{"id":1210,"date":"2024-04-24T09:55:17","date_gmt":"2024-04-24T09:55:17","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=1210"},"modified":"2025-08-06T08:21:56","modified_gmt":"2025-08-06T08:21:56","slug":"ako-sa-vyhnut-bezeckym-zraneniam-najcastejsie-chyby-ktorych-sa-bezci-dopustaju","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/ako-sa-vyhnut-bezeckym-zraneniam-najcastejsie-chyby-ktorych-sa-bezci-dopustaju\/","title":{"rendered":"Ako sa vyhn\u00fa\u0165 be\u017eeck\u00fdm zraneniam? Naj\u010dastej\u0161ie chyby, ktor\u00fdch sa be\u017eci dop\u00fa\u0161\u0165aj\u00fa"},"content":{"rendered":"\n<p><strong>C\u00edtili ste niekedy po intenz\u00edvnom behu boles\u0165 kolien, k\u013abov alebo svalov? Alebo sa ob\u010das zran\u00edte? Ka\u017ed\u00fd si chce u\u017e\u00edva\u0165 pravideln\u00fa fyzick\u00fa aktivitu a ma\u0165 z nej \u00fa\u017eitok, ale niekedy m\u00f4\u017eu drobn\u00e9 chyby v technike alebo nedostato\u010dn\u00e1 pr\u00edprava sp\u00f4sobi\u0165 viac probl\u00e9mov ako \u00fa\u017eitku. \u010ci u\u017e s behom za\u010d\u00ednate, alebo ste sk\u00fasen\u00fd be\u017eec, oplat\u00ed sa pozna\u0165 naj\u010dastej\u0161ie chyby pri behu a vedie\u0165, ako sa vyhn\u00fa\u0165 be\u017eeck\u00fdm zraneniam.<\/strong>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Be\u017eeck\u00e9 zranenia a spr\u00e1vna technika behu&nbsp;<\/h2>\n\n\n\n<p>Spr\u00e1vna technika behu zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri predch\u00e1dzan\u00ed zraneniam, udr\u017eiavan\u00ed efekt\u00edvnosti tr\u00e9ningu a plnom u\u017e\u00edvan\u00ed si behu. Rovnomern\u00fdm rozlo\u017een\u00edm z\u00e1\u0165a\u017ee na k\u013aby, svaly a v\u00e4zy zni\u017eujete riziko pre\u0165a\u017eenia t\u00fdchto \u0161trukt\u00far a m\u00f4\u017eete eliminova\u0165 be\u017en\u00e9 be\u017eeck\u00e9 zranenia. Okrem toho spr\u00e1vna technika behu \u0161etr\u00ed energiu a pohybuje sa efekt\u00edvne, \u010do vedie k v\u00e4\u010d\u0161ej efektivite a plynulosti pohybu. To v\u0161etko sp\u00f4sobuje, \u017ee <a href=\"https:\/\/sportano.sk\/sport\/beh\" target=\"_blank\" rel=\"noreferrer noopener\">beh<\/a> sa st\u00e1va pr\u00edjemnej\u0161\u00edm a uspokojivej\u0161\u00edm.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie zranenia be\u017ecov?&nbsp;<\/h2>\n\n\n\n<p>Naj\u010dastej\u0161ie zranenia be\u017ecov postihuj\u00fa najm\u00e4 doln\u00fa \u010das\u0165 tela vr\u00e1tane \u010dlenka, kolena, bedrov\u00e9ho k\u013abu, Achillovej \u0161\u013eachy, chodidla a l\u00fdtok.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Zranenie \u010dlenka: pri behu je \u010dlenkov\u00fd k\u013ab n\u00e1chyln\u00fd na zranenia, ako s\u00fa podvrtnutia a vyk\u013abenia, ku ktor\u00fdm \u010dasto doch\u00e1dza pri tr\u00e9ningu na nerovnom ter\u00e9ne alebo v nevhodnej obuvi.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Zranenie kolena po behu: mo\u017en\u00e9 po\u0161kodenie v\u00e4zov, z\u00e1pal \u0161liach alebo boles\u0165 \u010d\u00e9\u0161ky v d\u00f4sledku vysok\u00e9ho za\u0165a\u017eenia tohto k\u013abu po\u010das behu.