He aha te Patellofemoral Pain Syndrome? Ngā Tōmhanga, Ngā Take, me te Maimoatanga

Ko te patellofemoral pain syndrome tētahi mamae turi e puta ana i te taha o tō tūpāpaku (patella) rānei i muri i te tūpāpaku. He āhuatanga noa tēnei e pā ana ki te nekehanga o tō tūpāpaku ki tō wheua huha, ā, ka puta he kore ngāwari i ngā mahi o ia rā, pēnei i te eke i ngā kaupae rānei te noho roa.

Ka mōhio pea koe ki tēnei āhuatanga mā tōna ingoa whakapoto, arā, te "mamae turi o te kaitākaro," ahakoa ka pā ki te tangata katoa, ehara i te hunga whakataetae anake. Ko te mamae te nuinga o te wā he mamae ngawari, ā, ka kaha ake te mamae i ngā mahi e pēhi ana i tō hononga turi.

He aha te Patellofemoral Pain Syndrome?

Ka puta te patellofemoral pain syndrome ina whakaohoohotia, kāinga rānei te kiriū i raro i tō tūpāpaku. Kei roto i te rua te tūpāpaku i te pito o tō wheua huha, ā, ki te kore e tika te ara i roto i tēnei rua, ka puta he mamae me te kore ngāwari.

Whakaarohia he tereina e hē ana te ara. Ki te kore e ngāwari te nekehanga o tō tūpāpaku i roto i tōna rua, ka pēhitia, whakaohoohotia hoki ngā kiko e karapotia ana. Ka puta mai tēnei i te mamae e kitea ana e te tini o te iwi i mua o tō ratou turi.

He āhuatanga noa tēnei, ina koa i roto i ngā tāne taitamariki me ngā taitamariki e kaha ana te mahi tinana. Heoi, ka taea te pā ki te tangata katoa, ahakoa te taumata mahi rānei te tau.

He aha ngā Tōmhanga o te Patellofemoral Pain Syndrome?

Ko te tōmhanga matua he mamae ngawari, mamae hoki i te taha o tō tūpāpaku rānei i muri i te tūpāpaku. Ka rite pea te mamae ki te puta mai i roto i tō turi, ā, ka uaua pea ki te tohu tika te wāhi e mamae ana.

Ko ēnei ngā tōmhanga noa ka kitea e koe:

• Te mamae e kaha ake ana i te eke i ngā kaupae rānei te haere i raro i te puke
• Te kore ngāwari i muri i te noho me ngā turi kōkō atu mō ngā wā roa (pēnei i te whare pikitia rānei te hikoi rori roa)
• Te mamae i te wa e tūpato ana, e tū ana rānei e pēhi ana
• He haruru rānei he pēhanga i te wa e kōkō ana rānei e whakatika ana tō turi
• Te mamae turi e kaha ake ana i ngā mahi tinana pēnei i te oma rānei te pūka
• Te ngoikore o tō turi, ina koa i te ata

Ka puta mai pea te mamae, ka ngaro atu, engari ka taea te mau tonu ki te kore e whakaora. Ka kite pea koe he kino ake te kore ngāwari i tetahi taha, ahakoa ka taea te pā ki ngā turi e rua.

Ka kite etahi i te pupuhi hoki i te taha o te tūpāpaku, ahakoa he iti rawa tēnei. Ko te nuinga o te wā ka puta haere mai ngā tōmhanga, ehara i te puta mai i muri i te whara.

He aha ngā Take o te Patellofemoral Pain Syndrome?

Ko te nuinga o te wā ka puta tēnei āhuatanga ki te kore e tika te nekehanga o tō tūpāpaku i roto i tōna rua, engari ka rerekē te take tika mai i te tangata ki te tangata. Ko te nuinga o te wā, he whakakotahitanga o ngā take e mahi tahi ana, ehara i te kotahi anake te take.

