{"id":16475,"date":"2022-11-29T08:00:00","date_gmt":"2022-11-29T06:00:00","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16475"},"modified":"2022-11-25T17:54:03","modified_gmt":"2022-11-25T15:54:03","slug":"eltort-a-bokad-a-leheto-leghamarabb-terj-vissza-a-bringazashoz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/eltort-a-bokad-a-leheto-leghamarabb-terj-vissza-a-bringazashoz\/","title":{"rendered":"Elt\u00f6rt a bok\u00e1d? A lehet\u0151 leghamarabb t\u00e9rj vissza a bring\u00e1z\u00e1shoz"},"content":{"rendered":"

Richard Gasperotti sz\u00e1mtalan s\u00e9r\u00fcl\u00e9st \u00e9s csontt\u00f6r\u00e9st szenvedett m\u00e1r el sportol\u00f3i p\u00e1lyafut\u00e1sa sor\u00e1n, legut\u00f3bb pedig a bok\u00e1j\u00e1t t\u00f6rte el. “Mivel minden s\u00e9r\u00fcl\u00e9s egyedi, konzult\u00e1lj az orvosoddal a lehets\u00e9ges kezel\u00e9sekr\u0151l” \u2013 mondta. Neki is ehhez hasonl\u00f3 tan\u00e1csok seg\u00edtettek, hogy min\u00e9l el\u0151bb vissza\u00fclhessen a biciklij\u00e9re. Ebben a cikkben Richard elmondja, hogyan gyors\u00edthatod fel a bokat\u00f6r\u00e9sb\u0151l val\u00f3 fel\u00e9p\u00fcl\u00e9st.<\/strong><\/p>\n

<\/p>\n

K\u00e9rj m\u0171anyag r\u00f6gz\u00edt\u00e9st az orvosodt\u00f3l<\/strong><\/h2>\n

Mint a legt\u00f6bb csontot, a t\u00f6r\u00f6tt bok\u00e1t is r\u00f6gz\u00edteni kell. K\u00e9rd meg az orvosod, hogy modern m\u0171anyag r\u00f6gz\u00edt\u00e9st haszn\u00e1ljon. Ez a fajta bokar\u00f6gz\u00edt\u0151 \u00fagy n\u00e9z ki, mint egy snowboardcip\u0151. El\u0151nye, hogy levehet\u0151, ami lehet\u0151v\u00e9 teszi, hogy id\u0151nk\u00e9nt kicsit leveg\u0151ztesd a l\u00e1bfejed \u00e9s megmozgasd a l\u00e1bujjaidat.<\/p>\n

Cs\u00f6kkentsd a duzzanatot<\/strong><\/h2>\n

A lehet\u0151 leghamarabb szabadulj meg a duzzanatt\u00f3l, mivel megakad\u00e1lyozza a boka optim\u00e1lis v\u00e9rell\u00e1t\u00e1s\u00e1t, ami pedig meghosszabb\u00edtja a gy\u00f3gyul\u00e1si folyamatot. A visszaszor\u00edt\u00e1s\u00e1hoz Richard atl\u00e9tikai szalagokat v\u00e1gott fel cs\u00edkokra, \u00e9s azokat helyezte az \u00edz\u00fcleteire. Amint cs\u00f6kkent a duzzanat, a sz\u00f6vetek regener\u00e1ci\u00f3ja felgyorsult. Emellett, hogy t\u00e1mogassa a t\u00f6r\u00e9s gy\u00f3gyul\u00e1s\u00e1t, Richard rendszeresen haszn\u00e1lta a comfrey ken\u0151cs\u00f6t is.<\/p>\n

Pr\u00f3b\u00e1lj ki egy akupressz\u00far\u00e1s p\u00e1rn\u00e1t<\/strong><\/h2>\n

