He mea tino noa te mamae o te kaki mō te tini o tātou, kāore? Ka puta tēnei mamae o te kaki ina mahi roa i mua i te rorohiko, ina titiro rānei ki raro ki tō waea. I ētahi wā ka ara ake koe i te ata, ka rite tō kaki ki te mea kua whāwhā. Engari i mōhio koe ko te tino take o tēnei mamae he uaua motuhake i ia taha o tō kaki? I tēnei rā ka kōrero tātou mō tēnei uaua kāore anō kia rongohia e te tini o te tangata, engari he mea tino nui mō te hauora o tō tātou kaki. Ko te uaua Sternocleidomastoid (SCM) tēnā.
He aha tēnei uaua Sternocleidomastoid (SCM)?
He ahua whakakorikori arero tēnei, kāore? Nō reira, me kī tātou ko te "uaua SCM" hei whakarapopototanga. He māmā noa iho, koinei te uaua nui rawa atu, me te mea nui rawa atu i mua o tō kaki. Kei raro tonu i tō kiri. Ka taea e koe te rongo mā ō maihao i te taha matau me te taha maui o tō kaki. Ki te tahuri tō mahunga ki tetahi taha, ka kite koe i tēnei uaua e pāorooro ana i tērā taha. Mā roto i tēnei uaua ka taea e koe te rongo i te pāorooro i roto i tō kaki.
He takirua tēnei, arā, he uaua e rua ngā wāhanga. Ko te tikanga, kotahi kei te taha matau, kotahi kei te taha maui. Ka tīmata tēnei uaua i te pito o raro o tō kaki, kei te tihi o tō uma. Kātahi ka piki ake i ngā taha o tō kaki, ka mutu ki muri o tō angaanga, i raro noa i ō taringa.
He aha i pērā ai te ingoa rerekē o tēnei?
He tino uaua te ingoa nā te mea e toru ngā wheua e hono ana. Kia māmā noa iho.
1. Sterno: E pā ana tēnei ki tō sternum , te wheua papatahi kei waenganui o tō uma. Ka tīmata tētahi wāhanga o te uaua SCM i konei.
2. Cleido: E pā ana tēnei ki tō wheua clavicle , arā, te wheua i roto i tō wheua clavicle. Ko te wāhanga kē atu o te uaua SCM ka tīmata i waenganui o tō wheua clavicle.
3. Mastoid: E pā ana tēnei ki te pūwero wheua kei te pūtake o tō angaanga, i muri i tō taringa. Ka kiia tēnei ko te tukanga mastoid . Ko te uaua SCM e rere ana i tō kaki ka mutu i tēnei wheua.
I te whakarapopototanga, ka kiia ko Sterno-Cleido-Mastoid nā te mea ka tīmata i te sternum me te clavicle ka mutu i te tukanga mastoid.
He aha te ratonga e tukuna ana e te uaua SCM ki tō tātou tinana?
Ahakoa he iti tēnei uaua, he nui rawa tana mahi. Ko te uaua SCM te kawenga mō te nuinga o ngā nekehanga o tō mahunga me tō kaki.
| Mahi matua | He māmā noa te tukanga... |
|---|---|
| Te nekehanga o te upoko | Ka whakahohehia tēnei uaua ina tahuri tō mahunga ki matau, ki maui rānei, ka piko tō mahunga ki te taha, ka hiki tō kauae ka piko tō mahunga ki muri, ka piko anō tō mahunga ki muri me tō kauae ki runga i tō uma. |
| Te pupuri i te tū tika (Pou) | Mā tēnei ka āwhina i tō kaki kia pumau, kia tika hoki, ahakoa kei te tū mārire koe, kāore hoki e nekeneke. |
| Te āwhina ki te manawa | Ina manawa hōhonu koe, ka āwhina tēnei uaua ki te hiki ake i ngā wheua o te uma (te sternum me te scapula) kia wātea ai te wāhi mō te hau ki roto i ngā pukahukahu. |
| Te āwhina ki te whāngai | Ka mahi anō hoki tēnei uaua ki te tautoko i te hononga temporomandibular (TMJ) , e hono ana i te kauae ki tō tātou angaanga, ka whakahohehia ina whakatuwherahia, ina katihia hoki tō waha. |
Whakaarohia, i a koe e hikoi ana i te tiriti, ka kōrero mai tetahi, ka tahuri whakarere tō mahunga kia kite i te nui o te āwhina a te uaua SCM i a koe ki te kai, ki te manawa, me te mahi i ēnei mea katoa.
