{"id":604908,"date":"2024-08-17T12:31:01","date_gmt":"2024-08-17T10:31:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=604908"},"modified":"2024-08-17T12:34:29","modified_gmt":"2024-08-17T10:34:29","slug":"misicni-krci-kako-jih-prepreciti-in-olajsati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/misicni-krci-kako-jih-prepreciti-in-olajsati\/","title":{"rendered":"Mi\u0161i\u010dni kr\u010di: Kako jih prepre\u010diti in olaj\u0161ati"},"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\/misicni-krci-kako-jih-prepreciti-in-olajsati\/#Kaj_so_krci\" title=\"Kaj so kr\u010di?\">Kaj so kr\u010di?<\/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\/misicni-krci-kako-jih-prepreciti-in-olajsati\/#Zakaj_nastajajo_krci\" title=\"Zakaj nastajajo kr\u010di?\">Zakaj nastajajo kr\u010di?<\/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\/misicni-krci-kako-jih-prepreciti-in-olajsati\/#Kaj_lahko_prispeva_k_pojavu_krcev\" title=\"Kaj lahko prispeva k pojavu kr\u010dev?\">Kaj lahko prispeva k pojavu kr\u010dev?<\/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\/misicni-krci-kako-jih-prepreciti-in-olajsati\/#Kako_prepreciti_krce\" title=\"Kako prepre\u010diti kr\u010de?\">Kako prepre\u010diti kr\u010de?<\/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\/misicni-krci-kako-jih-prepreciti-in-olajsati\/#Kako_se_znebiti_krcev\" title=\"Kako se znebiti kr\u010dev?\">Kako se znebiti kr\u010dev?<\/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\/misicni-krci-kako-jih-prepreciti-in-olajsati\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se vam kdaj zgodi, da vas nenadoma zagrabi neprijeten mi\u0161i\u010dni kr\u010d, ko to najmanj pri\u010dakujete? Naj gre za trening ali spro\u0161\u010danje na kav\u010du, verjetno bi takrat storili vse, da bi bole\u010dina takoj izginila. Ni\u010d \u010dudnega, saj so kr\u010di lahko zelo bole\u010di in v\u010dasih trajajo dlje kot le nekaj sekund.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te mi\u0161i\u010dne kontrakcije, pri katerih se zdi, da mi\u0161ice za\u017eivijo svoje \u017eivljenje, so pogoste tudi pri<strong> zdravih ljudeh. <\/strong>Posebej nadle\u017ene so lahko za <strong>\u0161portnike in aktivne ljudi,<\/strong> ki opravljajo zahtevne vadbe in katerih mi\u0161ice delujejo na polno. Takrat se ljudje pogosto zate\u010dejo k odmerku <strong>magnezija<\/strong> ali <strong>lahkemu raztezanju zategnjenih mi\u0161ic.<\/strong> Je to prava stvar? Katere metode vam bodo pomagale znebiti se mi\u0161i\u010dnih kr\u010dev in kako jih prepre\u010diti? O teh mo\u017enostih bomo razpravljali v nadaljevanju \u010dlanka.<\/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=\"Kaj_so_krci\"><\/span>Kaj so kr\u010di?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tisto nepri\u010dakovano, mo\u010dno bole\u010dino v mi\u0161ici, ki udari kot strela z jasnega, ste verjetno \u017ee do\u017eiveli. Kr\u010di so<strong> bole\u010de, neobvladljive in nenadne mi\u0161i\u010dne kontrakcije,<\/strong> ki lahko trajajo nekaj <strong>sekund<\/strong>, <strong>minut<\/strong> ali celo <strong>ur.<\/strong> Brez kakr\u0161nega koli opozorila se lahko na ta na\u010din skr\u010dijo <strong>cele mi\u0161i\u010dne skupine,<\/strong> ena <strong>sama mi\u0161ica<\/strong> ali celo posamezna <strong>mi\u0161i\u010dna vlakna.<\/strong> Mi\u0161ice se tako pogosto obna\u0161ajo tudi pri zdravih ljudeh, obi\u010dajno tistih, ki so fizi\u010dno aktivni. Kr\u010di prizadenejo tako profesionalne kot rekreativne \u0161portnike. Pojavljajo se tudi v povezavi z razli\u010dnimi zdravstvenimi stanji. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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\">Katere vrste kr\u010dev obstajajo?<\/h3>\n\n\n\n<p>\u010ceprav se na prvi pogled morda ne zdi tako, niso vsi kr\u010di enaki. Delimo jih v <strong>tri glavne skupine, <\/strong>pri \u010demer lahko vsaka izvira iz razli\u010dnih delov telesa. Tudi na\u010dini za njihovo obvladovanje se lahko razlikujejo.<\/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\"> Osnovne vrste kr\u010dev:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kr\u010di, povezani z vadbo (EAMC &#8211; Exercise-Associated Muscle Cramps):<\/strong> Ti se pojavijo <strong>med<\/strong> ali <strong>po<\/strong> fizi\u010dni aktivnosti in so precej pogosti med \u0161portniki. Raziskave ka\u017eejo, da pribli\u017eno 67% triatloncev ali 18\u201370% maratonskih teka\u010dev in kolesarjev redno do\u017eivlja mi\u0161i\u010dne kr\u010de. Tudi ko nogometa\u0161i med tekmo raztezajo mi\u0161ice svojih soigralcev, je cilj olaj\u0161ati neprijetne kr\u010de v me\u010dih ali stegenskih mi\u0161icah, pri \u010demer posku\u0161ajo pridobiti tudi nekaj dragocenega \u010dasa. Vzroki teh kr\u010dev obi\u010dajno spadajo v dve kategoriji, ki ju bomo obravnavali v naslednjih stavkih. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Kr\u010di, povezani z zdravstvenimi stanji:<\/strong> Ti se lahko zelo razlikujejo, odvisno od specifi\u010dnega zdravstvenega problema. Bole\u010di mi\u0161i\u010dni kr\u010di se lahko pojavijo pri nevropatijah (motnjah delovanja \u017eivcev), presnovnih boleznih, cirozi, kon\u010dni fazi ledvi\u010dne bolezni in \u0161e ve\u010d. \u010ce so kr\u010di povezani z zdravstvenim stanjem, jih je zagotovo treba obravnavati pri zdravniku, ki lahko ugotovi njihov vzrok ali predpi\u0161e mi\u0161i\u010dne relaksante (miorelaksante). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]  <\/sup><\/mark>    <\/li>\n\n\n\n<li><strong style=\"font-size: 1rem;\">No\u010dni kr\u010di:<\/strong><span style=\"font-size: 1rem;\"> <\/span>Ti se pogosto pojavijo med spanjem, brez znanega razloga in pogosto vplivajo na <strong style=\"font-size: 1rem;\">mi\u0161ice nog<\/strong><strong>,<\/strong> \u0161e posebej na me\u010da. Prepre\u010devanje lahko vklju\u010duje raztezanje, masa\u017eo, ustrezen vnos magnezija ali celo preprosto hojo. \u010ce so pogosti in jih je te\u017eko laj\u0161ati, je smiselno, da se posvetujete z zdravnikom. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1,5]<\/sup><\/mark><\/li>\n<\/ul>\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\"> Drugi tipi kr\u010dev:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kr\u010di med nose\u010dnostjo:<\/strong> Ti so precej pogosti med nose\u010dnostjo, pogosto zaradi te\u017eav s prebavo in ponavadi niso resni. Vendar pa naj se \u017eenska, ki do\u017eivlja kr\u010de, posvetuje s svojim zdravnikom.<\/li>\n\n\n\n<li><strong>Menstrualni kr\u010di:<\/strong> Ti se ka\u017eejo kot neprijetni trebu\u0161ni kr\u010di med <a href=\"https:\/\/gymbeam.si\/blog\/devet-nasvetov-za-lajsanje-bolecih-menstruacij-in-harmonizacijo-cikla\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>predmenstrualnim sindromom (PMS)<\/strong><\/a>. Poleg toplih oblog lahko vnos <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnezija <\/strong><\/a>pomaga zmanj\u0161ati njihovo intenzivnost.<\/li>\n\n\n\n<li><strong>Kr\u010di v prstih, nogah in drugih delih telesa:<\/strong> Ti se lahko pogosto pojavijo nenadoma brez o\u010ditnega vzroka. Nasveti za obvladovanje teh vrst kr\u010dev so podobni tistim, ki se nana\u0161ajo na fizi\u010dno aktivnost. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg\" alt=\" Katere vrste kr\u010dev poznamo?\" class=\"wp-image-599500\" title=\" Katere vrste kr\u010dev poznamo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1963399426-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_nastajajo_krci\"><\/span>Zakaj nastajajo kr\u010di?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u010dni kr\u010di mu\u010dijo ljudi \u017ee stoletja. Vendar pa je \u010dlove\u0161ko telo tako kompleksno, da strokovnjaki \u0161e vedno ne razumejo popolnoma, kaj to\u010dno jih povzro\u010da. Kot smo \u017ee omenili, so vzrok nekaterih kr\u010dev <strong>zdravstvena stanja,<\/strong> povezana s <strong>spremembami v telesu med to boleznijo.<\/strong> Danes pa se bomo osredoto\u010dili na kr\u010de, povezane s fizi\u010dno aktivnostjo. Znanstveniki predlagajo dva mo\u017ena vzroka za te kr\u010de.<\/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>Dehidracija in neravnovesje elektrolitov:<\/strong> To je dolgo \u010dasa veljalo za glavni vzrok mi\u0161i\u010dnih kr\u010dev. Med intenzivno aktivnostjo telo <strong>izgublja vodo<\/strong> s potenjem, kar zahteva prerazporeditev preostale vode v telesu, da nadomesti izgubljene teko\u010dine in ohrani funkcionalnost. Premikanje vode v telesu je povezano s <strong>prenosom elektrolitov.<\/strong> Ti <a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektroliti <\/a>(natrij, <a href=\"https:\/\/gymbeam.si\/kalcij\" class=\"ek-link\">kalcij<\/a>, <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" class=\"ek-link\">kalij<\/a>, <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" class=\"ek-link\">magnezij<\/a>, klorid) omogo\u010dajo <strong>komunikacijo med mi\u0161i\u010dnimi in \u017eiv\u010dnimi celicami<\/strong> ter zagotavljajo nemoteno delovanje mi\u0161ic. Dehidracija lahko povzro\u010di <strong>neenakomerno<\/strong> porazdelitev teh elektrolitov, kar vodi do slabe komunikacije in posledi\u010dno do mi\u0161i\u010dnih kr\u010dev. To neravnovesje se lahko poslab\u0161a z<strong> izgubo elektrolitov skozi znojenje.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1,11]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Spremenjena nevromi\u0161i\u010dna kontrola:<\/strong> Danes ve\u010dina strokovnjakov verjame, da je to <strong>glavni vzrok kr\u010dev.