Kua whara katoa ō tātou pona waewae, kua toia te uaua, kua whara rānei ō tātou waewae i te iti rawa i te kotahi wā i roto i ō tātou oranga, tika? Ka taea ēnei mea te tupu i a tātou e tākaro kirikiti ana, e heke ana i ngā arawhata, e hikoi noa ana rānei i te tiriti. He tikanga āwhina tuatahi tino māmā a RICE e whakamahia ana e te tini o te tangata hei whakaiti tere i te mamae me te pupuhi e pā ana ki a koe i ngā wā penei, ā, e taunakihia ana hoki e ngā tākuta. Kia kite tātou me pēhea te mahi tika, me ngā meka hou e hiahia ana koe ki te mōhio mōna?
He aha rawa te tikanga RICE?
He whakarāpopototanga noa iho, ko te RICE he huinga o ngā mahi e whā hei whakaora wawe i ngā whara o ngā kiko ngohengohe pērā i ō tātou uaua, ngā uaua me ngā hononga. He kupu whakarāpopoto tēnei i hangaia mā te whakakotahi i ngā reta tuatahi o ngā kupu Ingarihi e whā.
Ko te tikanga, ka whakamahia tēnei tikanga mō ngā whara pēnei i ēnei:
- Ngā whāwhā: He totoro ki te hononga i roto i te hononga.
- Ngā taumahatanga: He uaua, he uaua rānei kua kumea.
- Ngā marō: Ngā marō i puta mai i te pānga ki tētahi mea.
He maha ngā wā he whara e pā ana ki ngā hākinakina ēnei. Ka taea hoki te whakamahi mō ngā whara e pā ana ki te taumahatanga auau, arā, ngā whara e puta mai ana i te nekehanga auau. I ētahi wā, ahakoa he whara nui pēnei i te whati, ka taea e te tikanga RICE te āwhina ki te whakahaere i te mamae me te pupuhi kia tae rā anō ki te wā e wātea mai ai te awhina hauora.
He aha te tikanga o ngā reta e whā o te RICE?
Āe, kia titiro tātou ki ngā kaupae e whā kua tuhia ki roto i ēnei reta e whā RICE.
| Reta me te tikanga | He māmā noa iho te mea e tika ana kia mahia e koe. |
|---|---|
| R - Okiokinga | Whakaotia te ringa, te waewae rānei kua whara. Kaua e whakatakoto i tetahi taumaha ki runga i te wāhi e nekeneke ana. |
| Ahau - Hukapapa (Hukapapa) | Tāpirihia he huka ki te wāhi whara. Ka taea e koe te whakamahi i ngā poraka hukapapa, i tētahi kete hukapapa rānei mō tēnei. |
| C - Te pēhanga (te pēhanga) | Hei whakahaere i te pupuhi, takaihia mārire te patunga ki tētahi mea pēnei i te takai crepe. |
| E - Teiteitanga | Kia teitei rawa te ringa, te waewae rānei kua whara i runga ake i te ngākau. Ka taea tēnei mā te whakatakoto urunga ki runga. |
Kia tirohia ēnei kaupae me ētahi atu taipitopito.
- Okiokinga: He urupare ā-taiao te okiokinga o te tinana ina whara tātou. Koinei te wā ka whai wāhi te tinana ki te tīmata i te tukanga whakaora. Ki te tāpirihia anō te taumaha ki te waewae whara, ka whakaroa te tukanga whakaora, ā, ka kino ake pea te whara. Nō reira, he mea nui kia okioki mō ngā rā tuatahi e rua, e toru rānei .
- Hukapapa: Ka kiia tēnei ko te "cryotherapy". Mā te paninga hukapapa ka whakawhāiti ngā oko toto i te wāhi, ka whakaiti i te rere o te toto. Ka whakaitihia te pupuhi me te mamae. Engari kaua rawa e pania te hukapapa ki te kiri . Takaia ki te kakahu angiangi. Waiho kia 10-15 meneti i ia wā, ā, me mahi anō i ia rua hāora.
- Pēhanga: Ka whakamahia he takai pēhanga mō tēnei. Ka pēhia mārire te patunga hei whakahaere i te pupuhi (edema). Kaua e takai pūmau te takai. Ka taea e tēnei te aukati i te rere o te toto, ā, ka ngoikore. Ki te tīmata te ahua kikorangi, te ngoikore rānei o ō maihao, wetekina te takai.
- Teitei: Kia teitei ake tō waewae, tō ringa rānei kua whara ki runga i ngā urunga e rua, e toru rānei, kia teitei ake i te taumata o tō ngākau . Mā tēnei ka āwhina i te whakaiti i te nui o te toto e rere ana ki te wāhi whara nā te kaha o te taumaha. Mā tēnei ka āwhina i te whakaiti i te pupuhi me te mamae ka pā ki a koe.
He tino pai te tikanga RICE? He aha ngā whakaaro hou?
Ahakoa kua whakamahia e mātou te tikanga RICE mō ngā tau, he rerekē ngā whakaaro mōna i ēnei rā tata nei. E kī ana ētahi tākuta he wāhanga o te tukanga whakaora ā-taiao o te tinana te mumura ina whara koe. E whakapono ana rātou mā te whakahaere i tēnei pupuhi mā te hukapapa me ngā takai ka taea te whakaroa i te tukanga whakaora.
Nō reira, e taunaki ana ngā tākuta i ēnei rā i te tikanga RICE me ētahi āhuatanga. Arā, me whakamahi e koe, engari kia mōhio ki ōna herenga.
Ngā mea hou hei maumahara:
- Okiokinga:Ehara i te mea pai te okioki rawa mō ngā rā. Me okioki koe mō ngā rā tuatahi e rua, kātahi ka tīmata āta neke te wāhi whara kia kore ra ano koe e mamae .
