{"id":474272,"date":"2023-06-01T11:26:21","date_gmt":"2023-06-01T09:26:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=474272"},"modified":"2025-10-23T13:32:33","modified_gmt":"2025-10-23T11:32:33","slug":"10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/","title":{"rendered":"Pokanje v sklepih: Pogost pojav ali opozorilni znak?"},"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\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/#Pokanje_lahko_izhaja_ne_le_iz_kolen_temvec_tudi_iz_drugih_sklepov\" title=\"Pokanje lahko izhaja ne le iz kolen, temve\u010d tudi iz drugih sklepov\">Pokanje lahko izhaja ne le iz kolen, temve\u010d tudi iz drugih sklepov<\/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\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/#Zakaj_vam_poka_v_sklepih\" title=\"Zakaj vam poka v sklepih?\">Zakaj vam poka v sklepih?<\/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\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/#Kdaj_se_posvetovati_z_zdravnikom\" title=\"Kdaj se posvetovati z zdravnikom?\">Kdaj se posvetovati z zdravnikom?<\/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\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/#3_najpogostejsi_miti_o_pokanju_v_sklepih\" title=\"3 najpogostej\u0161i miti o pokanju v sklepih\">3 najpogostej\u0161i miti o pokanju v sklepih<\/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\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/#Kako_ohraniti_zdravje_sklepov\" title=\"Kako ohraniti zdravje sklepov?\">Kako ohraniti zdravje sklepov?<\/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\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali vam med \u010depenjem ali raztezanjem kdaj poka v sklepih? Morda se spra\u0161ujete, ali je to normalno ali opozorilni znak za kaj resnej\u0161ega. Na sre\u010do je to obi\u010dajno normalen pojav gibanja sklepov, zato ni potrebe po paniki. V\u010dasih pa je to lahko znak razvijajo\u010de se bolezni. V dana\u0161njem \u010dlanku boste izvedeli, <strong>kako prepoznati, kdaj je treba obravnavati pokanje v sklepih<\/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=\"Pokanje_lahko_izhaja_ne_le_iz_kolen_temvec_tudi_iz_drugih_sklepov\"><\/span>Pokanje lahko izhaja ne le iz kolen, temve\u010d tudi iz drugih sklepov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zvoki v sklepih, ki so podobni<strong> prasketanju, pokanju ali ribanje<\/strong>, se strokovno imenujejo <strong>krepitus<\/strong>. Ne sli\u0161ite jih samo v kolenih, ampak tudi v prstih, ramenih, komolcih ali hrbtenici. Ta te\u017eava ni tako povezana s starostjo, kot se morda zdi. Morda se spomnite, da so vam ali va\u0161emu so\u0161olcu v srednji \u0161oli med ogrevanjem v razredu telovadbe pokala kolena. Mnogi ljudje, \u0161e posebej pa otroci, na primer prostovoljno kr\u010dijo \u010dlenke v prstih. Zakaj ti zvoki prihajajo iz na\u0161ih sklepov?<\/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.si\/blog\/wp-content\/uploads\/2023\/05\/iStock-1338368771-1124x749.jpg\" alt=\"Zakaj nam poka v sklepih?\" class=\"wp-image-472500\" style=\"width:843px;height:562px\" title=\"Zakaj nam poka v sklepih?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1338368771-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1338368771-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1338368771-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1338368771-2048x1365.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=\"Zakaj_vam_poka_v_sklepih\"><\/span>Zakaj vam poka v sklepih?