{"id":385268,"date":"2022-08-01T10:47:31","date_gmt":"2022-08-01T08:47:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385268"},"modified":"2022-08-01T10:48:45","modified_gmt":"2022-08-01T08:48:45","slug":"teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/","title":{"rendered":"Teni\u0161ki in golf komolec: Kaj ju povzro\u010da in kako se ju znebiti?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/#Kaj_je_teniski_komolec\" title=\"Kaj je teni\u0161ki komolec?\">Kaj je teni\u0161ki komolec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/#Kaj_je_golf_komolec\" title=\"Kaj je golf komolec?\">Kaj je golf komolec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/#Kaksna_je_razlika_med_teniskim_in_golf_komolcem\" title=\"Kak\u0161na je razlika med teni\u0161kim in golf komolcem?\">Kak\u0161na je razlika med teni\u0161kim in golf komolcem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/#Kateri_so_najpogostejsi_vzroki_za_teniski_in_golf_komolec\" title=\"Kateri so najpogostej\u0161i vzroki za teni\u0161ki in golf komolec?\">Kateri so najpogostej\u0161i vzroki za teni\u0161ki in golf komolec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/#Zdravljenje_teniskega_in_golf_komolca\" title=\"Zdravljenje teni\u0161kega in golf komolca&nbsp;\">Zdravljenje teni\u0161kega in golf komolca&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/#Kako_prepreciti_teniski_in_golf_komolec\" title=\"Kako prepre\u010diti teni\u0161ki in golf komolec?&nbsp;\">Kako prepre\u010diti teni\u0161ki in golf komolec?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste kdaj imeli bole\u010dine v komolcu? Morda niste pomislili, da gre za teni\u0161ki ali golf komolec, zlasti \u010de niste navdu\u0161eni \u0161portniki. <strong>Ta mi\u0161i\u010dno-skeletna obolenja ne prizadenejo le aktivnih posameznikov, temve\u010d tudi ne\u0161portno populacijo<\/strong>. Povzro\u010dajo jih enostranske obremenitve, ki se pojavljajo pri delu, \u0161portu in celo pri vsakodnevnih gospodinjskih opravilih. V dana\u0161njem \u010dlanku boste izvedeli, kaj je odgovorno za nastanek teni\u0161kega ali golfa komolca in kako ga najbolje prepre\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=\"Kaj_je_teniski_komolec\"><\/span>Kaj je teni\u0161ki komolec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsak od nas si pod pojmom teni\u0161ki komolec predstavlja nekaj drugega. Ko sem bil otrok, sem ga na primer povezoval s komolcem, ki je nabrekel v obliki teni\u0161ke \u017eogice. Toda resni\u010dnost je nekoliko druga\u010dna in manj zabavna. Stanje se strokovno imenuje <strong>lateralni epikondilitis<\/strong>. <strong>Povzro\u010da invalidnost in vnetne spremembe v kitah podlakti, ki pritrjujejo mi\u0161ice na kosti<\/strong>. Prizadet je zlasti komolec, kjer se mi\u0161ice in kite pritrdijo na <strong>zunanji del ramenske kosti<\/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\">Kateri so simptomi teni\u0161kega komolca? <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Bole\u010dina, predvsem na zunanji strani komolca.&nbsp;<\/li><li>Na tem obmo\u010dju se lahko pojavi tudi oteklina. <\/li><li>Lahko imate oslabljen oprijem.&nbsp;<\/li><li>Intenzivnost bole\u010dine se obi\u010dajno pove\u010da z naporom.&nbsp;<\/li><li>Najpogosteje nastane zaradi raztezanja, dvigovanja ali upogibanja zgornje okon\u010dine.<\/li><li>Bole\u010dino lahko za\u010dutite tudi pri prijemanju in dvigovanju predmetov.<\/li><li>Pojavi se tudi med rotacijo podlakti, ki jo pogosto izvajamo, na primer pri odpiranju kozarca ali steklenice s pija\u010do. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-884678906-1124x750.jpg\" alt=\"Kako prepoznati teni\u0161ki komolec?\" class=\"wp-image-376922\" width=\"843\" height=\"563\" title=\"Kako prepoznati teni\u0161ki komolec?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_golf_komolec\"><\/span>Kaj je golf komolec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Golf komolec se v\u010dasih imenuje komolec kopja, v medicinskem slovarju pa ga najdete pod izrazom <strong>medialni epikondilitis<\/strong>. Gre za vnetno stanje kit zgornje okon\u010dine, ki se ka\u017ee kot bole\u010dina v komolcu in podlakti. Najpogosteje nastane zaradi ponavljajo\u010de se uporabe zapestja in podlakti za upogibanje, prijemanje ali zvijanje stvari. Zato jo zlahka zamenjamo s teni\u0161kim komolcem. Pri golf komolcu pa se vnetni proces pojavi na mestu pritrditve, kjer se mi\u0161ice in kite pritrdijo na osrednji del humerusa. Golf komolec se pojavlja redkeje kot teni\u0161ki komolec. <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\">Kateri so simptomi golf komolca?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Bole\u010dina se pojavlja predvsem na <strong>notranji strani komolca<\/strong>.<\/li><li>V\u010dasih lahko na teh obmo\u010djih opazite oteklino.<\/li><li>Lahko imate zmanj\u0161ano ob\u010dutljivost in mravljin\u010denje v prstih.&nbsp;<\/li><li>Pogosta sta tudi \u0161ibkost in togost celotne prizadete okon\u010dine.&nbsp;&nbsp;<\/li><li>Pri raztezanju in dvigovanju prizadete okon\u010dine lahko za\u010dutite mo\u010dnej\u0161o bole\u010dino.&nbsp;<\/li><li>Intenzivnost bole\u010dine se obi\u010dajno pove\u010da tudi pri prijemanju in dvigovanju predmetov.<span style=\"color: #ff6600\"> [7, 14]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-928218118-1124x749.jpg\" alt=\"Kako prepoznati gold komolec?\" class=\"wp-image-376937\" width=\"843\" height=\"562\" title=\"Kako prepoznati gold komolec?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_je_razlika_med_teniskim_in_golf_komolcem\"><\/span>Kak\u0161na je razlika med teni\u0161kim in golf komolcem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bole\u010dina v predelu komolca je simptom, zna\u010dilen za obe bolezni. \u010ce gre za teni\u0161ki komolec ali golfi komolec, boste najla\u017eje ugotovili, katera stran roke boli bolj. Kot smo \u017ee omenili zgoraj, <strong>lahko pri teni\u0161kem komolcu bole\u010dino mo\u010dneje ob\u010dutimo na zunanji strani komolca, pri golf komolcu pa predvsem na notranji strani komolca<\/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=\"is-style-default wp-block-heading\"><strong>Razlika je tudi v obmo\u010dju po\u0161kodbe mi\u0161ic, ki se ka\u017ee v njihovem oslabljenem delovanju.<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pri <strong>teni\u0161kem komolcu<\/strong> so najpogosteje prizadete mi\u0161ice, ki jih uporabljate za upogibanje zapestja navzgor proti hrbtni strani roke (dorzifleksija) in iztegovanje prstov. Te mi\u0161ice so pri tenisu vklju\u010dene predvsem pri udarcu backhand.<\/li><li>Pri <strong>golf komolcu<\/strong> je negativno prizadeto delovanje mi\u0161ic, ki so odgovorne za upogibanje zapestja navzdol proti dlani (plantarna fleksija) in stiskanje pesti. Te mi\u0161ice so vklju\u010dene tudi pri forehand udarcu, ki ga uporabljajo tako igralci golfa kot tenisa\u010di.