebfn leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/strong> th\u01b0\u1eddng do n\u0103m nguy\u00ean nh\u00e2n: c\u01a1 \u0111au \u00ea sau v\u1eadn \u0111\u1ed9ng (DOMS), \u00e1p l\u1ef1c t\u0103ng trong khoang c\u01a1 c\u1eb3ng ch\u00e2n, sai t\u01b0 th\u1ebf khi xu\u1ed1ng d\u1ed1c, thi\u1ebfu n\u01b0\u1edbc v\u00e0 mu\u1ed1i kho\u00e1ng, v\u00e0 d\u00f9ng sai trang b\u1ecb. Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 \u0111au ch\u00e2n ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 &#8220;y\u1ebfu qu\u00e1&#8221; ho\u1eb7c &#8220;l\u00e2u kh\u00f4ng v\u1eadn \u0111\u1ed9ng&#8221;, nh\u01b0ng th\u1ef1c t\u1ebf c\u00e1c y\u1ebfu t\u1ed1 n\u00e0y th\u01b0\u1eddng c\u1ed9ng d\u1ed3n v\u00e0o nhau. Hi\u1ec3u t\u1eebng nguy\u00ean nh\u00e2n s\u1ebd gi\u00fap anh ch\u1ecb bi\u1ebft c\u1ea7n ch\u1ec9nh \u0111i\u1ec1u g\u00ec cho chuy\u1ebfn \u0111i sau.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hoi_chung_dau_co_khoi_phat_muon_DOMS\"><\/span>H\u1ed9i ch\u1ee9ng \u0111au c\u01a1 kh\u1edfi ph\u00e1t mu\u1ed9n (DOMS)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 c\u00e1ch g\u1ecdi cho ki\u1ec3u \u0111au \u00ea \u1ea9m xu\u1ea5t hi\u1ec7n sau khi v\u1eadn \u0111\u1ed9ng m\u1ed9t th\u1eddi gian, ch\u1ee9 kh\u00f4ng ph\u1ea3i ngay l\u00fac \u0111ang \u0111i. Khi c\u01a1 b\u1eafp l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n m\u1ee9c quen, c\u00e1c s\u1ee3i c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng r\u1ea5t nh\u1ecf, v\u00e0 c\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng b\u1eb1ng m\u1ed9t qu\u00e1 tr\u00ecnh vi\u00eam nh\u1eb9 \u0111\u1ec3 s\u1eeda ch\u1eefa. Ch\u00ednh qu\u00e1 tr\u00ecnh n\u00e0y g\u00e2y c\u1ea3m gi\u00e1c \u0111au, c\u1ee9ng c\u01a1, v\u00e0 n\u00f3 l\u00e0 ph\u1ea3n \u1ee9ng l\u00e0nh t\u00ednh, kh\u00f4ng ph\u1ea3i d\u1ea5u hi\u1ec7u c\u01a1 b\u1ecb h\u1ecfng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Theo c\u00e1c t\u00e0i li\u1ec7u v\u1ec1 sinh l\u00fd v\u1eadn \u0111\u1ed9ng, c\u01a1n \u0111au th\u01b0\u1eddng r\u00f5 nh\u1ea5t trong kho\u1ea3ng 24 \u0111\u1ebfn 72 gi\u1edd sau v\u1eadn \u0111\u1ed9ng r\u1ed3i gi\u1ea3m d\u1ea7n, v\u00e0 th\u01b0\u1eddng h\u1ebft trong kho\u1ea3ng m\u1ed9t tu\u1ea7n. Xu\u1ed1ng d\u1ed1c l\u00e0 t\u00ecnh hu\u1ed1ng d\u1ec5 g\u00e2y \u0111au ki\u1ec3u n\u00e0y, v\u00ec khi \u0111\u00f3 c\u01a1 \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n v\u1eeba ph\u1ea3i g\u1ed3ng v\u1eeba b\u1ecb k\u00e9o d\u00e0i ra \u0111\u1ec3 gi\u1eef c\u01a1 th\u1ec3 kh\u1ecfi lao v\u1ec1 ph\u00eda tr\u01b0\u1edbc. C\u0169ng v\u00ec th\u1ebf m\u00e0 <strong>leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/strong> th\u01b0\u1eddng n\u1eb7ng v\u00e0o ng\u00e0y th\u1ee9 hai, khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi lo m\u00ecnh b\u1ecb ch\u1ea5n th\u01b0\u01a1ng trong khi th\u1ef1c ra c\u01a1 \u0111ang t\u1ef1 h\u1ed3i ph\u1ee5c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ap_luc_tang_khoang_co\"><\/span>\u00c1p l\u1ef1c t\u0103ng khoang c\u01a1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u01a1 c\u1eb3ng ch\u00e2n n\u1eb1m trong nh\u1eefng ng\u0103n \u0111\u01b0\u1ee3c bao b\u1ecdc b\u1edfi l\u1edbp m\u00e0ng kh\u00e1 dai v\u00e0 kh\u00f4ng gi\u00e3n nhi\u1ec1u. Khi v\u1eadn \u0111\u1ed9ng m\u1ea1nh, m\u00e1u d\u1ed3n v\u1ec1 c\u01a1 khi\u1ebfn c\u01a1 n\u1edf ra, \u00e1p l\u1ef1c b\u00ean trong ng\u0103n t\u0103ng l\u00ean v\u00e0 g\u00e2y c\u1ea3m gi\u00e1c c\u0103ng t\u1ee9c, n\u1eb7ng ch\u00e2n, \u0111au. \u0110\u00e2y l\u00e0 ph\u1ea3n \u1ee9ng b\u00ecnh th\u01b0\u1eddng c\u1ee7a c\u01a1 th\u1ec3 khi g\u1eafng s\u1ee9c, v\u00e0 khi c\u01a1 th\u1ea3 l\u1ecfng tr\u1edf l\u1ea1i th\u00ec \u00e1p l\u1ef1c c\u0169ng gi\u1ea3m theo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a H\u1ecdc vi\u1ec7n Qu\u00e2n y tr\u00ean 70 v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111i\u1ec1n kinh ghi nh\u1eadn \u00e1p l\u1ef1c trong c\u00e1c khoang c\u01a1 c\u1eb3ng ch\u00e2n cao nh\u1ea5t v\u00e0o kho\u1ea3ng m\u1ed9t ph\u00fat sau v\u1eadn \u0111\u1ed9ng, r\u1ed3i gi\u1ea3m d\u1ea7n \u1edf c\u00e1c l\u1ea7n \u0111o ti\u1ebfp theo, sau 5 ph\u00fat v\u00e0 10 ph\u00fat. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3i th\u00edch v\u00ec sao sau khi d\u1eebng ch\u00e2n ngh\u1ec9, c\u1ea3m gi\u00e1c c\u0103ng c\u1ee9ng th\u01b0\u1eddng d\u1ecbu b\u1edbt. Tuy v\u1eady, n\u1ebfu b\u1eafp ch\u00e2n v\u1eabn c\u0103ng c\u1ee9ng k\u00e9o d\u00e0i, \u0111au d\u1eef d\u1ed9i ho\u1eb7c k\u00e8m t\u00ea b\u00ec th\u00ec anh ch\u1ecb kh\u00f4ng n\u00ean ch\u1ee7 quan m\u00e0 n\u00ean \u0111i kh\u00e1m s\u1edbm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sai_tu_the_khi_xuong_doc\"><\/span>Sai t\u01b0 th\u1ebf khi xu\u1ed1ng d\u1ed1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nhi\u1ec1u ng\u01b0\u1eddi khi xu\u1ed1ng d\u1ed1c c\u00f3 th\u00f3i quen lao ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc cho nhanh, th\u00e2n ng\u01b0\u1eddi th\u1eb3ng \u0111\u1ee9ng, \u0111\u1ea7u g\u1ed1i \u0111\u01b0a qu\u00e1 m\u0169i ch\u00e2n v\u00e0 \u0111\u1eb7t g\u00f3t ch\u00e2n xu\u1ed1ng \u0111\u1ea5t r\u1ea5t m\u1ea1nh. C\u00e1ch \u0111i n\u00e0y khi\u1ebfn to\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ed9ng v\u1edbi ba l\u00f4 d\u1ed3n th\u1eb3ng v\u00e0o kh\u1edbp g\u1ed1i sau m\u1ed7i b\u01b0\u1edbc. Sau v\u00e0i tr\u0103m b\u01b0\u1edbc nh\u01b0 th\u1ebf, \u0111\u1ea7u g\u1ed1i kh\u00f3 m\u00e0 kh\u00f4ng k\u00eau c\u1ee9u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i t\u1eebng g\u1eb7p m\u1ed9t ch\u1ecb ph\u1ee5 huynh \u0111eo ba l\u00f4 kh\u00e1 n\u1eb7ng v\u00ec mang \u0111\u1ed3 \u0103n cho c\u1ea3 nh\u00f3m. Ch\u1ecb \u0111i xu\u1ed1ng r\u1ea5t nhanh v\u00ec s\u1ee3 t\u1ee5t l\u1ea1i ph\u00eda sau, v\u00e0 cu\u1ed1i ng\u00e0y ch\u1ecb than \u0111au hai \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn m\u1ee9c ph\u1ea3i ng\u1ed3i ngh\u1ec9 gi\u1eefa \u0111\u01b0\u1eddng. Chuy\u1ebfn sau, ch\u1ecb th\u1eed h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m, \u0111i ch\u1eadm l\u1ea1i v\u00e0 chia nh\u1ecf \u0111o\u1ea1n d\u1ed1c, c\u01a1n \u0111au gi\u1ea3m \u0111i r\u00f5 r\u1ec7t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thieu_nuoc_va_chat_dien_giai\"><\/span>Thi\u1ebfu n\u01b0\u1edbc v\u00e0 ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u1ed1c nhi\u1ec1u gi\u1edd, c\u01a1 th\u1ec3 ra m\u1ed3 h\u00f4i li\u00ean t\u1ee5c v\u00e0 m\u1ea5t c\u1ea3 n\u01b0\u1edbc l\u1eabn mu\u1ed1i kho\u00e1ng nh\u01b0 natri, kali. Khi thi\u1ebfu c\u00e1c ch\u1ea5t n\u00e0y, c\u01a1 d\u1ec5 co th\u1eaft \u0111\u1ed9t ng\u1ed9t, hay c\u00f2n g\u1ecdi l\u00e0 chu\u1ed9t r\u00fat, th\u01b0\u1eddng x\u1ea3y ra \u1edf b\u1eafp ch\u00e2n v\u00e0 \u0111\u00f9i. C\u00f3 khi chu\u1ed9t r\u00fat xu\u1ea5t hi\u1ec7n ngay gi\u1eefa chuy\u1ebfn \u0111i, c\u00f3 khi \u0111\u1ebfn l\u00fac v\u1ec1 nh\u00e0, n\u1eb1m ngh\u1ec9 m\u1edbi b\u1ecb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nhi\u1ec1u ng\u01b0\u1eddi u\u1ed1ng n\u01b0\u1edbc l\u1ecdc \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng qu\u00ean b\u1ed5 sung mu\u1ed1i kho\u00e1ng, nh\u1ea5t l\u00e0 trong nh\u1eefng ng\u00e0y tr\u1eddi n\u00f3ng \u1ea9m. V\u00ec v\u1eady, ngo\u00e0i n\u01b0\u1edbc l\u1ecdc, anh ch\u1ecb n\u00ean mang theo n\u01b0\u1edbc b\u00f9 \u0111i\u1ec7n gi\u1ea3i ho\u1eb7c \u00edt \u0111\u1ed3 \u0103n c\u00f3 ch\u00fat mu\u1ed1i \u0111\u1ec3 c\u00e2n b\u1eb1ng l\u1ea1i. V\u1edbi c\u00e1c b\u1ea1n nh\u1ecf, ph\u1ee5 huynh n\u00ean ch\u1ee7 \u0111\u1ed9ng nh\u1eafc con u\u1ed1ng n\u01b0\u1edbc, v\u00ec tr\u1ebb m\u1ea3i ch\u01a1i th\u01b0\u1eddng qu\u00ean c\u1ea3 kh\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Su_dung_sai_trang_bi\"><\/span>S\u1eed d\u1ee5ng sai trang b\u1ecb<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Gi\u00e0y qu\u00e1 ch\u1eadt khi\u1ebfn ng\u00f3n ch\u00e2n b\u1ecb \u00e9p, gi\u00e0y qu\u00e1 c\u1ee9ng ho\u1eb7c \u0111\u1ebf m\u00f2n l\u00e0m b\u00e0n ch\u00e2n kh\u00f4ng \u00eam khi ti\u1ebfp \u0111\u1ea5t, c\u00f2n vi\u1ec7c thi\u1ebfu g\u1eady h\u1ed7 tr\u1ee3 khi\u1ebfn hai ch\u00e2n ph\u1ea3i g\u00e1nh to\u00e0n b\u1ed9 t\u1ea3i tr\u1ecdng. \u0110\u00e2y l\u00e0 nh\u00f3m nguy\u00ean nh\u00e2n d\u1ec5 kh\u1eafc ph\u1ee5c, nh\u01b0ng l\u1ea1i hay b\u1ecb b\u1ecf qua v\u00ec nhi\u1ec1u gia \u0111\u00ecnh ngh\u0129 m\u1ed9t \u0111\u00f4i gi\u00e0y th\u1ec3 thao \u0111i h\u1ecdc l\u00e0 \u0111\u1ee7 cho chuy\u1ebfn leo n\u00fai cu\u1ed1i tu\u1ea7n. Th\u1ef1c t\u1ebf, \u0111\u01b0\u1eddng n\u00fai c\u00f3 \u0111\u1ed9 d\u1ed1c v\u00e0 m\u1eb7t \u0111\u01b0\u1eddng kh\u00e1c h\u1eb3n s\u00e2n tr\u01b0\u1eddng hay v\u1ec9a h\u00e8.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ngo\u00e0i gi\u00e0y, anh ch\u1ecb c\u0169ng n\u00ean \u0111\u1ec3 \u00fd chi\u1ebfc ba l\u00f4. Ba l\u00f4 qu\u00e1 n\u1eb7ng ho\u1eb7c \u0111eo l\u1ec7ch l\u00e0m d\u00e1ng \u0111i thay \u0111\u1ed5i, khi\u1ebfn kh\u1edbp g\u1ed1i v\u00e0 m\u1eaft c\u00e1 ph\u1ea3i b\u00f9 tr\u1eeb nhi\u1ec1u h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft. M\u1ed7i chuy\u1ebfn \u0111i, anh ch\u1ecb th\u1eed ki\u1ec3m tra l\u1ea1i tr\u1ecdng l\u01b0\u1ee3ng ba l\u00f4 c\u1ee7a c\u1ea3 ng\u01b0\u1eddi l\u1edbn l\u1eabn tr\u1ebb nh\u1ecf tr\u01b0\u1edbc khi xu\u1ea5t ph\u00e1t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>XEM TH\u00caM: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/di-leo-nui-nen-mac-gi\/\">\u0110i leo n\u00fai n\u00ean m\u1eb7c g\u00ec? C\u00e1ch ch\u1ecdn trang ph\u1ee5c, gi\u00e0y v\u00e0 ph\u1ee5 ki\u1ec7n<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cac_buoc_xu_ly_va_phuc_hoi_chan_thuong_chan_khi_leo_nui\"><\/span>C\u00e1c