{"id":290251,"date":"2021-09-06T12:53:02","date_gmt":"2021-09-06T10:53:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=290251"},"modified":"2021-09-06T12:57:14","modified_gmt":"2021-09-06T10:57:14","slug":"kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/","title":{"rendered":"Kako postupati s istegnutim ili napuknutim mi\u0161i\u0107em i kako ih razlikovati?"},"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.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#Kako_dolazi_do_ostecenja_misica\" title=\"Kako dolazi do o\u0161te\u0107enja mi\u0161i\u0107a?\">Kako dolazi do o\u0161te\u0107enja mi\u0161i\u0107a?<\/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.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#Je_li_misic_istegnut_ili_napuknut_Kako_razlikovati_navedeno\" title=\"Je li mi\u0161i\u0107 istegnut ili napuknut? Kako razlikovati navedeno?\">Je li mi\u0161i\u0107 istegnut ili napuknut? Kako razlikovati navedeno?<\/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.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#Koji_su_postupci_prve_pomoci_kod_ozljede_misica\" title=\"Koji su postupci prve pomo\u0107i kod ozljede mi\u0161i\u0107a?\">Koji su postupci prve pomo\u0107i kod ozljede mi\u0161i\u0107a?<\/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.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#Nakon_ozljede_na_osteceni_ud_treba_paziti_sto_je_vise_moguce_Ili_ipak_ne\" title=\"Nakon ozljede, na o\u0161te\u0107eni ud treba paziti \u0161to je vi\u0161e mogu\u0107e. Ili ipak ne?\">Nakon ozljede, na o\u0161te\u0107eni ud treba paziti \u0161to je vi\u0161e mogu\u0107e. Ili ipak ne?<\/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.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#Koji_su_cimbenici_rizika_za_ozljedu_misica\" title=\"Koji su \u010dimbenici rizika za ozljedu mi\u0161i\u0107a?\">Koji su \u010dimbenici rizika za ozljedu mi\u0161i\u0107a?<\/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.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#Ova_cetiri_scenarija_najcesce_dovode_do_ozljede_misica_Kako_to_sprijeciti\" title=\"Ova \u010detiri scenarija naj\u010de\u0161\u0107e dovode do ozljede mi\u0161i\u0107a. Kako to sprije\u010diti?\">Ova \u010detiri scenarija naj\u010de\u0161\u0107e dovode do ozljede mi\u0161i\u0107a. Kako to sprije\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.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#Koja_je_poruka\" title=\"Koja je poruka?\">Koja je poruka?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nakon dugo vremena izlazite s prijateljima igrati ko\u0161arku, a ne \u017eelite gubiti vrijeme na zagrijavanje, jer ga ionako smatrate beskorisnim i ulazite odmah u igru. Velika motivacija i \u017eelja da se drugima poka\u017ee tko je najbolji na terenu diktira tempo igre od samog po\u010detka. Odjednom zgrabi\u0161 loptu, dribla\u0161, vje\u0161to sve zaobilazi\u0161 i sprema\u0161 se za skok u stilu Michaela Jordana, ali kad sko\u010di\u0161, osjeti\u0161 <strong>o\u0161tru bol<\/strong> u listu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto postizanja dodatnih poena, padate na tlo hvataju\u0107i se za bolni mi\u0161i\u0107. Pitate se je li samo istegnut ili je mo\u017eda ipak napuknuo. Kako postupiti u takvoj situaciji? U ovom \u0107ete \u010dlanku nau\u010diti \u0161to u\u010diniti s ozljedom mi\u0161i\u0107a kako biste se mogli brzo vratiti u igru, te <strong>kako prepoznati je li mi\u0161i\u0107 samo istegnut ili \u010dak nagnje\u010den<\/strong> i je li prikladno koristiti hladne obloge za ozljedu.