{"id":493,"date":"2022-04-11T08:31:20","date_gmt":"2022-04-11T08:31:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=493"},"modified":"2022-04-11T08:31:20","modified_gmt":"2022-04-11T08:31:20","slug":"viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/","title":{"rendered":"Viis nippi krampide v\u00e4ltimiseks ja neist \u00fcle saamiseks"},"content":{"rendered":"<p>Lihaskrambid on \u00fcldine probleem vastupidavusalade sportlastel, n\u00e4iteks jalgratturitel. Krambid v\u00f5ivad olla v\u00e4ikesed t\u00fc\u00fctused, mis m\u00f5ne hetkega kaovad kuni sellisteni, mis tekitavad lihastes valu pikkade tundide jooksul. Krampide p\u00f5hjused pole t\u00e4ielikult selged, kuid \u00fcht-teist teatakse p\u00e4ris h\u00e4sti. Vaatame, kuidas neid teadmisi rakendada lihaskrampide ennetamiseks ja neist vabanemiseks.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-494\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302.jpg\" alt=\"\" width=\"849\" height=\"566\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302-272x182.jpg 272w\" sizes=\"auto, (max-width: 849px) 100vw, 849px\" \/><\/a><\/p>\n<p><strong>#1 Tee piisavalt v\u00f5istluskeskset treeningut<\/strong><\/p>\n<p>T\u00f5en\u00e4oliselt t\u00e4htsaim vahend lihaskrampide ennetamiseks on treeningu erip\u00e4ra. Kui su lihased pole piisavalt treenitud, kipuvad krambid kergemini tekkima. V\u00f5istlustel esitad sa tavaliselt oma lihastele k\u00f5rgemaid n\u00f5udmisi intensiivsuse ja koormuse m\u00f5ttes. Just seep\u00e4rast tekivadki krambid tihti v\u00f5istluse ajal. Siin saab appi tulla erip\u00e4rane treening. Valmista oma lihaseid ette t\u00e4pselt sellisel viisil, nagu sa kavatsed neid v\u00f5istlusel kasutada. Kui sa oled triatleet, kes plaanib mitu tundi aerod\u00fcnaamilisel eraldistardirattal k\u00fc\u00fcrutada, pead ka selles asendis piisavalt palju trenni tegema.<\/p>\n<p><strong>#2 Hoia elektrol\u00fc\u00fctide tasakaalu paigas<\/strong><\/p>\n<p>Elektrol\u00fc\u00fctide tasakaalu h\u00e4ired paistavad olevat s\u00fc\u00fcdi vaid v\u00e4ikese osa lihaskrampide tekkes. Meil on v\u00e4ga v\u00e4he t\u00f5endeid, et elektrol\u00fc\u00fctide ammendatud varu v\u00f5ib kaasa tuua lihaskrampe. Kuid treenimine kuumas kliimas, mis p\u00f5hjustab tugevat higistamist, v\u00f5ib kaasa tuua m\u00e4rkimisv\u00e4\u00e4rse elektrol\u00fc\u00fctide kao, eriti just naatriumi osas. Selle ohu v\u00e4ltimiseks kasuta niisugustel s\u00f5itudel vedelikukaotuse korvamiseks elektrol\u00fc\u00fcdijooke. V\u00f5id ka kaaluda soolatablettide v\u00f5i naatriumi sisaldavate tahkete toitude tarvitamist.<\/p>\n<p><strong>#3 V\u00e4henda intensiivsust<\/strong><\/p>\n<p>Kui ennetamine ei aidanud ja lihast tabab kramp, saab siiski \u00fcht-teist ette v\u00f5tta, et see kiiremini \u00fcle l\u00e4heks. Kui kramp tabab sind s\u00f5idu ajal, v\u00f5ib lihasele puhkuse andmine vabajooksu v\u00f5i m\u00f5neks hetkeks kiiruse kahandamisega olla piisav, kui kramp ei ole suur. Kui kramp tabab lihast, mida parajasti ei kasutata, n\u00e4iteks k\u00e4elihast, v\u00f5ta samuti hoogu maha ja lase krambil ise m\u00f6\u00f6duda. Kui aga kramp on tugevam, v\u00f5ib osutuda vajalikuks rattalt maha tulla ja puhata, v\u00f5i isegi p\u00e4evale joon alla t\u00f5mmata.<\/p>\n<p><strong>#4 Venita!