10 Mahinga mo te Tenosynovitis a De Quervain

Toka Te Manawa

• Me pehea te tiimata
• Tohu Awhina Haumaru
  
• Mahinga 1: Ka hiki ake i te Thumb
• Mahinga 2: Te whakahee i te whakahee
• Mahinga 3: Tiwhikoretanga koromatua
• Mahinga 4: Finkelstein totoro
• Mahinga 5: Whakawhanawanga ringaringa
• Mahinga 6: Toronga o to ringa
• Mahinga 7: Te whakakaha i te rereketanga o te uwhi
• Mahinga 8: Te whakakaha i te rereketanga wehenga o te iritiki
• Mahinga 9: Te whakakaha i te pupuri
• Mahinga 10: Puna matimati
• Ahea ki te tiro ki to taakuta

Me pehea te awhina o te korikori

Ko te tenosynovitis a De Quervain he mate pukupuku. Ka mamae te maihao o to ringaringa i te take o te koromatua ka tutaki ki to ringa.

Mena kei a koe te de Quervain, kua whakakitea nga mahi whakakaha kia tere ake ai te mahi whakaora me te whakaiti i o tohu.

Hei tauira, ko etahi mahi ka awhina:

• whakaheke i te mumura
• whakapai ake i te mahi
• aukati i te hokinga mai

Ka ako ano koe me pehea te neke i to ringa kia iti ai te awangawanga. Kia kite koe i te whakapainga i roto i te wha ki te ono wiki mai i te tiimata o to mahi whakangungu.

Me panui mo etahi atu korero mo te tiimata, me te aratohu taahiraa-i te-taahiraa ki te 10 nga momo mahi.

Me pehea te tiimata

Mo etahi o enei mahinga ka hiahia koe ki enei taputapu:

• popo putty
• ropu aukati rapa
• peapa rapa
• taumaha iti

Mena kaore o taumaha, ka taea e koe te whakamahi i te kēne kai, ki te hama ranei. Ka taea hoki e koe te whakakii i tetahi ipu wai ki te wai, onepu, toka ranei.

Ka taea e koe enei whakangungu etahi wa i te roanga o te ra. Kia mahara ki te kore e raruraru i etahi atu taumaha maau ranei ma te mahi nui. Mena ka tutuki tenei, akene me iti ake te tukurua ka okioki ranei mo etahi ra.

Tohu Awhina Haumaru

• Me toro noa ki to taha ake.
• Kaua e akiaki koe ki tetahi tuunga.
• Kia mahara ki te aukati i a koe ki te mahi i nga nekehanga hakihaki.
• Kia mau ki o nekehanga, kia puhoi, kia maeneene.

Mahinga 1: Ka hiki ake i te Thumb

1. Whakanohia to ringa ki runga i te papa papatahi me te anga ake o to nikau.
2. Me okioki te pito o to koromatua kei te turanga o to maihao tuawha.
3. Hikina atu to koromatua mai i to nikau kia tata ki te taha o te ringa o to ringa. Ka ite koe i te toronga i muri o to koromatua ka whakawhiti i to nikau.
4. Kia roa te whanui o to koromatua mo te 6 hekona ka tukuna.
5. Tukuna ano kia 8 ki te 12 wa.
6. Whakanohia to ringa ki runga ki te teepu me te anga atu o to nikau ki runga.
7. Hikina to koromatua me to mawhero.
8. Me ata pehi nga tohu o to koromatua me te mawhero. Ka ite koe i te totoro i te turanga o to koromatua.
9. Kia mau ki tenei tuunga mo te 6 hēkona.
10. Tukua ka whakahoutia kia 10 nga wa.
11. Purihia to ringa ki mua i a koe me te mea ka wiri koe i te ringa o tetahi. Ka taea e koe te waiho ki runga i te teepu mo te tautoko.
12. Whakamahia to ringa ki te piko i to koromatua ki raro o te koromatua ka hono ki te nikau. Ka ite koe i te toronga i te turanga o to koromatua me roto o to ringa.
13. Kia 15 neke atu ranei ki te 30 hēkona kia mau. Tukuna ano kia 5 ki te 10 wa.
14. Totoro atu to ringa ki mua i a koe me te mea ka ruru koe i te ringa o tetahi.
15. Piko to koromatua ki to ringa
16. Whakamahia to ringa ritenga ki te totoro i to koromatua ka tuku iho tou ringa. Ka ite koe i te totoro i te taha koromatua o to ringa.
17. Kia 15 neke atu ranei ki te 30 hēkona kia mau.
18. Tukuna ano kia 2 ki te 4 wa.
19. Whakawhanahia to ringa me to nikau kia anga whakarunga.
20. Kia mau ki tetahi taumaha iti i to ringa ka hiki ki runga to ringa. Ka ite koe i te toronga i muri o to ringa.
21. Tukua iho to ringa ki raro kia hoki ai te taumaha ki tona tuunga.
22. Mahia kia 2 nga huinga 15.

