ʻEhia mau mea a kākou e hoʻohana ai i ko kākou mau wāwae i ka lā? Ke hele wāwae, ke holo ʻana, ke lele ʻana, ke kū ʻana... Kōkua nā ʻiʻo o ko kākou mau wāwae iā kākou me kēia mau mea a pau me ka ʻike ʻole ʻia. Ua like lākou me nā superhero e hāpai ana i ke kaumaha o ko kākou kino a hoʻoneʻe iā kākou a puni. No laila, i kēia lā, e kamaʻilio kākou e pili ana i ka ʻōnaehana ʻiʻo o ko kākou mau wāwae, nā pilikia liʻiliʻi e hele pū me ia, a pehea e mālama ai iā lākou i ke olakino.
No ke aha he mea nui nā ʻiʻo wāwae iā mākou?
I ka ʻōlelo maʻalahi, nā ʻiʻo o ko kākou mau wāwae e kāohi i kā kākou neʻe ʻana. Ke hele ʻoe, holo, piʻi i nā alapiʻi, a kū i luna, hāʻawi kēia mau ʻiʻo i ka mana e hana i kēia mau mea a pau. ʻAʻole wale kēlā, akā he kuleana nui ko kēia mau ʻiʻo i ke kākoʻo ʻana i ke kaumaha o ko kākou kino holoʻokoʻa, e mālama ana iā kākou i ke kūpaʻa a me ke kaulike. Hana pū lākou me ko kākou mau iwi, nā tendon, a me nā ligament e hana i kēia mau hana a pau.
I kēia manawa, e puʻunaue kākou i ka wāwae i ʻelua ʻāpana a nānā i nā ʻiʻo nui o kēlā me kēia ʻāpana a me kā lākou hana ma ke kaʻawale.
Nā ʻiʻo wāwae haʻahaʻa a me kā lākou mau hana
ʻO ka wāwae lalo ka ʻāpana o ko mākou kino e hoʻolōʻihi ana mai ke kuli a i ka kuʻekuʻe wāwae. Hana nā ʻiʻo o kēia ʻāpana i nā hana koʻikoʻi he nui.
| Pūʻulu ʻiʻo | He aha ka hana e hana ʻia nei? |
|---|---|
| Nā ʻiʻo mua | Aia kēia mau mea ma ke alo o kou wāwae haʻahaʻa. Kōkua kēia mau ʻiʻo iā ʻoe e hāpai a hoʻohaʻahaʻa i kou wāwae, a kulou i kou mau manamana wāwae. Eia kekahi laʻana , ʻo ka ʻiʻo tibialis anterior . |
| Nā ʻiʻo ʻaoʻao | ʻO kēia mau ʻiʻo, e holo ana ma waho o kou wāwae haʻahaʻa, kōkua lākou e mālama i kou wāwae i ke kūpaʻa ke hele a holo ʻoe. Kōkua pū lākou iā ʻoe e hoʻohuli i kou wāwae mai kēlā ʻaoʻao a i kēia ʻaoʻao. |
| Nā ʻiʻo hope | ʻO kēia nā mea a mākou e kapa nei he mau ʻiʻo bipi. Aia kekahi o kēia mau mea kokoke i ka ʻili a aia kekahi i loko. Hana nui lākou i ka hana. Kōkua lākou iā ʻoe e kū ma luna o kou mau manamana wāwae, holo, lele, kūlou a hoʻopololei i kou mau kuli, a kōkua pū lākou iā ʻoe e mālama i kou kino i ke kūpaʻa ma ka mālama ʻana i ke kūlou o kou wāwae i ke kū ʻana. ʻO ka gastrocnemius a me ka soleus ʻelua o nā ʻiʻo nui ma ʻaneʻi. |
Nā ʻiʻo wāwae luna a me kā lākou mau hana
ʻO ka wāwae luna, a i ʻole ka ʻūhā, ka ʻāpana o ke kino mai ka ʻūhā a i ke kuli. Aia i loko kekahi o nā ʻiʻo ikaika loa o ko kākou kino.