b\u01b0\u1edbc x\u1eed l\u00fd v\u00e0 ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng ch\u00e2n khi leo n\u00fai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea5n th\u01b0\u01a1ng c\u1ea5p t\u00ednh nh\u01b0 bong g\u00e2n, s\u01b0ng t\u1ea5y n\u00ean \u0111\u01b0\u1ee3c x\u1eed l\u00fd theo nguy\u00ean t\u1eafc R.I.C.E (ngh\u1ec9 ng\u01a1i, ch\u01b0\u1eddm l\u1ea1nh, b\u0103ng \u00e9p, k\u00ea cao ch\u00e2n) trong 48 gi\u1edd \u0111\u1ea7u. C\u00f2n \u0111au \u00ea c\u01a1 th\u00f4ng th\u01b0\u1eddng th\u00ec anh ch\u1ecb c\u00f3 th\u1ec3 gi\u00e3n c\u01a1, d\u00f9ng nhi\u1ec7t, v\u1eadn \u0111\u1ed9ng nh\u1eb9 v\u00e0 b\u1ed5 sung dinh d\u01b0\u1ee1ng \u0111\u1ec3 c\u01a1 h\u1ed3i ph\u1ee5c d\u1ea7n. Vi\u1ec7c \u0111\u1ea7u ti\u00ean l\u00e0 x\u00e1c \u0111\u1ecbnh ch\u00e2n \u0111ang b\u1ecb ch\u1ea5n th\u01b0\u01a1ng c\u1ea5p t\u00ednh (tr\u1eadt kh\u1edbp, s\u01b0ng t\u1ea5y ngay sau khi b\u1ecb) hay ch\u1ec9 m\u1ecfi, \u00ea c\u01a1, r\u1ed3i ch\u1ecdn c\u00e1ch x\u1eed l\u00fd t\u01b0\u01a1ng \u1ee9ng b\u00ean d\u01b0\u1edbi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguyen_tac_RICE_cho_chan_thuong_cap_tinh_bong_gan_sung_tay\"><\/span>Nguy\u00ean t\u1eafc R.I.C.E cho ch\u1ea5n th\u01b0\u01a1ng c\u1ea5p t\u00ednh (bong g\u00e2n, s\u01b0ng t\u1ea5y)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">R.I.C.E l\u00e0 c\u00e1ch vi\u1ebft t\u1eaft c\u1ee7a b\u1ed1n b\u01b0\u1edbc ch\u0103m s\u00f3c ban \u0111\u1ea7u, th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng cho nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng ph\u1ea7n m\u1ec1m nh\u01b0 bong g\u00e2n. M\u1ed7i b\u01b0\u1edbc c\u00f3 m\u1ed9t vai tr\u00f2 ri\u00eang n\u00ean anh ch\u1ecb n\u00ean l\u00e0m \u0111\u1ee7 c\u1ea3 b\u1ed1n thay v\u00ec ch\u1ec9 ch\u1ecdn m\u1ed9t. Th\u1ee9 t\u1ef1 th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rest (ngh\u1ec9 ng\u01a1i):<\/strong> h\u1ea1n ch\u1ebf \u0111i l\u1ea1i t\u1ed1i \u0111a trong nh\u1eefng ng\u00e0y \u0111\u1ea7u, kh\u00f4ng c\u1ed1 \u0111i ti\u1ebfp \u0111\u1ec3 &#8220;xem c\u00f3 \u0111\u1ee1 kh\u00f4ng&#8221;. N\u1ebfu b\u1eaft bu\u1ed9c ph\u1ea3i di chuy\u1ec3n, h\u00e3y nh\u1edd ng\u01b0\u1eddi d\u00ecu ho\u1eb7c d\u00f9ng g\u1eady \u0111\u1ec3 ch\u00e2n \u0111au kh\u00f4ng ph\u1ea3i ch\u1ecbu l\u1ef1c.<\/li>\n\n\n\n<li><strong>Ice (ch\u01b0\u1eddm l\u1ea1nh):<\/strong> ch\u01b0\u1eddm \u0111\u00e1 b\u1ecdc trong kh\u0103n m\u1ecfng kho\u1ea3ng 15 \u0111\u1ebfn 20 ph\u00fat m\u1ed7i l\u1ea7n, l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n trong 48 gi\u1edd \u0111\u1ea7u \u0111\u1ec3 gi\u1ea3m s\u01b0ng, gi\u1ea3m vi\u00eam. Trong giai \u0111o\u1ea1n n\u00e0y, anh ch\u1ecb \u0111\u1eebng xoa d\u1ea7u n\u00f3ng hay r\u01b0\u1ee3u thu\u1ed1c.<\/li>\n\n\n\n<li><strong>Compression (b\u0103ng \u00e9p):<\/strong> d\u00f9ng b\u0103ng thun qu\u1ea5n quanh m\u1eaft c\u00e1 ho\u1eb7c \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 c\u1ed1 \u0111\u1ecbnh v\u00e0 h\u1ea1n ch\u1ebf s\u01b0ng. Qu\u1ea5n v\u1eeba ch\u1eb7t, \u0111\u1ee7 c\u1ed1 \u0111\u1ecbnh nh\u01b0ng kh\u00f4ng l\u00e0m ng\u00f3n ch\u00e2n t\u00edm t\u00e1i ho\u1eb7c t\u00ea.<\/li>\n\n\n\n<li><strong>Elevation (k\u00ea cao ch\u00e2n):<\/strong> khi n\u1eb1m ngh\u1ec9, k\u00ea ch\u00e2n cao h\u01a1n m\u1ee9c tim \u0111\u1ec3 m\u00e1u v\u00e0 d\u1ecbch d\u1ec5 ch\u1ea3y ng\u01b0\u1ee3c v\u1ec1, gi\u00fap gi\u1ea3m s\u01b0ng ph\u00f9.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00fd do c\u1ea7n tr\u00e1nh d\u1ea7u n\u00f3ng v\u00e0 r\u01b0\u1ee3u thu\u1ed1c ngay l\u00fac n\u00e0y l\u00e0 v\u00ec nhi\u1ec7t v\u00e0 s\u1ef1 k\u00edch th\u00edch l\u00e0m m\u1ea1ch m\u00e1u gi\u00e3n ra, v\u00f9ng \u0111ang vi\u00eam s\u01b0ng c\u00f3 th\u1ec3 s\u01b0ng nhi\u1ec1u h\u01a1n. Nhi\u1ec1u gia \u0111\u00ecnh c\u00f3 th\u00f3i quen xoa b\u00f3p ngay khi b\u1ecb tr\u1eadt v\u00ec ngh\u0129 l\u00e0m v\u1eady cho &#8220;tan m\u00e1u b\u1ea7m&#8221;, nh\u01b0ng v\u1edbi t\u1ed5n th\u01b0\u01a1ng m\u1edbi th\u00ec c\u00e1ch n\u00e0y d\u1ec5 ph\u1ea3n t\u00e1c d\u1ee5ng. Ch\u1edd qua 48 gi\u1edd \u0111\u1ea7u v\u00e0 khi v\u00f9ng \u0111au kh\u00f4ng c\u00f2n s\u01b0ng n\u00f3ng \u0111\u1ecf, anh ch\u1ecb m\u1edbi n\u00ean chuy\u1ec3n sang c\u00e1c bi\u1ec7n ph\u00e1p th\u01b0 gi\u00e3n b\u00ean d\u01b0\u1edbi.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-buoc-xu-ly-phuc-hoi-chan-thuong-chan-khi-leo-nui.png\" alt=\"\" class=\"wp-image-7214\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-buoc-xu-ly-phuc-hoi-chan-thuong-chan-khi-leo-nui.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-buoc-xu-ly-phuc-hoi-chan-thuong-chan-khi-leo-nui-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-buoc-xu-ly-phuc-hoi-chan-thuong-chan-khi-leo-nui-768x576.