I takahurihuri ohorere tō waewae i a koe e takaro ana? I takahia rānei e koe tētahi kōhatu iti i te huarahi, ā, i whara tō pona waewae? I pā rānei koe ki tētahi mea, ā, ka kikorangi tō ringa, tō waewae rānei, ka pupuhi, ka mamae kino? I ngā wā pēnei, he tokomaha o tātou kua rongo, kua whakamahi pea rānei i te tikanga RICE. Heoi, he tokomaha kāore i te mōhio me pēhea te mahi, he aha tana mahi, me te pai rānei mō ngā whara katoa. Nō reira, i tēnei rā, me kōrero tātou mō te tikanga RICE, me pēhea te mahi tika, me ngā kitenga hou kua kitea mōna.
He aha te tikanga RICE?
He tikanga a RICE kua mōhiotia e tātou mō ngā tau maha, inā koa hei awhina tuatahi mō ngā whara kiko ngohengohe pēnei i ō tātou uaua, uaua, me ngā hononga . Ko ngā reta e whā a RICE e tohu ana i ngā mahi māmā e whā.
- R - Okiokinga
- Ahau - Hukapapa
- C - Kōpeketanga
- E - Teiteitanga
Mā te whai i ēnei mahi, ka taea e koe te whakaiti tere i te mamae nui, te pupuhi, me te mumura e puta ana i muri i te whara. He maha ngā tākuta e kī ana kia whai i tēnei tikanga i muri tonu i te whara, kia tae rā anō koe ki te hōhipera, kia tīmata rānei te maimoatanga. He tino āwhina tēnei ina he pupuhi nui, he toto rānei.
Ko tēnei tikanga te mea e whakamahia ana mō ngā whara ohorere pērā i te whāwhā, te totoro, me te whara . He maha ngā wā ka puta ēnei whara i te wā hākinakina. Ka whakamahia hoki mō ngā whara roa pērā i te tendinitis, e puta mai ana i te nekehanga auau. I ētahi wā, ahakoa he whati, ka taea e tēnei tikanga te āwhina i te whakaiti i te mamae me te pupuhi kia kite rā anō koe i te tākuta nā te mea kua pakaru ngā kiko ngohengohe e karapoti ana.
Kia mārama tātou ki ngā kaupae e whā o te tikanga RICE.
Āe, kia kite tātou he aha te tikanga o tēnei Okiokinga, Hukapapa, Kōpeketanga, Whakateiteitanga, me pēhea te mahi tika.
| Hipanga | He aha te mea hei mahi, ā, he aha ai? (He aha te mea hei mahi, ā, he aha ai?) |
|---|---|
| R - Okiokinga | He tino māmā tēnei. Te okioki i te ringa, i te waewae rānei kua whara. Ko te tikanga o tēnā ko te whakamutu i te whakamahi hei hikoi, hei hiki taumaha, hei oma, hei peke rānei. He aha ai? He mīharo ō tātou tinana. Ina whara tātou, ka tīmata te mahi a tō tātou pūnaha ārai mate ki te tuku i ngā rauemi e hiahiatia ana hei whakaora. Ki te pēhi tonu tātou i te wāhi kua whara, ka aukatia taua tukanga whakaora. Mā te okioki ka taea e ngā kiko te hanga anō me te kore e puta he kino hou. |
| Ahau - Hukapapa (Hukapapa) | Ina kī tātou he hukapapa, ko te tikanga he momo rongoā kiri. Ka taea e koe te whakatakoto i ētahi poraka hukapapa ki roto i te putea kirihou, ka takai ki roto i tētahi kakahu, ka whakatakoto ki te wāhi whara. Ka taea rānei e koe te rumaki i te waewae whara ki roto i tētahi peihana wai hukapapa. Ka whakawhāitihia ngā uaua toto e te makariri. Ka whakaitihia te rere o te toto ki te wāhi. Waihoki, ka whakangoikorehia te wāhi e te makariri, ka tino whakaitihia te mamae . Engari kia mahara, kaua e whakatakoto tika te hukapapa ki runga i te kiri, nā te mea ka wera. Me takai tonu ki roto i tētahi kakahu. Kāore e pai te pupuri mō te wā roa. Ko te huarahi pai ko te waiho mō te 10-15 meneti, okioki mō te haora, e rua rānei, kātahi ka whakakakahu anō. |
