{"id":77499,"date":"2023-11-05T16:36:57","date_gmt":"2023-11-05T15:36:57","guid":{"rendered":"https:\/\/www.bezec.eu\/beziace-koleno-ako-sa-mu-vyhnut-premia-b\/"},"modified":"2023-11-21T12:50:54","modified_gmt":"2023-11-21T11:50:54","slug":"beziace-koleno-ako-sa-mu-vyhnut-premia-b","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/beziace-koleno-ako-sa-mu-vyhnut-premia-b\/","title":{"rendered":"Be\u017eiace koleno. Ako sa mu vyhn\u00fa\u0165? (pr\u00e9mia B+)"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Beh je dnes ove\u013ea viac ako len \u0161port alebo forma fyzickej aktivity: pre mnoh\u00fdch z n\u00e1s sa stal \u017eivotn\u00fdm \u0161t\u00fdlom, sp\u00f4sobom komunik\u00e1cie s na\u0161\u00edm telom, uvo\u013enen\u00edm mysle a spojen\u00edm s pr\u00edrodou. Vzh\u013eadom na to, \u017ee sa k tomuto \u0161portu ka\u017ed\u00fdm d\u0148om prid\u00e1va \u010doraz viac be\u017ecov, je nevyhnutn\u00e9 zd\u00f4razni\u0165 v\u00fdznam spr\u00e1vnej prevencie zranen\u00ed, najm\u00e4 kolenn\u00e9ho k\u013abu. To predstavuje najvy\u0161\u0161\u00ed po\u010det zranen\u00ed u be\u017ecov v\u0161etk\u00fdch vekov\u00fdch kateg\u00f3ri\u00ed bez oh\u013eadu na pohlavie be\u017eca. <\/p>\n<\/blockquote>\n\n<div style=\"position:relative;padding-top:max(60%,324px);width:100%;height:0;\"><iframe style=\"position:absolute;border:none;width:100%;height:100%;left:0;top:0;\" data-src=\"https:\/\/online.fliphtml5.com\/ptcav\/wcdd\/#p=82\" seamless=\"seamless\" scrolling=\"no\" frameborder=\"0\" allowtransparency=\"true\" allowfullscreen=\"true\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/zfrmz.eu\/bijgmeUS7DgoQ2B9cjYV\">Zaregistrujte sa na BEZPLATN\u00c9 predplatn\u00e9 \u010dasopisu Bezec+<\/a><\/div>\n<\/div>\n\n<p>Ka\u017ed\u00fd fyzioterapeut po\u010das svojej praxe pr\u00edde na to, \u017ee mnoh\u00e9 be\u017eeck\u00e9 zranenia a komplik\u00e1cie \u010dasto s\u00favisia s nieko\u013ek\u00fdmi k\u013e\u00fa\u010dov\u00fdmi faktormi. Ak sa tieto faktory neber\u00fa do \u00favahy, m\u00f4\u017eu vies\u0165 k dlhodob\u00fdm probl\u00e9mom, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 nielen va\u0161u be\u017eeck\u00fa kari\u00e9ru, ale aj va\u0161e celkov\u00e9 zdravie a pohodu.<\/p>\n\n<p>Existuj\u00fa \u0161tyri k\u013e\u00fa\u010dov\u00e9 oblasti, ktor\u00e9 maj\u00fa rozhoduj\u00faci vplyv na probl\u00e9m zranen\u00ed kolena: tr\u00e9ningov\u00fd re\u017eim, svalov\u00e1 sila spolu s flexibilitou, technika behu a v\u00fdber spr\u00e1vnej be\u017eeckej obuvi. Tieto oblasti m\u00f4\u017eu na prv\u00fd poh\u013ead vyzera\u0165 jednoducho, ale skr\u00fdva sa za nimi hlbok\u00e1 zlo\u017eitos\u0165, ktor\u00fa je potrebn\u00e9 pozna\u0165, aby sme plne pochopili ich v\u00fdznam.