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng ch\u00e2n l\u00e0 c\u1ea3 m\u1ed9t qu\u00e1 tr\u00ecnh ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cac_bien_phap_thu_gian_co_sau_sau_48_gio_hoac_khi_co_khong_sung_do\"><\/span>C\u00e1c bi\u1ec7n ph\u00e1p th\u01b0 gi\u00e3n c\u01a1 s\u00e2u (sau 48 gi\u1edd ho\u1eb7c khi c\u01a1 kh\u00f4ng s\u01b0ng \u0111\u1ecf)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi v\u00f9ng \u0111au kh\u00f4ng c\u00f2n s\u01b0ng n\u00f3ng \u0111\u1ecf, ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 ch\u1ec9 b\u1ecb \u00ea \u1ea9m c\u01a1, anh ch\u1ecb c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng c\u00e1c c\u00e1ch sau \u0111\u1ec3 c\u01a1 tr\u1edf l\u1ea1i tr\u1ea1ng th\u00e1i b\u00ecnh th\u01b0\u1eddng. Kh\u00f4ng c\u1ea7n l\u00e0m t\u1ea5t c\u1ea3 c\u00f9ng l\u00fac, anh ch\u1ecb ch\u1ecdn v\u00e0i c\u00e1ch ph\u00f9 h\u1ee3p v\u1edbi m\u00ecnh v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n trong v\u00e0i ng\u00e0y. Quan tr\u1ecdng l\u00e0 l\u00e0m nh\u1eb9 nh\u00e0ng v\u00e0 d\u1eebng l\u1ea1i khi th\u1ea5y \u0111au nh\u00f3i.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u00e3n c\u01a1 chuy\u00ean s\u00e2u:<\/strong> b\u00e0i t\u1eadp g\u00e1c m\u0169i ch\u00e2n l\u00ean t\u01b0\u1eddng gi\u00fap k\u00e9o gi\u00e3n b\u1eafp ch\u00e2n, c\u00f2n c\u00e1c \u0111\u1ed9ng t\u00e1c yoga nh\u01b0 g\u1eadp ng\u01b0\u1eddi ng\u1ed3i ho\u1eb7c k\u00e9o g\u00f3t ch\u1ea1m m\u00f4ng gi\u00fap gi\u00e3n c\u01a1 \u0111\u00f9i. Gi\u1eef m\u1ed7i t\u01b0 th\u1ebf kho\u1ea3ng 20 \u0111\u1ebfn 30 gi\u00e2y, th\u1edf \u0111\u1ec1u, kh\u00f4ng nh\u00fan m\u1ea1nh.<\/li>\n\n\n\n<li><strong>D\u00f9ng \u1ed1ng l\u0103n m\u00e1t-xa (foam roller):<\/strong> l\u0103n nh\u1eb9 d\u1ecdc b\u1eafp ch\u00e2n, m\u1eb7t tr\u01b0\u1edbc v\u00e0 m\u1eb7t sau \u0111\u00f9i, m\u1ed7i v\u00f9ng kho\u1ea3ng m\u1ed9t \u0111\u1ebfn hai ph\u00fat. C\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu \u0111\u1ebfn t\u1eeb vi\u1ec7c c\u01a1 \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng. C\u00f2n l\u1eddi truy\u1ec1n tai r\u1eb1ng c\u00e1ch n\u00e0y &#8220;gi\u1ea3i ph\u00f3ng axit lactic&#8221; th\u00ec ch\u01b0a ch\u00ednh x\u00e1c, v\u00ec axit lactic th\u01b0\u1eddng \u0111\u00e3 \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 x\u1eed l\u00fd ngay trong ng\u00e0y, kh\u00f4ng ph\u1ea3i nguy\u00ean nh\u00e2n g\u00e2y \u0111au \u00ea c\u1ee7a hai ba ng\u00e0y sau.<\/li>\n\n\n\n<li><strong>D\u00f9ng nhi\u1ec7t:<\/strong> t\u1eafm n\u01b0\u1edbc \u1ea5m, ng\u00e2m ch\u00e2n b\u1eb1ng n\u01b0\u1edbc \u1ea5m c\u00f3 th\u1ea3o d\u01b0\u1ee3c ho\u1eb7c mu\u1ed1i Epsom gi\u00fap m\u1ea1ch m\u00e1u gi\u00e3n, m\u00e1u l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng c\u01a1. Ch\u1ec9 n\u00ean d\u00f9ng khi ch\u00e2n kh\u00f4ng c\u00f2n s\u01b0ng n\u00f3ng \u0111\u1ecf v\u00e0 da kh\u00f4ng b\u1ecb tr\u1ea7y x\u01b0\u1edbc.<\/li>\n\n\n\n<li><strong>V\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng:<\/strong> n\u1eb1m l\u00ec m\u1ed9t ch\u1ed7 qu\u00e1 l\u00e2u khi\u1ebfn c\u01a1 c\u00e0ng c\u1ee9ng. H\u00f4m sau anh ch\u1ecb n\u00ean \u0111i b\u1ed9 nh\u1eb9 ho\u1eb7c \u0111\u1ea1p xe ch\u1eadm kho\u1ea3ng 20 \u0111\u1ebfn 30 ph\u00fat \u0111\u1ec3 m\u00e1u l\u01b0u th\u00f4ng, c\u01a1 b\u1edbt n\u1eb7ng n\u1ec1.<\/li>\n\n\n\n<li><strong>Dinh d\u01b0\u1ee1ng ph\u1ee5c h\u1ed3i:<\/strong> b\u1ed5 sung \u0111\u1ea1m (th\u1ecbt, c\u00e1, tr\u1ee9ng, \u0111\u1eadu) \u0111\u1ec3 c\u01a1 s\u1eeda ch\u1eefa, u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 n\u01b0\u1edbc b\u00f9 \u0111i\u1ec7n gi\u1ea3i nh\u01b0 Oresol pha \u0111\u00fang h\u01b0\u1edbng d\u1eabn tr\u00ean bao b\u00ec. Anh ch\u1ecb c\u0169ng c\u00f3 th\u1ec3 \u0103n th\u00eam chu\u1ed1i, c\u00e1 h\u1ed3i v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t, l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m c\u00f3 t\u00ednh kh\u00e1ng vi\u00eam.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Khi_nao_leo_nui_ve_dau_chan_can_gap_bac_si\"><\/span>Khi n\u00e0o leo n\u00fai v\u1ec1 \u0111au ch\u00e2n c\u1ea7n g\u1eb7p b\u00e1c s\u0129?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean \u0111i kh\u00e1m khi <strong>leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/strong> k\u00e8m s\u01b0ng v\u00f9 kh\u00f4ng gi\u1ea3m sau 2 \u0111\u1ebfn 3 ng\u00e0y, b\u1ea7m t\u00edm l\u1edbn, \u0111au nh\u00f3i kh\u00f4ng ch\u1ed1ng n\u1ed5i ch\u00e2n xu\u1ed1ng \u0111\u1ea5t ho\u1eb7c kh\u1edbp l\u1ecfng l\u1ebbo. Ph\u1ea7n l\u1edbn c\u00e1c c\u01a1n \u0111au sau leo n\u00fai gi\u1ea3m d\u1ea7n trong v\u00e0i ng\u00e0y, nh\u01b0ng nh\u1eefng d\u1ea5u hi\u1ec7u n\u00e0y cho th\u1ea5y t\u1ed5n th\u01b0\u01a1ng kh\u00f4ng ch\u1ec9 d\u1eebng \u1edf m\u1ec7t c\u01a1. Khi g\u1eb7p m\u1ed9t trong c\u00e1c d\u1ea5u hi\u1ec7u d\u01b0\u1edbi \u0111\u00e2y, anh ch\u1ecb n\u00ean \u0111i kh\u00e1m s\u1edbm thay v\u00ec ti\u1ebfp t\u1ee5c t\u1ef1 x\u1eed l\u00fd t\u1ea1i nh\u00e0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u00e2n s\u01b0ng v\u00f9, kh\u00f4ng gi\u1ea3m sau 2 \u0111\u1ebfn 3 ng\u00e0y ch\u0103m s\u00f3c \u0111\u00fang c\u00e1ch.