Hoʻohana mākou i ko mākou mau kuʻekuʻe wāwae no nā mea he nui i kēlā me kēia lā, ʻeā? Ke hele wāwae nei, ke holo nei, ke hula nei, ke piʻi ʻana i nā alapiʻi... Pono e hoʻonohonoho pono ʻia ke kuʻekuʻe wāwae no kēia mau mea āpau. No laila, he aha kēia kuʻekuʻe wāwae, pehea e hana ai, a he aha kona mau ʻāpana? E kamaʻilio maʻalahi kākou e pili ana iā ia. E like me ke kamaʻilio ʻana me kahi hoaaloha.
He aha ke kuʻekuʻe wāwae?
I ka ʻōlelo maʻalahi, ʻo kou hui kuʻekuʻe wāwae ka hui e hoʻopili ai i kou wāwae i kou wāwae haʻahaʻa. I kekahi manawa kapa ʻia e nā kauka ʻo ia ka "Tibiotalar joint" a i ʻole "Talocrural joint." He ʻano ʻepekema iki kēlā mau inoa, ʻeā? Akā, he mea maikaʻi ke ʻike.
E like me nā hui ʻē aʻe, ʻo kou kuʻekuʻe wāwae kekahi ʻāpana o kou ʻōnaehana iwi. Eia kekahi, he nui nā mea i loko o kēia kuʻekuʻe wāwae, e like me ke cartilage, nā ʻiʻo, nā ligaments, a me nā aʻalolo . Hana pū kēia mau mea a pau e hiki ai iā mākou ke hele me ka ʻole o nā pilikia.
Inā ʻoe e ʻeha a ʻoʻoleʻa paha i kou kuʻekuʻe wāwae, pono ʻoe e ʻike koke i ke kauka. E hiki iā lākou ke ʻike i ke kumu o kou mau hōʻailona a hāʻawi i ka lāʻau lapaʻau i hiki iā ʻoe ke hoʻi i kāu mau hana maʻamau.
He aha ka mea e hana ʻia ana i ka hono kuʻekuʻe wāwae?
E noʻonoʻo wale i ka nui o ke kōkua ʻana o kēia kuʻekuʻe wāwae iā ʻoe e kaulike a kākoʻo i ke kaumaha o kou kino ke hele ʻoe, holo, a lele paha! ʻO ka hana nui o ke kuʻekuʻe wāwae, ʻo ia ke hoʻopaʻa i kou kino a kōkua iā ʻoe e mālama i ke kaulike.
ʻElua mau kuhikuhi nui o ka neʻe ʻana o ka hui kuʻekuʻe wāwae:
- ʻO ke kūlou ʻana o kou wāwae i lalo: ʻO ke ʻano kēia o ke kūlou ʻana i kou wāwae i lalo, mai kou kino aku. E noʻonoʻo ʻoe e kuʻi ana i kou mau manamana wāwae ma ka papahele e like me ka mea hula ballet. ʻO ia wale nō.
- Dorsiflexion: ʻO ke ʻano kēia o ke kulou ʻana i kou wāwae i luna, i ka ʻaoʻao o kou kino, me he mea lā e nānā ana i luna i kou mau manamana wāwae.
ʻO kēia mau neʻe ʻelua ka mea e hiki ai iā mākou ke hele, holo, a piʻi i nā mauna ma nā ʻili like ʻole.
Aia ma hea ke kuʻekuʻe wāwae?
He mea kēia i ʻike ʻia e nā kānaka a pau. Aia ke kuʻekuʻe wāwae ma lalo o kou wāwae, kahi e hui ai ka wāwae lalo a me ka wāwae.
No ke aha ke ʻano o ka hono o ke kuʻekuʻe wāwae?
Nui nā ʻano hono i loko o ko kākou kino . Hoʻokaʻawale nā kauka iā lākou ma nā ʻano like ʻole. ʻO nā ʻano hono nui:
- Wahi a nā mea i hana ʻia ai lākou (ko lākou haku mele ʻana).
