Kua whakamahia e koe ngā tokotoko i muri i te whara o te waewae, i te pokanga rānei? Tērā pea kua whakamahia e tētahi o tō whānau. I te tīmatanga, he ahua uaua, he koretake hoki tēnei, engari ina ako koe ki te whakamahi tika, kāore he aha. He taputapu tino nui ngā tokotoko hei āwhina i a koe ki te hikoi me te tū i a koe e okioki ana i tō waewae, turi, pona rānei kua whara. Kia titiro tātou me pēhea te whakamahi i ēnei tokotoko me te haumaru me te ngāwari.
Āhea koe me whakamahi i ngā tokotoko?
He mea tino noa te whakamahi i ngā tokotoko i muri i te whara o te waewae, i te pokanga rānei. Anei ētahi tauira:
- Ngā whara hākinakina: Mai i ngā whāwhā ki ngā whara turi pērā i te roimata ACL, te roimata meniscus rānei, me whakamahi pea i ngā tokotoko kia ora rā anō.
- Ngā whati: Ina whati te wheua o te waewae, te turi, te pona waewae, te waewae rānei (he whati), me whakamahi tokotoko.
- Ngā mate o te hononga, o te uaua rānei: Ka tūtohu pea tō tākuta i ngā tokotoko mō ngā āhuatanga pēnei i te pakaru o te uaua Achilles, te tendinitis rānei.
- Pokanga: E hiahiatia ana hoki ngā tokotoko i muri i ngā pokanga o raro o te tinana, inā koa ngā pokanga noa pēnei i te pokanga arthroscopic.
E hia te taumaha ka taea e te waewae whara te pikau?
He pātai tino nui tēnei. Ko te nui o te taumaha ka taea e koe te whakaneke ake i tō waewae whara, ka whakawhirinaki ki te āhua o tō whara me te taumata o tō whakaoranga. Mā tō tākuta, mā tō kaiwhakaora tinana rānei koe e hoatu he tohutohu mārama mō tēnei. Ka kiia tēnei ko te "taumaha". Ka whakamahia pea e rātou ēnei kupu:
| Ngā kōrero a te tākuta (Te Kupu Hauora) | Te tikanga māmā |
|---|---|
| Kore-taumaha te whāngai | Kaua e whakatakoto i tetahi taumaha ki runga i te waewae whara. Kaua e piko te waewae ki te whenua i a koe e hikoi ana. |
| Pā atu ki te matimati hei taurite anake | Pā atu ki ngā pito o ō matimati hei pupuri i te taurite. Kaua e utaina he taumaha ki runga. |
| Te taumaha wāhanga (hei tauira, 50%) | Ka taea e koe te pikau i tētahi ōrau motuhake o tō taumaha tinana (hei tauira, 50%) i runga i te waewae whara. Kaua e tāpirihia he taumaha nui atu i tā tō tākuta e kī ana. |
| Te taumaha e taea ana te pupuri | Ka taea e koe te hiki i te taumaha e taea ana e koe, me te kore mamae . Ki te pāngia koe e te mamae, kaua e hiki anō. |
He aha ngā momo tokotoko e wātea ana?
He maha ngā momo tokotoko matua. Ko te momo e kitea whānuitia ana i tō tātou whenua ko te mea e whakatakotoria ana ki raro i te kēkē.
| Momo tokotoko | Whakaahuatanga |
|---|---|
| Ngā tokotoko o raro i te ringa/o te tuara | Koinei ngā momo tino noa . He papa kei runga e uru ana ki raro i te kēkē. He pupuri ringa anō hoki. |
| Ngā tokotoko ringa/tuke | He poto noa iho ēnei. He poroporo kei roto e piri ana ki te ringa, i raro noa iho i te tuke, me te wāhi hei pupuri. |
| Ngā tokotoko taunga wai | Kāore ēnei i te tino kitea. He wāhanga rite ki te pōke kua whakakīia, ka taea te whakanoho ki raro i te ringa. |
Me pēhea te whakahaere i ngā tokotoko kia māmā ake ai te whakamahi, kia haumaru ake ai hoki?
Whakatikatikahia ngā tokotoko kia tino tau ki a koe.
I mua i te whakamahinga o ngā tokotoko, he mea nui kia whakaritea kia rite ki tō teitei.
- Ka taea te whakarite i te teitei o te nuinga o ngā tokotoko. Pātai atu ki tō tākuta, ki tō kaiwhakaora tinana rānei mō te āwhina .
- Mō ngā tokotoko tautoko i raro i te ringa, me noho he āputa e 2-inihi i waenganui i te tihi o te tokotoko me tō kēkē ina tū tika koe.
- Me rite te pupuri ringa ki te taumata o ō hope, me te piko paku o ō tuke.
He mea tino nui: Me tautoko e koe te taumaha o tō tinana mā te pupuri i ō ringaringa ki ngā kakau o te tokotoko. Kaua rawa e okioki ki ō ringaringa i a koe e amo ana i te taumaha. Mā te mahi pēnā ka kino pea ngā io me ngā uaua toto i raro i ō ringaringa. Ka tere ake hoki tō ngenge.
Ngā tohutohu haumaru hei maumahara
- Tirohia mēnā kei te pai te āhua o ngā pito rapa i te raro o te tokotoko, ā, kāore anō kia tawhito.
