{"id":5405,"date":"2019-10-24T08:00:04","date_gmt":"2019-10-24T07:00:04","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=5405"},"modified":"2019-10-19T09:23:53","modified_gmt":"2019-10-19T08:23:53","slug":"hogyan-iktassuk-ki-a-terdfajas-leggyakoribb-okozoit","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-iktassuk-ki-a-terdfajas-leggyakoribb-okozoit\/","title":{"rendered":"Hogyan iktassuk ki a t\u00e9rdf\u00e1j\u00e1s leggyakoribb okoz\u00f3it?"},"content":{"rendered":"

A teker\u00e9s j\u00f3t tesz az \u00edz\u00fcleteknek \u2013 kiv\u00e9ve, amikor nem. Hogyan ismerd fel, hogy mit\u0151l f\u00e1j \u00e9s hogyan sz\u00fcntesd meg a f\u00e1jdalmat?<\/strong><\/p>\n

Ha ismer\u0151s az \u00e9rz\u00e9s, amikor valamelyik \u2013 vagy mindk\u00e9t \u2013 t\u00e9rdedbe belenyilall a f\u00e1jdalom, ne agg\u00f3dj, nem vagy egyed\u00fcl. Kutat\u00e1sok kimutatt\u00e1k, hogy a biciklisek harmada szenved t\u00e9rdf\u00e1jdalmakt\u00f3l karrierje sor\u00e1n.<\/p>\n

\"\"<\/p>\n

A leggyakoribb ok, ami a f\u00e1jdalomhoz vezethet a t\u00falterhel\u00e9s. Ha hosszabb ideig vagy kem\u00e9nyebb temp\u00f3ban tekersz, mint ami ide\u00e1lis lenne a testednek, ez nem fog j\u00f3t tenni a k\u00f6t\u0151sz\u00f6vetednek: \u00e9get\u0151 f\u00e1jdalmat fogsz \u00e9rezni. De mi a helyzet a spont\u00e1n t\u0171sz\u00far\u00e1sokkal? Tal\u00e1n \u00fagy t\u0171nik, mintha a semmib\u0151l j\u00f6nn\u00e9nek, azonban \u00e1ltal\u00e1ban ezek az els\u0151 jelei a komoly t\u00e9rdprobl\u00e9m\u00e1knak. A b\u0171n\u00f6s t\u00f6bbnyire a nem megfelel\u0151 felszerel\u00e9s \u00e9s\/vagy a rossz testtart\u00e1s \u2013 \u00e1ll\u00edtja Michael Veal, a BikeDynamics szakembere.<\/p>\n

\u201eSok bring\u00e1s a v\u00e9gtelens\u00e9gig pr\u00f3b\u00e1lkozik megtal\u00e1lni a t\u00f6k\u00e9letes poz\u00edci\u00f3t.\u201d Azonban az az \u00fcl\u00e9shelyzet, ami p\u00e1r teker\u00e9s erej\u00e9ig k\u00e9nyelmes, nem biztos, hogy 100 km ut\u00e1n is az lesz. A megfelel\u0151 tart\u00e1s elengedhetetlen a t\u00e9rdf\u00e1jdalmak megel\u0151z\u00e9s\u00e9hez.<\/p>\n

\"\"<\/p>\n

De miel\u0151tt szakemberhez forduln\u00e1l, \u00e9rdemes v\u00e9gezni egy kis \u00f6nvizsg\u00e1latot. A k\u00f6vetkez\u0151kben \u00f6sszefoglaljuk, hogyan \u00e1llap\u00edtsd meg, mi okozza a f\u00e1jdalmat.<\/p>\n

