He tangata koe e pato ana i runga i te rorohiko i te rā katoa? He maha rānei ngā wā ka pāngia ō ringaringa e te mamae me te ngenge, inā koa i te ringa me te tuke, nā ngā mahi ā-ringa pēnei i te mahi whare, te tunu kai, te mahi kāmura, te peita rānei? He tokomaha e whakaaro ana he mea noa tēnei, ā, he pai te okioki mō te wā poto. Engari kei muri i tēnei mamae, tera pea he uaua motuhake e whakahaere ana i ngā nekehanga pai o ō tātou ringaringa, engari kāore anō kia rongohia e tātou. I tēnei rā ka kōrero tātou mō tēnei uaua he mea tino nui mō te oranga o ō tātou ringaringa.
He aha tēnei uaua Extensor Carpi Radialis Longus (ECRL)?
He māmā noa iho, he uaua roa tēnei i roto i tō ringaringa, mai i tō tuke ki tō ringaringa. E ai ki te ingoa (ko te tikanga o te roa ko te roa), he roa paku. Hei whakamārama, ka tīmata i te pito o tō wheua ringa o runga (humerus) ka rere ki raro ki te wheua metacarpal tuarua o tō ringaringa. Kia maumahara, kāore tēnei uaua e mahi takitahi. He hoa pai tōna, ko tētahi atu uaua e kiia nei ko
te Extensor Carpi Radialis Brevis (ECRB) . Mā te mahi tahi, ka āwhina ēnei e rua, me ētahi atu uaua, i a tātou ki te piko i ō tātou ringaringa, ki te huri i ō tātou ringaringa, me te pupuri i ngā mea kia mau. He rite ki tētahi tīma e mahi tahi pai ana.
He aha te ratonga e tukuna mai ana e te ECRL ki a tātou?
He mea whakamiharo te maha o ngā mea ka āwhinahia koe e tēnei uaua i ia rā.
- I te wā e tuhituhi ana me te pene
- I te wā e hiki ake ana i tētahi kapu tī
- I te whiunga pōro
- Ina pato ana i runga i te papapātuhi
- I te whakatuwheratanga o te raka tatau
I roto i ēnei mea katoa, he mahi nui tā te rōpū uaua ECRL (ngā uaua toronga o te ringaringa) hei pupuri i te pumau o tō ringaringa, hei piko me te toro atu i ngā wā e tika ana. Me i kore tō rātou kaha, e kore e taea e tātou te mahi tika i tēnei mahi māmā.
Ko te mea nui, ko te pupuri i te hauora me te kaha o ēnei uaua he mea nui hei whakahaere i ā tātou mahi o ia rā me te kore mamae.
Ngā āhuatanga noa e pā ana ki te uaua ECRL
Ki te mamae tō ringa, he uaua ki te tino mōhio mēnā he uaua kua toia, he uaua kua raru, he io kua kopikopiko rānei. Heoi, he maha ngā āhuatanga nui ka puta mai i te ngoikore, i te whakamahinga nui rānei o tēnei uaua ECRL. Me titiro tātou ki ēnei āhuatanga.
| Āhuatanga hauora | Whakaahuatanga me ngā tohu |
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| Te Tūke Tēnehi Hauora: (Te Epicondylitis Lateral) | Ahakoa tōna ingoa, ehara i te mea ko te "tīkoi tēnehi" he mate e pā ana ki ngā kaitākaro tēnehi anake. He mate tēnei e puta mai ana i te whakamahinga auau, te whakamahi nui rawa o ngā uaua me ngā uaua o te ringa. He mea noa tēnei i roto i te hunga e mahi kāmura ana, e peita ana, e māra ana, e pato ana rānei mō te wā roa. Ngā tohu matua:- Te mamae me te mura o te taha waho o te tuke.
- Te mamae nui ake ina pupuri pūmau te ringa i tētahi mea (hei tauira, he kapu tī).
- Te mamae ina piko te ringa ki muri.
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| Te Matepukupuku o te Rākau Carpal ( i roto i te rongoā: te pēhanga o te io waenga) | Nā te pēhanga o te io waenga, e rere ana i roto i te ringaringa, ka puta tēnei. He maha ngā take mō tēnei. Ka puta anō hoki i ngā āhuatanga pēnei i ngā nekehanga auau (pato), te hāputanga, me te mate huka. Ngā tohu matua:- Te ngenge, te mākūkū rānei o te koromatua , te maihao tohu, te maihao waenga me te haurua o te maihao mowhiti.
