{"id":279123,"date":"2021-07-17T10:13:00","date_gmt":"2021-07-17T08:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=279123"},"modified":"2021-07-17T08:20:02","modified_gmt":"2021-07-17T06:20:02","slug":"kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/","title":{"rendered":"Kaj storiti z nategnjeno ali pretrgano mi\u0161ico in kako lo\u010diti po\u0161kodbo?"},"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.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/#Kako_pride_do_poskodbe_misic\" title=\"Kako pride do po\u0161kodbe mi\u0161ic?\">Kako pride do po\u0161kodbe mi\u0161ic?<\/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.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/#Je_misica_nategnjena_ali_pretrgana_Kako_prepoznati_razliko\" title=\"Je mi\u0161ica nategnjena ali pretrgana? Kako prepoznati razliko?\">Je mi\u0161ica nategnjena ali pretrgana? Kako prepoznati razliko?<\/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.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/#Prva_pomoc_ali_kaj_morate_takoj_storiti_pri_poskodbi_misice\" title=\"Prva pomo\u010d ali kaj morate takoj storiti pri po\u0161kodbi mi\u0161ice?\">Prva pomo\u010d ali kaj morate takoj storiti pri po\u0161kodbi mi\u0161ice?<\/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.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/#Po_poskodbi_je_potrebno_na_okoncino_cim_bolj_paziti_Ali_pac\" title=\"Po po\u0161kodbi je potrebno na okon\u010dino \u010dim bolj paziti. Ali pa\u010d?\">Po po\u0161kodbi je potrebno na okon\u010dino \u010dim bolj paziti. Ali pa\u010d?<\/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.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/#Kateri_so_dejavniki_tveganja_za_poskodbe_misic\" title=\"Kateri so dejavniki tveganja za po\u0161kodbe mi\u0161ic?\">Kateri so dejavniki tveganja za po\u0161kodbe mi\u0161ic?<\/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.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/#Ti_stirje_scenariji_najpogosteje_vodijo_v_poskodbe_misic_Kako_to_prepreciti\" title=\"Ti \u0161tirje scenariji najpogosteje vodijo v po\u0161kodbe mi\u0161ic. Kako to prepre\u010diti?\">Ti \u0161tirje scenariji najpogosteje vodijo v po\u0161kodbe mi\u0161ic. Kako to prepre\u010diti?<\/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.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po dolgem \u010dasu greste s prijatelji ven igrat ko\u0161arko in no\u010dete izgubljati \u010dasa z ogrevanjem, saj menite, da je nepotrebno in za\u010dnete takoj z igro. \u017de od za\u010detka tempo igre narekuje velika motivacija in \u017eelja, da drugim doka\u017eete, kdo je najbolj\u0161i na terenu. Kar naenkrat zagrabite \u017eogo, dribljate, preigrate vse, se pripravite na skok na ko\u0161 v stilu Michaela Jordana,&nbsp; ko pa sko\u010dite, za\u010dutite <strong>ostro bole\u010dino<\/strong> v me\u010dih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namesto da bi priigrali \u0161e dve to\u010dki, pristanete na tleh in zagrabite bole\u010do mi\u0161ico. Spra\u0161ujete se, ali je mi\u0161ica nategnjena ali pretrgana. Kako ravnati v tak\u0161ni situaciji? V tem \u010dlanku boste izvedeli, kaj storiti v primeru po\u0161kodbe mi\u0161ice, da se hitro vrnete v igro, <strong>kako lo\u010diti, ali je mi\u0161ica le nategnjena ali celo pretrgana<\/strong> in ali je za po\u0161kodbo primerno uporabiti hladen obkladek.