T\u00fcnetek \u00e9s orvosl\u00e1s<\/strong><\/h2>\n

F\u00e1jdalom el\u00f6l:<\/strong> Ha a t\u00e9rded el\u00f6l, a t\u00e9rdkal\u00e1csn\u00e1l f\u00e1j, akkor val\u00f3sz\u00edn\u0171leg a t\u00fal er\u0151s n\u00e9gyfej\u0171 combizmaid a felel\u0151sek. Ezek az izmok a t\u00e9rdkal\u00e1cson kereszt\u00fcl kapcsol\u00f3dnak a l\u00e1bsz\u00e1radhoz, \u00e9s amikor tekersz, lehet, hogy t\u00fal sok fesz\u00fclts\u00e9get kell a t\u00e9rdednek kib\u00edrnia. Ezen tudsz a biciklid be\u00e1ll\u00edt\u00e1saival is jav\u00edtani: ellen\u0151rizd az \u00fcl\u00e9smagass\u00e1got \u00e9s a hajt\u00f3kar hossz\u00e1t.<\/p>\n

\u201eT\u00fal alacsony nyeregbe\u00e1ll\u00edt\u00e1sn\u00e1l nem megfelel\u0151 sz\u00f6gben hajlik a t\u00e9rdet, ett\u0151l megn\u0151 a fesz\u00fclts\u00e9g, a t\u00e9rdkal\u00e1cs \u00e9s a combcsont egym\u00e1snak nyom\u00f3dik, amit megn\u00f6veli az \u00ednh\u00fcvelygyullad\u00e1s \u00e9s a kal\u00e1cs m\u00f6g\u00f6tti porc kop\u00e1s\u00e1nak es\u00e9ly\u00e9t\u201d \u2013 magyar\u00e1zza Veal.<\/p>\n

Milyen magass\u00e1g az, ami nem el\u00e9g magas? \u201e\u00dagy tudod k\u00f6nnyen leellen\u0151rizni, hogy j\u00f3l van-e be\u00e1ll\u00edtva a nyerged, ha r\u00e1\u00fclsz \u00e9s leengeded a l\u00e1bad, \u00fagy, hogy a sarkaid a ped\u00e1lon pihenjenek\u201d \u2013 tan\u00e1csolja Sara Bersnick, a massachusettsi Pedal Power Training Solutions in Medford<\/em> fizik\u00f3terapeut\u00e1ja. \u201eEbben a helyzetben a t\u00e9rdednek kiny\u00fajtva kell lennie. Amikor tekersz, \u00edgy kb. 20-25 fokos sz\u00f6gben fog meghajlani.\u201d<\/p>\n

\"\"<\/p>\n

Emellett mindig tartsd szem el\u0151tt, hogy milyen form\u00e1ban vagy! A durva sprintek, magas fokozatban val\u00f3 hegym\u00e1sz\u00e1s \u00e9s a lefel\u00e9 z\u00faz\u00e1s mind k\u00e1ros\u00edthatj\u00e1k a porcokat a t\u00e9rdedben, f\u0151leg, ha nem vagy hozz\u00e1szokva ezekhez a mozg\u00e1sform\u00e1khoz!<\/p>\n

F\u00e1jdalom h\u00e1tul: <\/strong>Kev\u00e9sb\u00e9 gyakori eset, ha a t\u00e9rded m\u00f6g\u00f6tt \u00e9rzel f\u00e1jdalmat, \u00e9s k\u00f6nnyebb megtal\u00e1lni a b\u0171n\u00f6st is: t\u00fals\u00e1gosan kiny\u00fajtod a l\u00e1bad, amikor ped\u00e1lozol! A nyerged vagy t\u00fal magasan, vagy t\u00fal h\u00e1tul van. \u201eEngedd lejjebb az \u00fcl\u00e9st, vagy mozd\u00edtsd kicsit a korm\u00e1ny fel\u00e9\u201d \u2013 javasolja Bresnick.<\/p>\n

Gyakrabban el\u0151fordul ez a fajta f\u00e1jdalom a fixisek k\u00f6r\u00e9ben. Ha fixin tekersz a t\u00e9rdinakkal seg\u00edts\u00e9g\u00e9vel cs\u00f6kkented a ped\u00e1l fordulatsz\u00e1m\u00e1t, ezzel t\u00fal nagy er\u0151t fejtesz ki a bicepsz femoris nev\u0171 inakra (ez az a t\u00e9rd\u00edn, ami a v\u00e1dlidon fut le a sarkadig). Pihentesd n\u00e9ha a l\u00e1baid!<\/p>\n