<\/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_dolazi_do_ostecenja_misica\"><\/span>Kako dolazi do o\u0161te\u0107enja mi\u0161i\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u017ealost, profesionalci i rekreativci \u010desto se susre\u0107u s raznim vrstama ozljeda. Mo\u017eda ste ve\u0107 do\u017eivjeli neugodno istegnu\u0107e ili \u010dak bolno napuknu\u0107e mi\u0161i\u0107a. Takva ozljeda mo\u017ee se dogoditi u djeli\u0107u sekunde i <strong>ne doga\u0111a se samo tijekom sportskih aktivnosti.<\/strong> Nastaje tijekom nagle kontrakcije mi\u0161i\u0107a, kada je mi\u0161i\u0107 pretjerano istegnut. Mi\u0161i\u0107 se konstantno iste\u017ee u svakodnevnom \u017eivotu, primjerice kad ne\u0161to spu\u0161tamo. Predo\u010dite si samo istezanje bicepsa dok se kre\u0107ete prema dolje. Kada je <strong>mi\u0161i\u0107 tijekom kontrakcije izlo\u017een pretjeranoj napetosti ili otporu, njegova se vlakna mogu o\u0161tetiti.<\/strong> <span 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\">To se doga\u0111a uslijed:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Akutnih optere\u0107enja<\/strong> &#8211; Brzi i nagli pokreti npr. prilikom sprinta, igranja ko\u0161arke ili nogometa ili ulaska u autobus.<\/li><li><strong>Kroni\u010dnih optere\u0107enja<\/strong> &#8211; Dugoro\u010dno se mi\u0161i\u0107i preoptere\u0107uju, npr. izvo\u0111enjem istog pokreta neprestano, obi\u010dno tijekom igranja tenisa ili 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 dolazi do o\u0161te\u0107enja mi\u0161i\u0107a?\" class=\"wp-image-274728\" width=\"843\" height=\"563\" title=\"Kako dolazi do o\u0161te\u0107enja mi\u0161i\u0107a?\" 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_li_misic_istegnut_ili_napuknut_Kako_razlikovati_navedeno\"><\/span>Je li mi\u0161i\u0107 istegnut ili napuknut? Kako razlikovati navedeno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ozljede mi\u0161i\u0107a podijeljene su u tri skupine prema te\u017eini. Va\u0161 \u0107e vam lije\u010dnik postaviti to\u010dnu dijagnozu na temelju potpunog pregleda, ali mo\u017eete i sami procijeniti koliko je o\u0161te\u0107enje ozbiljno na temelju nekih simptoma.<\/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. Blago o\u0161te\u0107enje &#8211; napregnut mi\u0161i\u0107<\/h3>\n\n\n\n<p>Osje\u0107ate li iznenadnu <strong>bol i napetost u mi\u0161i\u0107ima?<\/strong> Me\u0111utim, ne primje\u0107ujete nikakvo oticanje, gubitak snage ili smanjenu pokretljivosti samog uda? Dakle, vjerojatno imate samo napregnuti mi\u0161i\u0107 koji \u0107e uzrokovati <strong>lagano o\u0161te\u0107enje mi\u0161i\u0107nih vlakana<\/strong>. Ovo nije ni\u0161ta ozbiljno, ali ako nastavite sa bilo kakvom sportskom aktivno\u0161\u0107u, stanje ozljede bi se moglo znatno pogor\u0161ati. <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>Nakon \u0161to se napre\u017eete, mo\u017eda \u0107e i dalje biti prisutan <strong>osje\u0107aj zatezanja, pritiska i ve\u0107e napetosti<\/strong> u mi\u0161i\u0107ima nekoliko dana. Takav osje\u0107aj bi trebao nestati za otprilike 5-7 dana bez lije\u010denja. To je naravno vrlo individualno i povratak na potpunu sportsku izdr\u017eljivost ovisi uglavnom o opsegu o\u0161te\u0107enja mi\u0161i\u0107a, prema kojem se razdoblje oporavka mo\u017ee produljiti na nekoliko tjedana (tipi\u010dno oko 1-3 tjedna). Tek nakon \u0161to su simptomi nestali, trebate biti oprezni pri pokretanju mi\u0161i\u0107a. <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. Umjereno o\u0161te\u0107enje &#8211; djelomi\u010dno rastrgan mi\u0161i\u0107<\/h3>\n\n\n\n<p>Primje\u0107ujete li <strong>modrice, blagi otok ili pak osje\u0107ate intenzivnu bol<\/strong> na mjestu ozljede? Iskusniji sporta\u0161i, koji prili\u010dno \u010desto trpe ozljede mi\u0161i\u0107a, primjetili su da osje\u0107aju o\u0161tru bol na mjestu ozljede gdje je mi\u0161i\u0107 napuknuo, te sa poprili\u010dnom sigurno\u0161\u0107u odmah mogu prepoznati \u0161to im se dogodilo. Ostali simptomi napuknutog mi\u0161i\u0107a odnose se na <strong>pomanjkanje mi\u0161i\u0107ne snage.