| Pūʻulu ʻiʻo | He aha ka hana e hana ʻia nei? |
|---|---|
| Nā ʻiʻo mua | ʻO kēia nā mea a mākou e kapa aku nei he 'quads'. ʻO ka pololei, he hui kēia o ʻehā mau ʻiʻo (Quadriceps femoris) . Kōkua lākou i ke kulou ʻana i ke kuli, hoʻolōʻihi iā ia, kulou i ka ʻūhā ma ka hui ʻūhā, a hoʻohuli i ka wāwae. He mea nui loa nō hoʻi lākou no ka mālama ʻana i ke kaulike o ke kino. |
| Nā ʻiʻo waena | Aia kēia mau mea ma ka ʻaoʻao o loko o ka ʻūhā. Kōkua lākou i ka lawe ʻana i ka wāwae i waenakonu o ke kino (adduction), a me ke kulou ʻana, ka hoʻolōʻihi ʻana, a me ka hoʻohuli ʻana i ka ʻūhā. |
| Nā ʻiʻo hope | ʻO kēia nā mea a mākou e kapa nei he mau ʻiʻo "hamstrings" . Aia kēia mau mea ma ke kua o ka ʻūhā. Kōkua lākou i ka neʻe ʻana o ka wāwae i mua a i hope a hoʻohuli iā ia ma ka hui ʻūhā. Ua lohe paha ʻoe e ʻeha pinepine ana nā mea pāʻani i nā ʻeha i kēia mau ʻiʻo. |
He aha nā pilikia maʻamau e hiki ke kū mai i nā ʻiʻo wāwae?
Ua loaʻa iā kākou a pau kekahi mau pilikia liʻiliʻi o nā ʻiʻo wāwae i kekahi manawa o ko kākou ola. Eia kekahi mau o lākou.
- ʻEha ʻiʻo: ʻO kēia ka ʻeha maʻamau. I kā mākou ʻōlelo, ua kapa ʻia ʻo "sprains." Hiki mai kēia ʻano ke kīkoʻo nui ʻia a haehae ʻia paha nā olonā o ka ʻiʻo, e like me ka wā e hoʻoikaika kino ai a i ʻole e hāpai ana i kahi mea kaumaha.
- ʻEha wāwae: He ʻeha koke a koʻikoʻi hoʻi i nā ʻiʻo wāwae. Hana pinepine ʻia kēia i ka pō i kou hiamoe ʻana. Hoʻokumu pinepine ʻia kēia ʻano e ka maloʻo ʻana o ka wai, kekahi mau lāʻau lapaʻau, a me ka hāpai ʻana.
- Hāʻule ka wāwae: ʻO kēia ka manawa e paʻakikī ai iā ʻoe ke hāpai i kou wāwae. Kauō kou wāwae ma ka honua ke hele ʻoe. ʻO kēia ka hopena maʻamau o kahi maʻi e like me ka ʻeha o ke aʻalolo a i ʻole ka hahau ʻana.
- Wāwae tenisi: He ʻeha nō hoʻi kēia ma nā ʻiʻo bipi. Loaʻa iā ia kona inoa no ka mea he mea maʻamau ia i nā mea pāʻani tenisi. Hiki ke hana ia ke hoʻomaka koke ʻoe e holo.
He aha nā hōʻailona o kēia ʻano pilikia?
Inā he pilikia kou me nā ʻiʻo o kou wāwae, hiki iā ʻoe ke ʻike i nā hōʻailona e like me kēia:
- ʻEha nā ʻiʻo, ka ʻoʻoleʻa, a me nā ʻehaʻeha.
- Manaʻo o ka nāwaliwali i nā ʻiʻo.
- ʻAʻole hiki ke kūlou a hoʻopololei paha i ka wāwae me ke kūpono.
- ʻEha a pehu paha ma kahi i hōʻeha ʻia.
He aha nā manawa kūpono loa e ʻike ai i ke kauka?
ʻO ka maʻamau, e nalowale kekahi mea e like me ka ʻeha liʻiliʻi me ka hoʻomaha ʻana i hoʻokahi a ʻelua paha lā. Eia nō naʻe, i kekahi manawa hiki i kēia mau ʻeha ke lilo i hōʻailona o kahi maʻi koʻikoʻi.
Mea nui: Mai hoʻowahāwahā i nā hōʻailona ma lalo nei me ka ʻeha o ka wāwae. He mau hōʻailona paha kēia o kahi ʻūpā koko, e like me ka Deep Vein Thrombosis (DVT).
Inā loaʻa iā ʻoe kekahi o kēia mau mea, e ʻike koke i ke kauka a i ʻole e hele i ka haukapila kokoke loa i ka Emergency Department (ETU) :
- Pehu (edema), ʻulaʻula, mehana ke pā, a ʻeha nui paha ma ka wāwae, ʻoi aku hoʻi ma ka ʻāpana groin.
