{"id":487831,"date":"2023-08-17T15:03:50","date_gmt":"2023-08-17T13:03:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=487831"},"modified":"2025-04-02T15:51:30","modified_gmt":"2025-04-02T13:51:30","slug":"pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/","title":{"rendered":"Pokanje in bole\u010dine v kolenu: pogosti vzroki in ustrezne vaje"},"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\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Kateri_so_najpogostejsi_vzroki_za_pokanje_in_bolecine_v_kolenih\" title=\"Kateri so najpogostej\u0161i vzroki za pokanje in bole\u010dine v kolenih?\">Kateri so najpogostej\u0161i vzroki za pokanje in bole\u010dine v kolenih?<\/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\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Najpogostejse_bolezni_kolena\" title=\"Najpogostej\u0161e bolezni kolena\">Najpogostej\u0161e bolezni 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.si\/blog\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Kako_ohraniti_zdrava_kolena\" title=\"Kako ohraniti zdrava kolena?\">Kako ohraniti zdrava kolena?<\/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\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Kdaj_morate_poiskati_zdravnisko_pomoc_zaradi_pokanja_ali_bolecine_v_kolenu\" title=\"Kdaj morate poiskati zdravni\u0161ko pomo\u010d zaradi pokanja ali bole\u010dine v kolenu?\">Kdaj morate poiskati zdravni\u0161ko pomo\u010d zaradi pokanja ali bole\u010dine v kolenu?<\/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\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Kaksen_je_obicajni_pristop_k_zdravljenju_bolezni_kolena\" title=\"Kak\u0161en je obi\u010dajni pristop k zdravljenju bolezni kolena\">Kak\u0161en je obi\u010dajni pristop k zdravljenju bolezni kolena<\/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\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Vadba_s_pokanjem_in_bolecinami_v_kolenu\" title=\"Vadba s pokanjem in bole\u010dinami v kolenu\">Vadba s pokanjem in bole\u010dinami v kolenu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Misicno-skeletna_vprasanja_smo_obravnavali_tudi_v_drugih_clankih\" title=\"Mi\u0161i\u010dno-skeletna vpra\u0161anja smo obravnavali tudi v drugih \u010dlankih:\">Mi\u0161i\u010dno-skeletna vpra\u0161anja smo obravnavali tudi v drugih \u010dlankih:<\/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.si\/blog\/pokanje-in-bolecine-v-kolenu-pogosti-vzroki-in-ustrezne-vaje\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pokanje in bole\u010dine v kolenih so te\u017eave, s katerimi se pogosto sre\u010dujejo ne le \u0161portniki, temve\u010d tudi \u0161tevilni drugi ljudje. \u010ceprav je ob\u010dasno pokanje v kolenih za zdrave sklepe lahko normalno, pa bole\u010dine, ki se pojavljajo ob tem, ne smete jemati zlahka. To je lahko <strong>simptom resnej\u0161ih te\u017eav z mi\u0161i\u010dno-skeletnim sistemom<\/strong>. V tem \u010dlanku boste na\u0161li informacije o tem, kdaj je priporo\u010dljivo poiskati zdravni\u0161ko pomo\u010d ali se posvetovati s fizioterapevtom zaradi pokanja in bole\u010din v kolenu. Poleg tega boste odkrili vaje, ki lahko pomagajo pri laj\u0161anju neprijetnih ob\u010dutkov.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_so_najpogostejsi_vzroki_za_pokanje_in_bolecine_v_kolenih\"><\/span>Kateri so najpogostej\u0161i vzroki za pokanje in bole\u010dine v kolenih?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Najverjetneje ste \u017ee kdaj ob\u010dutili pokanje ali prasketanje v kolenu, ko ste se premikali. \u010ceprav je lahko precej nenavaden ob\u010dutek, na splo\u0161no ne gre za ni\u010d resnega. Najpogostej\u0161i vzrok je nastanek <strong>zra\u010dnih mehur\u010dkov v prostoru sinovialne teko\u010dine<\/strong> (teko\u010dina, ki zmanj\u0161uje trenje v sklepu), <strong>ki med gibanjem po\u010di<\/strong>. \u010ce pokanja ne spremljajo bole\u010dina, oteklina, rde\u010dina ali druge te\u017eave, ni treba skrbeti, saj ne ka\u017ee na ni\u010d resnega.