{"id":276132,"date":"2021-07-02T23:17:39","date_gmt":"2021-07-02T21:17:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=276132"},"modified":"2022-02-17T15:19:29","modified_gmt":"2022-02-17T14:19:29","slug":"co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/","title":{"rendered":"\u010co robi\u0165 s natiahnut\u00fdm alebo natrhnut\u00fdm svalom a ako ich rozl\u00ed\u0161i\u0165?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/#Ako_vznikne_poskodenie_svalu\" title=\"Ako vznikne po\u0161kodenie svalu?\">Ako vznikne po\u0161kodenie svalu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/#Je_sval_natiahnuty_alebo_natrhnuty_Ako_to_rozlisit\" title=\"Je sval natiahnut\u00fd alebo natrhnut\u00fd? Ako to rozl\u00ed\u0161i\u0165?\">Je sval natiahnut\u00fd alebo natrhnut\u00fd? Ako to rozl\u00ed\u0161i\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/#Prva_pomoc_alebo_co_robit_v_momente_poranenia_svalu\" title=\"Prv\u00e1 pomoc alebo \u010do robi\u0165 v momente poranenia svalu\">Prv\u00e1 pomoc alebo \u010do robi\u0165 v momente poranenia svalu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/#Po_uraze_by_ste_mali_koncatinu_co_najviac_setrit_Alebo_nie\" title=\"Po \u00faraze by ste mali kon\u010datinu \u010do najviac \u0161etri\u0165. Alebo nie?&nbsp;\">Po \u00faraze by ste mali kon\u010datinu \u010do najviac \u0161etri\u0165. Alebo nie?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/#Ake_su_rizikove_faktory_vzniku_zranenia_svalu\" title=\"Ak\u00e9 s\u00fa rizikov\u00e9 faktory vzniku zranenia svalu?\">Ak\u00e9 s\u00fa rizikov\u00e9 faktory vzniku zranenia svalu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/#Tieto_4_scenare_najcastejsie_vedu_k_poraneniu_svalu_Ako_tomu_predist\" title=\"Tieto 4 scen\u00e1re naj\u010dastej\u0161ie ved\u00fa k poraneniu svalu. Ako tomu pred\u00eds\u0165?\">Tieto 4 scen\u00e1re naj\u010dastej\u0161ie ved\u00fa k poraneniu svalu. Ako tomu pred\u00eds\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po dlhom \u010dase si idete s kamar\u00e1tmi zahra\u0165 basket. Nechcete sa zdr\u017eiava\u0165 rozcvi\u010dkou, ktor\u00e1 je predsa zbyto\u010dn\u00e1 a pust\u00edte sa hne\u010f do hry. Od za\u010diatku diktuje tempo hry ve\u013ek\u00e1 motiv\u00e1cia a t\u00fa\u017eba uk\u00e1za\u0165 ostatn\u00fdm, kto je na ihrisku najlep\u0161\u00ed. Zrazu ukorist\u00edte loptu, driblujete, v\u0161etk\u00fdm sa uh\u00fdbate, chyst\u00e1te sa na v\u00fdskok a zavesenie v \u0161t\u00fdle Michaela Jordana, no pri v\u00fdskoku <strong>c\u00edtite ostr\u00fa boles\u0165<\/strong>&nbsp;v l\u00fdtku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto odsko\u010denia o \u010fal\u0161ie dva body dosad\u00e1te na zem a chyt\u00e1te sa za bo\u013eav\u00fd sval. Prem\u00fd\u0161\u013eate, \u010di je to len natiahnut\u00e9, natrhnut\u00e9 alebo dokonca pretrhnut\u00e9. Ako v takej situ\u00e1cii postupova\u0165? V \u010dl\u00e1nku sa dozviete, \u010do robi\u0165 pri poranen\u00ed svalu, aby ste sa vr\u00e1tili r\u00fdchlo do hry, <strong>ako rozl\u00ed\u0161i\u0165, \u010di je sval len natiahnut\u00fd alebo dokonca natrhnut\u00fd<\/strong> a \u010di je na zranenie vhodn\u00e9 pou\u017ei\u0165 studen\u00fd obklad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ako-vznikne-poskodenie-svalu\"><span class=\"ez-toc-section\" id=\"Ako_vznikne_poskodenie_svalu\"><\/span>Ako vznikne po\u0161kodenie svalu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S r\u00f4znymi druhmi poranenia sa profesion\u00e1lni aj rekrea\u010dn\u00ed \u0161portovci, \u017eia\u013e, stret\u00e1vaj\u00fa \u010dasto. Mo\u017eno ste u\u017e sami za\u017eili nepr\u00edjemn\u00e9 natiahnutie alebo dokonca bolestiv\u00e9 natrhnutie svalu. K tak\u00e9mu zraneniu m\u00f4\u017ee d\u00f4js\u0165 v zlomku sekundy a <strong>nemus\u00ed sa to sta\u0165 len pri \u0161porte<\/strong>. Vznik\u00e1 toti\u017e pri excentrickej kontrakcii, ke\u010f sa sval nadmerne pred\u013a\u017ei. T\u00fa pou\u017e\u00edvame neust\u00e1le v ka\u017edodennom \u017eivote napr\u00edklad, ke\u010f nie\u010do niekam kladieme. Alebo si ju m\u00f4\u017eete predstavi\u0165 pri bicepsovom zdvihu pri pohybe nadol. Ke\u010f je <strong>sval pri kontrakcii vystaven\u00fd nadmern\u00e9mu nap\u00e4tiu alebo sile, m\u00f4\u017ee d\u00f4js\u0165 k po\u0161kodeniu jeho vl\u00e1ken<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"k-tomu-dojde-na-zaklade\">K tomu d\u00f4jde na z\u00e1klade:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ak\u00fatnej z\u00e1\u0165a\u017ee<\/strong> \u2013 r\u00fdchly ne\u010dakan\u00fd pohyb napr. pri \u0161printe, hran\u00ed basketbalu \u010di futbalu alebo dobiehan\u00ed odch\u00e1dzaj\u00faceho autobusu.