{"id":381561,"date":"2022-07-06T09:52:03","date_gmt":"2022-07-06T07:52:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=381561"},"modified":"2024-05-27T14:23:02","modified_gmt":"2024-05-27T12:23:02","slug":"cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/","title":{"rendered":"Cotul tenismenului \u0219i al juc\u0103torului de golf: Care sunt cauzele \u0219i cum se pot trata"},"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.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/#Ce_este_cotul_tenismenului\" title=\"Ce este cotul tenismenului?\">Ce este cotul tenismenului?<\/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.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/#Ce_este_cotul_jucatorului_de_golf\" title=\"Ce este cotul juc\u0103torului de golf?\">Ce este cotul juc\u0103torului de golf?<\/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.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/#Care_este_diferenta_dintre_cotul_tenismenului_si_cotul_jucatorului_de_golf\" title=\"Care este diferen\u021ba dintre cotul tenismenului \u0219i cotul juc\u0103torului de golf?\">Care este diferen\u021ba dintre cotul tenismenului \u0219i cotul juc\u0103torului de golf?<\/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.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/#Care_sunt_cele_mai_frecvente_cauze_ale_cotului_tenismenului_si_jucatorului_de_golf\" title=\"Care sunt cele mai frecvente cauze ale cotului tenismenului \u0219i juc\u0103torului de golf?\">Care sunt cele mai frecvente cauze ale cotului tenismenului \u0219i juc\u0103torului de golf?<\/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.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/#Tratamentul_cotului_tenismenului_sau_jucatorului_de_golf\" title=\"Tratamentul cotului tenismenului sau juc\u0103torului de golf\">Tratamentul cotului tenismenului sau juc\u0103torului de golf<\/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.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/#Cum_sa_preveniti_cotul_tenismenului_sau_jucatorului_de_golf\" title=\"Cum s\u0103 preveni\u021bi cotul tenismenului sau juc\u0103torului de golf?\">Cum s\u0103 preveni\u021bi cotul tenismenului sau juc\u0103torului de golf?<\/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.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V-a durut vreodat\u0103 cotul? Poate nu v-a\u021bi g\u00e2ndit c\u0103 ar putea fi cotul tenismenului sau al juc\u0103torului de golf, \u00een special dac\u0103 nu sunte\u021bi un sportiv pasionat. <strong>Aceste tulbur\u0103ri musculo-scheletice nu afecteaz\u0103 doar persoanele active, ci \u0219i popula\u021bia non-sportiv\u0103.<\/strong> Acestea sunt provocate de stresul unilateral care apare la serviciu, \u00een sport \u0219i chiar \u00een activit\u0103\u021bile gospod\u0103re\u0219ti zilnice. \u00cen articolul de ast\u0103zi, ve\u021bi afla care sunt cauzele dezvolt\u0103rii cotului tenismenului sau al juc\u0103torului de golf \u0219i care este cel mai bun mod pentru prevenire.<\/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=\"Ce_este_cotul_tenismenului\"><\/span>Ce este cotul tenismenului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fiecare dintre noi \u00ee\u0219i imagineaz\u0103 ceva diferit \u00een ceea ce prive\u0219te termenul cotul tenismenului. De exemplu, c\u00e2nd eram copil, \u00eel asociam cu un cot umflat sub forma unei mingi de tenis. Dar realitatea este pu\u021bin diferit\u0103 \u0219i mai pu\u021bin amuzant\u0103. Este o afec\u021biune care din punct de vedere tehnic se nume\u0219te <strong>epicondilit\u0103 lateral\u0103. Provoac\u0103 dizabilitate \u0219i modific\u0103ri inflamatorii ale tendoanelor antebra\u021bului,<\/strong> care fixeaz\u0103 mu\u0219chii de oase. \u00cen special cotul este afectat, unde mu\u0219chii \u0219i tendoanele se ata\u0219eaz\u0103 de <strong>partea exterioar\u0103 a humerusului.