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave pri katerem koli od teh gibov, lahko la\u017eje prepoznate, katero od teh mi\u0161i\u010dno-skeletnih obolenj vas lahko prizadene. Vendar pa <strong>zanesljivo diagnozo najbolje postavi zdravnik (ortoped) ali izku\u0161en fizioterapevt<\/strong>. <span style=\"color: #ff6600\">[3, 7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Tennis-golf-elbow-image-1124x588.png\" alt=\"Kje boli teni\u0161ki ali golf komolec? \" class=\"wp-image-376954\" width=\"843\" height=\"441\" title=\"Kje boli teni\u0161ki ali golf komolec? \" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_so_najpogostejsi_vzroki_za_teniski_in_golf_komolec\"><\/span>Kateri so najpogostej\u0161i vzroki za teni\u0161ki in golf komolec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno veste, da poimenovanje teh \u0161portov enega za drugim ni ravno naklju\u010dje. Prav tenis ali golf sta povezana z <strong>enostransko obremenitvijo<\/strong>, ki je zna\u010dilna za razvoj tega stanja. Vendar lahko teni\u0161ki komolec zlahka dobimo zaradi golfa in obratno. Pri obeh stanjih ponavljajo\u010di se in <strong>enostranski gibi povzro\u010dajo preobremenitev mi\u0161ic, kit in vezi v zgornji okon\u010dini<\/strong>. To se za\u010dne kazati v obliki bole\u010dih simptomov, ki se lahko pri nekom pojavijo \u017ee po prvem tednu novega treninga, pri drugem pa po ve\u010d mesecih ukvarjanja s \u0161portom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S temi te\u017eavami se ne soo\u010dajo le igralci tenisa in golfa. Poro\u010dali so celo, da je le pri 5 % ljudi vzrok za teni\u0161ki komolec igranje tenisa. Pri profesionalnih \u0161portnikih se to stanje pojavlja \u0161e redkeje kot pri amaterjih. Praviloma imajo celovit na\u010drt vadbe, ki jim pomaga prepre\u010devati u\u010dinke enostranske obremenitve. <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 to te\u017eavo se pogosteje sre\u010dujejo rekreativni \u0161portniki, ki se obi\u010dajno ne osredoto\u010dajo toliko na kompenzacijske vaje<\/strong>. Z diagnozo teni\u0161kega ali golfi komolca se lahko sre\u010dajo tudi ljudje, ki se nikoli v \u017eivljenju niso ukvarjali s temi \u0161porti. Dovolj je, da opravljate dela z enostranskim gibanjem ali dejavnosti, pri katerih z rokami vedno znova izvajate isti gib. Tako celo gospodinjska opravila, kot so kuhanje, \u010di\u0161\u010denje, vrtnarjenje, barvanje ali sekanje lesa, predstavljajo ve\u010dje tveganje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u0161kodbe mi\u0161ic se pogosteje pojavljajo med \u0161portnimi dejavnostmi. \u010ce vas zanima prva pomo\u010d pri nategnjeni ali natrgani mi\u0161ici, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj storiti pri nategnjeni ali natrgani mi\u0161ici in kako ju lo\u010diti?<\/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\">Katere so rizi\u010dne skupine za razvoj teni\u0161kega in golf komolca?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>igralci tenisa, namiznega tenisa, badmintona in squasha<\/li><li>lokostrelci, igralci golfa, metalci kopja, igralci kriketa<\/li><li>ljudje, ki delajo z ra\u010dunalniki<\/li><li>dvigovalci ute\u017ei, powerlifterji in drugi \u0161portniki, ki se ukvarjajo z mo\u010djo<\/li><li>glasbeniki<\/li><li>obrtniki (vodovodarji, mizarji, avtomehaniki)<\/li><li>mesarji, kuharji in peki. <span style=\"color: #ff6600\">[8]<\/span><\/li><\/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=\"Zdravljenje_teniskega_in_golf_komolca\"><\/span>Zdravljenje teni\u0161kega in golf komolca&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce vas komolec boli \u017ee ve\u010d dni in se pri gibanju \u0161e poslab\u0161a, gre morda za teni\u0161ki ali golf komolec. V takem primeru je priporo\u010dljivo obiskati zdravnika (ortopeda). Ta bo postavil diagnozo, dolo\u010dil obseg okvare in predlagal <strong>prilagojen na\u010drt zdravljenja<\/strong>. Obi\u010dajne sestavine vklju\u010dujejo uporabo protivnetnih zdravil, ultrazvo\u010dno ali lasersko terapijo, rehabilitacijske vaje pod nadzorom fizioterapevta in druge ortopedske metode. \u0160ele \u010de te metode ne pomagajo, je treba razmisliti o operaciji. <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\">Kako dolgo traja zdravljenje teni\u0161kega in golf komolca?