Po zimn\u00edm „sp\u00e1nku“ se mnohdy s urputnost\u00ed a bez p\u0159\u00edpravy vrh\u00e1me do aktivit, kter\u00e9 n\u00e1s pak na p\u00e1r dn\u00ed vy\u0159ad\u00ed z provozu.<\/p>\n
Ti v mlad\u0161\u00edm a st\u0159edn\u00edm v\u011bku osedl\u00e1vaj\u00ed sv\u00e1 ter\u00e9nn\u00ed kola, naskakuj\u00ed na kolob\u011b\u017eky, nasazuj\u00ed kole\u010dkov\u00e9 brusle a vyr\u00e1\u017eej\u00ed ven. D\u0159\u00edve narozen\u00ed maj\u00ed nordick\u00e9 hole v ruce a pohorky na nohou. T\u0159et\u00ed skupinou jsou nad\u0161enci, kte\u0159\u00ed poklekaj\u00ed vyzbrojeni pat\u0159i\u010dn\u00fdm n\u00e1\u010din\u00edm na \u017e\u00edrnou zem a zahradni\u010d\u00ed do \u00famoru. A kdo n\u00e1m pom\u016f\u017ee, kdy\u017e t\u011blo najednou nem\u016f\u017ee?<\/p>\n
Po zimn\u00edch m\u011bs\u00edc\u00edch b\u00fdv\u00e1me ztuhl\u00ed. Obecn\u011b hodn\u011b pracujeme vsed\u011b, m\u00e1lo se h\u00fdbeme, jsme pod vlivem stresu. Jaro je pro n\u00e1s impulzem v\u0161e zm\u011bnit. Vyr\u00e1\u017e\u00edme do p\u0159\u00edrody, za\u010dneme sportovat, dr\u017eet diety, to v\u0161e pokud mo\u017eno najednou. Nav\u00edc dnes p\u0159eva\u017euj\u00ed jednostrann\u00e9 pohybov\u00e9 aktivity, modern\u00ed je tenis, golf, squash\u2026Sed\u00edme-li cel\u00fd den u po\u010d\u00edta\u010de a p\u0159et\u011b\u017eujeme si statickou z\u00e1t\u011b\u017e\u00ed svaly, klouby, \u0161lachy, nem\u016f\u017eeme se divit, \u017ee n\u00e1s po sportu ur\u010dit\u00e9 partie bol\u00ed je\u0161t\u011b v\u00edce ne\u017e p\u0159ed n\u00edm.
\nPokud chceme za\u010d\u00edt s outdoorov\u00fdm sportem a na\u0161e pohybov\u00e9 \u00fastroj\u00ed nen\u00ed p\u0159ipraven\u00e9 na z\u00e1t\u011b\u017e, zp\u016fsob\u00edme si bolestiv\u00e9 stavy, v lep\u0161\u00edm p\u0159\u00edpad\u011b funk\u010dn\u00ed pot\u00ed\u017ee, v hor\u0161\u00edm pak po\u0161kozen\u00ed kloub\u016f, sval\u016f, \u0161lach, vaziva.