<\/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\">Care sunt simptomele cotului tenismenului?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Durere, resim\u021bit\u0103 \u00een special \u00een partea exterioar\u0103 a cotului.<\/li>\n\n\n\n<li>Se poate observa \u0219i o umfl\u0103tur\u0103 \u00een acest loc.<\/li>\n\n\n\n<li>Pute\u021bi avea o str\u00e2nsoare slab\u0103.<\/li>\n\n\n\n<li>De obicei, intensitatea durerii cre\u0219te odat\u0103 cu efortul depus.<\/li>\n\n\n\n<li>De cele mai multe ori este provocat de \u00eentinderea, ridicarea sau \u00eendoirea membrelor superioare.<\/li>\n\n\n\n<li>Durerea poate fi resim\u021bit\u0103 \u0219i c\u00e2nd apuca\u021bi \u0219i ridica\u021bi obiecte.<\/li>\n\n\n\n<li>Apare \u0219i \u00een timpul rotirii antebra\u021bului, lucru pe care o persoan\u0103 \u00eel face, de exemplu, c\u00e2nd deschide un borcan sau o b\u0103utur\u0103. <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=\"Cum pute\u021bi recunoa\u0219te cotul tenismenului?\" class=\"wp-image-376922\" style=\"width:843px;height:563px\" title=\"Cum pute\u021bi recunoa\u0219te cotul tenismenului?\" 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=\"Ce_este_cotul_jucatorului_de_golf\"><\/span>Ce este cotul juc\u0103torului de golf?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cotul juc\u0103torului de golf este numit uneori cotul javelin\u0103, iar \u00een dic\u021bionarul medical \u00eel ve\u021bi g\u0103si sub denumirea de<strong>&nbsp;epicondilit\u0103 medial\u0103.<\/strong> Este o afec\u021biune inflamatorie a tendoanelor din extremitatea superioar\u0103 care se manifest\u0103 ca durere de cot sau antebra\u021b. Cel mai des este provocat\u0103 de folosirea repetat\u0103 a \u00eencheieturii \u0219i antebra\u021bului pentru <strong>\u00eendoire, apucarea sau rotirea lucrurilor.<\/strong> De aceea, poate fi confundat cu u\u0219urin\u021b\u0103 cu cotul tenismenului. Dar, \u00een cazul cotului juc\u0103torului de golf procesul de inflamare apare \u00een punctul de fixare, unde mu\u0219chii \u0219i tendoanele se ata\u0219eaz\u0103 de <strong>partea central\u0103 a humerusului.<\/strong> Cotul juc\u0103torului de golf este \u00eent\u00e2lnit mai rar dec\u00e2t cotul tenismenului. <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\">Care sunt simptomele cotului juc\u0103torului de golf?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Durerea apare predominant \u00een&nbsp;<strong>interiorul cotului.<\/strong><\/li>\n\n\n\n<li>Uneori, \u00een aceste zone pute\u021bi observa umfl\u0103turi.<\/li>\n\n\n\n<li>Pute\u021bi avea sensibilitate sc\u0103zut\u0103 \u0219i furnic\u0103turi la degete.&nbsp;<\/li>\n\n\n\n<li>De asemenea, sl\u0103biciunea \u0219i rigiditatea \u00eentregului membru afectat sunt comune.<\/li>\n\n\n\n<li>Pute\u021bi sim\u021bi durere mai mare c\u00e2nd \u00eentinde\u021bi sau ridica\u021bi membrul afectat.<\/li>\n\n\n\n<li>De obicei, intensitatea durerii cre\u0219te \u0219i c\u00e2nd apuca\u021bi sau ridica\u021bi obiecte.<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=\"Cum pute\u021bi recunoa\u0219te cotul juc\u0103torului de golf?\" class=\"wp-image-376937\" style=\"width:843px;height:562px\" title=\"Cum pute\u021bi recunoa\u0219te cotul juc\u0103torului de golf?