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neprijetni zvoki v sklepih za\u010dnejo prihajati v trenutku, ko naredite gib. To se najpogosteje zgodi, ko vstanete po dalj\u0161em le\u017eanju ali sedenju, globljem \u010depenju, po\u010depu, iztegovanju vratu, upogibanju komolca ali upogibanju hrbta. <strong>Vse komponente sklepov se spravijo v gibanje in pri tem lahko sli\u0161ite to stra\u0161no &#8220;melodijo&#8221;<\/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\">1. Zra\u010dni mehur\u010dki<\/h3>\n\n\n\n<p>Najpogostej\u0161i vzrok so <strong>majhni zra\u010dni mehur\u010dki, ki nastanejo v sinovialni teko\u010dini<\/strong> (teko\u010dina, ki zmanj\u0161uje trenje v sklepih med gibanjem) in <strong>med gibanjem po\u010dijo<\/strong>. To lahko opi\u0161emo, \u010de si pobli\u017ee ogledamo pokanje \u010dlenkov prstov na rokah. V prvi fazi so prsti raztegnjeni do te mere, da se prostor med sklepi pove\u010da, kar zmanj\u0161a pritisk. To omogo\u010da, da plini (ogljikov dioksid, du\u0161ik), ki se obi\u010dajno nahajajo v sinovialni teko\u010dini, tvorijo majhne zra\u010dne mehur\u010dke. Ko se tlak normalizira, <strong>mehur\u010dki po\u010dijo in povzro\u010dijo znani pok<\/strong>. <span style=\"color: #ff6600\">[1, 15]<\/span><\/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\">Zakaj nekateri prostovoljno pokajo svoje sklepe?<\/h4>\n\n\n\n<p>Ljudje, ki namerno pokajo \u010dlenke, to najpogosteje po\u010dnejo <strong>iz navade<\/strong>. Ko to za\u010dnejo po\u010deti, to postane skoraj obred. Nekatere ljudi vodi stres ali nervoza, zato to po\u010dnejo, <strong>da bi se sprostili<\/strong>. Obstajajo pa tudi ljudje, ki to po\u010dnejo samo zato, ker jim je <strong>v\u0161e\u010d zvok pokanja<\/strong> in ker \u017eelijo zadovoljiti svoje \u010dute. Prav tako ne moremo pozabiti na tiste, ki preprosto u\u017eivajo, ko jim za\u010dnejo pokati sklepi, druge pa to moti. <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<h4 class=\"wp-block-heading\">Lahko to predstavlja problem?<\/h4>\n\n\n\n<p>Ste v otro\u0161tvu sli\u0161ali tudi, da lahko pokanje prstov po\u0161koduje sklepe in celo povzro\u010di artritis? Na sre\u010do je to le eden od mitov, ki kro\u017eijo v dru\u017ebi. Po sedanjih znanstvenih dognanjih namre\u010d ni dovolj dokazov, ki bi to potrjevali. <strong>Vendar pa obstajajo redki primeri, ko so imeli ljudje te\u017eave zaradi dolgotrajnega in rednega pokanja sklepov<\/strong>. Pri tem je \u0161lo predvsem za po\u0161kodbe mehkih tkiv, kot so kite, ki obdajajo sklepe. Zato bodite previdni, da se pri pokanju prstov ne po\u0161kodujete po nepotrebnem.<span style=\"color: #ff6600\"> [2-3]<\/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=\"748\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/05\/iStock-1367102991-kopie-1124x748.jpg\" alt=\"Kaj povzro\u010da krepitacijo sklepov?\" class=\"wp-image-472484\" style=\"width:843px;height:561px\" title=\"Kaj povzro\u010da krepitacijo sklepov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1367102991-kopie-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1367102991-kopie-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1367102991-kopie-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1367102991-kopie-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Gibanje kit in vezi<\/h3>\n\n\n\n<p>Ko se sklep premakne, se polo\u017eaj tetive spremeni in se nekoliko premakne. <strong>Ko se tetiva vrne v prvotni polo\u017eaj, lahko sli\u0161ite pok<\/strong>. Poleg tega se ob premikanju sklepa napnejo vezi, kar prav tako lahko povzro\u010di neprijetne zvoke. To se pogosto zgodi na primer pri vstajanju iz sede\u010dega polo\u017eaja ali pri hoji po stopnicah. <span style=\"color: #ff6600\">[3-4]<\/span><\/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\">Lahko to predstavlja problem?