Kua takahurihia tō pona waewae i a koe e takaro ana, e heke ana i ngā arawhata, e hikoi ana rānei? I ētahi wā, kāore he take e kitea ana, ka tīmata te mamae me te pupuhi o tō pona waewae. He rite tonu tēnei mamae pona waewae ki tētahi atu mamae, ki tētahi atu koretake rānei o tō tinana. Engari ehara i te mea hei mea ngāwari. I tēnei rā, ka kōrerohia e tātou i roto i tētahi huarahi māmā ka taea e koe te mārama.
Kia titiro tuatahi tātou, he aha tēnei poroporo waewae?
Whakaarohia, ehara tō tātou pona i te hononga noa iho. He hanganga tino uaua, he hanganga whakamiharo. Ka tautokohia e tēnei hononga iti te taumaha o tō tātou tinana katoa, ā, ka āwhina i a tātou ki te hikoi, ki te oma, me te peke. He maha ngā wāhanga o tēnei hononga:
- Ngā Wheua: Ka hangaia tēnei hononga mā te hononga o ngā wheua matua e rua o tō tātou waewae, te "Tibia" me te "Fibula", me te wheua "Talus" i tō tātou waewae.
- Uaua: Āwhina ki te neke i te hononga.
- Ngā io: ka kawe i ngā karere mai i te roro, ā, ka taea ai e tātou te rongo i te mamae.
- Ngā uaua: Ngā kiko kaha e hono ana i ngā uaua ki ngā wheua.
- Ngā hononga: Ka hono ngā wheua tetahi ki tetahi, ka pupuri hoki i te hononga kia mau.
- Ngā uaua toto: Homai te kai e tika ana ki te hononga.
Ki te pakaru tētahi o ēnei wāhanga, ka rongo pea tātou i te mamae o te pona waewae.
He aha ngā tino take o te mamae o te pona waewae?
He maha ngā take e mamae ai ngā pona waewae. Ko ētahi o ēnei ka puta mai i ngā aituā, ko ētahi ia ka puta mai i ētahi atu mate. Me wehewehe ēnei kia rua ngā wāhanga.
| Ko ngā take matua o te mamae o te waewae | |
|---|---|
| 1. Te mamae i puta mai i ngā whara | |
| Ngā aituā hākinakina | Ngā aituā e puta ana i te wā e oma ana, e pekepeke ana, e tākaro hākinakina ana rānei. |
| Ngā Whara o te Pona | He whāwhā, he pakaru rānei o ngā hononga o te pona waewae. Koinei te tino take. |
| Te mamae o te uaua | Te pupuhi o ngā uaua i te pona waewae. Hei tauira: `(Peroneal tendinitis)`, `(Achilles tendinitis)`. |
| Te pūhā | Te pupuhi o ngā pēke kī tonu i te wai (bursae) i roto i ngā hononga. |
| Ngā whati pona waewae | Te whati o te wheua e pā ana ki te hononga pona waewae. |
| Pūnaha io | Hei tauira, ko ngā āhuatanga pēnei i te `(Tarsal Tunnel Syndrome)`. |
| 2. Te mamae i puta mai i ētahi atu mate hauora | |
| Mate rumatiki | Ngā mate autoimmune pērā i te osteoarthritis, te rheumatoid arthritis rānei. |
| Ētahi atu mate | Ngā mate pēnei i te `(Ankylosing Spondylitis)` me te `(Lupus)`. |
| Ngā huringa o te āhua o te waewae | Waewae papatahi, waewae piko teitei rānei. |
| Ngā mate urutā | I ētahi wā, ka pā mai ngā mate ki te hononga pona waewae, ki ngā kiko rānei e karapoti ana. Hei tauira, ko te `(Cellulitis)`, `(Osteomyelitis)`. |
He aha ngā mea ka taea e koe te mahi i te kāinga ina pāngia koe e te mamae?
Ki te pā mai he mamae, he pupuhi rānei i tō pona waewae, he maha ngā mea māmā ka taea e koe te mahi i te kāinga i mua i tō haerenga ki te tākuta. Ka kiia tēnei ko te tikanga RICE . He tino ngāwari ki te maumahara.
Ko te tikanga o RICE ko te Okiokinga, te Hukapapa, te Kōpeketanga, me te Whakateiteitanga.
| Tikanga | Me aha? |
|---|---|
| R - Okiokinga | Āta karohia te mahi i puta ai te mamae. Whakangāwarihia te waewae. Kati te whakatakoto taumaha ki runga i te waewae, te oma, te pekepeke rānei kia ora rā anō. |
| Ahau - Hukapapa (Hukapapa) | Whakatakotoria he kete hukapapa, he poraka hukapapa rānei kua takaihia ki te tauera angiangi ki runga i te wāhi mamae mō te 15 meneti pea. Me mahi tēnei i ētahi wā i te rā. Mā tēnei ka whakaiti i te pupuhi me te mamae. |
| C - Kōpeketanga | Ka taea e koe te takai i tō pona waewae ki te takai rapa hei whakaiti i te pupuhi. Engari kaua e takai rawa kia piri . Kāore koe e hiahia ki te aukati i te rere o te toto. |
| E - Teiteitanga | I ngā wā katoa e taea ana, kia teitei ake tō waewae, pērā i te urunga, i runga ake i te taumata o tō ngākau. Mā tēnei ka āwhina i te whakaiti i te pupuhi. |
Ki te kore te mamae e memeha i muri i ētahi rā o te mahi i ēnei mea, me toro atu ki te tākuta.
He aha te momo maimoatanga ka whiwhi koe ina haere koe ki te tākuta?
Ina kite koe i tētahi tākuta, ka tirotirohia koe e ia, ā, ki te tika, ka mahia he hihi-X, he matawai rānei hei whakatau i te tino take o tō mamae. Kātahi ka tohua e ia he maimoatanga e tika ana mō te take.
- Ngā rongoā mamae me ngā rongoā ārai-mumura: Ka tohua pea ngā rongoā ārai-mumura kore-steroidal (NSAID) pērā i te ibuprofen, i te corticosteroids rānei mō te mumura kino.
- Ngā whakakapinga waewae, ngā whakarerekētanga hu rānei: Tērā pea ka tonoa koe kia mau i ngā tāpiringa motuhake (ngā tāpiringa hu) hei tautoko i tō waewae me tō pona waewae. Tērā pea ka tonoa hoki koe kia whakarerekē i te momo hu e mau ana koe.
- Whakaora Tinana: Ka ako te kaiwhakaora tinana i ngā mahi hei whakanui ake i te kaha me te ngāwari o tō pona waewae.
- Te aukati i te nekehanga: I ētahi wā me mau pea koe i te whitiki, i te whitiki tautoko, i te paraihe rānei hei whakaiti i te pēhanga ki tō pona kia ora rā anō.
- Te Manawa o ngā Hononga: Mena he nui te pupuhi, ka taea te whakamahi i te ngira hei tango i te wai nui mai i te hononga.
- Pokanga: Mena kua pakaru te uaua, te hononga rānei, mena he whati, he mumura nui rānei o te hononga kāore e pai ake i ētahi atu maimoatanga, me pokanga pea. Ināianei kei reira ngā pokanga e mahia ana mā roto i ngā tapahi iti rawa, pērā i te "Ankle Arthroscopy". I ētahi wā, me pokanga anō hoki pērā i te "Ankle Fusion".
Ka taea te ārai i te mamae o te pona waewae?
Ahakoa kāore e taea e tātou te ārai i tētahi aituā, tera ētahi mea ka taea e tātou te mahi hei whakaiti i te mōrearea.
I te wā e takaro ana i ngā kēmu
- Kakahuria ngā taputapu haumaru tika.
- Ki te pāngia koe e te mamae, kaua e takaro noa. Ehara i te mea pai te "takaro noa i te mamae".
- Whakamahanahia i mua i te tākaro, ā, whakamataohia i muri i te tākaro.
- Whakangāwaritia tō tinana i muri i ngā mahi uaua.
Haumaru whānui
- Kia ma tō whare me tō wāhi mahi, kia kore ai he taonga kāore e tika ana ka taka.
- Kaua e piki ki runga i ngā tūru, i ngā tēpu rānei hei toro atu ki ngā mea o runga. Whakamahia ngā taputapu tika mō tēnā.
- Mena he uaua ki te hikoi, kei te tūpono rānei koe ki te hinga, whakamahia he tautoko pēnei i te tokotoko.
Me pēhea taku mōhio mēnā he nui te mamae o taku pona waewae?
Ki te mamae tonu tō pona waewae, ki te mea rānei kei te huri koe i ō mahi o ia rā, kaua e warewaretia. He tohu pea tēnei nō tētahi mate kino.
Āhea koe me haere tonu ki te Tari Whawhati Tata (ETU):
- Mena kua uru koe ki tētahi aituā kino (hei tauira, he aituā motuka, he hinganga mai i te teitei).
- Ki te kore e taea e koe te neke i tō pona, i tō waewae rānei.
- Mena kei te whakapaehia kua whati tetahi wheua.
Ki tā ētahi he mea noa te mamae o te pona waewae o te koroheketanga, he mea rānei e pā ana ki te mahi. Kaua e warewaretia. Ki te roa atu i te torutoru ngā rā ka roa te mamae, me rapu tohutohu hauora.
Karere Tangohia ki te Kāinga
- He maha ngā take o te mamae o te pona waewae, mai i te whāwhā noa ki te mate rumatiki kino.
- Mō te mamae iti me te pupuhi, whakamātauria te tikanga RICE (okiokinga, hukapapa, pēhanga, whakanui) i te kāinga.
- Ki te kore te mamae e memeha i roto i ētahi rā, ki te kaha rawa te mamae, ki te kore rānei e taea te tuku i tō waewae ki raro, me toro atu ki te tākuta.
- I muri i tētahi aituā kino, ki te whakapae rānei koe he whati te wheua, haere tonu ki te Tari Whawhati Tata (ETU) .
- He maha ngā whara e pā ana ki te pona waewae ka taea te ārai mā te whai i ngā mahi whakakori tinana tika me ngā mahi haumaru.
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