<\/h3>\n\n\n\n<p>\u010cas zdravljenja je lahko pri vsakem posamezniku nekoliko druga\u010den. Vedno je odvisen od vrste in stopnje mi\u0161i\u010dno-skeletne po\u0161kodbe. V ve\u010dini primerov pa traja <strong>od 6 mesecev do 2 let<\/strong>. Nekaterim ljudem se tekom \u017eivljenja povrne tako teni\u0161ki kot tudi golf. Zaradi tega so pomembni preventivni ukrepi. <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_prepreciti_teniski_in_golf_komolec\"><\/span>Kako prepre\u010diti teni\u0161ki in golf komolec?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razvoj teh bolezni je najpogosteje posledica <strong>dolo\u010denega podro\u010dja \u017eivljenjskega sloga<\/strong>. Obi\u010dajno je to povezano z zaposlitvijo, \u0161portnimi dejavnostmi ali gospodinjskimi opravili, ki smo jih na\u0161teli zgoraj. Za ogro\u017eene skupine postanejo preventivni ukrepi nujni. To pa velja tudi za vse ljudi, ki si prizadevajo za uravnote\u017eeno krepitev zdravja.<\/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. Okrepite mi\u0161ice zapestja in podlakti<\/h3>\n\n\n\n<p>Pri <strong>vsakodnevnih dejavnostih<\/strong>, kot so tipkanje na ra\u010dunalnik, pomivanje oken, slikanje, redno obremenjujete zapestja. Naslednje vaje so primerne tudi \u010dez dan ali pred vadbo. Pomagajo izbolj\u0161ati pro\u017enost (gibljivost) mi\u0161ic, kit in vezi v roki, kar posledi\u010dno zmanj\u0161a tveganje za po\u0161kodbe. <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\">Vaje za vadbo in raztezanje zapestij&nbsp;<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Krogi z zapestjem<\/h4>\n\n\n\n<p>V sede\u010dem ali stoje\u010dem polo\u017eaju se obrnite naprej in za\u010dnite delati kroge z zapestji. Najprej na eni strani, nato na drugi. Prizadevajte si za \u010dim ve\u010dji obseg gibanja. Na vsaki strani naredite vsaj 10 krogov v treh serijah.&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. Kle\u010de\u010de raztegovanje zapestja<\/h4>\n\n\n\n<p>Pokleknite tako, da ste na vseh \u0161tirih, z dlanmi na blazini, prsti pa so obrnjeni stran od telesa. Dlani na blazini zdru\u017eite tako, da se notranji strani zapestij dotikata. Polo\u017eene morajo biti pribli\u017eno pod prsnim ko\u0161em. Roki ostaneta iztegnjeni. Nato se s trupom nagnite naprej, vstran in nazaj v smeri urinega kazalca, pri \u010demer morate ob\u010dutiti raztezanje v zapestjih in podlakteh. Bolj ko se nagibate, bolj intenzivno naj bo raztezanje. Po petih ponovitvah zamenjajte smer. Naredite 3 serije na vsaki strani.<\/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\u010di izteg zapestja z dlanmi navzgor<\/h4>\n\n\n\n<p>Ostanite na vseh \u0161tirih. Tokrat obrnite dlani navzgor, prste pa usmerite proti kolenom. Komolci naj bodo iztegnjeni, hrbtna stran dlani pa naj ostane na blazini. \u017de v tem polo\u017eaju bi morali ob\u010dutiti raztezanje. Ponovno ga pove\u010dajte tako, da se pomaknete nazaj in po\u010dasi pristanete na petah. V tem polo\u017eaju vztrajajte 20-30 sekund. Nato se vrnite v za\u010detni polo\u017eaj in vajo ponovite \u0161e 2-krat.