<\/h4>\n\n\n\n<p>Podobno kot pri zra\u010dnih mehur\u010dkih vam ni treba skrbeti, da je razpokanost znak \u010desa resnega. \u010ceprav sam zvok zveni stra\u0161ljivo, je <strong>obi\u010dajno normalen znak zdravega mi\u0161i\u010dno-skeletnega sistema<\/strong>. Le v primeru izjemne preobremenitve ali preobremenitve vezi lahko te popokajo, kar prepoznate po nenadni bole\u010dini. Zato vam ni treba skrbeti zaradi samega pokanja.<\/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=\"37927,43657,53074,53731,53743,67246\" ><\/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<h3 class=\"wp-block-heading\">3. Bolezen ali po\u0161kodba sklepov<\/h3>\n\n\n\n<p>Sklepi lahko popokajo tudi zaradi dolgotrajne bolezni ali po\u0161kodbe. Po\u0161kodovani so lahko <strong>hrustanec, vezi ali kite<\/strong>, kar vpliva na njihovo delovanje. V tem primeru imate verjetno \u0161e druge simptome, kot so bole\u010dina, oteklina ali rde\u010dina ko\u017ee na sklepu.<\/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\">Katere bolezni ali stanja lahko povzro\u010dijo krepitus v sklepih?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Osteoartritis<\/strong>: Ta povzro\u010da obrabo hrustanca, ki postane tanj\u0161i, kosti pa imajo manj\u0161o oporo. To lahko povzro\u010di ne le bole\u010dino v sklepu, temve\u010d tudi pokajo\u010de zvoke. <span style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li><strong>Po operaciji<\/strong>: V\u010dasih se krepitus v sklepih pojavi po operaciji, na primer po zamenjavi celotnega sklepa. Vendar pa \u0161tudije ka\u017eejo, da to ni nujno znak nepopolne operacije ali drugih po\u0161kodb. Morda ga povzro\u010dajo novi sestavni deli, ki so bili vstavljeni v sklep. <span style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Nestabilna poga\u010dica<\/strong>: Po po\u0161kodbi ali zaradi prirojene okvare lahko poga\u010dica za kratek \u010das izstopi iz svojega naravnega gibanja in povzro\u010di pokanje v kolenu. To je treba vedno zgodaj obravnavati pri fizioterapevtu ali zdravniku, saj nestabilna kolenska \u010deljust predstavlja veliko tveganje za po\u0161kodbe med gibanjem. <span style=\"color: #ff6600\">[7-8]<\/span><\/li>\n\n\n\n<li><strong>Patellofemoralni sindrom<\/strong>: V\u010dasih ga imenujejo tudi &#8220;teka\u0161ko koleno&#8221;, saj ga pogosto ob\u010dutijo teka\u010di. Pojavi se zlasti pri <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\">za\u010detnikih<\/a>, ki pretiravajo z za\u010detkom in iz prakti\u010dno nobene dejavnosti preidejo na vsakodnevni tek. Poleg krepitacije v kolenu se ka\u017ee tudi kot bole\u010dina nad kolenom, ki se poslab\u0161a pri gibanju. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><strong>Po\u0161kodovan meniskus<\/strong>: Meniskus je hrustan\u010dna struktura, ki v kolenskem sklepu deluje kot bla\u017eilec udarcev. \u010ce je po\u0161kodovan, se lahko zatakne v vrzel, kar v\u010dasih povzro\u010di ob\u010dutek poskakovanja in pokanja v kolenu. Do te po\u0161kodbe najpogosteje pride med \u0161portom, spremljajo pa jo tudi bole\u010dina, oteklina in omejena gibljivost kolena. <span style=\"color: #ff6600\">[7-8]<\/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.si\/blog\/wp-content\/uploads\/2023\/05\/image1-2-1124x750.jpeg\" alt=\"Vzroki za pokanje v sklepih\" class=\"wp-image-472516\" style=\"width:843px;height:563px\" title=\"Vzroki za pokanje v