He aha te mamae o te pakihiwi? Ngā tohumate, ngā take, me te rongoā i te kāinga

Ko te mamae o te pakihiwi he raruraru, he mamae rānei i roto i tō hononga pakihiwi, ngā uaua, rānei, ngā kiko huri noa. Koinei tētahi o ngā amuamu tino noa e kawea ana e te tangata ki ō rātou tākuta, ā, he take pai tōna – he tino uaua tō pakihiwi, he maha ngā hononga, ngā uaua, me ngā uaua e mahi ngātahi ana ki te whai i tō whānuitanga o te nekehanga e whakamahia ana e koe i ia rā.

He aha te mamae o te pakihiwi?

Ko te mamae o te pakihiwi he raruraru e pā ana ki tō pakihiwi, i roto rānei, i te taha rānei. Kāore anō tō pakihiwi i te hononga kotahi – he mea hanga ki te maha o ngā hononga, ngā uaua, ngā uaua, me ngā uaua e mahi ngātahi ana pēnei i te tīma pai.

Whakaarohia tō pakihiwi hei hononga tino neke o te tinana. Ko tēnei ngāwari mīharo ka tae mai me te hokohoko: he mea tūturu hoki ki te whara me te mau. Ka taea e te mamae te rerekē mai i te mamae pāpaku e haere mai ana, e haere ana ki ngā mamae koi, e werohia ana e aukati ana i a koe i ō ara.

Ko te nuinga o te mamae o te pakihiwi ka whanake haere i te wā, i te nuinga o te wā mai i ngā nekehanga tukurua, i te mau iti rānei. I ētahi wā ka puta ohorere i muri i te whara, i te nekehanga rānei.

He pēhea te mamae o te pakihiwi?

Ka rerekē te mamae o te pakihiwi i runga i te take. Ka pāngia pea e koe te mamae hōhonu, tonu e puta mai ana i roto i te hononga tonu, i ngā mamae koi, e pupuhi ana e mau ana i a koe i te wā e neke ana koe i ētahi ara.

Ka kaha ake te mamae i te wā e ngana ana koe ki te toro ki runga, ki muri i tō tuara, ki tō tinana rānei. Ka kite pea koe he tino raruraru i te pō, ina koa e takoto ana koe i te taha e pā ana.

He maha ngā tāngata e whakaahua ana i te ahua o tō rātou pakihiwi e

He maha ngā take e puta ai te mamae o te pakihiwi, ā, mā te māramatanga ki te take ka āwhina koe ki te kimi i te huarahi tika ki te whakawātea. Me tūhura ngā take nui e pā ana ki tō raru.

Koinei ngā take nui o te mamae o te pakihiwi, ka tīmata mai i ngā mea e puta pinepine ana:

1. Ngā raruraru o te rotator cuff – Ka mumura, ka haehae, ka tōia rānei ēnei uaua me ngā uaua e whā mai i te whakamahi nui, i te whara rānei
2. Pakihiwi mārō – Ka matotoru, ka mārō tō pūtau pakihiwi, ka tino aukati i te nekehanga
3. Te pēhi o te pakihiwi – Ka pēhia ngā kiko ngawari i waenga i ngā wheua ina hiki ana tō ringa
4. Arthritis – Te mau me te haehae, te mumura rānei i ngā hononga pakihiwi
5. Bursitis – Ka mumura ngā pūta ngawari e ki ana i te wai e whakangāwari ana i ō hononga
6. Te tō o te uaua – Ngā uaua pakihiwi kua nui te mahi, kua totoro ohorere rānei
7. Te tūnga kino – Ko te tūpātai, te piko whakamua rānei ka nui ake te pēhanga ki ngā uaua pakihiwi
8. Te tūnga moe – Te takoto ki tō pakihiwi i te tūnga rāwāhi mō ngā hāora

Ko ngā take kāore i te nuinga engari he mea nui ko te pēhi o ngā io i tō kaki, ngā raruraru o te ngākau (ka puta te mamae e pā ana), ngā mate rānei. Ka āwhina tō tākuta ki te whakatau ko wai o ēnei pea e pā ana ki a koe.