<\/li><li><strong>Dlhodobej z\u00e1\u0165a\u017ee<\/strong> \u2013 sval sa dlhodobo pre\u0165a\u017euje, napr. vykon\u00e1van\u00edm rovnak\u00e9ho pohybu st\u00e1le dookola, typicky pri hran\u00ed tenisu alebo golfu. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/image2-2-1-1124x750.jpeg\" alt=\"Ako d\u00f4jde k po\u0161kodeniu svalu?\" class=\"wp-image-274728\" width=\"843\" height=\"563\" title=\"Ako d\u00f4jde k po\u0161kodeniu svalu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image2-2-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image2-2-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image2-2-1-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image2-2-1-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"je-sval-natiahnuty-alebo-natrhnuty-ako-to-rozlisit\"><span class=\"ez-toc-section\" id=\"Je_sval_natiahnuty_alebo_natrhnuty_Ako_to_rozlisit\"><\/span>Je sval natiahnut\u00fd alebo natrhnut\u00fd? Ako to rozl\u00ed\u0161i\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zranenie svalov sa rozde\u013euje do troch skup\u00edn pod\u013ea ich z\u00e1va\u017enosti. Presn\u00fa diagnostiku v\u00e1m urob\u00ed lek\u00e1r na z\u00e1klade kompletn\u00e9ho vy\u0161etrenia, av\u0161ak pod\u013ea niektor\u00fdch pr\u00edznakov m\u00f4\u017eete sami odhadn\u00fa\u0165, ak\u00e9 v\u00e1\u017ene je po\u0161kodenie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-mierne-poskodenie-natiahnuty-sval\">1. Mierne po\u0161kodenie \u2013 natiahnut\u00fd sval<\/h3>\n\n\n\n<p>C\u00edtite n\u00e1hlu <strong>boles\u0165 a nap\u00e4tie vo svale<\/strong>? Z\u00e1rove\u0148 nepozorujete \u017eiadny opuch, stratu sily a pohyblivosti v kon\u010datine? Tak m\u00e1te pravdepodobne len natiahnut\u00fd sval, pri ktorom <strong>doch\u00e1dza k \u013eahk\u00e9mu po\u0161kodeniu svalov\u00fdch vl\u00e1ken<\/strong>. Nejde o ni\u010d v\u00e1\u017ene, ale pokia\u013e by ste v \u0161portovej aktivite pokra\u010dovali, mohli by ste si zranenie v\u00fdrazne zhor\u0161i\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po vzniku natiahnutia m\u00f4\u017eete e\u0161te nieko\u013eko dn\u00ed <strong>c\u00edti\u0165 pocit \u0165ahu, tlaku a vy\u0161\u0161ieho svalov\u00e9ho nap\u00e4tia<\/strong>. To by malo bez lie\u010dby vymizn\u00fa\u0165 pribli\u017ene za 5 \u2013 7 dn\u00ed. To je samozrejme ve\u013emi individu\u00e1lne a n\u00e1vrat k pln\u00e9mu \u0161portov\u00e9mu za\u0165a\u017eeniu z\u00e1le\u017e\u00ed najm\u00e4 na rozsahu po\u0161kodenia svalu, s \u010d\u00edm sa m\u00f4\u017ee pred\u013a\u017ei\u0165 doba lie\u010dby aj na nieko\u013eko t\u00fd\u017ed\u0148ov (typicky 1 \u2013 3 t\u00fd\u017edne). A\u017e po ust\u00fapen\u00ed pr\u00edznakov je vhodn\u00e9 s opatrnos\u0165ou za\u010da\u0165 zase sval nam\u00e1ha\u0165.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[3\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-stredne-tazke-poskodenie-ciastocne-natrhnuty-sval\">2. Stredne \u0165a\u017ek\u00e9 po\u0161kodenie \u2013 \u010diasto\u010dne natrhnut\u00fd sval<\/h3>\n\n\n\n<p>Pozorujete v mieste poranenia <strong>modriny, \u013eahk\u00fd opuch a c\u00edtite intenz\u00edvnu boles\u0165<\/strong>? Sk\u00fasenej\u0161\u00ed \u0161portovci, ktor\u00fdch tr\u00e1pi svalov\u00e9 zranenie pomerne \u010dasto, uv\u00e1dzaj\u00fa, \u017ee pri natrhnut\u00ed svalu c\u00edtia ostr\u00e9 pichnutie v mieste poranenia a pod\u013ea toho celkom spo\u013eahlivo zistia, \u010do sa im stalo. Medzi \u010fal\u0161ie pr\u00edznaky natrhnut\u00e9ho svalu patr\u00ed <strong>zn\u00ed\u017een\u00e1 svalov\u00e1 sila<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ostrom pichnut\u00ed vo svale pravdepodobne d\u00f4jde k poruche nieko\u013ek\u00fdch svalov\u00fdch vl\u00e1ken a \u010diasto\u010dne natrhnut\u00e9mu svalu. V danom momente <strong>nie je vhodn\u00e9 sval \u010falej nam\u00e1ha\u0165<\/strong>. Tak\u00e9 zranenie sa lie\u010di asi 2 \u2013 3 t\u00fd\u017edne, niekedy aj podstatne dlh\u0161ie vzh\u013eadom na rozsah po\u0161kodenia. Vo v\u00e4\u010d\u0161ine pr\u00edpadov je po mesiaci mo\u017en\u00e9 pomaly za\u010da\u0165 s postupn\u00fdm za\u0165a\u017eovan\u00edm svalu. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20135]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-615278964-opr-edited-1124x749.jpg\" alt=\"Je ten sval natiahnut\u00fd alebo natrhnut\u00fd?\" class=\"wp-image-274936\" width=\"843\" height=\"562\" title=\"Je ten sval natiahnut\u00fd alebo natrhnut\u00fd?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-615278964-opr-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-615278964-opr-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-615278964-opr-edited-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-615278964-opr-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-tazke-poskodenie-natrhnuty-az-pretrhnuty-sval\">3. \u0164a\u017ek\u00e9 po\u0161kodenie \u2013 natrhnut\u00fd, a\u017e pretrhnut\u00fd sval&nbsp;<\/h3>\n\n\n\n<p>V kritickom momente ste mo\u017eno po\u010duli a c\u00edtili samotn\u00e9 <strong>prasknutie svalov\u00fdch vl\u00e1ken<\/strong>. Vo svale c\u00edtite <strong>prudk\u00fa boles\u0165, stuhnutie a nemo\u017enos\u0165 pohybu<\/strong>? V mieste poranenia pozorujete <strong>v\u00fdrazn\u00fd opuch a modriny<\/strong>? Ke\u010f sa dotknete poranen\u00e9ho svalu, c\u00edtite neobvykl\u00e9 nerovnosti a je podivne<strong> stiahnut\u00fd<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je mo\u017en\u00e9, \u017ee ho m\u00e1te natrhnut\u00fd alebo dokonca pretrhnut\u00fd v celom jeho rozsahu. V okamihu vzniku zranenia <strong>sval<\/strong> <strong>ihne\u010f presta\u0148te nam\u00e1ha\u0165 <\/strong>a \u010do najsk\u00f4r vyh\u013eadajte lek\u00e1rsku pomoc. Hojenie trv\u00e1 typicky 4 \u2013 6 t\u00fd\u017ed\u0148ov a rehabilit\u00e1cia 3 \u2013 6 mesiacov s t\u00fdm, \u017ee boles\u0165 m\u00f4\u017ee v mieste svalu pretrv\u00e1va\u0165 aj dlh\u0161ie. Uveden\u00e9 \u010dasov\u00e9 rozp\u00e4tia s\u00fa op\u00e4\u0165 orienta\u010dn\u00e9, pri kompletnej rupt\u00fare svalu si m\u00f4\u017ee lie\u010dba vy\u017eiada\u0165 viac \u010dasu. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,29117,32659,36025,50959,91780\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"prva-pomoc-alebo-co-robit-v-momente-poranenia-svalu\"><span class=\"ez-toc-section\" id=\"Prva_pomoc_alebo_co_robit_v_momente_poranenia_svalu\"><\/span>Prv\u00e1 pomoc alebo \u010do robi\u0165 v momente poranenia svalu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade ak\u00e9hoko\u013evek zranenia svalu ihne\u010f <strong>obmedzte aktivitu, pri ktorej ho nam\u00e1hate<\/strong>. Zabr\u00e1nite tak vzniku \u010fal\u0161ieho zranenia alebo zhor\u0161enia toho, \u010do u\u017e m\u00e1te. Pri postupe prvej pomoci z\u00e1le\u017e\u00ed na z\u00e1va\u017enosti poranenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"typicky-sa-pri-akutnom-poraneni-pohyboveho-ustrojenstva-odporuca\">Typicky sa pri ak\u00fatnom poranen\u00ed pohybov\u00e9ho \u00fastrojenstva odpor\u00fa\u010da:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pokoj <\/strong>\u2013 poranen\u00fa kon\u010datinu \u010falej neza\u0165a\u017eova\u0165,<\/li><li>poranen\u00fd sval obviaza\u0165 <strong>elastick\u00fdm obv\u00e4zom<\/strong>,<\/li><li><strong>poranen\u00fa kon\u010datinu zdvihn\u00fa\u0165 do vy\u0161\u0161ej poz\u00edcie<\/strong> (nad \u00farove\u0148 srdca) \u2013 napr. \u013eahn\u00fa\u0165 si na chrb\u00e1t a nohu oprie\u0165 o stenu,<\/li><li>v z\u00e1vislosti od v\u00e1\u017enosti zranenia sa odpor\u00fa\u010da postihnut\u00e9 miesto <strong>obali\u0165 \u013eadom<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te pr\u00edznaky natrhnutia svalu, ako s\u00fa modriny v mieste poranenia, opuch a neprirodzen\u00e9 stiahnutie svalu, <strong>odpor\u00fa\u010dame \u010do najsk\u00f4r vyh\u013eada\u0165 lek\u00e1ra<\/strong>. Ten v\u00e1s komplexne vy\u0161etr\u00ed a navrhne vhodn\u00fd postup lie\u010dby. V niektor\u00fdch pr\u00edpadoch kompletn\u00fdch svalov\u00fdch rupt\u00far (pretrhnut\u00ed) je nutn\u00e1 okam\u017eit\u00e1 oper\u00e1cia, ktor\u00e1 m\u00f4\u017ee zabr\u00e1ni\u0165 trval\u00e9mu po\u0161kodeniu svalu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1147961261-edited-1124x749.jpg\" alt=\"Ak\u00e1 je prv\u00e1 pomoc pri natiahnutom alebo natrhnutom svale?