&nbsp;&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Zranenia bedrov\u00e9ho k\u013abu u be\u017eca: boles\u0165 bedrov\u00e9ho k\u013abu m\u00f4\u017ee by\u0165 d\u00f4sledkom nadmernej rot\u00e1cie alebo pre\u0165a\u017eenia tejto oblasti, \u010do m\u00f4\u017ee vies\u0165 k artrit\u00edde bedrov\u00e9ho k\u013abu alebo k syndr\u00f3mu bolestivej glute\u00e1lnej bolesti.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Zranenie Achillovej \u0161\u013eachy: beh m\u00f4\u017ee vies\u0165 k pre\u0165a\u017eeniu a mikroporaneniu Achillovej \u0161\u013eachy, dokonca a\u017e k jej z\u00e1palu alebo pretrhnutiu.&nbsp;&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Zranenia chodidiel be\u017ecov: jedn\u00fdm z naj\u010dastej\u0161\u00edch probl\u00e9mov chodidiel be\u017ecov je plant\u00e1rna fascit\u00edda, ktor\u00e1 m\u00f4\u017ee by\u0165 okrem in\u00e9ho d\u00f4sledkom behu v nevhodnej obuvi.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Zranenia l\u00fdtok pri behu: l\u00fdtka m\u00f4\u017eu by\u0165 pri behu n\u00e1chyln\u00e9 na natiahnutie svalov, k\u0155\u010de alebo natiahnutie.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/06\/Jakie-sa-najczestsze-kontuzje-biegaczy.jpg\" alt=\"Be\u017eeck\u00e9 top\u00e1nky ide\u00e1lne pre ter\u00e9nne behy\" class=\"wp-image-4544\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ob\u013e\u00faben\u00e9 chyby be\u017ecov&nbsp;<\/h2>\n\n\n\n<p>Ako sa vyhn\u00fa\u0165 be\u017eeck\u00fdm zraneniam? To je ot\u00e1zka, ktor\u00e1 tr\u00e1pi mnoh\u00fdch be\u017ecov, za\u010diato\u010dn\u00edkov aj profesion\u00e1lov. Tu s\u00fa niektor\u00e9 z naj\u010dastej\u0161\u00edch ch\u00fdb, ktor\u00fdch sa be\u017eci dop\u00fa\u0161\u0165aj\u00fa, a ako sa im vyhn\u00fa\u0165.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u017diadne zahrievanie&nbsp;<\/h3>\n\n\n\n<p>Zahriatie pred za\u010diatkom tr\u00e9ningu je k\u013e\u00fa\u010dov\u00fdm prvkom, ktor\u00fd sa \u010dasto zanedb\u00e1va. Ur\u010dite venujte aspo\u0148 nieko\u013eko min\u00fat dynamick\u00fdm zahrievac\u00edm cvi\u010deniam, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pripravi\u0165 svaly, v\u00e4zy a k\u013aby na intenz\u00edvne cvi\u010denie. Viac inform\u00e1ci\u00ed o spr\u00e1vnej rozcvi\u010dke a cvi\u010deniach sa dozviete, ak si pre\u010d\u00edtate n\u00e1\u0161 \u010dl\u00e1nok: <a href=\"https:\/\/sportano.sk\/blog\/rozcvicka-pred-behom-ako-by-mala-vyzerat-a-ako-dlho-by-mala-trvat-rozcvicka-pre-zaciatocnikov-a-pokrocilych-bezcov\/\" target=\"_blank\" rel=\"noreferrer noopener\">Rozcvi\u010dka pred behom<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nevhodn\u00e9 oble\u010denie&nbsp;<\/h3>\n\n\n\n<p>Spr\u00e1vne prisp\u00f4sobenie be\u017eeck\u00e9ho oble\u010denia je mimoriadne d\u00f4le\u017eit\u00e9 pre pohodlie, v\u00fdkon a bezpe\u010dnos\u0165 po\u010das cvi\u010denia. Dbajte na to, aby ste mali