Kei te rongo koe i ētahi wā i te mamae rerekē, i te pakari, i te ngau rānei o tō tinana? He maha ngā wā ka whakaaro tātou he mea noa tēnei, ā, nā te ngenge, nā te tū tika rānei. Engari i mōhio koe kei raro i te kiri o tō tātou tinana, he pūnaha kiko whakamiharo e karapoti ana i ō tātou uaua, wheua, io, me ngā whekau katoa, pērā i te tukutuku pungawerewere? I tēnei rā ka kōrero tātou mō tēnei 'Fascia', he mea kāore i te mōhiotia e te tini o te tangata, engari he mea tino nui mō tō tātou hauora tinana.
He aha te fascia?
Whakaarohia kei te horoi koe i tētahi wahi heihei. Kua kite pea koe i te kiri angiangi, mā e karapoti ana i te mīti, tika? Āe, koinei te āhua o te fascia. I ngā kupu māmā ake, he rite ki ngā miro mā e wehe ana i te uho o te karaka, ā, he whatunga kiko hono angiangi, engari he tino kaha e hono ana, e wehe ana, e tautoko ana i ngā wāhanga katoa o tō tātou tinana.
I whakaaro ngā kaipūtaiao i mua ko te fascia anake te mea e tautoko ana i ō tātou whekau, uaua, me ngā wheua. Engari ināianei kua mōhio tātou he pūnaha matatini ake tēnei e rere ana puta noa i tō tātou tinana. Ka takai tēnei fascia i ngā pūtau katoa, i ngā io, i ngā hononga, i ngā uaua, me ngā hononga o roto i tō tātou tinana.
Ko te nuinga o te wā, he pūmua e kiia nei ko te collagen te mea e hanga ana. Ko te collagen te mea e homai ana te kaha me te ngāwari ki tō tātou kiri me ngā kiko. He maha ngā paparanga o te fascia. Kei waenganui i ēnei paparanga he wai e kiia nei ko te hyaluronan . Mā tēnei wai ka taea e tātou te piko me te totoro i ō tātou tinana, ko te tikanga ka taea e te membrane fascia te totoro pai. Heoi, ki te maroke tēnei wai nā te mate, te aituā, te mumura rānei, ka tīmata te kiriuhi fascia ki te whakapūmau me te piri tahi. Ko te wā tēnā ka tīmata ai tātou ki te pāngia e ngā raruraru pēnei i te mamae me te pakari.
He aha te mahi a te fascia ki tō tātou tinana?
He rite tēnei ki tētahi 'toa' i roto i te tinana. He tino nui te mahi e mahia ana e ia.
- Tautoko me te āhua: Ka pupuri te fascia i ō tātou uaua kia piri tahi, kia hoatu hoki he āhua ki a rātou. Koinei te take ka taea e ngā uaua te whakawhāiti me te totoro.
- Te whakaiti i te waku: Ka hangaia e te fascia he taiao e paheke maeneene ai ō tātou uaua, hononga, me ngā whekau, me te kore waku ina pā tetahi ki tetahi. He rite ki te hinu e ringihia ana ki roto i te miihini o te motuka. Ki te kore tēnei, ka mirimiri ō tātou kiko tetahi ki tetahi, ka whara.
- Te kaha me te pumau: Ka āwhina i te pupuri i te pumau o ngā wāhanga o te tinana, ā, ka whakakaha hoki i te tinana. He mea nui hoki mō te pumau me te nekehanga o ngā hononga.
- Te wehewehe uaua: Ka wehea ngā rōpū uaua rerekē, kia taea ai e rātou te mahi motuhake.
- Whakawhitiwhiti kōrero:He nui ngā pito io o te pūnaha fascia, nō reira he okana rongo hoki e tuku kōrero ana ki te roro mō te tū o te tinana, te nekehanga, me te mamae.
He māmā noa iho, he pūnaha whakamiharo te fascia e herea ana ngā mea katoa o te tinana, ā, e wehewehe ana hoki i ngā mea katoa.
