Nukae Nye Kamedefefewo ƒe Atikewɔwɔ? Gɔmedzelawo ƒe Mɔfiame Blibo

1. ŋgɔdonya na Kamedefefewo ƒe Atikewɔwɔ

Ètrɔ afɔkpodzi le duƒuƒu me kpɔa? Alo èse le ɖokuiwò me be yeƒe abɔta le veve sem le tenisƒoƒo vɔ megbea? Ekema èƒo nu tsi tre ɖe kamedefefe ŋuti atikewɔwɔ ƒe xexeame ŋu xoxo—èɖakpɔe dze sii alo mèkpɔe dze sii o.

Kamedefefewo ƒe atikewɔwɔ menye nya si wozãna tsɔ daa kamedefefewɔlawo ko o. Enye atikewɔwɔ ƒe akpa si me ŋusẽ le, si le tɔtrɔm ɣesiaɣi, si ƒe susu nɔa kpekpeɖeŋu nana ame siwo xɔ ƒe vovovowo kple kamedede ƒe seƒe ɖesiaɖe be woahaya tso abi me, woana woƒe dɔwɔwɔ nanyo ɖe edzi, eye woaxe mɔ ɖe kuxi siwo ava do mo ɖa le etsɔme nu. Tso kwasiɖanuwuwu duƒulawo dzi va ɖo Olympic-fefewɔla siwo xɔa sika me dzi la, kamedefefewo ƒe atikewɔwɔ naa egbɔkpɔnu siwo yi ŋgɔ sasasã wu axadzi.

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2. Kamedefefewo ƒe Atikewɔwɔ ƒe Ŋutinya Kple Eƒe Nɔnɔmetɔtrɔ

Gɔmedzedze Gbãtɔwo

Kamedefefewo ƒe atikewɔwɔ dze egɔme tso blema dekɔnuwo me ke. Helatɔwo kple Romatɔwo se asixɔxɔ si le kamedede ŋu gɔme, eye atikewɔla gbãtɔwo abe Hippocrates ene srɔ̃ nu tso abi siwo woxɔ le kamedede me ŋu.

Egbegbe Nudzɔdzɔwo

Ƒe alafa 20 lia he hoʋiʋli ƒe kamedefefewo ƒe dzidziɖedzi vɛ—eye wòhe beléle na ame ɖokuitsɔtsɔna ƒe hiahiã hã vɛ. Fifia kamedefefewo ŋuti atikewɔwɔ deŋgɔwo lɔ dɔlélewo didi ƒe mɔnu deŋgɔwo, amekokomɔnu, kamedede, kple susu ƒe lãmesẽnyawo gbɔ kpɔkpɔ gɔ̃ hã ɖe eme, si wɔe be wònye nusɔsrɔ̃ blibo.

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3. Amekae Hiã Kamedefefewo ƒe Atikewɔwɔ?

Kamedefefewɔla bibiwo

Esiawoe nye mo siwo míekpɔna le television dzi, gake zi geɖe la, woƒe dzidzedzekpɔkpɔ ɣlaa gaƒoƒo manyaxlẽwo ɖe kamedefefewɔlawo, atikewɔlawo, kple hehenalawo gbɔ.

Kwasiɖanuwuwu Aʋawɔlawo & Lãmesẽfefewɔlawo

Esi mèle NBA me o ta la, mefia be wò abi siwo nèxɔ la mele vevie boo o. Kamedefefewo ƒe atikewɔwɔ kpena ɖe gbesiagbetɔwo ŋu wogbugbɔna kabakaba eye ŋusẽ nɔa wo ŋu.

Ðeviwo Kple Ƒewuiviwo

Esi sɔhɛwo ƒe kamedefefewo va le sesẽm ɖe edzi la, ɖeviwo le abi xɔm le ame tsitsiwo nu. Ðeviwo ƒe kamedefefe ŋuti atikewɔwɔ kpɔa egbɔ be wohaya dedie.

Ame Tsitsiwo Kple Ame Tsitsi Siwo Doa Vevie

Be nànɔ dɔ dzi le ƒe 60 megbea? Kamedefefewo ƒe atikewɔwɔ ate ŋu akpe ɖe ŋuwò nànɔ ʋuʋum, akpɔ ƒunukpeƒetetedɔ dzi, eye nàse vivi na agbe vevesese manɔmee.