\nProto je vhodn\u00e9 p\u0159ed zah\u00e1jen\u00edm takov\u00fdch pohybov\u00fdch aktivit nav\u0161t\u00edvit odborn\u00edka, kter\u00fd v\u00e1m pom\u016f\u017ee s v\u00fdb\u011brem a nastaven\u00edm t\u011bch vhodn\u00fdch. Na fyzioterapeuta bychom se m\u011bli obr\u00e1tit ve chv\u00edli, kdy obt\u00ed\u017ee trvaj\u00ed del\u0161\u00ed dobu, nep\u0159est\u00e1vaj\u00ed, zhor\u0161uj\u00ed se a nelze je odstranit zm\u011bnou pohybov\u00e9 aktivity.<\/p>\n
P\u0159ed zah\u00e1jen\u00edm pohybov\u00e9 aktivity bychom se na ni m\u011bli psychicky p\u0159ipravit. Budeme-li m\u00edt v hlav\u011b pracovn\u00ed \u010di partnersk\u00e9 starosti, nebudeme koncentrovan\u00ed a sn\u00e1ze si p\u0159ivod\u00edme \u00faraz. P\u0159ed zah\u00e1jen\u00edm pohybu je dobr\u00e9 si zah\u0159\u00e1t svaly lehkou aerobn\u00ed aktivitou, prot\u00e1hnout se a z\u00e1rove\u0148 aktivovat stabilizaci trupu. Pak z\u00e1le\u017e\u00ed na tom, jak\u00fd pohyb budete prov\u00e1d\u011bt. Chyst\u00e1te se b\u011bhat<\/strong>? Pak byste m\u011bli m\u00edt vyhovuj\u00edc\u00ed obuv (jde o b\u011b\u017eeck\u00e9 boty, nesta\u010d\u00ed jenom tenisky!). V\u00fdb\u011br je dobr\u00e9 konzultovat ve specializovan\u00fdch prodejn\u00e1ch. Pokud m\u00e1te ploch\u00e9 nohy, zva\u017ete u fyzioterapeuta cvi\u010den\u00ed se zam\u011b\u0159en\u00edm na stabilizaci nohy, v\u00fdb\u011br vhodn\u00fdch vlo\u017eek do bot atd. Vhodn\u00fdm dopl\u0148kem fyzioterapie je tejpov\u00e1n\u00ed, pomoc\u00ed n\u011bho\u017e m\u016f\u017eete znehybnit nebo facilitovat (v\u00fdhodn\u011bji zapojit) svaly, kter\u00e9 pot\u0159ebujete za\u0159adit do funkce.<\/p>\n P\u0159i cyklistice<\/strong> zat\u011b\u017eujeme pouze doln\u00ed \u010d\u00e1st t\u011bla, svaly doln\u00edch kon\u010detin. Horn\u00ed polovina t\u011bla a pa\u017ee jsou ve statick\u00e9 poloze, a nav\u00edc jsou zat\u00ed\u017eeny ot\u0159esy. Pokud trp\u00edme bolestmi kr\u010dn\u00ed p\u00e1te\u0159e, tenisov\u00fdm loktem, karp\u00e1ln\u00edmi tunely \u010di bolestmi zad, m\u011bli bychom se zamyslet, zda je pro n\u00e1s tato aktivita vhodn\u00e1. Jedn\u00e1-li se o lehk\u00fd v\u00fdlet po rovin\u011b a nem\u00e1me-li moment\u00e1ln\u011b \u017e\u00e1dn\u00e9 akutn\u00ed obt\u00ed\u017ee pohybov\u00e9ho \u00fastroj\u00ed, nep\u0159edstavuje j\u00edzda na kole \u017e\u00e1dn\u00fd probl\u00e9m. Na mas\u00e1\u017e<\/strong> chod\u00ed krom\u011b typick\u00fdch klient\u016f tak\u00e9 ti, kdo po sportu cht\u011bj\u00ed dop\u0159\u00e1t t\u011blu trochu regenerace, ale i maminky na mate\u0159sk\u00e9, je\u017e denn\u011b zvedaj\u00ed n\u011bkolikakilov\u00e1 „z\u00e1va\u017e\u00ed“. Bolesti a nap\u011bt\u00ed jsou ulo\u017eeny ve vazivov\u00fdch obalech svalu \u010di skupiny sval\u016f, kter\u00e9 maj\u00ed vliv na funkci sval\u016f p\u0159i ur\u010dit\u00fdch pohybech. Funguj\u00ed jako jak\u00e1si bari\u00e9ra pro \u0161\u00ed\u0159en\u00ed