{"id":61906,"date":"2024-05-13T12:01:18","date_gmt":"2024-05-13T10:01:18","guid":{"rendered":"https:\/\/dorogimedence.hu\/?p=61906"},"modified":"2024-05-13T12:01:18","modified_gmt":"2024-05-13T10:01:18","slug":"6-gyakorlat-amely-enyhitheti-a-terdfajdalmat","status":"publish","type":"post","link":"https:\/\/dorogimedence.hu\/index.php\/2024\/05\/13\/6-gyakorlat-amely-enyhitheti-a-terdfajdalmat\/","title":{"rendered":"6 gyakorlat, amely enyh\u00edtheti a t\u00e9rdf\u00e1jdalmat"},"content":{"rendered":"

A kr\u00f3nikus t\u00e9rdf\u00e1jdalom sokf\u00e9le lehet, \u00e9s \u00e9rintheti az egyik vagy mindk\u00e9t t\u00e9rdet. Ezenk\u00edv\u00fcl az \u00e1tmeneti t\u00e9rdf\u00e1jdalom k\u00fcl\u00f6nb\u00f6zik a kr\u00f3nikus f\u00e1jdalomt\u00f3l, ami lehet egy baleset ut\u00e1n \u00e9rzett f\u00e1jdalom, amely a t\u00e9rd teljes gy\u00f3gyul\u00e1sa ut\u00e1n megsz\u0171nik.<\/strong><\/p>\n

Mi\u00e9rt fordul el\u0151 kr\u00f3nikus t\u00e9rdf\u00e1jdalom?<\/b><\/h2>\n

A kr\u00f3nikus t\u00e9rdf\u00e1jdalom nem m\u00falik el mag\u00e1t\u00f3l, s\u00falyosabb esetekben kezel\u00e9st is ig\u00e9nyelhet, a Buda\u00f6rsi manu\u00e1lter\u00e1pia<\/span><\/a> ebben tud seg\u00edteni, orvosi beavatkoz\u00e1s n\u00e9lk\u00fcl. Ugyanis a kr\u00f3nikus t\u00e9rdf\u00e1jdalom m\u00f6g\u00f6tt leggyakrabban el\u0151fordul\u00f3 okok k\u00f6z\u00e9 tartozhat \u00edz\u00fcleti k\u00e1rosod\u00e1s, az \u00edz\u00fcleti porcok le\u00e9p\u00fcl\u00e9se a t\u00e9rdben, \u00edngyullad\u00e1s, bursitis, k\u00f6szv\u00e9ny, rheumatoid arthritis, bizonyos csontdaganatok stb.<\/p>\n

T\u00e9nyez\u0151k, amelyek s\u00falyosb\u00edthatj\u00e1k a kr\u00f3nikus t\u00e9rdf\u00e1jdalmat:<\/b><\/h3>\n
    \n
  • kezeletlen t\u00e9rds\u00e9r\u00fcl\u00e9sek;<\/li>\n
  • h\u00faz\u00f3d\u00e1sok \u00e9s ficamok;<\/li>\n
  • t\u00e9rd t\u00falterhel\u00e9se;<\/li>\n
  • fert\u0151z\u00e9sek;<\/li>\n
  • helytelen testtart\u00e1s sportol\u00e1s k\u00f6zben;<\/li>\n
  • sportol\u00e1s el\u0151tti izmok bemeleg\u00edt\u00e9s\u00e9nek hi\u00e1nya;<\/li>\n<\/ul>\n

    \u00cdme 6 hat\u00e9kony m\u00f3dszer a t\u00e9rdf\u00e1jdalom enyh\u00edt\u00e9s\u00e9re, amit otthon is v\u00e9gezhetsz!<\/b><\/h2>\n

    1. Az inak ny\u00fajt\u00e1sa<\/b><\/h3>\n

    A ny\u00fajt\u00f3 gyakorlatok jav\u00edthatj\u00e1k a t\u00e9rd\u00edz\u00fclet mozg\u00e1si tartom\u00e1ny\u00e1t \u00e9s rugalmass\u00e1g\u00e1t. A gyakorlatok megkezd\u00e9se el\u0151tt fontos, hogy legal\u00e1bb 5-10 percet t\u00f6lts bemeleg\u00edt\u00e9ssel. Az alacsony hat\u00e1s\u00fa tev\u00e9kenys\u00e9gek, p\u00e9ld\u00e1ul ker\u00e9kp\u00e1roz\u00e1s \u00e1ll\u00f3 ker\u00e9kp\u00e1ron, gyalogl\u00e1s vagy elliptikus g\u00e9p haszn\u00e1lata j\u00f3 bemeleg\u00edt\u00e9si lehet\u0151s\u00e9gek.<\/p>\n