&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. Sede\u010de raztezanje zapestja<\/h4>\n\n\n\n<p>Sedite na stol ali <strong><a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a><\/strong> in iztegnite eno roko. Obrnite jo tako, da je notranja stran komolca obrnjena navzgor, dlan je stran od vas, prsti pa navzdol. Nato z drugo roko rahlo pritisnite prste v smeri telesa (proti hrbtni strani roke). Tako boste dosegli intenzivnej\u0161e raztezanje. Dr\u017eite vsaj 20-30 sekund, nato pa spustite roko. Vajo ponovite trikrat na obeh rokah. Nato lahko zapestje z enakim trajanjem in \u0161tevilom ponovitev upognete na drugo stran (prsti so usmerjeni navzgor).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1354207712-1124x749.jpg\" alt=\"Vaje za raztezanje zapestja\" class=\"wp-image-376969\" width=\"843\" height=\"562\" title=\"Vaje za raztezanje zapestja\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Okrepite mi\u0161ice podlakti<\/h3>\n\n\n\n<p>Vaje za podlaket vam bodo pomagale okrepiti in tonizirati mi\u0161ice roke, ki bodo bolj <strong>odporne in bodo la\u017eje prena\u0161ale te\u017eja bremena<\/strong>. Druga prednost teh vaj je mo\u010dnej\u0161i oprijem, ki ga boste cenili tudi med obi\u010dajnim treningom z ute\u017emi (po\u010depi, mrtvi dvigi). Pred vadbo vedno vklju\u010dite dinami\u010dno raztezanje zapestja in podlakti. Naslednje vaje izvajajte 2-3-krat na teden kot dodatek k treningu za mo\u010d celotnega telesa, da prepre\u010dite po\u0161kodbe. <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\">Vaje za krepitev zapestij in podlakti&nbsp;<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Upogib podlakti z ute\u017emi<\/h4>\n\n\n\n<p>Sedite na <a href=\"https:\/\/gymbeam.si\/nastavljiva-klop-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klop<\/a>, zgrabite lahke <a href=\"https:\/\/gymbeam.si\/neoprenske-utezi-2-x-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a>. Polo\u017eite hrbtni del dlani na spodnji del stegen (dlani so obrnjene navzgor) in z gibom zapestja dvignite ute\u017ei proti sebi. Nato lahko roke obrnete (dlani so obrnjene navzdol) in zapestja ponovno upognete proti sebi. Na vsaki roki izvedite 8-12 ponovitev za 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 drogu<\/h4>\n\n\n\n<p>Obesite se na <a href=\"https:\/\/gymbeam.si\/vecnamenski-drog-za-vadbo-doma-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drog<\/a> z rokami nad glavo, sprostite preostanek telesa in v tem polo\u017eaju ostanite 20-60 sekund. Nato ponovite \u0161e 2-krat.<\/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. Kme\u010dko no\u0161enje<\/h4>\n\n\n\n<p>Z obema rokama primite <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a> ali <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelle<\/a> (po mo\u017enosti te\u017eje, kot jih obi\u010dajno uporabljate). Okrepite jedro, ramena naj bodo odmaknjena od u\u0161es in naredite nekaj korakov naprej. Nato se vrnite in nadaljujte s hojo, dokler ne boste sposobni dr\u017eati ute\u017ei in hrbet vzravnan ter vklju\u010diti jedra. Nato odlo\u017eite ute\u017ei, naredite premor (30-60 sekund) in vajo ponovite \u0161e 2-krat.<\/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 obro\u010da za oprijem<\/h4>\n\n\n\n<p>Z rednim stiskanjem <a href=\"https:\/\/gymbeam.si\/grip-ring-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obro\u010da za oprijem<\/a> boste okrepili mi\u0161ice prstov, dlani, zapestja in podlakti. Lahko ga vzamete celo v slu\u017ebo in z njim telovadite \u010dez dan. Odli\u010den je tudi kot pripomo\u010dek proti stresu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1361121352-1124x749.jpg\" alt=\"Kako okrepiti zapestja in podlakti?