sklepih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image1-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image1-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image1-2-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image1-2-2048x1367.jpeg 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=\"Kdaj_se_posvetovati_z_zdravnikom\"><\/span>Kdaj se posvetovati z zdravnikom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce va\u0161a kolena ali drugi sklepi delujejo normalno, razen ob\u010dasnega pokanja, verjetno ni treba skrbeti. \u010ce pa <strong>sumite, da gre za ve\u010djo te\u017eavo, se je raje \u010dim prej lotite<\/strong>. Obi\u0161\u010dite zdravnika (ortopedskega kirurga), ki bo opravil obse\u017een pregled in predlagal ustrezno zdravljenje.<\/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\"><strong>Kateri simptomi lahko ka\u017eejo na po\u0161kodbo sklepov?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bole\u010dina<\/strong>: akutna bole\u010dina, ki spremlja pokanje, ali dolgotrajna bole\u010dina v sklepih pri gibanju ali v mirovanju.<\/li>\n\n\n\n<li><strong>Otekanje in rde\u010dica<\/strong>: Ob po\u0161kodbi ali bolezni je lahko okolica sklepa otekla, rde\u010da in topla na otip.<\/li>\n\n\n\n<li><strong>Nestabilnost sklepa<\/strong>: \u010ce se na primer koleno zvija z ene strani na drugo in popu\u0161\u010da pod te\u017eo, je to lahko posledica pretrganih ali ohlapnih vezi. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Zmanj\u0161an obseg gibanja v sklepu<\/strong>: To je lahko opozorilo, \u010de v sklepih ne morete narediti globokega po\u010depa ali drugih gibov, ki jih obi\u010dajno izvajate. <span style=\"color: #ff6600\">[11]<\/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.si\/blog\/wp-content\/uploads\/2023\/05\/iStock-1331303771-1124x749.jpg\" alt=\"Pokanje kolen z bole\u010dino\" class=\"wp-image-472532\" style=\"width:843px;height:562px\" title=\"Pokanje kolen z bole\u010dino\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1331303771-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1331303771-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1331303771-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1331303771-2048x1365.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=\"3_najpogostejsi_miti_o_pokanju_v_sklepih\"><\/span>3 najpogostej\u0161i miti o pokanju v sklepih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstajajo \u0161tevilni miti, povezani z namernim in nenamernim pokanjem sklepov. Ste kdaj verjeli kateremu od njih? <\/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. Pokanje sklepov povzro\u010da artritis <\/h3>\n\n\n\n<p>Glede na raziskave prostovoljno pokanje sklepov ne vodi do artritisa. V primeru, da nekdo \u017ee trpi za to boleznijo, se lahko pojavi kot eden od simptomov. <span style=\"color: #ff6600\">[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. Pokanje povzro\u010da ve\u010djo obrabo sklepov<\/h3>\n\n\n\n<p>Tudi tu velja enako kot pri artritisu. Zaenkrat \u0161e ni dokazov, da si ljudje po\u0161kodujejo sklepe. Poleg tega lahko tudi zdravi sklepi ob\u010dasno povzro\u010dijo \u010dudno pokanje. <span style=\"color: #ff6600\">[14]<\/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. Pokanje sklepov je \u0161kodljivo<\/h3>\n\n\n\n<p>\u010ce pokanja v sklepih ne spremljajo bole\u010dine in drugi simptomi, morda ne gre za te\u017eavo. V\u010dasih lahko celo daje ob\u010dutek spro\u0161\u010denosti, na primer, kadar upognete hrbet. <span style=\"color: #ff6600\">[14]<\/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\">4. Pokanje v sklepih je mogo\u010de popolnoma zaustaviti<\/h3>\n\n\n\n<p>Sami lahko zaustavite pokanje prstov na rokah. \u010ce pa vam po\u010di v kolenu, ko vstanete s stola ali \u010depite, tega ne morete tako zelo nadzorovati. Vendar pa vam lahko pomaga ogrevanje in temeljito raztezanje sklepov pred vadbo. <\/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.si\/blog\/wp-content\/uploads\/2023\/05\/IMG_2993-1124x749.jpg\" alt=\"Ali pokanje po\u0161koduje sklepe?