navrstven\u00e9 oble\u010denie vhodn\u00e9 do zl\u00e9ho po\u010dasia, spr\u00e1vnu ve\u013ekos\u0165 a priedu\u0161n\u00e9 materi\u00e1ly, ktor\u00e9 pom\u00e1haj\u00fa udr\u017eiava\u0165 spr\u00e1vnu telesn\u00fa teplotu a r\u00fdchlo odv\u00e1dza\u0165 vlhkos\u0165. Podrobnosti n\u00e1jdete v na\u0161om sprievodcovi: <a href=\"https:\/\/sportano.sk\/blog\/bezecke-oblecenie-ake-oblecenie-je-najlepsie-pre-bezcov\/\" target=\"_blank\" rel=\"noreferrer noopener\">Be\u017eeck\u00fd v\u00fdstroj<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nevhodn\u00e1 obuv&nbsp;<\/h3>\n\n\n\n<p>Chodidl\u00e1 plnia pri behu najd\u00f4le\u017eitej\u0161ie funkcie, preto je v\u00fdber spr\u00e1vnej obuvi ve\u013emi d\u00f4le\u017eit\u00fd. Vyberte si be\u017eeck\u00fa obuv, ktor\u00e1 vyhovuje v\u00e1\u0161mu stup\u0148u pron\u00e1cie, typu povrchu, po ktorom beh\u00e1te, a va\u0161im individu\u00e1lnym potreb\u00e1m. Dostato\u010dne dobre odpru\u017een\u00e1 obuv pom\u00f4\u017ee chr\u00e1ni\u0165 va\u0161e k\u013aby a predch\u00e1dza\u0165 zraneniam. Pre\u010d\u00edtajte si na\u0161e pr\u00edru\u010dky: <a href=\"https:\/\/sportano.sk\/blog\/ako-si-vybrat-spravnu-asfaltovu-bezecku-obuv\/\" target=\"_blank\" rel=\"noreferrer noopener\">Obuv na behanie po asfalte<\/a> a <a href=\"https:\/\/sportano.sk\/blog\/terenna-bezecka-obuv-aku-si-vybrat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ter\u00e9nna be\u017eeck\u00e1 obuv<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nespr\u00e1vny objem tr\u00e9ningu&nbsp;<\/h3>\n\n\n\n<p>N\u00e1hle zv\u00fd\u0161enie objemu tr\u00e9ningu m\u00f4\u017ee vies\u0165 k pre\u0165a\u017eeniu a zraneniu, preto je d\u00f4le\u017eit\u00e9 postupne zvy\u0161ova\u0165 vzdialenos\u0165, \u010das a intenzitu behu. Poskytnite svojmu telu dostatok \u010dasu na adapt\u00e1ciu, aby ste sa vyhli zbyto\u010dnej z\u00e1\u0165a\u017ei a minimalizovali riziko zranenia.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nespr\u00e1vne tempo behu&nbsp;<\/h3>\n\n\n\n<p>Vhodn\u00e9 tempo behu zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri udr\u017eiavan\u00ed rovnov\u00e1hy medzi intenzitou a regener\u00e1ciou. Je d\u00f4le\u017eit\u00e9 nepreh\u00e1\u0148a\u0165 intenzitu, najm\u00e4 po\u010das dlh\u00fdch vytrvalostn\u00fdch behov. Bez oh\u013eadu na typ tr\u00e9ningu po\u010d\u00favajte svoje telo a prisp\u00f4sobte tempo jeho sign\u00e1lom, aby ste zaistili optim\u00e1lny pr\u00ednos tr\u00e9ningu.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nedostatok mobility&nbsp;<\/h3>\n\n\n\n<p>Nedostato\u010dn\u00e1 pohyblivos\u0165 a pru\u017enos\u0165 tela m\u00f4\u017ee vies\u0165 k abnorm\u00e1lnym pohybom a nadmern\u00e9mu za\u0165a\u017eeniu niektorej \u010dasti tela po\u010das behu. Na zlep\u0161enie rozsahu pohybu a flexibility zara\u010fte do tr\u00e9ningovej rutiny prvky, ako s\u00fa stre\u010ding, cvi\u010denia na uvo\u013enenie svalov a valcovanie svalov.