<\/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>O\u0161tro probadanje u mi\u0161i\u0107u vjerojatno je potaknuto s nekoliko slomljenih mi\u0161i\u0107nih vlakana i djelomi\u010dno rastrganim mi\u0161i\u0107em. U tom trenutku <strong>nije<\/strong> <strong>preporu\u010dljivo nastaviti naprezati mi\u0161i\u0107.<\/strong> Takva se ozljeda lije\u010di oko 2 &#8211; 3 tjedna, ponekad i znatno dulje ovisno o opsegu o\u0161te\u0107enja. U ve\u0107ini slu\u010dajeva, nakon mjesec dana, mogu\u0107e je polako po\u010deti s postupnim optere\u0107enjem mi\u0161i\u0107a. <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 li mi\u0161i\u0107 istegnut ili napuknut?\" class=\"wp-image-274936\" width=\"843\" height=\"562\" title=\"Je li mi\u0161i\u0107 istegnut ili napuknut?\" 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. Te\u0161ko o\u0161te\u0107enje &#8211; djelomi\u010dno do potpuno napuknut mi\u0161i\u0107<\/h3>\n\n\n\n<p>U tom kriti\u010dnom trenutku mo\u017eda ste \u010duli i osjetili <strong>pucanje samih mi\u0161i\u0107nih vlakana.<\/strong> Osje\u0107ate li <strong>jaku bol, uko\u010denost i nemogu\u0107nost kretanja u mi\u0161i\u0107ima?<\/strong> Primje\u0107ujete li na mjestu ozljede zna\u010dajnu oteklinu i modrice? Ako dodirnete ozlije\u0111eni mi\u0161i\u0107, mo\u017eete napipati neobi\u010dne izbo\u010dine, te se ozlje\u0111eni mi\u0161i\u0107 \u010dudno <strong>skuplja.<\/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>Mogu\u0107e je da ste ga napuknuli, ili \u010dak uni\u0161tili u cijelosti. \u010cim se takva vrsta ozljede dogodi, <strong>odmah prestanite naprezati mi\u0161i\u0107<\/strong> i potra\u017eite lije\u010dni\u010dki savjet \u0161to je prije mogu\u0107e. Oporavak obi\u010dno traje od 4 &#8211; 6 tjedana, a rehabilitacija traje od 3 &#8211; 6 mjeseci, dok bol u mi\u0161i\u0107u na samom mjestu ozljede mo\u017ee potrajati i dulje. Napominjemo kako su navedeni vremenski rasponi indikativni, te lije\u010denje potpuno napuknutog mi\u0161i\u0107a mo\u017ee zahtijevati i znatno vi\u0161e vremena. <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=\"45286,36133,49246,6322,49306,5585,30342,42352,29401,31256,36253,35302,28324 \" ><\/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=\"Koji_su_postupci_prve_pomoci_kod_ozljede_misica\"><\/span>Koji su postupci prve pomo\u0107i kod ozljede mi\u0161i\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U slu\u010daju ozljede mi\u0161i\u0107a, potrebno je <strong>odmah zaustaviti ili usporiti s trenutnom sportskom aktivno\u0161\u0107u<\/strong>. To \u0107e sprije\u010diti daljnje ozljede ili njezina mogu\u0107a pogor\u0161anja. Koraci koje \u0107ete napraviti za prvu pomo\u0107 ovise o te\u017eini ozljede.<\/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\u010dno se u slu\u010daju akutne ozljede mi\u0161i\u0107no-ko\u0161tanog sustava preporu\u010duje sljede\u0107e:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>odmaranje<\/strong> &#8211; ne optere\u0107ujte vi\u0161e ozlije\u0111eni dio tijela,<\/li><li>primjena<strong> elasti\u010dnog zavoja<\/strong> na ozlije\u0111enom mi\u0161i\u0107u,<\/li><li><strong>podignuti ozlije\u0111eni ud u vi\u0161i polo\u017eaj<\/strong> (iznad razine srca) &#8211; npr. lezite na le\u0111a i naslonite nogu uza zid,<\/li><li>ovisno o te\u017eini ozljede, preporu\u010deno je stavljanje <strong>ledenih obloga<\/strong> na ozlije\u0111eno podru\u010dje. <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>Ako imate znakove o\u0161te\u0107enja mi\u0161i\u0107a, poput modrica na mjestu ozljede, otekline i neprirodne kontrakcije mi\u0161i\u0107a, <strong>preporu\u010dujemo vam da se \u0161to prije obratite lije\u010dniku.