{"id":484081,"date":"2023-08-08T09:29:39","date_gmt":"2023-08-08T07:29:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=484081"},"modified":"2023-08-08T09:29:39","modified_gmt":"2023-08-08T07:29:39","slug":"10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima\/","title":{"rendered":"Pucketanje i krckanje u zglobovima: \u010dest fenomen ili upozorenje na problem?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima\/#Pucketanje_moze_biti_ne_samo_u_koljenima_vec_i_u_drugim_zglobovima\" title=\"Pucketanje mo\u017ee biti ne samo u koljenima, ve\u0107 i u drugim zglobovima\">Pucketanje mo\u017ee biti ne samo u koljenima, ve\u0107 i u drugim zglobovima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima\/#Zasto_vasi_zglobovi_pucketaju\" title=\"Za\u0161to va\u0161i zglobovi pucketaju?\">Za\u0161to va\u0161i zglobovi pucketaju?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima\/#Kada_se_posavjetovati_s_lijecnikom\" title=\"Kada se posavjetovati s lije\u010dnikom?\">Kada se posavjetovati s lije\u010dnikom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima\/#3_najpopularnija_mita_o_pucketanju_zglobova\" title=\"3 najpopularnija mita o pucketanju zglobova\">3 najpopularnija mita o pucketanju zglobova<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima\/#Kako_ocuvati_zdravlje_zglobova\" title=\"Kako o\u010duvati zdravlje zglobova?\">Kako o\u010duvati zdravlje zglobova?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/10-vjezbi-za-sprjecavanje-krckanja-i-bolova-u-koljenima\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pucketaju li vam zglobovi kada \u010du\u010dnete ili se iste\u017eete? Mo\u017eda ste se pitali je li to normalno ili znak upozorenja na ne\u0161to ozbiljnije. Sre\u0107om, to je obi\u010dno normalna manifestacija pokreta zglobova, tako da nema mjesta panici. Me\u0111utim, ponekad to mo\u017ee biti znak bolesti u razvoju. U dana\u0161njem \u010dlanku nau\u010dit \u0107ete<strong> kako prepoznati kada je potrebno rije\u0161iti problem pucketanja u zglobovima.<\/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=\"Pucketanje_moze_biti_ne_samo_u_koljenima_vec_i_u_drugim_zglobovima\"><\/span>Pucketanje mo\u017ee biti ne samo u koljenima, ve\u0107 i u drugim zglobovima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zvukovi u zglobovima koji podsje\u0107aju na <strong>pucketanje, krckanje, praskanje ili \u0161kripanje nazivaju se stru\u010dno krepitacije u zglobovima.<\/strong> Mogu ih proizvoditi ne samo koljena, ve\u0107 i prsti, ramena, laktovi ili kralje\u017enica. Ovaj problem nije toliko vezan uz dob kao \u0161to se \u010dini. Mo\u017eda se sje\u0107ate da su vama ili va\u0161em kolegi iz razreda praskala koljena tijekom zagrijavanja na satu tjelesnog u srednjoj \u0161koli. Mnogi ljudi, a posebno djeca, naprimjer, svojevoljno pucketaju zglobovima prstiju. Za\u0161to ovi zvukovi dolaze iz na\u0161ih zglobova?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1338368771-1124x749.jpg\" alt=\"Za\u0161to zglobovi pucketaju?\" class=\"wp-image-472500\" width=\"843\" height=\"562\" title=\"Za\u0161to zglobovi pucketaju?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_vasi_zglobovi_pucketaju\"><\/span>Za\u0161to va\u0161i zglobovi pucketaju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neugodni zvukovi po\u010dinju dolaziti iz zglobova \u010dim napravite pokret. To je naj\u010de\u0161\u0107e kada ustanete nakon du\u017eeg le\u017eanja ili sjedenja, dubljeg \u010du\u010dnja, iskoraka, istezanja vrata, savijanja lakta ili izvijanja le\u0111a. <strong>Sve komponente zgloba se pokre\u0107u i pritom mo\u017eete \u010duti ovu zastra\u0161uju\u0107u melodiju.