{"id":377326,"date":"2022-06-01T15:44:16","date_gmt":"2022-06-01T13:44:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=377326"},"modified":"2023-11-30T16:12:05","modified_gmt":"2023-11-30T15:12:05","slug":"tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/","title":{"rendered":"Tenisov\u00fd a golfov\u00fd lake\u0165: \u010co ich sp\u00f4sobuje a ako sa ich zbavi\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\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#Co_je_to_tenisovy_laket\" title=\"\u010co je to tenisov\u00fd lake\u0165?\">\u010co je to tenisov\u00fd lake\u0165?<\/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\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#Co_je_to_golfovy_laket\" title=\"\u010co je to golfov\u00fd lake\u0165?\">\u010co je to golfov\u00fd lake\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\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#Aky_je_rozdiel_medzi_tenisovym_a_golfovym_laktom\" title=\"Ak\u00fd je rozdiel medzi tenisov\u00fdm a golfov\u00fdm lak\u0165om?\">Ak\u00fd je rozdiel medzi tenisov\u00fdm a golfov\u00fdm lak\u0165om?<\/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\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#Ake_su_najcastejsie_priciny_vzniku_tenisoveho_a_golfoveho_lakta\" title=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny vzniku tenisov\u00e9ho a golfov\u00e9ho lak\u0165a?\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny vzniku tenisov\u00e9ho a golfov\u00e9ho lak\u0165a?<\/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\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#Liecba_tenisoveho_a_golfoveho_lakta\" title=\"Lie\u010dba tenisov\u00e9ho a golfov\u00e9ho lak\u0165a\">Lie\u010dba tenisov\u00e9ho a golfov\u00e9ho lak\u0165a<\/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\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#Pomaha_klbova_vyziva_na_tenisovy_a_golfovy_laket\" title=\"Pom\u00e1ha k\u013abov\u00e1 v\u00fd\u017eiva na tenisov\u00fd a golfov\u00fd lake\u0165?\">Pom\u00e1ha k\u013abov\u00e1 v\u00fd\u017eiva na tenisov\u00fd a golfov\u00fd lake\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\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#Ako_predchadzat_vzniku_tenisoveho_a_golfoveho_lakta\" title=\"Ako predch\u00e1dza\u0165 vzniku tenisov\u00e9ho a golfov\u00e9ho lak\u0165a?\">Ako predch\u00e1dza\u0165 vzniku tenisov\u00e9ho a golfov\u00e9ho lak\u0165a?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/#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>U\u017e v\u00e1s niekedy bolela ruka v oblasti lak\u0165a? Mo\u017eno v\u00e1m ani nenapadlo, \u017ee by mohlo \u00eds\u0165 o tenisov\u00fd alebo golfov\u00fd lake\u0165, obzvl\u00e1\u0161\u0165, ak nepatr\u00edte medzi v\u00e1\u0161niv\u00fdch \u0161portovcov. <strong>Tieto ochorenia pohybov\u00e9ho apar\u00e1tu v\u0161ak nepostihuj\u00fa iba akt\u00edvnych jedincov, ale aj ne\u0161portuj\u00facu popul\u00e1ciu.<\/strong> Sp\u00f4sobuje ich jednostrann\u00e1 z\u00e1\u0165a\u017e, ktor\u00e1 sa objavuje pri pr\u00e1ci, \u0161porte, ale aj v r\u00e1mci be\u017en\u00fdch \u010dinnost\u00ed v dom\u00e1cnosti. V dne\u0161nom \u010dl\u00e1nku sa dozviete, \u010do presne stoj\u00ed za vznikom tenisov\u00e9ho \u010di golfov\u00e9ho lak\u0165a a ako im najlep\u0161ie predch\u00e1dza\u0165.