He tohu, he tohumate rānei te mamae o te pakihiwi o te aha?

Ka taea e te mamae o te pakihiwi te tohu i ngā momo āhuatanga e huna ana, mai i te ngawari o te uaua ki ngā raruraru hononga nui ake. I te nuinga o te wā, ko te huarahi tēnei o tō tinana ki te kī atu ki a koe me aro, me manaaki tētahi mea i tō wāhi pakihiwi.

Koinei ngā āhuatanga e puta pinepine ai te mamae o te pakihiwi:

• Te mumura o te uaua o te pōkai hurihuri – Te mumura o ngā uaua e āwhina ana ki te neke i tō pakihiwi
• Ngā roimata o te uaua o te pōkai hurihuri – Ngā roimata wāhanga, katoa rānei i roto i ēnei uaua nui
• Te pūpū o te pakihiwi (pakihiwi mārō) – Te mārō me te mamae e whanake haere ana
• Te mate o te pakihiwi – Te kōpeketanga o ngā kiko ngawari i te wā e neke ana te ringa
• Osteoarthritis – Te mau me te haehae o te kirikiri o te hononga pakihiwi
• Rheumatoid arthritis – Te mumura ā-ārai e pā ana ki ngā hononga
• Te mumura o te pakihiwi – Te mumura o ngā pūpū iti e whakamātau ana
• Te mumura o te uaua o te pīkō – Te mumura o te uaua e hono ana i tō pīkō ki tō pakihiwi

Ko ētahi o ngā āhuatanga kāore i te mōhiotia ko te wehenga o te pakihiwi, te tūāki, te whati rānei. I te wāhi onge, ko te mamae o te pakihiwi he tohu pea o ngā raruraru o te ngākau, ina koa ki ngā wāhine, te kōpeketanga rānei o te io i te wāhi o te kaki.

Ka taea e te mamae o te pakihiwi te ngaro noa iho?

He maha ngā take o te mamae o te pakihiwi ka pai ake anō, ina koa ka pā mai i te tōpana iti o te uaua, te tūnga moe kino, te whakamahi rānei i te wā poto. He kaha whakamīharo tō tinana ki te whakaora, ā, ki te whai wā me te manaaki tika, ka ngaro noa te mamae o te pakihiwi.

He rerekē te wā mō te whakaora tūturu. Ka pai ake pea te tōpana iti o te uaua i roto i ngā rā torutoru ki te wiki. Heoi, ko ngā take nui ake pēnei i ngā raruraru o te pōkai hurihuri, te pakihiwi mārō rānei, ka roa pea te wiki ki te marama kia pai ake, ahakoa te rongoā.

Ko te mamae e puta mai ana i ngā mahi tukurua, i te tūnga kino rānei, ka pai ake i te wā e whakatika ana koe i te take i raro. Ki te whakamutu koe i te mahi e pōraru ana, me te okioki tika i tō pakihiwi, ka kite pea koe i te pai haere.

I te mea kua korerotia, ka kino ake etahi ahuatanga ki te kore e tika te rongoa. Hei tauira, ka nui ake te here o te pakihiwi mārō i te roanga o te wā ki te kore e rongoatia wawe.

Me pēhea te rongoa i te mamae o te pakihiwi i te kāinga?

He maha ngā wā ka taea e koe te whakahaere i te mamae o te pakihiwi ngawari ki te āhua i te kāinga mā ngā huarahi ngawari. Ko te mea nui ko te whakarongo ki tō tinana, kaua hoki e kaha ki te mamae nui.