<\/p>\n\n<p>Preto sa v nasleduj\u00facom texte budeme venova\u0165 t\u00fdmto k\u013e\u00fa\u010dov\u00fdm aspektom, objasn\u00edme ich v\u00fdznam a poskytneme konkr\u00e9tne odpor\u00fa\u010dania na zlep\u0161enie. Na\u0161\u00edm hlavn\u00fdm cie\u013eom je pom\u00f4c\u0165 v\u00e1m sta\u0165 sa nielen lep\u0161\u00edm be\u017ecom, ale aj zdrav\u0161\u00edm a \u0161\u0165astnej\u0161\u00edm \u010dlovekom.<\/p>\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>Kolenn\u00fd k\u013ab<\/p><cite>Anat\u00f3mia kolenn\u00e9ho k\u013abu je zlo\u017eit\u00e1 a zah\u0155\u0148a r\u00f4zne \u0161trukt\u00fary, ktor\u00e9 spolo\u010dne umo\u017e\u0148uj\u00fa jeho pohyb a stabilitu. Nasleduje podrobnej\u0161\u00ed opis z h\u013eadiska anat\u00f3mie:<br\/><strong>Kosti:<\/strong><br\/><strong>Stehenn\u00e1 kos\u0165<\/strong>: je to najdlh\u0161ia kos\u0165 v tele<br\/>a tvor\u00ed horn\u00fa \u010das\u0165 kolenn\u00e9ho k\u013abu.<br\/>Holenn\u00e1 kos\u0165: <strong>Holenn\u00e1 kos\u0165<\/strong> tvor\u00ed spodn\u00fa \u010das\u0165 k\u013abu a je hlavn\u00fdm bodom za\u0165a\u017eenia.<br\/><strong>Patella:<\/strong> Je to mal\u00e1, ploch\u00e1 kos\u0165, ktor\u00e1 sa nach\u00e1dza na prednej strane kolenn\u00e9ho k\u013abu. P\u00f4sob\u00ed ako p\u00e1ka pre \u0161tvorhlav\u00fd sval stehna a chr\u00e1ni k\u013ab.<br\/><strong>K\u013abov\u00e1 chrupavka: <\/strong>pokr\u00fdva konce kost\u00ed<br\/>v kolennom k\u013abe, \u010do umo\u017e\u0148uje plynul\u00fd pohyb<br\/>a chr\u00e1ni kosti pred tren\u00edm.<br\/><strong>Menisky:<\/strong><br\/><strong>Medi\u00e1lny meniskus:<\/strong> Vn\u00fatorn\u00e1 semi-mezi\u00e1lna k\u013abov\u00e1 platni\u010dka.<br\/><strong>Later\u00e1lny meniskus: <\/strong>vonkaj\u0161ia polmesiacovit\u00e1 k\u013abov\u00e1 platni\u010dka.<br\/>Menisky s\u00fa tvoren\u00e9 vl\u00e1knitou chrupavkou a v kolennom k\u013abe funguj\u00fa ako tlmi\u010de n\u00e1razov, ktor\u00e9 rozkladaj\u00fa za\u0165a\u017eenie<br\/>a k\u013abov\u00e9 stabiliz\u00e1tory.<br\/><strong>V\u00e4zy:<\/strong><br\/><strong>Predn\u00fd skr\u00ed\u017een\u00fd v\u00e4z (ACL <\/strong>): zabezpe\u010duje predn\u00fa a zadn\u00fa stabilitu k\u013abu.<br\/><strong>Zadn\u00fd skr\u00ed\u017een\u00fd v\u00e4z (PCL): <\/strong>zabra\u0148uje pohybu holennej kosti dozadu.<br\/><strong>Medi\u00e1lny kolater\u00e1lny v\u00e4z (MCL): <\/strong>zabezpe\u010duje stabiliz\u00e1ciu na vn\u00fatornej strane kolena.