Kei te hiahia koe ki te mōhio atu mō ngā hononga o tō pona waewae?

Kua whakaarohia e koe te nui o te āwhina a ngā hononga iti o tō pona ki te āwhina i a koe ki te tū, ki te hikoi, me te oma? He rite ki ngā here iti e whakakaha ana i ō tātou waewae. Ki te kore ēnei, e kore e taea e tātou te mahi tika i tētahi o ēnei mea. Nō reira, i tēnei rā, me kōrero tātou mō ngā hononga o tō pona.

He aha ēnei hononga i roto i te pona waewae?

He whakarāpopototanga noa iho, he kaha, he muka hoki ngā hononga o tō pona waewae. Ka hono ēnei i ngā wheua o tō waewae (te talus me te calcaneus) ki ngā wheua o tō waewae o raro (te tibia me te fibula). Whakaarohia ēnei he rite ki ngā here rapa, engari he kaha ake.

Ko te mahi matua o ēnei hononga he pupuri i ō wheua kia mau tonu, kia pumau hoki te hononga o tō pona waewae. Ka ārai hoki i tō pona waewae kei takahuri, kei hurihuri rānei.

Ina hoki, ki te kore ēnei hononga pona waewae, e kore e taea e koe te tū, te hikoi, te oma rānei. Kei ngā taha e rua o tō pona waewae ēnei. Ka āwhina hoki ēnei ki te mimiti i te ohorere o tētahi nekehanga ka mahia e koe. Nō reira, ki te pāngia koe e te mamae i roto i ō hononga pona waewae, he mea nui kia kite tonu koe i tētahi tākuta kia kitea ai te aha te he, kia whiwhi ai hoki i te maimoatanga.

E hia ngā hononga kei roto i te pona waewae?

E toru ngā rōpū matua o ngā hononga i roto i tō tātou pona waewae. Kei ia wāhanga o te pona waewae ēnei, e tautoko ana, e āwhina ana hoki i te tinana kia neke tika. Me titiro tātou ki ēnei.

Ngā hononga waenga

Ka karangatia hoki ēnei e mātou ko ngā `(Deltoid Ligaments)`. Pā atu ki te taha o roto o tō pona waewae, he puku iti kei reira, tika? Ko te `(Medial Malleolus)` tēnā – ko te pito raro tēnā o tō wheua `(Tibia)`. Ka tīmata ēnei hononga i reira. Kātahi ka horapa atu, ka hono atu ki ngā wheua `(Talus)`, `(Calcaneus)` me `(Navicular)` i roto i tō waewae. E whā ngā momo hononga matua:

• Te hononga o mua o te tibiotalar (ATTL)
• Te hononga o muri o te tibiotalar (PTTL)
• Te hononga o te Tibiocalcaneal (TCL)
• Te hononga o te Tibionavicular (TNL)

Ngā hononga taha

Kei waho o tō pona waewae ēnei hononga. He rite tonu tō wheua kei waho o tō pona waewae, tika? Ko te "Lateral Malleolus" tēnā - ko te pito raro tēnā o tō wheua "Fibula". Ka tīmata ēnei hononga i reira. Kātahi ka hono atu ki ō wheua "Talus" me "Calcaneus". E toru ngā hononga matua o tēnei rōpū:

• Te hononga o mua o te hononga talofibular (ATFL) – Koinei te hononga e tino whara ana i te whara o te pona waewae.
• Te hononga o te Calcaneofibular (CFL)
• Te Hononga Talofabular o Muri (PTFL)

Ngā hononga honohono

Ka hono ēnei hononga i ngā wheua e rua o tō waewae, te tibia me te fibula. Kei runga ake i te hononga pona waewae ēnei wheua. Mena ka whara, ka kiia he 'wēwē pona waewae teitei' , nā te mea kei runga ake i te wēwē noa. E rima ngā hononga matua o tēnei rōpū:

• Te hononga o mua o raro o te tibiofibular (AITFL)
• Te hononga o muri o raro o te Tibiofibular (PITFL)
• Te Hononga Whakawhiti o raro (ITL)
• Te hononga tibiofibular whakawhiti (TTFL)
• Hononga Hononga-ā-roto (IOL)

He aha te mahi a ēnei hononga?

