Kia ako tātou i ētahi atu kōrero mō ēnei uaua o te hope o te huha.

Ka hikoi, ka oma, ka piki arawhata tātou katoa, tika? Mā ngā uaua o ō tātou waewae tātou e āwhina ki ēnei mea katoa. Kua whakaaro kē koe he aha ngā uaua kei muri o tō huha, ā, he aha te hiranga o aua uaua? Ko aua uaua e kiia nei e tātou ko ngā "Hēmana". I tēnei rā, ka kōrerohia tēnei me ētahi atu taipitopito.

He aha ēnei uaua o te hope?

Ki te kī ngāwari, ko ō uaua hope he uaua e toru kei muri o tō huha . He rite ki ngā uaua angaanga e piri ana ki ngā wheua. Ko te mea motuhake mō rātou ko te kiia he uaua tūao. Ko te tikanga ka mahi rātou i te ara e hiahia ana koe, i te ara e whakahaere ai koe i a rātou. Ka taea e koe te whakahohe i a rātou mā te whakaaro ki a rātou. Ko ēnei uaua hope ngā mea e āwhina ana i a tātou ki te hikoi, ki te piki arawhata, ki te oma, ki te mahi porotītaha, me te mahi i ngā mahi neke waewae maha atu. Engari he raruraru: he ngawari ake te whara o ēnei uaua hope, inā koa mō ngā kai-oma me ngā kai-pekepeke. Ka tino taumahatia ēnei uaua ina mutu ohorere koe, ina whakaroa, ina huri rānei te ahunga. Ka taea hoki te totoro rawa ina totoro ō waewae i a koe e oma ana. Koinei te wā e kīia ai he 'pulled hamstring' he 'strain' rānei tā tātou.

He aha i whiwhi ai tātou i ēnei uaua o te hope?

Āe, kia tirohia ngā painga o ēnei uaua o te hope ki a tātou. He mahi tino nui tā rātou mō ō tātou tinana. Whakaarohia te iti o ngā nekehanga o ō tātou waewae ki te kore rātou.

• Te piko o ō turi: E mōhio ana koe, ina noho koe i runga i te tūru, ina oma, ina peke rānei, me piko ō turi, tika? Koinei te mea e āwhina nui ana ēnei uaua. He mea nui ēnei mō tēnei mahi e kiia nei ko te 'piko o te turi'.
• Te totoro i tō hope: Ina hikoi koe, ina oma, ina piko whakamua rānei mai i te tūnga, ka totoro tō waewae ki muri, ka totoro tō hope. He tautoko nui hoki ngā uaua o te uaua hope mō tēnei.
• Te hurihuri i tō hope: Ka āwhina hoki ēnei ki te hurihuri i tō hope mai i tētahi taha ki tētahi taha i ētahi nekehanga, hei tauira ina tahuri tō waewae ki roto, ki waho rānei.

Nā ēnei momo mea ka taea e tātou te mahi i ngā mahi o ia rā, pērā i te hikoi, te oma, me te piki maunga.

Kei hea ngā uaua o te uaua hope?

Kei muri o tō huha ngā uaua o te uaua o te hope.Hei whakamārama tika, ka tīmata i te raro o tō hope, ka hipa i tō turi, ka toro atu ki raro ki te tihi o tō waewae. Ka piri ēnei uaua ki tō hope, ki ngā wheua turi, me ngā wheua kei te tihi o tō waewae mā roto i ngā kiko kaha, rite ki te taura, e kiia nei ko ngā uaua o te uaua o te hope. Ko ēnei uaua te mea e kukume ana i te wheua ina whakawhāiti te uaua, ka puta he nekehanga.

Me pēhea te hanganga o ēnei uaua o te uaua hope? He aha aua uaua e toru?

Kua kōrero kē tātou ko ngā uaua o te hope he kohinga o ngā uaua e toru. Nā, me titiro tātou ki te āhua o ēnei uaua, te wāhi e noho ana rātou, me ā rātou mahi. Ka mahi tahi ngā uaua e toru hei whakarato i te mahi katoa a ngā uaua o te hope.