<br\/><strong>Later\u00e1lny kolater\u00e1lny v\u00e4z (LCL): <\/strong>zabezpe\u010duje stabiliz\u00e1ciu na vonkaj\u0161ej strane kolena.<br\/><strong>\u0160\u013eachy:<\/strong><br\/><strong>\u0160\u013eacha \u0161tvorhlav\u00e9ho svalu stehna: <\/strong>Prip\u00e1ja \u0161tvorhlav\u00fd sval stehna k \u010diapo\u010dke<br\/><strong>Patel\u00e1rna \u0161\u013eacha: <\/strong>Sp\u00e1ja \u010d\u00e9\u0161ku s holennou kos\u0165ou.<br\/><strong>Synovi\u00e1lny mech\u00farik: Obaluje vn\u00fatorn\u00fa \u010das\u0165 k\u013abu a produkuje synovi\u00e1lnu tekutinu, \u010do je visk\u00f3zna tekutina, ktor\u00e1 zni\u017euje trenie medzi k\u013abov\u00fdmi plochami.<\/strong><br\/><strong>Svaly:<\/strong><br\/><strong>\u0160tvorhlav\u00fd stehenn\u00fd sval (quadriceps femoris):<\/strong><br\/><strong>Funkcia: <\/strong>Zodpoved\u00e1 za extenziu (narovnanie) kolenn\u00e9ho k\u013abu.<br\/><strong>Umiestnenie: <\/strong>na prednej strane stehna.<br\/><strong>Zlo\u017eky: <\/strong>obsahuje \u0161tyri hlavn\u00e9 svalov\u00e9 hlavy &#8211; rectus femoris, vastus lateralis, vastus medialis<br\/>a vastus intermedius.<br\/><strong>Hamstringy:<\/strong><br\/><strong>Funkcia: <\/strong>Zodpoved\u00e1 za oh\u00fdbanie a predl\u017eovanie kolenn\u00e9ho k\u013abu<br\/>v bedrovom k\u013abe.<br\/><strong>Umiestnenie:<\/strong> na zadnej strane stehna.<br\/><strong>Zlo\u017eky <\/strong>: pozost\u00e1va z troch hlavn\u00fdch svalov &#8211; bicepsu femoris, semitendinosus<br\/>a semimembranosus.<br\/><br\/><strong><br\/>Kolenn\u00fd k\u013ab je jedn\u00fdm z<\/strong><br\/>k\u013e\u00fa\u010dov\u00fdch k\u013abov v \u013eudskom tele vzh\u013eadom na jeho zlo\u017eit\u00e9 anatomick\u00e9 \u0161trukt\u00fary. Toto je z\u00e1kladn\u00fd poh\u013ead na jeho komponenty a ich funkcie. V\u010faka kombin\u00e1cii v\u00e4zov, \u0161liach, svalov a meniskov m\u00f4\u017ee koleno vykon\u00e1va\u0165 cel\u00fd rad zlo\u017eit\u00fdch pohybov a z\u00e1rove\u0148 zn\u00e1\u0161a\u0165 vysok\u00e9 za\u0165a\u017eenie. Jeho \u00faloha pri fyzick\u00fdch aktivit\u00e1ch je nezastupite\u013en\u00e1, \u010do pod\u010diarkuje d\u00f4le\u017eitos\u0165 pochopenia jeho \u0161trukt\u00fary.<\/cite><\/blockquote><\/figure>\n\n<h2 class=\"wp-block-heading\" id=\"h-1-neadekvatni-trenink\">1. Nedostato\u010dn\u00e1 odborn\u00e1 pr\u00edprava:<\/h2>\n\n<p>Jednou z naj\u010dastej\u0161\u00edch pr\u00ed\u010din bolesti kolien u be\u017ecov je zl\u00fd tr\u00e9ning. T\u00fdka sa to najm\u00e4 be\u017ecov, ktor\u00ed s behom za\u010d\u00ednaj\u00fa, alebo t\u00fdch, ktor\u00ed si