\" class=\"wp-image-472548\" style=\"width:843px;height:562px\" title=\"Ali pokanje po\u0161koduje sklepe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_2993-2048x1365.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=\"Kako_ohraniti_zdravje_sklepov\"><\/span>Kako ohraniti zdravje sklepov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skrbite za zdravje svojih sklepov, tudi \u010de ob\u010dasno popokajo, sicer pa delujejo kot ura. Poleg genetskih dejavnikov nanje vpliva tudi va\u0161 \u017eivljenjski slog. Na delovanje svojih sklepov lahko bistveno vplivate.<span style=\"color: #ff6600\"> [12]<\/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\">Kaj vam bo pomagalo, da bodo va\u0161i sklepi \u010dim dlje v dobri kondiciji?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdrava telesna te\u017ea<\/strong>: prekomerna telesna te\u017ea ali debelost preobremenjuje sklepe in pove\u010duje tveganje za obrabo hrustanca in osteoartritis.<\/li>\n\n\n\n<li><strong>Zdravo gibanje<\/strong>: Pri gibanju se sklepi nama\u017eejo, v krvni obtok pa pridejo pomembna hranila, ki so pomembna za njihovo delovanje. Poleg \u0161portnih dejavnosti jim koristi tudi normalno gibanje, kot je hoja. Vendar pa s \u0161portom ne pretiravajte in si privo\u0161\u010dite \u010das za po\u010ditek.<\/li>\n\n\n\n<li><strong>Pred vadbo se ogrejte<\/strong>: Pred \u0161portno aktivnostjo se ne pozabite <a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\">ogreti<\/a> in raztegniti vseh sklepov. Tako jih boste pripravili na obremenitev in zmanj\u0161ali tveganje za po\u0161kodbe.<\/li>\n\n\n\n<li><strong>Krepitev<\/strong>: Vaje za krepitev pomagajo okrepiti mi\u0161ice in druge podporne strukture okoli sklepov. \u010ce vadite tehni\u010dno pravilno in z najve\u010djim obsegom gibanja, spodbujate tudi njihovo gibljivost.<\/li>\n\n\n\n<li><strong>Povoji<\/strong>: Na kolenih ali komolcih lahko uporabite tudi povoje, da bo sklep oja\u010dan in topel. Posebej uporabni so pri te\u017ekih <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\"><strong>po\u010depih<\/strong><\/a>, mrtvem dvigu ali dvigovanju ute\u017ei.<\/li>\n\n\n\n<li><strong>Prehrana za sklepe<\/strong>: Tudi <a href=\"https:\/\/gymbeam.si\/prehrana-za-sklepe-arthro-plus-120-kaps-gymbeam.html\">kompleksna prehrana za sklepe<\/a> vam lahko pomaga pri skrbi za zdravje sklepov. Ta vsebuje <a href=\"https:\/\/gymbeam.si\/glukozamin-hondroitin-gymbeam.html\">glukozamin<\/a>, <a href=\"https:\/\/gymbeam.si\/hondroitin-sulfat-gymbeam.html\">hondroitin<\/a>, <a href=\"https:\/\/gymbeam.si\/msm-gymbeam.html\">MSM<\/a> in druge snovi, ki so normalen del mi\u0161i\u010dno-skeletnega sistema in prispevajo k njegovemu pravilnemu delovanju. Med njimi so <a href=\"https:\/\/gymbeam.si\/hrustanec-morskega-psa-gymbeam.html\">hrustanec morskega psa<\/a>, <a href=\"https:\/\/gymbeam.si\/kompleks-za-sklepe-s-kolagenom-tipa-ii-gymbeam.html\">kolagen<\/a> ali <a href=\"https:\/\/gymbeam.si\/boswellia-serrata-gymbeam.html\">Boswellia serrata<\/a>. Ve\u010d o tem, kaj mora vsebovati kakovostna hrana za sklepe, si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-dopolnilo-za-sklepe\/\"><strong>Kako izbrati najbolj\u0161a dopolnila za sklepe?