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u017delite izvedeti, kaj \u0161e lahko povzro\u010di pokanje v sklepih in ali je to nevarno? Potem ne smete zamuditi na\u0161ega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-vaj-za-preprecevanje-pokanja-in-skripanja-v-kolenih\/\">Pokanje v sklepih: Pogost pojav ali opozorilni znak?<\/a><\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Bole\u010dine v kolenih v dolo\u010denem \u017eivljenjskem obdobju ob\u010duti skoraj vsakdo. <strong>Lahko gre le za prevelik napor med tekom, dvigovanje te\u017ejih ute\u017ei v fitnesu ali nenaden gib med nogometno tekmo<\/strong>, na katerega koleno ni bilo pripravljeno. Vendar te\u017eave s koleni niso zna\u010dilne le za \u0161portnike; zaradi razli\u010dnih razlogov jih lahko do\u017eivijo tudi manj aktivni posamezniki. Bole\u010dina lahko po nekaj dneh popusti, lahko pa traja tudi ve\u010d mesecev ali celo let. Da bi prepre\u010dili njeno poslab\u0161anje, je klju\u010dnega pomena, da ugotovimo vzrok, ki jo povzro\u010da.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/iStock-1400242803-1124x749.jpg\" alt=\"Vzroki za bole&#x10D;ine v kolenih\" class=\"wp-image-484845\" width=\"843\" height=\"562\" title=\"Vzroki za bole&#x10D;ine v kolenih\" 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<h3 class=\"wp-block-heading\">K nastanku bole\u010din v sklepih pogosto prispevajo naslednji dejavniki:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>nezadostna ali pretirana telesna dejavnost<\/li>\n\n\n\n<li>nepravilen na\u010din vadbe<\/li>\n\n\n\n<li>prekomerna telesna te\u017ea ali debelost<\/li>\n\n\n\n<li>mi\u0161i\u010dna neravnovesja<\/li>\n\n\n\n<li>\u0161ibke ali napete mi\u0161ice<\/li>\n\n\n\n<li>nezdrav \u017eivljenjski slog<\/li>\n\n\n\n<li>genetika<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ti dejavniki lahko povzro\u010dijo po\u0161kodbe vezi, kit, hrustanca ali mi\u0161ic, ki obdajajo koleno, kar vodi do bolezni kolen. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najpogostejse_bolezni_kolena\"><\/span>Najpogostej\u0161e bolezni kolena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Bole\u010dine v kolenu se lahko pojavijo spredaj, zadaj, ob straneh ali zgoraj, in sicer razli\u010dno mo\u010dno in zaradi razli\u010dnih vzrokov. Natan\u010dno diagnozo lahko postavi le zdravnik na podlagi natan\u010dnega pregleda.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Osteoartritis (osteoartroza):<\/strong> Ko se hrustanec obrablja in tanj\u0161a, kosti pa se med seboj stikajo z manj\u0161im bla\u017eilcem. To lahko povzro\u010di ne le bole\u010dine v sklepih, temve\u010d tudi sli\u0161ne zvoke. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/li>\n\n\n\n<li><strong>Po\u0161kodbe vezi:<\/strong> Najpogostej\u0161a je po\u0161kodba sprednje kri\u017ene vezi (ACL), do katere lahko pride na primer med hitrim zasukom noge. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/li>\n\n\n\n<li><strong>Po\u0161kodbe meniskusa:<\/strong> Meniskus je hrustan\u010dna struktura, ki v kolenskem sklepu deluje kot bla\u017eilec udarcev. V primeru po\u0161kodbe se lahko zatakne v sklepnem prostoru, kar povzro\u010di bole\u010dine, otekanje in omejeno gibljivost kolena.. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/li>\n\n\n\n<li><strong>Tendinitis (vnetje tetive):<\/strong> Vnetno stanje tetiv, ki se lahko razvije zaradi pretirane obremenitve pri \u0161portnih dejavnostih, kot so tek, kolesarjenje ali igranje ko\u0161arke. V\u010dasih se imenuje tudi &#8220;skakalno koleno&#8221;. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/li>\n\n\n\n<li><strong>Patelofemoralni bole\u010dinski sindrom:<\/strong> morda ga poznate pod imenom &#8220;teka\u0161ko koleno&#8221;, saj se pogosto pojavlja pri teka\u010dih. Pogosto se pojavi pri <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" rel=\"noopener\">za\u010detnikih<\/a>, ki se na za\u010detku preve\u010d naprezajo in z minimalne aktivnosti preidejo na vsakodnevni tek. Poleg pokanja v kolenu se ka\u017ee tudi kot bole\u010dina nad kolensko \u010deljustjo, ki se poslab\u0161a med gibanjem. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/li>\n\n\n\n<li><strong>Osgood Schlatter sindrom:<\/strong> To je vnetna bolezen tetive, ki se ka\u017ee kot oteklina pod kolenom in bole\u010dina v njenem sprednjem delu. Razvije se lahko zaradi pretirane \u0161portne vadbe, pri otrocih pa tudi med hitro rastjo. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/iStock-1331303771-1124x749.jpg\" alt=\"Prepre&#x10D;evanje bolezni kolen\" class=\"wp-image-484861\" width=\"843\" height=\"562\" title=\"Prepre&#x10D;evanje bolezni kolen\" 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\">Prepre\u010devanje bolezni kolen<\/figcaption><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_ohraniti_zdrava_kolena\"><\/span>Kako ohraniti zdrava kolena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Za kolena moramo skrbeti, tudi \u010de ne povzro\u010dajo stra\u0161ljivih zvokov, ne bolijo in delujejo nemoteno. Z izvajanjem spodaj navedenih napotkov lahko <strong>podprete pravilno delovanje kolen, pa tudi kolkov in drugih sklepov.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kaj lahko pomaga ohraniti kolena v dobrem stanju \u010dim dlje?<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Optimalna te\u017ea:<\/strong> Prekomerna te\u017ea ali debelost lahko povzro\u010di preobremenitev sklepov, kar pove\u010da tveganje za obrabo hrustanca in razvoj osteoartritisa.<\/li>\n\n\n\n<li><strong>Zdravo gibanje:<\/strong> Med telesno aktivnostjo se sklepi podma\u017eejo, s krvnim obtokom pa do njih pridejo pomembna hranila, ki so klju\u010dna za njihovo delovanje. Poleg \u0161portnih dejavnosti jim koristi tudi redno gibanje, kot je hoja. Vendar se med \u0161portom izogibajte pretiranim naporom in poskrbite, da boste imeli \u010das za po\u010ditek in okrevanje.<\/li>\n\n\n\n<li><strong>Ogrevanje in raztezanje pred \u0161portom:<\/strong> Pred \u0161portno aktivnostjo se ne pozabite<a href=\"https:\/\/gymbeam.si\/blog\/ogrevanje-raztezanje-in-ohlajanje-je-to-res-pomembno\/\" target=\"_blank\" rel=\"noopener\"> ogreti in raztegniti<\/a> vseh sklepov. S tem jih pripravite na obremenitev in zmanj\u0161ate tveganje za po\u0161kodbe.<\/li>\n\n\n\n<li><strong>Vadba za mo\u010d:<\/strong> Vaje za mo\u010d bodo pomagale okrepiti mi\u0161ice in druge podporne strukture okoli sklepov. Z vadbo s pravilno tehniko in polnim obsegom gibanja podpirate tudi njihovo gibljivost.<\/li>\n\n\n\n<li>Opornice za kolena: Med vadbo lahko pose\u017eete tudi po <a href=\"https:\/\/gymbeam.com\/knee-support-bandage-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kolenskih opornicah<\/a>, ki zagotavljajo oporo in ohranjajo sklep topel. Posebej koristni so pri te\u017ekih <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noopener\">po\u010depih<\/a>, mrtvem dvigu ali dvigovanju ute\u017ei.<\/li>\n\n\n\n<li><strong>Prehranska dopolnila za sklepe:<\/strong> K skrbi za zdravje sklepov lahko pripomorejo tudi <a href=\"https:\/\/gymbeam.com\/joint-support-arthro-plus-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener\">celoviti dodatki za sklepe<\/a>. Ti vsebujejo snovi, kot so <a href=\"https:\/\/gymbeam.com\/glucosamine-sulfate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">glukozamin<\/a>, <a href=\"https:\/\/gymbeam.com\/chondroitin-sulphate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">hondroitin<\/a>, <a href=\"https:\/\/gymbeam.com\/msm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">MSM<\/a> in druge sestavine, ki so bistvene za pravilno delovanje mi\u0161i\u010dno-skeletnega sistema. To lahko vklju\u010duje tudi sestavine, kot