{"id":406874,"date":"2022-12-05T13:21:00","date_gmt":"2022-12-05T12:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=406874"},"modified":"2022-12-05T13:21:01","modified_gmt":"2022-12-05T12:21:01","slug":"ali-tek-skoduje-kolenom-in-ostalim-sklepom","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/","title":{"rendered":"Ali tek \u0161koduje kolenom in ostalim sklepom?"},"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\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/#Ali_je_tek_dejansko_zdrav\" title=\"Ali je tek dejansko zdrav?\">Ali je tek dejansko zdrav?<\/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\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/#Kaj_studije_dokazujejo_o_vplivu_teka_na_sklepe\" title=\"Kaj \u0161tudije dokazujejo o vplivu teka na sklepe?\">Kaj \u0161tudije dokazujejo o vplivu teka na sklepe?<\/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\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/#Ali_je_priporocljivo_teci_z_odvecno_tezo\" title=\"Ali je priporo\u010dljivo te\u010di z odve\u010dno te\u017eo?\">Ali je priporo\u010dljivo te\u010di z odve\u010dno te\u017eo?<\/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\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/#Kako_zmanjsati_tveganje_za_bolecine_v_sklepih_zaradi_teka\" title=\"Kako zmanj\u0161ati tveganje za bole\u010dine v sklepih zaradi teka?\">Kako zmanj\u0161ati tveganje za bole\u010dine v sklepih zaradi teka?<\/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\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/#Sedem_osnovnih_nasvetov_za_zdrav_tek\" title=\"Sedem osnovnih nasvetov za zdrav tek\">Sedem osnovnih nasvetov za zdrav tek<\/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\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tek spada med najbolj priljubljene \u0161portne dejavnosti. V njem lahko u\u017eivate skoraj povsod, primeren je za za\u010detnike in napredne \u0161portnike ter ima <strong>\u0161tevilne dokazane koristi za va\u0161e telo<\/strong>. Kljub temu se pogosto omenja, da je <strong>\u0161kodljiv za sklepe<\/strong>. To mnoge ljudi odvra\u010da od tega, da bi obuli teka\u0161ke copate, in se raje dr\u017eijo hoje ali pa svoje sklepe var\u010dujejo s spro\u0161\u010danjem na kav\u010du. <strong>Ali ravnajo pravilno ali pa se po nepotrebnem prikraj\u0161ajo za odli\u010dno teka\u0161ko izku\u0161njo in prednosti teka<\/strong>?<\/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=\"Ali_je_tek_dejansko_zdrav\"><\/span>Ali je tek dejansko zdrav?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tem, da je gibanje na splo\u0161no koristno za na\u0161e telo, ni treba dvomiti. Evolucija naj bo dokaz, da smo preprosto rojeni za gibanje, vklju\u010dno s tekom. <\/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\">Tek pozitivno vpliva na:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>zdravje srca in o\u017eilja<\/li><li>psiha<\/li><li>trdota in odpornost kosti (mineralizacija)<\/li><li>optimalno uravnavanje te\u017ee<span style=\"color: #ff6600\">&nbsp;[1]<\/span><\/li><\/ul>\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 je s tekom in sklepi?<\/h3>\n\n\n\n<p>Kaj pa kolena, kolki in pravzaprav celoten mi\u0161i\u010dno-skeletni sistem? <strong>Ali morate res pla\u010dati ceno za tek s po\u0161kodovanim hrustancem<\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to temo je bilo izvedenih ve\u010d \u0161tudij, ki so ve\u010dinoma prinesle pozitivne ugotovitve. Nekatere celo ka\u017eejo ravno nasprotno, in sicer, da <strong>tek spodbuja zdravje sklepov<\/strong>. Ti spodbudni rezultati so bili vidni zlasti v \u010dlankih, ki so se osredoto\u010dali na rekreativne \u0161portnike. V primerjavi s profesionalnimi teka\u010di ti na splo\u0161no manj obremenjujejo svoje sklepe, kar je morda bolj optimalno za telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar je treba na vse to gledati \u0161ir\u0161e. Na stanje sklepov vpliva \u0161e veliko drugih dejavnikov. To so predvsem <strong>genetika, telesna te\u017ea in tudi splo\u0161na obremenitev mi\u0161i\u010dno-skeletnega