\" 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=\"Care_este_diferenta_dintre_cotul_tenismenului_si_cotul_jucatorului_de_golf\"><\/span>Care este diferen\u021ba dintre cotul tenismenului \u0219i cotul juc\u0103torului de golf?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durere \u00een zona cotului este un simptom specific ambelor afec\u021biuni. Dac\u0103 este vorba de cotul tenismenului sau al juc\u0103torului de golf, atunci cel mai u\u0219or mod de a le diferen\u021bia este partea \u00een care v\u0103 doare bra\u021bul cel mai mult . Dup\u0103 cum am observat mai sus, <strong>\u00een cazul cotului tenismenului o persoan\u0103 poate sim\u021bi durerea mai intens \u00een partea exterioar\u0103 a corpului, \u00een timp ce cotul juc\u0103torului de golf se manifest\u0103 \u00een partea interioar\u0103.<\/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>Diferen\u021ba se afl\u0103 \u0219i \u00een zona leziunii mu\u0219chilor, care se manifest\u0103 apoi prin func\u021bionare afectat\u0103.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cen cazul cotului tenismenului, <\/strong>mu\u0219chii cel mai frecvent afecta\u021bi sunt cei folosi\u021bi pentru a \u00eendoi \u00eencheietura \u00een sus spre partea din spate a m\u00e2inii (flexiune dorsal\u0103) \u0219i a \u00eentinde degetele. Ace\u0219ti mu\u0219chi sunt folosi\u021bi \u00een special \u00een tenis \u00een timpul loviturii de rever.<\/li>\n\n\n\n<li><strong>\u00cen cazul cotului juc\u0103torului de golf,<\/strong> func\u021bia mu\u0219chilor responsabili pentru \u00eendoirea \u00eencheieturii \u00eenspre palm\u0103 (flexiune plantar\u0103) \u0219i pentru a str\u00e2nge pumnul este afectat\u0103 grav. Ace\u0219ti mu\u0219chi sunt implica\u021bi \u0219i \u00een lovitura forehand, folosit\u0103 at\u00e2t de juc\u0103torii de golf, c\u00e2t \u0219i de tenismeni.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi dificult\u0103\u021bi cu oricare dintre aceste mi\u0219c\u0103ri, pute\u021bi recunoa\u0219te mai u\u0219or care dintre aceste afec\u021biuni musculo-scheletice v-ar putea afecta. Totu\u0219i, <strong>un diagnostic de \u00eencredere este dat cel mai bine de un medic (chirurg ortoped) sau de un fizioterapeut cu experien\u021b\u0103.<\/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=\"Unde resim\u021bi\u021bi durere \u00een cazul cotului tenismenului \u0219i al juc\u0103torului de golf?\" class=\"wp-image-376954\" style=\"width:843px;height:441px\" title=\"Unde resim\u021bi\u021bi durere \u00een cazul cotului tenismenului \u0219i al juc\u0103torului de golf?\" 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=\"Care_sunt_cele_mai_frecvente_cauze_ale_cotului_tenismenului_si_jucatorului_de_golf\"><\/span>Care sunt cele mai frecvente cauze ale cotului tenismenului \u0219i juc\u0103torului de golf?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil \u0219ti\u021bi c\u0103 men\u021bionarea acestor sporturi unul dup\u0103 altul nu este chiar o coinciden\u021b\u0103. Tenisul sau golful sunt asociate cu \u00eenc\u0103rc\u0103tura unilateral\u0103 care este specific\u0103 pentru dezvoltarea acestei afec\u021biuni. Dar o persoan\u0103 poate dezvolta u\u0219or cotul tenismenului din cauza golfului \u0219i viceversa. Pentru ambele afec\u021biuni, <strong>mi\u0219c\u0103rile repetitive \u0219i unilaterale provoac\u0103 supra\u00eenc\u0103rcarea mu\u0219chilor, a tendoanelor \u0219i a ligamentelor din membrele superioare.<\/strong> Acestea \u00eencep s\u0103-\u0219i pun\u0103 amprenta sub form\u0103 de simptome dureroase, care pot ap\u0103rea \u00een prima s\u0103pt\u0103m\u00e2n\u0103 dup\u0103 o sesiune nou\u0103 de antrenament, iar la o alta dup\u0103 c\u00e2teva luni de practicat sport.