stanovuj\u00fa nere\u00e1lne v\u00fdkonnostn\u00e9 ciele. Tak\u00edto be\u017eci \u010dasto neodolaj\u00fa poku\u0161eniu zvy\u0161ova\u0165 intenzitu alebo d\u013a\u017eku tr\u00e9ningu r\u00fdchlej\u0161ie, ako je pre telo bezpe\u010dn\u00e9. <\/p>\n\n<p>Nadmern\u00e1 z\u00e1\u0165a\u017e: Beh je pre telo ve\u013emi n\u00e1ro\u010dn\u00e1 aktivita, ktor\u00e1 za\u0165a\u017euje k\u013aby, \u0161\u013eachy a svaly doln\u00fdch kon\u010dat\u00edn, najm\u00e4 u za\u010diato\u010dn\u00edkov s nadv\u00e1hou, ktor\u00ed chc\u00fa prostredn\u00edctvom behu schudn\u00fa\u0165. Ke\u010f be\u017eci zvy\u0161uj\u00fa po\u010det najazden\u00fdch kilometrov alebo intenzitu tr\u00e9ningu pr\u00edli\u0161 r\u00fdchlo, ned\u00e1vaj\u00fa telu dostatok \u010dasu na zotavenie a adapt\u00e1ciu na nov\u00fa z\u00e1\u0165a\u017e. V d\u00f4sledku toho sa zvy\u0161uje riziko mikrotraumy a nadmern\u00e9ho pou\u017e\u00edvania, \u010do m\u00f4\u017ee va\u0161e \u00fasilie vr\u00e1ti\u0165 sp\u00e4\u0165 o nieko\u013eko t\u00fd\u017ed\u0148ov, ak nie mesiacov.<\/p>\n\n<p>Adapt\u00e1cia tkan\u00edv: n\u00e1\u0161 kardiovaskul\u00e1rny a svalov\u00fd syst\u00e9m sa dok\u00e1\u017ee adaptova\u0165 na zv\u00fd\u0161en\u00fa z\u00e1\u0165a\u017e r\u00fdchlej\u0161ie ako spojivov\u00e9 tkaniv\u00e1, ako s\u00fa v\u00e4zy, \u0161\u013eachy a chrupavky. Ak be\u017eci zvy\u0161uj\u00fa svoj v\u00fdkon pr\u00edli\u0161 r\u00fdchlo, m\u00f4\u017ee to sp\u00f4sobi\u0165, \u017ee tieto m\u00e4k\u0161ie tkaniv\u00e1 bud\u00fa pod nadmern\u00fdm tlakom, ktor\u00fd jedn\u00e9ho d\u0148a neust\u00fapi.<\/p>\n\n<p>Ide\u00e1lne je zv\u00fd\u0161i\u0165 z\u00e1\u0165a\u017e po troch t\u00fd\u017ed\u0148och, ktor\u00e9 s\u00fa ide\u00e1lne pre adapt\u00e1ciu cel\u00e9ho pohybov\u00e9ho apar\u00e1tu be\u017eca. Potom sa odpor\u00fa\u010da zv\u00fd\u0161i\u0165 po\u010det nabehan\u00fdch kilometrov a\u017e o 30 %, pri\u010dom prv\u00fd t\u00fd\u017ede\u0148 by mal by\u0165 m\u00e1lo intenz\u00edvny a zameran\u00fd na prekonanie novej vzdialenosti. V nasleduj\u00facich t\u00fd\u017ed\u0148och m\u00f4\u017eete zv\u00fd\u0161i\u0165 intenzitu tr\u00e9ningu. Nesmiete v\u0161ak zab\u00fada\u0165 na dostato\u010dn\u00fd odpo\u010dinok a regener\u00e1ciu medzi tr\u00e9ningami. Preto\u017ee pr\u00e1ve vo chv\u00edli, ke\u010f sa regenerujete, va\u0161e telo sa pripravuje na \u010fal\u0161iu z\u00e1\u0165a\u017e.