<\/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. Mjehuri\u0107i zraka<\/h3>\n\n\n<ul>\n<li>Naj\u010de\u0161\u0107i uzrok su mali <strong>mjehuri\u0107i zraka koji se stvaraju u prostoru sinovijalne teku\u0107ine<\/strong> (teku\u0107ina koja smanjuje trenje u zglobovima tijekom kretanja) koji<strong> pucaju tijekom pokreta.<\/strong> Pa\u017eljiviji pogled na pucketanje zglobova prstiju mo\u017ee se upotrijebiti za opisivanje ovoga. U prvoj fazi prsti se iste\u017eu do to\u010dke gdje se prostor izme\u0111u zglobova pove\u0107ava, smanjuju\u0107i pritisak. To omogu\u0107uje plinovima (uglji\u010dni dioksid, du\u0161ik) koji se ina\u010de nalaze u sinovijalnoj teku\u0107ini da formiraju male mjehuri\u0107e zraka. Nakon \u0161to se tlak normalizira<strong>, mjehuri\u0107i pucaju i proizvode poznati zvuk pucketanja.<\/strong> <span style=\"color: #ff6600;\">[1, 15]<\/span><\/li>\n<\/ul>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to neki dobrovoljno pucketaju zglobovima?<\/h4>\n\n\n\n<p>Ljudi koji namjerno pucketaju zglobovima naj\u010de\u0161\u0107e to \u010dine <strong>iz navike<\/strong>. Kad to po\u010dnu raditi, to im postaje gotovo kao ritual. Neki ljudi potaknuti <strong>stresom ili nervozom<\/strong> to rade kako bi se poku\u0161ali opustiti. Ali postoje i ljudi koji to rade samo zato \u0161to <strong>vole zvuk pucketanja<\/strong> i \u017eele ugoditi svojim osjetilima. Ne zaboravimo ni one koji samo u\u017eivaju kada po\u010dnu pucketati zglobovima i smetati drugima. <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\">Mo\u017ee li to biti problem?<\/h4>\n\n\n\n<p>Jeste li i vi u djetinjstvu \u010duli da pucketanje prstima mo\u017ee o\u0161tetiti zglobove, pa \u010dak i izazvati artritis? Sre\u0107om, ovo je samo jedan od mitova koji kru\u017ee dru\u0161tvom. Zapravo, prema trenutnoj znanosti, nema dovoljno dokaza koji bi to poduprli. <strong>Ipak, rijetki su slu\u010dajevi da su ljudi imali problema kao posljedicu dugotrajnog i redovitog pucketanja zglobovima<\/strong>. Oni su uglavnom uklju\u010divali o\u0161te\u0107enje mekih tkiva, kao \u0161to su tetive koje okru\u017euju zglobove. Stoga pazite da se nepotrebno ne ozlijedite pucketanjem prstima.<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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1367102991-kopie-1124x748.jpg\" alt=\"\u0160to uzrokuje krepitaciju zglobova?\" class=\"wp-image-472484\" width=\"843\" height=\"561\" title=\"\u0160to uzrokuje krepitaciju zglobova?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Pokreti tetiva i ligamenata<\/h3>\n\n\n\n<p>\u010cim se zglob pomakne, polo\u017eaj tetive se mijenja i lagano se pomi\u010de s mjesta. <strong>Kad se tetiva vrati u prvobitni polo\u017eaj, mo\u017eete \u010duti pucketanje<\/strong>. Osim toga, pri pomicanju zgloba dolazi do istezanja ligamenata, \u0161to tako\u0111er mo\u017ee uzrokovati neugodne zvukove. To se \u010desto doga\u0111a, primjerice, pri ustajanju iz sjede\u0107eg polo\u017eaja ili pri hodanju niz stepenice. <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\">Mo\u017ee li to biti problem?<\/h4>\n\n\n\n<p>Kao i kod mjehuri\u0107a zraka, ne morate se brinuti da je pucketanje znak ne\u010deg ozbiljnog. Iako sam zvuk mo\u017ee zvu\u010dati potpuno zastra\u0161uju\u0107e, <strong>to je obi\u010dno normalna manifestacija zdravog mi\u0161i\u0107no-ko\u0161tanog sustava.