Ko ēnei ngā take noa:

• Ngā kore taurite o ngā uaua, ina koa ngā uaua quadriceps ngoikore e kore e tautoko tika i tō tūpāpaku
• Ngā uaua kaha i ō waewae, ina koa ō hamstrings, ngā kōrua, rānei te IT band
• Te nui o te whakamahinga mai i ngā mahi whakahoki pēnei i te oma, te hikoi paikere, rānei te pūka
• Ngā tauira nekehanga kino i te wa e whakakori tinana ana rānei ngā mahi o ia rā
• Ngā pikinga ohorere i te kaha rānei te roa o te mahi tinana
• Ngā raruraru waewae pēnei i ngā waewae papatahi rānei ngā kopiko teitei e pā ana ki te whakatā o tō waewae
• Te ngoikore o te huha e huri ai tō huha ki roto

I etahi wā, ka taea e te āhua o ō wheua te whakauru ki te raruraru. Ki te teitei ake tō tūpāpaku i te noa, ki te hohonu rawa rānei te rua i tō wheua huha, ka nui ake pea tō tūponotanga ki te whāngai i tēnei āhuatanga.

Ka taea hoki e ngā whara turi o mua, ahakoa ngā mea iti, te whakarerekē i te nekehanga o tō tūpāpaku me te whakanui ake i tō tūponotanga. I tua atu, ko te kakahu i ngā hu i pakaru rānei ngā hu e kore e whakarato i te tautoko tika ka taea te whakauru ki te whāngai i ngā tōmhanga.

Nōhea te Tiro ki te Tūroro mō te Patellofemoral Pain Syndrome?

Me whakaaro koe ki te tiro atu ki te kaiwhakarato hauora ki te mau tonu tō mamae turi mō ngā rā neke atu i te torutoru, ki te āwangawanga rānei i ō mahi o ia rā. Ahakoa he iti rawa te kino o tēnei āhuatanga, ka taea e te arahi tika te āwhina i a koe ki te ora tere ake me te aukati i te kino ake.

Rapua te tiaki hauora ki te kite koe i ētahi o ēnei tohu whakatūpato:

• Te mamae nui e kore e pai ake me te okioki
• Te pupuhi nui i te taha o tō turi
• Kaore e pumau tō turi, ka taka rānei i te wa e haere ana koe
• Kaore e taea e koe te mau i te taumaha ki runga i tō waewae e pā ana
• Ka ārai tō turi, kaore rānei e whakatika rawa
• Kei a koe ngā tohu o te mate pēnei i te mahana, te whero, rānei te kirika

Ahakoa ngāwari ana ngā tōmhanga, he pai te korero ki tetahi tohunga hauora ki te kore i āwhina ngā rongoā kāinga i muri i te wiki rānei rua. Ko te whakauru wawe te nuinga o te wā ka ārahi ki ngā hua pai ake, ka taea te aukati i te āhuatanga mai i te mau tonu.

Ka taea hoki e tō tūroro te whakakore i ētahi atu raruraru turi e rite ana ngā tōmhanga, kia whakarite ai koe ki te whiwhi i te maimoatanga tika mai i te tīmatanga.

He aha ngā Take Tūponotanga mō te Patellofemoral Pain Syndrome?

Ka taea e ētahi take te whakanui ake i tō tūponotanga ki te whāngai i tēnei āhuatanga, ahakoa te whai i ngā take tūponotanga kaore e tikanga ka pāpono koe ki te mamae turi. Ka taea e te mārama ki ēnei take te āwhina i a koe ki te tango i ngā kaupae hei tiaki i ō turi.

Ko ēnei ngā take tūponotanga noa:

• Ko te noho i waenganui i te 15 me te 35 tau te pakeke, i te wa e noa ana te āhuatanga
• Te whakauru ki ngā hākinakina e whakauru ana i te oma, te pūka, rānei ngā nekehanga tapahi
• Ko te wahine, pea na ngā rerekētanga i te whakatā o te huha me te turi
• Te whai i te whara turi o mua rānei te pokanga
• Te whakanui ohorere i tō taumata mahi kaore he whakangungu tika
• Te whai i ngā uaua huha rānei huha ngoikore
• Ngā raruraru hanganga waewae pēnei i ngā waewae papatahi rānei ngā kopiko teitei

Ka taea e ētahi te whai i ngā rerekētanga tinana onge e whakanui ake ana i tō ratou tūponotanga. Ka taea e ēnei te whakauru i te tūpāpaku ahua onge, he rua hohonu i te wheua huha, rānei ngā rerekētanga i te roa o te waewae e pā ana ki te whakatā o te turi.

Ka taea hoki e tō mahi rānei ngā mahi o ia rā te whakauru. Ki te roa koe e tūpato ana, e tūpato ana rānei e eke ana i ngā kaupae, ka nui ake pea tō tūponotanga. Pēnei, ki te hoki mai koe ki te whakakori tinana i muri i te wehenga roa, ka taea te whakanui ake i tō tūponotanga.

He aha ngā Hua Ka Taea o te Patellofemoral Pain Syndrome?

Ko te nuinga o te iwi me te patellofemoral pain syndrome ka ora katoa me te maimoatanga tika, engari ko te whakakahore i te āhuatanga ka taea te ārahi ki ngā raruraru tonu. Ko te rongo pai ko ngā hua kino nui he onge i te wa e whakautu tika ana koe i te take.

Ko ēnei ngā hua kino noa:

• Te mamae tonu e mau tonu ana mō ngā marama rānei ngā tau
• Te ngoikore o ō uaua huha mai i te karo i ngā mahi e pā ana ki te mamae
• Ngā taumata mahi iti e pā ana ki tō hauora me tō oranga katoa
• Ngā tauira utu e pā ana ki te mamae i ētahi atu hononga pēnei i tō huha rānei tō kuikui
• Te uaua ki ngā mahi o ia rā pēnei i te eke i ngā kaupae rānei te whakatika mai i ngā tūru

I etahi wā onge, ka taea e te patellofemoral pain syndrome kore e whakaora te whakauru ki te whāngai i te mate pūngāwerewere i te taha o te tūpāpaku i muri mai i te ora. Ka puta mai tēnei ina tonu ngā tauira nekehanga kino mō ngā tau maha, ka whakaheke haere i te kiriū.

Ka taea e ētahi te whāngai i te mate mamae rohe tonu, he āhuatanga onge e kaha ake ai te mamae me te horapa atu i te wāhi whara taketake. Heoi, he onge rawa tēnei hua kino, ā, ko te nuinga o te wā ka puta anake me ngā take kino, roa.

Ko te ki hei aukati i ngā hua kino ko te whakautu wawe i ō tōmhanga me te whai i ngā maimoatanga e tūtohutia ana. Ko te nuinga o te iwi e mahi tere ana ka karo i ngā raruraru roa.

Me pēhea te Aukati i te Patellofemoral Pain Syndrome?

Ka taea e koe te tango i ngā kaupae mahi hei whakaiti i tō tūponotanga ki te whāngai i tēnei āhuatanga rānei te aukati i te hokinga mai. Ko ngā rautaki aukati tino whai hua e aro ana ki te pupuri i te kaha o ngā uaua me ngā tauira nekehanga tika.

Ko ēnei ngā mehua aukati tino nui:

• Whakakahangia ō uaua quadriceps me ngā whakakori pēnei i ngā whakatikatika waewae tika me ngā noho pakitara
• Pupuri i ō uaua huha kaha, ina koa ngā uaua i te taha o tō huha
• Pupuri i te ngawari i ō uaua waewae mā te whakatete haere tonu
• Whakanuia haere tō taumata mahi kaore he pikinga ohorere
• Kakahu i ngā hu tautoko, pai te noho, e tika ana mō ō mahi
• Whakakapihia ngā hu whakakori i pakaru tonu
• Whakamahia te ahua tika i ngā whakakori me ngā mahi hākinakina

Ki te whai koe i ngā waewae papatahi rānei ngā kopiko teitei, whakaarohia te whakamahi i ngā tāpiringa tautoko rānei ngā orthotics i roto i ō hu. Ka taea e ēnei te āwhina i te whakapai ake i tō whakatā waewae me te whakaiti i te pēhi i ō turi.

Tātaihia ngā tohu whakatūpato wawe pēnei i te mamae turi iti i muri i te whakakori. Ko te whakautu tere ki ēnei tōmhanga iti ka taea te aukati i te whāngai ki te raruraru nui ake.