<\/strong> Sveobuhvatno \u0107e vas pregledati i predlo\u017eiti odgovaraju\u0107i tijek lije\u010denja. U nekim slu\u010dajevima potpunih ruptura mi\u0161i\u0107a (puknu\u0107a) potrebna je hitna operacija koja mo\u017ee sprije\u010diti trajno o\u0161te\u0107enje mi\u0161i\u0107a.<\/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=\"Koji su postupci prve pomo\u0107i kod istegnutog ili napuknutog mi\u0161i\u0107a?\" class=\"wp-image-274953\" width=\"843\" height=\"562\" title=\"Koji su postupci prve pomo\u0107i kod istegnutog ili napuknutog mi\u0161i\u0107a?\" 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\">Trebam li hladiti ozlije\u0111eni dio tijela ili ne?<\/h3>\n\n\n\n<p>Kada do\u0111e do sportske ozljede, uobi\u010dajeno je odmah hladiti mjesto ozljede ledom ili bilo \u010dime \u0161to se na\u0111e u zamrziva\u010du ili hladnjaku. Ovaj je postupak stalna praksa kod ve\u0107ine ljudi, pa vjerojatno rijetki sumnjaju u njegovu prikladnost. Nakon \u0161to ste paket smrznutog povr\u0107a stavili na ozlije\u0111eno podru\u010dje, <strong>mo\u017eda \u0107ete neko vrijeme osje\u0107ati ubla\u017eavanje boli.<\/strong> Ali taj postupak vam ne\u0107e ubrzati vrijeme potrebno za regeneraciju mi\u0161i\u0107a. <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>O postupku hla\u0111enja nastalih ozljeda mi\u0161i\u0107a razlikuju se i mi\u0161ljenja sportskih stru\u010dnjaka budu\u0107i da neki od njih smatraju kako stavljanje <strong>hladnih obloga mo\u017ee negativno utjecati na prirodne procese regeneracije tijela.<\/strong> Odluka ho\u0107ete li hladiti ozlije\u0111eni mi\u0161i\u0107 prvenstveno je na vama, ukoliko vam je taj postupak i ranije pomogao svakako \u0107ete ga i ponoviti. Tako\u0111er, u te\u017eim slu\u010dajevima, kada je bol doista intenzivna, led vam mo\u017ee pomo\u0107i barem kod trenutnog ubla\u017eavanja svih neugodnih osjeta. <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>Led, hladne <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/gel-za-zagrijavanje-i-hladenje-gymbeam.html\" target=\"_blank\" aria-label=\"obloge (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obloge<\/a><\/span> ili hladna voda obi\u010dno se koriste za hla\u0111enje sportskih ozljeda. Prema nekim istra\u017eivanjima, povremeno hla\u0111enje ima pozitivne u\u010dinke, osobito u prvih \u010detrdeset osam sati nakon ozljede. Ti pozitivni u\u010dinci se uglavnom odnose na<strong> stezanje krvnih \u017eila na mjestu ozljede, smanjenje otekline, boli i upale.<\/strong> Led se ne smije nanositi izravno na ko\u017eu, ve\u0107 ga je potrebno umotati u ru\u010dnik. Hladne obloge mo\u017eete stavljati direktno samo na podru\u010dja na kojima ko\u017ea nije izravno o\u0161te\u0107ena. <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=\"\u0160to u\u010diniti ako imate ozljedu mi\u0161i\u0107a?\" class=\"wp-image-274780\" width=\"843\" height=\"563\" title=\"\u0160to u\u010diniti ako imate ozljedu mi\u0161i\u0107a?\" 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\">Treba li zanemariti upalu nastalu prilikom ozljede?<\/h3>\n\n\n\n<p>U pro\u0161losti se vjerovalo da je upala koja nastaje prilikom ozljede opasnost na koju se treba usmjeriti kako bi se \u0161to prije povukla i to koriste\u0107i sredstva kao \u0161to su ve\u0107 spomenuti &#8211; led, te protuupalne lijekove. No, novi dokazi pokazuju da se s upalama ne bismo trebali tako boriti. Iako je prisustvo upale neko vrijeme neugodno (oteklina, bol), u kona\u010dnici \u0107e vam pomo\u0107i. <strong>Va\u017eno je za po\u010detak procesa ozdravljenja.