He aha ngā mamae i te wheua o te waewae? Ngā tohu, ngā take, me te rongoā

Ko ngā mamae i te wheua o te waewae (shin splints) tētahi momo mamae e kitea ana i te taha o te wheua nui o tō waewae, e puta mai ana i muri i te whakakori tinana, i te mahi rānei. He mate noa tēnei e pā ana ki ngā uaua, ngā uaua hono, me ngā kōiwi o te taha o tō tibia (te wheua nui o tō waewae). Ahakoa ka āwangawanga te mamae, ka taea te whakahaere i ngā mamae i te wheua o te waewae mā te tiaki tika me te okioki.

He aha ngā mamae i te wheua o te waewae?

Ko ngā mamae i te wheua o te waewae, e kiia ana ko te medial tibial stress syndrome, he mamae me te mumura i te taha o roto o tō wheua waewae. Ka puta mai tēnei mate ina nui rawa te mahi a ngā uaua me ngā kōpū hono o tō tibia, ā, ka pēhia. Whakaarohia ko te huarahi tēnei nō tō waewae hei kī atu kei te hiahia ia ki te okioki mai i te pānga whakarerekē.

Ko tēnei whara e pā ana ki te hunga e oma ana, e kanikani ana, i ētahi atu mahi whakakori tinana nui rānei. Ka puta haere mai te mamae, kāore i te puta mai i te wā kotahi i muri i te whara motuhake. Kei te whakapaua te kaha o tō tinana ki te whakarite ki ngā tono tinana nui ake ki ō waewae.

He aha ngā tohu o ngā mamae i te wheua o te waewae?

Ko te tohu tino mohiotia o ngā mamae i te wheua o te waewae he mamae ngawari, e mamae ana i te taha o roto o tō wheua waewae. Ko tēnei mamae ka rite ki te mamae hohonu, e rere ana te kaha mai i te ngawari ki te tino mamae. Ka kite pea koe i te tīmatanga o te mamae i te wā e whakakori ana koe, ā, ka roa tonu i muri mai.

Ko ēnei ngā tohu matua ka kitea pea e koe:

• Te ngawari me te mamae i te taha o roto o tō wheua waewae
• Te mamae e kaha ake ana i te wā e whakakori ana, ina koa te oma, te pōro rānei
• Te pupuhi iti i tō waewae
• Te mamae e roa tonu ana ahakoa kua mutu tō whakakori
• Te mamae koi ina pēhi koe i te wheua waewae
• Te ngoikore o tō waewae, ina koa i te ata

Ko te nuinga o te mamae ka horapa ki ngā inihi maha i te wheua waewae, kāore i te tū kotahi i tetahi wāhi iti. Ki te pāngia koe e te mamae nui, e te tohu rānei e kore e pai ake mā te okioki, he mea tika kia tirohia e te kaiwhakarongo hauora kia kore ai e pāngia e ngā mate kino atu penei i ngā whati kōiwi.

He aha ngā take o ngā mamae i te wheua o te waewae?

Ka puta mai ngā mamae i te wheua o te waewae ina nui rawa te pēhanga ki tō wheua waewae me ngā uaua e hono ana ki reira. Ko te take tino noa ko te nui rawa o te whakakori tinana i te tere, ina koa ki te kore tō tinana i whakarite ki ngā tono nui ake. Ka hinga ngā kōpū o tō waewae ki tēnei huringa ohorere.

He maha ngā take ka āwhina ki te whanake i ngā mamae i te wheua o te waewae:

• Te whakanui ohorere i te kaha o tō whakakori, te roa, te auau rānei
• Te oma, te whakakori rānei i runga i ngā papa mārō penei i te siminti, i te tarutaru rānei
• Te kakahu i ngā hu e pakaru ana, i ngā hu rānei e kore e tika
• Te pēhanga o ngā waewae, teitei rānei e pā ana ki te āhua o te pā o tō waewae ki te whenua
• Te āhua oma kino, te mahi tinana rānei e hanga ana i te pēhanga nui atu
• Ngā uaua ngoikore o te hope, te puku, te rekereke rānei e kore e tautoko tika
• Te tīmatanga o tētahi hākinakina hou, mahi rānei kahore he whakangungu tika

I etahi wā, ka taea hoki e ngā take iti te whai wāhi. Ko te roa ake o tetahi waewae i tetahi atu ka hanga i ngā tauira pēhanga kore tika i te wā e neke ana. Ko ētahi mate hauora e pā ana ki te mātotorutanga o te kōiwi, te mahi uaua rānei ka nui ake te tūponotanga o te whanake i ngā mamae i te wheua o te waewae.