Ko te whakakori-whāiti me ngā mahi rerekē ka taea te āwhina i te aukati i ngā whara nui o te whakamahinga. Ki te kore e mahi i te whakakori kotahi i ia rā, ngana ki te whakakotahi i te oma me te kauhoe, te hikoi paikere, rānei te whakakori kaha.

Me pēhea te Whakatau i te Patellofemoral Pain Syndrome?

Ko te nuinga o te wā ka whakatau tō tūroro i tēnei āhuatanga i runga i ō tōmhanga me te tirohanga tinana o tō turi. Kaore he whakamātautau kotahi e whakau ana i te whakatau, engari ka taea e tō kaiwhakarato hauora te tohu i te raruraru mā te aromatawai tika.

I te wa o tō hui, ka ui tō tūroro ki ō tauira mamae, ngā taumata mahi, me ngā whakarerekētanga hou i tō kaupapa whakakori. Ka hiahia rātou ki te mohio ki te tīmatanga o te mamae, he aha te mea e pai ake ana rānei e kino ake ana, me pehea te pā ki ō mahi o ia rā.

Ko te tirohanga tinana te nuinga o te wā e whakauru ana i te tirotiro i te nekehanga o tō tūpāpaku, te whakamātautau i tō kaha uaua, me te aromatawai i tō ngawari. Ka tono pea tō tūroro ki a koe kia tūpato, kia eke i ngā kaupae, rānei kia mahi i ētahi atu nekehanga e whakaohooho ana i ō tōmhanga.

I te nuinga o ngā take, kaore ngā whakamātautau whakaahua pēnei i ngā X-rays rānei ngā MRIs e hiahiatia ana mō te whakatau. Heoi, ka tono pea tō tūroro i ēnei whakamātautau ki te whakaaro rātou ki ētahi atu āhuatanga, ki te onge rānei ō tōmhanga.

I etahi wā, ka tono pea tō kaiwhakarato hauora ki a koe ki tetahi kaitohutohu tinana mō te aromatawai nekehanga taipitopito ake. Ka taea e tēnei te āwhina i te tohu i ngā kore taurite uaua motuhake rānei ngā tauira nekehanga e whakauru ana ki tō mamae.

He aha te Maimoatanga mō te Patellofemoral Pain Syndrome?

Ko te maimoatanga mō tēnei āhuatanga e aro ana ki te whakaiti i te mamae me te whakautu i ngā take taketake. Ko te nuinga o te iwi ka whakautu pai ki ngā maimoatanga māori, ā, he iti rawa te hiahiatia o te pokanga.

Ko te raina tuatahi o te maimoatanga te nuinga o te wā e whakauru ana i:

• Te okioki mai i ngā mahi e kino ake ai tō mamae
• Te tono i te huka mō ngā meneti 15-20 i ngā wā maha i te rā
• Ngā rongoā mamae kore-tūtohutia pēnei i te ibuprofen rānei te acetaminophen
• Te rongoā tinana hei whakakahangia i ngā uaua ngoikore me te whakapai ake i te ngawari
• Te whakarerekē i te mahi hei karo i ngā nekehanga e whakaohooho ana i te mamae

Ko te rongoā tinana te nuinga o te wā ko te wahi tino nui o te maimoatanga. Ka hoahoa tō kaitohutohu i ngā whakakori motuhake mō ō hiahia, e aro ana ki te whakakahangia i ō quadriceps, ngā uaua huha, me te pūtake. Ka mahi hoki rātou ki te whakapai ake i ō tauira nekehanga me te ngawari.

Ka tūtohu pea tō kaiwhakarato hauora i ngā taputapu tautoko pēnei i ngā pūeru turi rānei ngā hangarau tāpiringa hei āwhina i tō tūpāpaku ki te ara tika. Ka taea hoki te āwhina i ngā tāpiringa hu rānei ngā orthotics ki te whakauru ngā mīhini waewae ki tō raruraru.

I etahi wā onge kaore i āwhina te maimoatanga māori i muri i ngā marama maha, ka kōrero pea tō tūroro ki ngā maimoatanga whakauru rānei ngā kōwhiringa pokanga. Heoi, ko te nuinga o te iwi ka pai ake me ngā huarahi kore-pokanga.