- Wahi a ke ʻano o ko lākou neʻe ʻana (kā lākou hana).
ʻO ke kuʻekuʻe wāwae kahi ʻano o ka hui synovial . Loaʻa i kēia mau hui synovial ke kūʻokoʻa nui o ka neʻe ʻana. Hoʻokumu ʻia lākou e kekahi iwi e komo ana i loko o kekahi iwi i loko o kahi lua. Ua uhi ʻia nā wēlau o nā iwi e hana ana i kēia hui me kahi mea laumania i kapa ʻia ʻo hyaline cartilage . Eia kekahi, ua uhi ʻia ka hakahaka ma waena o nā iwi ʻelua me kahi membrane synovial.Uhi ʻia, ua hoʻopiha ʻia me kahi wai e hoʻowali a pale i ka hui. ʻO kēia cushioning keu ka mea e hiki ai i nā hui synovial ke neʻe me ka liʻiliʻi o ka friction e like me ka hiki.
Ma ke ʻano hana, he hui hinge ke kuʻekuʻe wāwae. E noʻonoʻo e like me ke hinge ma ka puka. ʻOiai ua paʻa kekahi mau ʻāpana o ka hinge, neʻe kekahi mau ʻāpana i kahi mamao e kōkua i ka puka e wehe a pani. Pēlā e hiki ai i ke kuʻekuʻe wāwae ke neʻe i nā ʻaoʻao ʻelua.
Pehea ke ʻano o ke kuʻekuʻe wāwae?
ʻO kēia ʻano hana kupaianaha i kapa ʻia ʻo kou kuʻekuʻe wāwae ua hana ʻia me kēia mau ʻāpana:
- Nā iwi
- ʻO ke iwi ʻili
- Nā ligaments
- Nā ʻiʻo
- Nā aʻalolo
- Nā kīʻaha koko
I kēia manawa, e nānā kākou i kēlā me kēia ʻāpana me nā kikoʻī hou aku.
Nā iwi ma ke kuʻekuʻe wāwae
ʻEkolu mau iwi nui o ke kuʻekuʻe wāwae:
- Tibia: ʻIke ʻia hoʻi ʻo ka iwi shin , ʻo ia ka iwi nui a ikaika e holo ana mai ka piko o kou wāwae a i lalo o kou manamana wāwae nui.
- Fibula: Ua kapa ʻia hoʻi kēia ʻo ka iwi shin . ʻO kēia ka iwi lahilahi e holo like ana me ka tibia. ʻO ka ʻāpana e like me ke pihi i paʻa ʻia i ka lima ma waho o ke kuʻekuʻe wāwae ua hana ʻia e ka ʻaoʻao haʻahaʻa o ka fibula.
- Talus: ʻO kēia ka iwi liʻiliʻi akā koʻikoʻi loa i loaʻa ma waenakonu o ka hui kuʻekuʻe wāwae, e hoʻohui ana i ka tibia a me ka fibula i nā iwi o ka wāwae.
Ua hui pū kēia mau iwi ʻekolu e hana i ke kuʻekuʻe wāwae.
ʻO ke kuʻekuʻe wāwae
He ʻiʻo ikaika a palupalu ke cartilage. Mālama ia i kou mau hono. Hana ia e like me ka mea hoʻopau haʻalulu . Uhi ʻia kou kuʻekuʻe wāwae me ke cartilage hyaline . ʻO kēia ke ʻano cartilage maʻamau i loko o ko mākou kino. Kapa pū kekahi mau kauka iā ia he cartilage articular . Uhi ia i kou mau hono a uhi i nā wēlau o kou mau iwi.
He laumania a pahee loa ke cartilage hyaline. ʻO ia ke kumu e hiki ai i nā iwi o kou mau hono ke paheʻe maʻalahi kekahi i kekahi. Ua uhi ʻia nā ʻili kahi e hoʻopā ai kou mau iwi tibia, fibula, a me talus kekahi i kekahi i loko o kēia cartilage hyaline.