<\/strong><\/p>\n<p>Kui intensiivsuse v\u00e4hendamisest ei piisa ja sa pead tegema pausi, p\u00fc\u00fca krambist lahtisaamiseks lihast venitada. Lihase venitamine aktiveerib selles Golgi k\u00f5\u00f5lusorganiks nimetatava osa. Golgi organi aktiveerimine annab lihase kokkut\u00f5mmet juhtivale n\u00e4rvile m\u00e4rku kokkut\u00f5mbumist v\u00e4hendada, mis peaks krambi intensiivsust leevendama. Ehkki uuringud ei ole \u00fcleliia optimistlikud venitamise t\u00f5hususe osas, on see \u00fcks v\u00e4heseid vahendeid valulikest kauakestvatest krampidest lahtisaamiseks ja m\u00f5nel inimesel venitused ka toimivad.<\/p>\n<p><strong>#5 Proovi kurgisoolvett<\/strong><\/p>\n<p>Vanakooli jalgratturid teavad, et rohuks krampide vastu on\u2026 kurgisoolvesi! Ehkki see sisaldab naatriumi, ei m\u00f5ju siin krampide vastu elektrol\u00fc\u00fctide tasakaalu muutmine. Uuringud n\u00e4itavad, et kurgisoolvee suur \u00e4\u00e4dikhappe sisaldus ja ebameeldiv terav maitse v\u00f5ivad suus aktiveerida n\u00e4rve, mis panevad aju krambis lihase kokkut\u00f5mbumist leevendama. Oluline on m\u00e4rkida, et tegu on v\u00e4ikese uuringuga ja me ei saa pidada kurgisoolvett t\u00f5endusp\u00f5hiseks krampidest vabanemise lahenduseks. Kuid see on proovimiseks suhteliselt kahjutu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lihaskrambid on \u00fcldine probleem vastupidavusalade sportlastel, n\u00e4iteks jalgratturitel. Krambid v\u00f5ivad olla v\u00e4ikesed t\u00fc\u00fctused, mis m\u00f5ne hetkega kaovad kuni sellisteni, mis [&hellip;]<\/p>\n","protected":false},"author":143,"featured_media":494,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","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>Viis nippi krampide v\u00e4ltimiseks ja neist \u00fcle saamiseks - \u0160koda We Love Cycling - Estonia<\/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:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Viis nippi krampide v\u00e4ltimiseks ja neist \u00fcle saamiseks\" \/>\n<meta property=\"og:description\" content=\"Lihaskrambid on \u00fcldine probleem vastupidavusalade sportlastel, n\u00e4iteks jalgratturitel. Krambid v\u00f5ivad olla v\u00e4ikesed t\u00fc\u00fctused, mis m\u00f5ne hetkega kaovad kuni sellisteni, mis [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Estonia\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-11T08:31:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"833\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"karit\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/\",\"url\":\"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/\",\"name\":\"Viis nippi krampide v\u00e4ltimiseks ja neist \u00fcle saamiseks - \u0160koda We Love Cycling - Estonia\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302.jpg\",\"datePublished\":\"2022-04-11T08:31:20+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/#\/schema\/person\/6969dabcb933c60a22a024886fc5dfb3\"},\"inLanguage\":\"et\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"et\",\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2022\/04\/11\/viis-nippi-krampide-valtimiseks-ja-neist-ule-saamiseks\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2022\/04\/profimedia-0596840302.jpg\",\"width\":1250,\"height\":833,\"caption\":\"A person exercising during the pandemic lockdown, March 2021. 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