<\/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\"><span class=\"ez-toc-section\" id=\"Kako_pride_do_poskodbe_misic\"><\/span>Kako pride do po\u0161kodbe mi\u0161ic? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dal se poklicni in rekreativni \u0161portniki pogosto sre\u010dujejo z razli\u010dnimi vrstami po\u0161kodb. Morda ste \u017ee do\u017eiveli neprijeten nateg mi\u0161ice ali celo bole\u010de pretrganje mi\u0161ic. Tak\u0161na po\u0161kodba se lahko zgodi v del\u010dku sekunde in <strong>se ne zgodi<\/strong> <strong>le med \u0161portom<\/strong>. Pojavi se med ekscentri\u010dnim kr\u010denjem, ko je mi\u0161ica pretirano podolgovata. Uporabljamo jih v vsakdanjem \u017eivljenju, na primer takrat, ko \u017eelimo nekaj odlo\u017eiti. Ali pa si to predstavljajte v potezi bicepsa, ko se premikate navzdol. Kadar je <strong>mi\u0161ica med kr\u010denjem izpostavljena preveliki napetosti ali sili, se lahko po\u0161kodujejo njena vlakna. <span style=\"color: #ff6600\">[1]<\/span><\/strong><\/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\"> To se zgodi na podlagi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Akutne obremenitve<\/strong> &#8211; Hitro nepri\u010dakovano gibanje npr. pri sprintu, igranju ko\u0161arke ali nogometa ali, <span style=\"font-weight: 400\">ko posku\u0161ate uloviti zamujen avtobus.<\/span>.<\/li><li><strong>Kroni\u010dne obremenitve<\/strong> &#8211; mi\u0161ice se dolgoro\u010dno preobremenijo, npr. z izvajanjem istih gibov znova in znova, obi\u010dajno med igranjem tenisa ali golfa. <span 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=\"Kako pride do po\u0161kodbe mi\u0161ic? \" class=\"wp-image-274728\" width=\"843\" height=\"563\" title=\"Kako pride do po\u0161kodbe mi\u0161ic? \" 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\"><span class=\"ez-toc-section\" id=\"Je_misica_nategnjena_ali_pretrgana_Kako_prepoznati_razliko\"><\/span>Je mi\u0161ica nategnjena ali pretrgana? Kako prepoznati razliko? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u010dne po\u0161kodbe so glede na njihovo resnost razdeljene v tri skupine. Na podlagi popolnega pregleda vam bo zdravnik dal natan\u010dno diagnozo, sami pa lahko presodite, kako resna je \u0161koda zaradi nekaterih simptomov.  <\/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\">1. Blaga po\u0161kodba &#8211; napeta mi\u0161ica <\/h3>\n\n\n\n<p>Ali nenadoma \u010dutite <strong>bole\u010dino in napetost v mi\u0161ici?<\/strong> Obenem pa ne opazite otekline, izgube mo\u010di in gibljivosti v okon\u010dini? Torej imate verjetno le nategnjeno mi\u0161ico, pri kateri pride do <strong>rahlih po\u0161kodb mi\u0161i\u010dnih vlaken<\/strong>. Ni\u010d huj\u0161ega, \u010de pa bi nadaljevali s \u0161portno aktivnostjo, bi lahko po\u0161kodbo bistveno poslab\u0161ali. &nbsp;<span 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 nategu, boste lahko \u0161e nekaj dni imeli <strong>ob\u010dutek pritiska in ve\u010dje napetosti v mi\u0161icah.