{"id":379813,"date":"2022-06-27T13:04:15","date_gmt":"2022-06-27T11:04:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379813"},"modified":"2024-04-25T12:48:20","modified_gmt":"2024-04-25T10:48:20","slug":"teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/","title":{"rendered":"Teniski i golferski lakat &#8211; \u0161to ih uzrokuje i kako ih se rije\u0161iti?"},"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\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/#Sto_je_teniski_lakat\" title=\"\u0160to je teniski lakat?\">\u0160to je teniski lakat?<\/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\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/#Sto_je_golferski_lakat\" title=\"\u0160to je golferski lakat?\">\u0160to je golferski lakat?<\/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\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/#Koja_je_razlika_izmedu_teniskog_lakta_i_golferskog_lakta\" title=\"Koja je razlika izme\u0111u teniskog lakta i golferskog lakta?\">Koja je razlika izme\u0111u teniskog lakta i golferskog lakta?<\/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\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/#Koji_su_najcesci_uzroci_teniskog_i_golferskog_lakta\" title=\"Koji su naj\u010de\u0161\u0107i uzroci teniskog i golferskog lakta?\">Koji su naj\u010de\u0161\u0107i uzroci teniskog i golferskog lakta?<\/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\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/#Lijecenje_teniskog_i_golferskog_lakta\" title=\"Lije\u010denje teniskog i golferskog lakta\">Lije\u010denje teniskog i golferskog lakta<\/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\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/#Kako_sprijeciti_teniski_i_golferski_lakat\" title=\"Kako sprije\u010diti teniski i golferski lakat?\">Kako sprije\u010diti teniski i golferski lakat?<\/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\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li ikada osje\u0107ali bol u laktu? Mo\u017eda niste pomislili da bi to mogao biti teniski ili golferski lakat, pogotovo ako niste strastveni sporta\u0161. <strong>Ovi mi\u0161i\u0107no-ko\u0161tani poreme\u0107aji ne poga\u0111aju samo aktivne pojedince, ve\u0107 i populaciju koja se ne bavi sportom.<\/strong> Uzrokuju ih jednostrani stresovi koji se javljaju na poslu, u sportu, pa \u010dak i u svakodnevnim ku\u0107anskim aktivnostima. U dana\u0161njem \u010dlanku saznat \u0107ete \u0161to je zaslu\u017eno za razvoj teniskog ili golferskog lakta i kako ga najbolje sprije\u010diti.<\/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=\"Sto_je_teniski_lakat\"><\/span>\u0160to je teniski lakat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svatko od nas pod pojmom teniski lakat zami\u0161lja ne\u0161to druga\u010dije. Primjerice, kad sam bio klinac, povezivao sam to s laktom nate\u010denim u obliku teniske loptice. Ali stvarnost je malo druga\u010dija i manje zabavna. To je stanje koje se tehni\u010dki naziva<strong> lateralni epikondilitis. Uzrokuje invalidnost i upalne promjene na tetivama podlaktice <\/strong>koje pri\u010dvr\u0161\u0107uju mi\u0161i\u0107e za kosti. Posebno je zahva\u0107en lakat, gdje se mi\u0161i\u0107i i tetive pri\u010dvr\u0161\u0107uju za<strong> vanjski dio humerusa.<\/strong> <span style=\"color: #ff6600\">[1-2]<\/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\">Koji su simptomi teniskog lakta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bol, uglavnom se osje\u0107a na vanjskoj strani lakta.<\/li>\n\n\n\n<li>Oteklina se tako\u0111er mo\u017ee primijetiti na ovom podru\u010dju.<\/li>\n\n\n\n<li>Mo\u017eda imate oslabljen stisak.<\/li>\n\n\n\n<li>Intenzitet boli obi\u010dno se pove\u0107ava s naporom.<\/li>\n\n\n\n<li>Naj\u010de\u0161\u0107e je uzrokovana istezanjem, podizanjem ili savijanjem gornjeg ekstremiteta.<\/li>\n\n\n\n<li>Bol se tako\u0111er mo\u017ee osjetiti prilikom hvatanja i podizanja predmeta.