Ka oma haere tātou i te rā roa, ka mahi, ka hanga i ō tātou oranga ki runga i ō tātou waewae. Engari, ina mamae ō tātou waewae, ka tino mōhio tātou ki tōna uara me te mamae e pā mai ana. I ētahi wā, ahakoa e whakaaro ana tātou he mamae iti noa iho, ka kino haere i ia rā, i ia rā, tae noa ki te wāhi kāore e taea e tātou te hikoi. Nō reira, i tēnei rā, me kōrero tātou mō ngā take noa o te mamae o ngā waewae, ngā rongoā kāinga, me te wā me toro atu tātou ki te tākuta.
Kia tirohia tuatahitia kei hea te mamae.
I mua i te rapu rongoā mō te mamae o te waewae , me mōhio tātou ki te wāhi tika o te waewae e mamae ana. Nā te mea he rerekē te pūtake i runga i te wāhi e pā ana te mamae. Me titiro tātou ki tēnei i roto i ngā wāhanga.
1. Mamae o te rekereke
He raruraru te mamae o te rekereke e pāngia ana e te tini tāngata. Whakaarohia te mamae nui e puta mai ana i tō rekereke i tō ara ake i te moenga i te ata. I ētahi wā ka piki ake, ka heke rānei te mamae i te roanga o te rā. He maha ngā take matua mō tēnei.
- Te Mate Pūkahukahu: Koinei te tino take o te mamae o te rekereke. He ngāwari noa iho, he here kiko pakari kei reira e rere ana mai i te wheua rekereke ki ngā mātao. Ka kiia tēnei ko te ' Plantar Fascia '. Ka puta tēnei mate i te piri, i te pupuhi rānei o tēnei here kiko. Ka tino kaha te mamae ina ara ake koe i te ata, ā, i muri i te tū mō tētahi wā.
- Ngā Rekereke: He tupu wheua rerekē ēnei e tupu ana i raro i te wheua rekereke. Tērā pea ka puta mai i te mau i ngā hu hē, te hikoi i te tūranga hē, me te oma nui rawa. Ahakoa kāore te katoa e pāngia e te mamae, ka pāngia pea ētahi e te mamae e rite ana ki te hikoi i runga i te toka.
- Te uaua o te waewae o Achilles: Ko te kiko kaha e hono ana i ō tātou uaua o te kuao kau ki te wheua rekereke e kiia ana ko te 'Achilles tendon'. Ko te uaua o te waewae o Achilles te mamae e puta mai ana i te mumura o tēnei kiko nā te nui rawa o te whakamahinga.
- Maru Kōhatu:He mamae tēnei e rite ana ki te takahi i tētahi kōhatu. Ka pā pea tēnei mate i te whiunga kaha ki te papa ngako o te kapu o te waewae, o te rekereke rānei. I te nuinga o te wā ka ora ake i roto i te wā.
- Whati o te rekereke: Ka whati pea te wheua rekereke nā te pānga nui, pērā i te hinganga, i te aituā motuka rānei. Ko ngā tohu ko te mamae nui, te pupuhi, te marō, me te uaua ki te hikoi.
Ngā mea ka taea e koe te mahi i te kāinga mō te mamae waewae noa
I ngā wā maha, he tikanga māmā engari he tino whai hua ka taea e tātou te whakamātau i te kāinga mō te mamae o te waewae. Ka kiia tēnei e mātou ko te tikanga RICE .
Ko te tikanga o RICE ko: Okiokinga , Hukapapa , Kōpeketanga , me te Whakateitei .
| Tikanga | Me aha? |
|---|---|
| R – Okiokinga | Whakangāwarihia te waewae mamae. Whakaitihia te hikoi, te oma, me te hiki i ngā mea katoa e taea ana. |
| I – Hukapapa (Hukapapa rewa) | Tāpirihia te hukapapa ki te wāhi mamae i ētahi wā i te rā, mō te 15-20 meneti i ia wā. Mā tēnei ka whakaiti i te pupuhi me te mamae. Kaua e tāpirihia te hukapapa ki te kiri, takaihia ki te kakahu ka tāpiri. |
| C – Te Kōpeketanga | Hei whakaiti i te pupuhi, takaihia te wāhi mamae ki te takai rapa kia piri. Engari kaua e tino piri rawa kia kore ai e rere te toto. |
| E – Teiteitanga | I a koe e noho ana, e moe ana rānei, kia teitei ake ō waewae, pērā i runga i te urunga, kia teitei ake i te taumata o tō ngākau. Mā tēnei ka whakaitihia hoki te pupuhi. |
2. Mamae Pōro Waewae
Pērā i te rekereke, he maha ngā tāngata e pāngia ana e te mamae i te rohe o te kapu o te waewae e tata ana ki ngā māikuku.
- Metatarsalgia: He mamae me te pupuhi tēnei i te taha mua o te pōro o te waewae. He maha ngā wā ka puta mai i te mau i ngā hū kāore i te tau. Ka pā anō hoki ki te hunga e takaro ana i ngā hākinakina pēnei i te oma me te pekepeke.