so hrustanec <a href=\"https:\/\/gymbeam.com\/shark-cartilage-100-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener\">morskega psa<\/a>, <a href=\"https:\/\/gymbeam.com\/collagen-type-ii-joint-complex-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kolagen<\/a> ali <a href=\"https:\/\/gymbeam.com\/boswellia-serrata-gymbeam.html\" target=\"_blank\" rel=\"noopener\">bosvelija serrata<\/a>. \u010ce \u017eelite izvedeti ve\u010d o tem, kaj mora vsebovati kakovosten dodatek za sklepe, si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-dopolnilo-za-sklepe\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako izbrati najbolj\u0161e prehransko dopolnilo za sklepe?<\/strong><\/a><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/DSC_7923-1124x749.jpg\" alt=\"Prehranska dopolnila za kolenske sklepe\" class=\"wp-image-484879\" width=\"843\" height=\"562\" title=\"Prehranska dopolnila za kolenske sklepe\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_morate_poiskati_zdravnisko_pomoc_zaradi_pokanja_ali_bolecine_v_kolenu\"><\/span>Kdaj morate poiskati zdravni\u0161ko pomo\u010d zaradi pokanja ali bole\u010dine v kolenu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u010ce samega pokanja v kolenu ne spremljajo bole\u010dina, togost ali oteklina v sklepu, verjetno ne gre za resno te\u017eavo. V primeru bole\u010dine pogosto zadostuje, da kolenu omogo\u010dite nekajdnevni po\u010ditek, prekinete vadbo, uporabite <a href=\"https:\/\/gymbeam.com\/knee-support-bandage-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kolensko opornico<\/a> ali pa koleno strokovno ovijete z uporabo<a href=\"https:\/\/gymbeam.com\/kinesiology-k-tape-orange-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> traku<\/a>. Obi\u010dajno se bo nelagodje postopoma zmanj\u0161alo.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>\u010ce vas boli \u017ee ve\u010d tednov in se nelagodje stopnjuje, hkrati pa se pojavljajo dodatni simptomi, je treba \u010dim prej poiskati zdravni\u0161ko pomo\u010d.<\/strong> Te te\u017eave lahko s\u010dasoma za\u010dnejo omejevati ne le va\u0161e \u0161portne dejavnosti, temve\u010d tudi vsakdanje \u017eivljenje. Na \u017ealost ni \u010darobne tablete ali metode, ki bi lahko takoj in trajno odpravila bole\u010dine v kolenih. Prav tako se ne spla\u010da preizku\u0161ati razli\u010dnih doma\u010dih zdravil ali nana\u0161ati posebnih doma\u010dih zeli\u0161\u010dnih mazil na koleno. <strong>Najbolje je obiskati zdravnika (ortopeda) ali fizioterapevta,<\/strong> ki lahko opravita potrebno diagnostiko in priporo\u010dita ustrezno zdravljenje. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Kateri simptomi lahko ka\u017eejo na po\u0161kodbo kolena?<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Bole\u010dina:<\/strong> traja 2-3 tedne ali se postopoma stopnjuje in je prisotna tudi v mirovanju. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><!--<\/li--><\/li>\n\n\n\n<li><strong>Otekanje in rde\u010dica:<\/strong> Ob po\u0161kodbi ali bolezni je lahko obmo\u010dje okoli sklepa oteklo, rde\u010de in toplo.<\/li>\n\n\n\n<li><strong>Vro\u010dina:<\/strong> Vnetne bolezni sklepov lahko spremlja tudi vro\u010dina. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><!--<\/li--><\/li>\n\n\n\n<li><strong>Nestabilnost sklepov:<\/strong> \u010ce na primer koleno niha z ene strani na drugo in je ob obremenitvi ohlapno, je to lahko posledica pretrganih ali zrahljanih vezi. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><!--<\/li--><\/li>\n\n\n\n<li><strong>Togost in zmanj\u0161an obseg gibanja v sklepu:<\/strong> \u0160e en opozorilni znak je, da vas sklepi omejujejo pri izvajanju gibov, kot so globoki po\u010depi ali drugi gibi, ki jih obi\u010dajno z lahkoto izvajate. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><!