Ahakoa kāore tātou e tino whakaaro nui ana ki ēnei hononga i roto i ō tātou oranga o ia rā, he mahi nui tā rātou mō ō tātou tinana. Me titiro tātou ki tā rātou mahi:

• Ārai ru: Ka āwhina ēnei ki te mimiti i te ru ina pā tō waewae ki te whenua, he rite tonu ki ngā ārai ru i roto i te motuka.
• Ngā hononga wheua: Koinei ngā mea e hono ai ngā wheua o tō waewae ki ngā wheua o tō waewae o raro.
• Te pupuri i ngā wheua ki ō rātou tūranga tika: Ka āwhina ki te pupuri i ngā wheua ki ō rātou tūranga tika, ka ārai i a rātou kei nekeneke haere.
• Ārai i te whāwhā o te pona waewae: Ārai i te takahuri, te hurihuri, me te piko koretake o ō pona waewae.
• Te whakau i te hononga pona waewae: He mea nui ēnei hei pupuri i te hononga pona waewae, e hangaia ana e ngā wheua o raro o te waewae me te wheua "Talus", kia pumau, kia kaha hoki.
• Te aukati i ngā nekehanga morearea: Ka aukati i te nekehanga o te pona i te ara morearea, koretake hoki.

He aha te mea i hangaia ai ēnei hononga?

He kiko honohono kaha, rite ki te taura ngā hononga o te pona. E rua ngā wāhanga matua o roto:

• Korakena: Koinei te pūmua e herea ai ngā kiko o te tinana. Koinei te mea e whakakaha ai ngā hononga.
• Ngā muka pīwariwari: Mā ēnei ka taea e ngā hononga te totoro ki tētahi taumata, engari ka taea hoki te hoki ki tō rātou tūranga taketake.

Kei hea ngā hononga o te pona waewae?

Kei roto i tō waewae, pona, me te waewae o raro ēnei hononga. Ko te nuinga o ēnei hononga e hono ana i ngā wheua e whai ake nei:

• Wheua rekereke `(Calcaneus)`
• Fibula (he wheua angiangi kei muri o te waewae)
• He wheua kei runga i te waewae (wheua navicular)
• Talus (Koinei te wheua matua e hanga ana i te hononga pona)
• Tibia (te wheua matotoru kei roto o te waewae)

Ka taea te whara i te hononga o te pona waewae?

Āe, ka taea tonu. Ka whara te hononga pona waewae mēnā ka neke ki te huarahi hē, ka totoro rawa, ka haehae rānei . Ka kiia tēnei momo whara ki te hononga he whāwhā .

He whara tino noa te whara o te pona waewae. Ka pā ki te tangata ahakoa te pakeke, te hauora rānei. I te nuinga o te wā, ka puta te whara o te pona waewae ina takahuri te pona waewae o te tangata. Hei tauira:

• Ina tata koe te hinga, ina hinga rānei koe. Whakaarohia kei te heke koe i tētahi arawhata, ā, ka tūpono tō waewae ki te hē. Kātahi ka huri tō pona ki roto, ki waho rānei.
• Ki te takahia tō waewae e tetahi, ka takahurihuri te waewae i te āhua rerekē. Ka taea ēnei āhuatanga te tupu i a koe e takaro ana i ngā hākinakina.
• He nui ake tēnei mōrearea i ngā hākinakina e hiahia ana kia tere te huri i te ahunga me te nekehanga waewae, pērā i te poitūkohu, te whutupaoro, te netipōro, me te tēnehi.
• Ina hikoi, ina oma rānei i runga i ngā mata koretake. Hei tauira, i runga i te huarahi maunga, i te wāhi he toka me te kirikiri, mēnā rānei ka taka tō waewae ki roto i tētahi poka i te huarahi.

Me pēhea te mōhio o te tākuta mēnā he whara te hononga o tōku pona waewae?

Ki te whakaaro koe he whati tō pona waewae, ina kite koe i te tākuta, ka mahi rātou i ngā mea penei:

• Ka pātaihia koe mō ō tohu. Kei te pēhea te mamae, kei te pupuhi, kei te marō, kia pēhea te roa o te mamae, me pēhea te puta o te whara, ā, mēnā i rongo koe i te tangi "pā" i te wā i whara ai koe.
• Ka whakahaerehia he whakamātautau tinana. Ka tirotirohia tō pona waewae kua whara, me pēhea te neke, ā, ka whakaritea ki ētahi atu pona waewae. I ētahi wā, ka pāngia te wāhi kua whara, ka tirotirohia kia kitea ai te mamae me te aromatawai i te nui o te kino o te hononga.
• Ka tono atu rātou kia tangohia he "(X-ray)" hei tirotiro mēnā kua whati te wheua, mēnā rānei he raruraru kē atu. He maha ngā wā ka mahia he "(X-ray)" hei tirotiro mēnā he whati me te whāwhā.
• Ki te kore tō mamae e memeha, ā, ki tō whakaaro he kino te whara, ka tonoa pea koe ki te mahi i ētahi atu whakamātautau whakaahua, pērā i te MRI (Magnetic Resonance Imaging). Ka taea e te MRI te whakaatu i te kino o ngā hononga, me te mea kua pakaru, me te nui o te pakaru. I ētahi wā ka taea hoki te mahi i te matawai ultrasound.

