{"id":780,"date":"2011-03-07T12:04:10","date_gmt":"2011-03-07T10:04:10","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=780"},"modified":"2011-04-05T10:17:03","modified_gmt":"2011-04-05T08:17:03","slug":"razteg-kolka-raztezanje-kolka-raztegovanje-kolka-misice","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/razteg-kolka-raztezanje-kolka-raztegovanje-kolka-misice.html","title":{"rendered":"Razteg primikalk (adduktorjev) kolka"},"content":{"rendered":"<p>Adduktor<img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-781\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-1-161x150.jpg\" alt=\"\" width=\"161\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-1-161x150.jpg 161w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-1-150x139.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-1.jpg 480w\" sizes=\"auto, (max-width: 161px) 100vw, 161px\" \/>ji (primikalke) kolka so pri teku velikokrat pre nategnjene. <!--more--><\/p>\n<p>Kot pove \u017ee ime gre za pre nateg, kjer mi\u0161ica anatomsko ni spremenjena, saj ni prekora\u010dena njena meja elasti\u010dnosti.<\/p>\n<p>Bole\u010dina ne zahteva prekinitve aktivnosti, funkcija mi\u0161ice je za\u010dasno slab\u0161a, zmanj\u0161an je tud mi\u0161i\u010dni tonus. Navadno zadostuje nekaj dnevni po\u010ditek, oziroma tako imenovani RICE (Rest, Ice, Compresion, Elevation).<\/p>\n<p>Vsekakor pa gre za patolo\u0161ko in ne\u017eeleno stanje, ki lahko vodi tudi v resnej\u0161e te\u017eave, kot so natrganje in raztrganina mi\u0161ice in se ga moramo izogibati.<\/p>\n<p>Ogro\u017eeni \u0161porti so nogomet, turno smu\u010danje in sprint. Da bi bilo po\u0161kodb kar se da manj poskrbimo, da se pred aktivnostjo ogrejemo in raztegnemo. v pomo\u010d dve vaji.<\/p>\n<p style=\"text-align: left;\">1. Use<img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-783\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-2-178x150.jpg\" alt=\"\" width=\"178\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-2-178x150.jpg 178w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-2-150x125.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-2.jpg 470w\" sizes=\"auto, (max-width: 178px) 100vw, 178px\" \/>demo se po tur\u0161ko , podplate postavimo skupaj, z rokami se primemo za gle\u017enje, z vzravnano hrbtenico se potegnemo naprej in potegnemo gle\u017enje k sebi.<\/p>\n<p>2. Usedemo se in postavimo nogi narazen, zasukamo medenico proti eni nogi in se nagnemo naprej. Nogi naj ostaneta stegnjeni, koleni na podlagi ali \u010dim bli\u017eje podlagi.<\/p>\n<p><!-- wp_ad_camp_1 --><\/p>\n<p>In ne pozabimo razteg delamo po\u010dasi, gremo dokler gremo lahko, nato ostanemo v tem polo\u017eaju, dihamo in ko se mi\u0161ica sprosti lahko gremo \u0161ele malo naprej.<\/p>\n<p>V nasprotnem primeru, \u010de se zaganjamo, lahko aktiviramo refleks na nateg in povzro\u010dimo mikro po\u0161kodbe in posledi\u010dno mikro brazgotine.<\/p>\n<p><a href=\"http:\/\/www.fizioterapija-mediko.si\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-782 aligncenter\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-3-433x150.jpg\" alt=\"\" width=\"350\" height=\"122\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-3-433x150.jpg 433w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-3-150x51.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/03\/adduktorji-3.jpg 749w\" sizes=\"auto, (max-width: 350px) 100vw, 350px\" \/><\/a><\/p>\n<p>Blanka Ko\u0161\u010dak Tivadar, dipl.fiziot<br \/>\nIpnf in Cyriax terapevt<\/p>\n<p style=\"text-align: left;\">www.fizioterapija-mediko.si<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adduktorji (primikalke) kolka so pri teku velikokrat pre nategnjene.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[557,558,117,246,230,528,255,527,112,398,258,122,59,176,141,128,194,390,244,542,498,110,213,253,408,211,477,443,68,1311,109,228,526,305,389,391,559,548,160,554,578,579,515,216,560,561,116,60,177,365,115,476,562,245,533,241,393,347,57,154],"class_list":["post-780","post","type-post","status-publish","format-standard","hentry","category-gibanje-in-sport","tag-adduktor","tag-adduktorji","tag-bolecina","tag-bolecina-v-kolku-bolecine","tag-bolecina-v-nogah","tag-bolecine-pri-gibanju","tag-bolecine-v-misicah","tag-bolecine-v-nogi","tag-dobra-drza","tag-fiizoterapija","tag-fitnes","tag-fizioterapija","tag-gibanje","tag-gibanje-in-rekreacija","tag-gibanje-telovadba","tag-imam-rad-sebe","tag-izobrazevanje-zdravje","tag-kako-se-raztezamo","tag-kolk","tag-laufanje","tag-misica","tag-misice","tag-misicno-vreteno","tag-muskelfiber","tag-napetost","tag-napni","tag-napni-sprosti","tag-nasvet","tag-nasveti-za-boljse-zivljenje","tag-nasveti-za-zdravo-zivljenje","tag-nepravilna-drza","tag-noge","tag-ovire-pri-gibanju","tag-poskodbe","tag-pravilno-raztezanje","tag-pravo-raztezanje","tag-primikalke","tag-ravna-drza","tag-ravnotezje","tag-raztezalne-vaje","tag-raztezanje-kolka","tag-raztezanje-kolkov","tag-raztezanje-vaja","tag-refleks-na-nateg","tag-rice","tag-sede","tag-slaba-drza","tag-sport","tag-sportanje","tag-sprostitev","tag-statika-telesa","tag-terapevtske-vaje","tag-tursko","tag-vaje-za-kolk","tag-vaje-za-napetost","tag-vaje-za-noge","tag-vaje-za-raztezanje","tag-zdrav-nacin-zivljenja","tag-zdrav-tek","tag-zdravo-ziveti"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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