\" class=\"wp-image-274953\" width=\"843\" height=\"562\" title=\"Ak\u00e1 je prv\u00e1 pomoc pri natiahnutom alebo natrhnutom svale?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1147961261-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1147961261-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1147961261-edited-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1147961261-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mam-alebo-nemam-na-koncatinu-pouzit-lad\">M\u00e1m alebo nem\u00e1m na kon\u010datinu pou\u017ei\u0165 \u013ead?<\/h3>\n\n\n\n<p>Pri vzniku \u0161portov\u00e9ho \u00farazu je be\u017en\u00e9 miesto zranenia hne\u010f chladi\u0165 \u013eadom alebo \u010d\u00edmko\u013evek, \u010do sa n\u00e1jde v mrazni\u010dke \u010di chladni\u010dke. Tento postup m\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed silne zakorenen\u00fd a pravdepodobne m\u00e1lokto pochybuje o jeho vhodnosti. Po prilo\u017een\u00ed mrazenej zeleniny na postihnut\u00e9 miesto mo\u017eno <strong>nachv\u00ed\u013eu uc\u00edtite \u00fa\u013eavu od bolesti<\/strong>. Nie je v\u0161ak zaru\u010den\u00e9, \u017ee v\u00e1m to pom\u00f4\u017ee ur\u00fdchli\u0165 regener\u00e1ciu. <span style=\"color: #ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto smere sa n\u00e1zory l\u00ed\u0161ia a pod\u013ea niektor\u00fdch odborn\u00edkov na svalov\u00e9 zranenia v \u0161porte <strong>m\u00f4\u017ee \u013eadovanie negat\u00edvne ovplyvni\u0165 prirodzen\u00e9 regenera\u010dn\u00e9 procesy<\/strong> organizmu. Rozhodnutie, \u010di poranen\u00fd sval \u013eadova\u0165 alebo nie, z\u00e1le\u017e\u00ed sk\u00f4r na tom, \u010di v\u00e1m to prospieva a m\u00e1te s t\u00fdm dobr\u00fa sk\u00fasenos\u0165. Najm\u00e4 v \u0165a\u017e\u0161\u00edch pr\u00edpadoch, ke\u010f je boles\u0165 naozaj intenz\u00edvna, v\u00e1m \u013ead m\u00f4\u017ee pom\u00f4c\u0165 prekona\u0165 ve\u013emi nepr\u00edjemn\u00e9 pocity. <span style=\"color: #ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri chladen\u00ed \u0161portov\u00e9ho zranenia sa be\u017ene pou\u017e\u00edva \u013ead, chladiv\u00e9 <a href=\"https:\/\/gymbeam.sk\/gelove-vrecko-hot-cold-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vreck\u00e1<\/a> alebo studen\u00e1 voda. Pod\u013ea niektor\u00fdch v\u00fdskumov m\u00e1 preru\u0161ovan\u00e9 chladenie pozit\u00edvne \u00fa\u010dinky najm\u00e4 prv\u00fdch 48 hod\u00edn po vzniku zranenia. Doch\u00e1dza pri \u0148om <strong>k<\/strong> <strong>stiahnutiu ciev v mieste poranenia, zmen\u0161eniu opuchu, zn\u00ed\u017eeniu bolesti a z\u00e1palu<\/strong>. \u013dad by sa nemal priklada\u0165 priamo na poko\u017eku, ale zabali\u0165 napr\u00edklad do uter\u00e1ka. Aplik\u00e1cia chladu je vhodn\u00e1 iba na miesto, kde je ko\u017ea neporu\u0161en\u00e1. <span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-517234980-1124x750.jpg\" alt=\"\u010co robi\u0165 pri poranen\u00ed svalu?\" class=\"wp-image-274780\" width=\"843\" height=\"563\" title=\"\u010co robi\u0165 pri poranen\u00ed svalu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-517234980-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-517234980-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-517234980-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-517234980-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mal-by-sa-potlacit-zapal-v-tele-pri-zraneni\">Mal by sa potla\u010di\u0165 z\u00e1pal v tele pri zranen\u00ed?<\/h3>\n\n\n\n<p>V minulosti sa verilo, \u017ee z\u00e1pal, ktor\u00fd vznik\u00e1 pri zranen\u00ed, je nepriate\u013e, proti ktor\u00e9mu je nutn\u00e9 pou\u017ei\u0165 v\u0161etky dostupn\u00e9 zbrane (\u013ead, protiz\u00e1palov\u00e9 lieky). Nov\u00e9 poznatky v\u0161ak ukazuj\u00fa, \u017ee by sme so z\u00e1palom mohli uzavrie\u0165 pr\u00edmerie. Jeho pr\u00edtomnos\u0165 je s\u00edce na chv\u00ed\u013eu nepr\u00edjemn\u00e1 (opuch, boles\u0165), ale v kone\u010dnom d\u00f4sledku v\u00e1m pom\u00f4\u017ee.