F\u00e1jdalom bel\u00fcl: <\/strong>Ha a t\u00e9rded bels\u0151 r\u00e9sz\u00e9n \u00e9rzel f\u00e1jdalmat, n\u00e9zz le a l\u00e1baidra: a patentped\u00e1l nem megfelel\u0151 elhelyezked\u00e9se lehet az ok! Ez befoly\u00e1solja, hogy mekkora a t\u00e1vols\u00e1g a k\u00e9t l\u00e1bad k\u00f6z\u00f6tt, amikor tekersz. A l\u00e9nyeg, hogy mik\u00f6zben a t\u00e9rded f\u00fcgg\u0151legesen mozog, ne kelljen sem kifel\u00e9, sem pedig befel\u00e9 megd\u00f6ntened, ez ugyanis megterheli a szalagokat. Ha a patent t\u00fal k\u00f6zel van a bring\u00e1s cip\u0151d bels\u0151 r\u00e9sz\u00e9hez, az megn\u00f6veli a l\u00e1baid t\u00e1vols\u00e1g\u00e1t, ami a bels\u0151 szalagokra van hat\u00e1ssal. Ekkor \u00e9rezhetsz a t\u00e9rded bels\u0151 r\u00e9sz\u00e9n f\u00e1jdalmat.<\/p>\n

Ha a ped\u00e1lok t\u00fals\u00e1gosan mozognak, szint\u00e9n negat\u00edv hat\u00e1ssal lehet a t\u00e9rdedre. El\u00e9g nekik egy pici, kb. 4,5 fokos mozg\u00e1st\u00e9r, ahhoz, hogy k\u00e9nyelmesen tekerj \u00e9s a t\u00e9rdednek se essen b\u00e1nt\u00f3d\u00e1sa.<\/p>\n

F\u00e1jdalom k\u00edv\u00fcl: <\/strong>Ha k\u00edv\u00fcl, vagy oldalt f\u00e1j a t\u00e9rded, k\u00f6nnyen lehet, hogy Iliotibi\u00e1lis\u00a0(IT)\u00a0szalag\u00a0szindr\u00f3ma okozza a panaszt: a sz\u00far\u00f3 f\u00e1jdalmat, amit a later\u00e1lis femur epicondylus \u00e9s az iliotibi\u00e1lis szalag k\u00f6z\u00f6tti zs\u00edros k\u00f6t\u0151sz\u00f6vet k\u00e1rosod\u00e1sa id\u00e9z el\u0151. Ha a rosszul felszerelt patentped\u00e1lok miatt a l\u00e1bak befel\u00e9 \u00e1llnak, teh\u00e1t a ped\u00e1lok t\u00fal k\u00f6zel vannak a cip\u0151 k\u00fcls\u0151 sz\u00e9l\u00e9hez, k\u00f6nnyen jelentkezhet n\u00e1lunk is a szindr\u00f3ma.<\/p>\n

\"\"<\/p>\n

Megel\u0151z\u00e9s<\/strong><\/h2>\n

Bemeleg\u00edt\u00e9s: <\/strong>Mint ak\u00e1rmelyik m\u00e1sik sportn\u00e1l, a bicikliz\u00e9sn\u00e9l is fontos a bemeleg\u00edt\u00e9s, hogy az izmaid fokozaton felk\u00e9sz\u00fcljenek a mozg\u00e1sra. Nagyj\u00e1b\u00f3l 15 perces laza teker\u00e9ssel sz\u00e1molj, miel\u0151tt nekiindulsz egy nagyobb hegynek!<\/p>\n

Teker\u00e9s: <\/strong>Ha megn\u00e9zed a profi bring\u00e1sok vide\u00f3t, \u00e9szreveheted, hogy folyamatosan \u00e9s egyenletesen tekernek. Pr\u00f3b\u00e1ld ki te is ezt a m\u00f3dszert: ha hegynek felfel\u00e9 indulsz, kapcsolj k\u00e9t sebess\u00e9gfokozattal kisebbre, mint \u00e1ltal\u00e1ban. A gyorsabb \u00fctem k\u00edm\u00e9li az \u00edz\u00fcleteid.<\/p>\n

