{"id":2344,"date":"2025-01-21T15:01:55","date_gmt":"2025-01-21T12:01:55","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=2344"},"modified":"2025-01-21T15:01:55","modified_gmt":"2025-01-21T12:01:55","slug":"jalgrattavigastused-alaselg","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2025\/01\/21\/jalgrattavigastused-alaselg\/","title":{"rendered":"Jalgrattavigastused \u2013 alaselg"},"content":{"rendered":"<p><strong>Jalgrattas\u00f5it on imeline ja tervislik spordiala, kuid see sunnib Sind istuma pikka aega k\u00fc\u00fcrus seljaga, mis v\u00f5ib kaasa tuua seljavalud. Ohtusid v\u00f5ib suurendada istuv t\u00f6\u00f6. Vaatame, mis p\u00f5hjustab valusid alaseljas ja kuidas neid ennetada.<\/strong><\/p>\n<p><strong>Halb s\u00f5iduasend<\/strong><\/p>\n<p>Lenksu kohal k\u00fc\u00fcrutamine on k\u00fcll v\u00e4ltimatu, kuid \u00f5ige s\u00f5iduasendiga saab seda muuta alaseljale mugavamaks. Kui rattas\u00f5idu ajal liialt ettepoole kummarduda v\u00f5i selga liigselt k\u00fc\u00fcrutada, v\u00f5ib see tekitada \u00fclekoormust l\u00fclisamba nimmeosas, mis omakorda v\u00f5ib viia valudeni. Ratta vale seadistus on siin \u00fcks peap\u00f5hjuseid, eriti j\u00e4rgmises kolmes punktis.<\/p>\n<p><strong>Sadula vale k\u00f5rgus \u2013<\/strong> Kui sadul on liiga k\u00f5rgel v\u00f5i liiga madalal, v\u00f5ib see panna alaselja pinge alla, kui sunnib s\u00f5itjat end liialt k\u00fc\u00fcnitama v\u00f5i sirutama.<\/p>\n<p><strong>Lenksu vale asend \u2013<\/strong> Kui lenks on liiga madalal v\u00f5i liiga kaugel ees, v\u00f5ib see sundida ratturit end \u00fcleliia alaseljast painutama.<\/p>\n<p><strong>Vale raami suurus \u2013<\/strong> Keha m\u00f5\u00f5tmetele mittevastava raamiga rattal s\u00f5itmine v\u00f5ib kaasa tuua ebamugava s\u00f5iduasendi, seades alaselja tarbetult suure koormuse alla.<\/p>\n<p><strong>Pikk s\u00f5iduaeg aeroasendis<\/strong><\/p>\n<p>Triatleedid ja tempos\u00f5itjad teavad, et kui k\u00fc\u00fcnarnukid aerod\u00fcnaamilisele lenksule toetada, on see alaseljale t\u00e4iesti uudne proovikivi. Pikka aega sellises s\u00f5iduasendis viibimine tekitab alaselja lihastes pingeid ja kangestust, eriti kui aeroasendis s\u00f5itmine on Sinu jaoks uudis. Kuna selg p\u00fcsib liikumatuna, halvendab see verevarustust ja tugevdab ebamugavustunnet.\u00a0 S\u00f5ltuvalt probleemi t\u00f5sidusest v\u00f5ib aeroasend tekitada Sulle kaht t\u00fc\u00fcpi valusid.<\/p>\n<p><strong>Lihasevenitus v\u00f5i -v\u00e4simus \u2013<\/strong> Seda t\u00fc\u00fcpi valu kirjeldatakse tihti tuima tuikamisena nimmepiirkonna lihastes \u00fchel v\u00f5i teisel pool <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22396-lumbar-spine\">l\u00fclisammast<\/a>. Valu v\u00f5ib tugevneda pika s\u00f5idu j\u00e4rel v\u00f5i s\u00f5idu l\u00f5puosas, kui lihased v\u00e4sivad. Samuti v\u00f5ib valu tugevneda p\u00e4rast pikaajalist istumist v\u00f5i ettepoole kummardumist.<\/p>\n<p><strong>L\u00fclidevaheliste liigeste \u00e4rritus \u2013<\/strong> See valu on tavaliselt terav ja kohalik, eriti selga k\u00f5verdades v\u00f5i sirutades (n\u00e4iteks rattalt maha tulles). Valu tekib l\u00fclisamba k\u00f5rval l\u00fclidevaheliste liigeste k\u00f5rgusel. See v\u00f5ib avalduda ka alaselja kangestusena, eriti p\u00e4rast pikki s\u00f5ite.