Whakaarohia kei te tākaro kirikiti koe me ō hoa. He aha mēnā ka pāngia koe e te mamae nui i te rohe o tō waewae, pērā i te "pāwhiri" i a koe e oma ana mō te ono, he mamae nui rānei i te rohe o tō waewae i te hui hākinakina tari? He tino mamae, kāore e taea e koe te neke atu i tērā. I te nuinga o te wā, koinei te mea kua rongohia e tātou katoa ko te 'mate waewae'. I roto i te rongoā, ka kiia tēnei he Mate waewae, he Uaua Waewae rānei. Ehara i te mea mā ngā kaitākaro anake tēnei, engari ka pā ki te katoa. Nō reira, i tēnei rā, me kōrero tātou mō te aha te mate waewae, he aha ai te take, ā, me aha tātou mēnā ka pā.
He aha te uaua o te takoto kau?
Ko te whara o te uaua o te hope o te waewae (hamstring) he whara ina totoro rawa tetahi, ētahi rānei o ngā uaua o muri o tō waewae, i raro i te turi. Ahakoa e kīia ana tēnei wāhi ko te 'hamstring', e rua ngā uaua tino nui e āwhina ana i a tātou ki te piko me te wetewete i ō tātou waewae, pona waewae, me te turi. He māmā noa iho, he nui te tautoko a ēnei uaua hei tautoko i te taumaha o tō tātou tinana ina hikoi, ina oma, ina peke hoki tātou.
Whakaarohia he rite ki te here rapa. Ina tōia noa, kāore he raru. Engari, he aha te mea ka puta mēnā ka tōia ohoreretia ki tua atu i tōna rohe? Ka taea te haehae, te whati. Pērā anō hoki ō tātou uaua. Mēnā ka mahi ohorere koe i tētahi mea, ā, ka totoro rawa atu, ka pakaru aua muka uaua.
Ka taea e tēnei whara te horapa mai i te whara iti ki te pakaru katoa o te uaua. Ahakoa he whara iti, he whara kino rānei, he mea nui kia tere tonu te toro atu ki te tākuta. Mēnā he tika te tātaritanga me te maimoatanga tika, ka taea e koe te hoki wawe ki ō mahi me ō hākinakina noa.
He aha ngā tohu tino kitea o te mate pāwera?
Ko ngā tohu o te whara o te taurakira ka whakawhirinaki ki te kaha o te whara. Heoi, i te nuinga o te wā, ka pāngia pea koe e tētahi, e ētahi rānei o ēnei tohu. Me titiro tātou ki te ripanga i raro nei kia mārama ai koe.
| Tohu | Whakaahuatanga |
|---|---|
| Mamae ohorere, koi | He mamae nui i te tuarā o te huha i te wā i whara ai. Tērā pea ka rite ki te mea kua whanahia koe e tetahi. |
| Te rongonga i te tangi 'pāwhiri' 'pāpā' rānei | I te wā e whara ana, tera pea ka rongo koe i te haruru e rite ana ki te haehae o te uaua. |
| Pupuhi | Ka tere te pupuhi o te wāhi i whara. |
| Te marō me te kikorangi | I muri i ētahi hāora, i te rā rānei, ka huri te kiri o te wāhi kua pakaru ki te kikorangi, ki te papura rānei, me te āhua maru. |
| Te uaua ki te hikoi | He tino uaua ki te whakatakoto i tō waewae ki raro, ki te tū ki runga i ō māikuku, me te piko i tō pona waewae. Tērā pea me haere koe me te ngoikore. |
| ngoikore o te uaua | Kāore e taea e au te whakakorikori i ngā uaua o ōku waewae. E ahua ana tōku waewae kāore he kaha. |
He maha ngā wā, me mutu tonu te mahi a te tangata kua pāngia e tēnei momo whara (te oma, te pekepeke). Ka tino mamae rātou, ā, kāore e taea e rātou te mahi tonu.
He aha i puta ai ēnei huringa makawe? He aha ngā āhuatanga mōrearea?