1. Biceps femoris: Koinei te uaua kei muri o tō huha, kei te taha . E rua hoki ōna wāhanga (te upoko roa me te upoko poto). Ko āna mahi matua he āwhina ki te piko i tō turi, ki te toro i tō huha i tō hope, me te āwhina ki te huri i tō waewae o raro ina piko tō turi. Whakaarohia, he mea tino nui tēnei ina oma koe me te whakahoki i tō waewae ki muri.

2. Semimembranosus: Kei te taha waenga o te huha tēnei uaua. He uaua whānui, papatahi. Ka āwhina hoki ki te piko i tō turi, ki te toro i tō hope, me te huri i tō waewae o raro ki waenganui ina piko tō turi.

3. Semitendinosus: Kei runga ake tēnei uaua i te Semimembranosus kua whakahuatia ake nei, he paku whakaroto, ā, kei roto i te Biceps femoris, kei waenganui i ngā uaua e rua . He rite tonu āna mahi ki te Semimembranosus; arā, te piko i te turi, te toro i te hope, me te hurihuri i te waewae o raro ki roto.

Titiro? Ka mahi tahi ēnei uaua e toru, ka hono tahi tetahi ki tetahi hei tautoko i ngā nekehanga o ō tātou waewae, inā koa te piko o te turi me te toronga o te hope.

He aha ngā mea e hangaia ai ngā uaua o te uaua hope?

I roto i ō uaua o te hope, he mano tini ngā muka uaua roa, totoro . Ko ēnei muka te mea e āwhina ana i ngā uaua o ō waewae ki te whakawhāiti, ki te whakakī rānei. Ka taea te totoro pērā i ngā here rapa. Ka herea ngātahi ēnei muka hei hanga i te uaua katoa. Koia pea ka kitea ēnei uaua i raro i tō kiri, ā, he āhua tītaha. Ka taea e ēnei muka uaua te mahi tika nā te mea he pai te rere o te toto me te rere o te io.

He aha ngā mate me ngā āhuatanga e pā ana ki ngā uaua o te uaua hope?

Ko te mea matua ka pā ki ō tātou uaua o te hope ko ngā uaua e pāngia ana e te totoro o ngā muka uaua. Ka puta tēnei ina totoro rawa ngā muka uaua. Ka puta pea tēnei mēnā ka tere rawa tō oma, ka mutu ohorere rānei, ka tīmata rānei koe ki te whakakorikori tinana me te kore e whakamahana tika. Ka taea te wehewehe i ēnei uaua o te hope ki ngā wāhanga matua e toru i runga i te kaha o te uaua:

• Taumata 1: Kua kumea te uaua o te hope: He taumahatanga tēnei ki ngā muka uaua, engari ehara i te mea he haehae. Tērā pea he haehae iti rawa . Tērā pea ka pāngia koe e te mamae, te pakari, te pupuhi rānei i roto i te uaua o te hope. Engari i te nuinga o te wā, ka taea e koe te whakamahi i tō waewae me te hikoi. Tērā pea ka roa te wā e ora ai, mai i ētahi rā ki te wiki, e rua rānei.
• Taumata 2: Haehae Wāhanga: He haehae wāhanga tēnei i roto i tētahi, i ētahi rānei o ō uaua hope. He nui ake te mamae i tō te taumata 1, he nui ake te pupuhi, ā, tera pea he marō. Tērā pea ka nui ake te mamae ina whakamahia tō waewae, inā koa ka piko tō turi. Tērā pea ka uaua hoki te hikoi. Ka roa pea te wā e ora ai, mai i ētahi wiki ki te kotahi, e rua rānei ngā marama.
• Taumata 3: Te haehae katoa: He ahua kino ake tēnei. I konei, kua wehea katoatia te kiko uaua mai i te uaua, i te wheua rānei. I ētahi wā, ina tangohia te uaua mai i te wheua, ka taea te tango atu me tētahi wahi wheua. Ka kiia tēnei he whati avulsion. Ki te puta tēnei, he nui te pupuhi me te mamae, ā, ka rongo pea koe i te tangi "pahū" ina whara koe. Ka tino kino te mamae, ā, kāore e taea e koe te whakamahi i tō waewae. I tēnei wā, me mahi pokanga pea.

He mea nui: Mēnā he whara pēnei tōu, ina koa mēnā kei te whakapae koe he wera tuarua, tuatoru rānei, he mea nui kia rapu awhina hauora tonu. Ka taea e tō tākuta te tautuhi tika i te aha te he, me te tohu i te maimoatanga e tika ana.

