He aha te Kuhao Kori? Tohutohu, Take, me te Maimoatanga

Ko te kuhao kori tētahi āhuatanga e pā ana ki te mamae me te ngawari ki te taha o roto o tō kiko pū, kei te wāhi e hono atu ai ngā uaua o tō ringa ki te iwi. Ahakoa tōna ingoa, kāo e hāngai ki te takaro kori koe kia puta mai tēnei āhuatanga.

Ka puta mai tēnei momo mamae kiko ina mumura ngā uaua e whakahaere ana i tō ringa me ngā maihao, kāore rānei e pakaru iti i te whakamahinga maha. Ko te kupu rongoā ko te medial epicondylitis, engari he ngāwari ake te maumahara ki te kuhao kori, ā, e whakaatu ana i te mea kotahi.

He aha ngā tohu o te kuhao kori?

Ko te tohu matua ko te mamae me te ngawari ki te taha o roto o tō kiko pū, ā, ka horapa pea ki raro i tō ringa. Ko tēnei āwangawanga te nuinga o te wā he mamae ngāwari e taea te kaha ina nekehia tō ringa ki ētahi huarahi.

Ko ēnei ngā tohu ka pā atu ki a koe, mā te tīmata i ngā mea tino noa:

• Te mamae ki te taha o roto o tō kiko pū e horapa pea ki raro i tō ringa
• Te ngawari ina pā ki te iwi ki te taha o roto o te kiko pū
• Te ngoikore o tō hononga kiko pū, ina koa i te ata
• Te ngoikore o ō ringa me ō maihao ina mau i ngā mea
• Te mamae e kaha ake ana ina whakakīia tō ringa kāore rānei e pehia tetahi mea
• Te ngenge rānei te wiri i ō maihao mowhiti me ngā maihao iti

Ko te nuinga o te wā ka puta haere mai te mamae i te wā, kāore i te puta mai i te wa kotahi. Ka kite pea koe i te nuinga o te wā ina ngana koe ki te mau i tetahi mea, kāore rānei ina whakakīia tō ringa ki mua.

He aha ngā take o te kuhao kori?

Ka puta te kuhao kori ina whakamahia mahatia e koe ngā uaua o tō ringa me tō ringaringa ki ngā huarahi e pēhi ana i ngā uaua. Ko ēnei uaua e hono ana i ngā uaua o tō ringa ki te iwi, ā, ina nui rawa te whakamahinga, ka mumura rānei ka pakaru iti.

Ka puta mai tēnei āhuatanga i ngā mahi maha, kāore i te kori anake. Ko ēnei ngā take noa:

• Ngā mahi hopu maha penei i te kori, te tenisi, te pēkepohe rānei
• Ngā mahi e hāngai ana ki ngā nekehanga o te ringa me te ringaringa, penei i te mahi rakau, te mahi paipa rānei
• Ngā mahi e hāngai ana ki te kaha o te hopu, penei i te pīkitia pōhaku, te whakamahi taimaha rānei
• Te tikanga kino i roto i ngā hākinakina, i ngā mahi mahi rānei
• Te piki ohorere o te taumata mahi kahore he whakangungu tika
• Te whakamahi i ngā taputapu e taumaha rawa ana, kāore rānei e pai te hoahoa hopu

I etahi wā, ka puta mai te kuhao kori kahore he take mārama, ina koa ka pakeke haere tātou, ā, ka iti haere te ngawari o ngā uaua. Ka whakahekehia hoki te huarahi whakaora o tō tinana i te wā, ka uaua ake te ora mai i ngā pēhanga iti.

Nōhea te haere ki te taote mō te kuhao kori?

Me whakaaro koe ki te haere ki te kaiwhakarongo hauora mena ka roa atu i ngā rā torutoru tō mamae kiko, kāore rānei e āwhina ki ō mahi o ia rā. Ko te maimoatanga wawe te nuinga o te wā ka ārahi ki ngā hua pai ake me te whakaora tere.

Ko ēnei ngā āhuatanga motuhake e nui ai te tiaki hauora:

• Te mamae e kore e pai ake me te okioki me te tiaki kāinga i muri i ngā rā 2-3
• Te mamae nui e ārai ana i a koe ki te whakamahi i tō ringa
• Te ngenge rānei te wiri i ō maihao e kore e ngaro
• Te kore e taea te whakakī i tō kiko pū, te neke i tō ringa rānei
• Ngā tohu o te mate penei i te whero, te mahana, te kirika rānei
• Te mamae e oho ana i a koe i te pō

Kaua e manukanuka ki te ahua tino tupato. Ka pai ake te kite a tō kaiwhakarongo hauora i a koe i te wa wawe ina ngāwari ake ngā whiringa maimoatanga, ā, ka nui ake te whai hua.