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu aceste probleme nu se confrunt\u0103 doar juc\u0103torii de tenis \u0219i de golf. Chiar s-a raportat c\u0103 doar la 5% dintre oameni cauza cotului tenismenului a fost tenisul. \u00cen cazul sportivilor profesioni\u0219ti, aceast\u0103 afec\u021biune apare mult mai rar dec\u00e2t \u00een cazul amatorilor. De regul\u0103, au un plan de antrenament complet care \u00eei ajut\u0103 s\u0103 previn\u0103 efectele stresului unilateral. <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>Aceast\u0103 problem\u0103 este \u00eent\u00e2lnit\u0103 mai des de sportivii amatori, care de obicei nu se concentreaz\u0103 prea mult pe exerci\u021biile de \u00eenc\u0103lzire.<\/strong> Un diagnostic de cotul tenismenului sau juc\u0103torului de golf poate fi \u00eent\u00e2lnit \u0219i la persoane care nu au practicat niciodat\u0103 aceste sporturi. Este suficient s\u0103 v\u0103 angaja\u021bi \u00een lucr\u0103ri cu mi\u0219c\u0103ri unilaterale sau activit\u0103\u021bi \u00een care face\u021bi \u00eencontinuu aceea\u0219i mi\u0219care cu m\u00e2inile. Deci chiar \u0219i treburile casnice precum g\u0103titul, cur\u0103\u021benia, gr\u0103din\u0103ritul, vopsitul sau t\u0103iatul lemnelor prezint\u0103 un risc mai mare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunt mai multe \u0219anse ca leziunile musculare s\u0103 apar\u0103 \u00een timpul activit\u0103\u021bilor sportive. \u00cen cazul \u00een care v\u0103 intereseaz\u0103 acordarea primului ajutor \u00een cazul unei \u00eentinderi sau rupturi musculare, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-trebuie-sa-faceti-in-cazul-unei-intinderi-sau-rupturi-musculare-si-cum-sa-le-difereniati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce trebuie s\u0103 face\u021bi \u00een cazul unei \u00eentinderi sau rupturi musculare \u0219i cum s\u0103 le diferen\u021bia\u021bi?<\/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\">Care sunt grupurile cu risc de a dezvolta cotul tenismenului \u0219i al juc\u0103torului de golf?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>juc\u0103torii de tenis, tenis de mas\u0103, badminton \u0219i squash<\/li>\n\n\n\n<li>arca\u0219ii, juc\u0103torii de golf, arunc\u0103torii cu suli\u021ba, juc\u0103torii de cricket<\/li>\n\n\n\n<li>persoanele care lucreaz\u0103 la calculator<\/li>\n\n\n\n<li>halterofilii, powerlifterii \u0219i al\u021bi sportivi de for\u021b\u0103<\/li>\n\n\n\n<li>muzicienii<\/li>\n\n\n\n<li>me\u0219terii (instalatori, t\u00e2mplari, mecanici de ma\u0219ini)<\/li>\n\n\n\n<li>m\u0103celarii, buc\u0103tarii \u0219i brutarii. <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=\"Tratamentul_cotului_tenismenului_sau_jucatorului_de_golf\"><\/span>Tratamentul cotului tenismenului sau juc\u0103torului de golf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v-a\u021bi confruntat cu durere de cot timp de c\u00e2teva zile \u0219i devine mai accentuat\u0103 c\u00e2nd v\u0103 mi\u0219ca\u021bi, este posibil s\u0103 fie vorba de cotul tenismenului sau juc\u0103torului de golf. \u00centr-o astfel de situa\u021bie, se recomand\u0103 s\u0103 consulta\u021bi un medic (chirurg ortoped). Acesta va pune un diagnostic, va determina gradul de afectare \u0219i va sugera un <strong>plan de tratament personalizat.