Koinei te take o te mamae o waho o te turi? Me ako tātou mō te Iliotibial Band Syndrome!

He tangata koe e whakakorikori tinana ana i ngā wā katoa, e oma ana, e pekepeke ana rānei? Kei te takaro rānei koe i ngā hākinakina pēnei i te eke pahikara, te kirikiti, te whutupaoro rānei? Ina mahi koe i tēnā, ka rongo koe i te mamae mai i waho o tō turi, o tō hope rānei? Ahakoa he tokomaha e whakaaro ana he mea noa tēnei, he mea ka puta ina nui rawa tō whakakorikori tinana, he tohu pea tēnei o te mate e kiia nei ko te 'Iliotibial Band Syndrome' . Ahakoa he ahua rerekē te ingoa, he mate tino noa tēnei i waenga i te hunga e takaro ana i ngā hākinakina me te whakakorikori tinana. Nō reira, i tēnei rā, me kōrero tātou mō tēnei mea i roto i tētahi huarahi māmā ka taea e koe te mārama.

He aha te tikanga o te iliotibial band syndrome (ITBS)?

Whakaarohia kei a koe tētahi whitiki matotoru, kaha e rere ana mai i te wheua hope ki te turi i te taha waho o tō waewae. I roto i ngā kupu hauora, ka kiia tēnei ko te whitiki iliotibial , ko te whitiki IT rānei. He momo kiko motuhake tēnei. Hei tika ake, he 'uaua' kaha, totoro hoki e hono ana i ō tātou uaua ki ō tātou wheua. Ko tēnei whitiki IT te mea e āwhina ana ki te pupuri i tō waewae kia pumau ina piko koe, ina whakatika, ina oma, ina hikoi rānei.

Nā, he aha te mea ka tupu mēnā ka tino piri rawa tēnei whitiki IT mō tētahi take? Kātahi, i ia wā ka piko koe, ka whakatika rānei i tō waewae, ka tīmata tēnei whitiki piri ki te miri ki te wheua e tata ana ki te turi, ki te wheua rānei e tata ana ki te hope. He rite ki te taura e miri ana ki te toka. Ina miri tonu pēnei, ka mumura , ka whero, ka pupuhi, ka mamae taua wāhi. Koinei te mea e kiia nei e mātou ko te ITBS.

Ko wai te mea tino tūpono ka pāngia e tēnei mate?

Ahakoa ka taea e te tangata te pāngia e tēnei mate, he nui ake te mōrearea o ētahi tāngata. He mea noa tēnei i waenga i te hunga rangatahi, te hunga e whakakori tinana ana i ngā wā katoa, me te hunga e ora kaha ana.

• Ngā kai-oma tawhiti: Kei te mirimiri tonu te whitiki IT ki ngā wheua nā te mea ka piko te turi, ka totoro hoki i ia hikoinga.
• Ngā kaieke pahikara: Kei te noho tonu tēnei mōrearea nā te mea kei te mahi tonu te turi i te ara kotahi i a rātou e eke pahikara ana.
• Ngā kaitākaro whutupaoro, poitūkohu, me te hoki: He nui te pēhanga o ēnei hākinakina ki te tira IT nā te mea ka oma, ka tū, ka huri te ahunga i te wā kotahi.
• Ngā tāngata e hīkoi ana.

Haunga te hunga e tākaro ana i ēnei hākinakina, ka taea hoki e tēnei mate te whanake ngāwari i roto i te hunga he rerekē te tūnga o te tinana.

• Waewae piko.
• Kotahi te waewae he roa ake i tētahi atu.
• He mate rumatiki tō te turi.
• Te hurihanga o te pona, te waewae, te waewae rānei ki roto i a koe e hikoi ana, e oma ana rānei.
• Te ngoikore o ngā uaua o te hope, te papa, te puku rānei. Ina ngoikore ēnei uaua, ka heke te pumau o te waewae, ā, ka nui ake te taumahatanga ka pā ki te whitiki IT.

He aha i tino piripono ai, i tino mamae ai hoki tēnei whitiki hangarau mōhiohio?

E rua ngā wāhanga e wehewehea ai ngā take o te piripono me te mamae o te whitiki IT. Ko tētahi ko ngā take e noho pū ana i roto i tō tātou tinana, ko tētahi ko ngā take e pā ana ki ngā mahi e mahia ana e tātou.

Kei a koe anō ēnei tohu? Me pēhea koe e mōhio ai?

Ko te tohu matua o te ITBS ko te mamae, engari he iti noa ngā rerekētanga o te āhua me te wāhi o tēnei mamae.

• Mamae turi: Koinei te tohu tino kitea, tino kitea hoki. Ka puta te mamae mai i waho o te turi. Ina koa, kei te pito koiwi kei te taha raro o te wheua huha (femur), e tata ana ki te turi (lateral epicondyle). Ka tino pāngia tēnei mamae i te wā e piko ana, e whakatika ana rānei i te waewae, inā koa i te wā e heke ana i ngā arawhata, e heke ana rānei ki raro.
• Mamae hope: Tērā pea ka pāngia ētahi tāngata e te mamae o waho o ō rātou hope, engari kāore he mamae o te turi. Nā te mea ka mirimiri te whitiki IT ki te wheua hope (te 'trochanter nui').
• He tangi pāwhiri, he kare rānei: Ina piko, ina totoro rānei te turi, tera pea ka rangona he tangi "pāwhiri" mai i waho, he kare rānei me te mea kei te peke tetahi mea ki roto.
• Te mahana me te whero: Ki te pā atu koe ki te wāhi mamae, ka kite pea koe he paku mahana ake i ētahi atu wāhi, ā, i ētahi wā he whero ake.