<\/li>\n\n\n\n<li>Tako\u0111er se doga\u0111a tijekom rotacije podlaktice, \u0161to netko obi\u010dno radi, naprimjer, kada otvara staklenku ili bocu pi\u0107a. <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=\"Kako prepoznati teniski lakat?\" class=\"wp-image-376922\" style=\"width:843px;height:563px\" title=\"Kako prepoznati teniski lakat?\" 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=\"Sto_je_golferski_lakat\"><\/span>\u0160to je golferski lakat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Golferski lakat se ponekad naziva i lakat baca\u010da koplja, a u medicinskom rje\u010dniku na\u0107i \u0107ete ga pod pojmom <strong>medijalni epikondilitis.<\/strong> To je upalno stanje tetiva gornjeg ekstremiteta koje se manifestira kao bol u laktu i podlaktici. Naj\u010de\u0161\u0107e nastaje zbog opetovanog kori\u0161tenja zape\u0161\u0107a i podlaktice za <strong>savijanje, hvatanje ili uvijanje stvari<\/strong>. Stoga se lako mo\u017ee zamijeniti s teniskim laktom. U slu\u010daju golferskog lakta, me\u0111utim, upalni proces nastaje na mjestu pri\u010dvr\u0161\u0107enja, gdje se mi\u0161i\u0107i i tetive pri\u010dvr\u0161\u0107uju za <strong>sredi\u0161nji dio humerusa<\/strong>. Golferov lakat se rje\u0111e susre\u0107e od teniskog. <span style=\"color: #ff6600\">[4-5]<\/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\">Koji su simptomi golferskog lakta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bol se javlja prete\u017eno na <strong>unutarnjoj strani lakta.<\/strong><\/li>\n\n\n\n<li>Ponekad na tim podru\u010djima mo\u017eete primijetiti oticanje.<\/li>\n\n\n\n<li>Mo\u017eda imate smanjenu osjetljivost i trnce u prstima.<\/li>\n\n\n\n<li>\u010cesta je i slabost i uko\u010denost cijelog zahva\u0107enog ekstremiteta.<\/li>\n\n\n\n<li>Ja\u010da bol se mo\u017ee osjetiti pri istezanju i podizanju zahva\u0107enog ekstremiteta.<\/li>\n\n\n\n<li>Intenzitet boli obi\u010dno se tako\u0111er pove\u0107ava prilikom hvatanja i podizanja predmeta.<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=\"Kako prepoznati golferski lakat?\" class=\"wp-image-376937\" style=\"width:843px;height:562px\" title=\"Kako prepoznati golferski lakat?\" 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=\"Koja_je_razlika_izmedu_teniskog_lakta_i_golferskog_lakta\"><\/span>Koja je razlika izme\u0111u teniskog lakta i golferskog lakta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bol u predjelu lakta je simptom specifi\u010dan za oba ova stanja. Ako je u pitanju teniski lakat ili golferski lakat, onda ih je najlak\u0161e razlikovati prema tome koja strana ruke vi\u0161e boli. Kao \u0161to smo ve\u0107 napomenuli,<strong> u slu\u010daju teniskog lakta bol se mo\u017ee ja\u010de osjetiti na vanjskoj strani lakta, dok je golferski lakat uglavnom s unutarnje strane lakta.<\/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>Razlika je i u podru\u010dju o\u0161te\u0107enja mi\u0161i\u0107a, \u0161to se onda o\u010dituje u njihovoj poreme\u0107enoj funkciji.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kod teniskog lakta,<\/strong> naj\u010de\u0161\u0107e zahva\u0107eni mi\u0161i\u0107i su oni kojima savijate zglob prema gore prema stra\u017enjoj strani \u0161ake (dorzifleksija) i ispru\u017eite prste. Ovi mi\u0161i\u0107i su prvenstveno uklju\u010deni u tenis tijekom bekhend udarca.<\/li>\n\n\n\n<li><strong>Kod golferskog lakta,<\/strong> negativno se odra\u017eava na funkciju mi\u0161i\u0107a odgovornih za savijanje ru\u010dnog zgloba prema dlanu (plantarna fleksija) i skupljanje \u0161ake. Ovi mi\u0161i\u0107i tako\u0111er su uklju\u010deni u udarac iz forhenda koji koriste golferi, ali i tenisa\u010di.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate pote\u0161ko\u0107a s bilo kojim od ovih pokreta, lak\u0161e \u0107ete prepoznati koja od ovih mi\u0161i\u0107no-ko\u0161tanih stanja mogu utjecati na vas. Me\u0111utim,<strong> pouzdanu dijagnozu najbolje \u0107e postaviti lije\u010dnik (ortopedski kirurg) ili iskusni fizioterapeut.