Nā ligaments kuʻekuʻe wāwae
Ua like nā ligaments ma kou kuʻekuʻe wāwae me nā kaula ikaika. Hoʻohui lākou i nā iwi o kou wāwae i nā iwi o kou wāwae haʻahaʻa. Kōkua lākou i ka mālama ʻana i ke ami.
ʻEkolu mau hui nui o nā ligaments i loko o ka kuʻekuʻe wāwae:
- ʻO nā ligaments medial (i kapa ʻia hoʻi he ligaments deltoid):Hoʻomaka kēia mau ligaments ʻehā ma ka medial malleolus, kahi iwi i hoʻokiʻekiʻe ʻia ma loko o ka ʻaoʻao haʻahaʻa o ka tibia. Mai laila mai, hoʻolōʻihi lākou e hoʻopili i ka talus, calcaneus (iwi kuʻekuʻe wāwae), a me nā iwi navicular o ka wāwae. Hoʻopaʻa lākou i loko o ke kuʻekuʻe wāwae.
- Nā ligaments ʻaoʻao: Hoʻomaka kēia mau ligaments ʻekolu ma ka ʻaoʻao haʻahaʻa o ka fibula, ma ka malleolus ʻaoʻao, ma waho o ke kuʻekuʻe wāwae. Hoʻopili lākou i nā iwi talus a me calcaneus. Hoʻopaʻa lākou i waho o ke kuʻekuʻe wāwae. ʻO kēia mau ligaments ʻaoʻao ka mea i ʻeha pinepine ʻia i nā sprains kuʻekuʻe wāwae.
- Nā ligaments syndesmotic: Hoʻopaʻa kēia mau ligaments ʻehā i ka tibia a me ka fibula. He mea nui lākou i kahi kūlana i kapa ʻia ʻo "high ankle sprain."
Nā ʻiʻo kuʻekuʻe wāwae
He mau ʻiʻo palupalu nā ʻiʻo i hana ʻia me nā olonā palupalu. Hoʻopaʻa lākou (flex) e huki a hoʻoneʻe i nā ʻāpana o kou kino. Hoʻokele ʻia nā neʻe ʻana o kou mau kuʻekuʻe wāwae e nā ʻiʻo i pili i kou mau wāwae a me kou mau wāwae.
Nā ʻiʻo e kāohi ana i ka plantarflexion (kulo ka wāwae i lalo):
ʻO kēia mau ʻiʻo ka mea e hiki ai iā ʻoe ke kulou i kou wāwae i lalo, mai kou kino aku. Eia kekahi laʻana, ke kū ʻoe a hāpai i kou wāwae i luna o kou mau manamana wāwae, ke hana nei kēia mau ʻiʻo. ʻO kekahi o nā ʻiʻo nui:
- ʻO Gastrocnemius (ka ʻiʻo nui loa ma ke kua o ka ʻūhā)
- ʻO Soleus (ka ʻiʻo ma lalo o ka gastrocnemius)
- Tibialis posterior `(Tibialis posterior)`
Nā ʻiʻo e kāohi ana i ka dorsiflexion (ke kulou ʻana o ka wāwae i luna):
ʻO kēia mau ʻiʻo ka mea e hiki ai iā ʻoe ke kulou i kou wāwae i luna a i ka ʻaoʻao. Eia kekahi laʻana, ke hele ʻoe, hoʻāla ʻia kēia mau ʻiʻo i kēlā me kēia manawa āu e hāpai ai i kou wāwae mai ka honua. ʻO kekahi o nā ʻiʻo nui:
- ʻO ka ʻiʻo Tibialis anterior (ʻiʻo ma mua o ka iwi ʻūhā)
- Extensor digitorum longus `(Extensor digitorum longus)`
Nā aʻalolo kuʻekuʻe wāwae
Ua like nā aʻalolo me nā kaula uila. Lawe lākou i nā impulses uila ma waena o kou lolo a me ke koena o kou kino. ʻO kēia mau impulses ka mea e hiki ai iā ʻoe ke manaʻo i nā manaʻo a hoʻoneʻe i kou mau ʻiʻo. ʻO kekahi o nā aʻalolo nui ma ke kuʻekuʻe wāwae:
- ʻO ke aʻalolo tibial
- ʻO ke aʻalolo peroneal superficial
- ʻO ke aʻalolo peroneal hohonu
Inā ua hōʻino ʻia kēia mau aʻalolo, hiki ke loaʻa nā mea e like me ka ʻeha o ke kuʻekuʻe wāwae, ka ʻeha, a i ʻole ka nāwaliwali o nā ʻiʻo.