A gy\u00f3gyul\u00e1si folyamat felgyors\u00edt\u00e1sa \u00e9rdek\u00e9ben Richardnak an\u00e9lk\u00fcl kellett t\u00e1mogatnia bok\u00e1ja v\u00e9rell\u00e1t\u00e1s\u00e1t, hogy tov\u00e1bbi terhel\u00e9st m\u00e9rt volna a s\u00e9r\u00fclt \u00edz\u00fcletekre. Ennek a c\u00e9lnak legink\u00e1bb az akupressz\u00far\u00e1s p\u00e1rna felelt meg, melynek fels\u0151 oldal\u00e1t t\u00f6bb sz\u00e1z apr\u00f3 dudor bor\u00edtja. A p\u00e1rna optim\u00e1lis haszn\u00e1lata egyszer\u0171 \u2013 tov\u00e1bbi nyom\u00e1s n\u00e9lk\u00fcl helyezd a l\u00e1bad a p\u00e1rn\u00e1ra \u00e9s hagyd, hogy a kis dudorok elv\u00e9gezz\u00e9k a munk\u00e1t.<\/p>\n

El\u0151zd meg az izomsorvad\u00e1st<\/strong><\/h2>\n

A bokar\u00f6gz\u00edt\u00e9ssel elker\u00fclhetetlen\u00fcl gyeng\u00fcl a v\u00e1dliizom is, azonban a combod fitts\u00e9g\u00e9re tov\u00e1bbra is odafigyelhetsz. Haszn\u00e1lhatsz valamilyen merev\u00edt\u0151t, \u00e9s \u00fagy edzhetsz, mintha s\u00falyokkal dolgozn\u00e1l egy edz\u0151teremben. De le is \u00fclhetsz \u00e9s fel-le emelgetheted a l\u00e1bad, mintha ped\u00e1lozn\u00e1l egy biciklin. Ezen k\u00edv\u00fcl rendszeresen megmozgathatod a l\u00e1bujjaidat is, hogy azok a r\u00f6gz\u00edt\u00e9s sor\u00e1n is akt\u00edvak maradjanak.<\/p>\n

\"Cycling<\/a>
Mivel minden s\u00e9r\u00fcl\u00e9s egyedi, konzult\u00e1lj az orvosoddal a lehets\u00e9ges kezel\u00e9sekr\u0151l \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Tartsd fenn az \u00e9letm\u00f3dod<\/strong><\/h2>\n

Soha ne feledkezz meg az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d fenntart\u00e1s\u00e1r\u00f3l, a t\u00f6r\u00e9s gy\u00f3gyul\u00e1sa alatt se. Az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s ugyanis seg\u00edt tartani a s\u00falyod m\u00e9g akkor is, amikor mell\u0151zn\u00f6d kell a sporttev\u00e9kenys\u00e9geket. Jobb, ha ker\u00fcl\u00f6d az alkoholt is, amely szint\u00e9n lass\u00edtja a gy\u00f3gyul\u00e1st, m\u00e9ghozz\u00e1 jelent\u0151sen.<\/p>\n