    Ha v\u00e9gezt\u00e9l a bemeleg\u00edt\u00e9ssel pr\u00f3b\u00e1ld meg a ny\u00fajt\u00e1sokat \u00e9s gyakorlatokat hetente legal\u00e1bb n\u00e9gy-\u00f6t alkalommal elv\u00e9gezni. A ny\u00fajt\u00e1s seg\u00edt meg\u0151rizni a t\u00e9rd rugalmass\u00e1g\u00e1t, \u00e9s jav\u00edthatja a teljes\u00edtm\u00e9nyt az edz\u00e9s sor\u00e1n.<\/p>\n

    2. V\u00e1dli ny\u00fajt\u00e1sa<\/b><\/h3>\n

    Ehhez a gyakorlathoz tedd a kezedet a sz\u00e9k t\u00e1ml\u00e1j\u00e1ra. Ezut\u00e1n lassan \u00e9s ir\u00e1ny\u00edtottan hajl\u00edtsd be az egyik t\u00e9rded, mik\u00f6zben a m\u00e1sik l\u00e1baddal h\u00e1tral\u00e9psz. Ism\u00e9teld meg a hajl\u00edt\u00e1si gyakorlatot n\u00e9h\u00e1nyszor, mik\u00f6zben a h\u00e1ts\u00f3 l\u00e1bad fesz\u00fcl. Ezut\u00e1n hajtsd v\u00e9gre ugyanazt a mozdulatot a m\u00e1sik l\u00e1baddal is.<\/p>\n

    3. A teljes l\u00e1b ny\u00fajt\u00e1sa<\/b><\/h3>\n

    A l\u00e1bny\u00fajt\u00e1s nagyon fontos az \u00edz\u00fcletek eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9hez. Le kell fek\u00fcdn\u0151d egy sima, kem\u00e9ny fel\u00fcletre, p\u00e9ld\u00e1ul parkett\u00e1ra, majd kiny\u00fajtott l\u00e1bbal \u00e1llj fel a k\u00f6ny\u00f6kedre. Kezd az egyik t\u00e9rd hajl\u00edt\u00e1s\u00e1val \u00fagy, hogy a talp a padl\u00f3n legyen, mik\u00f6zben a m\u00e1sik l\u00e1b t\u00f6k\u00e9letesen ny\u00fajtva marad. Ism\u00e9teld meg ezt a mozdulatot h\u00e1romszor, majd folytathatod ugyanabban az \u00fctemben a m\u00e1sik l\u00e1baddal is.<\/p>\n

    4. A sarkak felemel\u00e9se<\/b><\/h3>\n

    Sz\u00fcks\u00e9ged lesz egy sz\u00e9kre a t\u00e1mogat\u00e1shoz. \u00c1llva fogd meg a sz\u00e9k t\u00e1ml\u00e1j\u00e1t a kezeddel, majd emelkedj fel l\u00e1bujjhegyre \u00e9s tartsd 3 m\u00e1sodpercig. Ezut\u00e1n \u00f3vatosan \u00e9s ellen\u0151rz\u00f6tt m\u00f3don enged le a sarkad. 5 m\u00e1sodperc eltelt\u00e9vel ism\u00e9teld meg. Annyi ism\u00e9tl\u00e9st v\u00e9gezhetsz, amennyit csak akarsz.<\/p>\n

    5. V\u00e1ltott l\u00e1bemel\u00e9s<\/b><\/h3>\n

    Hasonl\u00f3k\u00e9ppen, sz\u00fcks\u00e9ged lesz a sz\u00e9kre az egyens\u00falyhoz \u00e9s a t\u00e1mogat\u00e1shoz. A poz\u00edci\u00f3 ugyanaz, mint az el\u0151z\u0151 gyakorlatn\u00e1l, azzal a k\u00fcl\u00f6nbs\u00e9ggel, hogy nem fogsz fel\u00e1llni a sarkadra. Ehelyett az egyik l\u00e1bad oldalra emeled, \u00e9s megfesz\u00edted, m\u00edg a m\u00e1sik l\u00e1bad a hely\u00e9n marad.<\/p>\n

