{"id":19842,"date":"2024-11-07T12:15:43","date_gmt":"2024-11-07T11:15:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=19842"},"modified":"2024-11-07T12:15:43","modified_gmt":"2024-11-07T11:15:43","slug":"zranenia-na-bicykli-zapastia-a-ruky","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2024\/11\/07\/zranenia-na-bicykli-zapastia-a-ruky\/","title":{"rendered":"Zranenia na bicykli \u2013 z\u00e1p\u00e4stia a ruky"},"content":{"rendered":"<p><strong>T\u0155pli v\u00e1m niekedy po\u010das bicyklovanie ruky? Boli menej citliv\u00e9 a c\u00edtili ste aj boles\u0165 v z\u00e1p\u00e4stiach? V tomto \u010dl\u00e1nku sa pozrieme na to, \u010do by mohlo by\u0165 pr\u00ed\u010dinou t\u00fdchto \u0165a\u017ekost\u00ed a odporu\u010d\u00edme v\u00e1m, ako bolesti zabr\u00e1ni\u0165 \u010di predch\u00e1dza\u0165.<\/strong><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">Zl\u00e9 prisp\u00f4sobenie bicykla a poloha riadidiel s\u00fa najd\u00f4le\u017eitej\u0161\u00edmi faktormi, ktor\u00e9 prispievaj\u00fa k bolestiam z\u00e1p\u00e4st\u00ed a r\u00fak u cyklistov. <strong>V ide\u00e1lnom pr\u00edpade by ste mali ma\u0165 okolo 60 % va\u0161ej hmotnosti podporovan\u00fdch zadnou \u010das\u0165ou bicykla.<\/strong> Iba 40 % by mala podporova\u0165 jeho predn\u00e1. Ak s\u00fa riadidl\u00e1 pr\u00edli\u0161 vpredu alebo n\u00edzko, n\u00fati v\u00e1s to viac sa nakl\u00e1\u0148a\u0165. Vyv\u00edjate tak nadmern\u00fd tlak na va\u0161e z\u00e1p\u00e4stia a ruky.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ak poci\u0165ujete v\u0161eobecn\u00e9 nepohodlie v z\u00e1p\u00e4stiach a ruk\u00e1ch, ktor\u00e9 \u010dasto prich\u00e1dza s boles\u0165ou krku alebo ramien, je pravdepodobn\u00e9, \u017ee ich pr\u00ed\u010dinou u v\u00e1s je poloha riadidiel.<\/span><\/p>\n<h2><b>Kompresia nervov<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Bohu\u017eia\u013e, niektor\u00ed \u013eudia maj\u00fa bolesti z\u00e1p\u00e4stia aj pri spr\u00e1vnom nastaven\u00ed riadidiel. M\u00f4\u017ee to sp\u00f4sobova\u0165 dlh\u00e1 jazda s rukami v rovnakej polohe alebo zablokovan\u00e9 lakte, ktor\u00e9 vyv\u00edjaj\u00fa v\u00e4\u010d\u0161\u00ed tlak na z\u00e1p\u00e4stia. V z\u00e1vislosti od toho, kde c\u00edtite boles\u0165, m\u00f4\u017eu existova\u0165 dva r\u00f4zne typy bolesti z\u00e1p\u00e4stia.<\/span><\/p>\n<p><b>Kompresia uln\u00e1rneho nervu \u2013<\/b><span style=\"font-weight: 400;\"> Ak c\u00edtite brnenie, necitlivos\u0165 alebo slabos\u0165 v prstenn\u00edku a mal\u00ed\u010dku, v\u00e1\u0161 uln\u00e1rny (lak\u0165ov\u00fd) nerv je pri bicyklovan\u00ed pr\u00edli\u0161 stla\u010den\u00fd. D\u00f4sledkom je zmeravenie ruky.<\/span><\/p>\n<p><b>Kompresia stredn\u00e9ho nervu \u2013 <\/b><span style=\"font-weight: 400;\">Ak c\u00edtite brnenie v palci, ukazov\u00e1ku, prostredn\u00edku a slabos\u0165 v sile \u00fachopu, v\u00e1\u0161 stredn\u00fd nerv je pr\u00edli\u0161 stla\u010den\u00fd. Toto sa naz\u00fdva syndr\u00f3mom karp\u00e1lneho tunela.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ak sa v\u00e1m pri dlh\u00fdch jazd\u00e1ch objav\u00ed niektor\u00e1 z t\u00fdchto dvoch typov bolesti, sk\u00faste \u010dasto meni\u0165 sp\u00f4sob dr\u017eania riadidiel. To by malo pom\u00f4c\u0165 rozlo\u017ei\u0165 z\u00e1\u0165a\u017e na in\u00e9 \u010dasti z\u00e1p\u00e4stia a ruky a da\u0165 va\u0161im nervom \u010das na uvo\u013enenie.<\/span><\/p>\n<h2><b>Opakovan\u00e9 nap\u00e4tie<\/b><\/h2>\n<p><span style=\"font-weight: 400;\"><strong>Dlh\u00e9 jazdy s\u00fa v\u017edy v\u00fdzvou.