<\/strong> Ta teorija predpostavlja, da <strong>utrujenost mi\u0161ic<\/strong> zaradi <strong>prekomerne fizi\u010dne obremenitve<\/strong> moti signale, ki jih <strong>\u017eiv\u010dne celice po\u0161iljajo mi\u0161i\u010dnim celicam, kar povzro\u010di prekinitev verige,<\/strong> moti njihovo delovanje in vodi do kr\u010dev. Predstavljajte si to kot utripajo\u010d zaslon prenosnika ali televizorja tik pred okvaro. Vsaka oseba ima razli\u010dne meje; ena lahko do\u017eivi utrujenost mi\u0161ic in kr\u010de po teku maratona, medtem ko lahko starej\u0161a, nepripravljena oseba do\u017eivi kr\u010d \u017ee po dolgem sprehodu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1,8,11]<\/sup><\/mark><\/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=\"28763,106249,110920,111571\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_lahko_prispeva_k_pojavu_krcev\"><\/span>Kaj lahko prispeva k pojavu kr\u010dev?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ob\u010dasno trpite za mi\u0161i\u010dnimi kr\u010di, morda \u017ee veste, katere situacije jih pogosto <strong>spro\u017eijo.<\/strong> Pogosto so to <strong>intenzivne fizi\u010dne aktivnosti,<\/strong> ki iz\u010drpajo najgloblje rezerve va\u0161e energije. Prav tako lahko kr\u010di nastopijo, \u010de <strong>zanemarite spanje<\/strong> ali <strong>vadite v vro\u010dini.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja ve\u010d situacij, ki so povezane z ve\u010djim tveganjem za kr\u010de. Vsaka od teh situacij se lahko pripi\u0161e dvema vzrokoma, o katerih smo govorili prej: utrujenosti mi\u0161ic ali pomanjkanju in neravnovesju magnezija in elektrolitov v telesu. Ti dejavniki lahko delujejo kot spro\u017eilci kr\u010dev. O katerih situacijah govorimo?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Prekomerna vadba in utrujenost mi\u0161ic<\/h3>\n\n\n\n<p>Tisti, ki so do\u017eiveli mi\u0161i\u010dne kr\u010de, lahko potrditijo, da to nelagodje pogosto prizadene <strong>iz\u010drpane in preobremenjene mi\u0161ice.<\/strong> Kr\u010di vas lahko obi\u010dajno presenetijo po <strong>dolgem<\/strong> in <strong>intenzivnem<\/strong> <strong>naporu,<\/strong> ki mi\u0161ice potisne do njihovih meja. <strong>Vzdr\u017eljivostni \u0161porti,<\/strong> kot so <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tek<\/strong><\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" class=\"ek-link\"><strong>kolesarjenje<\/strong> <\/a>ter <strong>ekipni<\/strong> ali <strong>rekreativni<\/strong> <strong>\u0161porti<\/strong> (kot so nogomet, ko\u0161arka ali tenis), ki zahtevajo vzdr\u017eljivost in hitrost, so pogosti povzro\u010ditelji. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave ka\u017eejo, da kr\u010di pogosto mu\u010dijo maratonce in triatlonce, \u0161e posebej tiste, ki dosegajo <strong>hitrej\u0161e<\/strong> rezultate in izvajajo<strong> intenzivnej\u0161e napore.<\/strong> Vendar pa ni treba biti profesionalni \u0161portnik, da bi trpeli zaradi kr\u010dev. Vsaka oseba ima druga\u010den prag tega, kar je preve\u010d, zato so <strong>dolgi teki,<\/strong> naporni <strong>kolesarski izleti, <\/strong>intenzivni <strong>kro\u017eni treningi, HIIT vadbe<\/strong> ali zahtevni nogometni ali drugi treningi lahko potencialno tveganje. Kr\u010di se lahko pojavijo tudi po dolgem sprehodu ali zahtevnem pohodu ali kadar nenadoma pove\u010date raven aktivnosti na vi\u0161jo intenzivnost, kot ste jo navajeni. Nasprotno pa so kr\u010di med treningom za mo\u010d manj pogosti, saj imajo mi\u0161ice med seti ve\u010d \u010dasa za okrevanje. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"741\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg\" alt=\"U\u010dinek prekomerne vadbe na pojav kr\u010de\" class=\"wp-image-599516\" title=\"U\u010dinek prekomerne vadbe na pojav kr\u010de\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1124x741.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1703541963-2048x1350.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Neugodni okoljski pogoji<\/h3>\n\n\n\n<p>Ko vadimo, bodisi na prostem, v fitnesu ali \u0161portni dvorani, lahko na\u0161o zmogljivost pomembno vplivajo <strong>temperatura<\/strong> in <strong>vlaga.<\/strong> Po mnenju strokovnjakov so ti dejavniki prav tako pomembni pri pojavu mi\u0161i\u010dnih kr\u010dev. <strong>Visoke temperature<\/strong> so \u0161e posebej tvegane, saj so <strong>kr\u010di pogostej\u0161i v vro\u010dem vremenu<\/strong> kot v hladnej\u0161ih obdobjih. Ti kr\u010di, povezani s fizi\u010dno aktivnostjo, so bili neko\u010d imenovani &#8220;kr\u010di zaradi vro\u010dine,&#8221; vendar se ta izraz ne uporablja ve\u010d, saj se lahko pojavijo tudi v hladnem vremenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vro\u010de vreme predstavlja tveganje za mi\u0161ice, saj<strong> pove\u010duje njihovo obremenitev.