Ngā āhuatanga ka pā ki te uaua SCM
Pērā i tētahi atu uaua, ka whara, ka whāwhā, ka kumea rānei te uaua SCM. Ka mamae anō hoki nā ngā āhuatanga hauora maha.
Ko te mea nui, ko te mamae i puta mai i tētahi raruraru o tēnei uaua, ehara i te mea ko te kaki anake te mamae engari ka puta mai anō hoki i ētahi atu wāhi pērā i te upoko, te mata, me ngā taringa. Ka kiia tēnei ko te "Mamae i Tukuna".
Koinei ētahi o ngā āhuatanga e tino kitea ana.
- Te Mate Sternocleidomastoid: Koinei te wā e puta ai ngā pūwāhi whakaoho i ētahi wāhi o te uaua SCM. Ka puta pea tēnei āhuatanga i ngā mea pēnei i te tū tika, ngā whara kaki, me te ahotea. Ka pāngia pea te kaki e te mārō, te mamae, me te maha atu o ngā tohu.
- Ngā Mate o te Hononga Temporomandibular (TMD):He āhua mamae e puta ana i te hononga kauae. Ka taea e ngā raruraru o te uaua SCM te whakararuraru i tēnei āhua TMD, ā, ka puta te mamae e pā ana.
- Torticollis (Wryneck): He āhua tēnei e poto ana, e piri ana te uaua SCM, ka piko te mahunga, ka tahuri rānei ki tetahi taha. He āhua whānau mai anō tēnei i ētahi wā. Ka kitea tēnei āhua i roto i ngā pēpi whānau hou.
He aha te āhua o te mamae o te uaua SCM, ā, kei hea hoki?
Koinei te wāhi e pōhēhē ai te tini o te tangata. Ahakoa he raruraru kei te uaua SCM, ehara i te mea ko te kaki anake te mamae e pāngia ana. Whakaarohia kei tētahi wāhi te raruraru, engari kei tētahi atu wāhi te mamae. He rite ki te rama e kore e kā nā te mea he raruraru kei tētahi wāhi i roto i te taura hiko. Nā tēnei āhuatanga e kiia nei ko te Mamae Whakawhiti, ka puta te mamae uaua SCM i ngā wāhi e whai ake nei.
- Rae me te taha o ngā kanohi (pērā i te raruraru sinus)
- Te paparinga me te kauae
- I roto i te taringa, i muri hoki i te taringa
- Korokoro (pērā i te mamae i te wā e horomia ana)
- Ngā pakihiwi me te uma o runga
Ētahi atu tohu ka puta pea i tua atu i te mamae
Haunga te mamae, ka taea hoki e ngā raruraru o te uaua SCM te whakaputa tohu pēnei i:
- Mamae upoko: He mamae rite ki te migraines, ina koa i tetahi taha o te upoko.
- Pōuriuri me te Weriweri: He kare e takahurihuri ana.
- Whakapairuaki
- Ngā panonitanga o ngā kanohi: ngā kamo e takoto kau ana, ngā kanohi whero, ngā kanohi waiwai, te tirohanga pōuri.
- Te pakari o te kaki: Te uaua ki te tahuri, ki te piko rānei i te upoko.
Kei te kite koe, āe? Te tawhiti o te raru o te uaua kaki noa iho. He maha ngā wā, ina pāngia tātou e ēnei tohu, ka whakaaro tātou he mate kino kē atu. Engari ko te uaua SCM pea te take.
He aha ngā maimoatanga mō tēnei āhuatanga?
Ko te mea pai rawa atu, ka taea te rongoā i te nuinga o ēnei āhuatanga mā te whakaora tinana me ngā huringa momo noho.
- Whakaora wera, makariri rānei: Ka āwhina tēnei ki te whakaiti i te mamae me te pupuhi.