- Hukapapa: He pai ake te pania o te hukapapa i roto i ngā haora tuatahi e 8 o te whara . Ka āwhina i te whakahaere i te mamae me te toto mēnā he whara. Heoi, mā te whakamahi roa i te hukapapa ka whakararu i te tukanga whakaora.
- Te pēhi: Kāore e hiahiatia he takai mō tētahi patunga iti, engari ki te nui te pupuhi, te toto rānei , ka taea e ia te āwhina ki te whakahaere.
- Teitei: Kāore e mamae. Mena he nui te pupuhi, ka āwhina i te whakaiti.
Koia te take e kī ana ētahi tākuta he tikanga hou ake pērā i te MICE (Motion, Ice, Compression, Elevation) hei utu mō te RICE. E kī ana rātou katoa he āwhina te nekehanga whakahaere i te whakaora, kaua ki te okiokinga katoa.
Āhea tātou me tino kite i te tākuta?
Ahakoa ka taea e koe te tuku awhina tuatahi ki te kāinga mā te whakamahi i te tikanga RICE, i ētahi wā, me rapu tohutohu hauora koe, nā te mea he kino rawa atu pea te whara o roto i tōna āhua i tōna āhua o waho.
| Ki te pā mai ēnei tohu ki a koe, me toro atu ki te tākuta tonu! | |
|---|---|
| Mamae nui | He tino kaha te mamae, ā, kāore e taea e ngā rongoā whakamamae noa te whakahaere. |
| He uaua ki te neke/whakapiki i te taumaha | Ki te kore e taea e koe te whakatakoto i te taumaha ki runga i te waewae whara, ki te kore rānei e taea e koe te neke i tō ringa. |
| Hurihanga āhua | Mena te āhua nei he wheua e puta mai ana i te wāhi i whara, he āhua rerekē rānei. |
| Te pupuhi nui me te whero | Mena he nui rawa te pupuhi o te wāhi huri noa i te patunga, he whero, ā, he wera hoki ina pā atu. |
| Ngā tohu mate io | Te ngenge, te mākūkū, te ngaro rānei o te rongo i te wāhi whara, i raro rānei i te wāhi i whara ai. |
Ki te pā mai ēnei tohu ki a koe, kaua e noho ki te kāinga, engari me toro atu ki te tākuta, me haere rānei ki te Wāhanga Maimoatanga Ohotata (ETU) o te hōhipera tata.
He huarahi kē atu hei whakakapi i te tikanga RICE? (MĪTI me te RONGOĀ me te AROHA)
Āe. I muri i ngā haora 72 tuatahi o te whara, he maha ngā tikanga e taunakihia ana hei āwhina i te tukanga whakaora, ehara i te RICE. Ko ētahi o ngā tikanga matua ko te MĪTI me te PEACE & LOVE.
Tikanga MĪTI
- M - Nekehanga: Mā ngā nekehanga mārie ka tere ake te rere o te toto ki te wāhi whara, ka tere ake hoki te whakaora.
- E - Whakakorikori Tinana: I raro i te arataki a te kaiwhakaora tinana, ka mahia ngā whakakorikori tinana motuhake hei whakapakari i te wāhi whara.
- A - Ngā rongoā whakamamae mamae: Te whakamahi i ngā rongoā whakamamae mamae hei āwhina i te nekehanga hauora, mēnā e tika ana i te wā e ora ana.
- T - Whakaora: Ko ētahi atu maimoatanga roa, pērā i te whakaora tinana, e tika ana mō te whakaoranga katoa.
Tikanga RANGIMĀRIE ME TE AROHA
He tukanga roa tēnei, e rua ngā wāhanga.
TE RANGIMARIE (mō te tiaki tonu):
- P - Tiaki: Te tiaki i te patunga.
- E - Teitei: Te whakanui hei whakaiti i te pupuhi.
- A - Ārai i ngā rongoā ārai-mumura: Ārai i te tango i ngā rongoā pēnei i te "NSAID" kia puta ai te tukanga whakaora taiao.
- C - Te pēhi: Te tāpiri i te takai hei whakahaere i te pupuhi.
- E - Mātauranga: Te mōhio ki tō tūranga i roto i te tukanga whakaora.
AROHA (mō te wā whakaora):
- L - Utaina: Tīmata mārire te tāpiri i te taumaha ki te wāhi whara.
- O - Te Hihiri: Te whakaaro pai mō te whakaoranga.
- V - Te whakanui ake i te rere o te toto ki te patunga mā te whakakorikori tinana.
- E - Whakakorikori Tinana: Whakakorikori tinana hei whakahoki mai i te kaha me te ngāwari.
Karere Tangohia ki te Kāinga
- He tikanga āwhina tuatahi te RICE hei whakaiti tere i te mamae me te pupuhi mēnā ka whara ngā kiko ngohengohe (ngā whāwhati, ngā uaua e mimi ana).
- Ka tino whai hua tēnei tikanga i roto i ngā haora 24-48 tuatahi i muri i te whara.
- Kaua e nui rawa te whakamahi i te hukapapa ina pania ana, ina takai rānei i te takai. Ka taea e tēnei te whakaroa i te tukanga whakaora.
- Mena kei a koe ngā tohu whakatūpato pēnei i te mamae nui, te āhua rerekē, te ngoikore rānei o te tinana, kaua e noho ki te kāinga, kaua hoki e toro atu ki te tākuta.
- Mēnā ka pā mai tētahi whara, he mea pai kia kōrero ki tō tākuta kia tika ai te tautuhi me te mahere maimoatanga.
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