{"id":486403,"date":"2023-07-27T19:17:33","date_gmt":"2023-07-27T17:17:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=486403"},"modified":"2023-08-07T08:18:53","modified_gmt":"2023-08-07T06:18:53","slug":"praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/","title":{"rendered":"Praskanie a boles\u0165 kolien: naj\u010dastej\u0161ie pr\u00ed\u010diny a vhodn\u00e9 cviky"},"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.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Ake_su_najcastejsie_priciny_praskania_a_bolesti_kolien\" title=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny praskania a bolesti kolien?\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny praskania a bolesti kolien?<\/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.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Najcastejsie_ochorenia_kolena\" title=\"Naj\u010dastej\u0161ie ochorenia kolena\">Naj\u010dastej\u0161ie ochorenia kolena<\/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.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Ako_udrziavat_kolena_zdrave\" title=\"Ako udr\u017eiava\u0165 kolen\u00e1 zdrav\u00e9?\">Ako udr\u017eiava\u0165 kolen\u00e1 zdrav\u00e9?<\/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.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Kedy_s_praskanim_v_kolene_alebo_jeho_bolestou_vyhladat_lekara\" title=\"Kedy s praskan\u00edm v kolene alebo jeho boles\u0165ou vyh\u013eada\u0165 lek\u00e1ra?\">Kedy s praskan\u00edm v kolene alebo jeho boles\u0165ou vyh\u013eada\u0165 lek\u00e1ra?<\/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.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Ako_prebieha_liecba_ochorenia_kolien\" title=\"Ako prebieha lie\u010dba ochorenia kolien\">Ako prebieha lie\u010dba ochorenia kolien<\/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.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Cvicenie_pri_praskani_a_bolesti_v_kolene\" title=\"Cvi\u010denie pri praskan\u00ed a bolesti v kolene\">Cvi\u010denie pri praskan\u00ed a bolesti v kolene<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Problemom_s_pohybovym_aparatom_sme_sa_venovali_aj_v_dalsich_clankoch\" title=\"Probl\u00e9mom s pohybov\u00fdm apar\u00e1tom sme sa venovali aj v \u010fal\u0161\u00edch \u010dl\u00e1nkoch:\">Probl\u00e9mom s pohybov\u00fdm apar\u00e1tom sme sa venovali aj v \u010fal\u0161\u00edch \u010dl\u00e1nkoch:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/#Co_si_z_toho_odniest\" title=\"\u010co si z toho odnies\u0165?\">\u010co si z toho odnies\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Praskanie a boles\u0165 kolien je probl\u00e9m, ktor\u00fd \u010dasto rie\u0161ia nielen \u0161portovci. Praskanie v kolen\u00e1ch je spravidla be\u017en\u00fdm prejavom zdrav\u00fdch k\u013abov, ale s boles\u0165ou si neradno zahr\u00e1va\u0165. M\u00f4\u017ee by\u0165 toti\u017e <strong>pr\u00edznakom v\u00e1\u017enej\u0161ieho ochorenia pohybov\u00e9ho apar\u00e1tu<\/strong>. V tomto \u010dl\u00e1nku sa dozviete, kedy s boles\u0165ou kolien rad\u0161ej vyh\u013eada\u0165 lek\u00e1ra \u010di fyzioterapeuta a ktor\u00e9 cviky m\u00f4\u017eu pom\u00f4c\u0165.<\/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=\"Ake_su_najcastejsie_priciny_praskania_a_bolesti_kolien\"><\/span>Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny praskania a bolesti kolien?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrejme v\u00e1m u\u017e tie\u017e niekedy pri pohybe puklo alebo zapraskalo v kolene. Hoci v\u00e1s tak\u00fdto zvuk m\u00f4\u017ee poriadne vystra\u0161i\u0165, spravidla nejde o ni\u010d v\u00e1\u017ene. Naj\u010dastej\u0161ou pr\u00ed\u010dinou s\u00fa toti\u017e<strong> vzduchov\u00e9 bublinky, ktor\u00e9 sa vytvoria v priestore synovi\u00e1lnej tekutiny<\/strong> (tekutina, ktor\u00e1 pri pohybe zni\u017euje trenie k\u013abov)<strong> a pri pohybe praskn\u00fa<\/strong>. Ak prasknutie nesprev\u00e1dza boles\u0165, opuch, s\u010dervenanie alebo in\u00e9 \u0165a\u017ekosti, nemus\u00edte sa b\u00e1\u0165, \u017ee by to zna\u010dilo nie\u010do z\u00e1va\u017en\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165, \u010do \u010fal\u0161ie m\u00f4\u017ee sp\u00f4sobi\u0165 pukanie v k\u013aboch a \u010di je to nebezpe\u010dn\u00e9? V tom pr\u00edpade by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-praskanie-bolest-kolena\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pukanie a praskanie k\u013abov: be\u017en\u00fd jav alebo varovanie pred probl\u00e9mom?