z\u00e1n\u011btu v dan\u00e9 oblasti, n\u011bkdy ale p\u0159i poran\u011bn\u00ed mohou stla\u010dovat oteklou a poran\u011bnou tk\u00e1\u0148 a p\u016fsobit tak jej\u00ed dal\u0161\u00ed po\u0161kozen\u00ed. Z\u00e1kladem spr\u00e1vn\u00e9ho cvi\u010den\u00ed a pohybu je vn\u00edm\u00e1n\u00ed vlastn\u00edho t\u011bla<\/strong>. Hodn\u011b lid\u00ed s t\u00edm m\u00e1 probl\u00e9m, t\u011blo je jim ciz\u00ed a pohyb vn\u00edmaj\u00ed \u0161patn\u011b. M\u00e1me zafixovan\u00e9 \u0161patn\u00e9 stereotypy, kter\u00e9 ji\u017e vn\u00edm\u00e1me jako spr\u00e1vn\u00e9. To je d\u016fle\u017eit\u00e9 zm\u011bnit \u2013 jak dr\u017eet t\u011blo, jak\u00e9 pocity ze cvi\u010den\u00ed vn\u00edmat, kter\u00e9 svaly spr\u00e1vn\u011b zapojovat. V\u0161echno je o komplexnosti, nelze cvi\u010dit nap\u0159\u00edklad jenom ruku nebo nohu, v\u017edy je zahrnuto cel\u00e9 t\u011blo, kdy z\u00e1kladem je trup, stabilizace trupu a p\u00e1te\u0159e, na to mohou navazovat ostatn\u00ed cviky ve vy\u0161\u0161\u00edch poloh\u00e1ch. Postupn\u011b m\u016f\u017eeme zvy\u0161ovat n\u00e1ro\u010dnost cvi\u010den\u00ed. Pokud m\u00e1me dobrou stabilizaci trupu, m\u016f\u017eeme cvi\u010dit cokoli a neubl\u00ed\u017e\u00edme si.<\/p>\n","protected":false},"excerpt":{"rendered":" Po zimn\u00edm „sp\u00e1nku“ se mnohdy s urputnost\u00ed a bez p\u0159\u00edpravy vrh\u00e1me do aktivit, kter\u00e9 n\u00e1s pak na p\u00e1r dn\u00ed vy\u0159ad\u00ed z provozu. Ti v mlad\u0161\u00edm […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":39829,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-15961","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/15961","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15961"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/15961\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/39829"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nPozor bychom si m\u011bli d\u00e1t na um\u00edst\u011bn\u00ed sedla<\/strong>. M\u011blo by b\u00fdt v takov\u00e9 v\u00fd\u0161i, abychom mohli dostate\u010dn\u011b nat\u00e1hnout doln\u00ed kon\u010detiny a p\u0159i tom z\u016fstali stabiln\u00ed v p\u00e1nvi a trupu. V\u00fd\u0161e \u0159\u00edd\u00edtek je tak\u00e9 d\u016fle\u017eit\u00e1 \u2013 m\u011bli bychom m\u00edt lehce pokr\u010den\u00e9 horn\u00ed kon\u010detiny. Pozor na z\u00e1klon hlavy, kter\u00fdm si m\u016f\u017eeme p\u0159ivodit bolesti hlavy a kr\u010dn\u00ed p\u00e1te\u0159e. Rotoped \u010di kolo jsou vhodn\u00e9 po operac\u00edch kolen, \u00farazech doln\u00edch kon\u010detin, proto\u017ee si rychle aktivujeme a pos\u00edl\u00edme svaly doln\u00edch kon\u010detin bez v\u011bt\u0161\u00ed statick\u00e9 z\u00e1t\u011b\u017ee.
\nP\u0159i j\u00edzd\u011b na kole bychom si m\u011bli d\u00e1t pozor na prochladnut\u00ed<\/strong>! Studen\u00fd pot a v\u00edtr ned\u011blaj\u00ed dob\u0159e bedr\u016fm a kr\u010dn\u00ed p\u00e1te\u0159i.
\nP\u0159ed j\u00edzdou na kole\u010dkov\u00fdch brusl\u00edch<\/strong> bychom si m\u011bli po\u0159\u00eddit helmu, chr\u00e1ni\u010de kolen, lokt\u016f a z\u00e1p\u011bst\u00ed. P\u00e1dy nejsou p\u0159\u00edjemn\u00e9 a mnohdy kon\u010d\u00ed sra\u017eeninami, od\u0159eninami a zlomeninami. Pohyb na kole\u010dkov\u00fdch brusl\u00edch je komplexn\u011bj\u0161\u00ed, dynami\u010dt\u011bj\u0161\u00ed ne\u017e na kole, je zapojena i horn\u00ed polovina t\u011bla. Op\u011bt jsou ale v\u00edce zat\u00ed\u017eeny klouby a svaly doln\u00edch kon\u010detin. Pokud pohyb prov\u00e1d\u00edme spr\u00e1vn\u011b, zapoj\u00edme si zevn\u00ed rot\u00e1tory a abduktory p\u00e1nve, co\u017e je dle fyzioterapeut\u016f velk\u00e9 plus! Zapoj\u00edme-li je\u0161t\u011b horn\u00ed polovinu t\u011bla, aktivujeme i b\u0159i\u0161n\u00ed svaly, kter\u00e9 n\u00e1m pom\u00e1haj\u00ed dr\u017eet spr\u00e1vnou polohu p\u00e1nve a p\u00e1te\u0159e. Op\u011bt pozor na prochladnut\u00ed zad!
\nP\u0159i pr\u00e1ci na zahr\u00e1dce<\/strong> bychom si m\u011bli d\u00e1t pozor prim\u00e1rn\u011b na prochladnut\u00ed \u2013 ve „v\u00edru zelen\u00e9 v\u00e1\u0161n\u011b“ nevn\u00edm\u00e1me pocit chladu a m\u016f\u017eeme si zp\u016fsobit velk\u00e9 bolesti zad, ne-li akutn\u00ed „plot\u00fdnku“. Nejv\u011bt\u0161\u00ed probl\u00e9m p\u0159i pr\u00e1ci na zahr\u00e1dce je tah\u00e1n\u00ed t\u011b\u017ek\u00fdch v\u011bc\u00ed, kole\u010dek, hrab\u00e1n\u00ed, s\u00e1zen\u00ed, neust\u00e1l\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed se, kle\u010den\u00ed na kolenou, kop\u00e1n\u00ed motykou. Pro z\u00e1da jsou tyto pohyby rizikov\u00e9. V\u0161echny tyto v\u00fd\u0161e jmenovan\u00e9 faktory bychom m\u011bli zkonzultovat s fyzioterapeutem; porad\u00ed n\u00e1m, jak se spr\u00e1vn\u011b p\u0159edkl\u00e1n\u011bt a zvedat t\u011b\u017ek\u00e1 b\u0159emena v r\u00e1mci aktivit denn\u00edho \u017eivota.<\/p>\n
\n\u00da\u010dinky mas\u00e1\u017ee jsou v\u0161estrann\u00e9. Mimo v\u0161eobecn\u011b zn\u00e1m\u00e9ho odstran\u011bn\u00ed bolesti a svalov\u00e9ho nap\u011bt\u00ed mas\u00e1\u017e ovliv\u0148uje \u010dinnost lymfatick\u00e9ho syst\u00e9mu, vnit\u0159n\u00edch org\u00e1n\u016f, prokrvuje k\u016f\u017ei a jako n\u00e1stavbu poskytuje i uvoln\u011bn\u00ed psychiky.
\nLidem, kte\u0159\u00ed trp\u00ed obt\u00ed\u017eemi s meziobratlov\u00fdmi plot\u00e9nkami, se doporu\u010duje nap\u0159\u00edklad Dornova mas\u00e1\u017e<\/strong> (jemn\u00e1 manu\u00e1ln\u00ed terapie, p\u0159i n\u00ed\u017e se klouby a obratle pacienta na milimetr p\u0159esn\u011b uvedou do spr\u00e1vn\u00e9 polohy; sou\u010dasn\u011b se t\u00edm otev\u0159ou br\u00e1ny energie, kter\u00e1 m\u016f\u017ee l\u00e9pe proudit).
\nPro relaxaci se doporu\u010duje Breussova mas\u00e1\u017e.<\/strong> P\u0159i n\u00ed se pou\u017e\u00edv\u00e1 nah\u0159\u00e1t\u00fd t\u0159ezalkov\u00fd olej, kter\u00fd se prost\u0159ednictv\u00edm jemn\u00e9ho hlazen\u00ed p\u00e1te\u0159e vst\u0159eb\u00e1v\u00e1 pod k\u016f\u017ei sm\u011brem k meziobratlov\u00fdm plot\u00e9nk\u00e1m. Tak doch\u00e1z\u00ed k jejich uvoln\u011bn\u00ed. Nervy z p\u00e1te\u0159n\u00ed oblasti vych\u00e1zej\u00ed do cel\u00e9ho t\u011bla, \u00fa\u010dinek mas\u00e1\u017ee tedy tak\u00e9 cel\u00e9 t\u011blo poc\u00edt\u00ed.
\nV n\u011bkter\u00fdch p\u0159\u00edpadech je dokonce mo\u017en\u00e9 i bezbolestn\u00e9 navr\u00e1cen\u00ed vych\u00fdlen\u00fdch meziobratlov\u00fdch plot\u00e9nek v hrudn\u00ed \u010di bedern\u00ed oblasti. Dal\u0161\u00edm zdravotn\u00edm benefitem je prota\u017een\u00ed cel\u00e9 p\u00e1te\u0159e.
\nP\u0159ipoj\u00ed-li se k mas\u00e1\u017ei zad je\u0161t\u011b mas\u00e1\u017e nohou, rukou a t\u0159eba i hlavy, t\u011blo se celkov\u011b uvoln\u00ed a my jsme pak jako znovuzrozen\u00ed. I pro mas\u00e1\u017e, p\u0159edev\u0161\u00edm nohou, v\u0161ak existuji ur\u010dit\u00e1 omezen\u00ed nebo kontraindikace (nap\u0159\u00edklad k\u0159e\u010dov\u00e9 \u017e\u00edly).
\nPokud po mas\u00e1\u017ei probl\u00e9my neodezn\u00ed, doporu\u010duje se vyhledat odborn\u00edka \u2013 l\u00e9ka\u0159e, fyzioterapeuta nebo rehabilita\u010dn\u00edho pracovn\u00edka.
\nChceme-li \u017e\u00edt bez bolesti zad, je nutn\u00e9 udr\u017eovat se v kondici, ale plynule, ne n\u00e1razov\u011b. Jedna mas\u00e1\u017e jednou za \u010das nesta\u010d\u00ed. N\u00e1v\u0161t\u011bvu mas\u00e9ra bychom m\u011bli za\u0159adit do sv\u00fdch pravideln\u00fdch aktivit. Ide\u00e1ln\u00ed jsou m\u011bs\u00ed\u010dn\u00ed intervaly. Mas\u00e1\u017ee je vhodn\u00e9 kombinovat s cvi\u010den\u00edm, protahov\u00e1n\u00edm, plav\u00e1n\u00edm. K celkov\u00e9mu uvoln\u011bn\u00ed velmi p\u0159isp\u00edv\u00e1 pobyt v saun\u011b \u010di v\u00ed\u0159ivce. D\u016fle\u017eit\u00e1 je pravidelnost.<\/p>\n
\nKdy\u017e si dojdete na injekci proti bolesti, probl\u00e9m nevy\u0159e\u0161\u00edte \u2013 jen odstran\u00edte vn\u00edm\u00e1n\u00ed bolesti od m\u00edsta probl\u00e9m\u016f k centr\u00e1ln\u00ed nervov\u00e9 soustav\u011b, jako kdy\u017e vypnete vyp\u00edna\u010d. \u010c\u00ednsk\u00e1 tlakov\u00e1 mas\u00e1\u017e<\/strong> toto \u010dasto vy\u0159e\u0161\u00ed natrvalo. Uvol\u0148uje nap\u011bt\u00ed a bolesti z hloubky a p\u0159ev\u00e1d\u00ed je do povrchov\u00fdch struktur sval\u016f, kde se rozptyluj\u00ed.<\/p>\n