<\/strong> To naj bi izginilo v pribli\u017eno 5 &#8211; 7 dneh brez zdravljenja. To je seveda odvisno od vsakega posameznika in vrnitev k polni \u0161portni obremenitvi je odvisna predvsem od obsega mi\u0161i\u010dne po\u0161kodbe, s katero se lahko obdobje zdravljenja podalj\u0161a na ve\u010d tednov (obi\u010dajno pribli\u017eno 1-3 tedne). S \u0161portom se lahko spet za\u010dnete ukvarjati \u0161ele po odpravi simptomov in, ko za\u010dnejo mi\u0161ice ponovno funkcionirati. <span style=\"color: #ff6600\">[3-5] <\/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\">2. Zmerne po\u0161kodbe &#8211; delno natrgana mi\u0161ica <\/h3>\n\n\n\n<p>Ali vidite <strong>podplutbe, rahlo oteklino in mo\u010dne bole\u010dine<\/strong> na mestu po\u0161kodbe? Bolj izku\u0161eni \u0161portniki, ki imajo pogosto mi\u0161i\u010dne po\u0161kodbe, poro\u010dajo, da ko si pretrgajo mi\u0161ico, na mestu po\u0161kodbe za\u010dutijo ostro bole\u010dino in zato povsem zanesljivo vejo, kaj se jim je zgodilo. Drugi simptomi raztrgane mi\u0161ice vklju\u010dujejo <strong>zmanj\u0161ano mi\u0161i\u010dno mo\u010d<\/strong>. <span style=\"color: #ff6600\">[3-5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostra bole\u010dina v mi\u0161ici je verjetno posledica ve\u010d zlomljenih mi\u0161i\u010dnih vlaken in delno raztrgane mi\u0161ice. Takrat <strong>ni priporo\u010dljivo \u0161e dodatno obremenjevati mi\u0161ic<\/strong>. Tak\u0161no po\u0161kodbo zdravimo pribli\u017eno 2-3 tedne, v\u010dasih tudi veliko dlje, odvisno od obsega \u0161kode. V ve\u010dini primerov se lahko po enem mesecu&nbsp; po\u010dasi za\u010dne s postopno obremenitvijo mi\u0161ic. <span 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 mi\u0161ica nategnjena ali pretrgana? \" class=\"wp-image-274936\" width=\"843\" height=\"562\" title=\"Je mi\u0161ica nategnjena ali pretrgana? \" 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\">3. Huda po\u0161kodba &#8211; delno do popolnoma raztrgana mi\u0161ica <\/h3>\n\n\n\n<p>V tistem kriti\u010dnem trenutku ste morda \u017ee sli\u0161ali in ob\u010dutili <strong>rupturo<\/strong> <strong>samih mi\u0161i\u010dnih vlaken<\/strong>. Ali \u010dutite<strong> mo\u010dne bole\u010dine, okorelost in nezmo\u017enost gibanja mi\u0161ic?<\/strong> Ali na mestu po\u0161kodbe opazite ve\u010dje otekline in podplutbe? \u010ce se dotaknete po\u0161kodovane mi\u0161ice, za\u010dutite nenavadne izbokline in <strong>kr\u010de<\/strong>. <span 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>Mo\u017eno je, da je mi\u0161ica v celoti natrgana ali celo raztrgana. V \u010dasu po\u0161kodbe <strong>takoj prenehajte obremenjevati mi\u0161ico<\/strong> in \u010dim prej poi\u0161\u010dite zdravni\u0161ko pomo\u010d. Zdravljenje obi\u010dajno traja 4 &#8211; 6 tednov, rehabilitacija pa 3 &#8211; 6 mesecev, medtem, ko bole\u010dine na mestu mi\u0161ic lahko trajajo dlje. Navedeni \u010dasovni razponi so okvirni, pri popolni rupturi mi\u0161ic bo zdravljenje morda trajalo dlje \u010dasa. <span 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\"><span class=\"ez-toc-section\" id=\"Prva_pomoc_ali_kaj_morate_takoj_storiti_pri_poskodbi_misice\"><\/span>Prva pomo\u010d ali kaj morate takoj storiti pri po\u0161kodbi mi\u0161ice? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V primeru kakr\u0161ne koli po\u0161kodbe mi\u0161ice <strong>takoj zmanj\u0161ajte aktivnost<\/strong>, <strong>ki jo izvajate<\/strong>. Tako boste prepre\u010dili nadaljnje po\u0161kodbe ali poslab\u0161anje tega, kar \u017ee imate. Postopek prve pomo\u010di je odvisen od resnosti po\u0161kodbe.