<strong> Je d\u00f4le\u017eit\u00fd pre na\u0161tartovanie procesov hojenia. <\/strong>Samozrejme v niektor\u00fdch pr\u00edpadoch, ke\u010f z\u00e1pal v tele pretrv\u00e1va dlh\u0161ie, ako by mal a boles\u0165 je neznesite\u013en\u00e1, m\u00f4\u017eu sa vyu\u017ei\u0165 lieky \u010di chladenie. <span style=\"color: #ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"po-uraze-by-ste-mali-koncatinu-co-najviac-setrit-alebo-nie\"><span class=\"ez-toc-section\" id=\"Po_uraze_by_ste_mali_koncatinu_co_najviac_setrit_Alebo_nie\"><\/span>Po \u00faraze by ste mali kon\u010datinu \u010do najviac \u0161etri\u0165. Alebo nie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prv\u00fdch d\u0148och po \u00faraze sa sna\u017ete ve\u013emi neza\u0165a\u017eova\u0165 poranen\u00fd sval. Obdobie, ke\u010f ho budete m\u00f4c\u0165 op\u00e4\u0165 viac nam\u00e1ha\u0165, sa l\u00ed\u0161i pod\u013ea z\u00e1va\u017enosti poranenia a odpor\u00fa\u010dania v\u00e1\u0161ho lek\u00e1ra. Pod\u013ea aktu\u00e1lnych poznatkov je vo v\u00e4\u010d\u0161ine pr\u00edpadov mo\u017en\u00e9 za\u010da\u0165 s rehabilit\u00e1ciou u\u017e 3. de\u0148 po \u00faraze alebo oper\u00e1cii. Av\u0161ak z\u00e1le\u017e\u00ed na miere po\u0161kodenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Skor\u00e1 a optim\u00e1lna z\u00e1\u0165a\u017e po \u00faraze toti\u017e m\u00f4\u017ee pom\u00f4c\u0165 v celkovej lie\u010dbe zranenia&nbsp;<\/strong>a ur\u00fdchli\u0165 n\u00e1vrat norm\u00e1lnej funkcie svalu. Lek\u00e1r v\u00e1m zvy\u010dajne odporu\u010d\u00ed konkr\u00e9tne cvi\u010denie. Ide\u00e1lne vyh\u013eadajte fyzioterapeuta, ktor\u00fd v\u00e1m pom\u00f4\u017ee s rehabilita\u010dn\u00fdm pl\u00e1nom a n\u00e1vratom po zranen\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"vyhody-skoreho-vhodne-rozvrhnuteho-precvicovania-zraneneho-svalu\"><strong>V\u00fdhody skor\u00e9ho vhodne rozvrhnut\u00e9ho precvi\u010dovania zranen\u00e9ho svalu:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>zv\u00fd\u0161en\u00fd prietok krvi a lymfy, ktor\u00e9 podporuj\u00fa procesy hojenia,<\/li><li>vyv\u00edjan\u00fd tlak stimuluje regener\u00e1ciu svalov\u00e9ho tkaniva,<\/li><li>zachov\u00e1va sa prirodzen\u00e1 schopnos\u0165 koordin\u00e1cie pohybu,<\/li><li>udr\u017euje sa rozsah pohybu v k\u013aboch zranenej ruky alebo nohy,<\/li><li>r\u00fdchlej\u0161ie zotavenie a n\u00e1vrat k be\u017en\u00fdm aktivit\u00e1m.<span class=\"tadv-color\" style=\"color: #ff6600\"> [13]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/image1-2-1124x750.jpeg\" alt=\"Rehabilit\u00e1cia po zranen\u00ed svalu\" class=\"wp-image-274794\" width=\"843\" height=\"563\" title=\"Rehabilit\u00e1cia po zranen\u00ed svalu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image1-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image1-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image1-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image1-2-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ake-su-rizikove-faktory-vzniku-zranenia-svalu\"><span class=\"ez-toc-section\" id=\"Ake_su_rizikove_faktory_vzniku_zranenia_svalu\"><\/span>Ak\u00e9 s\u00fa rizikov\u00e9 faktory vzniku zranenia svalu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svoj podiel na vzniku \u00farazu m\u00f4\u017ee ma\u0165&nbsp;<strong>vek, fyzick\u00e1 kond\u00edcia, svalov\u00e1 sila, dysbalancia \u010di hist\u00f3ria \u00farazov<\/strong>. \u0160portovci, ktor\u00ed u\u017e mali v minulosti zranenie pohybov\u00e9ho \u00fastrojenstva, maj\u00fa v bud\u00facnosti vy\u0161\u0161ie riziko, \u017ee sa to u nich bude opakova\u0165. M\u00f4\u017eete to pozorova\u0165 napr\u00edklad u profesion\u00e1lnych \u0161portovcov, ktor\u00ed sa v celej kari\u00e9re st\u00e1le dookola lie\u010dia s podobn\u00fdm typom zranenia. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sval sa dok\u00e1\u017ee s\u00e1m zregenerova\u0165, ale novovzniknut\u00e9 tkanivo nie je toto\u017en\u00e9 s t\u00fdm p\u00f4vodn\u00fdm. Drobn\u00e9 trhliny sa lie\u010dia pribli\u017ene 1 \u2013 2 t\u00fd\u017edne, tie rozsiahlej\u0161ie potrebuj\u00fa na zacelenie aj nieko\u013eko mesiacov. <strong>Pri hojen\u00ed svalu vznik\u00e1 v\u00e4zivov\u00e1 jazva<\/strong>, ktor\u00e1 m\u00e1 men\u0161iu pru\u017enos\u0165 a schopnos\u0165 kontrakcie, a to sa m\u00f4\u017ee v bud\u00facnosti prejavi\u0165 vo forme opakovan\u00fdch zranen\u00ed. \u010cast\u00e9 a nelie\u010den\u00e9 trhliny svalov\u00fdch vl\u00e1ken sa premie\u0148aj\u00fa na v\u00e4zivo, ktor\u00e9 negat\u00edvne ovplyv\u0148uje funkciu svalu. <span class=\"tadv-color\" style=\"color: #ff6600\">[16\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"v-ktorych-sportoch-dochadza-castejsie-k-poraneniu-svalov\"><strong>V ktor\u00fdch \u0161portoch doch\u00e1dza \u010dastej\u0161ie k poraneniu svalov?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kontaktn\u00e9 t\u00edmov\u00e9 \u0161porty<\/strong>, ako je futbal, hokej alebo rugby.<\/li><li>\u0160porty, pri ktor\u00fdch sa&nbsp;<strong>\u010dasto sk\u00e1\u010de<\/strong>, napr\u00edklad basketbal alebo volejbal.<\/li><li>Gymnastika, tenis a golf \u2013 s\u00fa&nbsp;<strong>n\u00e1ro\u010dn\u00e9 na k\u013abov\u00fa mobilitu<\/strong>.<\/li><li>Atletika \u2013 najm\u00e4&nbsp;<strong>r\u00fdchlostn\u00e9 discipl\u00edny a skoky<\/strong>.<\/li><li>Beh, cyklistika, triatlon a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty \u2013&nbsp;<strong>riziko pretr\u00e9novania<\/strong>&nbsp;a \u00fanavov\u00fdch zranen\u00ed.&nbsp;<span class=\"gmail-tadv-color\">[19]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG-20210614-WA0015-1124x752.jpg\" alt=\"Rizikov\u00e9 \u0161porty pre poranenie svalu\" class=\"wp-image-274825\" width=\"843\" height=\"564\" title=\"Rizikov\u00e9 \u0161porty pre poranenie svalu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-20210614-WA0015-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-20210614-WA0015-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-20210614-WA0015-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-20210614-WA0015.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tieto-4-scenare-najcastejsie-vedu-k-poraneniu-svalu-ako-tomu-predist\"><span class=\"ez-toc-section\" id=\"Tieto_4_scenare_najcastejsie_vedu_k_poraneniu_svalu_Ako_tomu_predist\"><\/span>Tieto 4 scen\u00e1re naj\u010dastej\u0161ie ved\u00fa k poraneniu svalu. Ako tomu pred\u00eds\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri \u0161portov\u00fdch aktivit\u00e1ch je d\u00f4le\u017eit\u00e1&nbsp;<strong>prevencia zranenia<\/strong>. Ka\u017ed\u00fd by mal svoj tr\u00e9ningov\u00fd pl\u00e1n <strong>prisp\u00f4sobi\u0165 svojej fyzickej kond\u00edcii a aktu\u00e1lnemu zdravotn\u00e9mu stavu<\/strong>. Ke\u010f c\u00edtite nadmern\u00fa \u00fanavu a vy\u010derpanie, rad\u0161ej si zvo\u013ete odpo\u010dinok a tr\u00e9ning vynechajte. Hlavne v tepl\u00fdch letn\u00fdch d\u0148och nezab\u00fadajte na&nbsp;<strong>pitn\u00fd re\u017eim<\/strong>, preto\u017ee hydrat\u00e1cia je d\u00f4le\u017eit\u00e1 pre spr\u00e1vnu funkciu cel\u00e9ho organizmu, vr\u00e1tane svalov. Takisto dbajte na<strong>&nbsp;dostato\u010dn\u00fd pr\u00edjem energie a \u017eiv\u00edn&nbsp;<\/strong>zo stravy na podporu regener\u00e1cie svalov a celkovej v\u00fdkonnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ako sa nau\u010di\u0165 jes\u0165 zdravo a \u010do v\u0161etko by mal obsahova\u0165 v\u00e1\u0161 jed\u00e1lni\u010dek, sa do\u010d\u00edtate v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/image00017-1-1124x749.jpeg\" alt=\"Pre\u010do ich zahria\u0165 a pona\u0165ahova\u0165 pred tr\u00e9ningom?\" class=\"wp-image-274840\" width=\"843\" height=\"562\" title=\"Pre\u010do svaly zahria\u0165 a pona\u0165ahova\u0165 pred tr\u00e9ningom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00017-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00017-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00017-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00017-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-pred-treningom-vynechavate-natahovanie-a-zahriatie\">1. Pred tr\u00e9ningom vynech\u00e1vate na\u0165ahovanie a zahriatie&nbsp;<\/h3>\n\n\n\n<p>Na zahriatie nie je \u010das, a tak rovno mierite na \u0165a\u017ek\u00e9 v\u00e1hy alebo beh\u00e1te za loptou a usilujete sa o prv\u00fd g\u00f3l. Nedostato\u010dn\u00e9 zahriatie je \u010dastou pr\u00ed\u010dinou vzniku zranenia. Venujte nieko\u013eko min\u00fat \u013eahk\u00e9mu behu, sk\u00e1kaniu cez \u0161vihadlo, be\u017eeckej abecede a dostato\u010dnej k\u013abovej mobiliz\u00e1cii. <strong>Jednoducho telo rozh\u00fdbte<\/strong>, a dajte mu tak vedie\u0165, \u017ee v \u010fal\u0161\u00edch min\u00fatach budete od neho chcie\u0165 intenz\u00edvnej\u0161\u00ed v\u00fdkon. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac si o zmysle zahriatia pred tr\u00e9ningom m\u00f4\u017eete pre\u010d\u00edta\u0165 v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie &#8211; s\u00fa naozaj d\u00f4le\u017eit\u00e9?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-mate-maly-rozsah-pohybu-v-klboch\">2. M\u00e1te mal\u00fd rozsah pohybu v k\u013aboch<\/h3>\n\n\n\n<p>Mo\u017eno sa ve\u013emi nena\u0165ahujete a celkovo je va\u0161a flexibilita na bode mrazu. Potom si v\u0161ak m\u00f4\u017eete pri akomko\u013evek prud\u0161om pohybe, na ktor\u00fd nie je va\u0161e telo zvyknut\u00e9, privodi\u0165 bolestiv\u00e9 poranenie svalu. Stre\u010dingu nemus\u00edte venova\u0165 ka\u017ed\u00fd de\u0148 hodinu, sta\u010d\u00ed, ke\u010f sa budete sna\u017ei\u0165 <strong>cvi\u010di\u0165 v plnom rozsahu pohybu<\/strong>. To znamen\u00e1, \u017ee tr\u00e9ning v posil\u0148ovni s \u010dinkami odcvi\u010d\u00edte v krajn\u00fdch poloh\u00e1ch, kam v\u00e1s jednoducho pust\u00ed rozsah k\u013abov a na\u0165ahovania svalu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tom st\u00e1le <strong>dbajte na technicky spr\u00e1vne vykon\u00e1vanie cviku<\/strong>. V\u010faka tomu zlep\u0161\u00edte svoju flexibilitu a va\u0161e telo bude viac pripraven\u00e9 na ne\u010dakan\u00e9 pohyby. Ide\u00e1lne s\u00fa viack\u013abov\u00e9 cviky. Medzi ne patr\u00ed napr\u00edklad drep, m\u0155tvy \u0165ah, zhyb, bench press alebo v\u00fdpad. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma spr\u00e1vna technika drepu, viac sa o nej dozviete pre\u010d\u00edtan\u00edm n\u00e1\u0161ho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Drepy \u2013 spr\u00e1vna technika, benefity a vari\u00e1cie<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/DSC09799-1124x750.jpg\" alt=\"Nadmern\u00e1 z\u00e1\u0165a\u017e m\u00f4\u017ee sp\u00f4sobi\u0165 zranenie\" class=\"wp-image-274895\" width=\"843\" height=\"563\" title=\"Nadmern\u00e1 z\u00e1\u0165a\u017e m\u00f4\u017ee sp\u00f4sobi\u0165 zranenie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09799-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09799-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09799-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09799-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-cvicite-s-nadmernou-zatazou\">3. Cvi\u010d\u00edte s nadmernou z\u00e1\u0165a\u017eou<\/h3>\n\n\n\n<p>T\u00fa\u017eite po obrovsk\u00fdch svaloch a sile na \u00farovni Hulka a pri ka\u017edom tr\u00e9ningu ve\u013emi nerie\u0161ite techniku a rovno dv\u00edhate maxim\u00e1lky? To sa v\u00e1m m\u00f4\u017ee vypomsti\u0165. Hroz\u00ed v\u00e1m toti\u017e svalov\u00e9 zranenie, pre ktor\u00e9 sa nebudete m\u00f4c\u0165 vr\u00e1ti\u0165 k be\u017en\u00e9mu tr\u00e9ningu mo\u017eno aj nieko\u013eko t\u00fd\u017ed\u0148ov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1\u0165a\u017e rad\u0161ej zvy\u0161ujte postupne<\/strong>&nbsp;a myslite na to, \u017ee navrch by ste mali ma\u0165 vy, nie \u010dinka.<strong>&nbsp;Dbajte na spr\u00e1vnu techniku cviku<\/strong>, nechajte si pokojne poradi\u0165 od sk\u00fasen\u00e9ho tr\u00e9nera, ktor\u00fd v\u00e1m pom\u00f4\u017ee s technikou a dobre nastaven\u00fdm pl\u00e1nom pre rozvoj sily.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-ste-dlhodobo-pretrenovani\">4. Ste dlhodobo pretr\u00e9novan\u00ed<\/h3>\n\n\n\n<p>Ak sa chcete zlep\u0161ova\u0165, nezab\u00fadajte na dostato\u010dn\u00fa <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regener\u00e1ciu<\/a> a odpo\u010dinok. Len v\u010faka tomu budete zvl\u00e1da\u0165 zvy\u0161uj\u00facu sa z\u00e1\u0165a\u017e, ktor\u00e1 je nutn\u00e1 na zlep\u0161ovanie v\u00fdkonu. Pretr\u00e9novanie m\u00f4\u017ee vies\u0165 k mno\u017estvu fyzick\u00fdch aj psychick\u00fdch probl\u00e9mov. Tie\u017e <strong>patr\u00ed medzi \u010dast\u00e9 pr\u00ed\u010diny \u0161portov\u00fdch \u00farazov<\/strong>. Ak c\u00edtite dlhodob\u00fa \u00fanavu, m\u00e1te v\u00fdkyvy