<\/strong> Samo u slu\u010daju izrazitog preoptere\u0107enja ili prenaprezanja ligamenata mo\u017ee do\u0107i do njihovog pucketanja, \u0161to mo\u017eete zaklju\u010diti po iznenadnoj boli. Stoga se ne morate brinuti zbog samog zvuka.<\/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=\"9081,6219,64375,64375,65053,2301,8059,5362,69037,43147,36244,43149,64867,69052\" ><\/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. Bolest ili ozljeda zglobova<\/h3>\n\n\n\n<p>Zglobovi tako\u0111er mogu pucketati kao posljedica bolesti ili ozljede koja je u tijeku<strong>. Hrskavica, ligamenti ili tetive mogu biti o\u0161te\u0107eni, \u0161to utje\u010de na njihovu funkciju.<\/strong> Ako je to slu\u010daj, vjerojatno imate druge simptome kao \u0161to su bol, oteklina ili crvenilo ko\u017ee na zglobu.<\/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\">Koje bolesti ili zdravstvena stanja mogu biti odgovorni za krepitaciju zglobova?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Osteoartritis:<\/strong> Uzrokuje ga tro\u0161enje i kidanje hrskavice koja postaje tanja, a kosti imaju manje amortizacije. To mo\u017ee uzrokovati ne samo bol u zglobu, ve\u0107 i pucketanje. <span style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li><strong>Nakon operacije:<\/strong> Ponekad se nakon operacije javlja krepitacija zgloba, naprimjer nakon potpune zamjene zgloba. Me\u0111utim, studije pokazuju da to ne mora biti znak neuspje\u0161ne operacije ili druge \u0161tete. To mo\u017ee biti uzrokovano novim komponentama koje su umetnute u zglob. <span style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Nestabilna patela:<\/strong> Nakon ozljede ili zbog uro\u0111ene mane, patela mo\u017ee nakratko isko\u010diti iz svog prirodnog pokreta i izazvati pucketanje u koljenu. To uvijek treba rano rije\u0161iti kod fizioterapeuta ili lije\u010dnika jer nestabilna \u010da\u0161ica koljena predstavlja visok rizik od ozljeda tijekom kretanja. <span style=\"color: #ff6600\">[7-8]<\/span><\/li>\n\n\n\n<li><strong>Patelofemoralni sindrom:<\/strong> Ponekad se naziva &#8220;trka\u010dko koljeno&#8221; jer trka\u010di \u010desto pate od njega. Javlja se posebno kod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">po\u010detnika<\/a>&nbsp;koji pretjeraju na samom po\u010detku i prije\u0111u s gotovo nikakve aktivnosti na svakodnevno tr\u010danje. Osim krepitacije u koljenu, manifestira se i kao bol iznad \u010da\u0161ice koljena koja se poja\u010dava pokretom. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><strong>Ozlije\u0111eni meniskus:<\/strong> Meniskus je hrskavi\u010dna struktura koja djeluje kao amortizer u zglobu koljena. Ako se ozlijedi, mo\u017ee se zaglaviti u pukotini, \u0161to ponekad rezultira osje\u0107ajem preskakanja i pucketanja u koljenu. Ova ozljeda naj\u010de\u0161\u0107e nastaje tijekom bavljenja sportom, a tako\u0111er je pra\u0107ena bolovima, otokom i ograni\u010denom pokretljivo\u0161\u0107u koljena. <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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/image1-2-1124x750.jpeg\" alt=\"Uzroci pucketanja zglobova\" class=\"wp-image-472516\" width=\"843\" height=\"563\" title=\"Uzroci pucketanja zglobova\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_se_posavjetovati_s_lijecnikom\"><\/span>Kada se posavjetovati s lije\u010dnikom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako va\u0161a koljena ili drugi zglobovi normalno funkcioniraju osim povremenog pucketanja ili praskanja, vjerojatno nema razloga za brigu. U suprotnom, <strong>ako sumnjate na ve\u0107i problem, bilo bi bolje da ga po\u010dnete rje\u0161avati \u0161to je prije mogu\u0107e.