<\/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=\"Co_je_to_tenisovy_laket\"><\/span>\u010co je to tenisov\u00fd lake\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s si pod pojmom tenisov\u00fd lake\u0165 m\u00f4\u017ee predstavova\u0165 nie\u010do in\u00e9. Mne to napr\u00edklad v detstve pripom\u00ednalo lake\u0165 opuchnut\u00fd do tvaru tenisovej lopti\u010dky. Skuto\u010dnos\u0165 je v\u0161ak tro\u0161ku in\u00e1 a menej z\u00e1bavn\u00e1. Ide o ochorenie, ktor\u00e9 sa odborne naz\u00fdva <strong>lateralna epikondylit\u00edda. Doch\u00e1dza pri \u0148om k postihnutiu a z\u00e1palov\u00fdm zmen\u00e1m \u00faponov\u00fdch \u0161liach predlaktia,<\/strong> pomocou ktor\u00fdch sa svaly prichyt\u00e1vaj\u00fa ku kostiam. Postihnut\u00e1 je najm\u00e4 oblas\u0165 lak\u0165a, kde sa svaly a \u0161\u013eachy prip\u00e1jaj\u00fa na <strong>vonkaj\u0161ie \u010dasti v\u00fdbe\u017eku ramennej kosti.<\/strong> <span style=\"color: #ff6600\">[1\u20132]<\/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\">Ak\u00e9 s\u00fa pr\u00edznaky tenisov\u00e9ho lak\u0165a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Boles\u0165, ktor\u00fa c\u00edtime hlavne na vonkaj\u0161ej strane lak\u0165a.<\/li>\n\n\n\n<li>V tejto oblasti m\u00f4\u017eeme pozorova\u0165 aj opuch.<\/li>\n\n\n\n<li>M\u00f4\u017eeme ma\u0165 oslaben\u00fd \u00fachop.<\/li>\n\n\n\n<li>Intenzita bolesti sa typicky zvy\u0161uje pri n\u00e1mahe.<\/li>\n\n\n\n<li>Naj\u010dastej\u0161ie ju vyvol\u00e1va natiahnutie, zdvihnutie \u010di ohnutie hornej kon\u010datiny.<\/li>\n\n\n\n<li>Boles\u0165 m\u00f4\u017eeme c\u00edti\u0165 aj pri uchopovan\u00ed a zdv\u00edhan\u00ed predmetov.<\/li>\n\n\n\n<li>Objavuje sa aj pri rot\u00e1cii predlaktia, ktor\u00fa be\u017ene rob\u00edme napr\u00edklad pri otv\u00e1ran\u00ed d\u00f3zy \u010di f\u013ea\u0161e s n\u00e1pojom. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-884678906-1124x750.jpg\" alt=\"Ako spozna\u0165 tenisov\u00fd lake\u0165?\" class=\"wp-image-376922\" style=\"width:843px;height:563px\" title=\"Ako spozna\u0165 tenisov\u00fd lake\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-884678906-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-884678906-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-884678906-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-884678906-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_golfovy_laket\"><\/span>\u010co je to golfov\u00fd lake\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Golfov\u00fd lake\u0165 sa niekedy ozna\u010duje ako o\u0161tep\u00e1rsky a v lek\u00e1rskom slovn\u00edku by sme ho na\u0161li pod pojmom <strong>medi\u00e1lna epikondylit\u00edda.<\/strong> Ide o z\u00e1palov\u00e9 ochorenie \u00faponov hornej kon\u010datiny, ktor\u00e9 sa prejavuje boles\u0165ou v oblasti lak\u0165a a predlaktia. Naj\u010dastej\u0161ie vznik\u00e1 pri opakovanom pou\u017e\u00edvan\u00ed z\u00e1p\u00e4stia a predlaktia na <strong>oh\u00fdbanie, uchopovanie alebo kr\u00fatenie vec\u00ed.<\/strong> \u013dahko sa tak zamie\u0148a s tenisov\u00fdm lak\u0165om. V pr\u00edpade golfov\u00e9ho lak\u0165a sa ale z\u00e1palov\u00fd proces objavuje v mieste \u00faponu, kde sa svaly a \u0161\u013eachy prip\u00e1jaj\u00fa k <strong>strednej \u010dasti v\u00fdbe\u017eku ramennej kosti.<\/strong> S golfov\u00fdm lak\u0165om sa stret\u00e1vame menej \u010dasto ako s tenisov\u00fdm. <span style=\"color: #ff6600\">[4\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\">Ak\u00e9 s\u00fa pr\u00edznaky golfov\u00e9ho lak\u0165a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Boles\u0165 sa objavuje najm\u00e4 na <strong>vn\u00fatornej strane lak\u0165a.<\/strong><\/li>\n\n\n\n<li>Niekedy v t\u00fdchto miestach m\u00f4\u017eeme pozorova\u0165 aj opuch.<\/li>\n\n\n\n<li>V prstoch m\u00f4\u017eeme c\u00edti\u0165 zn\u00ed\u017een\u00fa citlivos\u0165 a mrav\u010denie.<\/li>\n\n\n\n<li>Be\u017en\u00e1 je tie\u017e slabos\u0165 a stuhnutos\u0165 celej postihnutej kon\u010datiny.<\/li>\n\n\n\n<li>Silnej\u0161iu boles\u0165 m\u00f4\u017eeme c\u00edti\u0165 pri na\u0165ahovan\u00ed a zdv\u00edhan\u00ed postihnutej kon\u010datiny.