{"id":7928,"date":"2020-06-28T08:00:00","date_gmt":"2020-06-28T07:00:00","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7928"},"modified":"2020-06-19T12:50:59","modified_gmt":"2020-06-19T11:50:59","slug":"az-izomgorcs-okozta-fajdalom-ellen","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/az-izomgorcs-okozta-fajdalom-ellen\/","title":{"rendered":"Az izomg\u00f6rcs okozta f\u00e1jdalom ellen"},"content":{"rendered":"

Egyre melegebbre fordul az id\u0151, kezd\u0151dik az izzad\u00e1s id\u0151szaka, \u00e9s m\u00e1r \u00e9rzed is azt a kis bizserg\u00e9st a v\u00e1dlidban, ami egy kezd\u0151d\u0151 g\u00f6rcs v\u00e9szj\u00f3sl\u00f3 t\u00fcnete. Ne hagyd, hogy led\u00f6nts\u00f6n a l\u00e1badr\u00f3l!<\/strong><\/p>\n

T\u00f6bb mint 50 \u00e9ve tanulm\u00e1nyozz\u00e1k a kutat\u00f3k, hogy hogyan is lehetne megel\u0151zni az izomg\u00f6rcs\u00f6k kialakul\u00e1s\u00e1t, azonban m\u00e9g mindig nem tal\u00e1lt\u00e1k meg a t\u00f6k\u00e9letes megold\u00e1st. Azt tudjuk, hogy vannak, akik rendk\u00edv\u00fcl hajlamosak r\u00e1, m\u00e1sok pedig szinte soha nem tapasztalj\u00e1k. Azt is, hogy versenyeken gyakrabban fordul el\u0151 \u2013 teh\u00e1t a t\u00falterhel\u00e9s szerepet j\u00e1tszhat, illetve hogy a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s seg\u00edthet. Hoztunk n\u00e9h\u00e1ny tippet, amit \u00e9rdemes kipr\u00f3b\u00e1lni, ha te is g\u00f6rcs\u00f6l\u0151s vagy!<\/p>\n

1. Ne vidd t\u00falz\u00e1sba az elektrolitokat!<\/strong><\/h2>\n
\"\"
Fot\u00f3: Brian Barnhart. Forr\u00e1s: bicycling.com<\/figcaption><\/figure>\n

Sokan az elektrolitokat tartj\u00e1k a megold\u00e1snak, ha g\u00f6rcs\u00f6l\u0151 izmokr\u00f3l, hidrat\u00e1lts\u00e1gr\u00f3l \u00e9s neurol\u00f3giai folyamatokr\u00f3l van sz\u00f3. Ez azonban nem azt jelenti, hogy vigy\u00e9l be bel\u0151l\u00fck, amennyit csak tudsz!<\/p>\n

A n\u00e1trium p\u00e9ld\u00e1ul egy kulcsfontoss\u00e1g\u00fa elektrolit, \u00e9s gyakran felmer\u00fcl a g\u00f6rcs\u00f6kkel kapcsolatos \u00e9rtekez\u00e9sek sor\u00e1n, azonban vajmi kev\u00e9s tudom\u00e1nyos magyar\u00e1zat t\u00e1masztja al\u00e1 hat\u00e9konys\u00e1g\u00e1t. Egy kutat\u00e1s sor\u00e1n 15 olyan fut\u00f3t hasonl\u00edtottak \u00f6ssze, akinek g\u00f6rcs\u00f6lt a l\u00e1ba a maraton alatt, 67 olyannal, akinek nem: nem tal\u00e1ltak szignifik\u00e1ns k\u00fcl\u00f6nbs\u00e9get a n\u00e1trium-szintj\u00fcket tekintve.<\/p>\n

Ellenben a magn\u00e9ziumhi\u00e1ny val\u00f3ban s\u00falyos g\u00f6rcs\u00f6ket eredm\u00e9nyezhet, azonban ez egy ritka jelens\u00e9g. R\u00e1ad\u00e1sul k\u00e9rd\u00e9ses, hogy milyen m\u00e9rt\u00e9kben j\u00e1tszik szerepet: egy hawaii Ironmannek intrav\u00e9n\u00e1san adtak magn\u00e9ziumot, de m\u00e9g ez sem seg\u00edtett a g\u00f6rcsein.<\/p>\n

Szint\u00e9n javasolt a ban\u00e1n fogyaszt\u00e1sa a probl\u00e9ma megel\u0151z\u00e9s\u00e9re, azonban ahogy a n\u00e1trium eset\u00e9n, a d\u00e9li gy\u00fcm\u00f6lcsben tal\u00e1lhat\u00f3 k\u00e1lium hat\u00e1sa sem bizony\u00edtott. R\u00e1ad\u00e1sul vizelethajt\u00f3, \u00edgy nem a legide\u00e1lisabb hossz\u00fa t\u00far\u00e1khoz.<\/p>\n

2. M\u00e9gis j\u00f3 a n\u00e1trium?<\/strong><\/h2>\n
\"\"
Fot\u00f3: Trevor Raab. Forr\u00e1s: bicycling.com<\/figcaption><\/figure>\n