Anei ētahi rongoā kāinga kua whakamatauria hei āwhina i te whakamāmā i tō mamae pakihiwi:

1. Okioki me te whakarerekē i ngā mahi – Kaua e mahi i ngā nekehanga e kino ake ai te mamae, engari kaua e mutu katoa te neke
2. Te rongoā mā te huka – Whakamahia ngā pākete huka mō te 15-20 meneti i te maha o ngā wā i te rā i ngā haora 48 tuatahi
3. Te rongoā mā te wera – Whakamahia ngā kōpeketanga mahana, ngā papa whakamahana rānei i muri i te hekenga o te mumura tuatahi
4. Te totoro ngawari – Mahia ngā nekehanga puhoi, i raro i te mana ki te pupuri i te ngawari
5. Ngā rongoā mamae e hokona ana i te tatau – Ka taea e te ibuprofen, te acetaminophen rānei te whakaiti i te mamae me te mumura
6. Te tūnga moe tika – Moe ki tō tuara, ki tō taha kāore i pā, me te tautoko urunga
7. Te whakatika i te tū – Kia hoki ō pakihiwi, kaua e tūpā
8. Te mirimiri ngawari – Te mirimiri-whaiaro mā te marama, te mirimiri ngawari rānei e tētahi atu

Ko ēnei rongoā kāinga te mea pai mō te mamae ngawari kua roa i te iti iho i te wiki. Kia mahara, ko te whāinga ko te tautoko i te tukanga whakaora tūturu o tō tinana, kaua e huna i te mamae nui e hiahia ana ki te āwhina hauora.

He aha te rongoā hauora mō te mamae pakihiwi?

Ko te rongoā hauora mō te mamae pakihiwi e whakawhirinaki ana ki te take o tō mamae me te nui o te mamae. Ka mahi tō tākuta ki a koe ki te waihanga i tētahi mahere rongoā e aro ana ki tō āhuatanga me ō whāinga.

Te nuinga o ngā tākuta ka tīmata ki ngā rongoā ngawari i mua i te whakaaro ki ngā kōwhiringa kaha ake. Ko te rongoā tinana te rārangi tuatahi o te rongoā, e āwhina ana i a koe ki te whakahoki i te kaha me te ngawari mā ngā mahi whakangungu me ngā tikanga.

Ka tūtohu pea tō tākuta i ngā rongoā rongoā mena kāore ngā kōwhiringa ka taea te hoko e whakarato ana i te āwhina nui. Ka uru pea ēnei ki ngā rongoā anti-inflammatory kaha ake, ngā whakangāwari uaua, i ētahi wā, ngā werohanga corticosteroid wā-poto ki roto tonu i te hononga pakihiwi.

Mō ngā take e mau tonu ana, e kaha ana rānei, ka tūtohu pea tō tākuta i ngā rongoā motuhake pēnei i te rongoā ultrasound, te whakaihiihi hiko, ngā tikanga werohanga motuhake rānei hei whakaiti i te mumura me te whakatairanga i te whakaora.

Ko te pokanga e rāhui ana mō ngā take kaha kāore i aro ki ētahi atu rongoā. Ka uru pea tēnei ki ngā tikanga arthroscopic hei whakatika i ngā uaua kua haehae, hei tango rānei i ngā kiko mumura, i ētahi wā onge, te pokanga whakakapi hononga.

Āhea au e kite ai i te tākuta mō te mamae pakihiwi?

Me kite koe i te tākuta mēnā he kaha, he mau tonu rānei tō mamae pakihiwi, e raru ana rānei i āu mahi o ia rā. Whakapono ki ō pūngao – mēnā he mea e hē ana, he pai ki te tirohia.

Anei ngā tohu mārama e tohu ana e hiahia ana koe ki te āwhina hauora:

• He mamae ohorere, kaha – Inā koa i muri i te wharanga, te hinganga rānei
• Te kore rawa e taea te neke i tō pakihiwi – E 'mate' ana tō ringa, he ngoikore rānei
• Te huringa kitea – He rerekē te ahua o tō pakihiwi, kei waho rānei i te wāhi
• Ngā tohu o te mate – Te kirika, te whero, te mahana, te pūpū rānei
• Te ngaro o te rongo, te ngau rānei – I tō ringa, ringa rānei, maihao rānei
• Te mamae e roa ana i te rā torutoru – Kāore he whakapai ahakoa te rongoā i te kāinga
• Te mamae e kaha haere ana i te wā – Kāore i te pai haere
• Te mamae i te pō – E ara tonu ana i a koe, e aukati ana rānei i te moe

Rapua tonu te āwhina hauora mēnā ka pā tō mamae ki te uma me te mamae o te pakihiwi, tērā pea he raruraru ngākau, inā koa he āhuatanga tūpono tōu mō te mate ngākau.