<\/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=\"Na kojem podru\u010dju se osje\u0107a bol kod teniskog ili golferskog lakta?\" class=\"wp-image-376954\" style=\"width:843px;height:441px\" title=\"Na kojem podru\u010dju se osje\u0107a bol kod teniskog ili golferskog lakta?\" 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=\"Koji_su_najcesci_uzroci_teniskog_i_golferskog_lakta\"><\/span>Koji su naj\u010de\u0161\u0107i uzroci teniskog i golferskog lakta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno znate da navo\u0111enje ovih sportova jedan za drugim nije ba\u0161 slu\u010dajno. Upravo su tenis ili golf povezani s jednostranim optere\u0107enjem koje je tipi\u010dno za razvoj ovog stanja. Ali od golfa se lako mo\u017ee dobiti teniski lakat i obrnuto. <strong>Za oba stanja, ponavljaju\u0107i i jednostrani pokreti dovode do preoptere\u0107enja mi\u0161i\u0107a, tetiva i ligamenata u gornjem ekstremitetu.<\/strong> To po\u010dinje uzimati danak u vidu bolnih simptoma koji se kod nekoga mogu pojaviti nakon prvog tjedna novog treninga, a kod drugog nakon nekoliko mjeseci bavljenja sportom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tim se problemima ne susre\u0107u samo tenisa\u010di i golferi. \u010cak je zabilje\u017eeno da je u samo 5 % ljudi uzrok teniskog lakta bilo igranje tenisa. Kod profesionalnih sporta\u0161a ovo stanje se javlja jo\u0161 rje\u0111e nego kod amatera. U pravilu imaju sveobuhvatan plan treninga koji im poma\u017ee sprije\u010diti posljedice jednostranog stresa. <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 tim se problemom \u010de\u0161\u0107e susre\u0107u rekreativci koji se obi\u010dno ne fokusiraju toliko na kompenzacijske vje\u017ebe.<\/strong> S dijagnozom teniskog ili golferskog lakta mogli bi se susresti \u010dak i ljudi koji se nikada u \u017eivotu nisu bavili tim sportovima. Dovoljno je baviti se poslovima s jednostranim kretanjem ili aktivnostima kod kojih uvijek iznova radite isti pokret rukama. Stoga \u010dak i ku\u0107anski poslovi kao \u0161to su kuhanje, \u010di\u0161\u0107enje, vrtlarstvo, farbanje ili cijepanje drva predstavljaju ve\u0107i rizik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ozljede mi\u0161i\u0107a \u010de\u0161\u0107e se javljaju tijekom sportskih aktivnosti. U slu\u010daju da vas zanima prva pomo\u0107 za nategnuti ili rastrgani mi\u0161i\u0107, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to u\u010diniti s istegnutim ili potrganim mi\u0161i\u0107em i kako ih razlikovati?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su rizi\u010dne skupine za razvoj teniskog i golferskog lakta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tenisa\u010di, igra\u010di stolnog tenisa, badmintona i squasha<\/li>\n\n\n\n<li>strijelci, golferi, baca\u010di koplja, igra\u010di kriketa<\/li>\n\n\n\n<li>ljudi koji rade na ra\u010dunalima<\/li>\n\n\n\n<li>diza\u010di utega, powerlifteri i drugi sporta\u0161i snage<\/li>\n\n\n\n<li>glazbenici<\/li>\n\n\n\n<li>zanatlije (vodoinstalateri, stolari, automehani\u010dari)<\/li>\n\n\n\n<li>mesari, kuhari i pekari. <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=\"Lijecenje_teniskog_i_golferskog_lakta\"><\/span>Lije\u010denje teniskog i golferskog lakta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ve\u0107 nekoliko dana osje\u0107ate bol u laktu i pogor\u0161ava se kada se kre\u0107ete, mogu\u0107e je da se radi o teniskom ili golferskom laktu. U takvoj situaciji preporu\u010dljivo je posjetiti lije\u010dnika (ortopedskog kirurga). Zatim \u0107e on postaviti dijagnozu, utvrditi opseg o\u0161te\u0107enja i predlo\u017eiti <strong>prilago\u0111eni plan lije\u010denja.<\/strong> Uobi\u010dajene komponente uklju\u010duju primjenu protuupalnih lijekova, ultrazvu\u010dnu ili lasersku terapiju, rehabilitacijske vje\u017ebe pod nadzorom fizioterapeuta i druge ortopedske metode. Jedino ako ove metode ne djeluju, tada treba razmotriti operaciju. <span style=\"color: #ff6600\">[6, 9-10]<\/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\">Koliko dugo treba da zacijeli teniski i golferski lakat?