<\/strong> Componentele obi\u0219nuite includ folosirea medicamentelor antiinflamatorii, terapie cu ultrasunete sau cu laser, exerci\u021bii de recuperare sub \u00eendrumarea unui fizioterapeut \u0219i alte metode ortopedice. Numai \u00een cazul \u00een care aceste metode nu func\u021bioneaz\u0103, ar trebui s\u0103 lua\u021bi \u00een considerare opera\u021bia. <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\">C\u00e2t dureaz\u0103 s\u0103 se vindece cotul tenismenului sau juc\u0103torului de tenis?<\/h3>\n\n\n\n<p>Perioada de tratament poate fi diferit\u0103 pentru fiecare persoan\u0103. \u00centotdeauna depinde de tipul \u0219i gradul de deteriorare musculo-scheletic\u0103. <strong>Totu\u0219i, \u00een majoritatea cazurilor, dureaz\u0103 \u00eentre 6 luni \u0219i 2 ani.<\/strong> Unele persoane pot dezvolta din nou cotul tenismenului sau al juc\u0103torului de golf pe parcursul vie\u021bii. De aceea sunt importante m\u0103surile de preven\u021bie. <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=\"Cum_sa_preveniti_cotul_tenismenului_sau_jucatorului_de_golf\"><\/span>Cum s\u0103 preveni\u021bi cotul tenismenului sau juc\u0103torului de golf?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dezvoltarea acestor afec\u021biuni se datoreaz\u0103 cel mai des&nbsp;<strong>anumitor<\/strong>&nbsp;<strong>domenii din stilul de via\u021b\u0103.<\/strong> De obicei, acestea au leg\u0103tur\u0103 cu locul de munc\u0103, activit\u0103\u021bile sportive \u0219i treburile casnice, pe care le-am enumerat mai sus. Pentru grupurile expuse riscului, m\u0103surile preventive devin o necesitate. Dar, se aplic\u0103 \u0219i tuturor persoanelor care \u00eencearc\u0103 s\u0103-\u0219i favorizeze s\u0103n\u0103tatea \u00eentr-un mod echilibrat.<\/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. \u00cent\u0103ri\u021bi mu\u0219chii \u00eencheieturii \u0219i ai antebra\u021bului<\/h3>\n\n\n\n<p>\u00cen timpul activit\u0103\u021bilor zilnice precum tastatul la calculator, sp\u0103latul ferestrelor, vopsitul, <strong>de regul\u0103 v\u0103 lucra\u021bi \u00eencheieturile.<\/strong> \u0218i urm\u0103toarele exerci\u021bii sunt recomandate \u00een timpul zilei sau \u00eenainte de antrenament. Acestea ajut\u0103 la \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii (mobilit\u0103\u021bii) mu\u0219chilor, tendoanelor \u0219i ligamentelor din m\u00e2n\u0103, lucru care reduce riscul de accidentare. <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\">Exerci\u021bii pentru a v\u0103 lucra \u0219i \u00eent\u0103ri \u00eencheieturile<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Rotirea \u00eencheieturii m\u00e2inilor<\/h4>\n\n\n\n<p>\u00cen pozi\u021bie \u0219ez\u00e2nd sau \u00een picioare, privi\u021bi \u00eenainte \u0219i \u0219i \u00eencepe\u021bi s\u0103 v\u0103 roti\u021bi \u00eencheieturile. Mai \u00eent\u00e2i o parte, apoi cealalt\u0103. \u021ainti\u021bi spre o gam\u0103 maxim\u0103 de mi\u0219care. Face\u021bi cel pu\u021bin 10 cercuri pe fiecare parte \u00een 3 seturi.&nbsp;&nbsp;<\/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. \u00centinderea patruped\u0103 a antebra\u021bului<\/h4>\n\n\n\n<p>Pune\u021bi-v\u0103 \u00een genunchi astfel \u00eenc\u00e2t sta\u021bi \u00een patru labe cu palmele pe saltea, cu degetele \u00een exterior. Aduce\u021bi palmele \u00eempreun\u0103 pe saltea astfel \u00eenc\u00e2t interiorul \u00eencheieturilor s\u0103 se ating\u0103. Ar trebui pozi\u021bionate aproximativ sub piept. Bra\u021bele r\u0103m\u00e2n \u00eentinse. Apoi, cu trunchiul v\u0103 apleca\u021bi \u00een fa\u021b\u0103 \u00een lateral \u0219i \u00een spate \u00een sensul acelor de ceasornic \u0219i ar trebui s\u0103 sim\u021bi\u021bi o \u00eentindere \u00een \u00eencheieturi \u0219i antebra\u021be. Cu c\u00e2t v\u0103 apleca\u021bi mai mult, cu at\u00e2t mai intens\u0103 va fi \u00eentinderea. Schimba\u021bi direc\u021bia dup\u0103 5 repeti\u021bii. Face\u021bi acest lucru timp de 3 seturi pentru fiecare parte.