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj boles\u0165 kolena za\u017eije po\u010das \u017eivota h\u00e1dam ka\u017ed\u00fd.<strong> Sta\u010d\u00ed to trochu prehna\u0165 s behan\u00edm, nalo\u017ei\u0165 si v\u00e4\u010d\u0161iu z\u00e1\u0165a\u017e v posil\u0148ovni alebo urobi\u0165 r\u00fdchly pohyb pri futbale<\/strong>, na ktor\u00fd koleno nebolo pripraven\u00e9. \u0164a\u017ekosti s t\u00fdmto k\u013abom sa v\u0161ak net\u00fdkaj\u00fa len \u0161portovcov, ale z r\u00f4znych pr\u00ed\u010din ich za\u017e\u00edvaj\u00fa aj menej akt\u00edvni \u013eudia. Boles\u0165 m\u00f4\u017ee po p\u00e1r d\u0148och prejs\u0165, ale tie\u017e sa v kolen\u00e1ch dok\u00e1\u017ee us\u00eddli\u0165 na mesiace \u010di roky. Aby sa neust\u00e1le nezhor\u0161ovala, je d\u00f4le\u017eit\u00e9 odhali\u0165 jej pr\u00ed\u010dinu.<\/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\/07\/iStock-1400242803-1124x749.jpg\" alt=\"Pr\u00ed\u010diny bolesti kolien\" class=\"wp-image-484845\" width=\"843\" height=\"562\" title=\"Pr\u00ed\u010diny bolesti kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1400242803-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1400242803-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1400242803-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1400242803-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Za vznik bolesti k\u013abov \u010dasto m\u00f4\u017ee:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nedostatok alebo nadbytok pohybu&nbsp;<\/li>\n\n\n\n<li>nevhodn\u00e9 cvi\u010denie<\/li>\n\n\n\n<li>nadv\u00e1ha \u010di obezita&nbsp;<\/li>\n\n\n\n<li>svalov\u00e1 nerovnov\u00e1ha<\/li>\n\n\n\n<li>oslaben\u00e9 \u010di skr\u00e1ten\u00e9 svaly&nbsp;<\/li>\n\n\n\n<li>nezdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl<\/li>\n\n\n\n<li>genetika<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto faktory m\u00f4\u017eu by\u0165 pr\u00ed\u010dinou po\u0161kodenia v\u00e4zov, \u00faponov, \u0161liach, chrupky alebo svalov obklopuj\u00facich koleno, \u010do potom vedie k jeho ochoreniu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcastejsie_ochorenia_kolena\"><\/span>Naj\u010dastej\u0161ie ochorenia kolena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolen\u00e1 v\u00e1s m\u00f4\u017eu bolie\u0165 spredu, zozadu, zboku aj zhora, a to s r\u00f4znou intenzitou a z odli\u0161n\u00fdch pr\u00ed\u010din. Len lek\u00e1r v\u0161ak dok\u00e1\u017ee na z\u00e1klade detailn\u00e9ho vy\u0161etrenia stanovi\u0165 presn\u00fa diagn\u00f3zu.<\/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\">\n<li><strong>Osteoartrit\u00edda (osteoartr\u00f3za):<\/strong> Doch\u00e1dza pri nej k opotrebovaniu chrupky, ktor\u00e1 sa sten\u010duje, v d\u00f4sledku \u010doho je medzi kos\u0165ami men\u0161ia tlmiaca vrstva. To m\u00f4\u017ee vyvola\u0165 nielen boles\u0165 v k\u013abe, ale tie\u017e zvukov\u00e9 prejavy. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li><strong>Poranenie v\u00e4zov:<\/strong> Naj\u010dastej\u0161ie ide o po\u0161kodenie predn\u00e9ho skr\u00ed\u017een\u00e9ho v\u00e4zu (ACL), ktor\u00e9 m\u00f4\u017ee vznikn\u00fa\u0165 napr\u00edklad pri r\u00fdchlom ot\u00e1\u010davom pohybe nohy. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li><strong>Poranenie meniskov:<\/strong> Meniskus je chrupkovit\u00fd \u00fatvar, ktor\u00fd funguje ako vyrovn\u00e1vaj\u00faci tlmi\u010d v kolennom k\u013abe. V pr\u00edpade poranenia sa m\u00f4\u017ee zasun\u00fa\u0165 do \u0161trbiny, \u010do sa prejavuje boles\u0165ou, opuchom a obmedzenou pohyblivos\u0165ou kolena. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li><strong>Tendinit\u00edda (z\u00e1pal \u0161liach): <\/strong>Z\u00e1palov\u00e9 ochorenie \u0161liach, ktor\u00e9 m\u00f4\u017ee vznikn\u00fa\u0165 pri ich pre\u0165a\u017eovan\u00ed po\u010das \u0161portov\u00fdch aktiv\u00edt, ako je beh, jazda na bicykli alebo hranie basketbalu. Niekedy sa naz\u00fdva aj ako \u201eskokansk\u00e9 koleno\u201c. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li><strong>Patelofemor\u00e1lny syndr\u00f3m:<\/strong> Mo\u017eno ho pozn\u00e1te pod n\u00e1zvom \u201ebe\u017eeck\u00e9 koleno\u201c, preto\u017ee n\u00edm \u010dasto trpia pr\u00e1ve be\u017eci. Objavuje sa najm\u00e4 u <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">za\u010diato\u010dn\u00edkov<\/a>, ktor\u00ed to pre\u017een\u00fa hne\u010f na \u00favod a z takmer nulovej aktivity za\u010dn\u00fa denne beha\u0165. Okrem pukania v kolene sa prejavuje aj boles\u0165ou nad jab\u013a\u010dkom, ktor\u00e1 sa zhor\u0161uje pri pohybe. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li><strong>Osgood-Schlatterova choroba:<\/strong> Ide o z\u00e1palov\u00e9 ochorenie \u0161\u013eachy, ktor\u00e9 sa prejavuje opuchom pod kolenom a boles\u0165ou v jeho prednej \u010dasti. M\u00f4\u017ee vznikn\u00fa\u0165 pre\u0165a\u017een\u00edm po\u010das \u0161portu, ale tie\u017e pri r\u00fdchlom v\u00fdvojovom raste det\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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\/07\/iStock-1331303771-1124x749.jpg\" alt=\"Prevencia ochorenia kolien\" class=\"wp-image-484861\" width=\"843\" height=\"562\" title=\"Prevencia ochorenia kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1331303771-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1331303771-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1331303771-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1331303771-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Prevencia ochorenia kolien<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_udrziavat_kolena_zdrave\"><\/span>Ako udr\u017eiava\u0165 kolen\u00e1 zdrav\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O kolen\u00e1 by sme sa mali stara\u0165 aj v pr\u00edpade, \u017ee nevyd\u00e1vaj\u00fa \u017eiadne stra\u0161ideln\u00e9 zvuky, nebolia a funguj\u00fa ako po masle. V\u010faka \u010falej uveden\u00fdm opatreniam v r\u00e1mci \u017eivotn\u00e9ho \u0161t\u00fdlu<strong> podpor\u00edte spr\u00e1vnu funkciu kolien a tie\u017e bedier a \u010fal\u0161\u00edch k\u013abov<\/strong>.<strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/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\">\u010co pom\u00f4\u017ee zachova\u0165 kolen\u00e1 v dobrej kond\u00edcii \u010do najdlh\u0161ie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Optim\u00e1lna hmotnos\u0165: <\/strong>Pri nadv\u00e1he alebo obezite doch\u00e1dza k pre\u0165a\u017eeniu k\u013abov, \u010do zvy\u0161uje riziko opotrebenia chrupky a vzniku osteoartrit\u00eddy.<\/li>\n\n\n\n<li><strong>Zdrav\u00fd pohyb: <\/strong>Pri pohybe sa k\u013aby premaz\u00e1vaj\u00fa a dost\u00e1vaj\u00fa sa k nim d\u00f4le\u017eit\u00e9 \u017eiviny krvn\u00fdm obehom, \u010do je k\u013e\u00fa\u010dov\u00e9 pre ich funk\u010dnos\u0165. Okrem \u0161portov\u00fdch aktiv\u00edt im prospieva aj be\u017en\u00fd pohyb, ako je ch\u00f4dza. So \u0161portom to v\u0161ak nepreh\u00e1\u0148ajte a doprajte si \u010das aj na odpo\u010dinok a regener\u00e1ciu.<\/li>\n\n\n\n<li><strong>Zahriatie a rozh\u00fdbanie pred \u0161portom:<\/strong> Pred ka\u017edou \u0161portovou aktivitou nezabudnite na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zahriatie a rozh\u00fdbanie<\/a> v\u0161etk\u00fdch k\u013abov. T\u00fdm ich priprav\u00edte na z\u00e1\u0165a\u017e a zn\u00ed\u017eite riziko zranenia.<\/li>\n\n\n\n<li><strong>Posil\u0148ovanie:<\/strong> Silov\u00e9 cvi\u010denie v\u00e1m pom\u00f4\u017ee spevni\u0165 svaly a \u010fal\u0161ie oporn\u00e9 \u0161trukt\u00fary okolo k\u013abov. Ke\u010f budete cvi\u010di\u0165 technicky spr\u00e1vne a v maxim\u00e1lnom rozsahu pohybu, podpor\u00edte tie\u017e ich pohyblivos\u0165.<\/li>\n\n\n\n<li><strong>Band\u00e1\u017ee: <\/strong>Pri cvi\u010den\u00ed m\u00f4\u017eete pou\u017e\u00edva\u0165 aj band\u00e1\u017ee na kolen\u00e1, ktor\u00e9 k\u013ab spevnia a udr\u017eia v teple. Hodia sa najm\u00e4 pri \u0165a\u017ek\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drepoch<\/a>, m\u0155tvych \u0165ahoch \u010di pri vzpieran\u00ed.<\/li>\n\n\n\n<li><strong>K\u013abov\u00e1 v\u00fd\u017eiva:<\/strong> So starostlivos\u0165ou o zdravie k\u013abov v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/klbova-vyziva-arthro-plus-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">komplexn\u00e1 k\u013abov\u00e1 v\u00fd\u017eiva<\/a>. T\u00e1 obsahuje <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/glukozaminsulfat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glukozam\u00edn<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chondroitin-sulfat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chondroit\u00edn<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/msm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MSM<\/a> a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 s\u00fa be\u017enou s\u00fa\u010das\u0165ou pohybov\u00e9ho apar\u00e1tu a podie\u013eaj\u00fa sa na jeho spr\u00e1vnej funkcii. Patr\u00ed medzi ne napr\u00edklad aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zralocia-chrupavka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eralo\u010dia chrupavka<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kolagen-typ-ii-klbovy-komplex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kolag\u00e9n<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/boswellia-serrata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Boswellia serrata<\/a>. O tom, \u010do v\u0161etko by mala obsahova\u0165 kvalitn\u00e1 k\u013abov\u00e1 v\u00fd\u017eiva, sa dozviete viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-najlepsiu-klbovu-vyzivu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si vybra\u0165 najlep\u0161iu k\u013abov\u00fa v\u00fd\u017eivu?<\/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\/07\/DSC_7923-1124x749.jpg\" alt=\"K\u013abov\u00e1 v\u00fd\u017eiva pre kolen\u00e1\" class=\"wp-image-484879\" width=\"843\" height=\"562\" title=\"K\u013abov\u00e1 v\u00fd\u017eiva pre kolen\u00e1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC_7923-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC_7923-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC_7923-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC_7923-2048x1365.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=\"Kedy_s_praskanim_v_kolene_alebo_jeho_bolestou_vyhladat_lekara\"><\/span>Kedy s praskan\u00edm v kolene alebo jeho boles\u0165ou vyh\u013eada\u0165 lek\u00e1ra?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak samotn\u00e9 puknutie v kolene nesprev\u00e1dza aj boles\u0165, stuhnutos\u0165 alebo opuch k\u013abu, zrejme to nebude ni\u010d v\u00e1\u017ene. V pr\u00edpade bolesti v\u00e4\u010d\u0161inou sta\u010d\u00ed koleno p\u00e1r dn\u00ed trochu \u0161etri\u0165, da\u0165 si pauzu od cvi\u010denia, pou\u017ei\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenova-bandaz-na-koleno-conquer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">band\u00e1\u017e<\/a> \u010di ort\u00e9zu alebo si necha\u0165 koleno odborne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kineziologicka-tejpovacia-paska-k-tape-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zatejpova\u0165<\/a>. \u0164a\u017ekosti potom obvykle postupne odznej\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ak ale trp\u00edte boles\u0165ou u\u017e nieko\u013eko t\u00fd\u017ed\u0148ov, \u0165a\u017ekosti sa sk\u00f4r zhor\u0161uj\u00fa a prid\u00e1vaj\u00fa sa k tomu \u010fal\u0161ie pr\u00edznaky, vyh\u013eadajte \u010do najsk\u00f4r lek\u00e1ra.<\/strong> Sk\u00f4r \u010di nesk\u00f4r v\u00e1s tieto probl\u00e9my m\u00f4\u017eu za\u010da\u0165 obmedzova\u0165 nielen v \u0161porte, ale aj v ka\u017edodennom \u017eivote. \u017dia\u013e, neexistuje \u017eiadna z\u00e1zra\u010dn\u00e1 pilulka ani met\u00f3da, ktor\u00e1 by v\u00e1s bolesti kolien zbavila okam\u017eite a trvale. Nevyplat\u00ed sa ani sk\u00fa\u0161a\u0165 kadejak\u00e9 babsk\u00e9 rady a koleno maza\u0165 napr\u00edklad \u0161peci\u00e1lnou dom\u00e1cou bylinkovou mas\u0165ou. <strong>Na mieste je nav\u0161t\u00edvi\u0165 lek\u00e1ra (ortop\u00e9da) alebo fyzioterapeuta<\/strong>, ktor\u00fd urob\u00ed potrebn\u00fa diagnostiku a navrhne vhodn\u00fa lie\u010dbu. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">Ktor\u00e9 pr\u00edznaky m\u00f4\u017eu signalizova\u0165 po\u0161kodenie kolena?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Boles\u0165:<\/strong> Trv\u00e1 2 \u2013 3 t\u00fd\u017edne alebo sa postupne zhor\u0161uje a je pr\u00edtomn\u00e1 aj v pokoji. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span>&lt;!&#8211;<\/li>\n\n\n\n<li><strong>Opuch a za\u010dervenanie:<\/strong> V pr\u00edpade zranenia alebo ochorenia m\u00f4\u017ee by\u0165 okolie k\u013abu opuchnut\u00e9, s\u010dervenan\u00e9 a tepl\u00e9.<\/li>\n\n\n\n<li><strong>Hor\u00fa\u010dka:<\/strong> Pri z\u00e1palovom ochoren\u00ed k\u013abov sa m\u00f4\u017ee prida\u0165 aj hor\u00fa\u010dka. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span>&lt;!&#8211;<\/li>\n\n\n\n<li><strong>Nestabilita k\u013abu:<\/strong> Ak sa napr\u00edklad koleno kr\u00fati zo strany na stranu a pod v\u00e1hou rozvo\u013e\u0148uje, m\u00f4\u017ee to by\u0165 sp\u00f4soben\u00e9 natrhnut\u00fdmi \u010di uvo\u013enen\u00fdmi v\u00e4zmi. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span>&lt;!&#8211;<\/li>\n\n\n\n<li><strong>Stuhnutos\u0165 a zn\u00ed\u017een\u00fd rozsah pohybu v k\u013abe: <\/strong>Varovanie m\u00f4\u017ee by\u0165 aj v tom, ke\u010f v\u00e1s k\u013aby nepustia do hlbok\u00e9ho drepu alebo in\u00e9ho pohybu, ktor\u00fd be\u017ene zvl\u00e1date. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span>&lt;!&#8211;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5358,6415,8059,36322,62371,67360\" ><\/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=\"Ako_prebieha_liecba_ochorenia_kolien\"><\/span>Ako prebieha lie\u010dba ochorenia kolien<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladom \u00faspe\u0161nej lie\u010dby bolesti kolien je odborn\u00e1 diagnostika, ktor\u00fa v\u00e1m urob\u00ed ortop\u00e9d, \u0161portov\u00fd lek\u00e1r alebo fyzioterapeut. Pod\u013ea v\u00fdsledkov vy\u0161etrenia potom stanov\u00ed diagn\u00f3zu a navrhne lie\u010dbu. M\u00f4\u017ee odporu\u010di\u0165 pou\u017e\u00edvanie <strong>ort\u00e9zy, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bandaze-na-kolena-firm-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>band\u00e1\u017ee<\/strong><\/a><strong>, chladenie, rehabilita\u010dn\u00e9 cvi\u010denie, u\u017e\u00edvanie liekov alebo podpornej <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/23-klbova-vyziva\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>k\u013abovej v\u00fd\u017eivy<\/strong><\/a><strong>, magnetoterapiu, elektrostimul\u00e1ciu a v krajn\u00fdch pr\u00edpadoch oper\u00e1ciu <\/strong>(n\u00e1hrada kolenn\u00e9ho k\u013abu, oper\u00e1cia meniskusu, v\u00e4zov \u010di \u0161liach).<span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel\u00fd priebeh lie\u010dby sa tak l\u00ed\u0161i pr\u00edpad od pr\u00edpadu. <strong>Tak \u010di onak je d\u00f4le\u017eit\u00e9 dlhodobo dodr\u017eiava\u0165 re\u017eim, ktor\u00fd v\u00e1m lek\u00e1r alebo fyzioterapeut odporu\u010d\u00ed. <\/strong>To plat\u00ed dvojn\u00e1sobne pre poopera\u010dn\u00fd stav, ke\u010f je k\u013e\u00fa\u010dov\u00e9 poctivo absolvova\u0165 cel\u00fd rehabilita\u010dn\u00fd proces, aby do\u0161lo k optim\u00e1lnemu hojeniu kolena. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/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\/07\/IMG_4109_OK-1124x749.jpg\" alt=\"Lie\u010debn\u00e9 met\u00f3dy pri ochoren\u00ed kolien\" class=\"wp-image-484911\" width=\"843\" height=\"562\" title=\"Lie\u010debn\u00e9 met\u00f3dy pri ochoren\u00ed kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4109_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4109_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4109_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_4109_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-left\"><span class=\"ez-toc-section\" id=\"Cvicenie_pri_praskani_a_bolesti_v_kolene\"><\/span>Cvi\u010denie pri praskan\u00ed a bolesti v kolene<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f v\u00e1m v kolen\u00e1ch ob\u010das pukne, ale inak s nimi \u017eiadne probl\u00e9my nem\u00e1te,<strong> nemus\u00edte sa v r\u00e1mci \u0161portov\u00fdch aktiv\u00edt nijako obmedzova\u0165<\/strong>. V\u017edy v\u0161ak myslite na zahriatie a rozh\u00fdbanie v\u0161etk\u00fdch k\u013abov, ktor\u00e9 sa tak lep\u0161ie pripravia na z\u00e1\u0165a\u017e, a d\u00e1vajte si tie\u017e pozor na spr\u00e1vnu techniku cvi\u010denia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inak tomu bude v pr\u00edpade bolestiv\u00fdch kolien. <strong>Ur\u010dite netr\u00e9nujte cez boles\u0165 s t\u00fdm, \u017ee si na \u0148u \u010dasom zvyknete alebo ju vycvi\u010d\u00edte. <\/strong>Takisto sa nesna\u017ete stanovi\u0165 diagn\u00f3zu a pohybov\u00fd pl\u00e1n sami a rad\u0161ej sa zverte do r\u00fak odborn\u00edka. V ot\u00e1zke tr\u00e9ningu v\u00e1m najlep\u0161ie porad\u00ed fyzioterapeut, ktor\u00fd urob\u00ed pohybov\u00fa diagnostiku a na z\u00e1klade toho m\u00f4\u017ee odhali\u0165, kde sa skr\u00fdva probl\u00e9m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casto ide o pre\u0165a\u017eenie \u00faponov, skr\u00e1tenie svalov alebo ur\u010dit\u00fa svalov\u00fa nerovnov\u00e1hu. Potom v\u00e1m uk\u00e1\u017ee <strong>\u0161peci\u00e1lne cviky, ktor\u00e9 by mohli pom\u00f4c\u0165 postupne v\u00e1s zbavi\u0165 bolesti<\/strong>. Z\u00e1rove\u0148 v\u00e1m odporu\u010d\u00ed, \u010domu sa rad\u0161ej pri tr\u00e9ningu vyh\u00fdba\u0165 a ako ve\u013emi m\u00f4\u017eete koleno za\u0165a\u017eova\u0165. Potom je to u\u017e na v\u00e1s, ako dobre budete jeho rady posl\u00facha\u0165 a uv\u00e1dza\u0165 do praxe.<\/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\">Pre\u010do cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami?<\/h3>\n\n\n\n<p>Mo\u017eno v\u00e1m hne\u010f napadlo, \u017ee ke\u010f v\u00e1s bolia kolen\u00e1, bude lep\u0161ie necha\u0165 ich odpo\u010d\u00edva\u0165. Pri ak\u00fatnej bolesti sp\u00f4sobenej zranen\u00edm to tak v\u00e4\u010d\u0161inou bude, ale \u010do sa t\u00fdka chronickej (dlhodobej) bolesti kolena, m\u00f4\u017ee zn\u00ed\u017een\u00e1 aktivita sk\u00f4r u\u0161kodi\u0165 a \u0165a\u017ekosti zhor\u0161ova\u0165. Naopak, vhodn\u00e9 cviky navrhnut\u00e9 fyzioterapeutom v\u00e1m pom\u00f4\u017eu<strong> z\u00edska\u0165 sp\u00e4\u0165 silu aj pohyblivos\u0165 kolena a obnovi\u0165 jeho funk\u010dnos\u0165<\/strong>. Naj\u010dastej\u0161ie sa robia pre\u0165ahovacie \u010di posil\u0148ovacie cviky s vlastnou v\u00e1hou alebo mas\u00e1\u017ee s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pom\u00f4ckami.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/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\/07\/iStock-1134840963-1124x749.jpg\" alt=\"Cvi\u010denie pri bolesti kolien\" class=\"wp-image-484927\" width=\"843\" height=\"562\" title=\"Cvi\u010denie pri bolesti kolien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1134840963-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1134840963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1134840963-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1134840963-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako cvi\u010di\u0165 pri bolesti kolien?<\/h3>\n\n\n\n<p>S bo\u013eav\u00fdmi kolenami v\u017edy <strong>cvi\u010dte s maxim\u00e1lnou opatrnos\u0165ou<\/strong>, a to najm\u00e4 v pr\u00edpade, ke\u010f sk\u00fa\u0161ate nejak\u00fd nov\u00fd cvik. Za\u010dnite pri \u0148om s men\u0161\u00edm po\u010dtom opakovan\u00ed alebo krat\u0161ou v\u00fddr\u017eou, ktor\u00fa m\u00f4\u017eete \u010dasom zvy\u0161ova\u0165. Pred posil\u0148ovan\u00edm sa v\u017edy p\u00e1r min\u00fat venujte zahriatiu, napr\u00edklad ch\u00f4dzou na p\u00e1se \u010di jazdou na rotopede, a tie\u017e dynamick\u00e9mu stre\u010dingu, pri ktorom sa zamerajte hlavne na rozh\u00fdbanie bedrov\u00e9ho a kolenn\u00e9ho k\u013abu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa boles\u0165 kolien po\u010das tr\u00e9ningu zhor\u0161\u00ed, rad\u0161ej zn\u00ed\u017ete intenzitu, pr\u00edpadne ho pred\u010dasne ukon\u010dite. <strong>Nasleduj\u00face cviky sa be\u017ene odpor\u00fa\u010daj\u00fa pri probl\u00e9moch s kolenami, nemusia v\u0161ak vyhovova\u0165 ka\u017ed\u00e9mu,<\/strong> tak\u017ee ak pre v\u00e1s nebud\u00fa komfortn\u00e9, rad\u0161ej ich nerobte. D\u00e1vajte si tie\u017e pozor na pre\u0165a\u017eenie. Z ka\u017edej skupiny cvikov si vyberte maxim\u00e1lne 3 a tie robte pravidelne a dlhodobo, aby sa mohol prejavi\u0165 ich \u00fa\u010dinok. Pred cvi\u010den\u00edm ich ide\u00e1lne konzultujte s lek\u00e1rom \u010di fyzioterapeutom.<\/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\">1. Pre\u0165ahovacie cviky&nbsp;<\/h4>\n\n\n\n<p>Cie\u013eom je <strong>zv\u00fd\u0161i\u0165 flexibilitu svalov doln\u00fdch kon\u010dat\u00edn, aby funkciu kolena nijako neobmedzovali<\/strong>. Probl\u00e9mom toti\u017e m\u00f4\u017eu by\u0165 skr\u00e1ten\u00e9 svaly prednej (kvadricepsy) \u010di zadnej (hamstringy) strany stehien.<\/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\">\n<li>Kvadriceps pretiahnete jednoducho tak, \u017ee sa postav\u00edte vzpriamene, jednu nohu pokr\u010d\u00edte v kolene a p\u00e4tu pritiahnete v smere k zadku. Kolen\u00e1 oboch n\u00f4h sa sna\u017ete dr\u017ea\u0165 ved\u013ea seba. Nieko\u013eko sek\u00fand v tejto poz\u00edcii vydr\u017ete a potom vyme\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li>Hamstringy zase dobre pretiahnete v \u013eahu na chrbte. Nechajte jednu nohu natiahnut\u00fa na podlo\u017eke, druh\u00fa mierne pokr\u010dte v kolene a zdvihnite nahor. Rukami sa ju potom sna\u017ete pri\u0165ahova\u0165 k telu. Nieko\u013eko sek\u00fand takto vydr\u017ete a potom nohy vyme\u0148te. Ka\u017ed\u00fa nohu takto pretiahnite aspo\u0148 3-kr\u00e1t. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/1-Protazeni-kvadricepsu.gif\" alt=\"Pre\u0165ahovacie cviky na kolen\u00e1\" class=\"wp-image-485519\" title=\"Pre\u0165ahovacie cviky na kolen\u00e1\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">2. Mas\u00e1\u017ee svalov doln\u00fdch kon\u010dat\u00edn<\/h4>\n\n\n\n<p>Mas\u00edrovanie svalov n\u00f4h m\u00f4\u017ee pom\u00f4c\u0165 uvo\u013eni\u0165 stuhnut\u00e9 svaly, ktor\u00e9 takisto m\u00f4\u017eu by\u0165 pr\u00ed\u010dinu bo\u013eav\u00fdch kolien. Zvl\u00e1dnete to aj sami pomocou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017eneho valca<\/a>&nbsp;\u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-lopticka-flexball-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lopti\u010dky<\/a>. Tieto pom\u00f4cky s\u00fa ide\u00e1lne na <strong>uvo\u013enenie zadku, stehien aj l\u00fdtok<\/strong>.