<\/strong> Naravno, u nekim slu\u010dajevima gdje upala u tijelu traje dulje nego \u0161to bi trebala, a bol je nesnosna, mogu se ipak koristiti lijekovi ili masti. <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=\"Nakon_ozljede_na_osteceni_ud_treba_paziti_sto_je_vise_moguce_Ili_ipak_ne\"><\/span>Nakon ozljede, na o\u0161te\u0107eni ud treba paziti \u0161to je vi\u0161e mogu\u0107e. Ili ipak ne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U prvih nekoliko dana nakon ozljede poku\u0161ajte ne optere\u0107ivati previ\u0161e ozlije\u0111eni mi\u0161i\u0107. Kada \u0107ete se mo\u0107i ponovno vi\u0161e naprezati, ovisi o te\u017eini ozljede i preporukama va\u0161eg lije\u010dnika. Prema dosada\u0161njim spoznajama, u ve\u0107ini slu\u010dajeva mogu\u0107e je zapo\u010deti s rehabilitacijom ve\u0107 tre\u0107i dan nakon ozljede ili operacije. Ali to \u0107e uvijek ovisiti o vrsti ozljede i stupnju o\u0161te\u0107enja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zapravo, pravovremeno odre\u0111ivanje optimalnog naprezanja nakon ozljede mo\u017ee pomo\u0107i u cjelokupnom postupku samog oporavka<\/strong> i ubrzati povratak na normalne funkcije mi\u0161i\u0107a. Va\u0161 lije\u010dnik obi\u010dno \u0107e preporu\u010diti odre\u0111ene vje\u017ebe. U idealnom slu\u010daju, prona\u0111ite fizioterapeuta koji \u0107e vam pomo\u0107i s planom rehabilitacije i povratkom nakon ozljede. <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 pravovremenog i odgovaraju\u0107eg zagrijavanja ozlije\u0111enog mi\u0161i\u0107a:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>pove\u0107ani protok krvi i limfe \u0161to poti\u010de procese ozdravljenja,<\/li><li>dobra prokrvljenost pospje\u0161uje regeneraciju mi\u0161i\u0107nog tkiva,<\/li><li>o\u010duvana je prirodna sposobnost koordinacije pokreta,<\/li><li>raspon pokreta odr\u017eava se u zglobovima ozlije\u0111ene ruke ili noge,<\/li><li>br\u017ei oporavak i povratak normalnim aktivnostima. <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=\"Oporavak nakon ozljede mi\u0161i\u0107a\" class=\"wp-image-274794\" width=\"843\" height=\"563\" title=\"Oporavak nakon ozljede mi\u0161i\u0107a\" 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=\"Koji_su_cimbenici_rizika_za_ozljedu_misica\"><\/span>Koji su \u010dimbenici rizika za ozljedu mi\u0161i\u0107a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Godine, tjelesna kondicija, mi\u0161i\u0107na snaga, razli\u010dite neravnote\u017ee, kao i povijest ozljeda<\/strong> mogu pridonijeti samom ozlje\u0111ivanju. Sporta\u0161i koji su u pro\u0161losti pretrpjeli ozljede mi\u0161i\u0107no-ko\u0161tanog sustava imaju ve\u0107i rizik da se to ponovi u budu\u0107nosti. Na primjer, to mo\u017eete vidjeti kod profesionalnih sporta\u0161a koji su cijelu svoju karijeru lije\u010dili sli\u010dne ozljede. <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\u0161i\u0107 se mo\u017ee sam regenerirati, ali novonastalo tkivo ne mo\u017ee biti identi\u010dno izvornom tkivu. Manje povrede lije\u010de se otprilike jedan do dva tjedna dok je ve\u0107ima potrebno nekoliko mjeseci da zacijele. Kad mi\u0161i\u0107 <strong>zacjeljuje, stvara se vezivno o\u017eiljno tkivo<\/strong> koje ima manju elasti\u010dnost i mogu\u0107nost kontrakcije, a to se u budu\u0107nosti mo\u017ee manifestirati u obliku ponovljenih ozljeda. \u010ceste i nelije\u010dene povrede mi\u0161i\u0107nih vlakana pretvaraju se u o\u017eiljno tkivo, \u0161to negativno utje\u010de na rad mi\u0161i\u0107a. <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>U kojim sportovima su ozljede mi\u0161i\u0107a \u010de\u0161\u0107e?