He aha ngā tohu o te whara o te uaua hope? Me pēhea koe e mōhio ai?

Mena he whara tō hope, tera pea ka pāngia koe e tētahi, e ētahi rānei o ēnei tohu. Tirohia mēnā e pā ana tētahi o ēnei tohu ki a koe:

• Kei te kite koe i tētahi puku, i tētahi puku rerekē rānei i te tuarā o tō huha? (Tērā pea he haehae katoa tēnei.)
• He marō, he tae rānei kei te tuara o te huha? (Tērā pea ka puta tēnei i ētahi haora i muri i te whara.)
• Kei te rongo koe i te mamae wera, i te mamae wero rānei i te tuara o tō huha? I ētahi wā, ka pā tēnei ki tētahi āhuatanga e kiia nei ko te 'gluteal sciatica', arā, he mamae i puta mai i te uaua kua kopikopiko i te papa.
• He uaua ki te pikau i te taumaha me ō waewae e tū ana i runga i te whenua? Ka ngoikore koe i a koe e hikoi ana?
• Kei te ngoikore ngā uaua o ō hope? Kei te ahua ngoikore koe ina ngana koe ki te piko i tō turi?
• He uaua ki te piko i tō turi ? He mamae nui rānei ina piko? Nō reira, me haere pea koe me tō waewae tika, pakari hoki?
• I rongo koe i te tangi 'pahū' mai i te tuara o tō huha i tō whara? (He tohu tēnei mō te pakaru nui.)
• Kua pāngia koe e te mamae ohorere, koi i te tuara o tō huha? Me te mea he maripi e wero ana i a koe?
• I puta tonu mai te pupuhi i muri i te whara, i piki ake rānei i roto i ētahi haora?

Ki te puta he mea pēnei, me āwangawanga koe. Ki te mea he mamae iti noa iho, ka taea te whakaora mā te okioki me te hukapapa. Engari ki te tino kino te mamae, ā, kāore e taea e koe te whakamahi i tō waewae, he pai ake te toro atu ki te tākuta.

Ko wai te mea ka nui ake te tūponotanga ka pāngia e ngā raruraru uaua o te hope? (Ngā āhuatanga mōrearea)

He tino noa ngā whara o te uaua o te waewae i roto i ngā kaitākaro tere haere . Hei tauira, ko ngā kaitākaro tere me te hunga e takaro ana i ngā hākinakina pēnei i te whutupaoro, te poitūkohu, te whutupōro me te whutupaoro te tūponotanga ka pāngia e tēnei mate. Nā te mea me tere ake, me whakaheke tere, me huri hoki te ahunga o ēnei hākinakina. Waihoki, ko te hunga e piko ana me te hohonu o ō rātou turi, pēnei i ngā kaitākaro reti reti, ngā kaitākaro reti reti me ngā kanikani, kei te mōrearea.

Hei tāpiri, tera pea ka tūpono koe ki te whara i te uaua o te uaua o te uaua mena kei a koe:

• Mena kei te tipu tonu koe, arā, he tamaiti taitamariki, he tamaiti hākinakina . Nā te mea i tēnei tau, kāore ngā uaua me ngā uaua e tipu tere pērā i ngā wheua, tera pea ka nui ake te pēhanga ki runga i a rātou.
• Mena kua neke atu i te 40 tau tō pakeke . Nā te mea ka heke te ngāwari o ngā uaua i a koe e pakeke haere ana.
• Mena kua whara tō uaua hope i mua , he nui ake te tūponotanga ka whara anō koe i taua wāhi anō.
• Ki te ngenge ngā uaua o tō hope ('fatigue') . Ina ngenge koe, kāore e kaha ngā uaua ki te tu atu i te pēhanga.
• Mena he ngoikore, he kikī rānei ngā uaua o tō hope, o ō waewae rānei i mua o tō huha, tera pea kāore i te taurite te kaha i waenga i ēnei rōpū uaua e rua, ka nui rawa te taumahatanga ki runga i ō hope.
• Ki te kore koe e whakamahana tika, e totoro rānei i ō uaua i mua i tētahi mahi, koinei tētahi o ngā hapa nui rawa atu ka mahia e te tini o te tangata.