<\/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\">Obi\u010dajno je v primeru akutne mi\u0161i\u010dno-skeletne po\u0161kodbe priporo\u010dljivo: <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>po\u010ditek<\/strong> &#8211; po\u0161kodovanega uda ne obremenjujte ve\u010d,<\/li><li>po\u0161kodovano mi\u0161ico povijte z <strong>elasti\u010dnim povojem,<\/strong><\/li><li><strong>dvignite po\u0161kodovani ud v vi\u0161ji polo\u017eaj<\/strong> (nad nivojem srca) &#8211; npr. lezite na hrbet in naslonite nogo ob steno,<\/li><li>odvisno od resnosti po\u0161kodbe, je priporo\u010dljivo, da si na prizadeto obmo\u010dje d\u00e1ste obkladke z <strong>ledom<\/strong>. <span style=\"color: #ff6600\">[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>\u010ce imate simptome raztrganja mi\u0161ic, na primer podplutbe na mestu po\u0161kodbe, oteklino in nenaravno kr\u010denje mi\u0161ic,<strong> priporo\u010damo, da \u010dim prej obi\u0161\u010dete zdravnika<\/strong>. Podrobno vas bo pregledal in predlagal ustrezen potek zdravljenja. V nekaterih primerih popolnih ruptur mi\u0161ic (pretrganje) je nujna takoj\u0161nja operacija, da se prepre\u010di trajna po\u0161kodba mi\u0161ic.<\/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=\"Kak\u0161na je prva pomo\u010d za nategnjeno ali pretrgano mi\u0161ico? \" class=\"wp-image-274953\" width=\"843\" height=\"562\" title=\"Kak\u0161na je prva pomo\u010d za nategnjeno ali pretrgano mi\u0161ico? \" 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\">Ali lahko na ude dajemo obkladke z ledom? <\/h3>\n\n\n\n<p>Pri \u0161portnih nesre\u010dah se obi\u010dajno mesto po\u0161kodbe takoj hladi z ledom ali s \u010dim drugim iz zamrzovalnika ali hladilnika. Ta postopek je pri ve\u010dini ljudi globoko zakoreninjen in verjetno le redki dvomijo o njegovi primernosti. Ko vre\u010dko z zamrznjeno zelenjavo polo\u017eite na prizadeto obmo\u010dje, <strong>boste morda za nekaj \u010dasa ob\u010dutili olaj\u0161anje bole\u010din.<\/strong> Vendar vam to zagotovo ne bo pomagalo pospe\u0161iti regeneracije.<span style=\"color: #ff6600\"> [7-8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede tega se mnenja razlikujejo in po mnenju nekaterih strokovnjakov o mi\u0161i\u010dnih po\u0161kodbah v \u0161portu lahko <strong>obkladki z ledom negativno vplivajo<\/strong> na <strong>naravne procese regeneracije<\/strong> <strong>telesa<\/strong>. Odlo\u010ditev, ali boste po\u0161kodovano mi\u0161ico hladili, je bolj odvisna od tega, ali vam bo to koristilo in ali imate s tem dobre izku\u0161nje. V huj\u0161ih primerih, ko so bole\u010dine res intenzivne, pa vam lahko led pomaga premagati neprijetne ob\u010dutke. <span style=\"color: #ff6600\">[7-8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za hlajenje \u0161portnih po\u0161kodb se obi\u010dajno uporabljajo led, hladilne <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/paket-gelov-hot-cold-gymbeam.html\" target=\"_blank\" aria-label=\"blazinice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">blazinice<\/a><\/span> ali hladna voda. Po nekaterih raziskavah ima ob\u010dasno hlajenje pozitivne u\u010dinke, zlasti v prvih osemin\u0161tiridesetih urah po po\u0161kodbi. To vklju\u010duje <strong>kr\u010denje krvnih \u017eil na mestu po\u0161kodbe, zmanj\u0161anje otekline, bole\u010dine in vnetja<\/strong>. Led ne smemo nana\u0161ati neposredno na ko\u017eo, temve\u010d ga zaviti v brisa\u010do. Nanesite hladne obkladke samo na predele, kjer je ko\u017ea nedotaknjena. <span style=\"color: #ff6600\">[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=\"Kaj storiti, \u010de imate