| C - Kōpeketanga | Ko te tikanga o tēnei ko te takai i te wāhi whara ki te takai kakahu, ki te takai kiripiri rānei ka taea te hoko mai i te whare rongoā. Ka mahia tēnei mā te pēhi mārie i te wāhi me te whakahaere i te pupuhi nui (edema). Ko te pupuhi he wāhanga o te tukanga whakaora, engari i ētahi wā ka uaua te tirotiro a te tākuta i te patunga nā te pupuhi nui. Ka āwhina hoki tēnei ki te whakahaere i te toto mai i te patunga. Engari kaua e takai rawa . Mā te mahi pera ka aukati i te rere o te toto, ka ngoikore, ka kikorangi rānei te wāhi. Mena kei roto ō maihao i tēnei tūranga, tirohia mēnā ka huri te tae, ka ngoikore rānei. Mena ka tupu tēnei, wetekina te takai. |
| E - Teiteitanga | Ko te tikanga o tēnei me hiki ake te ringa, te waewae rānei kua whara, ki runga ake i te taumata o tō ngākau, ki te taea.Hei pupuri. Hei tauira, ki te whara tō waewae, takoto, ka whakatakoto kia rua, kia toru rānei ngā urunga ki raro i tō waewae. Mā tēnei ka āwhina i te whakaroa i te rere o te toto ki te wāhi whara nā te kaha o te kaha. Mā tēnei ka āwhina i te whakahaere i te toto, ā, ka tangohia e te pūnaha lymphatic te wai, ka whakaiti i te pupuhi. Kāore pea tēnei e tino āwhina mēnā kāore i te nui te pupuhi, engari ka tino āwhina mēnā he nui te pupuhi me te mamae. |
He painga, he ngoikoretanga hoki tō te tikanga RICE?
Āe. He mea tēnei kāore i te mōhiotia e te tini o tātou. He tino pai te tikanga RICE mō te whakahaere i te mamae, te pupuhi, me te toto i muri tonu i te whara. Ka whakaora wawe mai i a tātou. Ka āwhina hoki ki te whakaiti i te pupuhi kia māmā ake ai te tirotiro a te tākuta i te patunga.
Heoi, e kī ana ngā rangahau hou mā te whakamahi nui rawa me te roa o te wā ka whakaroa i te tukanga whakaora taiao o te patunga.
Kia maumahara, ina pāngia koe e te whara, ko te pupuhi me te whero (mumura) he tohu kei te tīmata te ora o tō tinana. Nō reira, ki te whakamutua tēnei tukanga mā te pania o te huka me te pēhi, ka whakaroa te tukanga whakaora. Koia te take e tuku tohutohu hou ana ngā tākuta mō te whakamahi i te tikanga RICE.
He aha ngā tohutohu hou mō te tikanga RICE?
Ināianei kei te kī mai ngā tākuta kia whakamahia te tikanga RICE, engari me ētahi whakarerekētanga iti.
- Okiokinga: He mea nui te okiokinga i muri i te whara. Engari ehara i te mea pai te noho ki te moenga mō ngā rā . Kaua e pēhi i te wāhi mō ngā rā tuatahi, e rua rānei. Kātahi ka nekehia mārire kia kore rawa e mamae. Ki te pāngia koe e te mamae, kati. Mā ngā nekehanga iti ka piki ake te rere o te toto, ka tere ake te whakaora.
- Hukapapa: Whakamahia te hukapapa, engari ka tino whai hua i roto i ngā haora 6-8 tuatahi o te whara . Ka āwhina i te whakaiti i te mamae me te whakahaere i te toto. Ki te whakamahi tonu i te hukapapa i muri i tera ka ārai i te tukanga whakaora. Kia mahara, kaua e whakamahi mō te neke atu i te 10-20 meneti i te wā kotahi .
- Te pēhi: Kāore he taunakitanga pūtaiao e whakaatu ana he tino pai te takai i tētahi patunga iti. Engari kāore hoki e mamae. Mena he nui te pupuhi me te toto, ka āwhina tēnei ki te whakahaere . Kia mahara, kaua e takai rawa.
- Te Whakateitei: He rite tēnei ki ētahi atu. Kāore e mamae, ā, tera pea ka āwhina. Ka āwhina ki te whakaiti i te pupuhi me te mamae e puta mai ana i te whāwhā.
Nā tēnei, kei te whakamahi ētahi tākuta i ngā kupu pēnei i te MICE (Motion, Ice, Compression, Elevation) hei utu mō te RICE, arā, he mea nui kia neke haere noa iho, kaua e okioki rawa.
Āhea tātou me tino kite i te tākuta?