Me pēhea te Tango i te Maimoatanga Kāinga i te Patellofemoral Pain Syndrome?

Ka taea e koe te whakahaere i ngā āhuatanga maha o tēnei āhuatanga i te kāinga i te wa e mahi tahi ana koe me tō rōpū hauora. Ko te ki ko te mau tonu ki tō huarahi maimoatanga me te whakarongo ki ngā tohu a tō tinana.

Ko ēnei ngā mea ka taea e koe i te kāinga hei tautoko i tō ora:

• Tonohia te huka mō ngā meneti 15-20 i muri i ngā mahi e pā ana ki te kore ngāwari
• Tangohia ngā rongoā anti-inflammatory kore-tūtohutia kia rite ki te tohutohu
• Mahia ngā whakatete ngawari mō ō uaua waewae
• Mahia ngā whakakori whakakahangia e tūtohu ana tō kaitohutohu tinana
• Karohia ngā mahi e kino ake ai tō mamae
• Whakanuia tō waewae i te wa e okioki ana hei whakaiti i te pupuhi

He mea nui te noho mahi i roto i tō rohe ngāwari kaore i te okioki katoa. Ka taea e ngā mahi iti-pānga pēnei i te kauhoe, te hikoi paikere i runga i ngā papa papatahi, rānei te hikoi i runga i te whenua papatahi te āwhina i te pupuri i tō oranga i te wa e ora ana tō turi.

Pupuri i ngā tōmhanga me ngā mahi e āwhina ana rānei e mamae ana. Ka nui te uara o tēnei mōhiohio i te wa e kōrero ana koe ki tō kaiwhakarato hauora mō tō ahunga whakamua.

Kia manawanui ki tō ora, i te mea ka taea te torutoru wiki ki ngā marama hei kite i te whakapainga nui. Ko te mau tonu ki ō whakakori me te mahere maimoatanga he mea nui atu i te pēhi i te mamae.

Me pēhea te Whakamahere mō tō Hui Tūroro?

Ko te haere mā te whakamahere mō tō hui ka taea te āwhina i te whakarite kia whiwhi koe i te whakatau tika me te mahere maimoatanga whai hua. Ka hiahia tō tūroro ki ngā mōhiohio motuhake mō ō tōmhanga me ō tauira mahi.

I mua i tō haerenga, tuhia ēnei mōhiohio:

• I te wa i tīmata ai tō mamae turi me te mea i mahi koe i taua wā
• Ngā mahi e pai ake ana rānei e kino ake ai tō mamae
• Te wāhi me te momo mamae e pā ana ki a koe
• Ngā rongoā rānei ngā maimoatanga kua whakamātau koe
• Tō kaupapa whakakori noa me ngā whakarerekētanga hou
• Ngā pātai e hiahia ana koe ki te ui ki tō tūroro

Mau mai he rārangi o ngā rongoā katoa e tangohia ana e koe i tēnei wā, tae atu ki ngā rongoā kore-tūtohutia me ngā taapiri. I tua atu, kakahu i ngā koti poto rānei ngā kakahu e taea ai te uru ngāwari ki tō turi mō te tirohanga.

Ki te pupuri koe i te tātai mamae rānei te tātai i ō tōmhanga, mau mai taua mōhiohio ki a koe. Ka taea e tēnei te āwhina i tō tūroro ki te mārama i ngā tauira i roto i tō mamae me te tohu i ngā whakaohooho pea.

Whakaarohia ō whāinga mō te maimoatanga me ngā mahi e tino nui ana ki a koe. Ka taea e tēnei te āwhina i tō kaiwhakarato hauora ki te whakarite i tō mahere maimoatanga ki ō hiahia me tō oranga motuhake.

He aha te Tātai Matua mō te Patellofemoral Pain Syndrome?

Ko te patellofemoral pain syndrome he āhuatanga noa engari he āhuatanga whakaora pai e pā ana ki te wāhi i te taha o tō tūpāpaku. Ahakoa ka taea te whakararuraru me te whakatau i ō mahi, ko te nuinga o te iwi ka ora katoa me te tiaki tika me te manawanui.