He aha ngā take morearea mō te kuhao kori?

Ka taea e ētahi take te whakaiti i tō tūponotanga ki te whanake i te kuhao kori, ahakoa ko te whai i ēnei take morearea kāore e tikanga ka whiwhi koe i te āhuatanga. Ka taea e te mārama ki a rātou te awhina i a koe ki te tango i ngā mahi aukati.

Ko ēnei ngā take morearea matua hei matawai:

• Te pakeke neke atu i te 40, ina iti haere te ngawari o ngā uaua, ā, ka whakaora haere noa
• Te whakauru ki ngā mahi ringa maha neke atu i te 2 haora ia rā
• Te tikanga kino i roto i ngā hākinakina, i ngā mahi mahi rānei
• Te kore o te whakamāhana i mua i ngā mahi tinana
• Ngā whara kiko pū o mua, i ngā āhuatanga rānei
• Ngā mahi e hāngai ana ki ngā nekehanga o te ringa, te ringaringa, te ringaringa rānei
• Te piki ohorere o te kaha mahi, te roa rānei

Ko te matawai i ēnei take kāore e tikanga me karo koe i ngā mahi e pai ana koe. Engari, ka āwhina i a koe ki te whakatūpato atu ki a rātou, ā, tangohia ngā mahi hei tiaki i ō kiko pū.

He aha ngā raruraru pea o te kuhao kori?

Ko te nuinga o te iwi e whai ana i te kuhao kori ka ora katoa me te maimoatanga tika, kāore hoki e pā ki ngā raruraru roa. Heoi, ko te waiho i te āhuatanga kahore he maimoatanga, te hoki atu rānei ki ngā mahi whakaoho i te wa wawe ka ārahi pea ki ngā raruraru.

Ko ēnei ngā raruraru pea, mai i te mea noa ki te mea onge:

• Te mamae roa e roa ana mō ngā marama, mō ngā tau rānei
• Te ngoikore pumau me te whakaheke i te whānuitanga o te nekehanga i tō kiko pū
• Te ngoikore o tō hopu e pā ana ki ngā mahi o ia rā
• Ngā wāhanga mamae e puta mai ana me te mahi
• Te whanaketanga o te kiri e ārai ana i te nekehanga
• Te mumura roa e uaua ana te maimoatanga

Ko te rongo pai ko ēnei raruraru ka taea te aukati me te maimoatanga tika, mā te whai i ngā tūtohu a tō kaiwhakarongo hauora. Ko te nuinga o te iwi e tiaki ana i tō rātou āhuatanga i te wa wawe ka karo i ēnei hua nui ake.

Me pēhea te aukati i te kuhao kori?

Ka taea e koe te whakaiti nui i tō tūponotanga ki te whanake i te kuhao kori mā te mahi i ētahi whakarerekētanga ngāwari ki te huarahi e whakatūpato ana koe ki ngā mahi maha. He ngāwari tonu te aukati i te maimoatanga, ā, ko ēnei kaupae kāore e hiahia ki ngā whakarerekētanga nui o te oranga.

Ko ēnei ngā rautaki aukati whai hua:

• Whakamāhana tika i mua i ngā hākinakina, i ngā mahi maha rānei
• Whakamahia te tikanga tika i roto i ngā hākinakina me ngā mahi mahi
• Whakakahangia ō uaua ringa ki ngā whakangungu ngāwari
• Tangohia ngā okiokinga auau i ngā mahi maha
• Whakamahia ngā taputapu me ngā taputapu e rite ana ki te rahi o tō ringa
• Piki haere te kaha mahi i te wa e peke ana ki roto
• Tīmatahia ngā mahi ina rongo koe i te mamae, i te āwangawanga rānei

Kia mahara ko te aukati kāore i te pā ana ki te karo i ngā mahi e pai ana koe. Ko te mahi i roto i ngā huarahi e tiaki ana i tō tinana kia taea ai e koe te whai i a rātou mō ngā tau maha e haere mai ana.

Me pēhea te whakatau i te kuhao kori?