--<\/li--><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksen_je_obicajni_pristop_k_zdravljenju_bolezni_kolena\"><\/span>Kak\u0161en je obi\u010dajni pristop k zdravljenju bolezni kolena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Klju\u010d do uspe\u0161nega zdravljenja bole\u010dine v kolenu je strokovna diagnoza, ki jo opravi ortoped, \u0161portni zdravnik ali fizioterapevt. Na podlagi rezultatov pregleda bodo dolo\u010dili diagnozo in predlagali na\u010drt zdravljenja. Ta lahko vklju\u010duje priporo\u010dilo za uporabo <strong>kolenskih trakov, <a href=\"https:\/\/gymbeam.com\/firm-knee-wrap-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">opornic<\/a>, hladne terapije, rehabilitacijskih vaj, zdravil ali podpornih <a href=\"https:\/\/gymbeam.com\/joint-supplements\" target=\"_blank\" rel=\"noopener\">dodatkov za sklepe<\/a>. Poleg tega se lahko svetuje zdravljenje, kot so magnetoterapija, elektrostimulacija, v skrajnih primerih pa tudi kirur\u0161ki posegi<\/strong> (zamenjava kolena, operacija meniskusa, vezi ali tetive). <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Celoten potek zdravljenja se razlikuje od primera do primera. <strong>Kljub temu je klju\u010dnega pomena, da se dolgoro\u010dno dr\u017eite na\u010drta zdravljenja, ki ga priporo\u010da zdravnik ali fizioterapevt<\/strong>. To je \u0161e posebej pomembno v pooperativnem obdobju, ko je dosledno izvajanje celotnega procesa rehabilitacije klju\u010dnega pomena za doseganje optimalnega celjenja kolena. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/IMG_4109_OK-1124x749.jpg\" alt=\"Metode zdravljenja bolezni kolena\" class=\"wp-image-484911\" width=\"843\" height=\"562\" title=\"Metode zdravljenja bolezni kolena\" 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<h2 class=\"wp-block-heading has-text-align-left\"><span class=\"ez-toc-section\" id=\"Vadba_s_pokanjem_in_bolecinami_v_kolenu\"><\/span>Vadba s pokanjem in bole\u010dinami v kolenu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u010ce se vam v kolenih ob\u010dasno pojavi pok, vendar nimate drugih te\u017eav z njimi, <strong>se vam pri \u0161portnih dejavnostih ni treba omejevati<\/strong>. Vendar ne pozabite na ogrevanje in mobilnost vseh sklepov, da jih bolje pripravite na obremenitev, in pazite tudi na pravilno tehniko vadbe.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vas bolijo kolena, se<strong> izogibajte treningu in se ne trudite z bole\u010dino, ker mislite, da se boste nanjo navadili ali jo odpravili<\/strong>. Prav tako se vzdr\u017eite samodiagnosticiranja in samostojnega oblikovanja programa za gibanje ter namesto tega poi\u0161\u010dite nasvet strokovnjaka. Fizioterapevt je najprimernej\u0161i, da vas vodi pri treningu, saj lahko opravi oceno gibanja in ugotovi osnovno te\u017eavo.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pogosto gre za prekomerno obremenitev kit, zategnjenost mi\u0161ic ali neke vrste mi\u0161i\u010dno neravnovesje. Fizioterapevt vam bo nato pokazal <strong>specifi\u010dne vaje, ki lahko postopoma ubla\u017eijo va\u0161e bole\u010dine<\/strong>. Priporo\u010dil vam bo tudi, katerim dejavnostim se morate med treningom izogibati in kako mo\u010dno lahko obremenjujete koleno. Nato je na vas, da upo\u0161tevate njegove nasvete in jih u\u010dinkovito izvajate v praksi.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Zakaj telovaditi ob bole\u010dinah v kolenih?<\/h3>\n\n<p>Morda mislite, da je najbolj\u0161i pristop, \u010de kolena po\u010divajo, ko vas bolijo. To morda dr\u017ei za akutno bole\u010dino, ki jo povzro\u010di po\u0161kodba, pri kroni\u010dni (dolgotrajni) bole\u010dini v kolenu pa lahko zmanj\u0161ana aktivnost bolj \u0161kodi in celo poslab\u0161a te\u017eave. Po drugi strani pa lahko z ustreznimi vajami, ki jih je pripravil fizioterapevt, pomagate <strong>kolenom povrniti mo\u010d in gibljivost ter jim povrniti funkcionalnost<\/strong>. Te vaje obi\u010dajno vklju\u010dujejo vaje za raztezanje ali vaje za mo\u010d z uporabo telesne te\u017ee, pa tudi masa\u017ee <a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" rel=\"noopener\">pripomo\u010dki<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/iStock-1134840963-1124x749.jpg\" alt=\"Vadba z bole&#x10D;inami v kolenu\" class=\"wp-image-484927\" width=\"843\" height=\"562\" title=\"Vadba z bole&#x10D;inami v kolenu\" 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<h3 class=\"wp-block-heading\">Kako telovaditi ob bole\u010dinah v kolenih?