<\/strong> \u010ce se odpravite na tek v poletni vro\u010dini, mora va\u0161e telo vlo\u017eiti ve\u010d napora, kar vodi do hitrej\u0161e utrujenosti kot \u010de bi po\u010dakali s tekom do ve\u010dera. <strong>Mi\u0161ice se prav tako hitreje utrudijo<\/strong> in so <strong>bolj nagnjene k kr\u010dem.<\/strong> <strong>Prekomerno potenje<\/strong> v vro\u010dini prispeva k <strong>izgubi teko\u010dine in elektrolitov, <\/strong>kar lahko povzro\u010di <strong>dehidracijo in neravnovesje elektrolitov, <\/strong>kar lahko spro\u017ei kr\u010de.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg\" alt=\" U\u010dinek vro\u010dine na pojav kr\u010dev\" class=\"wp-image-599532\" title=\" U\u010dinek vro\u010dine na pojav kr\u010dev\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-953243422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dehidracija in neravnovesje elektrolitov<\/h3>\n\n\n\n<p>\u010ceprav strokovnjaki danes ne verjamejo ve\u010d, da je dehidracija glavni vzrok mi\u0161i\u010dnih kr\u010dev, lahko \u0161e vedno <strong>prispeva<\/strong> k njihovemu nastanku. Zato je \u0161e vedno priporo\u010dljivo<strong> piti dovolj teko\u010dine<\/strong> in <strong>nadome\u0161\u010dati <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolite<\/a><\/strong> s \u0161portnimi napitki, \u0161e posebej med dolgotrajnimi in iz\u010drpavajo\u010dimi aktivnostmi.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Dehidracija je stanje, katerega je treba za vsako ceno <strong>prepre\u010diti,<\/strong> ne le zaradi mi\u0161ic, temve\u010d tudi za <strong>splo\u0161no<\/strong> <strong>zdravje.<\/strong> Njene nevarnosti so o\u010ditne pri \u0161portnikih, ki se zru\u0161ijo po dolgotrajnih in zahtevnih nastopih zaradi dehidracije. Morda se spomnite <strong>Julie<\/strong> <strong>Moss,<\/strong> ameri\u0161ke triatlonke, ki je leta 1982 ostala brez energije tri kilometre pred koncem Ironman dirke in se do ciljne \u010drte <strong>privlekla<\/strong> na kolenih. Dehidracija je imela pomembno vlogo pri tem incidentu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dehidracija med \u0161portno aktivnostjo je pogosto povezana s <strong>hiponatremijo,<\/strong> ali nizkimi ravnmi natrija, ki obi\u010dajno nastane, ko pretirano potenje ni nadome\u0161\u010deno z vnosom elektrolitov (ko pijete le vodo). To neravnovesje elektrolitov, v kombinaciji z dehidracijo, lahko privede do popolne iz\u010drpanosti, kar ustvarja popoln vihar za moteno delovanje mi\u0161ic, vklju\u010dno s kr\u010di. V skrajnih primerih lahko hiponatremija privede do zru\u0161itve. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28763,106249,110920,111571\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Genetska nagnjenost<\/h3>\n\n\n\n<p>Morda se sli\u0161i presenetljivo, vendar <strong>genetika prav tako igra vlogo<\/strong> pri pojavu kr\u010dev. Raziskave na tem podro\u010dju so pokazale, da imajo \u0161portniki, ki trpijo zaradi kr\u010dev, dru\u017einsko zgodovino te te\u017eave pogosteje kot tisti, ki nikoli ne do\u017eivijo bole\u010dih mi\u0161i\u010dnih kr\u010dev. Raziskovalci so celo identificirali, da lahko nagnjenost k kr\u010dem vidimo v genetskem zapisu, zlasti v genih, ki kodirajo delovanje kolagena in mi\u0161i\u010dnih vlaken. Tako so kr\u010di lahko deloma dedni. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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=\"Kako_prepreciti_krce\"><\/span>Kako prepre\u010diti kr\u010de?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1.  Izogibanje prekomerni vadbi<\/h3>\n\n\n\n<p>Najti <strong>ravnote\u017eje<\/strong> pri vadbi in treningih, da zagotovite, da va\u0161e priljubljene telesne aktivnosti <strong>ne vplivajo negativno<\/strong> na va\u0161e zdravje, je lahko izziv. Va\u0161 um vas morda pogosto prepri\u010duje, da pogostej\u0161i in intenzivnej\u0161i trening vodi do bolj\u0161ih rezultatov. Vendar to pogosto ni res, va\u0161emu telesu pa se lahko ma\u0161\u010duje, na primer s pogostimi mi\u0161i\u010dnimi kr\u010di. Kako torej lahko prepre\u010dite prekomerno vadbo pri dolgih in intenzivnih aktivnostih, kot je tek?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ustrezno na\u010drtovanje treninga:<\/strong> Osnova je dobro strukturiran na\u010drt treninga. \u010ce niste prepri\u010dani, kako ga ustvariti, se posvetujte s trenerjem, ki vam lahko pomaga za ustrezen pristop.      <\/li>\n\n\n\n<li><strong>Postopno pove\u010danje intenzivnosti:<\/strong> Postopno pove\u010dujte obremenitev in intenzivnost. Predstavljajte si to kot <strong>vo\u017enjo avtomobila<\/strong> &#8211; sprva so dolge vo\u017enje iz\u010drpavajo\u010de, vendar z izku\u0161njami lahko obvladate dalj\u0161e poti brez negativnih u\u010dinkov. Enako na\u010delo velja za \u0161port.<\/li>\n\n\n\n<li><strong style=\"font-size: 1rem;\">Izogibajte se nenadnim pove\u010danjem aktivnosti:<\/strong><span style=\"font-size: 1rem;\"> Bodite pozorni na vklju\u010devanje v nenadne, zahtevne aktivnosti, za katere va\u0161e telo ni pripravljeno. Polovi\u010dni maraton je lahko preve\u010d, \u010de je bil va\u0161 najdalj\u0161i tek doslej osem kilometrov in te\u010dete le ob\u010dasno.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg\" alt=\" Kako prepre\u010diti kr\u010de zaradi prekomerne vadbe\" class=\"wp-image-599548\" title=\" Kako prepre\u010diti kr\u010de zaradi prekomerne vadbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1412846816-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ohranite hidracijo<\/h3>\n\n\n\n<p>Ustrezna koli\u010dina teko\u010din in elektrolitov je eden od osnovnih stebrov uspeha v \u0161portu. Zato ne pozabite piti pred, med in po vadbi. Da bi se izognili dehidraciji in mi\u0161i\u010dnim kr\u010dem, spijte 30-45 ml teko\u010dine na kg telesne te\u017ee dnevno. Natan\u010dna koli\u010dina je<strong> odvisna od vrste \u0161portne aktivnosti,<\/strong> njene <strong>intenzivnosti,<\/strong> <strong>trajanja<\/strong> in trenutnih <strong>klimatskih<\/strong> <strong>pogojev.<\/strong> \u010ce se ukvarjate z intenzivnimi \u0161portnimi aktivnostmi, ne pozabite nadomestiti <strong>pomembnih mineralov, <\/strong>\u0161e posebej <strong>elektrolitov,<\/strong> preko \u0161portnih pija\u010d. To pomaga prepre\u010diti neravnovesje elektrolitov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nadomestite elektrolite<\/h3>\n\n\n\n<p>\u0160e posebej, \u010de se ukvarjate z <strong>vzdr\u017eljivostnimi<\/strong> ali <strong>intenzivnimi \u0161porti,<\/strong> ki zahtevajo dolgotrajno zmogljivost, samo pitje vode ni dovolj. Telo morate oskrbeti s kloridom, natrijem, magnezijem, kalijem, kalcijem in drugimi mikrohranili. Z dobavo teh snovi pred in med vadbo lahko prepre\u010dite <strong>neravnovesje elektrolitov<\/strong> in zmanj\u0161ate mo\u017enost kr\u010dev.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kako nadomestiti elektrolite?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko pose\u017eete po <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre se v novem zavihku)\">ionskih pija\u010dah<\/a>, ki vsebujejo <strong>elektrolite, vitamine<\/strong> in <strong>enostavne ogljikove hidrate.<\/strong> Te zagotavljajo takoj\u0161njo energijo za mi\u0161ice in tako upo\u010dasnijo njihovo utrujenost. Mi\u0161i\u010dna utrujenost je, kot \u017ee veste, pomemben dejavnik pri razvoju kr\u010dev.<\/li>\n\n\n\n<li>\r\nKar zadeva nadome\u0161\u010danje <strong>elektrolitov<\/strong>, so <strong>hipotoni\u010dne ionske pija\u010de<\/strong> z ni\u017ejim dele\u017eem ogljikovih hidratov zelo uporabne.<\/li>\n\n\n\n<li><strong>Izotoni\u010dne pija\u010de<\/strong> so odli\u010dne za nadome\u0161\u010danje tako <strong>elektrolitov<\/strong> kot <strong>ogljikovih hidratov<\/strong> med vadbo. Uporabite lahko tiste s kompleksno formulo, kot je <a href=\"https:\/\/gymbeam.si\/fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueRide<\/a>.<\/li>\n\n\n\n<li>Prav tako je smiselno dopolnjevati <strong>magnezijem<\/strong> posebej. Magnezij je vklju\u010den v <strong>pravilno delovanje mi\u0161ic in \u017eiv\u010dnega sistema.<\/strong> Med kr\u010denjem mi\u0161ic magnezij nadzoruje fazo <strong>relaksacije mi\u0161ic.<\/strong> Zato, \u010de vas pogosto mu\u010dijo kr\u010di, poleg dobro znanega dopolnila Magnosolv lahko jemljete magnezij v obliki <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsul<\/a> ali, na primer, <a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-b6-gymbeam.html\" class=\"ek-link\">\u0161ume\u010dih tablet<\/a>. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezijev-kelat-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160ume\u010de tablete<\/a><span style=\"font-size: 1rem;\"> ali na\u0161e <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolitske TABS<\/a><span style=\"font-size: 1rem;\"> lahko tudi raztopite v vodi.<\/span><\/li>\n\n\n\n<li>Ne smemo pozabiti niti na <strong>natrij, <\/strong>katerega pomanjkanje je najpogosteje povezano z mi\u0161i\u010dnimi kr\u010di. Nahaja se v nekaterih ionskih pija\u010dah, vendar je najla\u017eje dosegljiv v obliki <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/roza-himalajska-sol-fina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">soli<\/a>. V resnici je to eden od mineralov, ki sestavljajo obi\u010dajno <strong>namizno sol.