Te rerekētanga i waenga i te fascia, tendons me te ligaments
Ahakoa he mea hanga ēnei e toru ki te collagen, he rerekē ō rātou wāhi me ā rātou mahi. Kia mārama ai koe ki tēnei, tirohia te ripanga i raro nei.
| Momo kiko | Te mahi e mahia ana | Tauira |
|---|---|---|
| Fascia | Ka takai, ka tautoko i ngā hanganga katoa o te tinana, tae atu ki ngā uaua, ngā whekau me ngā io. | Te Plantar Fascia i te raro o te waewae |
| Uaua | Ka hono i te uaua ki te wheua. | Te uaua o Achilles (e piri ana ki te rekereke) |
| hononga | Ka hono i tētahi wheua ki tētahi atu. | Te hononga o te turi ki te hononga o te turi |
Ngā paparanga matua o te fascia
Ka taea te wehewehe i te kiko o te tinana kia whā ngā paparanga matua.
| Paparanga Fascia | Tauwāhi me te whakaahuatanga |
|---|---|
| Paparanga o waho (Fascia o runga) | Kei raro tonu i tō tātou kiri tēnei. Koinei te paparanga o waho rawa. He matotoru ake i tō tātou uma me tō tātou tuara, ā, he angiangi ake i ō tātou ringa me ō tātou waewae. |
| Fascia Hōhonu | E karapoti ana tēnei paparanga i ō tātou uaua, wheua, uaua, kiriuhi, io, me ngā oko toto. He matotoru ake i te paparanga o waho. E rua hoki ōna paparanga iti: Aponeurotic me Epimysial . |
| Visceral Fascia (e kapi ana i ngā whekau o roto) | Koinei te paparanga o te kiko e karapoti ana i ngā whekau o roto pēnei i te puku, ngā pukahukahu, me te ngākau. |
| Te Fascia Parietal | Kei te whakarārangihia tēnei paparanga e ngā pakitara o ētahi poka tinana, pērā i te hope. |
He aha te mea ka tupu ina he raruraru ki te fascia?
He ngāwari, he totoro hoki te kiko fascia hauora. Engari, e ai ki tā tātou i kōrero ai i mua ake nei, ki te maroke te wai (Hyaluronan) i waenganui i aua paparanga, ka piri, ka pōkaikaha te fascia. Ka puta he maha ngā raruraru, tae atu ki te mamae me te uaua ki te neke. Anei ētahi o ngā āhuatanga tino noa e pā ana ki te fascia.
Te mamae o te kapu o te waewae (Plantar Fasciitis)
He raruraru tēnei e pā ana ki te tini tāngata. Ina koa i te ata, ina ara ake koe i te moenga ka whakatakoto i ō waewae ki te whenua, ka pāngia koe e te mamae nui i ngā kapu o ō waewae me ō rekereke. Ka puta tēnei i te pupuhi me te mate o te uaua e rere ana i te kapu o tō waewae.
Te Mate Mamae Myofascial
Koinei te wā e piri ai te fascia i ētahi wāhi o te tinana, ka hanga pona. Ka kiia ēnei he "pūwāhi whakaoho".E kīia ana hoki. Me te mea kei te mau te pona nei i te ringa. He tino tairongo ēnei wāhi. He mea whakamiharo, kāore pea te mamae e pā ki te wāhi kei reira te pona, engari ki tētahi atu wāhi o te tinana. Hei tauira, ka pā te mamae o te upoko i te pona i te kaki.
Te kirimana a Dupuytren
He āhuatanga e matotoru ai, e piri ai te kiri o raro i te kiri o ngā nikau me ngā maihao, ka piko ai ngā maihao ki roto. Nā tēnei ka kore e taea te mahi i ngā mea ngāwari pēnei i te papaki ringa, te mau karapu rānei.
Pakihiwi Hukapapa
I tēnei āhua, ka matotoru, ka pakari, ka pupuhi te hononga o te pokohiwi. Nā tēnei ka tino uaua te neke i te pakihiwi, ā, ka tino mamae. Ka kino haere tēnei āhua ina kore e whakamahia te pakihiwi.
Te Mate Wāhanga
He mate kino tēnei e hiahia ana kia rongoatia wawetia. Mēnā ka mumura, ka pupuhi rānei tētahi wāhanga o te uaua e karapoti ana i te uaua nā tētahi aituā, nā tētahi atu take rānei, ka tino piki ake te pēhanga i roto. Nā te mea kāore e taea e te uaua te kōpiri, ka taea e tēnei pēhanga te pēhi i ngā oko toto me ngā io e tika ana mā roto, ka motuhia te rere o te toto, te hāora, me ngā matūkai ki te rohe, ka pakaru ai ngā kiko. I roto i tēnei āhuatanga, he mea nui kia haere tonu ki te Wāhanga Maimoatanga Ohotata (ETU) o te hōhipera.