- I muri i te hikoi ki waho, tirohia mēnā he kōhatu, he paru, he rau rānei e piri ana ki roto i ēnei pupuri rapa. Ka taea e ēnei te paheke, te hinga rānei.
- I roto i tō whare me tō wāhi mahi, tangohia ngā mea ka raru pea i runga i te papa (ngā taura, ngā whāriki).
- Kia mau ki te whakamahi i ngā tokotoko kia tae rā anō ki te wā e kīia ai e tō tākuta. Ahakoa kei te pai ake tō āhua inaianei, mā te whakamutu i aua tokotoko i mua i te paunga o te wā ka taea te whara anō, te kino rānei o te wāhi i pokangahia ai koe.
Me ako tātou ki te tū, ki te noho, me te hikoi mā te whakamahi i ngā tokotoko.
Me pēhea te ara ake i te tūru?
1. Noho ki mua paku i runga i te tūru, ki te kokonga.
2. Whakatataia ngā tokotoko e rua, ka pupuri ki te ringa e anga atu ana ki te waewae whara .
3. Nā, whakatakotoria tetahi ringa ki runga i ngā tokotoko, me tetahi ringa ki runga i te tūru, ka tū mārire, me te whakatakoto i te taumaha ki runga i tō waewae pai .
4. Kia taurite tō tū, whakatakotoria ngā tokotoko e rua ki raro i ō kēkē.
Me pēhea te noho iho i te tūnga?
1. Whakawhirinaki ki te tūru, ka whakawhirinaki anō kia pāngia rā anō e koe ngā kokonga o te tūru ki te tuarā o ō waewae.
2. Whakataurite mā te whakatakoto i te taumaha ki runga i tō waewae pai.
3. Tangohia ngā tokotoko e rua i ō ringaringa, ka pupuri tahi ki te ringa kotahi.
4. Puritia te tūru ki tō ringa kē atu i muri i tō tuara, ka noho ki raro.
Me pēhea te hikoi mā te whakamahi i ngā tokotoko e rua?
1. Tuatahi, tū tika, kia taurite hoki tō āhua.
2. Whakatakotoria ngā tokotoko e rua me te waewae whara ki mua paku i te wā kotahi .
3. Whakatakotoria te taumaha ki runga i ngā kakau o te tokotoko, ka whakatakoto i tō waewae pai ki mua.
4. Kia taurite anō koe, me mahi i te taahiraa e whai ake nei.
Ko te mea tino uaua mō te nuinga o te tangata: te piki me te heke i ngā arawhata
Ko te piki me te heke i ngā arawhata te wāhanga tino uaua. Me tino tupato, me tino tupato hoki koe ki te mahi i tēnei. Ki te taea, me tono āwhina i tētahi. He ture māmā tēnei: "Ki runga me te pai, ki raro me te kino." Arā,Ina piki, ko te waewae pai kei mua, ā, ina heke, ko te waewae kino (whara) kei mua.
Me piki tātou i ngā arawhata.
- Mena he ārai ringa:
1. Puritia te kakau kia mau ki te ringa kotahi.
2. Whakapiria ngā tokotoko e rua ki raro i te kēkē o tera atu.
3. Whakaarahia tō waewae pai ki runga i te tuatahi.
4. Kātahi, whakaarahia te waewae kua whara me ōna tokotoko.
- Mena kāore he āwhina:
1. Hikihia tō waewae pai ki runga i te tuatahi.
2. Kātahi, hikihia ngā tokotoko e rua me te waewae whara.
Me heke tāua i te arawhata.
- Mena he āwhina āu:
1. Puritia te kakau kia mau ki te ringa kotahi.
2. Whakatakotoria ngā tokotoko e rua ki raro i te kēkē o tera.
3. Tuatahi, whakatakotoria te waewae whara me ngā tokotoko ki runga i te kaupae o raro.
4. Kātahi ka haria te waewae pai ki te taumata o raro.
- Mena kāore he āwhina:
1. Tuatahi, whakatakotoria ngā tokotoko e rua ki te kaupae o raro.
2. Kātahi ka whakatakotoria te waewae whara ki raro.
3. Tangohia te waewae pai ki raro ki te pito.
Tikanga kē atu: Ki te mataku koe, ki te kore rānei e pai ki te piki, ki te heke rānei i ngā arawhata, ka taea e koe te mahi i tēnei i a koe e noho ana . Noho ki runga i ngā arawhata, ka whakamahi i ō ringaringa me ō waewae pai ki te piki, ki te heke rānei i ia taahiraa. He tikanga haumaru ake tēnei.
Karere Tangohia ki te Kāinga
- I mua i te whakamahinga o ngā tokotoko, me whakarite kia rite ki tō teitei mā te āwhina a te tākuta, a te kaiwhakaora tinana rānei.
- Me tautoko te taumaha o te tinana e ngā kakau o ngā tokotoko. Kaua rawa e okioki ki ngā tokotoko i a koe e amo ana i te taumaha.
- Neke āta haere, āta hoki ina piki, ina heke rānei i ngā arawhata. Kia maumahara: kia piki te waewae pai ina piki, kia heke te waewae kino ina heke.
- Me waiho tō kāinga me tō wāhi mahi hei wāhi haumaru, kia kore ai he arai e tūtaki ai koe.
- Kaua e mutu te whakamahi i ngā tokotoko kia tūtohutia rā anō e tō tākuta. Ahakoa kei te tere te ora, mā te whai i ngā tohutohu ka āwhina i te ārai i te whara anō.
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