Ha megfelel\u0151en \u00e9tkezel, val\u00f3sz\u00edn\u0171leg elegend\u0151 s\u00f3 van a szervezetedben, azonban egy izzad\u00f3s teker\u00e9s ut\u00e1n, k\u00f6nnyen lehet, hogy n\u00e1trium-hi\u00e1ny l\u00e9p fel. Mivel a n\u00e1trium szerepet j\u00e1tszik az izom\u00f6sszeh\u00faz\u00f3d\u00e1sokban, nem z\u00e1rhatjuk ki, hogy van k\u00f6ze a g\u00f6rcs\u00f6k kialakul\u00e1s\u00e1hoz a hi\u00e1nya. \u00c9s egy\u00e9bk\u00e9nt is: ami t\u00e1panyagot mozg\u00e1s sor\u00e1n elvesz\u00edtesz, azt p\u00f3tolni kell!<\/p>\n

Adj a napi \u00e9trendedhez 1500-2000 milligrammot, \u00e9s figyeld meg, enyh\u00fclnek-e az izomg\u00f6rcs\u00f6k! Az izzads\u00e1ggal egy\u00fctt ki\u00fcr\u00fcl\u0151 n\u00e1trium mennyis\u00e9ge nagyon v\u00e1ltoz\u00f3, \u00edgy lehetetlen pontosan megmondani, mennyi s\u00f3t vesz\u00edtesz. Pr\u00f3b\u00e1lgasd a bevitt mennyis\u00e9get! Ne agg\u00f3dj, egy k\u00e9t hetes id\u0151szak alatt nem lesz gond a v\u00e9rnyom\u00e1soddal akkor sem, ha t\u00f6bb n\u00e1triumot viszel be a kellet\u00e9n\u00e9l.<\/p>\n

Ha a k\u00e9t h\u00e9t letelt\u00e9vel nem tapasztalsz semmilyen v\u00e1ltoz\u00e1st, akkor nem ez lesz a megold\u00e1s. T\u00e9rj vissza a kor\u00e1bbi \u00e9trendhez!<\/p>\n

3. Ny\u00fajts!<\/strong><\/h2>\n
\"\"
Fot\u00f3: Brian Barnhart. Forr\u00e1s: bicycling.com<\/figcaption><\/figure>\n

Remek\u00fcl enyh\u00edti a g\u00f6rcs\u00f6t a ny\u00fajt\u00e1s: \u00e1llj fel a nyeregben \u00e9s told le a sarkad a ped\u00e1lon, amennyire csak tudod! Ha pedig m\u00e1r \u00e9rzed, hogy g\u00f6rcs\u00f6l a v\u00e1dlid, sz\u00e1llj le, \u00e9s \u00f3vatosan fesz\u00edtsd vissza a l\u00e1bfejed! Ny\u00fajtsd ki a t\u00e9rdet, \u00e9s finoman h\u00fazd magad fel\u00e9 a l\u00e1bujjakat! Ha minden teker\u00e9s ut\u00e1n ny\u00fajtasz, cs\u00f6kkentheted a g\u00f6rcs kialakul\u00e1s\u00e1nak es\u00e9ly\u00e9t.<\/p>\n

4. V\u00edz, v\u00edz, v\u00edz<\/strong><\/h2>\n
\"\"
Fot\u00f3: Brian Barnhart. Forr\u00e1s: bicycling.com<\/figcaption><\/figure>\n

B\u00e1r nincs tudom\u00e1nyos magyar\u00e1zata, m\u00e9gis sokak sz\u00e1m\u00e1ra m\u0171k\u00f6dik a g\u00f6rcs\u00f6k ellen a megfelel\u0151 hidrat\u00e1l\u00e1s. Ak\u00e1rhogy is, sok vizet inni nem \u00e1rthat! Pr\u00f3b\u00e1ld ki, lehet, hogy neked is seg\u00edt!<\/p>\n

5. Ne er\u0151ltesd!<\/strong><\/h2>\n
\"\"
Fot\u00f3: Brian Barnhart. Forr\u00e1s: bicycling.com<\/figcaption><\/figure>\n

Egyes tanulm\u00e1nyok alapj\u00e1n \u00fagy t\u0171nik, ha t\u00faler\u0151lteted az izmaid, az g\u00f6rcs\u00f6kh\u00f6z vezethet. Ne menj teh\u00e1t olyan t\u00far\u00e1kra, amikre nem \u00e1llsz k\u00e9szen fizikailag! A kulcs a fokozatoss\u00e1g: soha ne n\u00f6veld a letekert kilom\u00e9terek sz\u00e1m\u00e1t t\u00f6bb mint 10%-kal hetente!<\/p>\n

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

Egyre melegebbre fordul az id\u0151, kezd\u0151dik az izzad\u00e1s id\u0151szaka, \u00e9s m\u00e1r \u00e9rzed is azt a kis bizserg\u00e9st a v\u00e1dlidban, ami […]<\/p>\n","protected":false},"author":71,"featured_media":7929,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7928","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nAz izomg\u00f6rcs okozta f\u00e1jdalom ellen - \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\/az-izomgorcs-okozta-fajdalom-ellen\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Az izomg\u00f6rcs okozta f\u00e1jdalom ellen\" \/>\n<meta property=\"og:description\" content=\"Egyre melegebbre fordul az id\u0151, kezd\u0151dik az izzad\u00e1s id\u0151szaka, \u00e9s m\u00e1r \u00e9rzed is azt a kis bizserg\u00e9st a v\u00e1dlidban, ami […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/az-izomgorcs-okozta-fajdalom-ellen\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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