Kua whakaaro kē koe e hia ngā mea e whakamahia ana e tātou te hononga hope i roto i ō tātou oranga o ia rā? Mai i te hikoi, te piki arawhata, te whakatika ake i te tūru, te noho ki raro, ka āwhina tēnei hononga i a tātou ki ngā mea katoa. I te nuinga o te wā kāore tātou e mōhio ki tōna uara, engari i te wā e pāngia ana e te mamae iti o tō tātou hope ka mōhio tātou ki tōna uara. Nō reira, i tēnei rā, me kōrero tātou mō tēnei hononga tino nui o tō tātou tinana, te hononga hope.
He aha tēnei hononga hope?
Ki te kī māmā noa iho, ko te hononga hope te hononga e hono ai tō wheua huha ki tō hope. Ko tētahi o ngā hononga nui rawa atu, kaha rawa atu hoki o tō tātou tinana. He rite tōna āhua ki te pōro e uru ana ki roto i te kapu. I roto i te rongoā, e kiia ana e tātou he "hononga pōro-me-te-waewae." Mā tēnei āhua motuhake ka taea e tātou te neke i ō tātou waewae ki ngā taha maha. Koinei te hononga e tautoko ana i te taumaha o tō tātou tinana katoa.
He aha ngā mahi matua o te hononga hope?
Ko te mahi matua o te hononga hope he āwhina i te nekehanga. Ko te tikanga o tēnei, ka āwhina tēnei hononga i ngā waewae kia neke whakamua, kia whakamuri, kia taha, kia hurihuri hoki. Ka whakau hoki i te hononga i waenga i ngā wāhanga o runga me raro o te tinana.
Whakaarohia, ka taea e tātou te tū tika me te hikoi i runga i ngā waewae e rua nā te āhua motuhake o te tūnga o ō tātou hononga hope me te hope. He painga nui tēnā ki a tātou i runga i ngā kararehe. Engari nā tēnei, he paku whaiti ake tō tātou hope.
Me pēhea te hanganga o te hononga hope?
Ehara te hononga hope i te wāhi e tūtaki ai ngā wheua e rua. He pūnaha matatini tēnei e hangaia ana e ngā wheua, te kiriuhi, ngā uaua, ngā hononga, ngā uaua me ngā io.
Ngā wheua matua o te hope
Ko te wāhanga poroporo o te wheua huha (femur) me te wāhanga kapu o te hope (acetabulum) te mea e hanga ana i te hononga hope. Ka tino honoa ēnei wāhanga e rua hei hanga i te hononga.
Ngā uaua nui huri noa i te hope
Neke atu i te 15 ngā uaua hei āwhina i te neke me te whakau i te hope. Me titiro tātou ki ētahi o aua uaua. Mā te mōhio ki a rātou ka āwhina i a koe i te wā e whakakorikori tinana ana koe.
| Uaua | Mahi matua |
|---|---|
| Gluteus maximus | Ko te uaua nui rawa atu o te papa. Ka āwhina i a koe ki te ara ake i te tūru, ki te oma, ki te piki pukepuke. Ka āwhina hoki i te pupuri i te taurite o tō tinana. |
| Gluteus medius | Ko te uaua matua e āwhina ana ki te neke i te waewae ki te taha (kia matara atu i te tinana). Ka pupuri i te taurite i te wā e hikoi ana, e oma ana hoki. |
| Gluteus minimus | Ko te uaua gluteus iti rawa. Āwhina ki te whakau i te hope. |
| Psoas matua | He uaua tino nui e rere ana mai i te tuara ki ngā hope. Ka hono, ka whakau hoki i ngā wāhanga o runga me raro o te tinana. Ka āwhina ki te hapai i te waewae. |
| Piriformis | He āwhina ki te hapai me te huri i te waewae. He mea nui kia nekehia te taumaha o te tinana mai i tetahi taha ki tetahi taha i a koe e hikoi ana. |
Ngā io e pā ana ki te hope
Mā ngā io o te hope ka rongo ngā waewae i ngā kare ā-roto, ā, ka whakahaere hoki i te nekehanga. I roto i ēnei, kua rongo pea koe i te io sciatic. Mō ētahi tāngata, ka mamae pea te hope i te pēhanga o tēnei io.
Ngā tohu e tohu ana i te raruraru o te hope
Kei te whakamahia tonutia ō tātou hononga hope, nō reira ka ngāwari ake te pakaru me te whara i te roanga o te wā. Ko te mamae me te pakari o te hope te tohu tuatahi o tētahi raruraru.