\" class=\"wp-image-376984\" width=\"843\" height=\"562\" title=\"Kako okrepiti zapestja in podlakti?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ukrepi na delovnem mestu in v prostem \u010dasu<\/h3>\n\n\n\n<p>\u010ce vam gibanje na delovnem mestu povzro\u010da te\u017eave, se lahko z delodajalcem pogovorite o mo\u017enosti spremembe delovnih obveznosti. \u010ce pa narava va\u0161ega dela tega ne dopu\u0161\u010da, lahko vsaj poskusite vklju\u010diti kratke odmore za raztezanje zapestij in podlakti. Krepitev celotnega telesa vam bo pomagala nadomestiti enostransko obremenitev. Pri delu z ra\u010dunalnikom si lahko omislite ergonomsko tipkovnico in mi\u0161ko, ki ohranjata zapestja in podlakti v bolj naravnem 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>Enaka pravila veljajo tudi za gospodinjska opravila. \u010ce morate ves dan barvati celotno stanovanje, sekati drva ali delati na vrtu, morate vklju\u010diti tudi odmore za raztezanje ali poiskati prijatelja, s katerim se boste izmenjevali. Med temi dejavnostmi morate posku\u0161ati tudi spreminjati polo\u017eaj telesa. <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>\u010ce prosti \u010das pre\u017eivljate aktivno, morate biti pozorni na <strong>enostransko preobremenitev zgornje okon\u010dine<\/strong>. To \u0161e posebej velja za ljudi, ki so pravkar za\u010deli igrati tenis, squash, badminton ali golf. Pred vadbo se vedno ogrejte in raztegnite. Velik poudarek namenite pravilni tehniki in postopoma pove\u010dujte \u010das, ki ga namenite novemu \u0161portu.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bole\u010dine v komolcu lahko v \u017eivljenju do\u017eivi vsakdo. Glede na to, ali imate ve\u010djo bole\u010dino na zunanji ali notranji strani komolca, lahko ugotovite, ali gre za teni\u0161ki ali golfski komolec. Vzrokov za ta mi\u0161i\u010dno-skeletna obolenja je ve\u010d. <strong>Vendar je njihova skupna zna\u010dilnost enostranska obremenitev<\/strong>. To najbolje nadomestimo z rednim raztezanjem in krepitvijo zapestja in podlakti. Celovita vadba za mo\u010d, smiselno zastavljen na\u010drt vadbe ali kratki odmori pri delu prav tako delujejo kot preventivni ukrepi, ki vas lahko obvarujejo pred razvojem teni\u0161kega in golf komolca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate v krogu prijateljev osebo, ki se ukvarja z enostranskimi telesnimi dejavnostmi ali se pogosto prito\u017euje zaradi bole\u010din v komolcu? Delite z njimi ta \u010dlanek in jim potencialno pomagajte prepre\u010diti te te\u017eave.&nbsp;<\/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>Teni\u0161ki in golf komolec sta bolezni, s katerima se pogosto sre\u010dujejo \u0161portniki in tudi manj aktivni posamezniki. Kaj ju obi\u010dajno povzro\u010da in kak\u0161ne so razlike? To in \u0161e veliko ve\u010d boste izvedeli v na\u0161em \u010dlanku. <\/p>\n","protected":false},"author":129,"featured_media":376903,"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":[119],"tags":[7485,6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385268","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-vadba-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Teni\u0161ki in golf komolec: Kaj ju povzro\u010da in kako se ju znebiti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako prepoznati in razlikovati med teni\u0161kim in golf komolcem? 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