<\/p>\n\n<p>V ka\u017edom pr\u00edpade sa odpor\u00fa\u010da dodr\u017eiava\u0165 premyslen\u00fd pl\u00e1n a poradi\u0165 sa so sk\u00fasen\u00fdmi be\u017ecami, napr\u00edklad v skupine B\u011b\u017eec+ alebo B\u011b\u017ekyn\u011b+, alebo si n\u00e1js\u0165 be\u017eeck\u00e9ho tr\u00e9nera, ktor\u00fd v\u00e1s prevedie pr\u00edpravou a pom\u00f4\u017ee v\u00e1m stanovi\u0165 re\u00e1lne ciele zodpovedaj\u00face v\u00e1\u0161mu \u010dasu a \u00farovni kond\u00edcie.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-2-slabost-svalu-a-nedostatecna-flexibilita\">2. Svalov\u00e1 slabos\u0165 a nedostato\u010dn\u00e1 flexibilita:<\/h2>\n\n<p>Z fyzioterapeutick\u00e9ho h\u013eadiska je svalov\u00e1 slabos\u0165 a nedostato\u010dn\u00e1 flexibilita jedn\u00fdm z hlavn\u00fdch faktorov<br\/>na boles\u0165 kolien u be\u017ecov. Beh je dynamick\u00e1 aktivita, ktor\u00e1 kladie na na\u0161e telo \u0161pecifick\u00e9 n\u00e1roky, a ak svaly nie s\u00fa dostato\u010dne pripraven\u00e9, m\u00f4\u017ee vznikn\u00fa\u0165 nerovnov\u00e1ha, ktor\u00e1 vedie k nepriazniv\u00e9mu za\u0165a\u017eeniu kolenn\u00e9ho k\u013abu.<\/p>\n\n<p>Svalov\u00e1 slabos\u0165: Svalov\u00e1 slabos\u0165, najm\u00e4 v oblasti bokov a stehien, m\u00f4\u017ee sp\u00f4sobi\u0165 nerovnov\u00e1hu v za\u0165a\u017een\u00ed kolena. Napr\u00edklad slab\u00e9 glute\u00e1lne svaly alebo svaly stredu stehna m\u00f4\u017eu ovplyvni\u0165 polohu<br\/>a pohyb kolena po\u010das behu. Slab\u00e9 \u0161tvorhlav\u00e9 svaly m\u00f4\u017eu s\u0165a\u017eova\u0165 spr\u00e1vne tlmenie n\u00e1razov pri dopade chodidla na zem, zatia\u013e \u010do slab\u00e9 hamstringy m\u00f4\u017eu ovplyvni\u0165 spr\u00e1vne natiahnutie kolena.<\/p>\n\n<p>Nedostato\u010dn\u00e1 flexibilita: Obmedzen\u00e1 flexibilita stehien, l\u00fdtok a zadku m\u00f4\u017ee sp\u00f4sobi\u0165 neprirodzen\u00fd pohyb kolenn\u00e9ho k\u013abu. Ak s\u00fa svaly napnut\u00e9 a skr\u00e1ten\u00e9, m\u00f4\u017eu ovplyvni\u0165 celkov\u00fd pohyb kon\u010dat\u00edn, \u010do vedie k zv\u00fd\u0161en\u00e9mu tlaku na koleno. Rie\u0161en\u00edm je zaradi\u0165 pravideln\u00fd svalov\u00fd tr\u00e9ning zameran\u00fd na k\u013e\u00fa\u010dov\u00e9 svalov\u00e9 skupiny, ktor\u00e9 sa podie\u013eaj\u00fa na behu. D\u00f4le\u017eit\u00e9 je tie\u017e zaradi\u0165 stre\u010ding aby sa zlep\u0161ila celkov\u00e1<br\/>pru\u017enos\u0165 tela.<\/p>\n\n<p>Okrem toho je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 spr\u00e1vne dr\u017eanie tela pri behu. Svalov\u00e1 slabos\u0165 a obmedzen\u00e1 flexibilita id\u00fa \u010dasto ruka v ruke so zl\u00fdmi be\u017eeck\u00fdmi n\u00e1vykmi. Preto je ide\u00e1lne necha\u0165 si skontrolova\u0165 krok bu\u010f v \u0161pecializovanej be\u017eeckej predajni, ktor\u00e1 pon\u00faka podobn\u00e9 slu\u017eby, alebo najlep\u0161ie u \u0161portov\u00e9ho fyzioterapeuta, ktor\u00fd rozumie probl\u00e9mom pri behu. To m\u00f4\u017ee pom\u00f4c\u0165 identifikova\u0165 potenci\u00e1lne probl\u00e9my.