po\u0161kodbo mi\u0161ice? \" class=\"wp-image-274780\" width=\"843\" height=\"563\" title=\"Kaj storiti, \u010de imate po\u0161kodbo mi\u0161ice? \" 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\">Ali je potrebno v primeru po\u0161kodbe vnetje v telesu zatreti? <\/h3>\n\n\n\n<p>V preteklosti so verjeli, da je vnetje, ki nastane zaradi po\u0161kodb, sovra\u017enik, proti kateremu je treba uporabiti vse razpolo\u017eljivo oro\u017eje (led, protivnetna zdravila). Toda novi dokazi ka\u017eejo, da bi lahko z vnetjem sklenili premirje. \u010ceprav je njegova prisotnost nekaj \u010dasa neprijetna (oteklina, bole\u010dina), vam bo na koncu pomagala.<strong> Pomembno je za za\u010detek zdravljenja.<\/strong> Seveda pa v nekaterih primerih, ko vnetje v telesu traja dlje, kot bi moralo in so bole\u010dine neznosne, lahko uporabimo zdravila ali hlajenje. <span style=\"color: #ff6600\">[10-11] <\/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\"><span class=\"ez-toc-section\" id=\"Po_poskodbi_je_potrebno_na_okoncino_cim_bolj_paziti_Ali_pac\"><\/span>Po po\u0161kodbi je potrebno na okon\u010dino \u010dim bolj paziti. Ali pa\u010d?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvih dneh po po\u0161kodbi poskusite \u010dim manj obremenjevati po\u0161kodovane mi\u0161ice. Kdaj jih boste lahko bolj obremenjevali, je odvisno od resnosti po\u0161kodbe in priporo\u010dil zdravnika. Glede na trenutno znanje je v ve\u010dini primerov mogo\u010de za\u010deti rehabilitacijo \u017ee tretji dan po po\u0161kodbi ali operaciji. A to bo vedno odvisno od stopnje po\u0161kodbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravzaprav lahko pravo\u010dasna in optimalna obremenitev po po\u0161kodbi pomaga pri celotnem zdravljenju po\u0161kodbe<\/strong> in pospe\u0161i vrnitev normalne mi\u0161i\u010dne funkcije. Zdravnik vam obi\u010dajno priporo\u010di posebne vaje. Najbolj idealno bo, da poi\u0161\u010dite fizioterapevta, ki vam bo pomagal pri na\u010drtu rehabilitacije in vrnitvi po po\u0161kodbi. <span style=\"color: #ff6600\">[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\"><strong>Prednosti pravo\u010dasnega in ustreznega ogrevanja po\u0161kodovane mi\u0161ice:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>pove\u010dan pretok krvi in limfe, ki podpirata celjenje,<\/li><li>pritisk spodbuja regeneracijo mi\u0161i\u010dnega tkiva, <\/li><li>ohranjena je naravna sposobnost usklajevanja gibanja, <\/li><li>ohrani se obseg gibanja v sklepih po\u0161kodovane roke ali stopala, <\/li><li>hitrej\u0161e okrevanje in vrnitev k obi\u010dajnim aktivnostim. <span 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=\"Rehabilitacija po po\u0161kodbi mi\u0161ic \" class=\"wp-image-274794\" width=\"843\" height=\"563\" title=\"Rehabilitacija po po\u0161kodbi mi\u0161ic \" 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\"><span class=\"ez-toc-section\" id=\"Kateri_so_dejavniki_tveganja_za_poskodbe_misic\"><\/span>Kateri so dejavniki tveganja za po\u0161kodbe mi\u0161ic? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Starost, telesna pripravljenost, mi\u0161i\u010dna mo\u010d, razli\u010dna neravnovesja in zgodovina po\u0161kodb<\/strong>, lahko prispevajo k po\u0161kodbam. Pri \u0161portnikih, ki so v preteklosti imeli mi\u0161i\u010dno-skeletne po\u0161kodbe, obstaja ve\u010dje tveganje, da se jim po\u0161kodba ponovi. To lahko opazite na primer pri profesionalnih \u0161portnikih, ki se skozi celotno kariero borijo s podobno vrsto po\u0161kodb. <span style=\"color: #ff6600\">[14-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0161ica se lahko regenerira, vendar novonastalo tkivo ni enako prvotnemu tkivu. Manj\u0161e pretrgane mi\u0161ice zdravimo pribli\u017eno en do dva tedna, ve\u010dje pa potrebujejo ve\u010d mesecev, da se pozdravijo. Ko se<strong> mi\u0161ica celi, nastane vezivno brazgotinsko tkivo<\/strong>, ki ima manj elasti\u010dnosti in kr\u010denja, kar se lahko v prihodnosti ka\u017ee v obliki ponavljajo\u010dih se po\u0161kodb. Pogoste in neobdelane razpoke mi\u0161i\u010dnih vlaken se spremenijo v vezivno tkivo, kar negativno vpliva na delovanje mi\u0161ic. <span 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\"><strong>Pri katerih \u0161portih so mi\u0161i\u010dne po\u0161kodbe pogostej\u0161e?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ekipni \u0161porti<\/strong>, kot so nogomet, hokej ali ragbi.<\/li><li>\u0160porti, ki <strong>pogosto vklju\u010dujejo skoke<\/strong>, na primer ko\u0161arka ali odbojka.<\/li><li>Gimnastika, tenis in golf &#8211; <strong>zahtevajo gibljivost sklepov<\/strong>.<\/li><li>Atletika &#8211; predvsem <strong>hitrostne discipline in skoki<\/strong>.<\/li><li>Tek, kolesarjenje, triatlon in drugi vzdr\u017eljivostni \u0161porti &#8211; <strong>nevarnost<\/strong> <strong>pretreniranosti<\/strong> in po\u0161kodb zaradi utrujenosti. <span style=\"color: #ff6600\">[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=\"\u0160porti z visokim tveganjem za po\u0161kodbe mi\u0161ic\" class=\"wp-image-274825\" width=\"843\" height=\"564\" title=\"\u0160porti z visokim tveganjem za po\u0161kodbe mi\u0161ic\" 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\"><span class=\"ez-toc-section\" id=\"Ti_stirje_scenariji_najpogosteje_vodijo_v_poskodbe_misic_Kako_to_prepreciti\"><\/span>Ti \u0161tirje scenariji najpogosteje vodijo v po\u0161kodbe mi\u0161ic. Kako to prepre\u010diti? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med \u0161portnimi aktivnostmi je pomembno<strong> prepre\u010devanje po\u0161kodb<\/strong>. Na\u010drt treninga naj bo <strong>prilagojen va\u0161emu fizi\u010dnemu stanju in<\/strong> <strong>trenutnemu zdravstvenemu stanju.<\/strong> Ko za\u010dutite prekomerno utrujenost in iz\u010drpanost, se raje odlo\u010dite za po\u010ditek in presko\u010dite trening. \u0160e posebej v toplih poletnih dneh ne pozabite na <strong>pitje teko\u010dine<\/strong>, saj je hidracija pomembna za pravilno delovanje celotnega telesa, vklju\u010dno z mi\u0161icami. Prav tako bodite pozorni na<strong> zadosten vnos energije in hranil<\/strong> iz va\u0161e prehrane, da spodbudite regeneracijo mi\u0161ic in splo\u0161no uspe\u0161nost. <span 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 tem, kakoin kaj naj vsebuje va\u0161a prehrana, si lahko preberete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?<\/strong> <\/a><\/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\/image00017-1-1124x749.jpeg\" alt=\"Zakaj se je pred treningom potrebno ogreti in raztegniti?