Fokozatoss\u00e1g: <\/strong>Egy hossz\u00fa t\u00e9li id\u0151szak ut\u00e1n az els\u0151 teker\u00e9sednek nem kell 5 \u00f3r\u00e1snak lennie! Ink\u00e1bb kezdd kissebben \u00e9s \u00e9p\u00edtsd fel fokozatosan a kilom\u00e9tereket. Egyszerre ne n\u00f6veld a t\u00e1vols\u00e1got t\u00f6bb, mint 10%-kal!<\/p>\n

\u00d3vakodj a v\u00e1ltoz\u00e1st\u00f3l: <\/strong>A tested szereti az \u00e1lland\u00f3s\u00e1got, \u00edgy adj neki id\u0151t, hogy hozz\u00e1szokjon az \u00faj felszerel\u00e9sekhez! Ak\u00e1r \u00faj biciklir\u0151l, cip\u0151r\u0151l vagy ped\u00e1lokr\u00f3l van sz\u00f3, el\u0151sz\u00f6r \u00f3vatosan pr\u00f3b\u00e1ld ki!<\/p>\n

Tartsd melegen: <\/strong>Fedetlen t\u00e9rdekkel tekerni 5 fokban a t\u00f6k\u00e9letes recept a les\u00e9r\u00fcl\u00e9shez. A profik m\u00e1r 15 fok alatt plusz r\u00e9teggel v\u00e9dik a t\u00e9rd\u00fcket a hidegt\u0151l \u2013 ez\u00e9rt l\u00e9teznek a t\u00e9rdmeleg\u00edt\u0151k! Persze mindenkinek m\u00e1s \u00e9s m\u00e1s a t\u0171r\u0151k\u00e9pess\u00e9ge, de az izmok \u00e9s \u00edz\u00fcletek melegen tart\u00e1sa \u00e1rtani biztosan nem fog. Ha m\u00e1r kell\u0151k\u00e9pp bemelegedt\u00e9l, ak\u00e1r le is vehetek \u00fatk\u00f6zben a t\u00e9rdmeleg\u00edt\u0151t.<\/p>\n

Szabasd testre: <\/strong>Ha biztosra akarsz menni, menj el egy szakemberhez \u00e9s \u00e1ll\u00edts\u00e1tok be \u00fagy a ker\u00e9kp\u00e1rod, ahogy az neked j\u00f3. \u00c9s most nem arr\u00f3l besz\u00e9l\u00fcnk, amikor a bringaboltos plusz p\u00e9nz\u00e9rt felemeli a nyerged. Egy professzion\u00e1lis szakin\u00e1l hosszabb folyamat v\u00e1r: besz\u00e9lget\u00e9s, egy\u00e9ni jellemz\u0151k felt\u00e1r\u00e1sa \u00e9s alapos bringabe\u00e1ll\u00edt\u00e1sok. Igen, ez egy k\u00f6lts\u00e9ges dolog (60-90 ezer Ft), de meg\u00e9ri, hogy f\u00e1jdalommentesen tekerhess! Tal\u00e1n ez lehet a biciklis karriered sor\u00e1n elk\u00f6lt\u00f6tt legink\u00e1bb megt\u00e9r\u00fcl\u0151 \u00f6sszeg.<\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

A teker\u00e9s j\u00f3t tesz az \u00edz\u00fcleteknek \u2013 kiv\u00e9ve, amikor nem. Hogyan ismerd fel, hogy mit\u0151l f\u00e1j \u00e9s hogyan sz\u00fcntesd meg […]<\/p>\n","protected":false},"author":71,"featured_media":5410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-5405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHogyan iktassuk ki a t\u00e9rdf\u00e1j\u00e1s leggyakoribb okoz\u00f3it? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/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\/hu\/edzes-es-eletmod\/hogyan-iktassuk-ki-a-terdfajas-leggyakoribb-okozoit\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan iktassuk ki a t\u00e9rdf\u00e1j\u00e1s leggyakoribb okoz\u00f3it?\" \/>\n<meta property=\"og:description\" content=\"A teker\u00e9s j\u00f3t tesz az \u00edz\u00fcleteknek \u2013 kiv\u00e9ve, amikor nem. 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