Kua tūtuki koe i tētahi poka, kua hinga rānei ki te rori, kua takahurihuri rānei i a koe e heke ana i te arawhata? I pāngia koe e te mamae nui i karanga ai koe, "Ā..." ā, ka pupuhi tō pona waewae, ka kikorangi? Koinei te mea e mōhiotia ana e tātou katoa ko te 'Pona waewae Whati'. Ahakoa he mea noa, ka taea e ia te arahi ki ngā raruraru roa mena kāore e tiakina tika. Nō reira, kaua e mataku, me kōrero tātou mō ngā mea katoa i roto i ngā kupu māmā.
He aha tonu te tikanga o te whara o te pona waewae?
He whakarāpopototanga noa iho, he kiko pakari kei reira e hono ana i ngā wheua (ngā wheua waewae) i roto i ō tātou pona waewae, ā, e āwhina ana ki te pupuri i te hononga kia pumau. Ka kiia ēnei he hononga . Ina piko tō waewae ki roto, ki waho rānei, ina takahuri rānei, ka taea e ēnei hononga te totoro ki tua atu i ō rātou rohe, ka pakaru rānei i ētahi wā. Koinei te mea e kiia nei e tātou he whara pona waewae.
Whakaarohia he rite ki te here rapa. Ka taea e koe te kukume noa. Engari he aha te mea ka puta mēnā ka tino kaha rawa te kukume? Ka totoro rawa, ka whati rānei. Ka pērā anō te mea ka pā ki ō tātou hononga.
He rite tonu te whāwhā me te whati?
Ae, he mea tēnei e pōhēhē ana te tini tāngata. He rerekē rawa atu ēnei āhuatanga e rua.
Ko te whara o te pona waewae he whara ki ngā hononga. Ko te whati o te pona waewae he whati, he pakaru rānei o te wheua i roto i te pona waewae.
Engari nā te mea he tino ōrite ngā tohu o ngā mea e rua—he mamae nui, he pupuhi, he marō—he uaua ki te kite i te rerekētanga i te tirohanga tuatahi. Koia te mea nui kia kite i te tākuta kia kitea ai te āhua o te mate.
| Tūnga | Hei whakarāpopototanga... | Te wā hei whakaora |
|---|---|---|
| Te whara o te pona waewae | Te totoro, te haehae rānei o ngā hononga e pupuri ana i ngā wheua. | He tere te ora (2-12 wiki). |
| Whati pona waewae | He whati, he whāwhā rānei o te wheua i te pona waewae. | He roa te wā e ora ai (6 wiki, neke atu rānei). |
E toru ngā wāhanga matua o te uluk.
E toru ngā wāhanga matua o te mate (ngā taumata) e wehea ana e ngā tākuta, i runga i te nui o te kino ki ō hononga. He mea nui kia mōhio koe ki tēnei.
| Tau | I pēhea a Bandhani? | Te āhua o ō kare ā-roto |
|---|---|---|
| Tau 1 (Ngawari) | Kāore i tino totoro te here, he iti noa rānei te haehae. | He pupuhi iti kei roto i tōku pona waewae. He mamae paku ina pā atu ahau. |
| Tau 2 (Waenga) | Kua pakaru te here, engari kāore i motu katoa. | He tino pupuhi te waewae, ā, ka nui ake te mamae ina nekehia e au. He ahua uaua ki te hikoi. |
| Tau 3 (Nui rawa) | Kua pakaru rawa te here. | He nui te pupuhi me te mamae. Kāore e taea e au te tuku i tōku waewae ki raro. |
He aha ngā tohu o te pona waewae kua whāwhā?
- Mamae: Ka tino mamae te tinana, ina koa ka whakatakotoria te taumaha ki runga i te waewae.
- E mamae ana ina pāngia: E mamae ana ina pāngia te pona waewae.
- Pupuhi: Kua pupuhi te pona waewae.
- Maru/kikorangi: I ētahi wā ka huri ki te kikorangi, pērā i te rori kua maru.
- Te uaua o te hikoi:Ka uaua, ka kore rānei e taea te hikoi me ō waewae e tau ana ki te whenua.
Ko te mea pai hei mahi i te kāinga ina whara tō waewae: Ko te tikanga PRICE
He tikanga āwhina tuatahi tino nui tēnei ka taea e koe te whai i roto i ngā haora 24-48 tuatahi o te whara o te pona waewae. Ko te tikanga PRICE tēnei. Ki te tika te mahi, ka taea e ia te whakaiti i te mamae me te pupuhi, ā, ka tere ake te whakaora. Me titiro tātou ki te tikanga o ēnei reta e rima PRICE.
