Ka huri ohorere rānei tō pona waewae i a koe e hikoi ana i te huarahi, e piki ana, e heke ana rānei i ngā arawhata, e tū noa ana rānei? Kei te rongo rānei koe i te mamae iti, i te kōpikopiko rānei mai i waho o te pona waewae tae noa ki te whakatikatika o te pona waewae? He raruraru noa ēnei mō te tini o te tangata i tō tātou whenua. Kāore ētahi e aro nui ana ki tēnei. E whakaaro ana rātou, "Kua huri anō taku waewae." Engari ko tēnei hurihanga pinepine o te pona waewae me te mamae e pā mai ana, tera pea he tohu mō tētahi mea nui. Ko te ngoikore o te uaua 'Peroneus Longus' i roto i tō tātou waewae.
He aha a Peroneus Longus? Kia mārama tātou ki tēnei mea.
Āe, kei te whakaaro pea koe, he ingoa rerekē tēnei. He uaua tino nui te Peroneus Longus e tīmata ana i waho o tō tātou waewae, i raro noa i te turi, i te hiku, ka haere mā roto i te pona hei hono atu ki te waewae. Hei tika ake, ka tīmata i te tihi o te wheua iti (fibula) i waho o tō tātou hiku.
Whakaarohia he rite ki tētahi here rapa kaha e piri ana ki tō tātou waewae. E toru ngā mahi matua o tēnei uaua:
1. Te nekehanga o te pona waewae: Ka āwhina tēnei uaua ina hurihia ō tātou pona waewae ki mua, ki muri hoki, ā, ina hiki, ina whakaheke hoki tātou i ō tātou pona waewae.
2. Āwhina ki te piko i te waewae: Mā tēnei ka āwhina ki te huri i te waewae ki raro, ki waho hoki.
3. Te pupuri i te taurite: He mahi nui tā tēnei uaua hei pupuri i a tātou kia tū tika, kia kore ai e piko ki tētahi taha i a tātou e hikoi ana, e oma ana, e tū ana rānei, inā koa i runga i te whenua kāore i te ōrite.
He whakarāpopototanga, he toa wahangu a Peroneus Longus e mahi ana ki te pupuri i te taurite o tō tinana.
He aha ngā mate ka taea te hono atu ki tēnei uaua?
Ina ngoikore tēnei uaua, ina whara rānei nā te nui rawa o te whakamahinga, ka puta ake ngā momo raruraru. Me titiro tātou he aha ēnei.
| Ingoa Whara | He whakarāpopototanga noa iho... (He Whakamāramatanga Māmā) |
|---|---|
| Te mamae o te uaua peroneal | Te pupuhi me te mamae i roto i te uaua e hono ana i te uaua ki te waewae. He mea noa tēnei i roto i te hunga e takaro ana i ngā hākinakina, e hikoi ana rānei i tawhiti. |
| Te Whara o te Pona | Ina huri whakarere te pona ki roto, ka kumea tēnei uaua me ōna hononga i waho. |
| Te taumahatanga o te uaua | He uaua e totoro rawa ana nā te mahi ohorere. |
| Te Whakaiti i te Uaua | Ka kumea te uaua e hono ana i te uaua ki te uaua kia kore e tū tika. He mate kino rawa atu tēnei. |
| Te Mate o te Os Peroneum | Te mamae e pā ana ki tētahi wheua iti tāpiri (os peroneum) i roto i te uaua o tēnei uaua. |
Kei te kite koe, āe? Ahakoa ka whakaaro noa koe "kua piko tō waewae," tera pea he maha ngā take kei muri. Koia te mea nui kia mau tonu te kaha o tēnei uaua.
Ngā mahi ngāwari hei whakapakari i te uaua Peroneus Longus
Ko te whāinga matua o te whakapakari i tēnei uaua he whakapai ake i te taurite me te ārai i ngā whara a muri ake nei. Mena kei te ora kē koe i tētahi whara, ka taea hoki te whakamahi i ēnei mahi hei āwhina i te tukanga whakaora. Ko te nuinga o ēnei mahi ka taea te mahi i te kāinga me te kore he taputapu tāpiri.
1. Tikanga Moni (Whakaara i te Rekereke Hauwhā)
He mahi māmā noa iho tēnei ka taea e koe te mahi i ngā wāhi katoa. Ahakoa e kīia ana te ingoa "Hauwhā", ka taea e koe te whakamahi i tētahi moni pēnei i te moni 5 rūpī.
- Hipanga 1: Tū ki muri i te tūru me ō ringaringa ki te tuara o te tūru. Whakatakotoria he moni ki raro i te wheua i raro i te māhunga nui (te tuatahi o ngā waewae o te waewae).
- Hipanga 2: Puritia te tūru, tauritehia tō tinana, ka hiki ake i tō waewae kē atu i te whenua. Kei runga i te waewae kei runga i te moni tō taumaha katoa.
- Hipanga 3: Āta hiki ake tō rekereke ki runga ake i te whenua. I taua wā, pēhia te moni ki roto i te whenua me te wheua i raro i tō māhunga matua. Puritia mō te 3-5 hēkona.
- Hipanga 4: Kaua e nekehia tō pona waewae, tukua mārire tō rekereke ki raro.
Ngāna ki te mahi i tēnei kia 8-10 ngā wā i ia taha, kia 2, kia 3 rānei ngā takahanga pērā.