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4. Viɖe Vevi Siwo Le Kamedefefewo Ŋuti Atikewɔwɔ Ŋu

Gbɔdzɔe Kabakaba

Ne èwɔ ɖoɖo nyuitɔ la, mehiã be nànɔ zikpui dzi eteƒe nadidi o. Atikewɔwɔ siwo wowɔ ɖe ɖoɖo nu naa dɔyɔyɔ kabakaba eye wòɖea kuxiwo dzi kpɔtɔna.

Mɔxexe Ðe Nuveviwɔame Nu

Ðe manyo wu be míagawɔ nuvevi gbeɖe le gɔmedzedzea me oa? Kamedefefewo ƒe atikewɔwɔ léa fɔ ɖe biomechanics, ʋuʋu ƒe ɖoɖowo, kple ŋusẽdodo ƒe hehexɔxɔ ŋu vevie be woaƒo asa na abixɔxɔ hafi woadzɔ.

Dɔwɔwɔ ƒe Nyonyome

Mehiã be nàve wò hafi wòaɖe vi na wò o. Kamedefefewɔlawo ate ŋu akpe ɖe ŋuwò nàƒu du kabakaba, akɔ nu dzi nyuie wu, eye nàtu wò seɖoƒewo dedie.

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5. Nɔnɔme Siwo Bɔbɔe Siwo Woda

Ʋuʋudedi Kple Teteɖeanyi

Nuveviwɔame siwo bɔ wu le kamedefefewo me—bu afɔkpodzi siwo woxatsa alo afɔkpodzi siwo wohe ŋu kpɔ.

Tendonitis kple Bursitis ƒe dɔléle

Ʋuʋu enuenu ate ŋu ana ame naxɔ abi. Kamedefefewo ƒe atikewɔwɔ tsɔa atikewɔwɔ kple agbenɔnɔ ƒe tɔtrɔwo kpɔa esiawo gbɔ.

Gbagbãƒewo Kple Woƒe Ʋuʋudedi

Eɖanye asibidɛ si gbã alo abɔta si vuvu o, wona hehe eŋutinunyalawo be woana nàgawɔ dɔ bliboe.

Nuveviwɔame Siwo Zãa Nu Geɖe

Duƒula ƒe klo, tsiƒula ƒe abɔta, kple tenisƒoƒo ƒe abɔta? Esiawo nye nya siwo nɔa anyi didi tso nuwɔwɔ fũ akpa, zi geɖe akpa gbɔ.

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6. Kamedefefewo Ŋuti Atikewɔla Eŋutinunyala Siwo Wòle Be Nànya

Ƒumeŋutinunyalawo

Ne ehiã be woawɔ dɔ na ame la, amesiawoe nye amesiwo si asi siwo sɔ pɛpɛpɛ kple ŋutilã ƒe wɔwɔme ŋuti sidzedze deto le.

Lãmesẽnyawo Gbɔkpɔlawo

Wofiaa mɔ wò hayahaya to kamedede siwo ŋu woɖo taɖodzinu ɖo kple ʋuʋu ƒe ɖoɖowo dzi.

Kamedefefewɔlawo ƒe Hehenalawo

Le bɔlƒoƒea alo ʋɔnudrɔ̃ƒea la, woawoe nye ame gbãtɔ siwo wɔa nu ɖe ​​abixɔxɔ ŋu—eye wokpena ɖe hehenana si xea mɔ na wo ŋu la ƒe ɖoɖowɔwɔ ŋu.

Kamedefefewo Ŋuti Susuŋutinunyalawo

Susu ƒe sesẽ le vevie abe alesi ŋutilã ƒe ŋusẽ le vevie ene. Eŋutinunyala siawo kpena ɖe kamedefefewɔlawo ŋu woɖua nuteɖeamedzi, vɔvɔ̃, kple nyaƒoɖeamenu dzi.

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7. Dɔwɔnu Siwo Wozãna tsɔ Dia Dɔlélewo Le Kamedefefewo ƒe Atikewɔwɔ Me

Nɔnɔmetatawo Dodokpɔ (MRI, X-Ray, Ultrasound) .

Esiawo kpena ɖe ame ŋu wòdea dzesi nusi le edzi yim le anyigba te—eɖanye lãkusi si vuvu alo ɖa ƒe ka si gbã o.

Ʋuʋu ƒe Numekuku

Videodɔwɔnu deŋgɔwo ate ŋu ade dzesi ʋuʋu ƒe ɖoɖo masɔmasɔ siwo hea abi vɛ, si kpena ɖe ame ŋu be woaɖɔ wo ɖo hafi woazu kuxiwo.