<\/h3>\n\n\n\n<p>Vrijeme lije\u010denja mo\u017ee biti malo druga\u010dije za svaku osobu. Uvijek ovisi o vrsti i stupnju mi\u0161i\u0107no-ko\u0161tanog o\u0161te\u0107enja. <strong>U ve\u0107ini slu\u010dajeva, me\u0111utim, potrebno je od 6 mjeseci do 2 godine.<\/strong> Nekim ljudima se tijekom \u017eivota vrate i teniski i golferski lakat. Zbog toga su va\u017ene preventivne mjere. <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\"><span class=\"ez-toc-section\" id=\"Kako_sprijeciti_teniski_i_golferski_lakat\"><\/span>Kako sprije\u010diti teniski i golferski lakat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razvoj ovih stanja naj\u010de\u0161\u0107e je posljedica <strong>odre\u0111enog dijela \u017eivotnog stila.<\/strong> Obi\u010dno se to odnosi na zaposlenje, sportske aktivnosti ili ku\u0107anske poslove, koje smo gore naveli. Za rizi\u010dne skupine preventivne mjere postaju nu\u017enost. Me\u0111utim, to vrijedi i za sve ljude koji se trude pru\u017eati podr\u0161ku svojem zdravlju na uravnote\u017een na\u010din.<\/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. Oja\u010dajte mi\u0161i\u0107e zape\u0161\u0107a i podlaktice<\/h3>\n\n\n\n<p>Tijekom svakodnevnih aktivnosti poput tipkanja na ra\u010dunalu, pranja prozora, farbanja &#8211; <strong>redovito vje\u017ebate svoja zape\u0161\u0107a.<\/strong> Sljede\u0107e vje\u017ebe su tako\u0111er prikladne tijekom dana ili prije treninga. Poma\u017eu pobolj\u0161ati fleksibilnost (pokretljivost) mi\u0161i\u0107a, tetiva i ligamenata u \u0161aci, \u0161to zauzvrat smanjuje rizik od ozljeda. <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\">Vje\u017ebe za vje\u017ebanje i istezanje zape\u0161\u0107a<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Kru\u017eenje zape\u0161\u0107ima<\/h4>\n\n\n\n<p>U sjede\u0107em ili stoje\u0107em polo\u017eaju, gledajte prema naprijed i po\u010dnite praviti krugove zape\u0161\u0107ima. Prvo jednu stranu, pa drugu. Te\u017eite maksimalnom rasponu pokreta. Napravite najmanje 10 krugova sa svake strane u 3 serije.<\/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. Istezanje zgloba u kle\u010de\u0107em polo\u017eaju<\/h4>\n\n\n\n<p>Kleknite na koljena tako da budete na sve \u010detiri s dlanovima na podlozi, prstima usmjerenim od tijela. Spojite dlanove na podlozi tako da vam se unutarnje strane zape\u0161\u0107a dodiruju. Trebali bi biti smje\u0161teni otprilike ispod va\u0161ih prsa. Ruke ostaju ispru\u017eene. Zatim se torzom nagnite prema naprijed, u stranu i unatrag u smjeru kazaljke na satu i trebali biste osjetiti istezanje u zape\u0161\u0107ima i podlakticama. \u0160to se vi\u0161e naginjete, to bi istezanje trebalo biti intenzivnije. Promijenite smjer nakon 5 ponavljanja. U\u010dinite to za 3 serije sa svake strane.<\/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. Kle\u010de\u0107a ekstenzija zape\u0161\u0107a s dlanovima prema gore<\/h4>\n\n\n\n<p>Ostanite na podu na sve \u010detiri. Okrenite dlanove prema gore s prstima koji su ovaj put usmjereni prema koljenima. Dr\u017eite laktove ispru\u017eene i poku\u0161ajte dr\u017eati nadlanicu na strunja\u010di. Ve\u0107 u ovom polo\u017eaju trebate osjetiti istezanje. Poja\u010dajte to ponovno pomicanjem unatrag, polako se spu\u0161taju\u0107i na pete. U ovom polo\u017eaju zadr\u017eite se 20 &#8211; 30 sekundi. Zatim se vratite u po\u010detni polo\u017eaj i ponovite ovu vje\u017ebu jo\u0161 2 puta.