<\/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\">\n<li>Valec alebo lopti\u010dku vlo\u017ete pod sval, potom na\u0148 vlastnou v\u00e1hou \u013eahko tla\u010dte a telom vykon\u00e1vajte pohyby do v\u0161etk\u00fdch str\u00e1n. Intenzitu mas\u00e1\u017ee pri tom dok\u00e1\u017eete kontrolova\u0165 sami pod\u013ea toho, ako ve\u013emi budete svalom do pom\u00f4cky tla\u010di\u0165.&nbsp;<\/li>\n\n\n\n<li>Na uvo\u013enenie svalov je vhodn\u00e1 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-tyc-roller-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017ena ty\u010d<\/a> alebo mas\u00e1\u017ena pi\u0161to\u013e. \u0147ou v\u0161ak prech\u00e1dzajte len po svaloch, teda m\u00e4kk\u00fdch tkaniv\u00e1ch, a vyh\u00fdbajte sa kostiam a k\u013abom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mas\u00e1\u017ene pom\u00f4cky s\u00fa ide\u00e1lne aj ako podpora regener\u00e1cie. O tom, ako ich pou\u017e\u00edva\u0165, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/07\/IMG_9246-1-1124x749.jpg\" alt=\"Mas\u00e1\u017e svalov n\u00f4h\" class=\"wp-image-484959\" width=\"843\" height=\"562\" title=\"Mas\u00e1\u017e svalov n\u00f4h\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_9246-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_9246-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_9246-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_9246-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">3. Cviky na posilnenie kolenn\u00fdch v\u00e4zov<\/h4>\n\n\n\n<p>Kolenn\u00e9 v\u00e4zy (predn\u00fd alebo zadn\u00fd kr\u00ed\u017eov\u00fd v\u00e4z) s\u00fa d\u00f4le\u017eit\u00e9 pre <strong>flexibilitu a stabilitu cel\u00e9ho kolena, preto by sme ich mali udr\u017eiava\u0165 siln\u00e9 a pru\u017en\u00e9<\/strong>. Na to s\u00fa ide\u00e1lne cviky na posilnenie stehien a l\u00fdtok.<\/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\">\n<li>Patria medzi ne drepy, v\u00fdpady, v\u00fdpony, predkop\u00e1vanie, zakop\u00e1vanie a \u010fal\u0161ie cviky vykon\u00e1van\u00e9 v rozsahu pohybu, ktor\u00fd je pre v\u00e1s komfortn\u00fd.&nbsp;<\/li>\n\n\n\n<li>Existuj\u00fa tie\u017e \u0161peci\u00e1lne rehabilita\u010dn\u00e9 cviky, ako je zdv\u00edhanie natiahnutej nohy v sede na zemi, pre\u0165ahovanie nohy polo\u017eenej na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00e4kkom valci<\/a> takisto v sede alebo zdv\u00edhanie hornej natiahnutej nohy v \u013eahu na boku. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/6-Narovnani-nohy.gif\" alt=\"Cviky na posilnenie kolien\" class=\"wp-image-485536\" title=\"Cviky na posilnenie kolien\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">4. Cviky pre lep\u0161iu stabilitu kolena<\/h4>\n\n\n\n<p>Tieto cviky s\u00fa zase zameran\u00e9 na <strong>posilnenie svalov, ktor\u00e9 podporuj\u00fa spr\u00e1vne postavenie kolenn\u00e9ho k\u013abu<\/strong>.<\/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\">\n<li>Patria medzi ne r\u00f4zne rovnov\u00e1\u017ene cviky, napr\u00edklad drepy \u010di ch\u00f4dza do boku s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a> nad kolenami alebo drepy na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balan\u010dnej podlo\u017eke<\/a> (s maxim\u00e1lnou opatrnos\u0165ou, rozsah pohybu pod\u013ea aktu\u00e1lnych mo\u017enost\u00ed a balan\u010dn\u00fdch schopnost\u00ed).<\/li>\n\n\n\n<li>Vhodn\u00e9 s\u00fa tie\u017e r\u00f4zne varianty cviku glute bridge alebo v\u00fdstupy na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bed\u0148u<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/07-Bridge.gif\" alt=\"Stabiliza\u010dn\u00e9 cviky na koleno\" class=\"wp-image-485572\" title=\"Stabiliza\u010dn\u00e9 cviky na koleno\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">5. \u0160portov\u00e9 aktivity, pri ktor\u00fdch sa kolen\u00e1 to\u013eko neza\u0165a\u017euj\u00fa<\/h4>\n\n\n\n<p>S bo\u013eav\u00fdmi kolenami by ste sa mali <strong>vyh\u00fdba\u0165 aktivit\u00e1m, pri ktor\u00fdch hrozia tvrd\u00e9 dopady, v\u00fdskoky, n\u00e1razy, rot\u00e1cie alebo r\u00fdchle zmeny smeru pohybu<\/strong>, \u010do by ich mohlo e\u0161te viac po\u0161kodi\u0165. Preto sa