Me pēhea te pupuri i te hauora o ngā uaua o te uaua hope?

He mea nui kia tiakina ō uaua uaua o te hope. Anei ētahi mea ngāwari hei āwhina:

• I roto i tō hope, waewae, turi rānei.Ki te mea kei te mamae koe, kaua e warewaretia, engari me akiaki koe ki te mahi. He tohu te mamae mai i tō tinana, whakarongo mai.
• Whakangāwarihia ō uaua o te hope, ahakoa i te wā e whakangungu ana, i muri rānei i ngā mahi uaua. Me whai wā ngā uaua ki te whakaora.
• Whakamahanahia, totorohia hoki ō uaua o te hope i mua i tētahi mahi tinana, inā koa ngā hākinakina. Mā te whakamahana ka piki ake te rere o te toto ki ngā uaua, ka whakarite i a rātou mō te mahi. Mā te totoro i ngā uaua ka piki ake te ngāwari.
• Mahia ngā mahi whakakori tinana hei whakapakari i ō uaua o te uaua hope me te uaua o te uaua waewae . Mā te pupuri i te kaha o ēnei uaua ka whakaiti i te tūponotanga o te whara.
• Whakanuia mārire te kaha o ō whakangungu tinana . Kaua e tino kaha rawa te mahi i te wā kotahi.
• Inumia he nui te wai, ā, kai i tētahi kai taurite . Mā tēnei ka āwhina i te hauora o ō uaua.

Āhea ahau me toro atu ki te tākuta?

I ētahi wā ka taea te whakaora i te mamae iti mā te whakamahi i ngā rongoā kāinga, pērā i te tikanga RICE (Rest, Ice, Compression, Elevation). Heoi, i roto i ēnei āhuatanga, me toro atu koe ki te tākuta tonu:

• Ki te kore e taea e koe te neke i tō waewae, ā, kāore te mamae o tō huha e memeha , ahakoa i muri i ētahi rā.
• Ki te mea ka uaua tonu tō hikoi , ina koa ka ngoikore koe.
• Mena ka rongo koe i te ngoikore, te mākūkū, te ngoikore rānei i tō tuara o raro, i ō hope, i ō waewae rānei .
• Mena i rongo koe i te tangi "pahū" i te wā i whara ai koe.
• Mena he pupuhi nui me te marō .
• Ki te mea he kirika tōu .

Tērā pea ēnei tohu e tohu ana kua kino rawa atu te āhua. Nō reira, mā te whiwhi maimoatanga wawe ka āwhina i te ārai i te kino haere o te āhua, ā, ka tere ake tō ora.

E kite ana koe, he mea tino nui ngā uaua o te uaua hope mō te hikoi, te oma, te piko o ō tātou turi, me te toro atu o ō tātou waewae. Heoi, he tino ngāwari hoki ēnei uaua ki te whara. He mea nui rawa tēnei mēnā kei te takaro koe i ngā hākinakina pēnei i te whutupaoro, te whutupōro, te whutupōro, me ētahi atu mahi e uru ana ki ngā tūnga me ngā tīmatanga ohorere. Ko te nuinga o ngā whara o te uaua hope ka taea te rongoā me te kore pokanga, engari i ētahi wā kino, me pokanga pea.

Ko te mea tino nui hei maumahara māu (Karere hei tango ki te kāinga)

Ka taea e koe te tiaki pai i ō uaua o te uaua hope, me te whakaiti i tō tūponotanga ki te whara. Ko ngā mea matua me mahi e koe ko:I mua i tētahi mahi tinana, he mea nui kia whakamahana, kia totoro hoki ō uaua. Waihoki, ki te pāngia koe e te mamae, e te ngenge rānei, me whakangāwari aua uaua. Ko te mea nui ko te rapu tohutohu hauora tonu mēnā ka mau tonu tō mamae tuara, mēnā rānei ka puta he tohu kino i muri i te whara. Kātahi ka taea e koe te noho hauora, te noho pakari, me te haere tonu i ō mahi o ia rā me ngā hākinakina tino pai me te kore e whakaroa!

Ngā uaua o te uaua hope, ngā uaua hope, ngā mate waewae, ngā tōnga uaua, ngā whara hākinakina, te piko o te turi, te toronga o te hope