Nōhea te haere ki te taote mō ngā mamae i te wheua o te waewae?

Ko te nuinga o ngā mamae i te wheua o te waewae ka pai ake mā te okioki me te tiaki whaiaro i roto i ngā wiki torutoru. Heoi, me whakaaro koe ki te haere ki te kaiwhakarongo hauora ki te nui rawa te mamae, ki te roa tonu rānei ahakoa te okioki, ki te āwangawanga rānei i ō mahi o ia rā. Ka taea e te aratohu ngaio te ārahi kia mohio koe kei te whakahaere koe i ngā mamae i te wheua o te waewae, kāore i te whara nui atu.

Rapua te awhina hauora ki te pāngia koe e ētahi o ēnei tohu whakatūpato:

• Te mamae nui e kore e pai ake i muri i ngā rā maha o te okioki
• Te pupuhi e kaha ake ana, e kore rānei e whakautu ki te hukapapa me te whakaara
• Te ngenge, te wiri rānei i tō waewae
• Te mamae e puta ana ahakoa kāore koe e whakakori
• Ngā tohu o te mate penei i te whero, te wera, te kirika rānei
• Te kore e taea te haere noa, te mau rānei i te taumaha

Ka taea e tō taote te whakatau i waenga i ngā mamae i te wheua o te waewae me ngā mate nui atu penei i ngā whati kōiwi, i te compartment syndrome rānei. Kei te hiahia ēnei mate ki ngā tikanga rongoā rerekē, no reira he mea nui te whiwhi i te whakatau tika mō te whakaora tika.

He aha ngā take tūponotanga mō ngā mamae i te wheua o te waewae?

Ahakoa ka taea e te tangata te whanake i ngā mamae i te wheua o te waewae, he maha ngā take ka nui ake te tūponotanga o te pānga ki tēnei mate. Ka taea e te mārama ki ēnei take tūponotanga te awhina i a koe ki te tango i ngā mahi ārai me te mohio ki te wā ka nui ake pea te tūponotanga o te whanake i ngā mamae i te wheua o te waewae.

Ko ēnei ngā take ka nui ake pea tō tūponotanga:

• Ko te hou ki te oma, ki te whakakori tinana nui rānei
• Te pēhanga o ngā waewae, teitei rānei
• Te whakauru ki ngā hākinakina me ngā mutu ohorere me ngā tīmatanga penei i te pōro ranei
• Te whakangungu i runga i ngā papa mārō, i ngā papa kore tika rānei
• Ngā uaua kēkē ngoikore, ngā uaua hope, te kaha puku rānei
• Ko te wahine (nā ngā take penei i te mātotorutanga o te kōiwi me te mahi tinana)
• Te hītori o ngā mamae o mua i te wheua o te waewae, i ngā whara o raro o te waewae rānei
• Te oma i roto i ngā hu kua pakaru, i ngā hu rānei e kore e rite ki tō momo waewae

Ka taea hoki e te tau te whai wāhi, i te mea ko ngā kaitākaro taitamariki me ngā tāngata hou ki ngā kaupapa whakakori e nui ake te tūponotanga. Ko ngā hoia me ngā kaikani e kitea ana e pāngia ana e ngā mamae i te wheua o te waewae nā te āhua whakarerekē, nui o te whakakori.

He aha ngā raruraru pea o ngā mamae i te wheua o te waewae?

Ko te nuinga o te iwi ka ora mai i ngā mamae i te wheua o te waewae kahore he raruraru roa. Heoi, ko te whakakahore i te mamae me te whakakori tonu ka arahi ki ngā raruraru nui ake e roa ana te whakaora. Kei reira ngā tohu mamae o tō tinana mō tētahi take, ā, ko te pehi atu i ēnei ka hoki whakamuri i etahi wā.