Ka puta te whāwhā ina neke ohorere koe mai i tētahi wāhi ki tētahi wāhi. Whakaarohia, ina tīmata ohorere koe ki te oma tere, ki te peke ake, ki te huri rānei i te ahunga ohorere, ka pāngia ēnei uaua e te taumahatanga e kore e taea te pupuri.
Ka tino pā tēnei āhuatanga ina tere te kume iho o ngā uaua o te kuao kau mai i te pona i te mea e anga ake ana ō matimati ki runga (ki tō tinana).
Ko wai kei te mōrearea nui ake?
Ahakoa ka pā te materoto ki te katoa, he nui ake te mōrearea mō ētahi tāngata.
- Ngā Kaitākaro: Ko te hunga e takaro ana i ngā hākinakina e hiahia ana ki te whakaterenga ohorere, ki te mutu ohorere, me te hurihanga ohorere o te ahunga, he nui ake te tūponotanga ki te pāngia e tēnei mate e ngā kaitākaro tere, whutupaoro, tēnehi, pētimana, me ngā kaitākaro kirikiti. I ētahi wā ka kiia ko te "waewae tēnehi" nā te mea he maha ake te pānga ki ngā kaitākaro tēnehi.
- Tau: Ko te hunga neke atu i te 40 tau te pakeke ka nui ake te tūponotanga ka pāngia rātou e ēnei momo whara i te wā e mahi ana i ngā mahi ā-tinana.
- Te kore whakapakari tinana: Ko tētahi o ngā take nui ko te kore e whakamahana tika, me te kore e totoro i te tinana i mua i tētahi mahi whakakori tinana.
- Ngā whara o mua: Ko te tangata kua whara tōna waewae, kua whara rānei i mua, he nui ake te tūponotanga ka whara anō ia.
- Momo uaua: He poto, he piripono rānei ngā uaua o te hope o ētahi tāngata. He nui ake hoki te mōrearea mō rātou.
- Ira Tangata: Kua whakaatuhia e ētahi rangahau he nui ake te tūponotanga ka pāngia ngā tāne e tēnei mate.
Ngā raruraru ka puta mai mēnā ka kore e arohia te hernia
Ahakoa he mate ka taea te rongoā i te nuinga o te wā, ka puta pea ētahi raruraru mēnā kāore e rongoatia tika, e kore rānei e arohia.
- Mamae mau tonu: Te mamae e mau tonu ana ahakoa kua ora te whara.
- Whara Anō: Ki te tīmata anō koe i ngā mahi i mua i te tino ora, tērā pea ka whara anō te wāhi kotahi.
- Kiko mātā: I te wa e ora ana te uaua, ka puta he kiko mātā, ka taea ai te whakaiti i te ngāwari o te uaua.
- Te Thrombosis Utauta Hōhonu (DVT): He mate kino tēnei. Kua kitea e ētahi rangahau tata ki te 10% o te hunga e whakaatu ana i ngā tohu o te thromboembolism he toto toto kei roto i ngā uaua e kiia nei ko te DVT. He āhuatanga ohorere tēnei e morearea ana ki te ora, nō reira he mea nui kia toro atu ki te tākuta mēnā ka pāngia koe e te mamae o te waewae, e te pupuhi rānei.
- Te Mate Wāhanga: He mate onge hoki tēnei engari he mate kino. I roto i tēnei mate, ka nui rawa te pikinga o te pēhanga huri noa i ngā uaua, ā, ka motuhia te rere o te toto.
Me pēhea te tātaritanga a te tākuta i tēnei mate?
Ina haere koe ki te tākuta, ka pātai tuatahi ia i ētahi pātai ki a koe. He tino āwhina te whakaahua taipitopito i te āhua o te whara, ngā mea i pā ki a koe i taua wā, me te āhua o te mamae. Kātahi ka tirohia tō waewae e te tākuta. Ka tirohia e ia te pupuhi, te maru, me te wāhi tika o te mamae.