- Ngā Mahi Whakakorikori Kaki (Toro): He mahi motuhake hei whakaiti i te pakari o te uaua, hei whakapakari, hei whakangawari ake hoki.
- Mirimiri: He pai te mirimiri hei whakangāwari i ngā uaua piri me te whakamama i ngā pūwāhi whakaoho.
- Whakaora tinana: Ka taea e te kaiwhakaora tinana te taunaki i ngā mahi whakakori tinana me ngā maimoatanga pai rawa atu māu.
I ētahi wā tino kino, hei tauira, mēnā kua tino pakaru te uaua, he āhuatanga rānei pērā i te pukupuku, me mahi pokanga pea.
Engari kia maumahara, mā tō tākuta e whakatau ko tēhea o ēnei maimoatanga e tika ana māu. Nō reira, he mea nui kia rapu tohutohu hauora koe i mua i te mahi i tētahi mea e hiahia ana koe ki te mahi.
Me pēhea te pupuri i te hauora o taku uaua SCM?
He pai ake te ārai i ēnei āhuatanga mamae i mua i te puta mai. Mā te whakauru i ēnei mea ngāwari ki roto i tō mahinga o ia rā, ka taea e koe te pupuri i te hauora o tō uaua SCM.
1. Whakahaerehia te ahotea: Ina pāngia tātou e te ahotea, ka whakakukūtia e tātou ngā uaua o tō tātou kaki me ō tātou pakihiwi. Nō reira, ngana ki te whakangāwari i tō hinengaro mā te whakaaroaro, te yoga, me te whakakorikori tinana.
2. Whakaharatauhia te tū tika: Koinei te mea tino nui.
- I te wā e mahi ana i runga i te rorohiko, kia rite te taumata o te mata ki te kanohi.
- I te wā e whakamahi ana koe i tō waea pūkoro, kaua e piko tō kaki, kaua hoki e titiro ki raro. Whakamahia tō waea pūkoro kia rite te taumata ki te taumata o ō kanohi.
- I te wā e pānui ana koe, kaua e pupuri i te pukapuka ki raro, kaua hoki e piko tō kaki ki te pānui.
3. Tautokohia tō kaki i a koe e moe ana: Ko te moe taha te mea pai mō tō kaki. Whakamahia he urunga hei tautoko i te kaki. Kaua e moe me tō ringa i raro i tō puku.
4. Kia tūpato i te wā e mahi ana i ngā mahi whakakori tinana: I te wā e mahi ana i ngā mahi whakakori tinana pēnei i te noho-ake, kaua e ara wawe tō mahunga. Mā te mahi pēnei ka kino pea te uaua SCM. Me mahi āta aua mahi.
5. Totorohia tō kaki: Ki te mahi koe i te tūranga noho i te rā katoa, me mahi ētahi mahi whakakorikori kaki māmā mā te huri i tō kaki mai i tētahi taha ki tētahi taha, ki runga, ki raro, i ētahi wā i te rā. Ko te hunga e noho roa ana i te tūranga kotahi, pērā i te hunga whakatangi vaiorine, te hunga peita, me te hunga mahi kāmura, ka tino mōrearea ki te whara i te uaua SCM. Ki te mahi koe i tētahi mahi pēnei, pātai atu ki tō tākuta mō ngā mahi motuhake hei tiaki i te kaki.
Karere Tangohia ki te Kāinga
- He uaua tino nui te sternocleidomastoid (SCM) e āwhina ana i ngā nekehanga o tō kaki, tō tū, tō manawa, tae noa ki te ngaungau.
- Ko te tū tika, inā koa ko te piko o te kaki i te wā e whakamahi ana i ngā rorohiko me ngā waea pūkoro, tētahi o ngā tino take o te mamae o tēnei uaua.
- Ka taea e te raruraru o te uaua SCM te whakararuraru i te kaki, engari i roto hoki i te ahua o te ānini, te mamae taringa, te mamae kanohi, me te whanoke (te mamae e kiia nei ko te mamae).
- Ki te mamae tonu tō kaki, te kōpikopiko, te ānini kāore e whakamāramatia, te whanoke rānei, kaua e warewaretia. Me toro atu ki tō tākuta mō ētahi tohutohu.
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