<\/li>\n\n\n\n<li>Intenzita bolesti sa zvy\u0161uje typicky aj pri uchopovan\u00ed a zdv\u00edhan\u00ed predmetov <span style=\"color: #ff6600\">[7, 14]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-928218118-1124x749.jpg\" alt=\"Ako spozna\u0165 golfov\u00fd lake\u0165?\" class=\"wp-image-376937\" style=\"width:843px;height:562px\" title=\"Ako spozna\u0165 golfov\u00fd lake\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-928218118-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-928218118-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-928218118-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-928218118-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_rozdiel_medzi_tenisovym_a_golfovym_laktom\"><\/span>Ak\u00fd je rozdiel medzi tenisov\u00fdm a golfov\u00fdm lak\u0165om?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 v oblasti lak\u0165a je pr\u00edznakom \u0161pecifick\u00fdm pre obe spom\u00ednan\u00e9 ochorenia. \u010ci ide o tenisov\u00fd alebo golfov\u00fd lake\u0165, najjednoduch\u0161ie spozn\u00e1me pod\u013ea toho, ktor\u00e1 strana ruky n\u00e1s viac bol\u00ed. Ako sme si u\u017e vy\u0161\u0161ie uviedli, <strong>v pr\u00edpade tenisov\u00e9ho lak\u0165a m\u00f4\u017eeme c\u00edti\u0165 silnej\u0161iu boles\u0165 na vonkaj\u0161ej strane lak\u0165a, zatia\u013e \u010do golfov\u00fd lake\u0165 sa prejavuje hlavne na jeho vn\u00fatornej strane. <\/strong><span style=\"color: #ff6600\">[6]<\/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 is-style-default\"><strong>Rozdiel n\u00e1jdeme aj v oblasti po\u0161kodenia svalov, \u010do sa potom prejav\u00ed ich zhor\u0161enou funkciou.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pri tenisovom lakti<\/strong> doch\u00e1dza \u010dastej\u0161ie k postihnutiu svalov, ktor\u00e9 pou\u017e\u00edvame najm\u00e4 na ohnutie z\u00e1p\u00e4stia nahor v smere k chrbtu ruky (dorz\u00e1lna flexia) a na natiahnutie prstov. Tieto svaly sa v r\u00e1mci tenisu prim\u00e1rne zap\u00e1jaj\u00fa pri bekhendovom \u00fadere.<\/li>\n\n\n\n<li><strong>Pri golfovom lakti<\/strong> je zase negat\u00edvne ovplyvnen\u00e1 funkcia svalov, ktor\u00e9 maj\u00fa na staros\u0165 ohnutie z\u00e1p\u00e4stia dole k dlani (plant\u00e1rna flexia) a zovretie prstov v p\u00e4s\u0165. Zap\u00e1jaj\u00fa sa aj pri forhendovom \u00fadere, ktor\u00fd pou\u017e\u00edvaj\u00fa golfisti, ale aj hr\u00e1\u010di tenisu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e m\u00e1me probl\u00e9my s niektor\u00fdm z t\u00fdchto pohybov, \u013eah\u0161ie tak rozozn\u00e1me, ktor\u00e1 z t\u00fdchto por\u00fach pohybov\u00e9ho apar\u00e1tu by sa n\u00e1s mohla t\u00fdka\u0165. <strong>Spo\u013eahliv\u00fa diagnostiku n\u00e1m ale najlep\u0161ie urob\u00ed lek\u00e1r (ortop\u00e9d) alebo sk\u00fasen\u00fd fyzioterapeut.<\/strong> <span style=\"color: #ff6600\">[3, 7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Tennis-golf-elbow-image-1124x588.png\" alt=\"Kde bol\u00ed tenisov\u00fd alebo golfov\u00fd lake\u0165?\" class=\"wp-image-376954\" style=\"width:843px;height:441px\" title=\"Kde bol\u00ed tenisov\u00fd alebo golfov\u00fd lake\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Tennis-golf-elbow-image-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Tennis-golf-elbow-image-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Tennis-golf-elbow-image-1536x804.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Tennis-golf-elbow-image-2048x1072.