I te tīmatanga, ka rite te mamae ki te werawera, te mamae, te ngau kino rānei, engari i te kino haere o te āhua, ka huri hei mamae koi, pērā i te werohanga a te maripi.

Me pēhea e kitea ai tēnei e koe, e Tākuta?

Ina haere koe ki te tākuta me ēnei tohu, ko te mea tuatahi ka mahia e ia ko te pātai atu ki a koe mō tō hītori hauora. He maha ngā pātai ka pātai atu ia ki a koe, pērā i ngā hākinakina e takarohia ana e koe, me pēhea te whakakori tinana, nōnahea te tīmatanga o te mamae, kei hea te mamae, me te pēhea o te mamae.

Kātahi ka tirotirohia tō tinana. Ka tirohia e te tākuta tō waewae, tō turi, me tō hope. Ina koa,

• Ka pēhi ahau i tōku ringa ki te wāhi e mamae ana.
• Ka piko, ka whakatika hoki tō waewae i ngā koki rerekē hei tirotiro mēnā ka piki haere te mamae.
• Ko ngā tikanga whakamātautau motuhake e kiia nei ko Noble me Ober, e whakamahia ana hei whakaū mēnā he kikī te roopu IT.

I te nuinga o te wā, ka taea te tautuhi i te ITBS i runga i ēnei taipitopito me te whakamātautau tinana. Heoi, i ētahi wā ka tukuna koe e tō tākuta mō ētahi atu whakamātautau mēnā e whakapae ana rātou he take kē atu o tō mamae (pēnei i te kino o te kiriuhi i roto i tō turi).

• Matawai Ultrasound: Ka taea e tēnei te tirotiro i ngā mea pēnei i te matotoru me te pupuhi o te whitiki IT.
• Matawai MRI (Whakaahua Āhua Aukume): Mā tēnei ka āwhina i te 100% ki te whakaū kāore he whara kē atu, nā te mea ka kitea mārama ngā wāhanga katoa o te turi me te hope (ngā wheua, te kiriuhi, ngā hononga).

Āe, he aha ngā maimoatanga mō tēnei?

He mate te ITBS ka taea te rongoā mā te whakamahi i ngā maimoatanga māmā kāore e hiahiatia he pokanga. E rua ngā whāinga matua o te maimoatanga: ko tētahi he whakaiti i te mamae me te mumura o nāianei, ā, ko tētahi he ārai i te hokinga mai o te mate.

Kia pēhea te roa o te wā e ora ai tēnei mate? Me pēhea taku ārai i tōna hokinga mai?

Ki te okioki tika koe, ā, ka tika te maimoatanga (ina koa ko ngā mahi whakakori tinana), ka ora te nuinga o te tangata i roto i ngā wiki e 4 ki te 8. Heoi, ki te haere tonu koe ki te whakakori tinana ahakoa te mamae, ka kino haere te āhua, ā, ka roa ake te wā e ora ai. I ētahi wā, ka arahi pea ki ētahi atu raruraru turi, pērā i te Patellofemoral Pain Syndrome (PFPS) .

Ko te mea nui ko te ārai i tēnei mea kei puta anō i muri i tō oranga. Hei whakatutuki i tēnā, me waiho ēnei mea hei tikanga i roto i tō koiora.

• Whakamahanahia te tinana i mua i te whakakori tinana. Hīkoi mō te 5-10 meneti, ka totoro hoki i te tinana.
• I muri i te whakakori tinana, kia tino whakamatao koe. Hīkoi haere mō te 5 meneti pea, ka mahi i ētahi mahi totoro tinana pai.
• Kaua e whakanuia ohoreretia te tawhiti, te tere rānei o tō whakangungu tinana. Whakanuia mārire, kia 10% pea ia wiki.
• Kia mau ngā hū kounga pai e tau ana ki tō tinana. Ki te oma koe, mauhia he takirua hū oma.
• Kaua e oma i te huarahi kotahi, i te ahunga kotahi, i ia rā, i ia rā.Ka nui ake te taumaha o te waewae kotahi i te oma i runga i te pari. Ki te taea, oma i runga i te whenua papatahi, i runga i te ara oma.
• Me mahi tonu i ngā mahi totoro me te whakapakari tinana kua tohua e tō kaiwhakaora tinana. He mea tino nui kia whakapakarihia ō uaua hope.

Āhea ahau me toro atu ki te tākuta? He aha ngā pātai me pātai atu e au?

Ki te mamae tō turi, tō hope rānei, ā, kāore e memeha i muri i ētahi rā okiokinga, ki te kino haere rānei te mamae, me toro atu ki tō tākuta . Kaua e manawanui ki te mamae.

Ina haere koe ki te tākuta, kaua e wareware ki te pātai i ēnei pātai.

• "E te tākuta, he aha te tino take o tōku āhua?"
• "Me whai ultrasound, MRI rānei ahau?"
• "Ka taea e koe te tūtohu i tētahi kaiwhakaora tinana pai?"
• "Me pokanga ahau?"
• "Āhea ahau ka taea ai te tīmata anō i aku mahi hākinakina o ia rā?"