<\/strong> Posjetite lije\u010dnika (ortopeda) koji \u0107e obaviti sveobuhvatan pregled i predlo\u017eiti odgovaraju\u0107e lije\u010denje.<\/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>Koji simptomi mogu ukazivati na o\u0161te\u0107enje zglobova?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bol:<\/strong> Akutna bol koja prati pucketanje ili dugotrajna bol u zglobu u pokretu ili mirovanju.<\/li>\n\n\n\n<li><strong>Otok i crvenilo:<\/strong> U slu\u010daju ozljede ili bolesti, podru\u010dje oko zgloba mo\u017ee biti nate\u010deno, crveno i toplo na dodir.<\/li>\n\n\n\n<li><strong>Nestabilnost zgloba:<\/strong> Naprimjer, ako se koljeno okre\u0107e s jedne na drugu stranu i olabavi pod te\u017einom, to mo\u017ee uzrokovati pokidane ili olabavljene ligamente. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Smanjen raspon pokreta u zglobu:<\/strong> ovo mo\u017ee biti upozorenje ako vam zglobovi ne dopu\u0161taju duboki \u010du\u010danj ili druge pokrete koje ina\u010de uspijevate. <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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1331303771-1124x749.jpg\" alt=\"Pucketanje koljena popra\u0107eno s boli\" class=\"wp-image-472532\" width=\"843\" height=\"562\" title=\"Pucketanje koljena popra\u0107eno s boli\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_najpopularnija_mita_o_pucketanju_zglobova\"><\/span>3 najpopularnija mita o pucketanju zglobova<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji niz mitova povezanih s namjernim i nenamjernim pucketanjem zglobova. Jeste li ikad povjerovali u ijedan 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. Pucketanje zglobovima uzrokuje artritis<\/h3>\n\n\n\n<p>Prema studijama, dobrovoljno pucketanje zglobova ne dovodi do artritisa. U slu\u010daju da netko ve\u0107 boluje od ove bolesti, ona se mo\u017ee pojaviti kao jedan od simptoma. <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. Pucketanje dovodi do ve\u0107eg tro\u0161enja i habanja zglobova<\/h3>\n\n\n\n<p>Ovdje vrijedi isto \u0161to i za artritis. Jo\u0161 nema dokaza da ljudi o\u0161te\u0107uju svoje zglobove. Osim toga, \u010dak i zdravi zglobovi mogu povremeno ispu\u0161tati neobi\u010dan zvuk pucketanja. <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. Krckanje zglobova je \u0161tetno<\/h3>\n\n\n\n<p>Ako krckanje u zglobovima nije popra\u0107eno bolovima i drugim simptomima, mo\u017eda i ne predstavlja problem. Ponekad \u010dak mo\u017ee pru\u017eiti osje\u0107aj opu\u0161tenosti, naprimjer kada savijete le\u0111a. <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. Krckanje zglobova mo\u017ee se sasvim zaustaviti<\/h3>\n\n\n\n<p>Mo\u017eete zaustaviti krckanje vlastitih zglobova. Ali ako vam zakrcka koljeno kada ustanete sa stolca ili \u010du\u010dnete, ne mo\u017eete to toliko kontrolirati. Me\u0111utim, ono \u0161to pri tome mo\u017ee pomo\u0107i je zagrijavanje i temeljito istezanje zglobova prije vje\u017ebanja.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/IMG_2993-1124x749.jpg\" alt=\"O\u0161te\u0107uje li krckanje zglobove?\" class=\"wp-image-472548\" width=\"843\" height=\"562\" title=\"O\u0161te\u0107uje li krckanje zglobove?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ocuvati_zdravlje_zglobova\"><\/span>Kako o\u010duvati zdravlje zglobova?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trebali biste odr\u017eavati zdravlje svojih zglobova \u010dak i ako tu i tamo krckaju, ali ina\u010de rade kao sat. Osim genetskih faktora, na njih utje\u010de i va\u0161 na\u010din \u017eivota. Mo\u017eete uvelike utjecati na funkciju svojih zglobova.