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_najcastejsie_priciny_vzniku_tenisoveho_a_golfoveho_lakta\"><\/span>Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny vzniku tenisov\u00e9ho a golfov\u00e9ho lak\u0165a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi je v\u00e1m jasn\u00e9, \u017ee pomenovanie po t\u00fdchto \u0161portoch nie je tak \u00faplne n\u00e1hoda. Pr\u00e1ve s tenisom \u010di golfom si toti\u017e \u010dasto sp\u00e1jame jednostrann\u00fa z\u00e1\u0165a\u017e, ktor\u00e1 je pre vznik tohto ochorenia typick\u00e1. Pokojne ale m\u00f4\u017eeme ma\u0165 tenisov\u00fd lake\u0165 z golfu a naopak. Pre obe ochorenia plat\u00ed, \u017ee na z\u00e1klade <strong>opakuj\u00facich sa, stereotypn\u00fdch a jednostrann\u00fdch pohybov doch\u00e1dza k pre\u0165a\u017eeniu svalov, \u0161liach a \u00faponov v hornej kon\u010datine.<\/strong> To si za\u010dne vybera\u0165 svoju da\u0148 v podobe bolestiv\u00fdch prejavov, ktor\u00e9 sa u niekoho m\u00f4\u017eu objavi\u0165 u\u017e po prvom t\u00fd\u017edni nov\u00e9ho tr\u00e9ningu, in\u00e9mu a\u017e po nieko\u013ek\u00fdch mesiacoch \u0161portovania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S t\u00fdmito probl\u00e9mami sa nestret\u00e1vaj\u00fa iba hr\u00e1\u010di tenisu a golfu. Dokonca sa uv\u00e1dza, \u017ee u iba 5 % \u013eud\u00ed bolo pr\u00ed\u010dinou tenisov\u00e9ho lak\u0165a hranie tenisu. V pr\u00edpade profesion\u00e1lnych \u0161portovcov sa toto ochorenie objavuje e\u0161te menej \u010dastej\u0161ie ako u amat\u00e9rov. Spravidla maj\u00fa komplexn\u00fd tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd im pom\u00e1ha predch\u00e1dza\u0165 d\u00f4sledkom jednostrannej z\u00e1\u0165a\u017ee. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S t\u00fdmto probl\u00e9mom sa tak \u010dastej\u0161ie stret\u00e1vaj\u00fa rekrea\u010dn\u00ed \u0161portovci, ktor\u00ed sa zvy\u010dajne tak nezameriavaj\u00fa na kompenza\u010dn\u00e9 cviky.<\/strong> S diagn\u00f3zou tenisov\u00fd \u010di golfov\u00fd lake\u0165 sa mohli dokonca stretn\u00fa\u0165 aj \u013eudia, ktor\u00ed tieto \u0161porty v \u017eivote nerobili. Sta\u010d\u00ed sa toti\u017e venova\u0165 zamestnaniu s jednostrann\u00fdm pohybom alebo \u010dinnostiam, v r\u00e1mci ktor\u00fdch rob\u00edme rukou st\u00e1le dookola ten ist\u00fd pohyb. Tak\u017ee aj dom\u00e1ce pr\u00e1ce, ako je varenie, upratovanie, pr\u00e1ca v z\u00e1hrade, ma\u013eovanie alebo r\u00fabanie dreva, predstavuj\u00fa vy\u0161\u0161ie riziko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das \u0161portov\u00fdch aktiv\u00edt doch\u00e1dza \u010dastej\u0161ie k poraneniu svalov. V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma prv\u00e1 pomoc pri natiahnutom alebo natrhnutom svale, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>\u010co robi\u0165 s natiahnut\u00fdm alebo natrhnut\u00fdm svalom a ako ich rozl\u00ed\u0161i\u0165?<\/strong><\/span><\/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\">Ak\u00e9 s\u00fa rizikov\u00e9 skupiny pre vznik tenisov\u00e9ho a golfov\u00e9ho lak\u0165a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tenisti, hr\u00e1\u010di stoln\u00e9ho tenisu, bedmintonu a squashu<\/li>\n\n\n\n<li>lukostrelci, golfisti, o\u0161tep\u00e1ri, hr\u00e1\u010di kriketu<\/li>\n\n\n\n<li>\u013eudia pracuj\u00faci na po\u010d\u00edta\u010di<\/li>\n\n\n\n<li>vzpiera\u010di, powerlifteri a \u010fal\u0161\u00ed silov\u00ed \u0161portovci<\/li>\n\n\n\n<li>hudobn\u00edci<\/li>\n\n\n\n<li>remeseln\u00edci (in\u0161talat\u00e9ri, stol\u00e1ri, automechanici)<\/li>\n\n\n\n<li>m\u00e4siari, kuch\u00e1ri a pek\u00e1ri<span style=\"color: #ff6600\"> [8]<\/span><\/li>\n<\/ul>\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=\"32659,50911,50953,50959,62239,73135\" ><\/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=\"Liecba_tenisoveho_a_golfoveho_lakta\"><\/span>Lie\u010dba tenisov\u00e9ho a golfov\u00e9ho lak\u0165a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e sa u\u017e nieko\u013eko dn\u00ed stret\u00e1vame s boles\u0165ou v lakti, ktor\u00e1 sa pri pohybe zhor\u0161uje, je mo\u017en\u00e9, \u017ee ide o tenisov\u00fd \u010di golfov\u00fd lake\u0165. V takejto situ\u00e1cii je na mieste vyh\u013eada\u0165 lek\u00e1ra (ortop\u00e9da). Ten n\u00e1m urob\u00ed diagnostiku, zist\u00ed rozsah postihnutia a navrhne <strong>terapeutick\u00fd pl\u00e1n na mieru.