<\/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. \u00centinderea patruped\u0103 a antebra\u021bului cu palmele \u00een sus<\/h4>\n\n\n\n<p>A\u0219eza\u021bi-v\u0103 \u00een patru labe. \u00centoarce\u021bi palmele \u00een sus cu degetele \u00eenspre genunchi de aceast\u0103 dat\u0103. \u021aine\u021bi cotul \u00eentins \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi dosul palmei pe saltea. Deja ar trebui s\u0103 sim\u021bi\u021bi \u00eentinderea \u00een aceast\u0103 pozi\u021bie. M\u0103ri\u021bi-o mi\u0219c\u00e2ndu-v\u0103 \u00een spate, l\u0103s\u00e2ndu-v\u0103 u\u0219or pe c\u0103lc\u00e2ie. Men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de 20-30 secunde. Apoi reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul de \u00eenc\u0103 2 ori.&nbsp;<\/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. \u00centinderea \u00eencheieturilor \u00een pozi\u021bie \u0219ez\u00e2nd<\/h4>\n\n\n\n<p>Sta\u021bi pe un scaun sau o <a href=\"https:\/\/gymbeam.ro\/saltea-dual-yoga-mat-grey-yellow-gymbeam-62758.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea<\/a> \u0219i \u00eentinde\u021bi un bra\u021b. \u00cendoi\u021bi-l astfel \u00eenc\u00e2t interiorul cotului s\u0103 fie orientat \u00een sus, palmele departe de voi \u0219i degetele \u00een jos. Apoi, folosind cealalt\u0103 m\u00e2n\u0103, ap\u0103sa\u021bi-v\u0103 u\u0219or degetele \u00een direc\u021bia corpului (\u00eenspre dosul palmei). Acest lucru v\u0103 va oferi o \u00eentindere mai intens\u0103. Men\u021bine\u021bi timp de 20-30 secunde apoi da\u021bi drumul m\u00e2inii. Repeta\u021bi exerci\u021biul de 3 ori cu fiecare m\u00e2n\u0103. Apoi pute\u021bi \u00eendoi \u00eencheietura spre cealalt\u0103 parte (cu degetele \u00een sus) cu aceea\u0219i durat\u0103 \u0219i acela\u0219i num\u0103r de repeti\u021bii.<\/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=\"Exerci\u021bii pentru \u00eentinderea \u00eencheieturilor\" class=\"wp-image-376969\" style=\"width:843px;height:562px\" title=\"Exerci\u021bii pentru \u00eentinderea \u00eencheieturilor\" 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. \u00cent\u0103ri\u021bi mu\u0219chii antebra\u021bului<\/h3>\n\n\n\n<p>Exerci\u021biile pentru antebra\u021b v\u0103 vor ajuta s\u0103 \u00eent\u0103ri\u021bi \u0219i s\u0103 tonifia\u021bi mu\u0219chii m\u00e2inii, care va fi mai <strong>rezistent\u0103 \u0219i va putea gestiona mai u\u0219or greut\u0103\u021bi mai mari.<\/strong> Un alt beneficiu al acestor exerci\u021bii este o prindere mai puternic\u0103, care va fi apreciat\u0103 chiar \u0219i \u00een timpul antrenamentului normal cu greut\u0103\u021bi (flot\u0103ri, \u00eendrept\u0103ri). \u00cenainte de exerci\u021bii include\u021bi \u00eentotdeauna \u00eentinderi dinamice ale \u00eencheieturii \u0219i antebra\u021bului. Efectua\u021bi urm\u0103toarele exerci\u021bii de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103 ca ca supliment la antrenamentul de for\u021b\u0103 corporal\u0103 complet pentru a preveni accident\u0103rile. <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\">Exerci\u021bii pentru \u00eent\u0103rirea \u00eencheieturilor \u0219i antebra\u021belor<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Flexia antebra\u021belor pe bra\u021be cu gantere<\/h4>\n\n\n\n<p>A\u0219eza\u021bi-v\u0103 pe o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103 pentru