Rehabilit\u00e1ci\u00f3<\/strong><\/h2>\n

Ha m\u00e1r nincs sz\u00fcks\u00e9ged a merev\u00edt\u0151re, a gy\u00f3gyul\u00e1si folyamat k\u00f6vetkez\u0151 l\u00e9p\u00e9sek\u00e9nt j\u00f6het a fizikoter\u00e1pia \u00e9s a rehabilit\u00e1ci\u00f3. A legjobb megold\u00e1s, ha felkeresel egy profi gy\u00f3gytorn\u00e1szt, aki olyan gyakorlatokat \u00edr majd el\u0151, melyek seg\u00edtenek a gyors fel\u00e9p\u00fcl\u00e9sben. Richard eset\u00e9ben a szalagok bizonyultak hat\u00e9konynak. Ezek haszn\u00e1lat\u00e1nak sz\u00e1mos m\u00f3dja van. Az egyik v\u00e9g\u00e9t p\u00e9ld\u00e1ul felakaszthatod az ajt\u00f3keretre, a m\u00e1sik v\u00e9g\u00e9t pedig a bok\u00e1dra vagy a l\u00e1bfejedre, \u00e9s oldalir\u00e1ny\u00fa mozg\u00e1sokkal vagy a leveg\u0151ben val\u00f3 k\u00f6r\u00f6z\u00e9ssel torn\u00e1ztathatod a s\u00e9r\u00fclt v\u00e9gtagod. \u00cdgy reaktiv\u00e1lhatod a boka \u00f6sszes \u00ednszalagj\u00e1t \u00e9s izm\u00e1t, \u00e9s r\u00e1veheted \u0151ket, hogy visszaeml\u00e9kezzenek arra, hogyan m\u0171k\u00f6dtek a s\u00e9r\u00fcl\u00e9s el\u0151tt. Fontos azonban figyelned arra, hogy a gyakorlatok soha nem haladhatj\u00e1k meg a f\u00e1jdalomk\u00fcsz\u00f6b\u00f6det. Richard azt javasolja, hogy a napi egy nagy edz\u00e9st ink\u00e1bb osszuk fel legfeljebb nyolc r\u00f6vid szakaszra.<\/p>\n

Haszn\u00e1lj tr\u00e9nert<\/strong><\/h2>\n

Seg\u00edtened kell az elm\u00e9dnek t\u00fall\u00e9pni azon, hogy s\u00e9r\u00fcltnek \u00e9rz\u00e9keli a bok\u00e1d. Ez egy nagyon fontos l\u00e9p\u00e9s, ugyanis am\u00edg az agyad \u00e9rz\u00e9keli a s\u00e9r\u00fcl\u00e9st, tudat alatt k\u00edm\u00e9lni fogja a s\u00e9r\u00fclt v\u00e9gtagot, ami a m\u00e1sik v\u00e9gtag t\u00falterhel\u00e9s\u00e9hez vezethet. Ez pedig a gerinc oldalir\u00e1ny\u00fa elg\u00f6rb\u00fcl\u00e9s\u00e9t okozhatja. Ennek elker\u00fcl\u00e9se \u00e9rdek\u00e9ben Richard klipszes ped\u00e1lokkal ell\u00e1tott belt\u00e9ri tr\u00e9nert haszn\u00e1lt, hogy ped\u00e1loz\u00e1s k\u00f6zben ne cs\u00fasszon el a s\u00e9r\u00fclt l\u00e1ba. K\u00f6vesd te is a p\u00e9ld\u00e1j\u00e1t! Egy lass\u00fa bemeleg\u00edt\u00e9s ut\u00e1n csukd be a szemed, \u00e9s pr\u00f3b\u00e1lj tudatosan hatni a bok\u00e1dra, hogy v\u00e9gezze a munk\u00e1j\u00e1t, \u00e9s \u00fajra megtanuljon ker\u00e9kp\u00e1rozni. Ha naponta t\u00f6bbsz\u00f6r megism\u00e9tled ezt a gyakorlatot, a bok\u00e1d k\u00e9t h\u00e9ten bel\u00fcl rendbe j\u00f6het.<\/p>\n

L\u00e9gy t\u00fcrelmes<\/strong><\/h2>\n

Minden s\u00e9r\u00fcl\u00e9s egyedi, \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3don gy\u00f3gyul. Ugyanez vonatkozik a k\u00e9s\u0151bbi rehabilit\u00e1ci\u00f3ra is. \u00c1ltal\u00e1noss\u00e1gban elmondhat\u00f3, hogy a boka teljes gy\u00f3gyul\u00e1sa ugyanannyi id\u0151 alatt k\u00f6vetkezik be, mint amennyi id\u0151t a merev\u00edt\u0151ben r\u00f6gz\u00edtve t\u00f6lt\u00f6tt. A fenti gyakorlatok azonban nemcsak abban seg\u00edtenek, hogy jav\u00edtsd a bok\u00e1d \u00e1llapot\u00e1t, \u00e9s \u00edgy gyorsabban visszat\u00e9rhess a ker\u00e9kp\u00e1roz\u00e1shoz, hanem a f\u00e1jdalomt\u00f3l is seg\u00edtenek gyorsabban megszabadulni.<\/p>\n","protected":false},"excerpt":{"rendered":"

