Nukae nye kamedefefewo ƒe atikewɔwɔ? Gɔmedzela ƒe mɔfiame blibo aɖe .

1. ŋgɔdonya na . Kamedefefewo ƒe Atikewɔwɔ .

Ètrɔ afɔkpodzi le duƒuƒu me kpɔa? Alo se le eɖokui me be yeƒe abɔta le veve sem le tenisƒoƒo ƒe fefe aɖe megbea? Emegbe ètsɔ brɔs ƒo ƒu ɖe kamedefefewo ƒe atikewɔwɔ ƒe xexeame ŋu xoxo—eɖanye be èkpɔe dze sii alo mèkpɔe dze sii o.

Kamedefefewo ƒe atikewɔwɔ menye nya vivi aɖe ko na kamedefefewɔlawo dada o. Enye atikewɔwɔ ƒe akpa si me ŋusẽ le, si nɔa tɔtrɔm ɖaa si léa fɔ ɖe kpekpeɖeŋu nana ame siwo xɔ ƒe vovovowo kple kamedede ƒe ɖoƒewo ŋu be woahaya tso abixɔxɔ me, ana woƒe dɔwɔwɔ nanyo ɖe edzi, eye woaxe mɔ ɖe kuxi siwo ava do mo ɖa le etsɔme nu. Tso kwasiɖanuwuwu ƒe duƒulawo dzi va ɖo Olympic sika medaasi xɔlawo 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 dzi. Helatɔwo kple Romatɔwo se asixɔxɔ si le kamedede ŋu gɔme, eye atikewɔla gbãtɔwo abe Hippocrates ene srɔ̃ nu tso abi siwo woxɔna le kamedede me ŋu.

Egbegbe ŋgɔyiyiwo .

Ƒe alafa 20 lia mee hoʋiʋli ƒe kamedefefewo ƒe wowó le—eye wòhiã be woakpɔ beléle na wo ɖokuiwo gbɔ. Fifia la, egbegbe kamedefefewo ƒe atikewɔwɔ lɔ dɔlélewo didi, amekokomɔnu deŋgɔwo, ŋutilãmedɔdada, kple susu ƒe lãmesẽ ƒe kpekpeɖeŋu gɔ̃ hã ɖe eme, si wɔe be wònye amehehe si me wowɔa dɔ le bliboe.

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3. Amekae hiã kamedefefewo ƒe atikewɔwɔ?

Kamedefefewɔla bibiwo .

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

Kwasiɖanuwuwu Aʋawɔlawo & Lãmesẽfefewɔlawo ƒe Dzonɔamemetɔwo .

Esi mèle NBA me o ta la, mefia be wò abi siwo nèxɔ la le vevie o. Kamedefefewo ƒe atikewɔwɔ kpena ɖe gbesiagbe amewo ŋu be wogatrɔna kabakaba eye wosẽna ɖe edzi.

Ðeviwo kple ƒewuiviwo .

Esi sɔhɛwo ƒe kamedefefewo le sesẽm ɖe edzi la, ɖeviwo le abi siwo ame tsitsiwo xɔna la me tom. Ðeviwo ƒe kamedefefewo ƒe atikewɔwɔ kpɔa egbɔ be woda gbe le wo ŋu dedie.

Ame tsitsi tsitsiwo kple ame tsitsi siwo le dɔ dzi vevie .

Active active after 60? Kamedefefewo ƒe atikewɔwɔ ate ŋu akpe ɖe ŋuwò be nànɔ ʋuʋum, akpɔ ƒunukpeƒetetedɔ gbɔ, eye nàse vivi na agbe vevesese manɔmee.

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4. Viɖe vevi siwo le kamedefefewo ƒe atikewɔwɔ ŋu .

hayahaya kabakaba wu .