He mea nui: Ki te pā mai tētahi o ngā tohu e whai ake nei ki a koe, kaua e warewaretia pērā i te mea he mea noa. He mea tino nui kia rapu tohutohu hauora i te wā e taea ai.
| Me toro atu ki tō tākuta tonu atu, me haere rānei ki te Tari Whawhati Tata (ETU). | |
|---|---|
| 🚨 | Mena he āhua pēpepe te āhua o tō hope. |
| 🚨 | Ki te kore e taea e koe te neke i tō waewae, i tō hope rānei. |
| 🚨 | Ki te kore e taea e koe te tū me tō taumaha i runga i te waewae whara. |
| 🚨 | Mena he mamae e kore e taea te whakamanawanui. |
| 🚨 | Mena ka pupuhi ohorere, ka pupuhi nui rānei te waewae. |
| 🚨 | Mena kei te pāngia koe e te kirika, ā, he whero te kiri i te taha o ō hope. |
Ngā āhuatanga noa e pā ana ki te hononga hope
- Mate rumatiki: Koinei te mate tino noa e pā ana ki te hope. I roto i te wā, ka memeha haere te kiriuhi o te hononga, ā, ka tīmata ngā wheua ki te mirimiri tetahi ki tetahi. Ka puta he mamae nui me te pakari o te hononga. Kei roto i te maimoatanga ngā rongoā whakamamae mamae me te whakaora tinana. I ētahi wā kino, me mahi pea te pokanga whakakapinga hope.
- Te Pūngāwerewere: Ka puta tēnei mate i te pupuhi o te bursa, arā, he pēke iti kī tonu i te wai e āwhina ana i ō tātou hononga kia pai te mahi. Ka rite te rongoā ki te mate rumatiki. He maha ngā wā ka taea te whakaora mā te okioki me te rongoā.
- Te mate pūkahukahu kore toto: He mate kino rawa atu tēnei. Ka puta tēnei ina motu te rere o te toto ki te hononga hope nā te aituā, nā tētahi atu take rānei, ka mate te kiko o taua wāhi. I roto i te wā, ka ngoikore ngā wheua, ka tīmata te whati. Ko te tohu matua ko te piki haere o te mamae o te hope.
Me pēhea te pupuri i te hauora o ngā hononga hope?
Mā ēnei tohutohu koe e āwhina ki te whakaiti i te mōrearea o ngā raruraru hope i a koe e pakeke haere ana, me te noho hauora hoki.
- Kia mau ki te taumaha hauora: Ka nui ake tō taumaha, ka nui ake te pēhanga e pā ana ki tō hononga hope.
- Whakakahangia ō uaua matua: Me mahi ngā mahi whakakori tinana hei whakapakari i ō uaua o te hope me te puku.
- Kōwhiria ngā mahi whakakori tinana kāore e tino pēhi i ō hononga: Engari i ngā mahi whakakori tinana pānga nui e uru ana ki te pekepeke, me mahi ngā mahi whakakori tinana pānga iti pēnei i te kaukau me te eke pahikara.
- Kia tika te tū: Kia tika tō tuara i a koe e noho ana, e tū ana rānei.
- Kaua e noho mō te wā roa: whakatika ka hikoi haere i te iti rawa i te kotahi i te haora.
- Ki te mamae koe: Tāpirihia he hukapapa ki te wāhi ka okioki. Ki te kore e āwhina ngā rongoā kāinga, me toro atu ki tō tākuta. Mā te kite wawe i te raruraru ka ārai i te raru nui ake.
Karere Tangohia ki te Kāinga
- He hononga tino nui te hononga hope mō ā tātou mahi o ia rā pēnei i te hikoi me te tū.
- Kaua e whakaarohia te mamae o te hope he mea noa. He tohu pea tēnei nō tētahi mate hauora.
- Ki te mamae tō tinana, ki te pupuhi, ki te uaua rānei te tū, he āhuatanga ohorere tēnei. Rapua tonutia he awhina hauora.
- Mā te pupuri i te taumaha hauora me te mahi i ngā korikori tinana tika ka ārai i ngā mate maha e pā ana ki ngā hononga hope.
- Mena ka mau tonu te mamae o te hope, me toro atu ki tō tākuta kia whiwhi tohutohu tika ai.
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