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kontaktni i timski sportovi<\/strong> poput nogometa, hokeja ili ragbija.<\/li><li>Sportovi koji <strong>\u010desto uklju\u010duju skakanje<\/strong>, poput ko\u0161arke ili odbojke.<\/li><li>Gimnastika, tenis i golf &#8211; navedeni sportovi <strong>zahtjevni su za pokretljivost zglobova.<\/strong><\/li><li>Atletika &#8211; posebno <strong>brzinske discipline i skokovi.<\/strong><\/li><li>Tr\u010danje, biciklizam, triatlon i drugi sportovi izdr\u017eljivosti &#8211; <strong>opasnost od pretreniranosti<\/strong> i ozljeda prouzrokovanih umorom. <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=\"Sportovi visokog rizika za ozljedu mi\u0161i\u0107a\" class=\"wp-image-274825\" width=\"843\" height=\"564\" title=\"Sportovi visokog rizika za ozljedu mi\u0161i\u0107a\" 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=\"Ova_cetiri_scenarija_najcesce_dovode_do_ozljede_misica_Kako_to_sprijeciti\"><\/span>Ova \u010detiri scenarija naj\u010de\u0161\u0107e dovode do ozljede mi\u0161i\u0107a. Kako to sprije\u010diti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom sportskih aktivnosti va\u017ena je <strong>prevencija ozljede<\/strong>. Plan treninga trebao bi biti <strong>prilago\u0111en va\u0161em fizi\u010dkom stanju i trenutnom zdravstvenom stanju.<\/strong> Kad osjetite pretjerani umor i iscrpljenost, bolje je da se odmorite i presko\u010dite trening. Posebno u toplim ljetnim danima ne zaboravite na dovoljan <strong>unos<\/strong> <strong>teku\u0107ine<\/strong> jer je hidratacija va\u017ena za pravilan rad cijelog tijela, uklju\u010duju\u0107i i mi\u0161i\u0107e. Tako\u0111er, obratite pozornost na <strong>dovoljan unos energije i hranjivih tvari<\/strong> iz va\u0161e prehrane za poticanje regeneracije mi\u0161i\u0107a i ukupnih performansi. <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 tome kako nau\u010diti hraniti se zdravo i \u0161to bi va\u0161a prehrana trebala sadr\u017eavati mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\">\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/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\/image00017-1-1124x749.jpeg\" alt=\"Za\u0161to se zagrijavati i istezati prije treninga?\" class=\"wp-image-274840\" width=\"843\" height=\"562\" title=\"Za\u0161to zagrijavati i istezati mi\u0161i\u0107e prije treninga?\" 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. Prije treninga preska\u010dete istezanje i zagrijavanje<\/h3>\n\n\n\n<p>Nemate vremena za zagrijavanje pa odmah izravno kre\u0107ete punom snagom ili lovite loptu i ciljate na prvi gol. Neadekvatno zagrijavanje \u010dest je uzrok ozljeda. Provedite nekoliko minuta laganog tr\u010danja, preskakanja u\u017eeta, izvo\u0111enja ABC vje\u017ebi i dovoljne mobilizacije zglobova. <strong>Samo pokrenite tijelo<\/strong> i dajte mu do znanja da \u0107ete u sljede\u0107ih nekoliko minuta htjeti da se intenzivnije aktivira. <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>Vi\u0161e o va\u017enosti zagrijavanja prije treninga mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/\" target=\"_blank\" aria-label=\"Vje\u017ebanje, istezanje, zagrijavanje i hla\u0111enje - jesu li zaista va\u017eni? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vje\u017ebanje, istezanje, zagrijavanje i hla\u0111enje &#8211; jesu li zaista va\u017eni?