\" class=\"wp-image-274840\" width=\"843\" height=\"562\" title=\"Zakaj pred treningom ogreti in raztegniti mi\u0161ice? \" 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\">1. Pred treningom presko\u010dite raztezanje in ogrevanje <\/h3>\n\n\n\n<p>Za ogrevanje ni \u010dasa, zato ciljajte naravnost na te\u017eke ute\u017ei ali pa na tek za \u017eogo in zadetek na gol. Neustrezno ogrevanje je pogost vzrok po\u0161kodb. Nekaj \u200b\u200bminut porabite za tek, preskakovanje kolebnice, izvajanje vaj ABC in pravilni mobilizaciji sklepov. <strong>Preprosto premaknite svoje telo<\/strong> in mu dajte vedeti, da boste v naslednjih nekaj minutah bolj intenzivno vadili. <span 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>Ve\u010d o pomembnosti ogrevanja pred treningom si lahko preberete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\" target=\"_blank\" aria-label=\"Vadba, raztezanje, ogrevanje in ohlajanje - je to res pomembno?  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vadba, raztezanje, ogrevanje in ohlajanje &#8211; je to res pomembno?<\/strong> <\/a><\/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\">2. V sklepih imate majhen obseg gibov <\/h3>\n\n\n\n<p>Morda se premalo raztezate in na splo\u0161no se va\u0161a pro\u017enost zmanj\u0161uje. Potem pa si lahko z vsemi nasilnimi gibi, ki jih va\u0161e telo ni navajeno, nanesete bole\u010de po\u0161kodbe mi\u0161ic. Vsak dan vam ni treba porabiti ene ure za raztezanje, samo poskusite <strong>telovaditi v celotnem obsegu gibanja<\/strong>. To pomeni treniranje v telovadnici z ute\u017emi v skrajnih polo\u017eajih, do tam kamor vas pusti obseg sklepov in raztezanje mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ob tem pa bodite <strong>vedno pozorni na tehni\u010dno pravilno izvedbo vaje<\/strong>. To bo izbolj\u0161alo va\u0161o fleksibilnost in telo bolj pripravilo na nepri\u010dakovane gibe. Ve\u010dzglobne vaje so idealne. Sem spadajo na primer po\u010depi, mrtvi dvigi, fleksija, bench press ali izpadni koraki.<span 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>\u010ce vas zanima pravilna tehnika po\u010depa, lahko o njej izveste ve\u010d, \u010de preberete na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\"Po\u010depi \u2013 pravilna tehnika, koristi in variacije. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Po\u010depi \u2013 pravilna tehnika, koristi in variacije.<\/a><\/strong> <\/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\/DSC09799-1124x750.jpg\" alt=\"Prekomerna obremenitev lahko povzro\u010di po\u0161kodbe \" class=\"wp-image-274895\" width=\"843\" height=\"563\" title=\"Prekomerna obremenitev lahko povzro\u010di po\u0161kodbe \" 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\">3. Vadba s prekomerno obremenitvijo<\/h3>\n\n\n\n<p>Ali hrepenite po ogromnih mi\u0161icah in mo\u010di na nivoju Hulka, pri vsakem treningu pa vas ne skrbi toliko glede tehnike in trenirate do maksimuma? To se vam lahko ma\u0161\u010duje. Obstaja nevarnost po\u0161kodbe mi\u0161ic, zaradi katere se \u0161e nekaj tednov ne boste mogli vrniti k obi\u010dajnemu treningu.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raje<strong> obremenitev pove\u010dujte postopoma<\/strong> in ne pozabite, da bi vi morali imeti nadzor nad dumbbellom in ne obratno. Bodite <strong>pozorni na pravilno tehniko vadbe,<\/strong> poi\u0161\u010dite nasvet izku\u0161enega trenerja, ki vam bo pomagal pri tehniki in z dobro zastavljenim na\u010drtom za razvoj mo\u010di. <span style=\"color: #ff6600\">[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\">4. \u017de dlje \u010dasa ste pretrenirani<\/h3>\n\n\n\n<p>\u010ce se \u017eelite izbolj\u0161ati, ne pozabite