<\/strong> Ko se pripravljate na zahteven \u0161portni trening, lahko vnaprej pripravite pija\u010do s \u0161\u010depcem soli, kar lahko pomaga pri morebitnih kr\u010dih.<\/li>\n\n\n\n<li><a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a> je prav tako vklju\u010den v pravilno delovanje mi\u0161ic. Zato je smiselno zagotavljati optimalne ravni v telesu ne samo z ob\u010dasnim izpostavljanjem soncu, temve\u010d tudi z jemanjem <a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnil<\/a>.<\/li>\n<\/ul>\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>Za ve\u010d informacij o izbiri prave \u0161portne pija\u010de si oglejte na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre se v novem zavihku)\"><strong>\u0160portne pija\u010de: Kdaj piti \u0161portno pija\u010do in kdaj zadostuje voda?<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti ve\u010d o u\u010dinkih magnezija, preberite \u010dlanek <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kr\u010di, utrujenost, razdra\u017eljivost ali spanec: Na kaj \u0161e vpliva magnezij?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg\" alt=\"U\u010dinek elektrolitov na prepre\u010devanje kr\u010dev\" class=\"wp-image-599564\" title=\"U\u010dinek elektrolitov na prepre\u010devanje kr\u010dev\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-481475016-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ogrejte se pred vadbo<\/h3>\n\n\n\n<p>Verjetno \u017ee veste, da dose\u017eete bolj\u0161e rezultate, ko so va\u0161e mi\u0161ice <strong>ogrete<\/strong> in <strong>pripravljene.<\/strong> Kratko ogrevanje lahko ne le <strong>izbolj\u0161a \u0161portno zmogljivost,<\/strong> temve\u010d tudi <strong>pove\u010da odpornost mi\u0161ic na preobremenitev<\/strong> in <strong>po\u0161kodbe.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V svoje ogrevanje vklju\u010dite <strong>dinami\u010dno raztezanje<\/strong> in <strong>mobilizacijo sklepov.<\/strong> To je preprost na\u010din za zmanj\u0161anje mo\u017enosti neprijetnih mi\u0161i\u010dnih kr\u010dev med vadbo. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Krepitev mi\u0161ic<\/h3>\n\n\n\n<p>Pogosto pravijo, da naj bi trening \u0161portnika ne glede na \u0161port idealno vklju\u010dil tako trening <strong>mo\u010di<\/strong> kot <strong>vzdr\u017eljivostne elemente.<\/strong> To zagotavlja, da je telo dobro pripravljeno na razli\u010dne izzive \u0161portne obremenitve. Mi\u0161i\u010dni kr\u010di so odli\u010den primer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot smo \u017ee omenili, kr\u010di predvsem ogro\u017eajo \u0161portnike, ki se ukvarjajo z <strong>vzdr\u017eljivostnimi<\/strong> ali dolgimi, <strong>intenzivnimi aktivnostmi.<\/strong> Krepitev mi\u0161ic, po drugi strani, vklju\u010duje premore in manj\u0161o intenzivnost, kar zmanj\u0161uje pogostost kr\u010dev. <strong>Krepitev mi\u0161ic, nagnjenih k kr\u010dem, lahko pomaga pri prepre\u010devanju le-teh.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161a glavna aktivnost tek, kolesarjenje, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/plavanje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plavanje<\/a>, nogomet ali drugi \u0161port, osredoto\u010den na vzdr\u017eljivost, je vklju\u010devanje krepitev mi\u0161ic v va\u0161 rutinski trening koristno. Obisk <strong>telovadnice enkrat na teden<\/strong> ali izvajanje <strong>krepilnih vaj doma<\/strong> je lahko dovolj. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp\" alt=\" U\u010dinek krepitev mi\u0161ic na prepre\u010devanje kr\u010dev\" class=\"wp-image-599596\" title=\" U\u010dinek krepitev mi\u0161ic na prepre\u010devanje kr\u010dev\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_immanuel_adenubi_04-052023_16_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Regeneracija po vadbi<\/h3>\n\n\n\n<p>Ponovitev je mati modrosti, zato se opomnimo, da se mi\u0161i\u010dni kr\u010di najverjetneje pojavijo, ko so mi\u0161ice <strong>utrujene<\/strong> in <strong>preobremenjene.<\/strong> Vsak profesionalni \u0161portnik, pa verjetno tudi rekreativni \u0161portnik, ve, da je prepre\u010devanje tega v veliki meri odvisno od <strong>pravilne regeneracije.