Mahinga 2: Te whakahee i te whakahee

Mahinga 3: Tiwhikoretanga koromatua

Mahinga 4: Finkelstein totoro

Mahinga 5: Whakawhanawanga ringaringa

Ka kaha haere koe, ka taea te whakanui ake i te taumaha.

Mahinga 6: Toronga o to ringa

1. Whakawhanahia to ringa me to ringa ki raro.
2. Kia mau ki te taumaha iti ka piko haere to ringa ki runga ka hoki. Ka ite koe i te toronga i muri o to ringa me to ringaringa.
3. Me ata whakahoki ano i to ringa ki te turanga tuuturu.
4. Mahia kia 2 nga huinga 15.

Ka taea e koe te whakanui ake i te taumaha ka kaha haere koe.

Mahinga 7: Te whakakaha i te rereketanga o te uwhi

1. Totoro atu to ringa ki mua i a koe, me anga te nikau ki roto, me te pupuri i te taumaha. Ko to koromatua kia noho ki runga. Whakaritehia to ringa i runga i te teepu me to ringaringa kei runga i te mata mena ka hiahia tautoko koe.
2. Me pupuri tonu to ringa, me piko marie to ringa, me te koromatua ka neke whakarunga ki te tuanui. Ka ite koe i te toronga i te turanga o to koromatua ka tutuki ki to ringa.
3. Tukua iho to ringa kia hoki ki raro ki te waahi taketake.
4. Mahia kia 2 nga huinga 15.
5. Noho i runga i te tuuru me o waewae ka wherahia.
6. Hopukia to ringa matau ki tetahi pito o te peene rapa.
7. Piko ki mua, whakatakotoria to matau matau ki runga i to huha matau, ka tuku i to ringaringa kia heke iho i waenga o ou turi.
8. Ma te whakamahi i to waewae maui, takahia tetahi atu pito o te roopu rapa.
9. Me anga to nikau ki raro, piko keehia to ringa katau ki te taha atu i to turi maui. Ka ite koe i te toronga i muri me to roto o to ringa.
10. Tukuna ano kia 8 ki te 12 wa.
11. Tukuruatia tenei mahinga ki to ringa maui.
12. Kohia he peera putty mo te rima hēkona pēnei i te wā.
13. Mahia kia 2 nga huinga 15.
14. Whakanohia he here rapa he here makawe ranei ki to koromatua me o maihao. Kia mahara kia kikii te roopu kia whakahee.
15. Whakatuwherahia to koromatua ki te totoro i te peapa rapa tae noa ki te taea. Ka ite koe i te totoro haere tou koromatua.
16. Mahia kia 2 nga huinga 15.

Mahinga 8: Te whakakaha i te rereketanga wehenga o te iritiki

Mahinga 9: Te whakakaha i te pupuri

Mahinga 10: Puna matimati

Ahea ki te tiro ki to taakuta

He mea nui ki a koe kia kaha tonu ki te mahi i enei mahi hei whakaiti i o tohu ka aukati i te mura o te ahi. Ka taea hoki e koe te whakamahi i te rongoa wera me te makariri ki to ringa ka tango ranei i nga raau taero anti-mumura nonsteroidal penei i te ibuprofen (Advil) hei whakaora i te mamae.

Mena kua mahi koe i nga mahi whakaora i to mamae kaore ano kia pai te pai o to ringaringa, me tiro ki te taakuta. Ka taea e koe te whakatau i te huarahi pai mo te whakaora.

Ka tono pea koe ki a koe ki tetahi tohunga mo te whakaora atu. He mea nui kia manaaki koe i a de Quervain. Ki te kore e rongoa, ka raru pea to nekehanga, ka pakaru ranei te pukupuku o te uaua.