<\/strong> Be\u017enou s\u00fa\u010das\u0165ou je u\u017e\u00edvanie protiz\u00e1palov\u00fdch liekov, ultrazvukov\u00e1 \u010di laserov\u00e1 terapia, rehabilita\u010dn\u00e9 cvi\u010denia pod doh\u013eadom fyzioterapeuta a \u010fal\u0161ie ortopedick\u00e9 met\u00f3dy. Iba v pr\u00edpade nefunk\u010dnosti t\u00fdchto met\u00f3d sa zva\u017euje oper\u00e1cia. <span style=\"color: #ff6600\">[6, 9\u201310]<\/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\">Ako dlho sa tenisov\u00fd a golfov\u00fd lake\u0165 lie\u010di?<\/h3>\n\n\n\n<p>Doba lie\u010dby m\u00f4\u017ee by\u0165 u ka\u017ed\u00e9ho z n\u00e1s trochu in\u00e1. V\u017edy sa odv\u00edja od typu a miery po\u0161kodenia pohybov\u00e9ho apar\u00e1tu. <strong>Vo v\u00e4\u010d\u0161ine pr\u00edpadov ale zaberie 6 mesiacov a\u017e 2 roky.<\/strong> Niektor\u00fdm \u013eu\u010fom sa tenisov\u00fd aj golfov\u00fd lake\u0165 v priebehu \u017eivota vracia. Z toho d\u00f4vodu s\u00fa d\u00f4le\u017eit\u00e9 prevent\u00edvne opatrenia, ktor\u00e9 tomu pom\u00e1haj\u00fa zabr\u00e1ni\u0165. <span style=\"color: #ff6600\">[4]<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Pomaha_klbova_vyziva_na_tenisovy_a_golfovy_laket\"><\/span>Pom\u00e1ha k\u013abov\u00e1 v\u00fd\u017eiva na tenisov\u00fd a golfov\u00fd lake\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pom\u00e1ha k\u013abov\u00e1 v\u00fd\u017eiva na tenisov\u00fd lake\u0165? | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/2hKgrKXVq_Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_predchadzat_vzniku_tenisoveho_a_golfoveho_lakta\"><\/span>Ako predch\u00e1dza\u0165 vzniku tenisov\u00e9ho a golfov\u00e9ho lak\u0165a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za rozvoj t\u00fdchto ochoren\u00ed naj\u010dastej\u0161ie m\u00f4\u017ee <strong>ur\u010dit\u00e1 oblas\u0165 n\u00e1\u0161ho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong> Typicky sa to t\u00fdka zamestnania, \u0161portov\u00fdch aktiv\u00edt alebo dom\u00e1cich pr\u00e1c, ktor\u00e9 sme si uviedli vy\u0161\u0161ie. V r\u00e1mci rizikov\u00fdch skup\u00edn sa potom prevent\u00edvne opatrenia st\u00e1vaj\u00fa nutnos\u0165ou. Plat\u00ed to ale aj pre ka\u017ed\u00e9ho z n\u00e1s, kto sa sna\u017e\u00ed komplexne podporova\u0165 svoje zdravie.<\/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. Precvi\u010dujte z\u00e1p\u00e4stie a svaly predlaktia<\/h3>\n\n\n\n<p>Po\u010das \u010dinnost\u00ed, ktor\u00e9 s\u00fa pohybovo stereotypn\u00e9 (p\u00edsanie na po\u010d\u00edta\u010di, um\u00fdvanie okien, ma\u013eovanie), <strong>pravidelne precvi\u010dujeme z\u00e1p\u00e4stie.<\/strong> Nasleduj\u00face cviky s\u00fa vhodn\u00e9 aj v priebehu d\u0148a alebo pred tr\u00e9ningom. Pom\u00f4\u017eu n\u00e1m zlep\u0161i\u0165 flexibilitu (pohyblivos\u0165) svalov, \u00faponov a v\u00e4zov v ruke, \u010do potom zni\u017euje riziko jej zranenia.