Ko te mea tino nui hei mahara ko te whakauru wawe te nuinga o te wā ka ārahi ki ngā hua pai ake. Ki te pāpono koe ki te mamae turi tonu, kaua e whakakahore rānei e ngana ki te pēhi i te kore ngāwari.

Ko te rongoā tinana me ngā whakakori e whai take ana te nuinga o te wā ko te pūtake o te maimoatanga angitu. Ko te whakakahangia i ō uaua waewae, te whakapai ake i tō ngawari, me te whakatika i ngā tauira nekehanga kaore i te āwhina i a koe ki te ora engari ka aukati hoki i ngā wāhanga o muri mai.

Me te huarahi tika me te āta whai ki tō mahere maimoatanga, ka tumanako koe ki te hoki ki ō mahi noa me te pupuri i ngā turi hauora, kore mamae mō ngā tau maha ki te heke mai.

Ngā Pātai Nui e Uihia ana mō te Patellofemoral Pain Syndrome

Q1: E hia te roa o te ora mō te patellofemoral pain syndrome?

Ka rerekē te wā ora mai i te tangata ki te tangata, engari ko te nuinga o te iwi ka kite i te whakapainga nui i roto i ngā wiki 6-12 me te maimoatanga mau tonu. Ka taea e ētahi te ora tere ake, i te mea ka taea e ētahi atu me ngā tōmhanga roa te torutoru marama. Ko ngā take nui e pā ana ki te wā ora e whakauru ana i te wa e tīmata ai koe i te maimoatanga, tō āta whai ki ngā whakakori, me te kino o ō tōmhanga.

Q2: Ka taea e au te whakakori tonu me te patellofemoral pain syndrome?

Ka taea e koe te whakakori tonu i ētahi momo whakakori, engari ka hiahia koe ki te whakarerekē i ō mahi. Ko ngā whakakori iti-pānga pēnei i te kauhoe, te hikoi paikere i runga i ngā papa papatahi, rānei te whakakori elliptical te nuinga o te wā e pai ana te whakaae. Karohia ngā mahi e kino ake ai tō mamae, pēnei i te oma i raro i te puke rānei te tūpato hohonu. Ka taea e tō kaitohutohu tinana te āwhina i a koe ki te whakawhanake i te mahere whakakori haumaru.

Q3: Ka hoki mai te patellofemoral pain syndrome i muri i te maimoatanga?

Ka taea te hoki mai o te āhuatanga ki te kore koe e pupuri i ngā hua kaha me te ngawari mai i te maimoatanga, ki te whakanui ohorere rānei koe i tō taumata mahi. Heoi, ko te nuinga o te iwi e whakaoti ana i tō rātou kaupapa whakaora me te haere tonu me ngā whakakori pupuri he iti te tūponotanga o te hokinga mai. Ko te noho mataara ki ngā tohu whakatūpato wawe ka āwhina i a koe ki te whakautu tere i ngā take.

Q4: He hiahiatia te pokanga mō te patellofemoral pain syndrome?

He iti rawa te hiahiatia o te pokanga mō tēnei āhuatanga. He iti iho i te 5% o te iwi e hiahia ana ki te whakauru pokanga, ā, ko tēnei te nuinga o te wā ka whakaarohia anake i muri i te 6-12 marama o te maimoatanga māori whānui kua kore e whai hua. Ko te nuinga o ngā mahi pokanga e aro ana ki te whakatika i te tūpāpaku rānei te whakautu i ngā raruraru tinana motuhake e whakauru ana ki te mamae.

Q5: Ka taea e te patellofemoral pain syndrome te pānga kino tonu ki tō turi?

Kaore rawa tēnei āhuatanga e pānga kino tonu ki te whakaora tika. Ko te mamae e puta mai ana i te whakaohooho, ehara i te pakaru hanganga ki tō hononga turi. Me te tiaki tika, ka ora katoa ngā kiko, ā, ka tumanako koe ki te hoki ki te mahi katoa. Heoi, ko te whakakahore i te āhuatanga mō ngā tau ka taea te whakauru ki te kakahu wawe me te pakaru o te kiriū tūpāpaku.