<\/strong> Seveda, vedeti je ena stvar, izvajati pa druga. Vendar, \u010de \u017eelite <strong>prepre\u010diti mi\u0161i\u010dne kr\u010de,<\/strong> se izogniti po\u0161kodbam in dosledno dobro trenirati skozi \u010das, ne smete zanemariti regeneracije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osnove pravilnega regeneracijskega programa vklju\u010dujejo <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spanje<\/strong><\/a>, <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ustrezno dieto<\/strong><\/a> za \u0161portnike in <a aria-label=\" (odpre se v novem zavihku)\" href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hidracijo<\/strong><\/a>. Poleg tega lahko <strong>aktivni po\u010ditek<\/strong> in tehnike regeneracije, kot so <strong>masa\u017ea<\/strong>, <a href=\"https:\/\/gymbeam.si\/blog\/savna-in-zdravje-pravilen-pristop-koristi-in-ucinki-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">savna <\/a>ali <strong>krioterapija, <\/strong>pomembno pripomorejo k regeneraciji mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima tema regeneracije po vadbi in \u017eelite izvedeti, kako vam lahko vse te in druge metode pomagajo, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre se v novem zavihku)\"><strong>10 nasvetov za hitro regeneracijo telesa po vadbi.<\/strong><\/a><\/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=\"Kako_se_znebiti_krcev\"><\/span>Kako se znebiti kr\u010dev?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi \u010de se trudite narediti vse, da prepre\u010dite mi\u0161i\u010dne kr\u010de, vas lahko \u0161e vedno preseneti ta bole\u010di obiskovalec. Kaj storiti, ko vas kr\u010d preseneti in \u017eelite hitro odpraviti bole\u010dino?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Po\u010divajte<\/h3>\n\n\n\n<p>Prva re\u0161itev je zagotovo, da <strong>prenehate z dejavnostjo, ki jo trenutno opravljate.<\/strong> Ne posku\u0161ajte premagati kr\u010da v me\u010dih, ki vas preseneti med tekom, tako da boste posku\u0161ali te\u010di naprej. To lahko <strong>po\u0161koduje<\/strong> mi\u0161ico na prizadetem mestu in <strong>povzro\u010di po\u0161kodbo.<\/strong> Namesto tega dovolite, da se mi\u0161i\u010dna vlakna <strong>obnovijo<\/strong> z zmanj\u0161anjem intenzivnosti dejavnosti. Med tekom lahko preidete v hojo ali poskusite naslednje metode prve pomo\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Raztegnite prizadeto mi\u0161ico<\/h3>\n\n\n\n<p>Ko vas preseneti kr\u010d, je raztezanje prizadetega podro\u010dja verjetno zadnja stvar, na katero pomislite. Vendar je izpu\u0161\u010danje tega koraka verjetno napaka, saj se je izkazalo, da je raztezanje <strong>najbolj u\u010dinkovita metoda<\/strong> za hitro sprostitev skr\u010dene mi\u0161ice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Statisti\u010dno raztezanje,<\/strong> pri katerem mi\u0161ico raztegnete do njenega maksimuma in dr\u017eite nekaj sekund, pomaga <strong>ponovno vzpostaviti ravnote\u017eje<\/strong> v signalih med \u017eiv\u010dnimi in mi\u0161i\u010dnimi celicami. Prav tako pomaga lo\u010diti mi\u0161i\u010dna vlakna, ki so se skr\u010dila in zategnila med kr\u010dem. Vendar ima tudi ta metoda <strong>omejitve<\/strong> in \u010de je raztezanje prizadetega obmo\u010dja preve\u010d <strong>bole\u010d<\/strong> in <strong>ne prina\u0161a olaj\u0161anja,<\/strong> ne nadaljujte, da bi se izognili po\u0161kodbam.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg\" alt=\"U\u010dinek raztezanja na mi\u0161i\u010dne kr\u010de\" class=\"wp-image-599612\" title=\"U\u010dinek raztezanja na mi\u0161i\u010dne kr\u010de\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1906195062mm-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Masirajte prizadeto obmo\u010dje<\/h3>\n\n\n\n<p>Ko vas prizadene mi\u0161i\u010dni kr\u010d, lahko masa\u017ea prizadetega obmo\u010dja pomaga. Masa\u017ea lahko izbolj\u0161a <strong>pretok krvi<\/strong> na masiranem obmo\u010dju ali <strong>sprostiti napetost v mi\u0161icah.<\/strong> Va\u0161i prsti bodo zadostovali za masa\u017eo, vendar, \u010de ste v telovadnici ali fitnes centru in imate pri roki masa\u017ene pripomo\u010dke, so lahko koristni. Mi\u0161ico lahko masirate z <strong><a href=\"https:\/\/gymbeam.si\/masazni-valj-iz-pene-flow-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enim valjem<\/a><\/strong> ali <a href=\"https:\/\/gymbeam.si\/masazna-zoga-flexball-orange-gymbeam.html\" class=\"ek-link\"><strong>masa\u017eno \u017eogo<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Vzemite elektrolitska dopolnila<\/h3>\n\n\n\n<p>Ve\u010dkrat smo \u017ee omenili, kako pomembni so elektroliti za delovanje mi\u0161ic. Zato, \u010de mi\u0161i\u010dni kr\u010d izhaja iz <strong>pomanjkanja elektrolitov,<\/strong> lahko njihovo dopolnjevanje v obliki <strong>dopolnil<\/strong> pomaga.<\/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\"> Katera dopolnila izbrati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izotoni\u010dni \u0161portni napitek:<\/strong> Dobro je imeti pri roki izotoni\u010dni \u0161portni napitek, ki vsebuje vse klju\u010dne elektrolite, kot so natrij, magnezij ali kalcij. Minerali iz te vrste \u0161portnega napitka so <strong>najbolje in najhitreje absorbirani.