He aha ngā āhuatanga tūpono mō te whanaketanga o te mamae pakihiwi?

He maha ngā āhuatanga ka whakanui i tō tūponotanga ki te whanake i te mamae pakihiwi, ahakoa te whai āhuatanga tūpono kāore e taurangi ka raru koe. Mā te māramatanga ki ēnei āhuatanga ka āwhina i a koe ki te whai i ngā mahi ārai.

Ko te pakeke tētahi o ngā āhuatanga tūpono nui. I te wā e pakeke ana koe, ka heke te kaha o ngā kiko i tō pakihiwi, ka nui ake te tūponotanga o te wharanga me te heke. Ko te nuinga o ngā raruraru pakihiwi ka nui ake te pānga i muri i te 40 tau.

He nui te pānga o āu mahi o ia rā me tō mahi. Ko ngā mahi, ngā hākinakina rānei e whai pānga ana ki ngā nekehanga o runga ake, te hiki taumaha, te whakamahi rorohiko rānei mō te wā roa ka pēhi i tō pakihiwi i te wā.

Koinei ngā āhuatanga tūpono nui hei mōhio:

• Neke atu i te 40 tau te pakeke – Ka piki te ngenge tūturu i te roanga o te wā
• Ngā mahi tukurua i runga ake i te mahunga – Ngā hākinakina pēnei i te tēnehi, te kauhoe, te pōro pēhi rānei
• Te tū kino – Ko te mea nui mai i te mahi tēpu, te titiro iho rānei ki ngā pūrere
• Ngā whara pakihiwi o mua – Ko ngā raruraru o mua ka nui ake te tūpono o ngā take o muri mai
• Ētahi mahi – Te hanga whare, te peita, ngā mahi rānei e hiahia ana ki te hiki taumaha
• Ngā taurite uaua – Ngā uaua tuara ngoikore, ngā uaua pouaka rānei e mārō ana
• Ngā āhuatanga mumura – Te rūmātiki, ētahi atu mate ārai-a-tinana rānei
• Te mate huka – Ka taea te whakanui ake i te tūpono o te pakihiwi mārō

Ko te rongo pai, he maha ngā āhuatanga tūpono ka taea te whakarerekē mā ngā huringa o te noho, te ergonomics tika, me te pupuri i te hauora pakihiwi pai mā te whakakori tinana me te totoro.

He aha ngā raruraru ka puta mai i te mamae pakihiwi?

Ki te kore e tika te aro ki te mamae pakihiwi, ka taea te arahi ki ētahi raruraru ka uaua ake te rongoā i tō āhuatanga. Ko te raruraru tino noa ko te mamae mau tonu e mau ana mō ngā marama, tau rānei.

Ko ngā raruraru pakihiwi kāore i rongoatia, ka hua mai te iti o te whānuitanga o te nekehanga me te mārō. Ka kite pea koe he uaua ake te mahi i ngā mahi o ia rā pēnei i te toro ki runga ake, ki muri i tō tuara, ki tō tinana rānei.