    6. Fel\u00fcl\u00e9s<\/b><\/h3>\n

    Sz\u00fcks\u00e9ged lesz egy sz\u00e9kre, amelyre 2 nagy p\u00e1rn\u00e1t teszel. \u00dclj a p\u00e1rn\u00e1kra egyenes h\u00e1ttal \u00e9s a l\u00e1baddal a padl\u00f3n. A h\u00e1tizmok seg\u00edts\u00e9g\u00e9vel \u00f3vatosan \u00e9s ellen\u0151rz\u00f6tten emeld fel magad. Ezut\u00e1n ugyan\u00edgy, fesz\u00fclt izmokkal, k\u00f6nnyed\u00e9n \u00e9s lassan \u00fclj le. \u00dcgyeljen arra, hogy t\u00e9rded enyh\u00e9n hajl\u00edtva legyen, de a t\u00e1masznak a h\u00e1tizmokb\u00f3l kell sz\u00e1rmaznia.<\/p>\n

    Ezekkel a k\u00f6nny\u0171 gyakorlatokkal egy\u00fctt v\u00e1laszthat az \u00edz\u00fcleti f\u00e1jdalmak kezel\u00e9s\u00e9re szolg\u00e1l\u00f3 \u00e9trend-kieg\u00e9sz\u00edt\u0151t is, amely olyan \u00f6sszetev\u0151ket tartalmaznak, mint az Omega-3 zs\u00edrsavak, kollag\u00e9n. Az \u00e9trend-kieg\u00e9sz\u00edt\u0151k nem invaz\u00edv megold\u00e1st jelentenek az ilyen t\u00edpus\u00fa f\u00e1jdalmak enyh\u00edt\u00e9s\u00e9re, ak\u00e1rcsak a fizioter\u00e1pia, ami seg\u00edthet a f\u00e1jdalom teljes megsz\u00fcntet\u00e9s\u00e9ben!<\/p>\n","protected":false},"excerpt":{"rendered":"

    A kr\u00f3nikus t\u00e9rdf\u00e1jdalom sokf\u00e9le lehet, \u00e9s \u00e9rintheti az egyik vagy mindk\u00e9t t\u00e9rdet. Ezenk\u00edv\u00fcl az \u00e1tmeneti t\u00e9rdf\u00e1jdalom k\u00fcl\u00f6nb\u00f6zik a kr\u00f3nikus f\u00e1jdalomt\u00f3l, ami lehet egy baleset ut\u00e1n \u00e9rzett f\u00e1jdalom, amely a t\u00e9rd teljes gy\u00f3gyul\u00e1sa ut\u00e1n megsz\u0171nik. Mi\u00e9rt fordul el\u0151 kr\u00f3nikus t\u00e9rdf\u00e1jdalom? A kr\u00f3nikus t\u00e9rdf\u00e1jdalom nem m\u00falik el mag\u00e1t\u00f3l, s\u00falyosabb esetekben kezel\u00e9st is ig\u00e9nyelhet, a Buda\u00f6rsi manu\u00e1lter\u00e1pia ebben<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[3],"tags":[49,7845],"class_list":{"0":"post-61906","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-hirek","7":"tag-egeszsegugy","8":"tag-terdfajdalom"},"yoast_head":"\n6 gyakorlat, amely enyh\u00edtheti a t\u00e9rdf\u00e1jdalmat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dorogimedence.hu\/index.php\/2024\/05\/13\/6-gyakorlat-amely-enyhitheti-a-terdfajdalmat\/\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"6 gyakorlat, amely enyh\u00edtheti a t\u00e9rdf\u00e1jdalmat\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:description\" content=\"A kr\u00f3nikus t\u00e9rdf\u00e1jdalom sokf\u00e9le lehet, \u00e9s \u00e9rintheti az egyik vagy mindk\u00e9t t\u00e9rdet. Ezenk\u00edv\u00fcl az \u00e1tmeneti t\u00e9rdf\u00e1jdalom k\u00fcl\u00f6nb\u00f6zik a kr\u00f3nikus f\u00e1jdalomt\u00f3l, ami lehet egy baleset ut\u00e1n \u00e9rzett f\u00e1jdalom, amely a t\u00e9rd teljes gy\u00f3gyul\u00e1sa ut\u00e1n megsz\u0171nik. Mi\u00e9rt fordul el\u0151 kr\u00f3nikus t\u00e9rdf\u00e1jdalom? 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