Ne èwɔ ɖoɖo nyuitɔ la, mehiã be nànɔ zikpui dzi ɣeyiɣi didi o. Atikewɔwɔ siwo wowɔ ɖe ɖoɖo nu kabakaba eye woɖea kuxiwo dzi kpɔtɔna.

Nuveviwɔame ƒe mɔxexe ɖe enu .

Ðe manyo wu be woagaxɔ abi gbeɖe le gɔmedzedzea me oa? Kamedefefewo ƒe atikewɔwɔ léa ŋku ɖe biomechanics, ʋuʋu ƒe ɖoɖowo, kple ŋusẽdodo ame ŋu vevie be woaƒo asa na abixɔxɔ hafi woava dzɔ.

Dɔwɔwɔ ƒe nyonyome .

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

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5. Nɔnɔme siwo bɔ siwo ŋu wotrɔ asi le .

Afɔkpodzi kple teteɖeanyiwo .

Kamedede ƒe abi siwo bɔ wu—bu afɔkpodzi siwo woxatsa ɖe wo nɔewo ŋu alo abɔta siwo wohe ŋu kpɔ.

Tendonitis kple bursitis .

Ʋuʋu enuenu ate ŋu ana woaxɔ abi. Kamedefefewo ƒe atikewɔwɔ kpɔa nusiawo gbɔ kple atikewɔwɔ kple agbenɔnɔ ƒe tɔtrɔwo.

Fractures kple Dislocations .

Eɖanye asibidɛ si gbã alo abɔta si woɖe ɖa o, wonaa hehe eŋutinunyalawo be woagbugbɔ wò awɔ dɔ bliboe.

Nuveviwɔame siwo xɔ abi fũu akpa .

Duƒula ƒe klo, tsiƒula ƒe abɔta, kple tenisƒo ƒe abɔta? Esiawo nye nya siwo nɔa anyi didi tso wo wɔwɔ fũ akpa, zi geɖe akpa.

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6. Kamedefefewo ƒe Atikewɔwɔ Ŋuti Nunyalawo Ele be nànya .

Ƒumeŋutinunya me Dɔdalawo .

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

Ŋutilãmedɔdalawo .

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

Kamedefefewɔlawo ƒe Hehenalawo .

Le bɔlƒoƒe alo ʋɔnudrɔ̃ƒe la, woawoe nye amesiwo xɔa abi zi gbãtɔ—eye wokpena ɖe ame ŋu be woawɔ hehenana si xea mɔ na wo.

Kamedefefewo ƒe susuŋutinunyalawo .

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

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7. Dɔwɔnu siwo wotsɔ dia dɔlélewoe le kamedefefewo ƒe atikewɔwɔ me .

Nɔnɔmetatawo ƒe dodokpɔwo (MRI, X-ray, Ultrasound) .

Esiawo kpena ɖe nusi le edzi yim le anyigba te ŋu nyuie—eɖanye lãkusi si vuvu alo ɖa ƒe fli ƒe gbagbã o.

Ʋuʋu ƒe numekuku .

Video dɔwɔnu siwo ŋu wozãa mɔ̃ɖaŋununya deŋgɔ le ate ŋu ade dzesi ʋuʋu ƒe ɖoɖo siwo mesɔ o siwo hea nuveviwɔame vɛ, si akpe ɖe wo ŋu woaɖɔ wo ɖo hafi woava zu kuxiwo.

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8. Atikewɔwɔ kple atikewɔwɔwo .

Bli ƒe Mɔnu .

gbɔɖeme, tsikpe, nutete, kɔkɔme—sika ƒe dzidzenu si wotsɔ wɔa abi geɖe siwo nu sẽ ŋutɔ.

Lãmesẽnyawo Gbɔkpɔkpɔ .

Afi siae hayahaya va zua nuwɔna le. Kekeɖenu, ŋusẽdodo, kple amehawo katã nye ɖoɖoa ƒe akpa aɖe.

Amekoko ƒe nudede nyawo me .