Nā kīʻaha koko ma ke kuʻekuʻe wāwae
ʻO nā kīʻaha koko nā ala e lawe ai i ke koko ma loko o kou kino. Ua like lākou me kahi kaapuni pani ʻia, e hoʻomaka ana ma kou puʻuwai a hoʻopau hou i kou puʻuwai. ʻEkolu mau kīʻaha nui e hoʻolako i ke koko a lawe i ke koko mai kou mau kuʻekuʻe wāwae:
- ʻO ke aʻa tibial mua
- ʻO ke aʻa tibial hope
- ʻO ke aʻa Peroneal
ʻO kēia mau kīʻaha koko ka mea e hāʻawi i nā ʻiʻo i loko o ka kuʻekuʻe wāwae me ka oxygen a me nā meaʻai e pono ai lākou.
He aha nā pilikia a me nā kūlana maʻamau e hoʻopilikia ai i ka hui kuʻekuʻe wāwae?
ʻO nā mea e hōʻino ai i kou mau iwi a i ʻole nā ʻiʻo pili e hiki ke hoʻopilikia i kou kuʻekuʻe wāwae. ʻO kekahi mau pilikia a me nā kūlana maʻamau:
- ʻO ka ʻāʻī wāwae a me ke kuʻekuʻe wāwae: Ua kapa ʻia kēia he mumū o ke ami. Hiki i kēia ke hoʻoulu i ka pehu a me ka ʻeha i nā ami.
- Gout: He ʻeha ʻeha i hoʻokumu ʻia e ka waiho ʻana o nā kristal i loko o nā hono ma muli o ka piʻi ʻana o ka waikawa uric i loko o ke koko.
- Bursitis: ʻO ka mumū o nā ʻeke liʻiliʻi i piha i ka wai i kapa ʻia ʻo bursa e hoʻopuni ana i nā hono.
- Tendinitis: ʻO ka mumū o nā aʻalolo e hoʻopili ana i nā ʻiʻo i nā iwi.
- Nā wāwae pālahalaha: ʻO ka nalowale o ke apo o ka wāwae hiki ke kau i ke kaumaha hou ma ka kuʻekuʻe wāwae.
ʻO nā ʻeha haʻuki kekahi o nā ʻeha kuʻekuʻe wāwae maʻamau:
- ʻEha kuʻekuʻe wāwae: He kīkoʻo ʻana a haehae ʻana paha o nā ligaments. ʻO kēia ka ʻeha maʻamau i loaʻa i ka hapa nui o nā kānaka.
- ʻO nā ʻeha o ke aʻalolo Achilles a me nā maʻi aʻalolo ʻē aʻe: ʻO ke aʻalolo Achilles ka aʻalolo nui ma ka piko o ke kuʻekuʻe wāwae.
- Ka haki ʻana o ke kuʻekuʻe wāwae: Ka haki ʻana o kekahi a ʻoi aku paha o nā iwi o ke kuʻekuʻe wāwae.
He aha nā hōʻailona maʻamau e pili ana me ka hui kuʻekuʻe wāwae?