<\/li>\n\n\n\n<li>Xu\u1ea5t hi\u1ec7n v\u1ebft b\u1ea7m t\u00edm l\u1edbn, lan r\u1ed9ng, nh\u1ea5t l\u00e0 \u1edf m\u1eaft c\u00e1 ho\u1eb7c c\u1eb3ng ch\u00e2n.<\/li>\n\n\n\n<li>\u0110au nh\u00f3i d\u1eef d\u1ed9i, kh\u00f4ng th\u1ec3 ch\u1ed1ng ch\u00e2n xu\u1ed1ng \u0111\u1ea5t ho\u1eb7c kh\u00f4ng \u0111i n\u1ed5i.<\/li>\n\n\n\n<li>Kh\u1edbp l\u1ecfng l\u1ebbo, c\u1ea3m gi\u00e1c &#8220;tr\u1eadt ra tr\u1eadt v\u00e0o&#8221;, c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u r\u00e1ch d\u00e2y ch\u1eb1ng.<\/li>\n\n\n\n<li>Nghe ti\u1ebfng &#8220;r\u1eafc&#8221; l\u00fac b\u1ecb ch\u1ea5n th\u01b0\u01a1ng, \u0111au t\u1eadp trung \u1edf m\u1ed9t \u0111i\u1ec3m tr\u00ean x\u01b0\u01a1ng, c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u r\u1ea1n x\u01b0\u01a1ng.<\/li>\n\n\n\n<li>B\u1eafp ch\u00e2n c\u0103ng c\u1ee9ng k\u00e9o d\u00e0i k\u00e8m t\u00ea b\u00ec, l\u1ea1nh ho\u1eb7c \u0111\u1ed5i m\u00e0u da.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i t\u1eebng g\u1eb7p m\u1ed9t ch\u1ecb b\u1ecb tr\u1eadt ch\u00e2n \u1edf \u0111o\u1ea1n \u0111\u01b0\u1eddng \u0111\u00e1. Ch\u1ecb ngh\u0129 ch\u1ec9 l\u00e0 tr\u1eadt nh\u1eb9 n\u00ean xoa d\u1ea7u n\u00f3ng, c\u1ed1 \u0111i ti\u1ebfp r\u1ed3i v\u1ec1 nh\u00e0 v\u1eabn \u0111i l\u00e0m nh\u01b0 b\u00ecnh th\u01b0\u1eddng. M\u1ed9t tu\u1ea7n sau m\u1eaft c\u00e1 v\u1eabn s\u01b0ng, ch\u1ecb kh\u00f4ng th\u1ec3 \u0111\u1ee9ng l\u00e2u, \u0111\u1ebfn khi \u0111i kh\u00e1m m\u1edbi bi\u1ebft d\u00e2y ch\u1eb1ng b\u1ecb t\u1ed5n th\u01b0\u01a1ng v\u00e0 c\u1ea7n \u0111\u01b0\u1ee3c c\u1ed1 \u0111\u1ecbnh. N\u1ebfu ch\u1ecb \u0111i kh\u00e1m s\u1edbm h\u01a1n, qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c c\u00f3 l\u1ebd \u0111\u00e3 nhanh h\u01a1n, n\u00ean khi c\u00f2n nghi ng\u1edd, h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 l\u00e0 l\u1ef1a ch\u1ecdn an to\u00e0n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi tr\u1ebb nh\u1ecf, anh ch\u1ecb c\u00e0ng n\u00ean th\u1eadn tr\u1ecdng, v\u00ec c\u00e1c b\u00e9 th\u01b0\u1eddng kh\u00f4ng di\u1ec5n \u0111\u1ea1t r\u00f5 c\u01a1n \u0111au. N\u1ebfu con \u0111i kh\u1eadp khi\u1ec5ng k\u00e9o d\u00e0i, kh\u00f4ng ch\u1ecbu \u0111\u1eb7t ch\u00e2n xu\u1ed1ng \u0111\u1ea5t ho\u1eb7c ch\u00e2n c\u00f3 v\u00f9ng s\u01b0ng r\u00f5 r\u1ec7t, h\u00e3y \u0111\u01b0a con \u0111i kh\u00e1m thay v\u00ec ch\u1edd t\u1ef1 kh\u1ecfi. M\u1ed9t l\u1ea7n kh\u00e1m s\u1edbm s\u1ebd gi\u00fap c\u1ea3 nh\u00e0 y\u00ean t\u00e2m h\u01a1n nhi\u1ec1u so v\u1edbi vi\u1ec7c lo l\u1eafng su\u1ed1t nhi\u1ec1u ng\u00e0y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bi_kip_phong_ngua_dau_chan_cho_nhung_chuyen_leo_nui\"><\/span>B\u00ed k\u00edp ph\u00f2ng ng\u1eeba \u0111au ch\u00e2n cho nh\u1eefng chuy\u1ebfn leo n\u00fai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 ph\u00f2ng ng\u1eeba <strong>leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/strong>, anh ch\u1ecb n\u00ean t\u1eadp th\u1ec3 l\u1ef1c tr\u01b0\u1edbc chuy\u1ebfn \u0111i 2 \u0111\u1ebfn 4 tu\u1ea7n, ch\u1ecdn gi\u00e0y l\u1edbn h\u01a1n kho\u1ea3ng m\u1ed9t size, kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 \u0111\u00fang l\u00fac, d\u00f9ng g\u1eady trekking v\u00e0 xu\u1ed1ng d\u1ed1c \u0111\u00fang k\u1ef9 thu\u1eadt. Ph\u00f2ng ng\u1eeba d\u1ec5 h\u01a1n x\u1eed l\u00fd, v\u00e0 vi\u1ec7c chu\u1ea9n b\u1ecb kh\u00f4ng c\u1ea7n ph\u1ee9c t\u1ea1p, ch\u1ec9 c\u1ea7n \u0111\u1ee7 s\u1edbm v\u00e0 \u0111\u1ec1u \u0111\u1eb7n. Hai nh\u00f3m vi\u1ec7c d\u01b0\u1edbi \u0111\u00e2y l\u00e0 ph\u1ea7n t\u00f4i th\u01b0\u1eddng nh\u1eafc ph\u1ee5 huynh tr\u01b0\u1edbc m\u1ed7i h\u00e0nh tr\u00ecnh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Truoc_chuyen_di\"><\/span>Tr\u01b0\u1edbc chuy\u1ebfn \u0111i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y b\u1eaft \u0111\u1ea7u r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c t\u1eeb 2 \u0111\u1ebfn 4 tu\u1ea7n tr\u01b0\u1edbc chuy\u1ebfn \u0111i, v\u1edbi c\u00e1c b\u00e0i t\u1eadp v\u1eeba s\u1ee9c nh\u01b0 squat, <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-cho-nguoi-moi-bat-dau\/\"><strong>ch\u1ea1y b\u1ed9<\/strong><\/a> nh\u1eb9 v\u00e0 leo c\u1ea7u thang. M\u1ee5c \u0111\u00edch kh\u00f4ng ph\u1ea3i \u0111\u1ec3 th\u00e0nh v\u1eadn \u0111\u1ed9ng vi\u00ean, m\u00e0 \u0111\u1ec3 c\u01a1 \u0111\u00f9i, b\u1eafp ch\u00e2n quen d\u1ea7n v\u1edbi vi\u1ec7c g\u1ed3ng v\u00e0 ch\u1ecbu t\u1ea3i. Theo c\u00e1c t\u00e0i li\u1ec7u v\u1ec1 sinh l\u00fd v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 th\u00edch nghi kh\u00e1 nhanh v\u1edbi m\u1ed9t d\u1ea1ng v\u1eadn \u0111\u1ed9ng \u0111\u00e3 t\u1eebng l\u00e0m quen, n\u00ean c\u00f9ng m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng, ng\u01b0\u1eddi \u0111\u00e3 t\u1eadp tr\u01b0\u1edbc th\u01b0\u1eddng \u00edt \u0111au \u00ea h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1ec1 gi\u00e0y, anh ch\u1ecb n\u00ean ch\u1ecdn gi\u00e0y leo n\u00fai l\u1edbn h\u01a1n kho\u1ea3ng m\u1ed9t size so v\u1edbi gi\u00e0y th\u01b0\u1eddng, v\u00e0 th\u1eed v\u00e0o bu\u1ed5i chi\u1ec1u khi ch\u00e2n h\u01a1i n\u1edf. L\u00fd do l\u00e0 khi xu\u1ed1ng d\u1ed1c, b\u00e0n ch\u00e2n b\u1ecb \u0111\u1ea9y v\u1ec1 ph\u00eda tr\u01b0\u1edbc, n\u1ebfu gi\u00e0y v\u1eeba kh\u00edt th\u00ec ng\u00f3n ch\u00e2n s\u1ebd ch\u1ea1m v\u00e0o m\u0169i gi\u00e0y. Anh ch\u1ecb n\u00ean th\u1eed gi\u00e0y c\u00f9ng \u0111\u00f4i t\u1ea5t s\u1ebd mang khi \u0111i, v\u00e0 b\u01b0\u1edbc th\u1eed v\u00e0i b\u01b0\u1edbc xu\u1ed1ng m\u1ed9t d\u1ed1c nh\u1ecf ngay trong c\u1eeda h\u00e0ng.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/bi-kip-phong-ngua-dau-chan-khi-leo-nui.png\" alt=\"\" class=\"wp-image-7213\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/bi-kip-phong-ngua-dau-chan-khi-leo-nui.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/bi-kip-phong-ngua-dau-chan-khi-leo-nui-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t l\u00e0 c\u00e1ch t\u1ed1i \u01b0u \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng ch\u00e2n khi leo n\u00fai<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trong_chuyen_di\"><\/span>Trong chuy\u1ebfn \u0111i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u1eefng th\u00f3i quen nh\u1ecf trong l\u00fac \u0111i quy\u1ebft \u0111\u1ecbnh chuy\u1ec7n h\u00f4m sau anh ch\u1ecb c\u00f3 xu\u1ed1ng n\u1ed5i c\u1ea7u thang hay kh\u00f4ng. Ph\u1ea7n l\u1edbn \u0111\u1ec1u \u0111\u01a1n gi\u1ea3n v\u00e0 c\u00f3 th\u1ec3 nh\u1eafc nhau ngay tr\u00ean \u0111\u01b0\u1eddng \u0111i, k\u1ec3 c\u1ea3 v\u1edbi c\u00e1c b\u1ea1n nh\u1ecf. Anh ch\u1ecb c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng c\u00e1c \u0111i\u1ec3m sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 \u0111\u00fang l\u00fac:<\/strong> kh\u1edfi \u0111\u1ed9ng k\u1ef9 kho\u1ea3ng 5 \u0111\u1ebfn 10 ph\u00fat tr\u01b0\u1edbc khi leo, v\u00e0 gi\u00e3n c\u01a1 ngay t\u1ea1i l\u00e1n ngh\u1ec9 khi d\u1eebng ch\u00e2n, thay v\u00ec ch\u1edd \u0111\u1ebfn l\u00fac v\u1ec1 nh\u00e0.<\/li>\n\n\n\n<li><strong>D\u00f9ng g\u1eady trekking:<\/strong> g\u1eady gi\u00fap chia b\u1edbt l\u1ef1c cho hai tay. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 1999 \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Journal of Sports Sciences, th\u1ef1c hi\u1ec7n \u1edf m\u1ed9t nh\u00f3m nh\u1ecf nam gi\u1edbi \u0111i xu\u1ed1ng d\u1ed1c 25 \u0111\u1ed9, ghi nh\u1eadn c\u00e1c l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i gi\u1ea3m kho\u1ea3ng 12 \u0111\u1ebfn 25% khi d\u00f9ng hai g\u1eady.<\/li>\n\n\n\n<li><strong>K\u1ef9 thu\u1eadt xu\u1ed1ng d\u1ed1c:<\/strong> gi\u1eef tr\u1ecdng t\u00e2m th\u1ea5p, h\u01a1i khu\u1ef5u g\u1ed1i, b\u01b0\u1edbc ng\u1eafn v\u00e0 \u0111\u1ec1u. N\u1ebfu d\u1ed1c qu\u00e1 \u0111\u1ee9ng, h\u00e3y \u0111i theo \u0111\u01b0\u1eddng z\u00edc z\u1eafc thay v\u00ec \u0111\u00e2m th\u1eb3ng xu\u1ed1ng, v\u00e0 g\u1ed3ng nh\u1eb9 c\u01a1 \u0111\u00f9i \u0111\u1ec3 ti\u1ebfp \u0111\u1ea5t \u00eam thay v\u00ec n\u1ec7n g\u00f3t ch\u00e2n xu\u1ed1ng \u0111\u1ea5t.<\/li>\n\n\n\n<li><strong>U\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u v\u00e0 b\u1ed5 sung mu\u1ed1i kho\u00e1ng:<\/strong> u\u1ed1ng t\u1eebng ng\u1ee5m nh\u1ecf m\u1ed7i 15 \u0111\u1ebfn 20 ph\u00fat thay v\u00ec ch\u1edd kh\u00e1t m\u1edbi u\u1ed1ng, v\u00e0 mang theo n\u01b0\u1edbc b\u00f9 \u0111i\u1ec7n gi\u1ea3i cho nh\u1eefng ng\u00e0y n\u00f3ng.<\/li>\n\n\n\n<li><strong>Bi\u1ebft d\u1eebng \u0111\u00fang l\u00fac:<\/strong> n\u1ebfu th\u1ea5y \u0111au nh\u00f3i, \u0111\u1eb7c bi\u1ec7t \u1edf kh\u1edbp, h\u00e3y d\u1eebng ngh\u1ec9 v\u00e0 gi\u1ea3m t\u1ed1c \u0111\u1ed9 thay v\u00ec c\u1ed1 \u0111i cho k\u1ecbp \u0111o\u00e0n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cung_Minh_Tri_Thanh_san_sang_cho_nhung_dinh_nui_moi\"><\/span>C\u00f9ng Minh Tr\u00ed Th\u00e0nh s\u1eb5n s\u00e0ng cho nh\u1eefng \u0111\u1ec9nh n\u00fai m\u1edbi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sau nhi\u1ec1u chuy\u1ebfn \u0111i c\u00f9ng c\u00e1c anh ch\u1ecb, t\u00f4i nh\u1eadn ra chuy\u1ec7n \u0111au ch\u00e2n th\u01b0\u1eddng kh\u00f4ng n\u1eb1m \u1edf s\u1ee9c kh\u1ecfe, m\u00e0 \u1edf s\u1ef1 chu\u1ea9n b\u1ecb v\u00e0 c\u00e1ch di chuy\u1ec3n. M\u1ed9t h\u00e0nh tr\u00ecnh leo n\u00fai \u0111\u01b0\u1ee3c l\u00ean k\u1ebf ho\u1ea1ch k\u1ef9, t\u1eeb ch\u1ecdn cung \u0111\u01b0\u1eddng v\u1eeba s\u1ee9c, h\u01b0\u1edbng d\u1eabn c\u00e1ch xu\u1ed1ng d\u1ed1c, \u0111\u1ebfn nh\u1eafc c\u1ea3 nh\u00f3m u\u1ed1ng n\u01b0\u1edbc v\u00e0 ngh\u1ec9 \u0111\u00fang l\u00fac, s\u1ebd gi\u00fap c\u1ea3 gia \u0111\u00ecnh \u0111i nh\u1eb9 nh\u00e0ng v\u00e0 tr\u1edf v\u1ec1 v\u1eabn c\u00f2n h\u1ee9ng th\u00fa. \u0110\u00f3 c\u0169ng l\u00e0 c\u00e1ch t\u00f4i v\u00e0 \u0111\u1ed9i ng\u0169 Minh Tr\u00ed Th\u00e0nh x\u00e2y d\u1ef1ng c\u00e1c chuy\u1ebfn \u0111i cho m\u1ecdi ng\u01b0\u1eddi.