Ki te kore te mamae me te pupuhi e memeha i muri i te kotahi, e rua rānei rā o te whakamahi i te tikanga RICE i te kāinga, ki te piki haere rānei, me toro atu ki tō tākuta . Waihoki, ki te whai koe i ēnei tohu e whai ake nei, me toro atu ki te tākuta tonu, me haere rānei ki te Tari Ohotata (ETU) o te hōhipera tata .
| Ngā Tohu Whakatūpato | |
|---|---|
| 🚨 | Mena he mamae e kore e taea te manawanui . |
| 🚨 | Ki te kore e taea e koe te neke i te ringa/waewae kua whara, te tū rānei me te taumaha kei runga . |
| 🚨 | Mena te āhua kua totoro, kua hē rānei te āhua o te wāhi i whara (tērā pea he whati). |
| 🚨 | Mena he whero te wāhi, ā, he wera hoki te āhua , me te pupuhi nui (he tohu pea tēnei nō te mate pāwera). |
| 🚨 | Mena ka ngoikore te wāhi i whara, ka ngaro te rongo, ka rite rānei ki te omaoma haere ngā pōpokorua (tērā pea kua pakaru tetahi io). |
He huarahi kē atu hei whakakapi i te tikanga RICE?
Āe, i ngā wā tata nei, kua whakaarohia ngā tikanga hou mō te whakaora roa, inā koa kua pahure te wā tino kino o te whara (ngā haora 72 tuatahi). E rua o ēnei ko te MĪTI me te RANGIMĀRIE ME TE AROHA.
Tikanga MĪTI
Ko te pānui tēnei:
- M - Nekehanga: Te neke i te hononga kia kore ai he mamae.
- E - Whakakorikori Tinana: I a koe e ora ana, me mahi ngā whakakorikori tinana hei whakapakari i te wāhi, e ai ki ngā tohutohu a te kaiwhakaora tinana.
- A - Whakamamae mamae: Ki te tika, whakamahia ngā rongoā whakamamae mamae hei whakahaere i te mamae me te pupuri i te hauora o te nekehanga. Kōrero ki tō tākuta mō tēnei.
- T - Whakaora: Me whai maimoatanga roa mō te ora katoa.
Tikanga RANGIMĀRIE ME TE AROHA
He roa te āhua o tēnei.
- P - Tiaki: Te tiaki i te patunga i te wā e ora ana (hei tauira, te mau i te whitiki tautoko).
- E - Teitei: Te whakanui hei whakaiti i te pupuhi.
- A - Āta karohia ngā rongoā ārai-mumura: I muri i ngā rā tuatahi, kōrero ki tō tākuta mō te whakamahi i ngā rongoā whakamamae mamae pērā i te acetaminophen hei utu mō ngā rongoā ārai-mumura (pērā i ngā NSAID). Ko te pupuhi he wāhanga o te tukanga whakaora.
- C - Pēhanga: Hei whakahaere i te pupuhi me te toto.
- E - Mātauranga: Te whakarato i te māramatanga ki te tūroro mō tā rātou tukanga whakaora.
- L - Utaina: Tīmata mārire te tāpiri i te taumaha ki te wāhi whara.
- O - Te Hihiri: Kua whakaatuhia e ngā rangahau mā te whakaaro pai mō te whakaoranga ka tere ake tō whakaoranga.
- V - Te whakanui ake i te rere o te toto: I ngā wāhanga whakamutunga o te whakaoranga, me mahi i ngā mahi hei whakanui ake i te rere o te toto.
- E - Whakakorikori Tinana: Whakakorikori tinana hei whakahoki mai i te kaha me te ngāwari.
Karere Tangohia ki te Kāinga
- He tikanga āwhina tuatahi pai te tikanga RICE hei whakaiti i te mamae me te pupuhi i muri tonu i te whara.
- Heoi, ki te whakamahia roa tēnei, ka whakaroa pea te tukanga whakaora ā-taiao o te tinana.
- Whāia te tikanga RICE mō ngā rā tuatahi, ngā rā e rua rānei i muri i te whara, kātahi ka tīmata mārire te neke me te kore mamae .
- Me pani noa te hukapapa mō te 10-20 meneti , engari kaua e pania tika ki te kiri.
- Mena ka puta mai ngā tohu whakatūpato pēnei i te mamae kore e taea te manawanui, te āhua rerekē, te ngoikore rānei o te tinana, me toro atu ki te tākuta tonu .
- I te wā e rongoatia ana tētahi whara, he pai ake te rapu tohutohu hauora. I runga i te āhua o tō whara, ka tohutohu tō tākuta i a koe ki te kōwhiringa maimoatanga e tika ana māu.
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