Anei ngā raruraru ka puta mai me mōhio koe:

• Te mate mamae tawhito – He mamae tonu ka uaua ake te rongoa i te wa
• Pakihiwi mārō – He mārō nui ka roa pea mō ngā tau
• Te ngoikoretanga o te uaua – Nō te karo i te whakamahi i te pakihiwi mamae
• Ngā raruraru whakakapi – Te mamae i tō kaki, tō tuara, i tētahi atu pakihiwi rānei nō te nui rawa o te whakamahi
• Te raruraru moe – Te mamae tawhito e pā ana ki tō okiokinga me te whakaora
• Te pōuri me te āwangawanga – Nō te aro ki te mamae tonu me ngā here
• Te hauatanga mahi – Te kore e taea te mahi i ngā mahi mahi i te whai hua
• Te kino haere o te hononga – I ngā tūāhua o te rūmātiki, o ngā roimata rānei kāore i rongoatia

E whakaatu ana ēnei raruraru i te hiranga o te aro ki te mamae o te pakihiwi i te wā wawe me te whai i te rongoa tika. Ko te nuinga o ngā raruraru ka taea te ārai mā te manaaki me te aro tika.

He pai, he kino rānei te mamae o te pakihiwi mō te whakaora?

Ko te mamae i tō pakihiwi he tohu whakatūpato me te aratohu mō tō whakaora. He mea noa, he mea e tūmanakohia ana te āhua o te mamae i te wā o te whakaora, engari ko te mamae nui e aukati ana i te neke, e kino haere ana i te wā, he kore hua.

Ko te mamae ngawari ki te āhua o te mamae i te wā o te neke ngawari me te whakakori tinana he wāhanga tonu o te tukanga whakaora. E kī ana ki a koe kei te mahi tō tinana ki te whakatika i a ia anō, ā, e āwhina ana i a koe ki te mārama ki ō here o nāianei.

Ko te mea nui ko te ako ki te wehe i waenga i te mamae "pai" me te mamae "kino". Ko te mamae pai he ngawari noa, he wā poto, ā, ka pai ake mā te okioki tika, te neke ngawari rānei. Ko te mamae kino he koi, he nui, he kino rawa atu rānei i te wā o te mahi.

I te wā o te whakaora, ka āwhina te mamae ki te ārai i a koe i te nui rawa o ngā mahi ka tūpono ka whara anō. Heoi, ko te nui rawa o te mamae ka arahi ki te tiaki uaua, te mārō, me te mataku ki te neke e whakaroa ana i te whakaora.

Ka taea e tō tākuta te āwhina i a koe ki te mārama ki te taumata o te mamae e tika ana i te wā o tō whakaora, ā, i te wā e tika ana kia kaha ake i te mamae ngawari, me te wā e tika ana kia okioki me te rapu rongoā atu anō.

He aha ngā mea ka pōhēhēhia ai te mamae o te pakihiwi?

I ētahi wā ka pōhēhēhia te mamae o te pakihiwi ki ētahi atu āhuatanga, ā, i te taha kē, ka taea e ngā raruraru i ētahi atu wāhanga o tō tinana te huna hei mamae pakihiwi. Koinei te take he mea nui kia tika te tātaritanga.

Ka taea e te mamae mai i tō kaki te horapa ki raro ki tō pakihiwi, ka āhua pēnei te āhua he raruraru pakihiwi, engari he raruraru tō te tuarā o te kaki. Waihoki, ka taea e ngā raruraru o ō uaua o te tuarā o runga te whakaputa mamae e rongo ana koe i tō wāhi pakihiwi.

Koinei ngā āhuatanga e pōhēhēhia ana ki te mamae pakihiwi:

• Ngā raruraru kaki – Ngā io kua pēhia, ngā raruraru tuarā o te kaki rānei
• Ngā raruraru ngākau – Inā koa ki ngā wāhine, ka taea e ngā whakaeke ngākau te whakaputa mamae pakihiwi
• Ngā raruraru pūkahukahu – Ka taea te whakaputa mamae ki te pakihiwi matau
• Ngā raruraru pūkahukahu – Tae atu ki te pūkahukahu, ngā puku pūkahukahu rānei
• Te tōrino o te tuarā o runga – Te pūngao uaua i waenga i ngā pōtae pakihiwi
• Ngā raruraru ripa – Tae atu ki ngā whati, ngā tōrino uaua rānei
• Te kōpeketanga io – I te ringa, i te wāhi pouaka o runga rānei
• Fibromyalgia – Te mamae uaua whānui tae atu ki ngā pakihiwi

Ka whakaarohia e tō tākuta ēnei mea ka taea i te wā o tō arotake, inā koa ki te kore tō mamae e aro ki ngā rongoā pakihiwi noa, ki te whai tohu kē atu koe e kore e ōrite ki te tātaritanga pakihiwi.