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-3-spatna-bezecka-technika\">3. Zl\u00e1 technika behu:<\/h2>\n\n<p>Spr\u00e1vna technika behu zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri prevencii zranen\u00ed, najm\u00e4 kolenn\u00e9ho k\u013abu. Mnoh\u00ed be\u017eci si \u010dasto neuvedomuj\u00fa, \u017ee ich \u0161t\u00fdl behu m\u00f4\u017ee priamo prispieva\u0165 k bolesti a zraneniam.<\/p>\n\n<p>Anal\u00fdza pohybu: Vo fyzioterapeutickej praxi sa \u010dasto vyu\u017e\u00edva videoanal\u00fdza na podrobn\u00e9 pos\u00fadenie pohybu be\u017eca. Jedn\u00fdm z prv\u00fdch krokov k zlep\u0161eniu techniky behu je anal\u00fdza pohybu. To v\u00e1m umo\u017en\u00ed identifikova\u0165 neefekt\u00edvne pohybov\u00e9 vzorce, ktor\u00e9 m\u00f4\u017eu zvy\u0161ova\u0165 tlak na k\u013aby vr\u00e1tane kolena. Preto je najlep\u0161\u00edm rie\u0161en\u00edm necha\u0165 si svoj be\u017eeck\u00fd \u0161t\u00fdl zaznamena\u0165 a analyzova\u0165 \u0161portov\u00fdm fyzioterapeutom alebo certifikovan\u00fdm be\u017eeck\u00fdm tr\u00e9nerom so znalos\u0165ami anat\u00f3mie za poplatok. T\u00e1to invest\u00edcia sa v\u00e1m nieko\u013ekon\u00e1sobne vr\u00e1ti. <\/p>\n\n<p>Nastavenie panvy a doln\u00fdch kon\u010dat\u00edn: Spr\u00e1vne nastavenie panvy a koordin\u00e1cia doln\u00fdch kon\u010dat\u00edn s\u00fa nevyhnutn\u00e9. Ak je panva v nespr\u00e1vnej polohe, m\u00f4\u017ee to sp\u00f4sobi\u0165 zv\u00fd\u0161en\u00e9 nap\u00e4tie v kolennom k\u013abe. Aj neprimeran\u00fd pohyb chodidla m\u00f4\u017ee sp\u00f4sobi\u0165 ne\u017eelan\u00fa rot\u00e1ciu kolenn\u00e9ho k\u013abu, \u010do vedie k nadmern\u00e9mu opotrebovaniu. Dbajte na to, aby ste po\u010das behu dopadali na predn\u00fa \u010das\u0165 chodidla alebo na cel\u00e9 chodidlo. Po\u010das behu sa na\u010falej s\u00fastre\u010fte na to, aby \u0161pi\u010dky oboch chodidiel smerovali priamo dopredu a nie do str\u00e1n. Tento nedostatok dychu vedie k pre\u0165a\u017eeniu v\u00e4zov pripojen\u00fdch ku kolenu.