I te nuinga o te wā, ka taea e tēnei whakamātautau te tautuhi i te mate. Heoi, ki te whakapaehia he mate kino ake (pēnei i te pakaru o te uaua Achilles, te DVT rānei), ka tukuna pea koe e tō tākuta mō ētahi atu whakamātautau.
- Matawai Ultrasound: He mea tino nui tēnei hei tirotiro i ngā toto totoka huri noa i ngā uaua o te hope.
- Matawai MRI: Mā tēnei whakamātautau ka kitea te kaha o te haehae uaua, me te kite mēnā kua pakaru katoa.
Me aha koe kia tere ai te whakaora i te wheua whati?
Tērā tētahi tikanga tino rongonui, ā, he mea nui hoki e whaihia ana e mātou ina rongoāhia ana te pona waewae kua whāwhā. Ko te tikanga RICE tēnei. Ka mahia tēnei i roto i ngā haora 24-48 tuatahi o te whara, ka tere ake te tukanga whakaora, ka whakahaere hoki i te mamae me te pupuhi.
Kia kite tātou he aha tēnei RAIHI.
| Reta RICE | Te tikanga me te aha hei mahi |
|---|---|
| R - Okiokinga | Kati tonu tāu mahi. Whakangāwaritia tō waewae. Kaua e hikoi, e oma, me ērā atu. He mea nui tēnei hei ārai i te kino atu o te uaua. |
| I - Hukapapa (Hukapapa rewa) | Tāpirihia te huka ki te wāhi mamae, pupuhi hoki. Kaua e waiho kia neke atu i te 20 meneti i ia wā. Me mahi i tēnei i ia rua hāora. Kaua rawa e tāpiri tika te huka ki te kiri. Takaia ki te kakahu ma, ki te tauera rānei. |
| C - Kōpeketanga | Hei whakahaere i te pupuhi, takaihia te wāhi whara ki te takai rapa/takai kiripiri. Kaua e takai rawa kia piri rawa kei motu te rere o te toto. Wetekina te takai i a koe e moe ana. |
| E - Teiteitanga | Kia teitei ake tō waewae whara i runga ake i tō ngākau i ngā wā katoa e taea ana. Kia teitei ake tō waewae i a koe e takoto ana me ētahi urunga. Mā tēnei ka āwhina i te whakaiti i te pupuhi. |
Ahakoa ka taea e koe te mahi i tēnei tikanga RICE i te kāinga,He mea pai tonu te toro atu ki te tākuta me te rapu tohutohu.
Hei tāpiri, ka tūtohu pea tō tākuta i ngā maimoatanga pēnei i:
- Ngā rongoā whakamamae: He rongoā hei whakahaere i te mamae me te pupuhi.
- Whakaora tinana: Ngā mahi whakakori tinana motuhake hei whakapakari i ngā uaua me te whakapai ake i te ngāwari.
- He mea ngohengohe te maka, he pūtu rānei: Kaua e nekeneke te waewae, ina koa mēnā he kino rawa te whara.
Ngā mea kāore e tika ana kia mahia i te wā whakaora
- Te whakamahana i te patunga: Mā te whakamahana i te patunga i ngā rā tuatahi ka piki ake te pupuhi me te toto.
- Te inu waipiro: Ka whakaroa te waipiro i te tukanga whakaora.
- Mirimiri: Mā te mirimiri i ngā rā tōmua o te whara ka kino rawa atu te āhua.
- Te hikoi, te whakakori tinana rānei: He mea nui te okiokinga katoa.
Kia pēhea te roa o te wā e ora ai?
Kāore he rā tika mō tēnei. Ko te roa o te whakaoranga e whakawhirinaki ana ki te kaha o tō whara.
- Te whāwhā iti (Taumata 1): Ka taea te ora i roto i te 1-3 wiki.
- Haehae ngawari (Taumata 2): E 4-8 wiki pea, neke atu rānei.
- Te haehae katoa (Taumata 3): Tērā pea ka roa te wā, e 3-6 marama, neke atu rānei. Tērā pea me pokanga.