greut\u0103\u021bi<\/a>, lua\u021bi ni\u0219te <a href=\"https:\/\/gymbeam.ro\/gantere-din-neopren-2-x-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere cu greutate mic\u0103<\/a>. A\u0219eza\u021bi dosul palmei \u00een partea de jos a coapselor (cu palmele \u00een sus) \u0219i ridica\u021bi ganterele \u00eenspre voi cu o mi\u0219care din \u00eencheietur\u0103. Apoi v\u0103 pute\u021bi roti m\u00e2inile (cu palmele \u00een jos) \u0219i \u00eendoi\u021bi iar \u00eencheieturile spre voi. Efectua\u021bi 8-12 repeti\u021bii la fiecare bra\u021b \u00een 3 seturi.<\/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. At\u00e2rnat la bar\u0103<\/h4>\n\n\n\n<p>At\u00e2rna\u021bi la<a href=\"https:\/\/gymbeam.ro\/bara-de-tractiuni-multifunctionala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> bar\u0103<\/a> cu m\u00e2inile deasupra capului, relaxa\u021bi restul corpului \u0219i men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de 20-60 secunde. Apoi repeta\u021bi de \u00eenc\u0103 2 ori.<\/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. Plimbarea fermierului<\/h4>\n\n\n\n<p>Folosi\u021bi ambele m\u00e2ini pentru a apuca <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ganterele<\/a> sau<a href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> kettlebell-ul<\/a> (ideal mai grele dec\u00e2t cele folosite de obicei). Men\u021bine\u021bi-v\u0103 abdomenul ferm, trage\u021bi umerii \u00een spate \u0219i face\u021bi c\u00e2\u021biva pa\u0219i \u00eenainte. Apoi \u00eentoarce\u021bi-v\u0103 \u0219i continua\u021bi s\u0103 merge\u021bi p\u00e2n\u0103 pute\u021bi men\u021bine greutatea \u0219i spatele drept \u0219i v\u0103 angaja\u021bi nucleul. Apoi, pune\u021bi greut\u0103\u021bile jos, face\u021bi pauz\u0103 (30-60 secunde) \u0219i repeta\u021bi exerci\u021biul de 2 ori.<\/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. Str\u00e2ngerea inelului flexor<\/h4>\n\n\n\n<p>Str\u00e2ng\u00e2nd regulat <a href=\"https:\/\/gymbeam.ro\/inel-flexor-grip-ring-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">inelul flexor<\/a> ve\u021bi \u00eent\u0103rii mu\u0219chii degetelor, palmele, \u00eencheieturile \u0219i antebra\u021bele. Pute\u021bi chiar s\u0103-l lua\u021bi la munc\u0103 \u0219i s\u0103 face\u021bi exerci\u021bii cu el \u00een timpul zilei. De asemenea, este excelent ca instrument antistres.<\/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=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi \u00eencheieturile \u0219i antebra\u021bele?\" class=\"wp-image-376984\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 v\u0103 \u00eent\u0103ri\u021bi \u00eencheieturile \u0219i antebra\u021bele?\" 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. M\u0103suri de luat la serviciu \u0219i \u00een timpul liber<\/h3>\n\n\n\n<p>Dac\u0103 mi\u0219c\u0103rile pe care le face\u021bi la serviciu v\u0103 cauzeaz\u0103 probleme, pute\u021bi discuta cu angajatorul despre posibilitatea schimb\u0103rii sarcinilor. \u00cen cazul \u00een care natura serviciului nu v\u0103 permite acest lucru, pute\u021bi m\u0103car \u00eencerca s\u0103 <strong>include\u021bi pauze scurte pentru a v\u0103 \u00eentinde \u00eencheieturile \u0219i antebra\u021bele.