<\/strong><\/li>\n\n\n\n<li><strong>Magnezijev shot:<\/strong> Med dolgimi teki ali vo\u017enjami s kolesom se spla\u010da imeti pri roki<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnesium-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> magnezijev shot<\/a>, ki vsebuje magnezij v visoki in koncentrirani koli\u010dini. Pomaga lahko pri takoj\u0161nji sprostitvi mi\u0161i\u010dnega kr\u010da.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ogrevajte<\/h3>\n\n\n\n<p>Toplota lahko pomaga <strong>sprostiti mi\u0161ice<\/strong> in <strong>izbolj\u0161a prekrvavitev<\/strong> na prizadetem obmo\u010dju. \u010ce vas kr\u010d preseneti sredi gozda, verjetno ne boste imeli pri sebi toplega obkladka. Vendar pa lahko toploto uporabite doma, \u010de kr\u010da ne morete odpraviti z drugimi sredstvi in napetost v mi\u0161ici vztraja.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Ogrevanje lahko izvedete na ve\u010d na\u010dinov:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Topli obkladki:<\/strong> Poskusite s toplimi obkladki, na primer s toplo, vla\u017eno brisa\u010do.      <\/li>\n\n\n\n<li><strong style=\"font-size: 1rem;\">Topla kopel:<\/strong><span style=\"font-size: 1rem;\"> Namakajte mi\u0161ico v topli kopeli ali se tu\u0161irajte s toplo vodo.<\/span><div class=\"relative p-1 rounded-sm flex items-center justify-center bg-token-main-surface-primary text-token-text-primary h-8 w-8\"><\/div><\/li>\n\n\n\n<li><strong>Ogrevalne blazinice ali svetilke:<\/strong> Uporabite lahko razli\u010dne grelne blazine ali svetilke.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Zadihajte<\/h3>\n\n\n\n<p>Bi verjeli, da vam lahko enostavno dihanje pomaga odpraviti kr\u010de? Raziskave so pokazale, da <strong>hiperventilacija,<\/strong> oziroma hitro dihanje, ve\u010dkrat pomaga udele\u017eencem premagati mi\u0161i\u010dne kr\u010de. Ni povsem jasno, kako hitro dihanje deluje, vendar se verjame, da <strong>kislo okolje v mi\u0161icah, <\/strong>ki ga povzro\u010da intenzivna obremenitev, prispeva h kr\u010dem. Hiperventilacija lahko pomaga zmanj\u0161ati to zakisanost. V omenjeni \u0161tudiji so udele\u017eenci uspeli premagati kr\u010de z dihanjem s hitrostjo <strong>20-30 globokih vdihov na minuto.<\/strong><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg\" alt=\"Vpliv hitrega dihanja na mi\u0161i\u010dne kr\u010de\" class=\"wp-image-599628\" title=\"Vpliv hitrega dihanja na mi\u0161i\u010dne kr\u010de\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1297830097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i\u010dni kr\u010di so <strong>nepri\u010dakovane<\/strong> in <strong>bole\u010de kr\u010ditve mi\u0161ic,<\/strong> ki vas lahko resno te\u017eijo. Pojavijo se lahko tudi v mirovanju brez o\u010ditnega vzroka, vendar ve\u010dinoma prizadenejo zdrave posameznike v povezavi s fizi\u010dno aktivnostjo. Glavni vzroki so <strong>utrujenost mi\u0161ic, dehidracija<\/strong> in <strong>neravnovesje elektrolitov.<\/strong> Vendar jih lahko prepre\u010dimo z <strong>nepreobremenjevanjem mi\u0161ic<\/strong> preko njihovih meja, osredoto\u010danjem na <strong>regeneracijo<\/strong> in <strong>krepitev<\/strong> mi\u0161ic, nagnjenih k kr\u010dem. In \u010de kr\u010d vseeno nastopi, ne pozabite na magnezij ali u\u010dinkovito raztezanje!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Boste uporabili znanje iz dana\u0161njega \u010dlanka za boj proti nadle\u017enim mi\u0161i\u010dnim kr\u010dem? \u010ce vam je bil \u010dlanek zanimiv in ste se iz njega nau\u010dili kaj novega, bi bilo super, \u010de bi ga delili s prijatelji in dru\u017eino.<\/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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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\/cramps-relief\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCramps Relief\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ali trpite za kr\u010di? Dana\u0161nji \u010dlanek bo razkril, kako jih prepre\u010diti, kako se jih znebiti ter kak\u0161en u\u010dinek imajo magnezij, raztezanje in regeneracija nanje.<\/p>\n","protected":false},"author":156,"featured_media":599479,"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":[6879,7215,7485,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-604908","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-minerali-sl","9":"tag-regeneracija-sl","10":"tag-trening-sl","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","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>Mi\u0161i\u010dni kr\u010di: Kako jih prepre\u010diti in olaj\u0161ati - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj storiti ko se pojavijo mi\u0161i\u010dni kr\u010di, zanima ne le \u0161portnike. 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