| Reta | Te tikanga | Me aha? |
|---|---|---|
| P - Parenga | Te tiaki i te wāhi i whara mai i ngā kino atu anō. | Kati te whakatakoto i te taumaha ki runga i tō waewae. Whakamahia he tokotoko mēnā e tika ana. Ki te tūtohutia e tō tākuta, whakamaua he whitiki tautoko, he mea tautoko rānei. |
| R - Okiokinga | Te okioki i te waewae. | Kati rawa te hikoi, te oma, te pekepeke, me ērā atu. Kaua e whakamahi i ō waewae i ngā wā katoa e taea ana. |
| Ahau - Hukapapa (Hukapapa) | Te pani i te makariri hei whakaiti i te pupuhi me te mamae. | Whakatakotoria ētahi poraka hukapapa ki roto i te pēke kirihou, takaihia ki roto i te tauera angiangi, ka whakanoho ki runga i te pona pupuhi mō te 15-20 meneti. Me mahi tēnei i ia 2-3 hāora. Kaua rawa e whakatakoto tika te hukapapa ki runga i te kiri. |
| C - Kōpeketanga | Te tāpiri i te takai hei whakahaere i te pupuhi. | Āta takaihia he takai rapa ki te pona e pupuhi ana, kia kore ai e tino piri. Kaua e piri rawa kei motu te rere o te toto, ā, ka ngoikore te waewae. |
| E - Teiteitanga | Whakaarahia te waewae hei whakaiti i te pupuhi. | I a koe e noho ana, e takoto ana rānei, tautokohia ō waewae ki ētahi urunga, kia teitei ake i te taumata o tō ngākau. Mā tēnei ka āwhina i te whakaiti i te pupuhi. |
Āhea tātou me tino kite i te tākuta?
Ka ora te nuinga o ngā whara iti mā te tikanga PRICE. Heoi, i ētahi wā, me whai tohutohu hauora.
Ki te kore e taea e koe te hikoi me tō waewae i runga i te whenua, ki te kino haere te mamae me te pupuhi i muri i ngā haora 24-48, ki te whakapae rānei koe he whati tō wheua, me toro atu koe ki te tākuta , me haere rānei ki te Tari Ohotata (ETU) o te hōhipera tata.
Ka tirohia tō waewae e te tākuta, ā, ki te tika, ka tangohia he hihi-X hei whakatau mēnā kua whati, kua whāwhā rānei te wheua. I runga i tēnā, ka tohua e ia te maimoatanga tino tika māu.
He aha atu anō tāu e mahi ana hei rongoā?
- Ngā rongoā whakamamae mamae: Ka tohua pea e tō tākuta ngā rongoā anti-inflammatory kore-steroidal (NSAID), pērā i te ibuprofen, hei whakaiti i te mamae me te pupuhi. Me tango tonu te rongoā kia rite ki tā te tākuta i tohua ai.
- Whakaora Tinana: I muri i te ora o tō whara, ka tūtohu pea tō tākuta kia kite koe i tētahi kaiwhakaora tinana hei āwhina i a koe ki te whakahoki mai i te kaha, te ngāwari, me te taurite o tō pona waewae. He mea nui rawa tēnei mō ngā kaitākaro. Ki te kore koe e mahi tika i ēnei mahi whakakori tinana, ka nui ake te tūponotanga ka whara tō pona waewae i ngā wā kei te heke mai.
- Pokanga: Kāore e hiahiatia he pokanga mō ngā whara o te pona waewae. E tika ana anake mēnā he kino rawa te whara o ngā hononga, he kore pumau tonu te tūnga o ngā hononga, he maimoatanga kē atu rānei kāore i angitu.
Kia pēhea te roa o te wā e ora ai? Me pēhea te ārai i te whara o te waewae?
Ko te roa o te wā e ora ai, e whakawhirinaki ana ki te kaha (te taumata) o tō whara.
- Taumata 1 (Ngawari): Ka taea te ora i roto i te 1-2 wiki.
- Tau 2 (Waenga):E 3-6 wiki pea te roa.
- Tau 3 (Nui rawa): E ono ki te 12 wiki, neke atu rānei, ka ora katoa.
Ko te mea nui ko te hoatu i te wā ki ngā hononga pona kia ora katoa ai, kaua e hoki ohorere ki ngā mahi o ia rā (ina koa ko ngā hākinakina) nā te mea kua memeha haere te mamae.
Hei ārai i te hokinga mai o te whara, me mahi ēnei mea:
- Te whakakori tinana tika: Mahia ngā whakakori tinana kia rite ki ngā tohutohu a tō tākuta, a tō kaiwhakaora tinana rānei. Mā ēnei ka whakapakari i ngā uaua huri noa i tō pona waewae.
- Hu pai: Mauria he hu e tika ana mō tāu mahi, ā, kia pai hoki te tautoko i ō pona waewae.
- Kia tūpato: I a koe e hikoi ana, e oma ana rānei, kia tūpato ki ngā wāhi koretake o te rori, pērā i ngā poka me ngā toka.
- Whakamahana: Whakamahana pai i mua i te mahi i tētahi mahi whakakori tinana, i tētahi hākinakina rānei.
- Okiokinga: Okioki ina ngenge koe. Ka piki ake te mōrearea o ngā aituā i te wā e ngenge ana koe.
Karere Tangohia ki te Kāinga
- Ko te whara o te pona waewae he whara, he pakaru rānei o ngā hononga e hono ana i ngā wheua. He rerekē tēnei i te whati.
- He mea tino nui te whai i te tikanga PRICE (Te Tiaki, Te Okiokinga, Te Hukapapa, Te Kōpeketanga, Te Whakateitei) i roto i ngā haora 24-48 tuatahi o te whara.
- Mena he tino kino te mamae, kāore e taea te tuku i tō waewae ki raro, ā, ka piki haere tonu te pupuhi me te mamae, me toro atu koe ki te tākuta .
- Hoatu he wā ki ngā hononga kia ora katoa. Kaua e hoki anō ki ngā mahi o ia rā ina memeha haere te mamae.
- I muri i te whakaoranga, mā te mahi i ngā korikori tinana hei whakapakari i ngā uaua huri noa i te pona waewae ka āwhina i te ārai i ngā whara o muri mai.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment