{"id":10648,"date":"2019-08-08T12:08:45","date_gmt":"2019-08-08T10:08:45","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=10648"},"modified":"2019-08-08T12:17:33","modified_gmt":"2019-08-08T10:17:33","slug":"bol-u-kolenu-neprijatna-boljka-za-koju-postoji-lek","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/bol-u-kolenu-neprijatna-boljka-za-koju-postoji-lek\/","title":{"rendered":"Bol u kolenu: Neprijatna boljka za koju postoji lek"},"content":{"rendered":"

\"\"Umerena \u0161etnja ili ova aktivnost uop\u0161te je dobra za va\u0161e celokupno zdravstveno stanje, a svakako su i njeni benefiti nemerljivi. Me\u0111utim, sigurno ste se u nekom momentu ili kra\u0107em periodu susreli sa bolom u kolenima <\/strong>koji mo\u017ee biti neprijatan, o\u0161tar i \u2013 neo\u010dekivan. Re\u0161enje svakako postoji. Bez obzira da li \u017eelite da spre\u010dite povrede ili samo da nau\u010dite kako da se nosite sa uko\u010deno\u0161\u0107u i bolovima, u nastavku mo\u017eete saznati kako da se postepeno izborite sa ovom neprijatno\u0161\u0107u:<\/p>\n

 <\/p>\n

#1 Vreme je za novu obu\u0107u<\/strong><\/h3>\n

 <\/p>\n

Obu\u0107a (patike) koju su specijalno dizajnirane za hodanje zahtevaju odre\u0111enu fleksibilnost i kvalitetnu unutra\u0161njost kako bi se omogu\u0107io pravi zaga\u017eaj. Odabirom takve obu\u0107e sebi olak\u0161avate momenat udobnosti i dinamiku u menjanju patika u odre\u0111enom vremenskom periodu. Kada \u0107ete promeniti obu\u0107u zavisi od velikog broja faktora, uklju\u010duju\u0107i va\u0161u te\u017einu, dnevno pre\u0111enu kilometra\u017eu i da li ih menjate sa nekim drugim parom. Ukoliko se ne optere\u0107ujete pre\u0111enom daljinom, planirajte da kupujete nove patike na svakih 6-7 meseci (pod uslovom da svakodnevno \u0161etate).<\/p>\n

 <\/p>\n

#2 Na kakvim terenima se kre\u0107ete?<\/strong><\/h3>\n

\u00a0<\/strong><\/p>\n

\"\"Plo\u010dnici i trotoari su svakako najdostupnije povr\u0161ine kada se kre\u0107ete, pogotovo ako se nalaze oko va\u0161eg doma. Kad god mo\u017eete, izaberite atipi\u010dna mesta za \u0161etnju, bilo da je to lokalni park, golf i sli\u010dni tereni, kao planinarske staze \u2013 oni su odli\u010dna opcija za o\u010duvanje kolena. Ukoliko se borite sa bolom u kolenu, izbegavajte naporne rute i staze.<\/p>\n

 <\/p>\n

#3 Radite na va\u0161oj formi<\/strong><\/h3>\n

 <\/p>\n

\u00a0<\/strong><\/p>\n

Ovo svakako podrazumeva redovnu fizi\u010dku aktivnost i kori\u0161\u0107enje vi\u0161e grupa mi\u0161i\u0107a i manje optere\u0107enje tetiva koje su podlo\u017ene prekomernim povredama. Ukoliko u svoju dnevnu rutinu uklju\u010dite nekoliko jednostavnih ve\u017ebi, pa \u010dak i jednosatnu vo\u017enju biciklom ili umerenu \u0161etnju, svakako \u0107e to doprineti zdravlju va\u0161ih kolena.<\/p>\n

 <\/p>\n

#4 Izbegavajte dugo sedenje na jednom mestu<\/strong><\/h3>\n

 <\/p>\n

\u00a0<\/strong><\/p>\n

\"\"\u010cesto ustajanje i hodanje je izuzetno va\u017eno da se suprotstave negativnim efektima dugotrajnog sedenja, a i tako spre\u010davate da se zglobovi stegnu. Ustanite, uradite par kratkih ve\u017ebi, poput \u010du\u010dnjeva koji \u0107e vam pomo\u0107i da se te\u010dnost oko kolena \u2019\u2019rastrese\u2019\u2019 i da se umanji upala od du\u017eeg sedenja.<\/p>\n

 <\/p>\n

 <\/p>\n

#5 Va\u017enost treninga snage<\/strong><\/h3>\n

\u00a0<\/strong><\/p>\n

\"\"Da li ste znali da od ja\u010dine va\u0161eg kvadricepsa zavisi koliko \u0107e koleno isto toliko bit jako? Da biste osigurali da va\u0161e koleno ostane u liniji sa kukom i stopalom, mo\u017eda bi trebalo da usvojite rutinu treninga snage koja je fokusirana na izgradnju kvadricepsa. Barem po\u010dnite sa nekoliko \u010du\u010dnjeva nedeljno, sigurno \u0107e vam dobro u\u010diniti.<\/p>\n

 <\/p>\n

#6 Odr\u017eavajte zdravu te\u017einu<\/strong><\/h3>\n

 <\/p>\n

\u0160to vam je ve\u0107a telesna masa, vi\u0161e optere\u0107enja stavljate na va\u0161a kolena. Ako \u0161etnju ili brzo hodanje koristite kao na\u010din za mr\u0161avljenje, ali jo\u0161 niste dostigli ciljanu te\u017einu, razmislite o tome da promenite na\u010din ishrane i uklju\u010dite trening snage. Tako podi\u017eete performanse na vi\u0161i nivo, pobolj\u0161avate izdr\u017eljivost i smanjujete verovatno\u0107u za povredama.<\/p>\n

 <\/p>\n

#7 Oporavak je uvek na ceni<\/strong><\/h3>\n

 <\/p>\n

\"\"Pravilan oporavak izme\u0111u treninga je va\u017ean kako biste omogu\u0107ili va\u0161im mi\u0161i\u0107ima i tetivama da izgrade snagu. Klju\u010dno je jesti hranu koja vam daje snagu i sastojke za kvalitetan oporavak. On tako\u0111e podrazumeva istezanje, hidriranje i spavanje.<\/p>\n","protected":false},"excerpt":{"rendered":"

Umerena \u0161etnja ili ova aktivnost uop\u0161te je dobra za va\u0161e celokupno zdravstveno stanje, a svakako su i njeni benefiti nemerljivi. Me\u0111utim, sigurno ste se u nekom momentu ili kra\u0107em periodu susreli sa bolom u kolenima koji mo\u017ee biti neprijatan, o\u0161tar i \u2013 neo\u010dekivan. Re\u0161enje svakako postoji. Bez obzira da li \u017eelite da spre\u010dite povrede ili […]<\/p>\n","protected":false},"author":2,"featured_media":10655,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"\nBol u kolenu: Neprijatna boljka za koju postoji lek | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/bol-u-kolenu-neprijatna-boljka-za-koju-postoji-lek\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bol u kolenu: Neprijatna boljka za koju postoji lek | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Umerena \u0161etnja ili ova aktivnost uop\u0161te je dobra za va\u0161e celokupno zdravstveno stanje, a svakako su i njeni benefiti nemerljivi. Me\u0111utim, sigurno ste se u nekom momentu ili kra\u0107em periodu susreli sa bolom u kolenima koji mo\u017ee biti neprijatan, o\u0161tar i \u2013 neo\u010dekivan. Re\u0161enje svakako postoji. 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