<\/h3>\n\n<p>Pri vadbi z bole\u010dimi koleni bodite <strong>vedno zelo previdni<\/strong>, \u0161e posebej pri preizku\u0161anju nove vaje. Za\u010dnite z manj\u0161im \u0161tevilom ponovitev ali kraj\u0161im trajanjem, ki ga lahko s\u010dasoma postopoma pove\u010date. Pred vadbo za mo\u010d vedno namenite nekaj minut ogrevanju, na primer hoji po teko\u010dem traku ali kolesarjenju na stacionarnem kolesu in izvedite dinami\u010dno raztezanje, pri \u010demer se osredoto\u010dite predvsem na mobilizacijo kol\u010dnih in kolenskih sklepov.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce se bole\u010dine v kolenih med vadbo stopnjujejo, je bolje, da zmanj\u0161ate intenzivnost ali vadbo pred\u010dasno kon\u010date. <strong>Naslednje vaje so pogosto priporo\u010dene pri te\u017eavah s koleni, vendar morda niso primerne za vsakogar.<\/strong> \u010ce se vam torej zdijo neprijetne, jih ne izvajajte. Prav tako bodite pozorni na prekomerno telesno obremenitev. Iz vsake skupine izberite najve\u010d 3 vaje in jih dosledno vklju\u010dite v svojo rutino, da boste imeli dolgoro\u010dne koristi. Preden za\u010dnete s kakr\u0161nimi koli vajami za kolena, se o njih posvetujte z zdravnikom ali fizioterapevtom.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">1. Vaje za raztezanje<\/h4>\n\n<p>Cilj je <strong>pove\u010dati pro\u017enost mi\u0161ic spodnjih okon\u010din, tako da ne omejujejo delovanja kolena<\/strong>. Potencialna te\u017eava so lahko kraj\u0161e mi\u0161ice sprednjega (kvadriceps) ali zadnjega (hamstringsi) dela stegen.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Za raztezanje kvadricepsa se postavite pokonci, pokr\u010dite eno koleno in peto pribli\u017eajte zadnjici. Kolena obeh nog posku\u0161ajte dr\u017eati blizu skupaj. V tem polo\u017eaju vztrajajte nekaj sekund, nato pa zamenjajte nogi.<\/li>\n\n\n\n<li>Za u\u010dinkovito raztezanje stegenskih mi\u0161ic za\u010dnite tako, da le\u017eite na hrbtu. Eno nogo imejte iztegnjeno na blazini, drugo pa rahlo pokr\u010dite in dvignite navzgor. Z rokami ne\u017eno potegnite upognjeno nogo proti telesu. V tem polo\u017eaju vztrajajte nekaj sekund, nato pa zamenjajte nogi. Raztezanje ponovite vsaj trikrat za vsako nogo. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/1-Protazeni-kvadricepsu.gif\" alt=\"Vaje za raztezanje kolen\" class=\"wp-image-485519\" title=\"Vaje za raztezanje kolen\"\/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">2. Masa\u017ea mi\u0161ic spodnjih okon\u010din<\/h4>\n\n<p>Masa\u017ea mi\u0161ic nog lahko pomaga sprostiti napetost in togost, ki lahko prispevata k bole\u010dinam v kolenih. Masa\u017eo lahko enostavno opravite sami z <a href=\"https:\/\/gymbeam.com\/fitness-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noopener\">valj\u010dkom iz pene<\/a> ali <a href=\"https:\/\/gymbeam.com\/flexball-massage-ball-orange-gymbeam.html\" target=\"_blank\" rel=\"noopener\">masa\u017eno \u017eogo<\/a>. Ti pripomo\u010dki so kot nala\u0161\u010d za <strong>spro\u0161\u010danje zadnjice, stegen in me\u010d.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Pod ciljno mi\u0161ico polo\u017eite valj\u010dek ali masa\u017eno \u017eogico, nato pa nanjo ne\u017eno pritisnite z lastno telesno te\u017eo. Gibajte telo v razli\u010dnih smereh, da u\u010dinkovito masirate mi\u0161ico. Intenzivnost masa\u017ee lahko uravnavate tako, da prilagajate pritisk na orodje glede na stopnjo udobja.