sistema<\/strong>, ki vklju\u010duje zlasti naravo zaposlitve in gibanja. Pri slednjem velja, da \u010dim manj, tem bolje v smislu ohranjanja kolen in kolkov za starost. Prav nasprotno. Zdi se, da <strong>\u010de se gibate pravilno in v razumnem obsegu, to va\u0161im sklepom koristi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ima oseba bistveno prekomerno telesno te\u017eo ali je debela, je seveda bolje za\u010deti s hitro hojo s pohodni\u0161kimi palicami. Na tek bo varneje preiti, ko se bodo sklepi prilagodili obremenitvi in po mo\u017enosti po izgubi nekaj kilogramov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima, kak\u0161ne koristi ima tek za va\u0161e telo? Potem preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 razlogov, zakaj za\u010deti te\u010di. Kako bo spremenil va\u0161e telo<\/a><\/strong>?<\/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\/11\/iStock-1308574122-1124x750.jpg\" alt=\"Je tek \u0161kodljiv za va\u0161e sklepe?\" class=\"wp-image-403581\" width=\"843\" height=\"563\" title=\"Je tek \u0161kodljiv za va\u0161e sklepe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vpliv \u0161portnih dejavnosti na sklepe<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Zaradi prilagoditvenih mehanizmov, ki se pojavijo ob redni obremenitvi sklepov, se <strong>izbolj\u0161ata njihova funkcija in obseg gibanja<\/strong>. <span style=\"color: #ff6600\">[2-3]<\/span><\/li><li>Sklepi se zaradi gibanja bolj nama\u017eejo s sinovialno teko\u010dino, ki pomaga hraniti <strong>hrustanec<\/strong>. <span style=\"color: #ff6600\">[11]<\/span><\/li><li>Hkrati se odpadne snovi, ki nastajajo pri presnovi hrustanca, <strong>u\u010dinkoviteje izpirajo<\/strong>.<span style=\"color: #ff6600\"> [11]<\/span><\/li><li>S \u0161portom <strong>krepite mi\u0161ice, vezi in druge telesne strukture<\/strong>, ki obdajajo sklepe in jim zagotavljajo funkcionalno podporo. Posledica tega je lahko na primer <strong>bolj\u0161a in stabilnej\u0161a dr\u017ea<\/strong>. <span style=\"color: #ff6600\">[2-3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub koristim vadbe za sklepe mnogi trdijo, da tek pretirano obremenjuje sklepe, kar je nezdravo. Menijo, da je glavno tveganje obraba hrustanca, ki mora bla\u017eiti mo\u010dne udarce, zlasti na asfaltu ali drugih trdih povr\u0161inah. <strong>Zato je tek pogosto uvr\u0161\u010den med dejavnosti z velikim u\u010dinkom na telo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vendar to ne pomeni, da je \u0161kodljiv za va\u0161e sklepe<\/strong>. Hrustanec se lahko prilagodi velikim obremenitvam, in \u010de ne te\u010dete maratona naravnost s kav\u010da, temve\u010d sledite poti postopnega pove\u010devanja obsega treninga, jim tek ne bi smel \u0161kodovati. To seveda velja za ljudi, ki svojo teka\u0161ko kariero za\u010dnejo z razmeroma zdravimi sklepi in ustrezno skrbijo za nego sklepov, <a href=\"https:\/\/gymbeam.si\/hrana-za-sklepe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehrano<\/a> in okrevanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po sedanjem mnenju sklepi v tem pogledu delujejo podobno kot mi\u0161ice, in \u010de jih ne uporabljate in ne spodbujate dovolj, se lahko njihova funkcionalnost postopoma poslab\u0161a. Torej tudi tu velja staro pravilo &#8220;Uporabljaj ali jih izgubi&#8221;. <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<p>\u010ce vas zanima, katera prehranska dopolnila vam lahko pomagajo izbolj\u0161ati va\u0161o teka\u0161ko ali drugo aerobno zmogljivost, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 najbolj\u0161ih prehranskih dopolnil za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36244,62371,74791,82513,99598\" ><\/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=\"Kaj_studije_dokazujejo_o_vplivu_teka_na_sklepe\"><\/span>Kaj \u0161tudije dokazujejo o vplivu teka na sklepe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri preu\u010devanju vpliva teka na zdravje sklepov raziskovalci najpogosteje ocenjujejo <strong>tveganje za razvoj osteoartritisa (OA)<\/strong>. Ta bolezen je eden najve\u010djih krivcev za va\u0161e sklepe. Povzro\u010da izgubo mase hrustanca, ki nato ne more tako dobro zmanj\u0161ati udarcev in trenja kosti v sklepu, kot bi moral. Posledica so bole\u010dine, otekanje na obmo\u010dju sklepa in omejena gibljivost. V najhuj\u0161i fazi (4. stopnja OA) je potrebna operacija v obliki popolne zamenjave sklepa, najpogosteje kolena ali kolka. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolgotrajna obremenitev sklepov med tekom lahko pomeni ve\u010dje tveganje za nastanek OA. <strong>Vendar tudi dolgoro\u010dne \u0161tudije niso potrdile te povezave pri teka\u010dih<\/strong>. Dejansko je bilo ugotovljeno, da je pri njih pogostost bolezni manj\u0161a kot pri tistih, ki ne te\u010dejo. Opazili so tudi razliko med rekreativnimi in profesionalnimi teka\u010di, pri \u010demer so se simptomi OA redkeje pojavljali pri amaterjih. <span style=\"color: #ff6600\">[6-7]<\/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\">Ali tek uni\u010duje hrustanec?<\/h3>\n\n\n\n<p>Glede na metaanalizo, ki je ovrednotila rezultate 43 \u0161tudij, se je takoj po teku zmanj\u0161al volumen hrustanca. Vendar se zdi, da ta sprememba ni trajna. Razporeditev in koli\u010dina teko\u010dine v sklepu se namre\u010d med gibanjem dinami\u010dno spreminjata. Vendar je to prehodno stanje. <strong>Rezultati pravzaprav ka\u017eejo, da ima hrustanec dobro sposobnost okrevanja po treningu in se tako lahko u\u010dinkovito prilagodi ponavljajo\u010dim se obremenitvam<\/strong>. Zanimiva je bila tudi ugotovitev, da pri osebah z bla\u017ejimi po\u0161kodbami hrustanca zaradi teka ni pri\u0161lo do poslab\u0161anja stanja sklepa. <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<p>Dokaz o prilagoditveni sposobnosti hrustanca je ponudila tudi druga raziskava. V njej so raziskovalci opazili pove\u010danje koli\u010dine glikozaminoglikana (GAG), ki je pomembna strukturna sestavina hrustanca. Pravzaprav je povezana z njegovo kakovostjo. <strong>V primerjavi s kontrolno (sede\u010do) skupino so imeli teka\u010di za\u010detniki po 10 tednih treninga (tek 3-krat na teden s postopnim pove\u010devanjem obremenitve) vi\u0161jo raven te snovi<\/strong>. Gre torej za pozitiven odziv hrustanca na vadbeno obremenitev. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg redne telesne vadbe in prehrane je za zdravje sklepov pomembna tudi splo\u0161na skrb za zdravje mi\u0161i\u010dno-skeletnega sistema. O prehrani za sklepe si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-dopolnilo-za-sklepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izbrati najbolj\u0161e prehransko dopolnilo za sklepe<\/strong><\/a>?<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"925\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg\" alt=\"Je tek \u0161kodljiv za hrustanec?\" class=\"wp-image-403630\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg 925w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-329x400.jpeg 329w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1264x1536.jpeg 1264w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1685x2048.jpeg 1685w\" sizes=\"auto, (max-width: 925px) 100vw, 925px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Je za va\u0161e sklepe bolj\u0161i tek ali hoja?<\/h3>\n\n\n\n<p>Ljudje, ki jih skrbijo sklepi, pogosto raje hodijo kot te\u010dejo. Zdi se, da hoja ali pohodni\u0161tvo ne obremenjujeta toliko mi\u0161i\u010dno-skeletnega sistema kot tek. Vendar, kot veste, videz pogosto vara in tudi v tem primeru ni vse tako \u010drno-belo. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko so raziskovalci preu\u010devali vpliv teka in hoje na hrustanec, so <strong>ugotovili, da imata obe dejavnosti podoben u\u010dinek<\/strong>. \u010ceprav je tek povzro\u010dil intenzivnej\u0161i stik med razli\u010dnimi deli sklepov, je bila splo\u0161na obremenitev sklepov primerljiva z u\u010dinkom hoje. <span style=\"color: #ff6600\">[1, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je verjetno posledica dejstva, da mora <strong>hrustanec pri teku bla\u017eiti tr\u0161e kostne stike, po drugi strani pa ti stiki trajajo kraj\u0161i \u010das kot pri hoji<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je posledica kraj\u0161ega \u010dasa stika stopala s tlemi. Vlogo verjetno igra tudi \u0161tevilo korakov na enaki razdalji, ki jih pri teku naredite manj kot pri hoji. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izkazalo se je, da je <strong>skupna obremenitev sklepov<\/strong>, ki je klju\u010dna za razvoj osteoartritisa, pri teku razmeroma majhna.<span style=\"color: #ff6600\"> [1, 6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Zanimivo je tudi dejstvo, da je <strong>hitrej\u0161i tek lahko koristnej\u0161i za kolena in kolke<\/strong>. Razlog je spet v \u0161tevilu korakov. Ko enako razdaljo prete\u010dete hitreje, naredite manj korakov kot pri po\u010dasnej\u0161em tempu. Posledica tega je manj\u0161a splo\u0161na obremenitev mi\u0161i\u010dno-skeletnega sistema. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste med tistimi, ki \u017ee dlje \u010dasa nameravajo za\u010deti redno te\u010di, vendar jim primanjkuje motivacije? \u010ce je tako, vam bodo morda v pomo\u010d prakti\u010dni nasveti v na\u0161em \u010dlanku &#8211; <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 u\u010dinkovitih nasvetov za motivacijo za tek, ko se vam ne ljubi<\/a><\/strong>.<\/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=\"Ali_je_priporocljivo_teci_z_odvecno_tezo\"><\/span>Ali je priporo\u010dljivo te\u010di z odve\u010dno te\u017eo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po spoznanju, da tek pravzaprav ni najve\u010dji sovra\u017enik sklepov, se poraja vpra\u0161anje, <strong>ali je ne\u0161kodljiv tudi za ljudi z ve\u010djo telesno te\u017eo<\/strong>. Tem tradicionalno svetujemo, naj se odlo\u010dijo za plavanje, kolesarjenje, nordijsko hojo in druge dejavnosti, ki veljajo za varnej\u0161e za mi\u0161i\u010dno-skeletni sistem. V tem primeru so stvari morda spet nekoliko druga\u010dne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je pokazala \u0161tudija, v kateri so sodelovali teka\u010di z <strong>normalno telesno te\u017eo, prekomerno telesno te\u017eo in debeli teka\u010di<\/strong>. V njej so strokovnjaki ugotovili, da je pri teka\u010dih z normalno telesno te\u017eo ve\u010dja verjetnost po\u0161kodb kolena v primerjavi s tistimi z ve\u010djo telesno te\u017eo. Vendar je pri tem treba opozoriti, da so ljudje z ni\u017ejo telesno te\u017eo morda pretekli dalj\u0161e razdalje in trenirali pogosteje, kar je pove\u010dalo verjetnost po\u0161kodb. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prekomerna telesna te\u017ea sama po sebi negativno vpliva na sklepe. Vendar se za zmanj\u0161anje telesne te\u017ee ni treba omejiti na hojo in plavanje. <strong>Tudi tek je lahko u\u010dinkovito orodje za kurjenje kalorij in izbolj\u0161anje telesne sestave pri ljudeh s prekomerno telesno te\u017eo in debelih<\/strong>. Vendar v njihovem primeru \u0161e posebej velja, da morajo za\u010deti po\u010dasi in postopoma pove\u010devati obremenitev. Telesno dejavnost lahko za\u010dnejo s hitro hojo s palicami, nato preidejo na hojo brez palic in nazadnje na tek. Tako bodo njihovi sklepi dobili prilo\u017enost, da se postopoma prilagodijo obremenitvi. \u010ce bo \u0161lo vse po sre\u010di in bodo shuj\u0161ali, bodo s\u010dasoma dosegli ni\u017ejo te\u017eo, ki bo nekoliko ugodnej\u0161a za njihova kolena in kolke. Dejansko je lahko ve\u010dletno tekanje s prekomerno te\u017eo tvegano z vidika razvoja OA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izgubiti nekaj kilogramov in ne veste, kako to storiti, lahko prakti\u010dne nasvete najdete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro shuj\u0161ati brez \u0161tetja kalorij<\/a><\/strong>.<\/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\/11\/iStock-1349665590-1124x749.jpg\" alt=\"Ali je zdravo te\u010di z odve\u010dno te\u017eo?\" class=\"wp-image-403666\" width=\"843\" height=\"562\" title=\"Ali je zdravo te\u010di z odve\u010dno te\u017eo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-2048x1365.