Richard Gasperotti sz\u00e1mtalan s\u00e9r\u00fcl\u00e9st \u00e9s csontt\u00f6r\u00e9st szenvedett m\u00e1r el sportol\u00f3i p\u00e1lyafut\u00e1sa sor\u00e1n, legut\u00f3bb pedig a bok\u00e1j\u00e1t t\u00f6rte el. “Mivel minden […]<\/p>\n","protected":false},"author":71,"featured_media":16478,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nElt\u00f6rt a bok\u00e1d? A lehet\u0151 leghamarabb t\u00e9rj vissza a bring\u00e1z\u00e1shoz<\/title>\n<meta name=\"description\" content=\"Richard Gasperotti sz\u00e1mtalan s\u00e9r\u00fcl\u00e9st \u00e9s csontt\u00f6r\u00e9st szenvedett m\u00e1r el sportol\u00f3i p\u00e1lyafut\u00e1sa sor\u00e1n, legut\u00f3bb pedig a bok\u00e1j\u00e1t t\u00f6rte el. "Mivel minden s\u00e9r\u00fcl\u00e9s egyedi, konzult\u00e1lj az orvosoddal a lehets\u00e9ges kezel\u00e9sekr\u0151l" \u2013 mondta. Neki is ehhez hasonl\u00f3 tan\u00e1csok seg\u00edtettek, hogy min\u00e9l el\u0151bb vissza\u00fclhessen a biciklij\u00e9re. Ebben a cikkben Richard elmondja, hogyan gyors\u00edthatod fel a bokat\u00f6r\u00e9sb\u0151l val\u00f3 fel\u00e9p\u00fcl\u00e9st.\" \/>\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\/hu\/edzes-es-eletmod\/eltort-a-bokad-a-leheto-leghamarabb-terj-vissza-a-bringazashoz\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Elt\u00f6rt a bok\u00e1d? A lehet\u0151 leghamarabb t\u00e9rj vissza a bring\u00e1z\u00e1shoz\" \/>\n<meta property=\"og:description\" content=\"Richard Gasperotti sz\u00e1mtalan s\u00e9r\u00fcl\u00e9st \u00e9s csontt\u00f6r\u00e9st szenvedett m\u00e1r el sportol\u00f3i p\u00e1lyafut\u00e1sa sor\u00e1n, legut\u00f3bb pedig a bok\u00e1j\u00e1t t\u00f6rte el. "Mivel minden s\u00e9r\u00fcl\u00e9s egyedi, konzult\u00e1lj az orvosoddal a lehets\u00e9ges kezel\u00e9sekr\u0151l" \u2013 mondta. Neki is ehhez hasonl\u00f3 tan\u00e1csok seg\u00edtettek, hogy min\u00e9l el\u0151bb vissza\u00fclhessen a biciklij\u00e9re. Ebben a cikkben Richard elmondja, hogyan gyors\u00edthatod fel a bokat\u00f6r\u00e9sb\u0151l val\u00f3 fel\u00e9p\u00fcl\u00e9st.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/eltort-a-bokad-a-leheto-leghamarabb-terj-vissza-a-bringazashoz\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-29T06:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/11\/Bicycle-Ankle-Detail-profimedia-0735713812-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Adam Marsal\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/eltort-a-bokad-a-leheto-leghamarabb-terj-vissza-a-bringazashoz\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/eltort-a-bokad-a-leheto-leghamarabb-terj-vissza-a-bringazashoz\/\",\"name\":\"Elt\u00f6rt a bok\u00e1d? 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