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8. Atikewɔwɔ Kple Atikewɔwɔ

RICE Mɔnu

Gbɔɖeme, Tsikpe, Nutete, Kɔkɔ—si gakpɔtɔ nye sikadzidzenu na abixɔxɔ sesẽ geɖe.

Lãmesẽnyawo Gbɔkpɔkpɔ

Afi siae hayahaya va zua nuwɔna le. Kekeɖenudɔwɔwɔ, ŋusẽdodo, kple amewo ƒoƒo ƒu katã nye ɖoɖoa ƒe akpa aɖe.

Amekoko ƒe Nudede Nyawo Me

Ne beléle si me woɖea mɔ ɖe nu ŋu le mesɔ gbɔ o la, amekoko siwo me womezãa nu boo aɖeke le o ate ŋu aɖɔ nyaa ɖo to ɣeyiɣi kpui siwo woatsɔ ahayae me.

Atikewɔwɔ si Wotsɔna Ða Amewo Gbugbɔgadzɔ (PRP, Lãmenugbagbeviwo) .

Aɖaŋu deŋgɔwo le kpekpem ɖe ŋutilãa ŋu be wòada gbe le eɖokui ŋu—vevietɔ na ƒunukpeƒe kple lãkusi ƒe abi.

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9. Akpa si Nunyiame Kple Tsinɔƒe Wɔna

Dɔwɔwɔ ƒe Amidodo

Nuɖuɖu nye ami. Carbs, protein, kple ami ƒe dadasɔ nyuie ate ŋu ana wò kamedede nawɔ alo agblẽe.

Dzoxɔxɔ Dzi Kpɔkpɔ

Nuɖuɖu siwo tsia dzodzodzoetsitsi nu abe salmon, turmeric, kple aŋgba damawo ene kpena ɖe ame ŋu be vevesese dzi ɖena kpɔtɔna eye wòdoa hayahaya ɖe ŋgɔ.

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10. Kamedefefewo ƒe Atikewɔwɔ Kple Susu ƒe Lãmesẽ

Tenɔnɔ ɖe Nuveviwɔame Nu

Nuveviwɔame ate ŋu ana ame ƒe susu nagbɔdzɔ. Blanuiléle, dziɖeleameƒo, kple dzimaɖitsitsi bɔ—gake woate ŋu adae.

Dɔwɔwɔ Ŋuti Dzimaɖitsitsi

Ŋutilã sesẽ menye naneke ne susu si ƒe susu le nu ŋu o. Kamedefefe ŋuti susuŋutinunyalawo kpena ɖe kamedefefewɔlawo ŋu wowɔa dɔ le nyaƒoɖeamenu me.

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11. Mɔxexe Ðe Enu Nu Nyuie Wu Edada

Kamedede Siwo Wowɔna Do Ŋgɔ Na Dzadzraɖo

Ŋusẽdodo lãmekawo kple ƒunukpeƒewo hafi abi aɖe nadzɔa? Ema nye nunya.

Hehenana ƒe Ðoɖo Siwo Wotrɔ Asi Le

Ŋutilã eve aɖeke mesɔ o. Ðoɖo siwo wowɔ ɖe ɖoɖo nu nana nènɔa dedie eye ŋusẽ nɔa ŋuwò.

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12. Alesi Mɔ̃ɖaŋununya Le Kamedefefewo ƒe Atikewɔwɔ Trɔm

Nusiwo wodona kple Trackers

Smartwatches kple kamedede ƒe dɔwɔɖoɖowo le kpekpem ɖe ɖɔktawo kple dɔnɔwo siaa ŋu be woalé ŋku ɖe ŋgɔyiyi ŋu le ɣeyiɣi ŋutɔŋutɔ me.

Telehealth kple Virtual Aɖaŋuɖoɖowo

Nuveviwɔame le mɔkekeɣia? Dzimaɖitsitsi aɖeke meli o. Video kaƒoƒo kple kamedefefe ɖɔkta ate ŋu ana nàkpe ɖe ŋuwò kaba.

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13. Nyɔnuwo le Kamedefefewo ƒe Atikewɔwɔ me

Nuveviwɔame Siwo Le Ŋutsu alo nyɔnu nyenye Ŋu

ACL ƒe aɖatsiwo, nuteɖeamedzi ƒe gbagbã, kple ƒunukpeƒetetedɔ aɖewo gblẽa nu le nyɔnuwo ŋu le mɔ vovovowo nu—kamedefefewo ƒe atikewɔwɔ trɔna ɖe nɔnɔmeawo nu.