<\/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. Istezanje zape\u0161\u0107a u sjede\u0107em polo\u017eaju<\/h4>\n\n\n\n<p>Sjednite na stolicu ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podloga-za-vjezbanje-dual-yoga-mat-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlogu<\/a> i ispru\u017eite jednu ruku. Okrenite ju tako da vam unutarnja strana lakta bude okrenuta prema gore, dlan od vas i prsti prema dolje. Zatim drugom rukom lagano pritisnite prste u smjeru tijela (prema stra\u017enjoj strani \u0161ake). To \u0107e vam dati intenzivnije istezanje. Zadr\u017eite barem 20 &#8211; 30 sekundi, a zatim otpustite ruku. Ponovite vje\u017ebu 3 puta na obje ruke. Zatim mo\u017eete saviti zglob na drugu stranu (prsti usmjereni prema gore) s istim trajanjem i brojem ponavljanja.<\/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=\"Vje\u017ebe istezanja zape\u0161\u0107a\" class=\"wp-image-376969\" style=\"width:843px;height:562px\" title=\"Vje\u017ebe istezanja zape\u0161\u0107a\" 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. Oja\u010dajte mi\u0161i\u0107e podlaktice<\/h3>\n\n\n\n<p>Vje\u017ebe za podlaktice pomo\u0107i \u0107e vam da oja\u010date i tonizirate mi\u0161i\u0107e \u0161ake koji<strong> \u0107e biti otporniji i lak\u0161e podnositi te\u017ea optere\u0107enja.<\/strong> Jo\u0161 jedna prednost ovih vje\u017ebi je ja\u010di hvat, \u0161to \u0107ete cijeniti i tijekom normalnog treninga s utezima (sklekovi, mrtvo dizanje). Prije vje\u017ebanja uvijek uklju\u010dite dinami\u010dko istezanje zape\u0161\u0107a i podlaktice. Sljede\u0107e vje\u017ebe izvodite 2 &#8211; 3 puta tjedno kao dodatak treningu snage cijelog tijela kako biste sprije\u010dili ozljede. <span style=\"color: #ff6600\">[12-13]<\/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\">Vje\u017ebe za ja\u010danje zape\u0161\u0107a i podlaktica<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Pregibi za podlaktice s bu\u010dicama<\/h4>\n\n\n\n<p>Sjednite na <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bench press klupu<\/a>, uzmite <a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lagane bu\u010dice<\/a>. Postavite stra\u017enje strane ruku na donji dio bedara (dlanovi okrenuti prema gore) i pokretom zape\u0161\u0107a podignite bu\u010dice prema sebi. Zatim mo\u017eete rotirati ruke (dlanovi okrenuti prema dolje) i ponovno savijati zape\u0161\u0107a prema sebi. Izvedite 8 &#8211; 12 ponavljanja na svakoj ruci u 3 serije.<\/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. Visenje na \u0161ipci<\/h4>\n\n\n\n<p>Visite na <a href=\"https:\/\/gymbeam.hr\/visenamenska-sipka-za-zgibove-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ipci<\/a>&nbsp; s rukama iznad glave, opustite ostatak tijela i ostanite u tom polo\u017eaju 20 &#8211; 60 sekundi. Zatim ponovite jo\u0161 2 puta.<\/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. Farmerski hod<\/h4>\n\n\n\n<p>Objema rukama uhvatite <a href=\"https:\/\/gymbeam.hr\/sesterokutna-bucica-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dice<\/a> ili <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girje<\/a> (idealno bi bilo da su te\u017ee od onih koje ina\u010de koristite). U\u010dvrstite core, dr\u017eite ramena odmaknuta od u\u0161iju i napravite nekoliko koraka naprijed. Zatim se vratite i nastavite hodati dok ne budete u stanju zadr\u017eati te\u017einu i le\u0111a ravnima i uklju\u010dite svoj core. Zatim spustite utege, pauzirajte (30 &#8211; 60 sekundi) i ponovite vje\u017ebu jo\u0161 2 puta.<\/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. Stiskanje prstena za vje\u017ebanje hvata<\/h4>\n\n\n\n<p>Redovitim stiskanjem <a href=\"https:\/\/gymbeam.hr\/prsten-za-vjezbanje-grip-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prstena za vje\u017ebanje hvata<\/a> oja\u010dat \u0107ete mi\u0161i\u0107e prstiju, dlana, zape\u0161\u0107a i podlaktice. Mo\u017eete ga \u010dak ponijeti na posao i vje\u017ebati s njime tijekom dana. Izvrstan je i kao sredstvo za uklanjanje stresa.<\/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=\"Kako oja\u010dati zape\u0161\u0107a i podlaktice?\" class=\"wp-image-376984\" style=\"width:843px;height:562px\" title=\"Kako oja\u010dati zape\u0161\u0107a i podlaktice?