<\/strong><\/a><\/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.si\/blog\/wp-content\/uploads\/2023\/05\/IMG_4109-1124x749.jpg\" alt=\"Kako ohranjati zdrave sklepe?\" class=\"wp-image-472564\" style=\"width:843px;height:562px\" title=\"Kako ohranjati zdrave sklepe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_4109-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_4109-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_4109-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_4109-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">O te\u017eavah z mi\u0161i\u010dno-skeletnim sistemom smo \u017ee pisali v ve\u010d drugih \u010dlankih:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imate bole\u010dine v hrbtu? Odgovor na vpra\u0161anje, kaj jo najpogosteje povzro\u010da in kako jo odpraviti, najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\">Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itve, kako se je znebiti<\/a><\/strong>.<\/li>\n\n\n\n<li>V \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/\">Teni\u0161ki in golf komolec: Kaj ju povzro\u010da in kako se ju znebiti <\/a><\/strong>lahko odkrijete, kaj je lahko vzrok za bole\u010dine v komolcu.<\/li>\n\n\n\n<li>\u010ce \u017eelite razumeti, kako ravnati pri po\u0161kodbah mi\u0161ic, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\"><strong>Kaj storiti z nategnjeno ali pretrgano mi\u0161ico in kako ju lo\u010diti<\/strong><\/a>?<\/li>\n\n\n\n<li>\u010ce vas zanima, kak\u0161en je vpliv teka na sklepe, lahko to izveste v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/\">Ali tek \u0161koduje kolenom in drugim sklepom?<\/a><\/strong><\/li>\n<\/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_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju dana\u0161njega \u010dlanka \u017ee <strong>veste, da vam ni treba skrbeti za ob\u010dasnega pokanja v kolenu<\/strong>. Najpogosteje je to posledica zra\u010dnega mehur\u010dka, ki obi\u010dajno nastane v sklepih. \u010ce pa se pojavljajo tudi bole\u010dine ali otekanje, morate obiskati zdravnika. V vsakem primeru <strong>poskrbite za svoje sklepe, da bodo zdr\u017eali \u010dim dlje<\/strong>. Veliko jim koristijo zdrava telesna te\u017ea, redna telesna vadba in vadba za mo\u010d. Pred vadbo jih vedno dobro raztegnite, pri dvigovanju te\u017ekih bremen pa sklepe utrdite s povoji.<\/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 na\u0161 \u010dlanek v\u0161e\u010d in poznate koga, ki mu nenehno pokajo kolena, ga delite z njim. Morda jim boste pomagali odkriti vzrok teh nadle\u017enih zvokov. <\/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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/complex-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex 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>Ali se vam pogosto zgodi, da vam kolena &#8220;popokajo&#8221;, ko \u010depite ali vstajate? V na\u0161em \u010dlanku boste izvedeli, kaj lahko povzro\u010di te zvoke in kdaj to lahko pomeni kaj resnej\u0161ega. <\/p>\n","protected":false},"author":129,"featured_media":472476,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6759,6723,6507,6795],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-474272","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-kolagen-sl","9":"tag-prehrana-za-sklepe","10":"tag-prehranska-dopolnila","11":"tag-sklepi","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>Pokanje v sklepih: Pogost pojav ali opozorilni znak? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kateri so vzroki za pokanje kolen in drugih sklepov? 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