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=\"Kako_zmanjsati_tveganje_za_bolecine_v_sklepih_zaradi_teka\"><\/span>Kako zmanj\u0161ati tveganje za bole\u010dine v sklepih zaradi teka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vse teka\u010de, ne le za za\u010detnike, velja, da je treba investirati v <strong>kakovostne superge<\/strong> z bla\u017eilnikom in funkcionalno <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>teka\u0161ko opravo<\/strong><\/a>, izbrati mehkej\u0161e terene (gozdne in ostale &#8220;mehke&#8221; poti) ter se na za\u010detku posvetovati z <strong>izku\u0161enim trenerjem<\/strong>. Ta vam lahko pomaga pri pravilni tehniki teka. Hkrati se velja spomniti tudi na vadbo za mo\u010d. Redna krepitev nog vodi v krepitev mi\u0161ic in drugih podpornih tkiv, ki obdajajo sklepe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas po teku <strong>\u0161e vedno bolijo sklepi<\/strong>, vzrok morda ni v teku samem. Morda je vzrok <strong>prekomerna uporaba, premalo po\u010ditka, neustrezna obutev ali slaba tehnika teka<\/strong>. Vendar je te te\u017eave mogo\u010de re\u0161iti in ni treba takoj uvrstiti teka na seznam dejavnosti, ki so za vas prepovedane. Namesto tega poi\u0161\u010dite teka\u0161kega trenerja, \u0161portnega zdravnika ali fizioterapevta, ki ima izku\u0161nje s teka\u010di in vam lahko pomaga izbolj\u0161ati vse vidike teka, da vas ne bodo boleli sklepi.<\/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=\"Sedem_osnovnih_nasvetov_za_zdrav_tek\"><\/span>Sedem osnovnih nasvetov za zdrav tek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ohranjajte zdravo telesno te\u017eo<\/h3>\n\n\n\n<p>Prekomerna telesna te\u017ea ni optimalna za va\u0161e sklepe. Zaradi tega so dodatno obremenjeni, kar morajo bla\u017eiti. \u010ce ima oseba nekaj odve\u010dnih kilogramov, se je <strong>bolje osredoto\u010diti na postopno huj\u0161anje<\/strong>. Pri tem se najbolje obnese kombinacija <a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrave prehrane, kardio vadbe in vadbe za mo\u010d<\/a>. <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\">2. Izberite visokokakovostne teka\u0161ke copate<\/h3>\n\n\n\n<p>Predvsem se morate v teka\u0161kih copatih vedno po\u010dutiti udobno. Pomembno vlogo pri izbiri pa ima tudi <strong>vrsta podlage<\/strong>, po kateri najpogosteje te\u010dete (asfalt, gozdne poti, steza). V specializiranih teka\u0161kih trgovinah lahko opravijo tudi analizo hoje, da ugotovijo, ali ste nagnjeni k pronaciji (navznoter) ali supinaciji (navzven). <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\">3. Osredoto\u010dite se na pravilno tehniko teka<\/h3>\n\n\n\n<p>Pri tem vam lahko svetuje <strong>teka\u0161ki trener<\/strong> ali pa vsaj poi\u0161\u010dete videoposnetke o pravilni tehniki teka na internetu in si ogledate, kako to narediti. Prednost trenerja je v tem, da lahko takoj popravi va\u0161o tehniko in bo verjetno opazil tudi podrobnosti, ki jih sami ne opazite. Prav tako lahko nekoga prosite, da posname va\u0161 tek, na podlagi katerega boste lahko ugotovili, ali delate kak\u0161ne ve\u010dje napake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg\" alt=\"Kako zdravo te\u010di?\" class=\"wp-image-403682\" title=\"Kako zdravo te\u010di?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. Izberite pot z mehkej\u0161o povr\u0161ino za tek<\/h3>\n\n\n\n<p>\u010ce imate v bli\u017eini <strong>gozd ali poljske poti<\/strong>, se v idealnem primeru odpravite tja. Te povr\u0161ine so bolj\u0161e za sklepe, saj ne potrebujejo toliko bla\u017eenja kot na asfaltu. <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\">5. Pred tekom se rahlo ogrejte <\/h3>\n\n\n\n<p>Nekaj minut se <strong>gibajte in raztegujte sklepe celega telesa<\/strong>. Tisti, ki se s tekom ukvarjajo resno, lahko dodajo nekaj vaj iz teka\u0161ke abecede. \u010ce vas zanima, na kaj \u0161e morate biti pozorni pred tekom, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010cesa ne smete po\u010deti pred tekom? 10 napak, s katerimi se je sre\u010dal vsak teka\u010d<\/a><\/strong>.