\" 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. Mjere koje treba poduzeti na poslu i tijekom slobodnog vremena<\/h3>\n\n\n\n<p>Ako vam pokreti koje radite na poslu stvaraju probleme, o mogu\u0107nostima promjene radnih obveza mo\u017eete razgovarati sa svojim poslodavcem. Me\u0111utim, ako vam priroda posla to ne dopu\u0161ta, mo\u017eete barem poku\u0161ati <strong>uklju\u010diti kratke pauze kako biste istegnuli zape\u0161\u0107a i podlaktice.<\/strong> Ja\u010danje cijelog tijela tada \u0107e vam pomo\u0107i da nadoknadite jednostrano optere\u0107enje. Prilikom rada na ra\u010dunalu mo\u017eete isprobati i ergonomsku tipkovnicu i mi\u0161, koji dr\u017ee zape\u0161\u0107a i podlaktice u prirodnijem polo\u017eaju. <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>Ista pravila vrijede i za ku\u0107anske poslove. Ako morate farbati cijeli stan, cijepati drva ili raditi u vrtu cijeli dan, trebali biste uklju\u010diti i pauze za istezanje ili prona\u0107i prijatelja s kojim \u0107ete se izmjenjivati. Tako\u0111er biste trebali poku\u0161ati promijeniti polo\u017eaj tijela tijekom ovih aktivnosti. <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>Ako slobodno vrijeme provodite aktivno, <strong>pripazite na jednostrano preoptere\u0107enje gornjeg ekstremiteta.<\/strong> To vrijedi dvostruko za ljude koji su tek po\u010deli igrati tenis, squash, badminton ili golf. <strong>Prije treninga se uvijek zagrijte i istegnite.<\/strong> Stavite veliki naglasak na pravilnu tehniku i postupno pove\u0107avajte vrijeme provedeno bave\u0107i se novim sportom.<\/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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svatko mo\u017ee osjetiti bol u laktu tijekom svog \u017eivota. Ovisno o tome imate li vi\u0161e bolova s vanjske ili unutarnje strane lakta, mo\u017eete odrediti radi li se o teniskom ili golferskom laktu. Postoji nekoliko uzroka ovih mi\u0161i\u0107no-ko\u0161tanih poreme\u0107aja. <strong>Me\u0111utim, zajedni\u010dko im je obilje\u017eje jednostrani stres.<\/strong> To se najbolje nadokna\u0111uje redovitim istezanjem i ja\u010danjem zape\u0161\u0107a i podlaktica. Sveobuhvatan trening snage, razumno postavljen plan treninga ili kratke pauze na poslu tako\u0111er djeluju kao preventivne mjere koje vas mogu za\u0161tititi od razvoja teniskog i golferskog lakta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li nekoga u krugu prijatelja tko se bavi jednostranim fizi\u010dkim aktivnostima ili se \u010desto \u017eali na bolove u laktu? Podijelite ovaj \u010dlanak s njima i pomozite im da sprije\u010de ove probleme.<\/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>Tenis i golferski lakat stanja su s kojima se obi\u010dno susre\u0107u sporta\u0161i, kao i manje aktivni pojedinci. \u0160to ih obi\u010dno uzrokuje i koje su razlike? Ovo i jo\u0161 mnogo toga otkrit \u0107emo u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":376893,"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":[132],"tags":[7478,6452,7634,7622],"filter_section":[],"filter_attribute":[13027],"class_list":{"0":"post-379813","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":"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>Teniski i golferski lakat - \u0161to ih uzrokuje i kako ih se rije\u0161iti? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/379813","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=379813"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/379813\/revisions"}],"predecessor-version":[{"id":544482,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/379813\/revisions\/544482"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/376893"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=379813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=379813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=379813"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=379813"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=379813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}