Me pēhea te ārai i ngā whara o te hononga pona waewae?

Ahakoa kāore e taea te ārai i ngā whara katoa o te pona waewae, he iti noa ngā mea ka taea e koe te mahi hei tiaki i ngā hononga o tō pona waewae, inā koa i te wā e mahi ana koe i ngā mahi ā-tinana. Me titiro tātou ki ēnei mea:

• Āta karohia ngā mata kāore i te ōrite:Kaua e hikoi, e oma rānei i ngā wāhi he toka, he kirikiri, he poka rānei, nā te mea he nui ake te tūponotanga ka takahuri, ka takai rānei tō pona waewae i aua wāhi.
• Whakapai ake i tō ngāwari me tō taurite: Mā tēnei ka whakangungu i tō tinana kia kaha ki te aro atu ki ngā hinganga ohorere me ngā hinganga, me te kore e pēhi i ō pona waewae. Me mahi tonu ngā mahi totoro tinana, me te tū i runga i te waewae kotahi (he pai te yoga mō tēnei).
• Mahia ngā mahi whakapakari pona waewae: Mā ngā mahi pēnei i te hiki i te rekereke waewae, te tūpeke waewae, te peke tūpeke waewae, me te lunges ka whakapakari i ngā uaua huri noa i ō pona waewae. Ka nui ake hoki te tiaki i ngā hononga. Ka taea hoki e koe te mahi i ngā mahi whakapakari pona waewae mā te whakamahi i te whitiki ātete.
• Whakakahangia ō uaua matua: Mā tēnei ka māmā ake te huri i te ahunga me te urupare haumaru ina hiahiatia.
• Kia mau ki te taumaha hauora e pai ana ki a koe: I a koe e taumaha ana, ka piki ake te pēhanga ki ngā hononga pēnei i ō pona waewae.
• Whakawhanuitia tō mahinga whakakori tinana: Engari i te mahi i te momo whakakori tinana kotahi i ia rā, me whakauru atu ngā whakangungu taumaha me ngā whakangungu manawa (hei tauira, te oma, te eke pahikara).
• I mua i te mahi i tētahi mahi tinana, me "whakamahana" (mō te 5-10 meneti pea), me whakanui haere i te kaha, kātahi ka "whakamatao" ka "totoro" i muri iho. He mea tino nui tēnei.
• Kia mau i ngā hu e tau pai ana, e tautoko ana i te tinana, inā koa i te wā e takaro ana i ngā hākinakina, e whakakorikori tinana ana rānei. Kaua e mau i ngā hu tawhito, kua tawhito. Mā te whakamahi i ngā whitiki pona waewae, i te rīpene rānei, e tika ana mō ētahi hākinakina, ka āwhina i te ārai i ngā whara.

Hei whakamutunga, ētahi mea hei maumahara (Karere hei tango ki te kāinga)

Ahakoa kāore pea koe e tino whakaaro nui ki tēnei mea i roto i tō oranga o ia rā, ko ngā hononga o tō pona waewae tētahi o ngā wāhanga tino nui o tō tinana. Nō reira, ko tō kawenga te tiaki pai i a rātou.

Kia maumahara tonu ki te totoro me te whakamahana/whakamatao i mua me muri i tētahi mahi ā-tinana. Me mau hoki i ngā hu e tautoko ana i ō waewae, e tau pai ana hoki.

Ki te pāngia koe e te mamae, te pupuhi, te kore rānei e pai ki ngā hononga o tō pona waewae, kaua e wareware noa . Tirohia he tākuta tonu. Me toro atu pea koe ki tētahi kaiwhakaora tinana. Ko te wā tēnā ka taea e rātou te whakatau he aha te hē, te hoatu i te maimoatanga e hiahiatia ana e koe (tērā pea ko te tikanga RICE, te whakakori tinana, ētahi atu maimoatanga rānei), ā, ka taea e rātou te whakaora i a koe anō i te wā e taea ai. Kia mahara, ahakoa he whāwhā iti noa iho, ka taea te noho hei raruraru mau tonu mēnā kāore e rongoatia.Kātahi ka taea hoki e koe te huri i tō pona i ngā wā maha.

` Poro, Ngā hononga, Te whāwhā o te poro, Ngā mate hononga, Hauora wheua, Ngā whara hākinakina, Whakaora tinana