<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\">\u0160to \u0107e vam pomo\u0107i da zglobovi budu \u0161to dulje u dobroj formi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdrava tjelesna te\u017eina:<\/strong> prekomjerna tjelesna te\u017eina ili pretilost preoptere\u0107uju zglobove, pove\u0107avaju\u0107i rizik od tro\u0161enja i pucanja hrskavice i osteoartritisa.<\/li>\n\n\n\n<li><strong>Zdravo kretanje:<\/strong> Kada se kre\u0107ete, va\u0161i su zglobovi podmazani i va\u017eni hranjivi sastojci dolaze do njih kroz krvotok, \u0161to je va\u017eno za njihovu funkcionalnost. Uz sportske aktivnosti, koristi im normalno kretanje poput hodanja. Ipak, nemojte pretjerivati sa sportom i dopustite si vremena za odmor.<\/li>\n\n\n\n<li><strong>Zagrijte se prije vje\u017ebanja:<\/strong> Ne zaboravite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zagrijavanje-istezanje-i-hladenje-jesu-li-zaista-vazni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zagrijati i istegnuti <\/a>&nbsp; sve zglobove prije bilo kakve sportske aktivnosti. To \u0107e ih pripremiti za optere\u0107enje i smanjiti rizik od ozljeda.<\/li>\n\n\n\n<li><strong>Ja\u010danje<\/strong>: Vje\u017ebe snage poma\u017eu vam oja\u010dati mi\u0161i\u0107e i druge potporne strukture oko zglobova. Kada vje\u017ebate ispravnom tehnikom i s maksimalnim opsegom pokreta, pospje\u0161it \u0107ete i njihovu mobilnost.<\/li>\n\n\n\n<li><strong>Banda\u017ee:<\/strong> Tako\u0111er mo\u017eete koristiti banda\u017ee na koljenima ili laktovima kako biste zglob odr\u017eali oja\u010danim i toplim. Posebno su korisni za te\u0161ke <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010du\u010dnjeve,<\/a><\/strong>&nbsp;mrtvo dizanje ili dizanje utega.<\/li>\n\n\n\n<li><strong>Prehrana za zglobove:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/prehrana-za-zglobove-arthro-plus-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kompleksna prehrana za zglobove<\/a> tako\u0111er vam mo\u017ee pomo\u0107i u brizi o zdravlju zglobova. Sadr\u017ei <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/glukozamin-sulfat-120-tableta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukozamin<\/a>, <a href=\"https:\/\/gymbeam.hr\/kondroitin-sulfat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kondroitin<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/msm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MSM<\/a> i druge tvari koje su normalni dio mi\u0161i\u0107no-ko\u0161tanog sustava i doprinose njegovoj pravilnoj funkciji. Me\u0111u njima su <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/hrskavica-morskog-psa-100-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hrskavica morskog psa<\/a>, <a href=\"https:\/\/gymbeam.hr\/kompleks-za-zglobove-s-kolagenom-tipa-ii-gymbeam.html\" class=\"ek-link\">kolagen<\/a> ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/boswellia-serrata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Boswellia serrata<\/a>. Vi\u0161e o tome \u0161to treba sadr\u017eavati kvalitetna hrana za zglobove mo\u017eete saznati u na\u0161em \u010dlanku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-dodatak-za-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako odabrati najbolju prehranu za zglobove?<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/IMG_4109-1124x749.jpg\" alt=\"Kako podr\u017eati zdravlje zglobova?\" class=\"wp-image-472564\" width=\"843\" height=\"562\" title=\"Kako podr\u017eati zdravlje zglobova?