- Ngā mea e taka ana, te ngoikore o te pupuri ringa.
- Te pikinga ake o te māuiui i te pō.
- I ētahi wā ka horapa te mamae me te kōpiko ki te pakihiwi.
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He aha tā tātou mahi mō te mamae o te ringa?
Ina tīmata koe ki te rongo i te mamae i tō ringaringa, ko te mea tuatahi me mahi ko
te okioki i tō ringaringa . Kati te mahi i tetahi mea e whakaaro ana koe kei te mamae pea mō ētahi rā. Ka taea hoki e koe te pani i te hukapapa ki te wāhi kei reira te mamae me te pupuhi. Heoi,
ki te kore ēnei mea ngāwari e āwhina i muri i ētahi rā, ki te kaha rānei te mamae, me toro atu koe ki te tākuta. Kaua rawa e warewarehia tēnei momo mamae. Ka tirotirohia koe e tō tākuta, ā, ki te tika, ka mahi i tētahi mea pēnei i te matawai hei kimi i te tino take o te mamae. Tērā pea ka tohua he rongoā whakamamae mamae (pēnei i ngā NSAID). Tērā pea ka tukuna koe ki tētahi kaiwhakaora tinana mō te maimoatanga. I ngā wā tino kino, me pokanga pea.
He aha ngā mahi whakangungu pai rawa atu hei whakapakari i te ECRL?
Anei ētahi mahi ngāwari hei āwhina i te ārai i te mamae o tō ringaringa, hei pupuri hoki i te kaha o tō uaua ECRL.
Whakatūpato: Ki te mea kua pāngia koe e te mamae, me kōrero ki tō tākuta, ki tētahi kaiwhakaora tinana rānei i mua i te tīmatanga o ēnei mahi whakakori tinana. Ki te kore e tika te mahi i ēnei mahi, ka kino ake te āhua.
- Totoro te Ringaringa: Totorohia tō ringa ki mua i a koe, me te nikau ki raro. Hopukia ō matimati ki tō ringa kē, ka kukume mai ki tō tinana. Puritia mō te 15-20 hēkona.
- Te Totoro o te Ringaringa: Tahurihia tō ringaringa, ā, pērā i mua, hopukia ngā pito o te ringa ki tō ringa kē, ka tōia ki raro ki tō tinana. Puritia mō te 15-20 hēkona.
- Te hurihanga o te ringaringa: Whakatakotoria tō ringa ki runga i te tēpu, ko tō ringaringa anake e totoro mai ana, ka huri ki te taha matau me te taha maui, kia tekau ngā wā i ia ringa.
- Whakakorikori tinana me te taumaha: Puritia he taumaha iti, pērā i te pounamu wai, i te kēne rānei, whakatakotoria tō ringa ki runga i te tēpu, ā, whakamahia tō ringaringa anake hei hiki, hei whakaheke i te taumaha.
Mā te mahi tika i ēnei mahi whakakori tinana ka whakapakari i ngā uaua o tō ringa, ā, ka āwhina i a koe ki te tiaki i a koe mai i ngā whara a muri ake nei.
Karere Tangohia ki te Kāinga
- Ko te Extensor Carpi Radialis Longus (ECRL) he uaua roa i roto i tō ringa he mea nui mō ngā nekehanga o tō ringa me tō pūngāwerewere.
- Ko ngā āhuatanga pēnei i te tennis elbow ka puta mai i te whakamahinga nui rawa o tēnei uaua me ōna uaua e pā ana.
- Ki te mamae, ki te korekore, ki te ngoikore rānei tō ringaringa, tō pūkahukahu rānei, ā, ka roa atu i ētahi rā, kaua e warewaretia. Me toro atu ki te tākuta tonu.
- Ka taea e ngā mahi whakakori tinana māmā te whakapakari i ēnei uaua. Heoi, ki te mamae, he mea nui kia rapu tohutohu hauora i mua i te whakakori tinana.
ECRL, extensor carpi radialis longus, mamae ringa, mamae ringaringa, tuke tēnehi, epicondylitis taha, mate carpal tunnel, whakaora tinana, mahi whakakori ringa
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