<\/strong> Vibr\u00e1cie na ceste a opakuj\u00face sa nam\u00e1hanie spojen\u00e9 s podopieran\u00edm v\u00e1hy po cel\u00e9 hodiny m\u00f4\u017eu by\u0165 pr\u00ed\u010dinou bolesti, aj ke\u010f ve\u013ea vec\u00ed rob\u00edte spr\u00e1vne. Najm\u00e4 ak medzi jazdami ned\u00e1te z\u00e1p\u00e4stiam dostatok \u010dasu na zotavenie, m\u00f4\u017ee sa u v\u00e1s vyvin\u00fa\u0165 z\u00e1pal \u0161liach v z\u00e1p\u00e4st\u00ed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ak je pr\u00ed\u010dinou va\u0161ej bolesti nadmern\u00e9 pou\u017e\u00edvanie a nam\u00e1hanie, zvy\u010dajne sa prejavuje ako boles\u0165, stuhnutos\u0165 alebo opuch r\u00fak a z\u00e1p\u00e4st\u00ed po alebo po\u010das jazdy.<\/span><\/p>\n<h2><b>Ako a zvl\u00e1da\u0165 a predch\u00e1dza\u0165 bolesti z\u00e1p\u00e4stia a r\u00fak<\/b><\/h2>\n<p><b>Nastavenie riadidiel: <\/b><span style=\"font-weight: 400;\">Uistite sa, \u017ee v\u00fd\u0161ku, vzdialenos\u0165 a uhol riadidiel m\u00e1te nastaven\u00e9 pod\u013ea typu tela a \u0161t\u00fdlu jazdy.<\/span><\/p>\n<p><b>Uvo\u013enen\u00e9 lakte a \u00fachop: <\/b><span style=\"font-weight: 400;\">Vyhnite sa k\u0155\u010dovit\u00e9mu \u00fachopu, udr\u017eujte z\u00e1p\u00e4stie neutr\u00e1lne a lakte vo\u013en\u00e9, aby ste absorbovali vibr\u00e1cie vozovky.<\/span><\/p>\n<p><b>Zmena polohy r\u00fak: <\/b><span style=\"font-weight: 400;\">Po\u010das dlh\u00fdch j\u00e1zd nedr\u017ete riadidl\u00e1 iba jedn\u00fdm sp\u00f4sobom. Pri cestnom bicykli vyu\u017eite na \u00fachop aj brzdy, uchopte gripy zo str\u00e1n, dr\u017ete riadidl\u00e1 zhora, skr\u00e1tka pravidelne striedajte r\u00f4zne polohy.<\/span><\/p>\n<p><b>Polstrovan\u00e9 cyklistick\u00e9 rukavice: <\/b><span style=\"font-weight: 400;\">Pou\u017eite cyklistick\u00e9 rukavice na odpru\u017eenie r\u00fak, z\u00e1p\u00e4st\u00ed a na zn\u00ed\u017eenie tlaku.<\/span><\/p>\n<p><b>Cvi\u010denie na silu ruky a z\u00e1p\u00e4stia:<\/b><span style=\"font-weight: 400;\"> Ak poci\u0165ujete boles\u0165, zahr\u0148te do svojej rutiny na\u0165ahovanie r\u00fak a z\u00e1p\u00e4stia. Ak m\u00e1te probl\u00e9my s kompresiou stredn\u00e9ho nervu, zahr\u0148te aj <\/span><span style=\"font-size: 16px;\">odporov\u00e9 cvi\u010denia.<\/span><\/p>\n<p><b>Pravideln\u00e9 prest\u00e1vky: <\/b><span style=\"font-weight: 400;\">Po\u010das dlh\u00fdch j\u00e1zd si robte pravideln\u00e9 prest\u00e1vky, aby ste uvo\u013enili tlak na z\u00e1p\u00e4stia a ruky a zlep\u0161ili tak prietok krvi. Nezabudnite tie\u017e postupne zvy\u0161ova\u0165 \u010das str\u00e1ven\u00fd na bicykli.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ak boles\u0165 nezmizne ani s vyu\u017eit\u00edm tipov v tomto \u010dl\u00e1nku, porozpr\u00e1vajte sa s lek\u00e1rom. Po\u017eiadajte o spr\u00e1vnu diagn\u00f3zu a pl\u00e1n lie\u010dby.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u0155pli v\u00e1m niekedy po\u010das bicyklovanie ruky? Boli menej citliv\u00e9 a c\u00edtili ste aj boles\u0165 v z\u00e1p\u00e4stiach? V tomto \u010dl\u00e1nku sa [&hellip;]<\/p>\n","protected":false},"author":172,"featured_media":19843,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[619,529,115,546,180,532,931,1540,161,623,332],"global-categories":[],"class_list":["post-19842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bicyklovanie","tag-bolest","tag-cestna-cyklistika","tag-cyklistika","tag-horska-cyklistika","tag-jazdenie","tag-odporucame","tag-tip","tag-zdravie","tag-zdravy-zivotny-styl","tag-zranenia"],"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>Zranenia na bicykli \u2013 z\u00e1p\u00e4stia a ruky - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"T\u0155pli v\u00e1m niekedy po\u010das bicyklovanie ruky? 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