\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">O problemima s mi\u0161i\u0107no-ko\u0161tanim sustavom raspravljalo se u nekoliko drugih \u010dlanaka:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mu\u010de vas bolovi u le\u0111ima? Odgovor na to \u0161to ih naj\u010de\u0161\u0107e uzrokuje i kako ih se rije\u0161iti mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bolovi u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja kako ih se rije\u0161iti<\/strong><\/a><\/li>\n\n\n\n<li>\u0160to bi moglo biti uzrok bolova u laktu mo\u017eete otkriti u na\u0161em \u010dlanku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/teniski-i-golferski-lakat-sto-ih-uzrokuje-i-kako-ih-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Teniski i golferski lakat: \u0161to ih uzrokuje i kako ih se rije\u0161iti?<\/a><\/strong><\/li>\n\n\n\n<li>Ako tako\u0111er \u017eelite razumjeti kako se nositi s ozljedama mi\u0161i\u0107a, pogledajte na\u0161 \u010dlanak <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0160to u\u010diniti s istegnu\u0107em ili kidanjem mi\u0161i\u0107a i kako ih razlikovati?<\/a><\/strong><\/li>\n\n\n\n<li>Pitate li se kakav u\u010dinak tr\u010danje ima na va\u0161e zglobove, saznajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ostecuje-li-trcanje-vasa-koljena-i-ostale-zglobove\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>O\u0161te\u0107uje li tr\u010danje koljena i ostale zglobove?<\/strong><\/a><\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to ste pro\u010ditali dana\u0161nji \u010dlanak, ve\u0107 z<strong>nate da ne morate brinuti o povremenom pucketanju ili praskanju u koljenu.<\/strong> Naj\u010de\u0161\u0107e je uzrokovano mjehuri\u0107ima zraka koji se obi\u010dno stvaraju u zglobovima. Me\u0111utim, ako uz to vi osje\u0107ate i bol ili oteklinu, trebali biste posjetiti lije\u010dnika. U svakom slu\u010daju, <strong>vodite ra\u010duna o svojim zglobovima kako bi \u0161to du\u017ee trajali.<\/strong> Veliku korist imaju od zdrave tjelesne te\u017eine, redovite tjelovje\u017ebe i vje\u017ebi snage. Uvijek ih dobro istegnite prije vje\u017ebanja i koristite banda\u017ee za u\u010dvr\u0161\u0107ivanje zglobova kada di\u017eete te\u0161ke utege.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio na\u0161 \u010dlanak i znate nekoga \u010dija koljena stalno pucketaju, podijelite ga s njima. Mo\u017eda im mo\u017eete pomo\u0107i otkriti uzrok tih dosadnih zvukova.<\/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.hr\/steznici-za-vjezbanje\" 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.hr\/kompleksna-prehrana-zglobova\" 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>\u010cesto vam praska u koljenima kada \u010du\u010dnete ili ustanete? U na\u0161em \u010dlanku saznat \u0107ete \u0161to mo\u017ee uzrokovati ove zvukove i kada to mo\u017ee ukazivati na ne\u0161to ozbiljnije.<\/p>\n","protected":false},"author":129,"featured_media":472465,"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":[132],"tags":[6500,6752,6716,6788],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-484081","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-dodaci-prehrani-hr","9":"tag-kolagen-hr","10":"tag-prahrana-za-zglobove-hr","11":"tag-zglobovi-hr","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>Pucketanje i krckanje u zglobovima: \u010dest fenomen ili upozorenje na problem? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su uzroci pucketanja u koljenima i drugim zglobovima? 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