n\u00e1lad a be\u017en\u00e9 tr\u00e9ningy \u010di in\u00e9 aktivity s\u00fa pre v\u00e1s omnoho n\u00e1ro\u010dnej\u0161ie ako predt\u00fdm, pravdepodobne potrebujete zaradi\u0165 spiato\u010dku a poriadne si odd\u00fdchnu\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[24\u201325]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa u\u017e dlho c\u00edtite unaven\u00ed a neviete, \u010d\u00edm to je, mo\u017eno v\u00e1m pom\u00f4\u017ee pre\u010d\u00edtanie n\u00e1\u0161ho \u010dl\u00e1nku, v ktorom n\u00e1jdete odpove\u010f na nevysvetlite\u013en\u00fa \u00fanavu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Pre\u010do ste st\u00e1le unaven\u00ed? 7 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a ich rie\u0161enia<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/DSC09912-1124x750.jpg\" alt=\"\u00danava m\u00f4\u017ee sp\u00f4sobi\u0165 zranenie pri \u0161porte\" class=\"wp-image-274854\" width=\"843\" height=\"563\" title=\"\u00danava m\u00f4\u017ee sp\u00f4sobi\u0165 zranenie pri \u0161porte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09912-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09912-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09912-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri r\u00fdchlom pohybe, v\u00fdskoku alebo zdvihnut\u00ed nie\u010doho \u0165a\u017ek\u00e9ho, m\u00f4\u017ee d\u00f4js\u0165 k natiahnutiu \u010di natrhnutiu svalu.<strong>&nbsp;V tom momente je d\u00f4le\u017eit\u00e9 zosta\u0165 v pokoji, presta\u0165 cvi\u010di\u0165 alebo beha\u0165.<\/strong> V pr\u00edpade \u010diasto\u010dn\u00e9ho alebo \u00fapln\u00e9ho pretrhnutia svalu sa odpor\u00fa\u010da vyh\u013eada\u0165 lek\u00e1rsku pomoc. Pri lie\u010dbe hr\u00e1 v\u00fdznamn\u00fa \u00falohu v\u010dasn\u00e1 rehabilit\u00e1cia, najlep\u0161ie pod doh\u013eadom fyzioterapeuta. Lie\u010dba m\u00f4\u017ee trva\u0165 nieko\u013eko mesiacov a po n\u00e1vrate k be\u017en\u00e9mu \u0161portovaniu je zv\u00fd\u0161en\u00e9 riziko op\u00e4tovn\u00e9ho zranenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 \u0161porty, ako je futbal alebo basketbal, s\u00fa pre vznik zranenia rizikovej\u0161ie ne\u017e in\u00e9. Na bezpe\u010dnos\u0165 a prevenciu \u00farazov by v\u0161ak mali dba\u0165 v\u0161etci \u0161portovci. D\u00f4le\u017eit\u00e9 je nevynecha\u0165&nbsp;<strong>zahriatie pred tr\u00e9ningom, vhodne rozvrhn\u00fa\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e a tie\u017e dostato\u010dne odpo\u010d\u00edva\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mali ste u\u017e niekedy natiahnut\u00fd alebo natrhnut\u00fd sval? Pode\u013ete sa o sk\u00fasenosti s jeho lie\u010dbou v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi, ktor\u00ed ur\u010dite ocenia tieto u\u017eito\u010dn\u00e9 inform\u00e1cie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zranenie svalu sa m\u00f4\u017ee sta\u0165 ak\u00e9muko\u013evek \u0161portovcovi. Ak\u00e1 je prv\u00e1 pomoc a ako rozl\u00ed\u0161i\u0165, \u010di je to natiahnut\u00e9 alebo natrhnut\u00e9? <\/p>\n","protected":false},"author":129,"featured_media":274711,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6062,6069,6082],"filter_section":[],"filter_attribute":[13027],"class_list":{"0":"post-276132","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-trening","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-cviky-pri-bolesti","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co robi\u0165 s natiahnut\u00fdm alebo natrhnut\u00fdm svalom a ako ich rozl\u00ed\u0161i\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Natiahnut\u00fd \u010di natrhnut\u00fd sval je bolestiv\u00e9 zranenie. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/276132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=276132"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/276132\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/274711"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=276132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=276132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=276132"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=276132"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=276132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}