Ko te whakatau i te kuhao kori te nuinga o te wā e hāngai ana ki te whakamātautau tinana kei reira te kaiwhakarongo hauora e tirotiro ana i tō kiko pū, tō ringa, me tō ringa mō ngā tohu o te āhuatanga. Ka ui rātou ki ō tohu, ō mahi, me te wā i tīmata ai te mamae.

I te wā o te whakamātautau, ka pēhi pea tō taote ki ngā wāhi rerekē i te taha o tō kiko pū ki te kimi i te puna o te mamae. Ka ui pea rātou ki a koe ki te neke i tō ringa me tō ringaringa ki ngā huarahi rerekē ki te kite i ngā nekehanga e pā ana ki te āwangawanga.

I te nuinga o ngā take, kāore ngā whakamātautau whakaahua e hiahiatia ana mō te whakatau. Heoi, ka tono pea tō taote i te X-ray, i te MRI rānei mena ka whakaaro rātou ki ētahi atu āhuatanga, kei te nui rānei, kei te rerekē rānei ō tohu.

Ko te whakatau te nuinga o te wā he mārama no te mea he tauira tohu o te mamae me te ngawari te kuhao kori. Ka taea e tō kaiwhakarongo hauora te whakau i te āhuatanga i runga i ō tohu me te whakamātautau tinana anake.

He aha te maimoatanga mō te kuhao kori?

Ko te maimoatanga mō te kuhao kori e aro ana ki te whakaiti i te mamae me te mumura i te wā e tukua ana kia ora tika ngā uaua. Ko te nuinga o te iwi e whakautu pai ana ki ngā maimoatanga māori kahore he pokanga, he whakauru nui rānei.

Ko ēnei ngā huarahi maimoatanga matua ka tūtohu pea tō kaiwhakarongo hauora:

• Te okioki mai i ngā mahi e kaha ake ai tō mamae
• Te rongoā huka mō ngā meneti 15-20 i ngā wā maha ia rā
• Ngā rongoā mamae-kore-utu penei i te ibuprofen, te acetaminophen rānei
• Ngā whakangungu whakaora tinana hei whakakahangia me te whakatete i tō ringa
• Te mau rānei te tāpiri hei tautoko i tō kiko pū i ngā mahi
• Ngā whakaurunga corticosteroid mō te mamae nui, te mamae roa rānei
• Te rongoā platelet-rich plasma (PRP) i ētahi wā

Ko te pokanga te nuinga o te wā kāore e hiahiatia ana mō te kuhao kori, ā, e whakaarohia ana anake ina kore ngā maimoatanga māori i awhina i muri i ngā marama 6-12. Ko te nuinga o te iwi e kite ana i te whakapainga nui i roto i ngā wiki torutoru ki ngā marama me te maimoatanga tika.

Me pēhea te whakahaere i te kuhao kori i te kāinga?

Ko te maimoatanga kāinga he wāhi nui ki te ora mai i te kuhao kori, ā, ka taea te whakarato i te whakaora nui. Ka taea e ēnei rautaki ngāwari te awhina i te whakaiti i tō mamae me te tautoko i te tukanga whakaora.

Ko ēnei ngā mea ka taea e koe i te kāinga hei awhina i tō whakaora:

• Whakamahia te huka mō ngā meneti 15-20, 3-4 wā ia rā, ina koa i muri i ngā mahi
• Okioki tō ringa, karohia ngā mahi e pā ana ki te mamae
• Tangohia ngā kaiwhakaora mamae-kore-utu kia rite ki ngā tohutohu i runga i te kete
• Whakatetehia ngāwari ō uaua ringa i ngā wā maha i te rā
• Whakamahia te taura tautoko i ngā mahi mena ka tūtohuhia
• Hoki haere ki ngā mahi i te wā e pai ake ai te mamae
• Whakamahia te tūunga pai hei whakaiti i te pēhanga ki ō ringa

Kia mahara ko te whakaora he wā, ā, ko te pehi i te mamae ka taea te whakaheke i tō whakaora. Whakarongo ki tō tinana, kia manawanui ki te tukanga.

Me pēhea te whakarite mō tō hui taote?

Ko te whakarite mō tō hui ka taea te awhina i te whakarite kia whiwhi koe i te whakatau tino tika me te mahere maimoatanga whai hua. He iti te whakarite e haere ana i te huarahi roa hei awhina i tō kaiwhakarongo hauora ki te mārama ki tō āhuatanga.