neodpor\u00fa\u010da futbal, beh, basketbal, squash alebo tenis. Vyberajte rad\u0161ej \u0161porty, ktor\u00e9 s\u00fa ku kolen\u00e1m \u0161etrnej\u0161ie. <span class=\"tadv-color\" 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<ul class=\"wp-block-list\">\n<li>Vhodn\u00e1 je napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ch\u016fze (opens in a new tab)\">ch\u00f4dza<\/a> (s trekingov\u00fdmi palicami), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"cyklistika (opens in a new tab)\">cyklistika<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"plav\u00e1n\u00ed (opens in a new tab)\">pl\u00e1vanie<\/a>, pilates alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"j\u00f3ga (opens in a new tab)\">joga<\/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=\"Problemom_s_pohybovym_aparatom_sme_sa_venovali_aj_v_dalsich_clankoch\"><\/span>Probl\u00e9mom s pohybov\u00fdm apar\u00e1tom sme sa venovali aj v \u010fal\u0161\u00edch \u010dl\u00e1nkoch:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e1pi v\u00e1s boles\u0165 chrbta? Odpove\u010f na to, \u010do ju naj\u010dastej\u0161ie sp\u00f4sobuje a ako to rie\u0161i\u0165, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165.<\/strong><\/a><\/li>\n\n\n\n<li>O tom, \u010do m\u00f4\u017ee st\u00e1\u0165 za boles\u0165ou lak\u0165a, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tenisov\u00fd a golfov\u00fd lake\u0165: \u010co ich sp\u00f4sobuje a ako sa ich zbavi\u0165?<\/strong><\/a><\/li>\n\n\n\n<li>Ak sa tie\u017e chcete dozvedie\u0165, ako postupova\u0165 pri poranen\u00ed svalov, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co robi\u0165 s natiahnut\u00fdm alebo natrhnut\u00fdm svalom a ako ich rozl\u00ed\u0161i\u0165?<\/strong><\/a><\/li>\n\n\n\n<li>Zauj\u00edma v\u00e1s, ak\u00fd vplyv m\u00e1 na k\u013aby behanie? V tom pr\u00edpade si nenechajte ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/poskodzuje-behanie-kolena-a-dalsie-klby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Po\u0161kodzuje behanie kolen\u00e1 a \u010fal\u0161ie k\u013aby?<\/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=\"Co_si_z_toho_odniest\"><\/span>\u010co si z toho odnies\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0164a\u017ekosti s kolenami dok\u00e1\u017eu poriadne znepr\u00edjemni\u0165 \u017eivot. Preto je d\u00f4le\u017eit\u00e9 dba\u0165 v prvom rade na prevenciu a o k\u013aby sa maxim\u00e1lne stara\u0165. Pom\u00f4\u017ee <strong>zdrav\u00e1 hmotnos\u0165, vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek, k\u013abov\u00e1 v\u00fd\u017eiva a tie\u017e optim\u00e1lny pohyb<\/strong>. Ke\u010f u\u017e sa v\u00e1m ale bolesti kolena objavili a trvaj\u00fa dlh\u0161ie, ur\u010dite by ste to mali za\u010da\u0165 rie\u0161i\u0165. Prv\u00fdm krokom je n\u00e1v\u0161teva lek\u00e1ra, ktor\u00fd odporu\u010d\u00ed lie\u010dbu, a s cvi\u010den\u00edm potom porad\u00ed fyzioterapeut. Vhodn\u00e9 s\u00fa napr\u00edklad cviky na pretiahnutie, posilnenie a lep\u0161iu stabilitu kolena, ktor\u00e9 sme v \u010dl\u00e1nku spomenuli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a pozn\u00e1te niekoho, koho st\u00e1le bolia kolen\u00e1, zdie\u013eajte ho s n\u00edm. Mo\u017eno mu tak pom\u00f4\u017eete n\u00e1js\u0165 pr\u00ed\u010dinu \u0165a\u017ekost\u00ed alebo vybra\u0165 vhodn\u00e9 cviky.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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>U\u017e v\u00e1s niekedy boleli kolen\u00e1 a prem\u00fd\u0161\u013eali ste, \u010d\u00edm to m\u00f4\u017ee by\u0165? V dne\u0161nom \u010dl\u00e1nku n\u00e1jdete naj\u010dastej\u0161ie pr\u00ed\u010diny bolesti kolien, dozviete sa, kedy rad\u0161ej vyh\u013eada\u0165 lek\u00e1ra a ktor\u00e9 cviky m\u00f4\u017eu pri bolesti kolien pom\u00f4c\u0165. <\/p>\n","protected":false},"author":129,"featured_media":484842,"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":[7],"tags":[6058,6153,6144,6069],"filter_section":[],"filter_attribute":[13888],"class_list":{"0":"post-486403","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-cviky","9":"tag-klbova-vyziva","10":"tag-klby","11":"tag-zdravie","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Praskanie a boles\u0165 kolien: naj\u010dastej\u0161ie pr\u00ed\u010diny a vhodn\u00e9 cviky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pr\u00ed\u010diny bolesti a praskania kolien, kedy s boles\u0165ou vyh\u013eada\u0165 lek\u00e1ra a ako prebieha lie\u010dba? 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