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-san-sang-cho-nhung-dinh-nui-moi.png\" alt=\"\" class=\"wp-image-7212\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-san-sang-cho-nhung-dinh-nui-moi.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-san-sang-cho-nhung-dinh-nui-moi-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-san-sang-cho-nhung-dinh-nui-moi-768x576.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Minh Tr\u00ed Th\u00e0nh lu\u00f4n n\u1ed7 l\u1ef1c gi\u00fap anh ch\u1ecb chu\u1ea9n b\u1ecb cho h\u00e0nh tr\u00ecnh ph\u00eda tr\u01b0\u1edbc<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_luan\"><\/span>K\u1ebft lu\u1eadn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110au ch\u00e2n sau chuy\u1ebfn \u0111i th\u01b0\u1eddng l\u00e0 l\u1eddi nh\u1eafc c\u01a1 th\u1ec3 c\u1ea7n chu\u1ea9n b\u1ecb k\u1ef9 h\u01a1n. Ch\u1ecdn gi\u00e0y v\u1eeba ch\u00e2n, t\u1eadp tr\u01b0\u1edbc v\u00e0i tu\u1ea7n, xu\u1ed1ng d\u1ed1c \u0111\u00fang c\u00e1ch v\u00e0 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd s\u1ebd gi\u00fap chuy\u1ec7n <strong>leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<\/strong> nh\u1eb9 nh\u00e0ng h\u01a1n. N\u1ebfu \u0111au d\u1eef d\u1ed9i ho\u1eb7c s\u01b0ng kh\u00f4ng gi\u1ea3m, anh ch\u1ecb n\u00ean \u0111i kh\u00e1m s\u1edbm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cau_hoi_thuong_gap_khi_leo_nui_ve_dau_chan\"><\/span>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p khi leo n\u00fai v\u1ec1 \u0111au ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n bao l\u00e2u th\u00ec h\u1ebft?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi ki\u1ec3u \u0111au \u00ea \u1ea9m do c\u01a1 m\u1ec7t, c\u01a1n \u0111au th\u01b0\u1eddng r\u00f5 trong kho\u1ea3ng 24 \u0111\u1ebfn 72 gi\u1edd sau chuy\u1ebfn \u0111i r\u1ed3i gi\u1ea3m d\u1ea7n, v\u00e0 th\u01b0\u1eddng h\u1ebft trong kho\u1ea3ng m\u1ed9t tu\u1ea7n. Th\u1eddi gian h\u1ed3i ph\u1ee5c c\u00f3 th\u1ec3 ng\u1eafn ho\u1eb7c d\u00e0i h\u01a1n t\u00f9y th\u1ec3 tr\u1ea1ng v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng \u0111\u00e3 \u0111i. N\u1ebfu sau m\u1ed9t tu\u1ea7n v\u1eabn \u0111au nhi\u1ec1u, ho\u1eb7c \u0111au t\u0103ng thay v\u00ec gi\u1ea3m, anh ch\u1ecb n\u00ean \u0111i kh\u00e1m \u0111\u1ec3 ki\u1ec3m tra kh\u1edbp v\u00e0 d\u00e2y ch\u1eb1ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n n\u00ean ch\u01b0\u1eddm n\u00f3ng hay ch\u01b0\u1eddm l\u1ea1nh?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi ch\u1ea5n th\u01b0\u01a1ng m\u1edbi nh\u01b0 tr\u1eadt, s\u01b0ng ho\u1eb7c b\u1ea7m t\u00edm, anh ch\u1ecb n\u00ean ch\u01b0\u1eddm l\u1ea1nh trong 48 gi\u1edd \u0111\u1ea7u \u0111\u1ec3 gi\u1ea3m s\u01b0ng. Sau \u0111\u00f3, ho\u1eb7c khi ch\u1ec9 l\u00e0 c\u01a1 \u00ea \u1ea9m kh\u00f4ng s\u01b0ng \u0111\u1ecf, c\u00f3 th\u1ec3 d\u00f9ng nhi\u1ec7t nh\u01b0 t\u1eafm n\u01b0\u1edbc \u1ea5m \u0111\u1ec3 c\u01a1 th\u1ea3 l\u1ecfng h\u01a1n. N\u1ebfu ch\u01b0a ch\u1eafc ch\u00e2n \u0111ang \u1edf giai \u0111o\u1ea1n n\u00e0o, anh ch\u1ecb h\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng ch\u01b0\u1eddm l\u1ea1nh v\u00e0 theo d\u00f5i th\u00eam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n n\u00ean n\u1eb1m ngh\u1ec9 hay v\u1eadn \u0111\u1ed9ng nh\u1eb9?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong ng\u00e0y \u0111\u1ea7u, n\u1ebfu c\u00f3 ch\u1ea5n th\u01b0\u01a1ng c\u1ea5p t\u00ednh nh\u01b0 tr\u1eadt kh\u1edbp th\u00ec c\u1ea7n ngh\u1ec9 ng\u01a1i v\u00e0 h\u1ea1n ch\u1ebf \u0111i l\u1ea1i. C\u00f2n v\u1edbi \u0111au c\u01a1 th\u00f4ng th\u01b0\u1eddng, anh ch\u1ecb n\u00ean v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u01b0 \u0111i b\u1ed9 ch\u1eadm ho\u1eb7c \u0111\u1ea1p xe nh\u1eb9 t\u1eeb ng\u00e0y h\u00f4m sau. N\u1eb1m y\u00ean qu\u00e1 l\u00e2u c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 c\u1ee9ng h\u01a1n v\u00e0 c\u1ea3m gi\u00e1c \u00ea k\u00e9o d\u00e0i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V\u00ec sao xu\u1ed1ng d\u1ed1c l\u1ea1i \u0111au g\u1ed1i h\u01a1n l\u00ean d\u1ed1c?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Khi xu\u1ed1ng d\u1ed1c, c\u01a1 \u0111\u00f9i ph\u1ea3i g\u1ed3ng \u0111\u1ec3 h\u00e3m c\u01a1 th\u1ec3 l\u1ea1i, v\u00e0 m\u1ed7i b\u01b0\u1edbc ti\u1ebfp \u0111\u1ea5t \u0111\u1ec1u t\u1ea1o l\u1ef1c va ch\u1ea1m truy\u1ec1n th\u1eb3ng l\u00ean kh\u1edbp g\u1ed1i. N\u1ebfu th\u00eam ba l\u00f4 n\u1eb7ng ho\u1eb7c t\u01b0 th\u1ebf sai, kh\u1edbp g\u1ed1i ch\u1ecbu l\u1ef1c nhi\u1ec1u h\u01a1n l\u00fac l\u00ean d\u1ed1c. V\u00ec v\u1eady c\u01a1n \u0111au th\u01b0\u1eddng l\u1ed9 r\u00f5 \u1edf \u0111o\u1ea1n xu\u1ed1ng, v\u00e0 h\u00f4m sau anh ch\u1ecb d\u1ec5 th\u1ea5y kh\u00f3 ch\u1ecbu khi xu\u1ed1ng c\u1ea7u thang.