<\/a><\/strong><\/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. Imate mali raspon pokreta u zglobovima<\/h3>\n\n\n\n<p>Mo\u017eda se ne iste\u017eete dovoljno, te je va\u0161a fleksibilnost op\u0107enito smanjena. U tom slu\u010daju, bilo kojim naglim pokretom na koje va\u0161e tijelo nije naviklo, mo\u017eete si nanijeti bolnu ozljedu mi\u0161i\u0107a. Ne morate svaki dan potro\u0161iti sat vremena na istezanje, samo poku\u0161ajte <strong>vje\u017ebati s punim rasponom pokreta.<\/strong> To zna\u010di vje\u017ebati u teretani s utezima u ekstremnim polo\u017eajima, upravo u onima do kojih vam raspon zglobova i istezanje mi\u0161i\u0107a dozvoljavaju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, <strong>uvijek obratite pozornost na tehni\u010dki ispravno izvo\u0111enje vje\u017ebe.<\/strong> To \u0107e pobolj\u0161ati va\u0161u fleksibilnost i u\u010diniti va\u0161e tijelo spremnijim za iznenadne pokrete. Idealne su vi\u0161ezglobne vje\u017ebe. To uklju\u010duje \u010du\u010dnjeve, mrtva dizanja, zgibove, potisak s klupe ili iskorake. <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>Ako vas zanima ispravna tehnika \u010du\u010dnjeva, vi\u0161e o tome mo\u017eete saznati \u010ditaju\u0107i na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" aria-label=\"\u010cu\u010dnjevi - pravilna tehnika, prednosti i varijacije. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010cu\u010dnjevi &#8211; pravilna tehnika, prednosti i varijacije.<\/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=\"Prekomjerno optere\u0107enje mo\u017ee uzrokovati ozljede\" class=\"wp-image-274895\" width=\"843\" height=\"563\" title=\"Prekomjerno optere\u0107enje mo\u017ee uzrokovati ozljede\" 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. Vje\u017ebanje s prevelikim optere\u0107enjem<\/h3>\n\n\n\n<p>\u017delite ogromne mi\u0161i\u0107e i divovsku snagu, a prilikom sportskih aktivnosti ne brinete toliko o tehnici i trenirate do maksimuma? To bi vam moglo na\u0161tetiti. U opasnosti ste od ozljede mi\u0161i\u0107a, \u0161to \u0107e vam mo\u017eda i na nekoliko tjedana onemogu\u0107iti povratak na normalne treninge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bolje bi bilo da <strong>postepeno pove\u0107avate optere\u0107enje <\/strong>u treningu&nbsp;i razmislite o tome da bi vi trebali imati kontrolu nad bu\u010dicom, a ne ona nad vama. Pobrinite se da <strong>vje\u017ebate ispravnom tehnikom<\/strong>, poslu\u0161ajte savjet iskusnog trenera koji \u0107e vam pomo\u0107i oko pravilnog izvo\u0111enja i dobro osmi\u0161ljenim planom razvijanja snage. <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. Ve\u0107 du\u017ei vremenski period ste pretrenirani<\/h3>\n\n\n\n<p>Ako \u017eelite napredak, svakako ne zaboravite na adekvatnu regeneraciju i odmor. Ovo je jedini na\u010din na koji \u0107ete se uspjeti nositi sa sve ve\u0107im optere\u0107enjem neophodnim za pobolj\u0161anje performansi. Pretreniranost mo\u017ee dovesti do brojnih fizi\u010dkih i psihi\u010dkih problema. Tako\u0111er je <strong>\u010dest uzrok sportskih ozljeda.<\/strong> Ako osje\u0107ate dugotrajni umor, imate promjene raspolo\u017eenja, a rutinski treninzi ili druge aktivnosti su mnogo zahtjevniji nego prije, vjerojatno \u0107ete se morati zaustaviti i dobro se odmoriti. <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>Ako se ve\u0107 dugo osje\u0107ate umorno i ne znate za\u0161to, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/\" target=\"_blank\" aria-label=\"Za\u0161to ste uvijek umorni? Sedam naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to ste uvijek umorni? Sedam naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja<\/a><\/strong><\/span> koji vam mo\u017ee pomo\u0107i pri pronala\u017eenju odgovora na neobja\u0161njivi umor.