Ne beléle na ame siwo léa nuteƒewɔwɔ me ɖe asi mesɔ gbɔ o la, amekoko siwo me womezãa nu boo aɖeke le o ate ŋu aɖɔ nyaa ɖo kple ɣeyiɣi kpui aɖe ƒe hayahayaɣiwo.

Atikewɔwɔ si gbugbɔna (PRP, lãmenugbagbeviwo) .

Aɖaŋu deŋgɔwo le kpekpem ɖe ŋutilãa ŋu be wòada gbe le eɖokui ŋu—vevietɔ le abi siwo woxɔ le ƒunukpeƒewo kple lãkusiwo ŋu ta.

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9. Akpa si nunyiame kple tsidede ame ŋu wɔna .

ami ƒe dɔwɔwɔ .

Nuɖuɖu nye dzotsinuwo. Carbs, protein, kple ami ƒe agbɔsɔsɔ si sɔ ate ŋu ana wò kamededea nate ŋu ana alo agblẽ.

Dzoxɔxɔ dzi kpɔkpɔ .

Nuɖuɖu siwo tsia dzodzodzoetsitsi nu abe salmon, turmeric, kple aŋgba siwo me aŋgbawo le ene kpena ɖe ame ŋu wòɖea vevesese dzi kpɔtɔna eye wòdoa ŋusẽ ame ƒe hayahaya.

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10. Kamedefefewo ƒe Atikewɔwɔ Kple Susu ƒe Lãmesẽ .

Tenɔnɔ ɖe Nuveviwɔame Nu .

Nuveviwɔame ate ŋu anye susu ƒe dɔwɔwɔ. Blanuiléle, dziɖeleameƒo, kple dzimaɖitsitsi bɔ—gake woate ŋu adae.

Dɔwɔwɔ ƒe Dzimaɖitsitsi .

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

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11. Mɔxexe ɖe enu nyo wu atikewɔwɔ .

Prehabilitation ƒe kamededewo .

Ŋusẽdodo lãmekawo kple ƒunukpeƒewo hafi abi aɖe nava emea? Ema nye aɖaŋudzedze.

Hehenana ƒe ɖoɖo siwo wowɔ ɖe ɖoɖo nu .

Ŋutilã eve aɖeke mele ɖeka o. Ðoɖo siwo wowɔ ɖe ɖoɖo nu nana nènɔa dedie eye ŋusẽ le ŋuwò.

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12. alesi mɔ̃ɖaŋununya le kamedefefewo ƒe atikewɔwɔ ƒe nɔnɔme wɔm .

Wearables kple Trackers .

SmartWatches kple Fitness Apps le kpekpem ɖe ɖɔktawo kple dɔnɔwo siaa ŋu be woalé ŋku ɖe ŋgɔyiyi le ɣeyiɣi ŋutɔŋutɔ me ŋu.

Telehealth kple Virtual Consultations .

Nuveviwɔame le mɔkeke mea? Dzimaɖitsitsi aɖeke mele eme o. Video dzi kaƒoƒo kple kamedefefewo ƒe ɖɔkta ate ŋu ana nàkpe asi ɖe nutsitsidɔ ŋu.

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13. Nyɔnuwo le Kamedefefewo ƒe Atikewɔwɔ me .

Nuveviwɔame siwo ku ɖe ŋutsu alo nyɔnu nyenye ŋu koŋ .

ACL ƒe aɖatsiwo, nuteɖeamedzi ƒe gbagbã, kple abi aɖewo siwo woxɔna le ƒunukpeƒewo ŋu gblẽa nu le nyɔnuwo ŋu le mɔ vovovowo nu—kamedefefewo trɔna ɖe wo nɔewo nu.

Teƒenɔla le agblea dzi .

Nyɔnu geɖe wu le gegem ɖe dɔa me, wole gɔmesese vovovowo nam eye wole belélename ƒe nyonyome ƒe nyonyome wɔm le board bliboa dzi.

