Ngā Takahanga Tautoko Āwhata Plantar Fasciitis Whakaora Mamae
1. E whakarato ana i te tautoko āwhata teitei pakari me te hangarau mimiti ru hei whakamamae i te ngenge o te waewae me te waewae
2. Ngā tikanga toru-ira. Ko ngā pūwāhi tautoko kei mua o te waewae, te āwhata me te rekereke. He pai mō te mamae o te āwhata me te tū hikoi kino.
3. Ka taea e te kapu rekereke hohonu te tautoko nui me te āwhina i te mimiti ru taiao.
4. He pai mō te nuinga o ngā hu. Tāne, wāhine hoki. Pērā i ngā hu hākinakina, ngā pūtu, ngā hu wātea, ngā hu hikoi, ngā hu mahi, ngā hu kanapa, ngā hu o waho, me ērā atu.
He aha i pēhia ai tō kōpiko?
1. Te tū mō te wā roa
2. Te hikoi mō te wā roa
3. Whakakorikori tinana taumaha
4. Whara e pā ana ki te mahi
5. Taumahatanga
6. Whara hākinakina
Ngā kino i puta mai i te āwhata kua hē te āhua
1. Te hanga i tō tinana kia kore e taurite
2. Whakapikohia te tinana ki mua
3. Te piko whakamua i tō pakihiwi
4. Te whakatōnga o te tibia
5. Ka hurihuri te pona waewae ki waho
6. E rua ngā taumaha e mau ana i te hononga turi
1. Tangohia ngā takahanga o roto o ō hu.
2. Whakanohoia ngā takahanga waewae orthotics hou me ō takahanga waewae o nāianei kia anga whakamuri.
3. Kutikutihia te taha o raro o ngā takahanga waewae papatahi hou kia ōrite te rahi ki ō whakaurunga waewae papatahi o nāianei.
4. Tangohia te hu o nāianeingā takahanga raroā, whakauruhia te āwhata houNgā takahanga waewaeki roto i ō hu.