<span style=\"color: #ff6600\"> [11]<\/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\">Cviky na precvi\u010denie a pretiahnutie z\u00e1p\u00e4stia<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Kr\u00fa\u017eenie z\u00e1p\u00e4stia<\/h4>\n\n\n\n<p>V sede alebo v stoji predpa\u017ete a za\u010dnite robi\u0165 kr\u00fa\u017eky z\u00e1p\u00e4st\u00edm. Najprv kr\u00fa\u017ete na jednu stranu, potom na druh\u00fa. Sna\u017ete sa o maxim\u00e1lny rozsah pohybu. Urobte aspo\u0148 10 kr\u00fa\u017ekov na ka\u017ed\u00fa stranu v 3 s\u00e9ri\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Pretiahnutie z\u00e1p\u00e4stia v k\u013eaku<\/h4>\n\n\n\n<p>Cho\u010fte do k\u013eaku tak, aby ste boli na v\u0161etk\u00fdch \u0161tyroch, dlane s\u00fa polo\u017een\u00e9 na podlo\u017eke, prsty smeruj\u00fa do str\u00e1n od seba. Prisu\u0148te dlane na podlo\u017eke k sebe tak, aby sa vn\u00fatorn\u00e9 strany z\u00e1p\u00e4stia dot\u00fdkali. Mali by ste ich ma\u0165 umiestnen\u00e9 pribli\u017ene pod hrudn\u00edkom. Ruky zost\u00e1vaj\u00fa prepnut\u00e9. Potom sa trupom za\u010dnite nakl\u00e1\u0148a\u0165 smerom dopredu, do boku a dozadu v smere hodinov\u00fdch ru\u010di\u010diek, pri\u010dom by ste mali c\u00edti\u0165 pretiahnutie v z\u00e1p\u00e4st\u00ed a predlakt\u00ed. \u010c\u00edm viac sa naklon\u00edte, t\u00fdm by malo by\u0165 pretiahnutie intenz\u00edvnej\u0161ie. Po 5 opakovaniach zme\u0148te smer. Vykonajte tak 3 s\u00e9rie na ka\u017ed\u00fa stranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Pretiahnutie z\u00e1p\u00e4stia v k\u013eaku s dla\u0148ami nahor<\/h4>\n\n\n\n<p>Zosta\u0148te v k\u013eaku na v\u0161etk\u00fdch \u0161tyroch. Dlane oto\u010dte nahor s t\u00fdm, \u017ee prsty tentoraz smeruj\u00fa ku kolen\u00e1m. Lakte nechajte natiahnut\u00e9 a sna\u017ete sa udr\u017ea\u0165 chrb\u00e1t ruky na podlo\u017eke. U\u017e v tejto poz\u00edcii m\u00f4\u017eete c\u00edti\u0165 pretiahnutie. To op\u00e4\u0165 zv\u00fd\u0161ite pohybom vzad, kedy budete pomaly dosed\u00e1va\u0165 na p\u00e4ty. V krajnej polohe zase vydr\u017ete 20 \u2013 30 sek\u00fand. N\u00e1sledne sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a e\u0161te 2-kr\u00e1t tento cvik zopakujte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Pretiahnutie z\u00e1p\u00e4stia v sede<\/h4>\n\n\n\n<p>Posa\u010fte sa na stoli\u010dku \u010di <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">podlo\u017eku<\/span> <\/a>a predpa\u017ete jednu ruku. Preto\u010dte ju tak, aby vn\u00fatorn\u00e1 strana lak\u0165a smerovala nahor, dla\u0148 od v\u00e1s a prsty dole. Potom pomocou druhej ruky z\u013eahka zatla\u010dte na prsty v smere k telu (ku chrbtu ruky). Dosiahnete tak intenz\u00edvnej\u0161ie pretiahnutie. Takto vydr\u017ete aspo\u0148 20 \u2013 30 sek\u00fand a potom ruku uvo\u013enite. Cvik opakujte 3-kr\u00e1t na obe ruky. N\u00e1sledne m\u00f4\u017eete z\u00e1p\u00e4stie ohn\u00fa\u0165 na druh\u00fa stranu (prsty smeruj\u00fa nahor) s rovnakou v\u00fddr\u017eou a po\u010dtom opakovan\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1354207712-1124x749.jpg\" alt=\"Cviky na pretiahnutie z\u00e1p\u00e4stia\" class=\"wp-image-376969\" style=\"width:843px;height:562px\" title=\"Cviky na pretiahnutie z\u00e1p\u00e4stia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1354207712-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1354207712-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1354207712-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1354207712-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Posil\u0148ujte svaly predlaktia<\/h3>\n\n\n\n<p>Cviky na predlaktie n\u00e1m pom\u00f4\u017eu spevni\u0165 a posilni\u0165 svaly ruky, ktor\u00e9 bud\u00fa vo v\u00fdsledku <strong>odolnej\u0161ie a \u013eah\u0161ie zvl\u00e1dnu aj v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e.