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u017diadne na\u0165ahovanie&nbsp;<\/h3>\n\n\n\n<p>Stre\u010ding po tr\u00e9ningu pom\u00e1ha zn\u00ed\u017ei\u0165 svalov\u00e9 nap\u00e4tie, ktor\u00e9 sa m\u00f4\u017ee objavi\u0165 po\u010das intenz\u00edvneho tr\u00e9ningu. Zamerajte sa na hlavn\u00e9 svalov\u00e9 skupiny, ktor\u00e9 po\u010das behu najviac pracovali, a to na stehn\u00e1, l\u00fdtka a h\u00fd\u017ede. Nezabudnite svaly predl\u017eova\u0165 kontrolovan\u00fdm sp\u00f4sobom, bez toho, aby ste ich n\u00fatili alebo poci\u0165ovali boles\u0165. Konkr\u00e9tne tipy n\u00e1jdete v na\u0161om \u010dl\u00e1nku: <a href=\"https:\/\/sportano.sk\/blog\/strecing-po-treningu-preco-je-taky-dolezity-prinosy-ucinky-a-zostavy-cvikov-na-natiahnutie-svalov-po-silovom-a-kardio-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stre\u010ding po tr\u00e9ningu<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u017diadna regener\u00e1cia&nbsp;<\/h3>\n\n\n\n<p>Po intenz\u00edvnom tr\u00e9ningu potrebuje telo \u010das na regener\u00e1ciu, aby obnovilo rovnov\u00e1hu a obnovilo energetick\u00e9 zdroje. Zaradenie dostato\u010dn\u00e9ho sp\u00e1nku, zdravej stravy a regenera\u010dn\u00fdch aktiv\u00edt, ako s\u00fa mas\u00e1\u017ee, sauna alebo relaxa\u010dn\u00e9 cvi\u010denia, do svojho programu podporuje proces regener\u00e1cie svalov a pripravuje v\u00e1s na \u010fal\u0161\u00ed tr\u00e9ning.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pretr\u00e9novanie&nbsp;<\/h3>\n\n\n\n<p>Pretr\u00e9novanie m\u00f4\u017ee vies\u0165 k oslabeniu organizmu a n\u00e1chylnosti napr\u00edklad k zraneniam kolien u be\u017ecov. Po\u010d\u00favajte svoje telo a doprajte mu \u010das na oddych a regener\u00e1ciu. Nezabudnite zavies\u0165 obdobia z\u00e1\u0165a\u017ee alebo zn\u00ed\u017een\u00e9 tr\u00e9ningov\u00e9 za\u0165a\u017eenie, aby ste telu poskytli \u010das na \u00fapln\u00fa regener\u00e1ciu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ignorovanie bolesti&nbsp;<\/h3>\n\n\n\n<p>Boles\u0165 je sign\u00e1lom, \u017ee nie\u010do nie je v poriadku, tak\u017ee ak ju poci\u0165ujete po\u010das tr\u00e9ningu alebo po \u0148om, je d\u00f4le\u017eit\u00e9 da\u0165 telu \u010das na oddych a nepokra\u010dova\u0165 v \u010fal\u0161ej aktivite. Ignorovanie bolesti m\u00f4\u017ee vies\u0165 k v\u00e1\u017enej\u0161\u00edm zraneniam, ktor\u00e9 si bud\u00fa vy\u017eadova\u0165 dlh\u0161iu lie\u010dbu a prest\u00e1vku v tr\u00e9ningu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monot\u00f3nnos\u0165 tr\u00e9ningu&nbsp;<\/h3>\n\n\n\n<p>Monot\u00f3nnos\u0165 tr\u00e9ningu m\u00f4\u017ee vies\u0165 k pre\u0165a\u017eeniu a strate motiv\u00e1cie. Tr\u00e9ningov\u00fd pl\u00e1n obmie\u0148ajte zaveden\u00edm r\u00f4znych typov behu, ako s\u00fa intervaly, beh do kopca alebo fartlek, aby ste si udr\u017eali motiv\u00e1ciu a rados\u0165 z fyzickej aktivity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nedostatok pravidelnosti&nbsp;<\/h3>\n\n\n\n<p>Pravidelnos\u0165 je k\u013e\u00fa\u010dom k tomu, aby ste sa vyhli zraneniam a dosiahli zdrav\u00fa a stabiln\u00fa formu. Udr\u017eiavanie konzistentn\u00e9ho rozvrhu a pravideln\u00fdch tr\u00e9ningov m\u00e1 mnoho v\u00fdhod. V prvom rade pom\u00e1ha telu prisp\u00f4sobi\u0165 sa z\u00e1\u0165a\u017ei, zvy\u0161uje svalov\u00fa silu, vytrvalos\u0165 a flexibilitu.