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tr\u1ebb em leo n\u00fai v\u1ec1 k\u00eau \u0111au ch\u00e2n th\u00ec n\u00ean l\u00e0m g\u00ec?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u01b0\u1edbc h\u1ebft, anh ch\u1ecb h\u00e3y cho con ngh\u1ec9 ng\u01a1i, ki\u1ec3m tra xem ch\u00e2n c\u00f3 s\u01b0ng, b\u1ea7m ho\u1eb7c \u0111au \u1edf m\u1ed9t \u0111i\u1ec3m c\u1ed1 \u0111\u1ecbnh hay kh\u00f4ng. N\u1ebfu ch\u1ec9 l\u00e0 m\u1ecfi c\u01a1, con th\u01b0\u1eddng d\u1ecbu d\u1ea7n sau v\u00e0i ng\u00e0y v\u00e0 c\u00f3 th\u1ec3 v\u1eadn \u0111\u1ed9ng nh\u1eb9. N\u1ebfu con \u0111i kh\u1eadp khi\u1ec5ng k\u00e9o d\u00e0i ho\u1eb7c kh\u00f4ng ch\u1ecbu \u0111\u1eb7t ch\u00e2n xu\u1ed1ng \u0111\u1ea5t, anh ch\u1ecb n\u00ean \u0111\u01b0a con \u0111i kh\u00e1m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>B\u1ecb chu\u1ed9t r\u00fat khi \u0111ang leo n\u00fai th\u00ec x\u1eed l\u00fd th\u1ebf n\u00e0o?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb h\u00e3y d\u1eebng l\u1ea1i, ng\u1ed3i xu\u1ed1ng v\u00e0 nh\u1eb9 nh\u00e0ng k\u00e9o gi\u00e3n c\u01a1 \u0111ang co th\u1eaft, v\u00ed d\u1ee5 k\u00e9o m\u0169i b\u00e0n ch\u00e2n v\u1ec1 ph\u00eda m\u00ecnh n\u1ebfu b\u1ecb chu\u1ed9t r\u00fat \u1edf b\u1eafp ch\u00e2n. Sau \u0111\u00f3 u\u1ed1ng n\u01b0\u1edbc b\u00f9 \u0111i\u1ec7n gi\u1ea3i v\u00e0 ngh\u1ec9 m\u1ed9t l\u00fac tr\u01b0\u1edbc khi \u0111i ti\u1ebfp. N\u1ebfu chu\u1ed9t r\u00fat l\u1eb7p l\u1ea1i, h\u00e3y gi\u1ea3m t\u1ed1c \u0111\u1ed9 v\u00e0 nh\u1edb b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc, mu\u1ed1i kho\u00e1ng \u1edf nh\u1eefng chuy\u1ebfn sau.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tai_lieu_tham_khao\"><\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>H\u1ecdc vi\u1ec7n Qu\u00e2n y, Nghi\u00ean c\u1ee9u s\u1ef1 thay \u0111\u1ed5i \u00e1p l\u1ef1c khoang c\u1eb3ng ch\u00e2n \u1edf v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111i\u1ec1n kinh: <a href=\"https:\/\/vnras.com\/nghien-cuu-su-thay-doi-ap-luc-khoang-cang-chan-o-van-dong-vien-dien-kinh\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/vnras.com\/nghien-cuu-su-thay-doi-ap-luc-khoang-cang-chan-o-van-dong-vien-dien-kinh\/<\/a><\/li>\n\n\n\n<li>Roithner R. v\u00e0 c\u1ed9ng s\u1ef1, Knee joint forces during downhill walking with hiking poles, Journal of Sports Sciences, 1999: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10622357\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/10622357\/<\/a><\/li>\n\n\n\n<li>IDEA Health &amp; Fitness Association, Treating and Preventing DOMS: <a href=\"https:\/\/www.ideafit.com\/?p=15755\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.ideafit.com\/?p=15755<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;7156&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 b\u00ecnh ch\u1ecdn)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n: nguy\u00ean nh\u00e2n, c\u00e1ch x\u1eed l\u00fd v\u00e0 ph\u00f2ng ng\u1eeba&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 b\u00ecnh ch\u1ecdn)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Leo n\u00fai v\u1ec1 \u0111au ch\u00e2n th\u01b0\u1eddng do c\u01a1 v\u00e0 kh\u1edbp l\u00e0m vi\u1ec7c qu\u00e1 m\u1ee9c quen thu\u1ed9c, nh\u1ea5t l\u00e0 l\u00fac xu\u1ed1ng d\u1ed1c, v\u00e0 \u0111a s\u1ed1 d\u1ecbu d\u1ea7n sau v\u00e0i ng\u00e0y n\u1ebfu ngh\u1ec9 \u0111\u00fang c\u00e1ch. B\u00e0i vi\u1ebft gi\u00fap anh ch\u1ecb nh\u1eadn bi\u1ebft v\u1ecb tr\u00ed \u0111au, nguy\u00ean nh\u00e2n, c\u00e1ch x\u1eed l\u00fd, l\u00fac c\u1ea7n \u0111i kh\u00e1m v\u00e0 c\u00e1ch ph\u00f2ng [&#8230;]\n","protected":false},"author":1,"featured_media":7216,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80],"tags":[],"class_list":["post-7156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ren-luyen-the-chat"],"_links":{"self":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/7156","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/comments?post=7156"}],"version-history":[{"count":5,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/7156\/revisions"}],"predecessor-version":[{"id":7978,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/7156\/revisions\/7978"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media\/7216"}],"wp:attachment":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media?parent=7156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/categories?post=7156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/tags?post=7156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}