- Te Neuroma a Morton: He matotoru tēnei o te kiko e karapoti ana i te io, kei waenganui i te tuatoru me te tuawhā o ngā māikuku. Ka pā mai pea te mamae, te ngoikore, te ahua rerekē rānei i mua o te waewae. He mea tino kitea tēnei i roto i ngā wāhine e mau ana i ngā rekereke teitei me ngā hū piri.
- Te mate Sesamoiditis: E tata ana ki te pūtake o tō tātou māhunga nui , e rua ngā wheua iti e honoa ana e ngā uaua anake. Ka kiia ēnei ko ngā 'sesamoid'. Ko te mate Sesamoiditis he mate e puta ana ina pakaru, ka mumura hoki ngā uaua e karapoti ana i ēnei wheua. He mea tino noa tēnei i roto i ngā kaioma me ngā kanikani ballet.
3. Mamae o te Āwhata
- Te Mate Pūngāwerewere o te Rakau: E ai ki te kōrero i mua ake nei, ka pā tēnei mate ki te rekereke me te āwhata o te waewae.
- Ngā Waewae Papatahi e Hinga Ana: Ka ngaro te piko tūturu o ō rātou waewae i ētahi tāngata, ka papatahi. Ka kiia hoki tēnei ko ngā "waewae papatahi." Ka mamae pea te raro o te waewae i te wā e hikoi ana. Ka rongoatia tēnei āhuatanga mā te whakauru hu motuhake, te whakakorikori tinana, ā, i ētahi wā ka pokanga.
Mamae o te Matimati
He wāhi noa anō hoki ngā māikuku e pā ai te mamae.
- Kauti :He momo mate rumatiki tēnei. Ina piki te nui o te waikawa uric i roto i te tinana, ka tāpaetia ngā tioata iti ki roto i ngā hononga. Ka tāpaetia ēnei, inā koa ki te hononga o te māwaewae, ā, ka puta te mamae nui me te pupuhi.
- Pūngoi : He pūngoi koiwi tēnei e puta mai ana i te pūtake o te māhunga nui, ki te taha o te waewae. He maha ngā wā ka puta tēnei āhuatanga i te mau hū piripono me te koroheketanga.
- Matimati Hammer: Ko te āhua o tēnei ko te piko o te matimati tuarua, tuatoru, tuawhā rānei ki raro, pērā i te hama i te hononga waenga. He tino take anō hoki tēnei mō ngā hu kikī.
- Te Maikuku o te Matimati : Koinei te wā e tupu ai te maikuku ki roto i te kiri i ngā taha e rua. He tino mamae tēnei, ā, ka arahi pea ki ngā mate.
- Te whati o te matimati: Ka whati pea te matimati i te tukinga, i te whāwhā rānei. Ahakoa ka ora ētahi whati iti mā te okioki, me aro hauora ki ngā whati kino.
Āhea tātou me tino kite i te tākuta?
Ki te kore e taea e ngā rongoā kāinga te whakaora i te mamae, ki te pā mai rānei tētahi o ngā tohu e whai ake nei ki a koe, me toro atu ki tō tākuta.
– Mena he nui te mamae e kore ai e taea te tū me te taumaha e mau ana i runga i te waewae.
– Mena he nui te mamae, ā, kei te piki haere te pupuhi.
– Mena he whero te wāhi mamae, ā, he mahana hoki te āhua (he tohu pea tēnei nō te mate urutā).
– Ki te mea he mate huka tōu, ā, he whara, he mamae rānei tō waewae , kaua e whakaroa.
– Mena kua rerekē te āhua o te waewae, kei te whakapaetia rānei kua whati tetahi wheua.
– Ki te kore te mamae e memeha i muri i ētahi rā.
Ka tirohia koe e tō tākuta, ā, ki te tika, ka mahia he hihi-X, he whakamātautau rānei hei whakatau i te tino take o tō mamae. Ko ētahi āhuatanga, pērā i te rumatiki rheumatoid (RA) me te rumatiki psoriatic (PsA) , ka hiahiatia pea he rongoā motuhake (hei tauira, `DMARDs`, `Biologics`). Nō reira, he mea nui kia rapu tohutohu hauora i mua i te tātaritanga whaiaro.
Karere Tangohia ki te Kāinga
- Ina pāngia tō waewae e te mamae, tirohia te wāhi tika. (Kei te rekereke, kei waenganui o te kapu, kei ngā māikuku rānei?)
- He tino āwhina te tikanga RICE (okiokinga, hukapapa, pēhitanga, whakaara) mō te nuinga o ngā whara iti.
- Arohaina ō waewae! Kia pai ō hu e tau ana ki ō waewae. Kaua e mau i ngā rekereke teitei me ngā hu piri.
- Mena he nui te mamae, ā, kāore e memeha i roto i ngā rā torutoru, ki te puta rānei ngā tohu pēnei i te pupuhi me te whero , me toro atu ki tō tākuta .
- Mena kei a koe ētahi atu mate hauora, pērā i te mate huka, kia tūpato ki ngā huringa iti rawa o ō waewae.
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