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2023\/06\/Popularne-bledy-popelniane-przez-biegaczy.jpg\" alt=\"Be\u017eeck\u00e1 obuv pri rannom tr\u00e9ningu v mestskom prostred\u00ed\" class=\"wp-image-4547\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ako sa vr\u00e1ti\u0165 k behu po zranen\u00ed?&nbsp;<\/h2>\n\n\n\n<p>N\u00e1vrat k behu po zranen\u00ed a lie\u010dbe si vy\u017eaduje opatrn\u00fd pr\u00edstup. Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee ka\u017ed\u00e9 zranenie a proces lie\u010dby je individu\u00e1lny, preto by prv\u00fdm krokom pred obnoven\u00edm be\u017eeck\u00e9ho tr\u00e9ningu mala by\u0165 konzult\u00e1cia s lek\u00e1rom, ktor\u00fd pos\u00fadi v\u00e1\u0161 stav a odporu\u010d\u00ed vhodn\u00e9 opatrenia.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Ak neexistuj\u00fa \u017eiadne kontraindik\u00e1cie, za\u010dnite s pokojn\u00fdm tr\u00e9ningom na kr\u00e1tke vzdialenosti a s n\u00edzkou intenzitou. V\u017edy po\u010d\u00favajte svoje telo a reagujte na ak\u00e9ko\u013evek pr\u00edznaky nepohodlia alebo bolesti. Okrem toho posil\u0148ujte svaly a k\u013aby zameran\u00edm sa na cviky vhodn\u00e9 pre svalov\u00e9 partie v oblasti zranenia. Nezabudnite na regener\u00e1ciu t\u00fdm, \u017ee si doprajete dostatok odpo\u010dinku a budete dodr\u017eiava\u0165 spr\u00e1vnu stravu. Ke\u010f sa va\u0161a kond\u00edcia zv\u00fd\u0161i a z v\u00e1\u0161ho tela nebud\u00fa prich\u00e1dza\u0165 znepokojuj\u00face sign\u00e1ly, postupne zvy\u0161ujte objem a intenzitu tr\u00e9ningu. N\u00e1vrat do be\u017eeckej formy po zranen\u00ed si vy\u017eaduje \u010das a trpezlivos\u0165, ale spr\u00e1vny pr\u00edstup v\u00e1m pom\u00f4\u017ee vr\u00e1ti\u0165 sa k aktivite bezpe\u010dne a s pln\u00fdm pote\u0161en\u00edm.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>C\u00edtili ste niekedy po intenz\u00edvnom behu boles\u0165 kolien, k\u013abov alebo svalov? Alebo sa ob\u010das zran\u00edte? Ka\u017ed\u00fd si chce u\u017e\u00edva\u0165 pravideln\u00fa fyzick\u00fa aktivitu a ma\u0165 z nej \u00fa\u017eitok, ale niekedy m\u00f4\u017eu drobn\u00e9 chyby v technike alebo nedostato\u010dn\u00e1 pr\u00edprava sp\u00f4sobi\u0165 viac probl\u00e9mov ako \u00fa\u017eitku. \u010ci u\u017e s behom za\u010d\u00ednate, alebo ste sk\u00fasen\u00fd be\u017eec, oplat\u00ed sa pozna\u0165 naj\u010dastej\u0161ie [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1215,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-1210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beh"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ako sa vyhn\u00fa\u0165 be\u017eeck\u00fdm zraneniam? 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