<\/li>\n\n\n\n<li>Za u\u010dinkovitej\u0161o sprostitev mi\u0161ic posezite po <a href=\"https:\/\/gymbeam.com\/muscle-roller-stick-gymbeam.html\" target=\"_blank\" rel=\"noopener\">masa\u017enem valj\u010dku<\/a> ali <a href=\"https:\/\/gymbeam.com\/massage-gun-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">masa\u017eni pi\u0161toli<\/a>. Vendar jo uporabljajte le na mi\u0161icah in mehkih tkivih ter se izogibajte kostem in sklepom.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pripomo\u010dki za masa\u017eo so idealni tudi za okrevanje po vadbi. \u010ce \u017eelite izvedeti, kako jih u\u010dinkovito uporabljati, preberite \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" rel=\"noopener\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?<\/a><\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/IMG_9246-1-1124x749.jpg\" alt=\"Masa&#x17E;a no&#x17E;nih mi&#x161;ic\" class=\"wp-image-484959\" width=\"843\" height=\"562\" title=\"Masa&#x17E;a no&#x17E;nih mi&#x161;ic\" 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<h4 class=\"wp-block-heading\">3. Vaje za krepitev kolenskih vezi<\/h4>\n\n<p>Kolenske vezi (na primer sprednja ali zadnja kri\u017ena vez) so klju\u010dnega pomena za <strong>pro\u017enost in stabilnost celotnega kolena, zato jih je treba ohranjati mo\u010dne in pro\u017ene<\/strong>. Vaje, usmerjene v krepitev stegen in me\u010d, so idealne za ohranjanje njihovega zdravja.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Te vaje vklju\u010dujejo po\u010depe, izpade, dvigovanje me\u010d, iztegovanje nog, zvijanje stegenskih mi\u0161ic in druge vaje, ki se izvajajo v za vas udobnem obsegu gibanja.<\/li>\n\n\n\n<li>Na voljo so tudi posebne rehabilitacijske vaje, kot so ravni dvigi nog, enojni dvigi nog s pomo\u010djo mehkega <a href=\"https:\/\/gymbeam.com\/foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\">penastega valja<\/a> ali dvigi nog v le\u017ee\u010dem polo\u017eaju na boku.. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u201311]<\/span><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/6-Narovnani-nohy.gif\" alt=\"Vaje za krepitev kolen\" class=\"wp-image-485536\" title=\"Vaje za krepitev kolen\"\/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">4. Vaje za stabilnost kolen<\/h4>\n\n<p>Te vaje so osredoto\u010dene na<strong> krepitev mi\u0161ic, ki podpirajo pravilno poravnavo kolenskega sklepa.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Te vaje vklju\u010dujejo razli\u010dne gibe, osredoto\u010dene na ravnote\u017eje, kot so po\u010depi ali stranski koraki s <a href=\"https:\/\/gymbeam.com\/set-of-resistance-bands-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noopener\">trakom<\/a>, pa tudi po\u010depi na r<a href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\">avnote\u017eni blazini<\/a> (z najve\u010djo previdnostjo in prilagoditvijo obsega gibanja glede na va\u0161e trenutne sposobnosti in ravnote\u017ene spretnosti).<\/li>\n\n\n\n<li>Za izbolj\u0161anje stabilnosti kolen so primerne tudi razli\u010dne razli\u010dice glutealnega mostu ali korakanja na <a href=\"https:\/\/gymbeam.com\/plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161katlo<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/07-Bridge.gif\" alt=\"Vaje za stabilnost kolen\" class=\"wp-image-485572\" title=\"Vaje za stabilnost kolen\"\/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">5. \u0160portne dejavnosti z manj\u0161o obremenitvijo kolen<\/h4>\n\n<p>\u010ce imate bole\u010dine v kolenih, se <strong>izogibajte dejavnostim, ki vklju\u010dujejo mo\u010dne trke, skoke, sunke, vrtenje ali hitre spremembe smeri<\/strong>, saj lahko \u0161e bolj po\u0161kodujejo kolena. Zato \u0161portov, kot so nogomet, tek, ko\u0161arka, skvo\u0161 ali tenis, ne priporo\u010damo. Namesto tega se raje odlo\u010dite za \u0161porte, ki so ne\u017enej\u0161i za va\u0161a kolena. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Primerne dejavnosti so <a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" rel=\"noopener\">hoja<\/a> (s pohodni\u0161kimi palicami), <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noopener\">kolesarjenje<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" rel=\"noopener\">plavanje<\/a>, pilates ali <a href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/\" target=\"_blank\" rel=\"noopener\">joga.<\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Misicno-skeletna_vprasanja_smo_obravnavali_tudi_v_drugih_clankih\"><\/span>Mi\u0161i\u010dno-skeletna vpra\u0161anja smo obravnavali tudi v drugih \u010dlankih:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Vas pestijo bole\u010dine v hrbtu? Odgovor na vpra\u0161anje, kaj so najpogostej\u0161i vzroki in kako jih odpraviti, najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" target=\"_blank\" rel=\"noopener\">Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itev kako se jih znebiti<\/a><\/strong><\/li>\n\n\n\n<li>Ve\u010d informacij o vzrokih za bole\u010dine v komolcu najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/\" target=\"_blank\" rel=\"noopener\"><strong>Teni\u0161ki in golf komolec: Kaj ju povzro\u010da in kako se ju znebiti?<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti, kako ravnati pri po\u0161kodbah mi\u0161ic, preberite \u010dlanek:<strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\" target=\"_blank\" rel=\"noopener\"> Kaj storiti z nategnjeno ali pretrgano mi\u0161ico in kako lo\u010diti po\u0161kodbo?<\/a><\/strong><\/li>\n\n\n\n<li>Vas zanima, kako tek vpliva na sklepe? Potem si oglejte na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/ali-tek-skoduje-kolenom-in-ostalim-sklepom\/\" target=\"_blank\" rel=\"noopener\">Ali tek \u0161koduje kolenom in ostalim sklepom?<\/a><\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Te\u017eave s koleni lahko bistveno vplivajo na va\u0161e \u017eivljenje, zato je pomembno, da dajete prednost prepre\u010devanju in \u010dim bolj skrbite za svoje sklepe. Pri tem so lahko koristni vzdr\u017eevanje <strong>zdrave telesne te\u017ee,<\/strong> <strong>uravnote\u017eena prehrana<\/strong>, uporaba <strong>prehranskih dopolnil za sklepe<\/strong> in optimalna telesna dejavnost. \u010ce pa bole\u010dine v kolenih vztrajajo dlje \u010dasa, je klju\u010dnega pomena, da se jih lotite. Najprej se posvetujte z zdravnikom za priporo\u010deno zdravljenje, fizioterapevt pa vas lahko nato vodi z vajami. \u0160e posebej koristne so lahko vaje za raztezanje, krepitev in stabilizacijo kolen, ki so omenjene v \u010dlanku.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in poznate osebe, ki trpijo zaradi bole\u010din v kolenih, ga delite z njimi. Morda jim boste pravkar pomagali najti vzrok njihovih te\u017eav ali jim zagotovili koristne nasvete za ustrezne vaje in nego sklepov.<\/p>\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>Ste \u017ee kdaj ob\u010dutili bole\u010dine v kolenih in se spra\u0161evali, kaj bi lahko bil vzrok? V dana\u0161njem \u010dlanku boste na\u0161li najpogostej\u0161e vzroke za bole\u010dine v kolenih, izvedeli, kdaj je najbolje poiskati zdravni\u0161ko pomo\u010d in odkrili vaje, ki lahko pomagajo pri bole\u010dinah v kolenih.<\/p>\n","protected":false},"author":129,"featured_media":484843,"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":[122],"tags":[6723,6795,6411,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-487831","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-za-sklepe","9":"tag-sklepi","10":"tag-vadba","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pokanje in bole\u010dine v kolenu: pogosti vzroki in ustrezne vaje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj povzro\u010da bole\u010dine in pokanje v kolenih, kdaj obiskati zdravnika in za\u010deti z zdravljenjem? 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