<\/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\">6. Postopoma pove\u010dujte obremenitev in ne pozabite na po\u010ditek<\/h3>\n\n\n\n<p>\u010ce za\u010denjate, postopoma dodajajte kilometre in \u010das treninga. Tako se boste izognili pretreniranosti, ki bi vas lahko za dolgo \u010dasa izlo\u010dila iz igre. Poleg tega za ve\u010dino ljubiteljskih teka\u010dev ni priporo\u010dljivo, da bi tekli vsak dan. Va\u0161i sklepi namre\u010d potrebujejo veliko po\u010ditka, da si opomorejo in se pripravijo na naslednji tek. <span style=\"color: #ff6600\">[12-13]<\/span>\r\n<\/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\">7. Tek dopolnite z vadbo za mo\u010d<\/h3>\n\n\n\n<p>V dneh, ko ne te\u010dete, vklju\u010dite vadbo s telesno te\u017eo ali vaje z <a href=\"https:\/\/gymbeam.si\/utezi-za-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017emi<\/a> in <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellom<\/a>. Osredoto\u010dite se na sredino telesa in spodnje okon\u010dine. S tem boste okrepili mi\u0161ice, ki obdajajo va\u0161e sklepe, z mo\u010dnim jedrom pa lahko izbolj\u0161ate koordinacijo in stabilnost.<span style=\"color: #ff6600\"> [12-13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Na podlagi teh ugotovitev se zdi, da je tek primerna \u0161portna dejavnost za ve\u010dino ljudi. Vendar ne smete pozabiti, da <strong>ima vsak od vas druga\u010den za\u010detni polo\u017eaj in da ima veliko vlogo tudi va\u0161e trenutno zdravstveno stanje<\/strong>. Vse je odvisno tudi od va\u0161ega trenutnega \u017eivljenjskega polo\u017eaja in od tega, kako se tek vklaplja vanj, kajti \u010deprav se dva \u010dloveka ukvarjata z isto stvarjo, to ni samodejno isto.\r\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Za ve\u010d prakti\u010dnih nasvetov za prve teka\u010de preberite <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako za\u010deti te\u010di? Enostaven vodnik za za\u010detnike.<\/a><\/strong><\/li><li>\u010ce \u017eelite ostati motivirani in osredoto\u010deni, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Je tek dolgo\u010dasen? Razkrili vam bomo, kako ga vzljubiti in se nenehno izbolj\u0161evati<\/a><\/strong>.<\/li><\/ul>\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_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju dana\u0161njega \u010dlanka \u017ee veste, da tek <strong>nima tako negativnega vpliva na va\u0161e sklepe<\/strong>. Glede na trenutne dokaze ima ta telesna dejavnost bolj pozitiven u\u010dinek. Njen vpliv na sklepe je celo primerljiv s hojo. <strong>\u010ce nimate kostno-mi\u0161i\u010dnih obolenj, ni razloga za zaskrbljenost zaradi \u0161kodljivega u\u010dinka teka v tem pogledu<\/strong>. Poleg tega lahko redna obremenitev sklepov ugodno vpliva na prehrano in delovanje hrustanca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa morajo vsi teka\u010di, zlasti na za\u010detku, postopoma <strong>pove\u010devati vadbeno obremenitev<\/strong> in ne pozabiti na po\u010ditek. Le tako lahko dajo sklepom mo\u017enost, da se ustrezno regenerirajo in se la\u017eje prilagodijo telesni dejavnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil ta \u010dlanek v\u0161e\u010d in imate v svojem krogu ljudi, ki menijo, da tek \u0161koduje sklepom, ga delite z njimi. Morda jim boste pomagali spremeniti mnenje o teku. <\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gelatine-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGelatine Joint 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>Marsikdo tek pogosto povezuje s po\u0161kodbami sklepov, zato se mu raje izogiba. Ali ti ljudje ravnajo pravilno ali pa negativni u\u010dinek teka na kolena in kolke ni tako resen? Odgovore poi\u0161\u010dite v dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":403463,"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":[6795,6267,7485,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-406874","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-sklepi","9":"tag-tek","10":"tag-trening-sl","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>Ali tek \u0161koduje kolenom in ostalim sklepom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali lahko tek povzro\u010di bole\u010dine v kolenih in kolkih? 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