<\/strong> \u010eal\u0161\u00edm benefitom t\u00fdchto cvikov je silnej\u0161\u00ed \u00fachop, ktor\u00fd ocen\u00edme aj pri be\u017enom posil\u0148ovan\u00ed (zhyby, m\u0155tve \u0165ahy). Pred tr\u00e9ningom v\u017edy zarad\u00edme dynamick\u00fd stre\u010ding z\u00e1p\u00e4stia a predlaktia. Nasleduj\u00face cviky zara\u010fujeme 2 \u2013 3-kr\u00e1t t\u00fd\u017edenne ako doplnok silov\u00e9ho tr\u00e9ningu cel\u00e9ho tela, ktor\u00fd je taktie\u017e s\u00fa\u010das\u0165ou prevencie. <span style=\"color: #ff6600\">[12 \u2013 13]<\/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\">Cviky na posilnenie z\u00e1p\u00e4stia a predlaktia<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Zdvihy na predlakt\u00ed s jednoru\u010dkou<\/h4>\n\n\n\n<p>V sede na <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">posil\u0148ovacej lavici<\/span><\/a> uchopte <a href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">\u013eahk\u00e9 jednoru\u010dky<\/span><\/a>. Chrbty r\u00fak polo\u017ete na spodn\u00fa \u010das\u0165 stehien (dlane smeruj\u00fa nahor) a pohybom v z\u00e1p\u00e4st\u00ed zdv\u00edhajte \u010dinky smerom k sebe. Potom m\u00f4\u017eete oto\u010di\u0165 ruky (dlane smeruj\u00fa dole) a z\u00e1p\u00e4stie zase oh\u00fdbajte k sebe. Na ka\u017ed\u00fa ruku vykonajte 8 \u2013 12 opakovan\u00ed v 3 s\u00e9ri\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Vis na hrazde<\/h4>\n\n\n\n<p>Zaveste sa na <a href=\"https:\/\/gymbeam.sk\/multifunkcna-zavesna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">hrazdu<\/span> <\/a>nadhmatom, uvo\u013enite zvy\u0161ok tela a v tejto poz\u00edcii vydr\u017ete 20 \u2013 60 sek\u00fand. Potom vis zopakujte e\u0161te dvakr\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Ch\u00f4dza so z\u00e1\u0165a\u017eou (Farmers Carry)<\/h4>\n\n\n\n<p>Oboma rukami uchopte <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">jednoru\u010dky<\/span> <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600\">kettlebelly<\/span> <\/a>(ide\u00e1lne \u0165a\u017e\u0161ie, ne\u017e be\u017ene pou\u017e\u00edvate). Spevnite stred tela, ramen\u00e1 dr\u017ete stiahnut\u00e9 od u\u0161\u00ed a urobte nieko\u013eko krokov vpred. Potom sa vr\u00e1\u0165te a s ch\u00f4dzou pokra\u010dujte a\u017e do tej doby, kedy budete schopn\u00ed udr\u017ea\u0165 z\u00e1\u0165a\u017e aj chrb\u00e1t v prirodzenom zakriven\u00ed a spevnen\u00fd stred tela. N\u00e1sledne z\u00e1va\u017eie odlo\u017ete, zara\u010fte pauzu (30 \u2013 60 sek\u00fand) a cvik zopakujte e\u0161te 2-kr\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Stl\u00e1\u010danie posil\u0148ovacieho kolieska<\/h4>\n\n\n\n<p>Pravideln\u00fdmi stla\u010deniami <a href=\"https:\/\/gymbeam.sk\/posilnovacie-koliesko-grip-ring-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">posil\u0148ovacieho kolieska<\/span><\/a> budete posil\u0148ova\u0165 svaly prstov, dlane, z\u00e1p\u00e4stia aj predlaktia. M\u00f4\u017eete si ho vzia\u0165 aj do pr\u00e1ce a cvi\u010di\u0165 s n\u00edm v priebehu d\u0148a. Skvelo posl\u00fa\u017ei aj ako antistresov\u00e1 pom\u00f4cka.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1361121352-1124x749.jpg\" alt=\"Ako posil\u0148ova\u0165 z\u00e1p\u00e4stie a predlaktia?\" class=\"wp-image-376984\" style=\"width:843px;height:562px\" title=\"Ako posil\u0148ova\u0165 z\u00e1p\u00e4stie a predlaktia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1361121352-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1361121352-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1361121352-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1361121352-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Opatrenia v zamestnan\u00ed a vo\u013enom \u010dase<\/h3>\n\n\n\n<p>V pr\u00edpade, \u017ee n\u00e1m probl\u00e9my sp\u00f4sobuje pohyb, ktor\u00fd vykon\u00e1vame v r\u00e1mci zamestnania, m\u00f4\u017eeme so zamestn\u00e1vate\u013eom prebra\u0165 mo\u017enosti v zmene pracovnej n\u00e1plne. Ak to ale charakter n\u00e1\u0161ho povolania neumo\u017e\u0148uje, sk\u00fasime aspo\u0148 <strong>zara\u010fova\u0165 kr\u00e1tke pauzy na pretiahnutie z\u00e1p\u00e4stia a predlaktia.