Ki te kore e whakahaerea tika ngā mamae i te wheua o te waewae, ka whanake pea koe:

• Ngā whati kōiwi i tō tibia (ngā wahi iti i te kōiwi)
• Te mamae roa e roa tonu ana ahakoa te okioki
• Ngā pakaru katoa o ngā uaua, o ngā uaua hono rānei
• Te mate mamae rohe mamae (he mate mamae roa, he iti rawa)
• Ngā whara utu i ētahi atu wāhi o tō waewae, o tō hope rānei mai i ngā tauira nekehanga i whakarerekētia

Ko te rongo pai ko ēnei raruraru ka taea te ārai mā te okioki tika me te hoki haere mā te whakakori. Ko te tango i ngā mamae i te wheua o te waewae mai i te tīmatanga ka arahi ki te whakaora katoa, ā, ka āwhina i a koe ki te karo i ēnei hua tino raruraru.

Me pēhea te ārai i ngā mamae i te wheua o te waewae?

Ko te ārai i ngā mamae i te wheua o te waewae he ngāwari ake i te whakaora i muri i te whanake. Ko te mea nui ko te whakanui haere i tō taumata mahi me te whakarongo ki ngā tohu o tō tinana. Ko te nuinga o ngā rautaki ārai e aro ana ki te whakaiti i te pēhanga ohorere e arahi ana ki ngā mamae i te wheua o te waewae.

Ko ēnei ngā huarahi whai hua hei ārai i ngā mamae i te wheua o te waewae:

• Whakanuia haere tō kaha whakakori (kāore atu i te 10% ia wiki)
• Kakahu i ngā hu whakakori e rite ana ki tō momo waewae me tō aronga
• Whakakapihia ngā hu oma i ia 300-500 maero
• Whakaranuhia ngā mahi whakakori nui me ngā huarahi iti penei i te kauhoe, te hikareti rānei
• Whakapakaritia ō uaua kēkē, ngā uaua hope, me te puku
• Tāia ō kēkē me ngā uaua Achilles i ia rā
• Tīpakohia ngā papa oma ngawari ina taea
• Whakamahana tika i mua i te whakakori me te whakamatao i muri mai

Ki te pēhanga o ō waewae, ki teitei rānei, whakaarohia te tirotiro mō ngā whakauru orthotic. Ka taea e ēnei te whakapai ake i ō mahi waewae me te whakaiti i te pēhanga ki ō waewae i te wā e whakakori ana.

Me pēhea te whakatau i ngā mamae i te wheua o te waewae?

Ko te whakatau i ngā mamae i te wheua o te waewae e tīmata ana mā tō taote e uiui ana ki ō tohu me te tirotiro i tō waewae. Ka hiahia rātou ki te mohio ki tō kaupapa whakakori, te tīmatanga o te mamae, me te aha e pai ake ai, e kino ake rānei. Ka āwhina tēnei kōrero i a rātou ki te mārama ki te tauira o tō mamae.

I te wā o te whakamātautau tinana, ka pēhi māori atu tō taote i tō wheua waewae ki te kimi i ngā wāhi ngawari. Ka tirohia pea e rātou tō haere, tō oma rānei ki te aromatawai i ō tauira nekehanga. I te nuinga o ngā wā, ka whakarato tēnei whakamātautau i ngā mōhiohio e tika ana hei whakatau i ngā mamae i te wheua o te waewae.

I etahi wā, ka tūtohu pea tō taote i ngā whakamātautau whakaahua hei whakakore i ētahi atu mate:

• Ngā X-rays hei tirotiro i ngā whati kōiwi (ahakoa kāore ēnei e whakaatu i ngā whati wawe)
• Te tātaritanga MRI ki te whakapaehia ngā whati kōiwi, kāore i te kitea i runga i ngā X-rays
• Te tātaritanga wheua i ngā take iti e kore ai e whai hua ngā whakamātautau atu
• Te ultrasound hei aromatawai i te mumura o ngā kōpū ngohengohe

Ka āwhina ēnei whakamātautau kia kore koe e pāngia e tētahi mate nui ake e hiahia ana ki te rongoā rerekē. Ko te whiwhi i te whakatau tika mai i te tīmatanga ka āwhina i a koe ki te whakaora nui atu.

He aha te rongoā mō ngā mamae i te wheua o te waewae?

Ko te turanga o te rongoā mamae i te wheua o te waewae ko te okioki me te tuku i te wā ki ō kōpū hei whakaora. Kāore tēnei e kī ana ki te kore mahi katoa, engari ki te karo i ngā mahi i puta ai te raruraru. Ko te nuinga o te iwi ka kite i te whakapainga nui i roto i ngā wiki 2-4 mā te tiaki tika.