Koinei te huarahi ki te whakarite mō tō haerenga:

• Tuhia te wā i tīmata ai ō tohu, me ngā mahi pea i puta mai ai rātou
• Rārangihia ngā mahi katoa e pai ake ai tō mamae, e kino ake rānei
• Tāruahia ngā whara kiko pū o mua, i ngā maimoatanga kua whakamātauhia e koe
• Mau mai he rārangi o ngā rongoā me ngā taapiri e tangohia ana e koe
• Whakaritea ngā pātai mō ngā whiringa maimoatanga me te wā whakaora
• Whakaarohia te mau mai i tetahi hei awhina i te maumahara i ngā mōhiohio

Kaua e whakaroa ki te ui i ngā pātai i tō hui. Ko te mārama ki tō āhuatanga me ngā whiringa maimoatanga ka awhina i a koe ki te whakatau whakamārama mō tō tiaki.

He aha te mea nui mō te kuhao kori?

Ko te kuhao kori he āhuatanga noa, ka taea te whakaora e pā ana ki ngā uaua ki te taha o roto o tō kiko pū. Ahakoa kaore e pai, ka ārai rānei i ō mahi, ko te nuinga o te iwi ka ora katoa me te maimoatanga tika me te manawanui.

Ko te mea nui hei maumahara ko te maimoatanga wawe me te okioki tika ka hoatu ki a koe te tupono pai rawa mō te ora katoa. Kaua e wareware ki te mamae kiko roa, kaua hoki e ngana ki te pehi i taua mea.

Me te huarahi tika, ka tumanako koe ki te hoki ki ō mahi noa i roto i ngā wiki torutoru ki ngā marama. Ka taea e ngā rautaki aukati te awhina i a koe ki te karo i ngā wāhanga e haere mai ana, kia mau tonu ai ō kiko pū mō ngā tau maha e haere mai ana.

Ngā pātai e ui pinepinetia ana mō te kuhao kori

E hia te roa o te whakaora i te kuhao kori?

Ko te nuinga o te iwi e whai ana i te kuhao kori e kite ana i te whakapainga nui i roto i ngā wiki 6-8 me te maimoatanga tika. Heoi, ka taea te whakaora katoa i ngā marama 3-6, ina koa ki te roa te āhuatanga. Ko te matua ko te mau tonu ki te maimoatanga me te karo i ngā mahi e whakaoho ana i te āhuatanga i te wā o te tukanga whakaora.

Ka taea tonu e au te whakangungu me te kuhao kori?

Ka taea e koe te whakangungu tonu, engari me whakarereke koe i ō mahi kia karo ai i ngā nekehanga e pā ana ki te mamae. Aro atu ki ngā whakangungu e kore e pēhi i tō kiko pū, penei i te hikoi, te kauhoe me ngā kauhoe whakarerekē, te whakangungu kaha o raro rānei. Mutu tonu mena ka rongo koe i te mamae kiko pū, hoki haere haere ki te mahi katoa i te wā e pai ake ai ō tohu.

He rite te kuhao kori ki te kuhao tenisi?

Kāo, he rerekē ēnei āhuatanga e pā ana ki ngā taha rerekē o tō kiko pū. Ko te kuhao kori e pā ana ki te mamae ki te taha o roto o tō kiko pū, ko te kuhao tenisi e pā ana ki te taha o waho. E rua ngā uaua mumura, engari ka puta mai i ngā momo nekehanga maha rerekē, ā, e hiahia ana ki ngā huarahi maimoatanga iti rerekē.

Me whakamahi te wera rānei te huka mō te kuhao kori?

Ko te huka te mea pai ake mō te kuhao kori, ina koa i ngā rā tuatahi ina puta mai te mumura. Whakamahia te huka mō ngā meneti 15-20 i ngā wā maha ia rā hei whakaiti i te mamae me te pupuhi. Ka pai pea te wera mo te wa poto, engari ka taea te whakanui i te mumura me te whakaheke i te whakaora i ngā wā tīmata o te āhuatanga.

Ka hoki mai te kuhao kori i muri i te ora?

Ka taea te hoki mai te kuhao kori mena ka hoki koe ki ngā mahi kotahi i puta mai ai, kahore he whakarerekē i tō tikanga, i ō tikanga rānei. Heoi, ka taea e koe te whakaiti nui i tō tūponotanga ki te hoki mai mā te whakamahi i te ahua tika, te whakamāhana tika, te whakakahangia i ō uaua ringa, te tango rānei i ngā okiokinga i ngā mahi maha. Ko te nuinga o te iwi e whai ana i ngā rautaki aukati kāore e pā ki ngā wāhanga e puta mai ana.