<\/strong> Posil\u0148ovanie cel\u00e9ho tela n\u00e1m potom pom\u00f4\u017ee kompenzova\u0165 jednostrann\u00fa z\u00e1\u0165a\u017e. Pri pr\u00e1ci na po\u010d\u00edta\u010di m\u00f4\u017eeme navy\u0161e vysk\u00fa\u0161a\u0165 ergonomick\u00fa kl\u00e1vesnicu a my\u0161, ktor\u00e9 udr\u017euj\u00fa na\u0161e z\u00e1p\u00e4stie a predlaktia v prirodzenej\u0161ej polohe. <span style=\"color: #ff6600\">[7, 14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnak\u00e9 pravidl\u00e1 platia aj pre dom\u00e1ce pr\u00e1ce. V pr\u00edpade, \u017ee n\u00e1s \u010dak\u00e1 ma\u013eovanie cel\u00e9ho bytu, kosenie dreva alebo celodenn\u00e9 pr\u00e1ce na z\u00e1hrade, mali by sme tie\u017e zara\u010fova\u0165 pauzy na pretiahnutie alebo si n\u00e1js\u0165 par\u0165\u00e1ka, s ktor\u00fdm sa budeme strieda\u0165. Po\u010das t\u00fdchto \u010dinnost\u00ed sa tie\u017e sna\u017e\u00edme meni\u0165 polohu tela. <span style=\"color: #ff6600\">[7, 14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak tr\u00e1vime vo\u013en\u00fd \u010das akt\u00edvne, mali by sme da\u0165 <strong>pozor na jednostrann\u00e9 pre\u0165a\u017eenie hornej kon\u010datiny.<\/strong> To plat\u00ed dvojn\u00e1sobne pre \u013eud\u00ed, ktor\u00ed pr\u00e1ve za\u010dali hra\u0165 tenis, squash, bedminton alebo napr\u00edklad golf. <strong>Pred tr\u00e9ningom sa v\u017edy zahrejeme a pretiahneme.<\/strong> D\u00e1vame ve\u013ek\u00fd d\u00f4raz na spr\u00e1vnu techniku a dobu str\u00e1ven\u00fa nov\u00fdm \u0161portom zvy\u0161ujeme postupne.<\/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=\"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>S boles\u0165ou v oblasti lak\u0165a sa v priebehu \u017eivota m\u00f4\u017ee stretn\u00fa\u0165 ka\u017ed\u00fd z n\u00e1s. Pod\u013ea toho, \u010di n\u00e1s bol\u00ed viac vonkaj\u0161ia alebo vn\u00fatorn\u00e1 strana lak\u0165a m\u00f4\u017eeme spozna\u0165, \u010di ide o tenisov\u00fd alebo golfov\u00fd lake\u0165. Pr\u00ed\u010din vzniku t\u00fdchto por\u00fach pohybov\u00e9ho apar\u00e1tu existuje nieko\u013eko. Ich spolo\u010dn\u00fdm rysom je v\u0161ak jednostrann\u00e1 z\u00e1\u0165a\u017e. T\u00fa najlep\u0161ie vykompenzujeme pravideln\u00fdm pre\u0165ahovan\u00edm a posil\u0148ovan\u00edm z\u00e1p\u00e4stia a predlaktia. V r\u00e1mci prevent\u00edvnych opatren\u00ed, ktor\u00e9 n\u00e1s m\u00f4\u017eu ochr\u00e1ni\u0165 pred vznikom tenisov\u00e9ho a golfov\u00e9ho lak\u0165a, funguje aj komplexn\u00e9 silov\u00e9 cvi\u010denie, rozumne nastaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n alebo kr\u00e1tka pauza pri pr\u00e1ci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto sa venuje pohybovo jednostrann\u00fdm aktivit\u00e1m alebo sa \u010dasto s\u0165a\u017euje na boles\u0165 v lakti? Zdie\u013eajte s n\u00edm \u010dl\u00e1nok a pom\u00f4\u017ete mu predch\u00e1dza\u0165 t\u00fdmto probl\u00e9mom.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\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>Tenisov\u00fd a golfov\u00fd lake\u0165 s\u00fa ochorenia, s ktor\u00fdmi sa be\u017ene stret\u00e1vaj\u00fa \u0161portovci, ale aj menej akt\u00edvni jedinci. \u010co ich naj\u010dastej\u0161ie sp\u00f4sobuje a ak\u00e9 s\u00fa medzi nimi rozdiely? To a ove\u013ea viac prezrad\u00ed n\u00e1\u0161 \u010dl\u00e1nok.<\/p>\n","protected":false},"author":129,"featured_media":376902,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_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-377326","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>Tenisov\u00fd a golfov\u00fd lake\u0165: \u010co ich sp\u00f4sobuje a ako sa ich zbavi\u0165? 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