<\/p>\n<p><strong>Lihasn\u00f5rkus v\u00f5i -pinge<\/strong><\/p>\n<p><strong>Kehat\u00fcve lihaste n\u00f5rkus \u2013<\/strong> N\u00f5rk kehat\u00fcvi paneb alaselja t\u00e4iendava koormuse alla, kui sealsed lihased peavad tegelema ka stabiilsuse hoidmisega. See seisund halveneb t\u00fc\u00fcpiliselt pikkade s\u00f5itude ajal, kui kehat\u00fcvi v\u00e4sib ning alaseljale langeb j\u00e4rjest suurem koormus.<\/p>\n<p><strong>Pinged reie- ja puusapainutajalihastes \u2013<\/strong> Pinged neis piirkondades t\u00f5mbavad vaagnaluud, sundides alaselja t\u00f6\u00f6le vaagna optimaalse asendi hoidmiseks. See tasakaalustamatus suurendab l\u00fclisambale langevat koormust.<\/p>\n<p><strong>Laua taga istumine<\/strong><\/p>\n<p>Pikk laua taga istudes veedetud aeg on veel \u00fcks tavaline jalgratturite alaseljavalude p\u00f5hjus. Me ei r\u00e4\u00e4gi siin k\u00fcll enam otseselt rattas\u00f5idust, kuid kuna paljudel ratturitel on <a href=\"https:\/\/www.welovecycling.com\/wide\/2020\/09\/23\/more-time-spent-sitting-increases-cancer-mortality-risk\/\">istuvad ametid<\/a> ning rattas\u00f5it k\u00e4ib samuti suuresti istudes, tuleb seda t\u00e4hele panna. Mida rohkem Sa p\u00e4eva jooksul istud, eriti laua taga l\u00f6sutades, seda suurem koormus alaseljale langeb.<\/p>\n<p><strong>Kuidas ratturina ennetada ja hakkama saada alaselja valudega<\/strong><\/p>\n<p>Kui sul tekivad alaseljas valud s\u00f5idu ajal v\u00f5i p\u00e4rast s\u00f5itu, on Sulle siin neli paremat meedet, mis aitavad Sul valuga hakkama saada ja seda tulevikus v\u00e4ltida.<\/p>\n<p><strong>Laitmatult sobiv ratas:<\/strong> Veendu, et ratta sadula ja lenksu asend sobiksid Sinu keham\u00f5\u00f5tmete ja s\u00f5idustiiliga.<\/p>\n<p><strong>J\u00f5ud ja painduvus:<\/strong> V\u00f5ta oma vastupidavustreeningute kavva kehat\u00fcve tugevdavad harjutused ning venitused reielihastele ja puusapainutajalihastele.<\/p>\n<p><strong>S\u00f5iduasend:<\/strong> M\u00f5tle s\u00f5idu ajal oma asendile, p\u00fc\u00fca saavutada l\u00fclisamba neutraalasend. V\u00e4ldi selja k\u00fc\u00fcrutamist ja lenksu kohale kummardumist. Rakenda kehat\u00fcve lihaseid s\u00f5iduasendi hoidmiseks.<\/p>\n<p><strong>Laua paigutus:<\/strong> Soeta endale hea tool ja paiguta t\u00f6\u00f6laud nii, et see toetaks \u00f5iget isteasendit. V\u00f5imaluse korral kaalu seisulaua soetamist ja p\u00fcsti t\u00f6\u00f6tamist. Keha asendi muutmine kogu p\u00e4eva jooksul on parim viis koormuse hajutamiseks alaseljalt teistele lihasr\u00fchmadele.<\/p>\n<p>Kui Sa omal k\u00e4el alaselja valudega hakkama ei saa, v\u00f5ib olla tegu keerukama probleemiga. P\u00f6\u00f6rdu asjatundja poole ning palu p\u00f5hjalikku hinnangut ja ravi.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jalgrattas\u00f5it on imeline ja tervislik spordiala, kuid see sunnib Sind istuma pikka aega k\u00fc\u00fcrus seljaga, mis v\u00f5ib kaasa tuua seljavalud. [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":2345,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[345,344],"global-categories":[22],"class_list":["post-2344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-alaseljavalu","tag-seljavalu","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jalgrattavigastused \u2013 alaselg - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Jalgrattas\u00f5it on imeline ja tervislik spordiala, kuid see sunnib Sind istuma pikka aega k\u00fc\u00fcrus seljaga, mis v\u00f5ib kaasa tuua seljavalud. Ohtusid v\u00f5ib kasvatada istuv t\u00f6\u00f6. 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