na dovolj <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\"regeneracije (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneracije<\/a> in po\u010ditek. Le tako boste lahko obvladovali vse ve\u010dje delovne obremenitve, potrebne za izbolj\u0161anje u\u010dinkovitosti. Pretreniranost lahko privede do \u0161tevilnih fizi\u010dnih in du\u0161evnih te\u017eav. Prav tako je <strong>pogost vzrok za \u0161portne po\u0161kodbe<\/strong>. \u010ce \u010dutite dolgotrajno utrujenost, imate nihanje razpolo\u017eenja in so vam redni treningi ali druge dejavnosti veliko bolj zahtevni kot prej, se boste verjetno morali malo bremzati in se dobro spo\u010diti. <span style=\"color: #ff6600\"> [24-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se \u017ee dolgo po\u010dutite utrujeni in ne veste zakaj, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a aria-label=\"Zakaj ste vedno utrujeni? 7 najpogostej\u0161ih vzrokov in njihove re\u0161itve (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj ste vedno utrujeni? 7 najpogostej\u0161ih vzrokov in njihove re\u0161itve<\/a><\/strong><\/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\/DSC09912-1124x750.jpg\" alt=\"Utrujenost lahko povzro\u010di \u0161portne po\u0161kodbe\" class=\"wp-image-274854\" width=\"843\" height=\"563\" title=\"Utrujenost lahko povzro\u010di \u0161portne po\u0161kodbe\" 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\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri hitrem gibanju, skakanju ali dvigovanju ne\u010desa te\u017ekega se mi\u0161ica lahko napne ali raztrga. <strong>Takrat je pomembno, da ostanemo mirni, nehamo telovaditi ali te\u010di.<\/strong> V primeru delne ali popolne rupture mi\u0161ic je priporo\u010dljivo poiskati zdravni\u0161ko pomo\u010d. Zgodnja rehabilitacija igra pomembno vlogo pri zdravljenju, po mo\u017enosti pod nadzorom fizioterapevta. Zdravljenje lahko traja ve\u010d mesecev, po vrnitvi h obi\u010dajnim \u0161portnim aktivnostim pa obstaja ve\u010dje tveganje za ponovne po\u0161kodbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekateri \u0161porti, na primer nogomet ali ko\u0161arka, so bolj tvegani kot drugi. Vsi \u0161portniki pa naj bodo pozorni na varnost in prepre\u010devanje po\u0161kodb. Pomembno je, da pred treningom <strong>ne izpustite ogrevanja, pravilno razporedite obremenitve vadbe in tudi dovolj po\u010divate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste \u017ee kdaj imeli nategnjeno ali raztrgano mi\u0161ico? V komentarjih delite svoje izku\u0161nje z zdravljenjem. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite s prijatelji, ki bodo cenili te koristne informacije.<\/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>Po\u0161kodba mi\u0161ice lahko doleti vsakega \u0161portnika. Kaj je prva pomo\u010d in kako razlikovati, ali je nategnjena ali pretrgana? <\/p>\n","protected":false},"author":129,"featured_media":274712,"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":[119],"tags":[7485,6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-279123","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-vadba-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj storiti z nategnjeno ali pretrgano mi\u0161ico in kako lo\u010diti po\u0161kodbo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nategnjena ali natrgana mi\u0161ica je bole\u010da. 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