Ka uru pea tō mahere rongoā ki:

• Te okioki mai i ngā mahi whakakori nui e puta ai te mamae
• Te rongoā hukapapa mō ngā meneti 15-20 i ia rā
• Ngā rongoā mamae kore-whakahaunga penei i te ibuprofen, te acetaminophen rānei
• Ngā mahi whakatairanga ngawari mō ō kēkē me ō wheua waewae
• Ngā mahi iti penei i te kauhoe, te hikareti rānei
• Ngā ringa komiri, i ngā potae rapa rānei mō te tautoko
• Te rongoā tinana hei whakahaere i ngā ngoikore uaua

I ngā take roa atu, ka tūtohu pea tō taote i ngā rongoā atu. Ka uru pea ēnei ki ngā rongoā anti-mumura whakahaunga, ngā taputapu orthotic ritenga, i ngā tikanga rongoā tinana motuhake rānei. Ko ētahi tāngata ka whai hua mai i te rongoā mirimiri, i ētahi atu rongoā ringa rānei hei whakapai ake i te whakaora o ngā kōpū.

Me pēhea te tiaki i ngā mamae i te wheua o te waewae i te kāinga?

Ko te tiaki kāinga te pou o te whakaora mamae i te wheua o te waewae mō te nuinga o te iwi. Ko te mea nui ko te mau tonu ki tō kaupapa tiaki whaiaro me te manawanui ki te tukanga whakaora. Kei te hiahia ō kōpū ki te wā hei whakatika me te whakapakari, no reira ko te tere ki te mahi ka arahi ki ngā hē.

Koinei te huarahi e taea ai e koe te tiaki i ngā mamae i te wheua o te waewae i te kāinga:

• Tāpirihia te hukapapa i roto i te tauera angiangi mō ngā meneti 15-20, 3-4 wā ia rā
• Tangohia ngā rongoā mamae kore-whakahaunga penei i te tohu i runga i te kete
• Whakaarahia ō waewae ina okioki ana hei whakaiti i te pupuhi
• Whakahaerehia ngā whakatairanga kēkē me ngā wheua waewae rua ia rā
• Huri ki te whakakori iti penei i te haere, te kauhoe, te yoga rānei
• Kakahu i ngā hu tautoko ahakoa mō ngā mahi o ia rā
• Mirimirihia te wāhi māori atu mā ō ringa, mā te rōra foam rānei

Whakarongo ki ngā tohu o tō tinana i te wā e hoki haere ana koe ki te mahi. Tīmatahia mā ngā hui poto, ngāwari, ā, whakanuia haere noa atu ki te kore koe e mamae. Ki te hoki mai ngā tohu, tangohia tetahi taahiraa whakamuri me te tuku i te wā whakaora atu.

Me pēhea te whakarite mō tō hui taote?

Ko te whakarite mō tō haerenga ki te taote ka taea te awhina i a koe ki te whiwhi i te hua nui rawa atu i tō hui, me te whakarite kia whiwhi koe i te tiaki pai rawa atu. Ko te whai i ngā mōhiohio whakaritea ka āwhina i tō taote ki te mārama ki tō āhuatanga me te hanga i ngā tūtohu rongoā pai ake.

I mua i tō hui, kohikohia ēnei mōhiohio:

• Ngā kōrero mō te tīmatanga o tō mamae me te mahi i mahi koe
• Te rārangi o ō rongoā me ō tāpiringa o nāianei
• Ngā mōhiohio mō tō kaupapa whakakori me ngā huringa hou
• Ō hu whakakori hei whakaatu i ngā tauira kakahu
• Ngā pūrongo mō te hoki haere ki ō mahi mā te ora
• Ngā whara, ngā rongoā rānei i whakamātau koe i mua

Whakaarohia te pupuri i te tātai mamae mō ngā rā torutoru i mua i tō haerenga. Tuhia te wā e kaha ake ai te mamae, te wā e pai ake ai, ngā mahi e arahi ana, me te āhua o te pānga ki tō oranga o ia rā. Ka āwhina ēnei mōhiohio i tō taote ki te mārama ki te tauira me te kaha o tō mate.

He aha te mea nui mō ngā mamae i te wheua o te waewae?

Ko ngā mamae i te wheua o te waewae he mate noa, he taea te whakaora, e whakautu pai ana ki te okioki me te hoki haere mā te whakakori. Ahakoa ka āwangawanga te mamae, ina koa ki te āwangawanga i tō kaupapa whakakori, ko te nuinga o te iwi ka ora katoa i roto i ngā wiki torutoru mā te tiaki tika. Ko te mea nui ko te whakarongo ki tō tinana me te kore e pehi atu i te mamae.