<\/p>\n\n<p>Korekcia \u0161t\u00fdlu behu: Po identifikovan\u00ed probl\u00e9mov\u00fdch oblast\u00ed je nevyhnutn\u00e9 pracova\u0165 na osvojen\u00ed si nov\u00fdch techn\u00edk a odstr\u00e1nen\u00ed zlozvykov. M\u00f4\u017ee \u00eds\u0165 o cvi\u010denia na zlep\u0161enie vyrovnania panvy, koordin\u00e1cie n\u00f4h alebo flexibility a uvo\u013enenia \u010dlenkov.Aj mal\u00e9 \u00fapravy techniky m\u00f4\u017eu ma\u0165 v\u00fdznamn\u00fd vplyv na zlep\u0161enie \u0161t\u00fdlu behu, zn\u00ed\u017eenie rizika zranenia a n\u00e1sledn\u00e9 zlep\u0161enie be\u017eeck\u00e9ho v\u00fdkonu. Pravideln\u00e9 kontroly u fyzioterapeuta alebo certifikovan\u00e9ho tr\u00e9nera s\u00fa nevyhnutn\u00e9 na udr\u017eanie optim\u00e1lnej techniky behu a predch\u00e1dzanie zraneniam, najm\u00e4 k\u00fdm si \u00faplne neosvoj\u00edte svoj nov\u00fd be\u017eeck\u00fd \u0161t\u00fdl.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-4-vyznam-spravne-vybrane-bezecke-obuvi-nbsp\">4. d\u00f4le\u017eitos\u0165 spr\u00e1vne zvolenej be\u017eeckej obuvi. <\/h2>\n\n<p>V\u00fdber a nosenie spr\u00e1vnej obuvi je ove\u013ea viac ako len pohodlie: m\u00e1 priamy vplyv na biomechaniku behu<br\/>a potenci\u00e1lne riziko zranenia. Bohu\u017eia\u013e, mnoh\u00ed be\u017eci uprednost\u0148uj\u00fa ako prv\u00e9 krit\u00e9rium farbu a dizajn top\u00e1nky, a\u017e potom zlo\u017eenie tlmiaceho materi\u00e1lu a funk\u010dnos\u0165.<\/p>\n\n<p><strong>Individu\u00e1lne potreby<\/strong>: Ka\u017ed\u00fd be\u017eec m\u00e1 jedine\u010dn\u00fa stavbu chodidla a \u0161pecifick\u00fd be\u017eeck\u00fd \u0161t\u00fdl. Preto je nevyhnutn\u00e9 n\u00e1js\u0165 obuv, ktor\u00e1 zodpoved\u00e1 t\u00fdmto individu\u00e1lnym vlastnostiam. Pri v\u00fdbere spr\u00e1vnej obuvi ich zv\u00e1\u017ete ako rozhoduj\u00faci faktor.Napr\u00edklad niektor\u00ed be\u017eci m\u00f4\u017eu potrebova\u0165 v\u00e4\u010d\u0161iu oporu klenby chodidla, zatia\u013e \u010do in\u00ed m\u00f4\u017eu potrebova\u0165 \u0161ir\u0161iu \u0161pi\u010dku kv\u00f4li \u0161ir\u0161iemu chodidlu. Tie, ktor\u00e9 zasahuj\u00fa p\u00e4tu, potrebuj\u00fa viac tlmenia z kvalitn\u00e9ho materi\u00e1lu ako tie, ktor\u00e9 zasahuj\u00fa predn\u00fa \u010das\u0165 chodidla alebo cel\u00e9 chodidlo.<\/p>\n\n<p><strong>\u017divotnos\u0165 obuvi:<\/strong> Tak ako v\u0161etko, aj be\u017eeck\u00e1 obuv m\u00e1 obmedzen\u00fa \u017eivotnos\u0165. \u010casom sa m\u00f4\u017ee stielka a tlmiace vrstvy stla\u010di\u0165, \u010d\u00edm sa zn\u00ed\u017ei schopnos\u0165 top\u00e1nky absorbova\u0165 n\u00e1razy a podporova\u0165 klenbu chodidla.<br\/>Aj ke\u010f sa o svoju obuv star\u00e1te dobre a na prv\u00fd poh\u013ead vyzer\u00e1 ako nov\u00e1, odpor\u00fa\u010da sa pravidelne meni\u0165 be\u017eeck\u00fa obuv, zvy\u010dajne ka\u017ed\u00fdch 500-700 km, v z\u00e1vislosti od typu obuvi a \u0161t\u00fdlu behu. Cena top\u00e1nky by rozhodne nemala by\u0165 rozhoduj\u00facim krit\u00e9riom a nie je dobr\u00e9 na nej \u0161etri\u0165, najm\u00e4 ak beh\u00e1te viac ako 3-kr\u00e1t t\u00fd\u017edenne a \u010falej ako 8 km. Invest\u00edcia do spr\u00e1vnej be\u017eeckej obuvi je invest\u00edciou do v\u00e1\u0161ho zdravia a najlep\u0161\u00edm sp\u00f4sobom, ako pred\u00eds\u0165 zraneniu.