Teƒenɔla le Gbeadzi

Nyɔnu geɖe wu le gegem ɖe dɔa me, wole gɔmesese vovovowo nam eye wole belélename ƒe nyonyome nyom ɖe edzi le dɔwɔƒea katã.

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14. Ðeviwo Kple Ƒewuiviwo ƒe Kamedefefewo Ŋuti Atikewɔwɔ

Tsitsi ƒe Kplu ƒe Nuveviwɔame

Ƒu fẽwo gakpɔtɔ le tsitsim, si wɔe be woate ŋu adze wo dzi bɔbɔe le mɔ tɔxɛ aɖewo nu.

Lãmesẽ Numamewo Tutuɖo

Hehexɔxɔ nyuie kple kekeɖenudɔwɔwɔ ƒe ɖoɖowo ƒaƒã ɖe ame me kaba kpena ɖe ame ŋu be woaƒo asa na agbemeŋkekewo katã ƒe nyawo.

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15. Ame Tsitsiwo ƒe Kamedefefewo Ŋuti Atikewɔwɔ

Dɔwɔwɔ Me nɔnɔ kple Tsitsi

Kamedede kpena ɖe ame ŋu be wòada asɔ, ƒuwo ƒe kpekpeme, kple susu ƒe dɔwɔwɔ nyuie. Kamedefefewo ƒe atikewɔwɔ kpɔa egbɔ be ele dedie.

Ƒunukpeƒewo Takpɔkpɔ

Ne ƒunukpeƒetetedɔ dze ame dzi la, mɔ geɖe gakpɔtɔ li siwo dzi woato aʋuʋu vevesese manɔmee—evɔ womati kpo ayi amekoko gbɔ tẽ o.

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16. Nyakpakpa Siwo Ku Ðe Kamedefefewo Ŋuti Atikewɔwɔ Ŋu

'Enye na Kamedefefewɔlawo Ko'

Alakpa. Amesiame si ʋuna ate ŋu aɖe vi—tso ɔfisdɔwɔla siwo ƒe akɔta le veve sem dzi va ɖo dzudzɔxɔxɔledɔme xɔla siwo le golf ƒoƒo ƒom dzi.

'Èhiã Amekoko Ɣesiaɣi'

Gbeɖɛ. Le nyateƒe me la, wowɔa atike na abi akpa gãtɔ le mɔ si me womezãa nu geɖe le o nu. Amekoko nye mɔnu mamlɛtɔ.

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17. Alesi Nàtia Kamedefefewo Ŋuti Atikewɔla Nyuitɔ

Ðaseɖigbalẽ Siwo Nàdi

Dɔdzikpɔha ƒe ɖaseɖigbalẽ, kamedefefewo ƒe hadede ƒe hehexɔxɔ, kple nuteƒekpɔkpɔ le wò nɔnɔmea ŋu nye nu veviwo.

Nya Siwo Nàbia Hafi Wò Sasrãkpɔ

• Dɔdamɔnu kawo mee nèbi ɖe?

• Ðe nèwɔa dɔ kple ame siwo le nye kamedede ƒe ɖoƒea?

• Ðe mahiã kamedede ƒe atikewɔwɔ alo nɔnɔmetatawo ɖeɖe?

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18. Nyataƒoƒo: Kplɔ Kamedefefewɔla si le Wò me

Kamedefefewo ƒe atikewɔwɔ menye kamedefefewɔlawo ɖeɖeko tɔ o—enye na amesiame si di be yeaʋuʋu nyuie, yeanɔ agbe vevesesemanɔmee, eye yeanɔ dɔ dzi. Eɖanye be èle hehe xɔm na wò 5K gbãtɔ alo tɔgbuiyɔviwòwo yome tim le megbexɔ me o, èdze na beléle si akpe ɖe ŋuwò nàwɔ dɔ nyuie wu.

Eyata ɣebubuɣi si nàse nya kamedefefewo ƒe atikewɔwɔ , mègabui be enye nusi ame ŋkutawo alo nusi gbɔ womate ŋu aɖo o. Bu eŋu be enye kpekpeɖeŋunaɖoɖo na wò ŋutɔ wò ame si le dɔ dzi wu, si ŋutete le wu, eye wòte ŋu nɔa te ɖe nɔnɔme sesẽwo nu wu.

Le nyateƒe me la— mehiã be nànye bibi hafi awɔ nu ɖe ​​wò ŋutilã ŋu abe ɖeka ene o.