ʻO nā hōʻailona āu e ʻike ai e pili ana i ke kūlana a i ʻole ka pilikia e pili ana i kou kuʻekuʻe wāwae. Eia nō naʻe, hiki i ka hapa nui o nā pilikia kuʻekuʻe wāwae ke hana i nā hōʻailona e like me kēia:
- ʻEha (ʻoi aku hoʻi i ka wā e neʻe ai): ʻO kēia ka hōʻailona nui.
- Ka mumū (pehu ʻana): Ka pehu ʻana a puni ke kuʻekuʻe wāwae.
- ʻOʻoleʻa: ʻAʻole hiki ke kulou a wehe paha i ke kuʻekuʻe wāwae.
- Paʻa ʻole: Manaʻo ka kuʻekuʻe wāwae he nāwaliwali a aia kekahi hopohopo e paheʻe ana.
- Hoʻololi kala a ʻulaʻula paha: Hiki ke ʻulaʻula a uliuli paha ka ʻili a puni ka kuʻekuʻe wāwae.
- Manaʻo mehana: E manaʻo paha ʻoe i ka mehana a puni kou kuʻekuʻe wāwae ke hoʻopā ʻoe iā ia.
Mea nui: Inā loaʻa iā ʻoe kekahi a ʻoi aku paha o kēia mau hōʻailona, mai hoʻowahāwahā iā lākou. ʻOi aku ka maikaʻi o ka ʻimi ʻana i ke kōkua lapaʻau.
He aha nā hoʻokolohua maʻamau i hana ʻia e nānā ai i ka kuʻekuʻe wāwae?
E ʻike koke i ke kauka ke ʻike ʻoe i kekahi ʻeha a i ʻole nā loli i kou kuʻekuʻe wāwae. ʻO kekahi o nā hoʻokolohua maʻamau a nā kauka e hoʻohana ai e ʻike i nā pilikia:
- Nā kukuna X-ray: E nānā no nā haki a i ʻole nā pilikia iwi ʻē aʻe.
- Nā Ultrasounds:E nānā i nā hōʻino i nā ʻiʻo palupalu e like me nā ligaments a me nā tendons.
- ʻO ka ʻume ʻana o ka hui: He hana e lawe ai i kahi wai liʻiliʻi mai loko mai o kahi hui a hoʻāʻo iā ia. Hiki iā ia ke kōkua i ka ʻike ʻana i nā maʻi a i ʻole nā maʻi e like me ka gout.
- Nā scan CT: Hiki ke ʻike i nā iwi a me nā hono me nā kikoʻī hou aku ma mua o nā kiʻi X-ray.
- MRI: Hiki ke ʻike maopopo i nā ʻiʻo palupalu, ke kāʻei, nā ligaments, a me nā tendons.
- Nā hoʻāʻo koko: ʻIke i kekahi mau kūlana, e like me nā maʻi a me ka rumatika.
Na ke kauka e hoʻoholo i ka mea e hana ai me kēia mau hoʻokolohua ma muli o kāu mau hōʻailona a me nā pono.
He aha kaʻu e hana ai e hōʻemi i ka ʻeha o ka kuʻekuʻe wāwae?
I ka wā e ʻeha ai kou kuʻekuʻe wāwae, mai kau i kekahi kaumaha ma luna. E hoʻōki i ka pāʻani haʻuki, holo, a lele paha a hiki i ka wā e ʻōlelo ai kāu kauka iā ʻoe. ʻOi aku ka maikaʻi o ka hahai ʻana i ke ʻano RICE . E hana i kēia i ka wā e ʻike ai ʻoe i ka ʻeha a i ʻole nā hōʻailona ʻē aʻe:
- R - Hoʻomaha: E pale i ka hana i hōʻeha iā ʻoe. Mai kau i ke kaumaha nui ma kou kuʻekuʻe wāwae a hiki i kona ho'ōla ʻana.