<\/p>\n\n<p>Biomechanick\u00fd vplyv: Spr\u00e1vna be\u017eeck\u00e1 obuv m\u00f4\u017ee pom\u00f4c\u0165 napravi\u0165 biomechanick\u00e9 chyby, zn\u00ed\u017ei\u0165 n\u00e1raz a rovnomerne rozlo\u017ei\u0165 tlak na cel\u00e9 chodidlo. To m\u00f4\u017ee vies\u0165 k zn\u00ed\u017eeniu za\u0165a\u017eenia kolenn\u00e9ho k\u013abu a ostatn\u00fdch k\u013abov dolnej kon\u010datiny.<\/p>\n\n<p><strong>Odpor\u00fa\u010danie <\/strong>: Pred k\u00fapou nov\u00e9ho p\u00e1ru sa v\u017edy pora\u010fte s odborn\u00edkom na be\u017eeck\u00fa obuv. Testovanie a anal\u00fdza behu v predajni v\u00e1m pom\u00f4\u017eu ur\u010di\u0165 najlep\u0161iu obuv pre va\u0161e individu\u00e1lne potreby. Preto si nikdy nekupujte obuv cez e-shop, ak nejde o overen\u00fd model, s ktor\u00fdm m\u00e1te sk\u00fasenosti.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beh je dnes ove\u013ea viac ako len \u0161port alebo forma fyzickej aktivity: pre mnoh\u00fdch z n\u00e1s sa stal \u017eivotn\u00fdm \u0161t\u00fdlom, sp\u00f4sobom komunik\u00e1cie s na\u0161\u00edm telom, uvo\u013enen\u00edm mysle a spojen\u00edm s pr\u00edrodou. Vzh\u013eadom na to, \u017ee sa k tomuto \u0161portu ka\u017ed\u00fdm d\u0148om prid\u00e1va \u010doraz viac be\u017ecov, je nevyhnutn\u00e9 zd\u00f4razni\u0165 v\u00fdznam spr\u00e1vnej prevencie zranen\u00ed, najm\u00e4 kolenn\u00e9ho k\u013abu. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1932],"tags":[1928],"class_list":{"0":"post-77499","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravie-a-regeneracia","8":"tag-00123-sk"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Be\u017eiace koleno. Ako sa mu vyhn\u00fa\u0165? (pr\u00e9mia B+) - bezec.eu<\/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:\/\/www.bezec.eu\/sk\/beziace-koleno-ako-sa-mu-vyhnut-premia-b\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Be\u017eiace koleno. Ako sa mu vyhn\u00fa\u0165? (pr\u00e9mia B+)\" \/>\n<meta property=\"og:description\" content=\"Beh je dnes ove\u013ea viac ako len \u0161port alebo forma fyzickej aktivity: pre mnoh\u00fdch z n\u00e1s sa stal \u017eivotn\u00fdm \u0161t\u00fdlom, sp\u00f4sobom komunik\u00e1cie s na\u0161\u00edm telom, uvo\u013enen\u00edm mysle a spojen\u00edm s pr\u00edrodou. 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