Kia mahara ko te ārai ko tō rautaki pai hei karo i ngā wāhanga o muri. Ko te whakanui haere i tō taumata mahi, te kakahu i ngā hu tika, me te whakapakari i ngā uaua tautoko ka āwhina ki te pupuri i ō wheua waewae kia ora. Ki te whanake koe i ngā mamae i te wheua o te waewae, ko te rongoā wawe me te manawanui ki te tukanga whakaora ka arahi ki ngā hua pai.

Kaua e whakaroa ki te rapu awhina ngaio ki te nui rawa ō tohu, ki te kore rānei e pai ake mā te tiaki whaiaro. Ko te whiwhi i te whakatau tika me te mahere rongoā ka taea te awhina i a koe ki te hoki ki ō mahi tino pai mā te ora me te maia.

Ngā pūrongo e uiuihia ana e pā ana ki ngā mamae i te wheua o te waewae

E hia te roa o te whakaora i ngā mamae i te wheua o te waewae?

Ko te nuinga o ngā mamae i te wheua o te waewae ka ora i roto i ngā wiki 2-4 mā te okioki tika me te tiaki. Heoi, ka rerekē te wā whakaora i runga i te kaha o tō mate me te pai o tō whai i ngā tūtohu rongoā. Ko ētahi tāngata ka pai ake i roto i ngā rā torutoru, ko ētahi atu pea ka hiahia ki ngā wiki 6-8 mō te whakaora katoa. Ko te mea nui ko te kore e tere ki te hoki ki ngā mahi whakakori nui, i te mea ka roa pea tō wā whakaora.

Ka taea te oma me ngā mamae i te wheua o te waewae?

Kāore i te tūtohutia te oma i roto i te mamae o ngā mamae i te wheua o te waewae, i te mea ka kaha ake pea tēnei mate me te whakaroa i te whakaora. Ko te oma me ngā mamae i te wheua o te waewae ka arahi ki ngā whara nui ake penei i ngā whati kōiwi. Engari, arotahi ki ngā mahi iti penei i te kauhoe, te hikareti, te haere rānei kia ngaro ra ano tō mamae. Kia ngaro ra ano tō mamae, ka taea e koe te hoki haere ki te oma mā te huarahi atawhai.

He aha te rerekētanga i waenga i ngā mamae i te wheua o te waewae me te whati kōiwi?

Ko ngā mamae i te wheua o te waewae e puta mai ana te mamae whānuitia i ngā inihi maha o tō wheua waewae, ko ngā whati kōiwi e puta mai ana te mamae nui atu i tetahi wāhi motuhake. Ko te mamae o te whati kōiwi e kaha ake ana me te mahi, ā, ka roa tonu ahakoa te okioki. Ki te pāngia koe e te mamae nui, e te mamae tika rānei e kore e pai ake mā te rongoā mamae i te wheua o te waewae, haere ki te taote mō te aromatawai tika me ngā whakamātautau whakaahua.

Kei te awhina ngā ringa komiri ki ngā mamae i te wheua o te waewae?

Ka taea e ngā ringa komiri te whakarato i ētahi whakaora mā te tautoko i ngā uaua o tō wheua waewae me te whakaiti pea i te wiri i te wā e whakakori ana. Ko te nuinga o te iwi e kite ana he whai hua mō te whakahaere i te mamae, ahakoa kāore he rongoā mō ngā mamae i te wheua o te waewae. Ko ngā ringa e mahi pai ana ina whakaranuhia ki ētahi atu rongoā penei i te okioki, te hukapapa, me ngā hu tika. Ka taea hoki te whakamahi mō te ārai ina hoki koe ki te mahi.

Me tāia, me okioki rānei ngā mamae i te wheua o te waewae?

Ko te tā me te okioki e whai wāhi ana ki te whakaora mamae i te wheua o te waewae. Ko te okioki mai i ngā mahi mamae he mea nui hei tuku i te whakaora, ko te tā ngawari ka taea te pupuri i te ngawari me te whakahaere i te ngoikore o ngā uaua e āwhina ana ki te mate. Arotahi ki ngā tā kēkē me ngā wheua waewae ngawari, engari karohia ngā tā e nui ake ai tō mamae. Ko te whakaranu i te okioki tika me te tā tika e whakarato ana i ngā hua pai rawa.