Ngā momo rerekētanga: Ki te mea he uaua rawa tēnei, kaua e hiki i te waewae kotahi, engari me pupuri ngā waewae e rua ki runga i te papa, me hiki hoki ngā rekereke e rua i te wā kotahi. Me tohatoha ōrite te taumaha ki ngā taha e rua. Ka taea hoki tēnei e koe i a koe e noho ana i runga i te tūru.
2. Tikanga here rapa (Whakaara Rekereke Here)
He rite tonu tēnei ki te mahi i runga ake nei, engari i konei me whai whitiki ātete koe.
- Hipanga 1: Pērā i te mahi i runga ake nei, tū ki muri i tētahi tūru ka whakatakoto i tētahi moni ki raro i te metatarsal tuatahi o tētahi waewae. Whakatakotoria tētahi pito o te here rapa ki waenganui o taua waewae ka takai i tētahi atu pito ki te taha, kia matara atu i tō tinana (hei tauira, ki te taha o te waewae tēpu).
- Hipanga 2: Puritia te tūru, tauritehia koe, ka whakatakoto i tō taumaha katoa ki runga i taua waewae.
- Hipanga 3: Kia tika tonu tō pona waewae, kaua e kumea e te here rapa, ka hiki ake i tō rekereke. Pēhia te moni ki te wheua i raro i tō māhunga waewae. Puritia mō te 3-5 hēkona.
- Hipanga 4: Tukua mārire ō rekereke ki raro.
Me mahi tēnei 8-10 ngā wā i ia taha, 2-3 ngā takahanga.
3. Te Hurihanga o te Pona/Waewae
Ko te hurihanga o te waewae ki waho i te tinana i te pona waewae. Ina koa, ko tō māikuku iti e anga ana ki waho, ki runga. Mā tēnei ka tino whakapakari i te uaua Peroneus Longus.
- Hipanga 1: Noho ki runga i te papa me ō waewae kia tika. Whakatakotoria he tauera, he here ātete rānei ki raro i ō waewae, i raro noa iho i ō matimati.
- Hipanga 2: Inaianei tahuri āta ō waewae ki waho me te kukume i a rātou ki ngā taha.
- Hipanga 3: Āta whakahokia ō waewae ki waenganui.
- Hipanga 4: Meatia tēnei 12-20 ngā wā, 2-3 ngā rauna.
Mena kei te whakamahi koe i te tauera, ka taea hoki e koe te mahi hei mahi whakakorikori isometric. Arā, pēhia tō waewae ki waho, pupuri mō te 30 hēkona, kātahi ka tukuna. Me mahi tēnei e 2-3 ngā wā i ia taha.
4. Taurite i runga i te Waewae Kotahi
Koinei tētahi o ngā mahi whakangungu māmā rawa atu, ā, tino whai hua hoki. Ko tētahi o ngā mahi matua a te uaua Peroneus Longus ko te pupuri i te taurite. Nō reira, ka tino whakapai ake tēnei mahi whakangungu i taua pūkenga.
- Hipanga 1: Tū tata ki tētahi tēpu, ki tētahi kaunta rānei, ka hiki i tētahi waewae i te whenua. Whakamahia ngā uaua o raro o te waewae kei runga i te whenua hei pupuri i te taurite.
- Hipanga 2: Puritia tēnei tūranga mō te 30 hēkona.
Whakahoutia tēnei mahi 2-3 ngā wā ki ngā taha e rua.
Ngā momo rerekētanga: Ki te hiahia koe kia uaua ake tēnei, ka taea e koe te mahi i a koe e tū ana i runga i tētahi mea ngohengohe, pērā i te urunga, mā te katia rānei ō kanohi, mā te totoro ake rānei o ō matimati.
Ngā mea hei maumahara māu i te wā e mahi ana i tēnei mahi whakangungu
Kia maumahara, ki te mea kei te ora koe i tētahi whara, me tīmata āta haere. Ko tāu whāinga he whakapakari i te uaua me te kore e whara anō. Nō reira, tīmata me te iti o ngā whakahokinga, ā, ka piki haere mārire te maha o ngā whakahokinga.
Ko te mea nui: Ki te pāngia koe e te mamae e kore e taea te whakamanawanui i a koe e mahi ana i tēnei mahi whakakori tinana, ki te ngoikore tō waewae, ki te ahua rānei kei te piki haere te mamae,Me toro atu ki tō tākuta mō ētahi tohutohu. Tērā pea ka hiahia koe ki te āwhina a tētahi kaiwhakaora tinana.
Ki te tāpirihia ēnei mahi ngāwari ki tō mahinga o ia rā, ka tino taea e koe te whakakore i te hurihuri pinepine o te pona waewae me te mamae e pā ana ki tēnā, ā, ka kaha ake, ka pumau ake hoki ō waewae.
Karere Tangohia ki te Kāinga
- Ko te Peroneus Longus he uaua kei muri i tō waewae, he mea nui mō te taurite o te tinana me te nekehanga o te pona waewae.
- Ki te huri pinepine koe i tō pona waewae, ko te ngoikore pea o tēnei uaua te take.
- Ka taea te whakapakari i tēnei uaua mā roto i ngā mahi whakakori tinana māmā ka taea te mahi ki te kāinga (te hiki i te rekereke, te huri i te tuara, te taurite).
- Me tīmata āta haere i te tīmatanga o te korikori tinana. Whakarongo ki tō tinana.
- Ki te kaha haere te mamae, ki te kore rānei e taea te whakamanawanui i te wā e whakakorikori tinana ana, kati tonu atu ka rapu tohutohu i tō tākuta.
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