Ngā pātai e pātai pinepine ana mō te mamae pakihiwi

Q1: Kia pēhea te roa o te mamae pakihiwi e mau ana?

Kei runga i te aha te take o te mamae o te pakihiwi te roa o te mamae. Ko nga whara uaua iti ka pai ake i roto i nga ra torutoru ki te wiki me te manaaki tika. Ko nga take nui ake penei i nga raruraru o te cuff rotator ka roa pea nga wiki ki nga marama kia ora katoa.

Ko nga ahuatanga penei i te pakihiwi tio he waahi motuhake, he maha nga wa e 12-18 marama te roa me nga wahanga motuhake e toru. Ko te nuinga o nga tangata ka kite i te pai haere i te wa, ina koa me te maimoatanga tika me te manawanui.

Q2: Ka taea e au te korikori tinana me te mamae o te pakihiwi?

He maha nga wa ka taea e koe te haere tonu i etahi momo korikori tinana me te mamae o te pakihiwi, engari me whakarereke e koe o mahi. Whakaarohia nga nekehanga ngawari e kore e kino ake to mamae, me te karo i nga nekehanga o runga ake ranei i te hiki taumaha kia pai ake ra ano to pakihiwi.

Ko nga mahi iti-paanga penei i te hikoi, te eke paihikara tu, te yoga ngawari ranei ka awhina i te pupuri i to oranga katoa i te wa e ora ana to pakihiwi. Whakarongo tonu ki to tinana ka mutu mena ka nui ake te mamae.

Q3: He pai ake te whakamahi i te wera, i te hukapapa ranei mo te mamae o te pakihiwi?

Whakamahia te hukapapa mo nga haora 48 tuatahi i muri i te whara, i te wa ranei e kaha ana te mumura. Ka awhina te hukapapa ki te whakaiti i te pupuhi me te whakapouri i te mamae. Whakamahia nga peeke hukapapa mo te 15-20 meneti i nga wa maha i te ra.

I muri i te heke o te mumura tuatahi, ka nui ake te painga o te wera. Ka awhina te wera ki te whakangawari i nga uaua, te whakapai ake i te rere o te toto, me te whakaiti i te maro. Whakamahia nga kopiri mahana, nga papa whakamahana ranei mo te 15-20 meneti i ia wa.

Q4: Me moe au i runga i taku pakihiwi mamae?

He pai ake te karo i te moe tika i runga i to pakihiwi mamae. Ka taea e tenei tuunga te kino ake i te mumura me te whakararuraru i to moe. Engari, moe i runga i to tuara, i te taha ranei kaore i pa.

Mena me moe koe i runga i to taha, waiho he urunga i waenga i ou ringa hei tautoko i to pakihiwi me te whakaiti i te pehanga ki te hononga. E kitea ana e etahi tangata he awhina ki te moe i roto i te tuunga paku teitei ake ma te whakamahi i nga urunga taapiri.

Q5: Ahea ahau mohio ai he nui taku mamae o te pakihiwi?

He nui pea te mamae o tō pakihiwi ki te mea he kaha, he ohorere, he tahi rānei me ētahi atu tohumate e pā ana ki te māuiui. Ko ngā tohu e tika ana kia whiwhi wawe i te āwhina hauora ko te kore rawa e taea te neke i tō pakihiwi, te huringa kitea, te ngaro o te rongo, te mamae rānei e puta ana me te raruraru o te uma.

Ko te mamae kāore e pai ake i muri i ētahi rā o te rongoā i te kāinga, ka kaha haere, ka raru nui rānei i āu mahi o ia rā me tirotiro hoki e tētahi kaiwhakarato hauora.