<\/strong> \u00cent\u0103rirea \u00eentregului corp v\u0103 va ajuta s\u0103 compensa\u021bi \u00eenc\u0103rc\u0103tura unilateral\u0103. C\u00e2nd lucra\u021bi la calculator, pute\u021bi \u00eencerca \u0219i o tastatur\u0103 \u0219i un mouse ergonomice, care v\u0103 \u021bin \u00eencheieturile \u0219i antebra\u021bele \u00eentr-o pozi\u021bie mai natural\u0103<span style=\"text-align: inherit\">. <\/span><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>Aceea\u0219i regul\u0103 se aplic\u0103 \u0219i treburilor gospod\u0103re\u0219ti. Dac\u0103 trebuie s\u0103 vopsi\u021bi \u00eentregul apartament, s\u0103 t\u0103ia\u021bi lemne sau s\u0103 gr\u0103din\u0103ri\u021bi toat\u0103 ziua, ar trebui s\u0103 include\u021bi pauze pentru a v\u0103 \u00eentinde sau s\u0103 g\u0103si\u021bi un prieten cu care s\u0103 face\u021bi cu r\u00e2ndul. De asemenea, ar trebui s\u0103 \u00eencerca\u021bi s\u0103 schimba\u021bi pozi\u021bia corpului \u00een timpul acestor activit\u0103\u021bi. <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>Dac\u0103 v\u0103 petrece\u021bi timpul liber \u00eentr-un mod activ, ar trebui s\u0103 <strong>ave\u021bi grij\u0103 la \u00eenc\u0103rc\u0103tura unilateral\u0103 a membrelor superioare.<\/strong> Acest lucru este valabil mai ales pentru persoanele care abia au \u00eenceput s\u0103 joace tenis, squash, badminton sau golf. <strong>\u00centotdeauna \u00eenc\u0103lzi\u021bi-v\u0103 \u0219i face\u021bi \u00eentinderi \u00eenainte de antrenament.<\/strong> Pune\u021bi un accent mare pe o tehnic\u0103 corect\u0103 \u0219i cre\u0219te\u021bi treptat timpul petrecut practic\u00e2nd un nou sport.<\/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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oricine poate sim\u021bi durere de cot \u00een timpul vie\u021bii. \u00cen func\u021bie de unde este localizat\u0103 durerea, \u00een exteriorul sau \u00een interiorul cotului, v\u0103 pute\u021bi da seama dac\u0103 este vorba despre cotul tenismenului sau despre cotul juc\u0103torului de&nbsp; golf. Exist\u0103 mai multe cauze care provoac\u0103 aceste afec\u021biuni musculo-scheletice. <strong>Totu\u0219i, tr\u0103s\u0103tura comun\u0103 o reprezint\u0103 stresul unilateral.<\/strong> Acesta este comb\u0103tut cel mai bine prin prin \u00eentinderea \u0219i \u00eent\u0103rirea regulat\u0103 a \u00eencheieturilor \u0219i antebra\u021belor. Un antrenament de for\u021b\u0103 cuprinz\u0103tor, un plan de antrenament stabilit \u00een mod ra\u021bional sau pauzele scurte la serviciu pot func\u021biona ca m\u0103suri preventive care v\u0103 pot proteja de dezvoltarea cotului tenismenului sau al juc\u0103torului de golf.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cunoa\u0219te\u021bi pe cineva din cercul de prieteni care este implicat \u00een activit\u0103\u021bi fizice unilaterale sau care se pl\u00e2nge des de durere de cot? Distribui\u021bi-i acest articol \u0219i ajuta\u021bi-l s\u0103 previn\u0103 aceste 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>Cotul tenismenului \u0219i al juc\u0103torului de golf sunt afec\u021biuni de care sufer\u0103 de obicei sportivii, dar \u0219i persoanele mai pu\u021bin active. Care sunt cauzele \u0219i care sunt diferen\u021bele? Acestea \u0219i mult mai multe vor fi dezv\u0103luite \u00een articolul nostru.<\/p>\n","protected":false},"author":129,"featured_media":376900,"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":[80],"tags":[7484,6458,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-381561","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-exercitii-ro","10":"tag-sanatate","11":"tag-un-stil-de-viata-sanatos","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>Cotul tenismenului \u0219i al juc\u0103torului de golf: Care sunt cauzele \u0219i cum se pot trata - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 recunoa\u0219te\u021bi cotul tenismenului \u0219i al juc\u0103torului de golf? 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