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14. Ðeviwo kple ƒewuiviwo ƒe kamedefefewo ƒe atikewɔwɔ .

Tsitsi ƒe agbalẽvi ƒe abixɔxɔ .

Ƒumeviwo gakpɔtɔ le tsitsim, si wɔe be woate ŋu adze afɔku le mɔ tɔxɛwo nu.

Lãmesẽmenɔnɔ ƒe numamewo tutuɖo .

Hehenana nyuie kple keke ɖe enu ƒe ɖoɖowɔɖiwo ƒaƒã kaba kpena ɖe ame ŋu be woaƒo asa na agbemenyawo.

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15. Ame Tsitsiwo ƒe Kamedefefewo ƒe Atikewɔwɔ .

Dɔwɔwɔ le ame ŋu ne ame tsi .

Kamedede kpena ɖe ame ŋu le dadasɔ, ƒu ƒe kpekpeme, kple susu ƒe nutete me. Kamedefefewo ƒe atikewɔwɔ kpɔa egbɔ be ele dedie.

Joint Preservation .

Ne ƒunukpeƒetetedɔ dze ame dzi la, mɔ geɖe gakpɔtɔ li siwo dzi woato aʋuʋu vevesesemanɔmee—wometi kpo yi amekoko me tẽ o.

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16. Nyakpakpawo ku ɖe kamedefefewo ƒe atikewɔwɔ ŋu .

'Enye kamedefefewɔlawo ko '.

Alakpa. Ame sia ame si ʋu la ate ŋu akpɔ viɖe—tso ɔfisdɔwɔla siwo ƒe akɔta le veve sem dzi va ɖo dzudzɔxɔxɔledɔme xɔlawo dzi le golf ƒoƒo me.

'Èhiã amekoko ɣesiaɣi'

Gbeɖɛ. Le nyateƒe me la, wowɔa nu ɖe abi siwo woxɔna le ame ŋu ƒe akpa gãtɔ ŋu le mɔ si me woɖea mɔ ɖe nu ŋu le. Amekoko nye mɔnu mamlɛtɔ.

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17. Alesi Nàtia Kamedefefewo ƒe Atikewɔla Nyuie .

ɖaseɖigbalẽ siwo dzi woato adi .

Board ƒe ɖaseɖigbalẽ, kamedefefewo ƒe hadede ƒe hehexɔxɔ, kple nuteƒekpɔkpɔ le wò nɔnɔmea ŋue nye nu vevitɔ.

Nya siwo nàbia hafi nàva srãe kpɔ .

• Dɔdamɔnu kawo mee nèbi ɖe?

• Ðe nèwɔa dɔ kple amewo le nye kamedede ƒe ɖoƒea?

• Ðe mahiã ŋutilãmedɔdamɔnu alo nɔnɔmetatawo wɔwɔa?

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18. Nyataƒoƒo: Xɔ kamedefefewɔla si le mewò .

Menye kamedefefewɔlawo koe kamedefefewo ƒe atikewɔwɔ nye na o—enye amesiame si di be yeaʋuʋu nyuie wu, anɔ agbe vevesesemanɔmee, eye yeanɔ dɔ dzi. Eɖanye be èle hehe xɔm na wò 5K gbãtɔ alo tɔgbuiwòwo yome titi le megbexɔa me o, èdze na beléle si kpena ɖe ŋuwò nèwɔa dɔ le wò ŋutete katã me.

Eyata, ɣebubuɣi si nàse nya Sports Medicine , megabu eŋu be enye nane si nye ame ŋkuta alo afisi womate ŋu aɖo o. Bu eŋu be enye kpekpeɖeŋunaɖoɖo na wò ɖokuiwò si le dɔ dzi vevie, si si ŋutete le, eye wòte ŋu nɔa te ɖe nɔnɔme sesẽwo nu wu.

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