- Ka mae a nalowale paha o ka manaʻo ma ka wāwae.
- Ka nāwaliwali nui koke o nā ʻiʻo a i ʻole ka hiki ʻole ke hoʻoneʻe i ka wāwae.
Nā hoʻokolohua a me nā lāʻau lapaʻau e ʻike ai e pili ana i kēia
Ke ʻike ʻoe i ke kauka, e nānā lākou i kou wāwae. E nānā lākou i ka pehu a me ka palapū, a e noi lākou iā ʻoe e hoʻoneʻe i kou wāwae ma nā ʻano like ʻole e hoʻāʻo ai i ka hana o kou mau ʻiʻo. Inā pono, hiki iā lākou ke kauoha i kahi ultrasound a i ʻole MRI scan.
Ma ke ʻano he lāʻau lapaʻau, ma muli o ke ʻano o ka maʻi, hiki i ke kauka ke ʻōlelo i kēia mau mea:
- ʻO ke ʻano RICE: kū no ka hoʻomaha, ka hau, ka hoʻopili ʻana, a me ke kiʻekiʻe ʻana.
- Nā lāʻau hoʻopau ʻeha: Nā lāʻau hoʻopau ʻeha e like me nā `NSAID`.
- Hoʻōla kino: Hoʻomaʻamaʻa e hoʻoikaika i nā ʻiʻo.
- ʻOki kino: Inā he haehae nui o ka ʻiʻo, pono paha ke ʻoki kino.
Pehea e mālama ai i ke olakino o nā ʻiʻo o nā wāwae?
"ʻOi aku ka maikaʻi o ka pale ʻana ma mua o ka hoʻōla ʻana," wahi a lākou. No laila, hiki iā kākou ke hana i kēia mau mea maʻalahi e mālama i ke olakino o ko kākou mau ʻiʻo wāwae.
- E mālama i ke kaumaha olakino: Ke piʻi aʻe ke kaumaha o kou kino, piʻi aʻe ke kaomi ma kou mau wāwae, e hoʻonui ana i kou pilikia o ka hōʻeha.
- E inu i ka wai nui: ʻO ka maloʻo ʻana o ka wai ke kumu nui o nā ʻeha. E hōʻoia e inu i ka wai lawa i kēlā me kēia lā.
- Hoʻomehana ma mua o ka hoʻoikaika kino: Ma mua o kekahi hoʻoikaika kino a haʻuki paha, e hana i kekahi mau kīkoʻo mālie no 5-10 mau minuke. Hoʻomehana kēia i nā ʻiʻo a hōʻemi i ka pilikia o ka ʻeha.
- E makaʻala me nā lāʻau lapaʻau: Hiki i kekahi mau lāʻau lapaʻau ke hoʻoulu i ka poniuniu. Inā loaʻa iā ʻoe kēlā pilikia, e kamaʻilio me kāu kauka a e makaʻala iā ia.
He mea nui ko kākou mau wāwae i nā mea he nui i ko kākou ola. No laila, ʻo ko kākou kuleana ke mālama i nā ʻiʻo i loko o lākou, hāʻawi iā lākou i ka hoʻomaha e pono ai, a hoʻomau i ko lākou ikaika.
Leka Lawe-Home
- He mea nui nā ʻiʻo o kou mau wāwae no nā neʻe ʻana a pau, e like me ka hele wāwae, ka holo ʻana, a me ke hali kaumaha.
- He mau maʻi maʻamau loa ka ʻehaʻeha o nā ʻiʻo a me nā ʻāʻī a hoʻopau pinepine ʻia me ka hoʻomaha.
- Hiki ke pale ʻia nā ʻeha he nui ma ka hoʻomehana pono ʻana ma mua o ka hoʻoikaika kino ʻana a me ka mālama ʻana i ke kino i ka wai kūpono.
- Inā loaʻa iā ʻoe ka ʻeha nui, ka pehu ʻana, ka ʻulaʻula, a i ʻole ka mae ʻana o kou wāwae, e ʻike koke i kāu kauka, no ka mea, he hōʻailona paha ia o kahi maʻi koʻikoʻi.
- ʻO ka mālama ʻana i ke kaumaha olakino hiki ke hōʻemi i ke koʻikoʻi pono ʻole ma nā ʻiʻo o kou wāwae a hoʻemi i ka pilikia o ka ʻeha.
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