Ko te mea nui ko te manawanui kia ora rawa koe. Ki te hoki ohorere koe ki te oma me te pekepeke i te huarahi tawhito nā te mea kua memeha te mamae, tera pea ka whara anō te wāhi kotahi, ā, ka roa pea te wā e ora ai. Nō reira, me toro atu koe ki tō tākuta, ki tō kaiwhakaora tinana rānei, ā, me tīmata mārire anō i ō mahi.
Āhea koe me tino kite i te tākuta?
Mena kei a koe ēnei tohu e whai ake nei, me toro atu ki te tākuta i taua wā tonu. Mena e tika ana, haere ki te Tari Whawhati Tata (ETU) o te hōhipera tata.
- Ki te kore e taea e koe te tū me ō waewae ki runga i te whenua me te pikau i te taumaha.
- Ki te kore e taea e koe te piko, te whakatika rānei i tō waewae, i tō pona, i tō waewae rānei.
- Mena he mamae e kore e taea te whakamanawanui i roto i te rohe o te huha.
- Mena ka kite koe i te pupuhi nui rawa atu i te waewae o raro, te waewae, te pona rānei.
Me pēhea tātou e ārai ai i ngā pakanga ā muri ake nei?
"He pai ake te ārai i te rongoā," te kī a rātou. Nō reira, mā te whai i ēnei tohutohu, ka taea e koe te whakaiti i tō tupono ki te pāngia e ēnei mate.
- Whakamahana i mua i te whakakori tinana: I mua i te mahi i tētahi hākinakina, whakakori tinana rānei, whakamahanahia tō tinana mā te hikoi, te oma māmā rānei mō te 5-10 meneti.
- Totoro: Totorohia ngā kuao kau, inā koa i ngā kuao kau.
- Whakanuia mārire te kaha: Engari kaua e huri ohorere ki ngā mahi uaua, engari me whakanui mārire te kaha o ngā mahi kia taea e tō tinana te whakahaere.
- Kaua e whakakorikori tinana i te mamae: Ki te mamae ō uaua, kaua e warewaretia, kaua hoki e whakakorikori tinana. Whakarongo ki tō tinana. Okioki.
- Okiokinga me te Whakaora: Hoatu he wā ki tō tinana kia nui ai te wā hei whakaora i waenga i ngā wā whakangungu.
- Mauria ngā hu e tika ana: Mauria ngā hu e tika ana mō te hākinakina, mō te mahi rānei e mahia ana e koe, ā, e tautoko pai ana hoki i ō waewae.
- Whakakahangia ngā uaua: Mā te mahi i ngā mahi whakakori tinana e whakapakari ana i ngā uaua o te hope (pērā i te calf raises) ka whakaiti i te tūponotanga o te whara.
He whara noa te whāwhā e pā ana ki te tangata katoa, ahakoa he kaitākaro, he tangata rānei i roto i te ao o ia rā. Engari ki te mōhio koe ki tēnei, whai i te tikanga RICE i te wā tonu ka puta te whara, ka rapu tohutohu hauora, ka taea e koe te ora wawe me te hoki ki tō oranga o ia rā.
Karere Tangohia ki te Kāinga
- Ko te whāwhā o te kuao kau he whara noa e puta mai ana i te totoro nui rawa, i te haehae rānei o ngā uaua o te kuao kau.
- Tērā pea ka pā mai te mamae, te pupuhi, me te uaua ki te hikoi i muri tonu i te whara.
- He mea tino nui te whai i te tikanga RICE (Rest, Ice, Compression, Elevation) hei āwhina tuatahi.
- Mena ka pāngia koe e te mamae nui, te pupuhi nui, te uaua rānei ki te hikoi, me toro atu ki te tākuta i taua wā tonu.
- Mā te tīmata anō i ngā mahi i mua i te tino ora ake ka nui ake te mōrearea o te hokinga mai o te whara.
- Mā te whakamahana me te totoro i ngā uaua i mua i te whakakori tinana ka ārai i ēnei whara.
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