- I - Hau: E ʻōwili i kahi lole anuanu a i ʻole ka ʻeke hau i loko o kahi kāwele lahilahi a kau ma luna o ke kuʻekuʻe wāwae no kahi o 15 mau minuke. E hana i kēia i nā manawa he nui i ka lā. Mai hoʻopili pololei i ka hau i ka ʻili.
- C - Kaomi ʻana: No ka hōʻemi ʻana i ka pehu ʻana, hiki iā ʻoe ke kāʻei mālie i kou kuʻekuʻe wāwae me kahi kāʻei elastic. Eia naʻe, mai kāʻei paʻa loa i ʻoki ʻia ke kahe koko.
- E - Kiʻekiʻe: E mālama i kou kuʻekuʻe wāwae ma luna o ka pae o kou puʻuwai i nā manawa hiki. Hiki iā ʻoe ke kau i kou wāwae i luna ma luna o kahi uluna.
Inā nui ka ʻeha a ʻaʻole paha e emi ka ʻeha o ke kuʻekuʻe wāwae ma hope o kekahi mau lā o ka mālama ʻana ma ka home, pono ʻoe e ʻike i ke kauka.
E noʻonoʻo i ia mea, inā paha ʻoe e helu ana i ka pahuhopu lanakila i kahi pāʻani pôpeku a i ʻole e hele wale ana ma ke alanui, ke hoʻohana nei ʻoe i kou mau kuʻekuʻe wāwae i kēlā me kēia kekona āu e neʻe ai.
Ma muli o ko mākou hoʻohana pinepine ʻana iā lākou, ʻoi aku ka nui o ka loaʻa ʻana o nā pilikia e pili ana i ka kuʻekuʻe wāwae. Hiki paha iā ʻoe ke hōʻemi i ka ʻeha me nā lāʻau lapaʻau kūʻai ʻole a me ka hoʻomaha. Eia naʻe, mai hoʻowahāwahā i nā hōʻailona. Inā ʻaʻole e nalowale ka ʻeha, ka ʻoʻoleʻa, a me ka pehu ʻana i kou kuʻekuʻe wāwae ma hope o kekahi mau lā o ka hoʻomaha, e ʻike i ke kauka.
Nā mea nui e hoʻomanaʻo (Leka Lawe-Home)
He ʻāpana liʻiliʻi akā koʻikoʻi loa ke kuʻekuʻe wāwae o ko kākou kino. Hoʻomaʻalahi ia i kā kākou mau hana o kēlā me kēia lā.
- Hana ʻia ke kuʻekuʻe wāwae me nā iwi, nā cartilage, nā ligaments, nā ʻiʻo, nā aʻalolo, a me nā kīʻaha koko. Ke hana pono kēia mau mea a pau hiki iā kākou ke hele a holo me ka ʻole o nā pilikia.
- He mea maʻamau ka ʻeha o ke kuʻekuʻe wāwae, nā ʻeha o ke aʻalolo, a me nā haki. He kiʻekiʻe loa kēia pilikia no ka poʻe e pāʻani ana i nā haʻuki.
- Inā ʻike ʻoe i nā hōʻailona e like me ka ʻeha, ka pehu ʻana, a i ʻole ka ʻoʻoleʻa, mai hoʻowahāwahā iā lākou. E hahai i ke ʻano RICE a e ʻimi i ke kōkua lapaʻau inā ʻaʻole ia e emi i loko o kekahi mau lā.
- Hiki ke ho'ōla ʻia nā ʻeha he nui o ke kuʻekuʻe wāwae me ka mālama pono ʻana a me ka hoʻomaha. No laila, mai hopohopo, akā, mai hoʻokaʻulua pū kekahi.
E mālama i kou kuʻekuʻe wāwae. E lawelawe ia iā ʻoe no ka manawa lōʻihi!
ʻO ke kuʻekuʻe wāwae, kuʻekuʻe wāwae, ʻeha kuʻekuʻe wāwae, iwi, cartilage, ligaments, nā maʻi hui
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