Hernia
Ina heke te kaha o te fascia, ka taea e tetahi wāhanga o te whekau o roto te pana ki waho mā roto i te wāhi ngoikore. Ka kiia tēnei he hernia.
Hei tāpiritanga, ko ētahi āhuatanga ira e pā ana ki te hanga collagen ka taea hoki te whakararu i te pūnaha fascial. Hei tauira, ko te mate Ehlers-Danlos me te mate Marfan .
Nā, me pēhea tātou e pupuri ai i te hauora o tēnei fascia?
Kua mārama pea koe ināianei ki te hiranga o te pūnaha fascia ki te mahi a tō tātou tinana. Nō reira, he mea tino nui hoki te pupuri i tōna hauora. Kāore e tika kia nui te raruraru. Tāpirihia ēnei tikanga ngāwari ki tō oranga.
- Kia kaha tonu: Kaua e noho roa ki te tūranga kotahi, ki te wāhi kotahi rānei. Ina koa mēnā kei te mahi koe i te wāhi kotahi, pērā i te aroaro o te rorohiko, whakatikahia, ka hikoi haere i te iti rawa i ia hawhe haora, kia nekenekehia ai tō tinana. He tino pai te whakakori tinana auau .
- Te totoro: Mā te totoro auau ka whakanui ake i te ngāwari o te fascia, ka taea te whakaiti i te mamae me te mumura.
- Kia mau ki te tū tika: Ngāna kia tika tō tuara i a koe e noho ana, e tū ana rānei. Ina piko tātou, ka whakakiki te uaua o te hope.
- Inumia he nui te wai: Mā te pupuri i te makuku o te tinana ka āwhina i te pupuri i te wai hauora i waenga i ngā kiko fascia.
Me aha koe mēnā he piri te fascia, ā, ka mamae?
Mena kei te pāngia koe e te mamae nā te kikī me ngā pona (ngā pūwāhi whakaoho) i roto i te fascia, he maha ngā huarahi ka taea e koe te whakamātau hei whakamamae.
- Yoga: Ka taea e ētahi tūnga yoga te āwhina ki te whakamamae i te piri o te fascia me te whakaiti i te mamae.
- Te whakamahana: Mā te paninga o tētahi pounamu wai wera ki te wāhi mamae, mā te kaukau rānei i te wai wera ka āwhina i te wetewete i ngā pona piri.
- Mirimiri: Ka taea e koe te whiwhi hua pai mai i te whiwhi mirimiri, inā koa mai i tētahi e mōhio ana ki ngā maimoatanga pēnei i te myofascial release therapy .
- Te wero ngira: Mā te wero ngira mō ngā pona mamae e te tohunga tohunga ka āwhina i te whakamama i te pakari o te uaua.
- Roera Pahu: Mā te whakatakoto i te wāhanga tinana mamae ki runga i te roera pahuka, me te hurihuri mārire, ka āwhina i te wetewete i te uaua piri.
Engari kia maumahara, i mua i te whakamātau i tētahi o ēnei maimoatanga, he mea nui kia mōhio koe ki te tino take o tō mamae. Nō reira, he mea whakaaro nui kia kite tuatahi koe i tō tākuta , i tō rata rānei, kia tirohia tō hauora , kia whai hoki i ā rātou tohutohu.
Karere Tangohia ki te Kāinga
- Ko te Fascia he whatunga o ngā kiko honohono e karapoti ana i ngā hanganga katoa o tō tātou tinana.
- He mea nui tēnei hei tautoko i tō tātou tinana, hei āwhina i te nekehanga, hei tiaki hoki i ngā okana.
- Ka taea e te kikī, te maroke, te pakaru rānei o te fascia te whakararu i te maha o ngā āhuatanga mamae, pērā i te mamae o te rekereke, ngā pona uaua, me te pakari o te pakihiwi.
- Mā te noho kaha, te totoro totoro, me te pupuri i te tū tika ka āwhina i te pupuri i te hauora o te pūnaha fascia.
- Mena he roa te mamae kāore i te mārama te take, me rapu tohutohu hauora koe i mua i te rongoā i a koe anō.
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