<\/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=\"Umor mo\u017ee uzrokovati sportske ozljede\" class=\"wp-image-274854\" width=\"843\" height=\"563\" title=\"Umor mo\u017ee uzrokovati sportske ozljede\" 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=\"Koja_je_poruka\"><\/span>Koja je poruka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada se brzo kre\u0107ete, ska\u010dete ili podi\u017eete ne\u0161to te\u0161ko, mo\u017ee lako do\u0107i do ozljede mi\u0161i\u0107a. <strong>U tom je trenutku va\u017eno ostati smiren i prestati vje\u017ebati ili tr\u010dati.<\/strong> U slu\u010daju djelomi\u010dnog ili potpunog napuknu\u0107a mi\u0161i\u0107a, preporu\u010duje se potra\u017eiti lije\u010dni\u010dki savjet. Rana rehabilitacija igra va\u017enu ulogu u lije\u010denju, po mogu\u0107nosti pod nadzorom fizioterapeuta. Lije\u010denje mo\u017ee trajati nekoliko mjeseci, a postoji i pove\u0107an rizik od ponovnih ozljeda pri povratku sportskim aktivnostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za razliku od nekih drugih sportova, u sportovima poput nogometa ili ko\u0161arke, izlo\u017eeni ste ve\u0107em riziku od ozljeda. Me\u0111utim, svi sporta\u0161i trebali bi se pobrinuti za sigurnost i prevenciju ozljeda. Va\u017eno je <strong>ne propustiti zagrijavanje prije treninga, primjereno dozirati optere\u0107enje u treningu i tako\u0111er se dovoljno odmoriti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li ikada imali istegnut ili napuknut mi\u0161i\u0107? Na koji na\u010din ste se nosili s takvim ozljedama, podijelite svoje iskustvo u komentarima. Ako vam se \u010dlanak svidio, svakako ga podijelite sa svojim prijateljima, koji \u0107e zacijelo cijeniti ove korisne 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>Ozljeda mi\u0161i\u0107a mo\u017ee se dogoditi svakom sporta\u0161u. \u0160to je pritom va\u017eno najprije u\u010diniti i kako \u0107ete znati je li mi\u0161i\u0107 samo istegnut ili napuknut?<\/p>\n","protected":false},"author":129,"featured_media":274703,"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":[132],"tags":[7478,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-290251","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","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>Kako postupati s istegnutim ili napuknutim mi\u0161i\u0107em i kako ih razlikovati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Istegnuti ili napuknuti mi\u0161i\u0107 predstavlja bolnu ozljedu. 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Saznajte ne\u0161to vi\u0161e o prvoj pomo\u0107i prilikom ozljede kao i raznim vrstama ozljeda mi\u0161i\u0107a.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-06T10:53:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-06T10:57:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/07\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako postupati s istegnutim ili napuknutim mi\u0161i\u0107em i kako ih razlikovati?\",\"datePublished\":\"2021-09-06T10:53:02+00:00\",\"dateModified\":\"2021-09-06T10:57:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\"},\"wordCount\":2731,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1.png\",\"keywords\":[\"trening\",\"vje\u017ebe\",\"zdrav na\u010din \u017eivota\",\"zdravlje\"],\"articleSection\":[\"Vje\u017ebe i treninzi\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\",\"name\":\"Kako postupati s istegnutim ili napuknutim mi\u0161i\u0107em i kako ih razlikovati? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1.png\",\"datePublished\":\"2021-09-06T10:53:02+00:00\",\"dateModified\":\"2021-09-06T10:57:14+00:00\",\"description\":\"Istegnuti ili napuknuti mi\u0161i\u0107 predstavlja bolnu ozljedu. 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