{"id":821,"date":"2024-04-18T12:07:41","date_gmt":"2024-04-18T12:07:41","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=821"},"modified":"2025-08-08T11:46:58","modified_gmt":"2025-08-08T11:46:58","slug":"ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/","title":{"rendered":"Ako sa zbavi\u0165 bolesti za jeden de\u0148 – sp\u00f4soby, ako sa zbavi\u0165 bolesti, ktor\u00e9 funguj\u00fa najr\u00fdchlej\u0161ie a s\u00fa naj\u00fa\u010dinnej\u0161ie"},"content":{"rendered":"

Zvy\u010dajne sa vyskytuj\u00fa po ve\u013emi intenz\u00edvnom cvi\u010den\u00ed alebo po prvom tr\u00e9ningu po dlh\u0161ej prest\u00e1vke. Boles\u0165 svalov, t. j. \u0161pecifick\u00e1 boles\u0165, sa objavuje nieko\u013eko hod\u00edn po cvi\u010den\u00ed a m\u00f4\u017ee trva\u0165 aj nieko\u013eko dn\u00ed. Tu je nieko\u013eko tipov, ako sa r\u00fdchlo a \u00fa\u010dinne zbavi\u0165 bolest\u00ed.<\/strong><\/p>\n

Svalov\u00e9 k\u0155\u010de – \u010do s\u00fa to a s\u00fa d\u00f4vodom na obavy?<\/h2>\n

Torzia je syndr\u00f3m oneskoren\u00e9ho n\u00e1stupu svalovej bolesti (skr\u00e1tene DOMS), pri ktorom doch\u00e1dza k mikropo\u0161kodeniu svalov\u00fdch vl\u00e1kien.<\/strong>. Vysok\u00e9 nap\u00e4tie, ktor\u00e9 vznik\u00e1 vo svaloch vystaven\u00fdch nam\u00e1hav\u00e9mu cvi\u010deniu, m\u00f4\u017ee vies\u0165 k naru\u0161eniu spojov medzi akt\u00ednom a myoz\u00ednom (bielkoviny zodpovedn\u00e9 okrem in\u00e9ho za svalov\u00fa kontrakciu). K\u0155\u010de sa zvy\u010dajne objavia 24-72 hod\u00edn po n\u00e1ro\u010dnom cvi\u010den\u00ed a m\u00f4\u017eu trva\u0165 nieko\u013eko dn\u00ed<\/strong>. Medzi naj\u010dastej\u0161ie DOMS patria nohy, zadok, brucho a ruky<\/strong>.<\/p>\n

Dlho sa myslelo, \u017ee boles\u0165 je sp\u00f4soben\u00e1 hromaden\u00edm kyseliny mlie\u010dnej vo svaloch, preto sa toto ochorenie vol\u00e1 boles\u0165. Dnes vieme, \u017ee tento predpoklad je nespr\u00e1vny. Kyselina mlie\u010dna, ktor\u00e1 vznik\u00e1 po\u010das intenz\u00edvneho cvi\u010denia (v anaer\u00f3bnom p\u00e1sme), pretrv\u00e1va vo svaloch 1 – 2 hodiny, potom sa v pe\u010deni rozklad\u00e1 na lakt\u00e1t a vod\u00edk a n\u00e1sledne sa men\u00ed na gluk\u00f3zu.<\/p>\n

\"\u017dena<\/p>\n

D\u00f4vodom bolestivosti je zv\u00fd\u0161en\u00e1 fyzick\u00e1 n\u00e1maha<\/strong> nespr\u00e1vne zvolen\u00e9 cvi\u010denia alebo z\u00e1\u0165a\u017ee, ako aj zl\u00e9 rozcvi\u010denie alebo jeho nedostatok. DOMS sa naj\u010dastej\u0161ie vyskytuje u \u013eud\u00ed, ktor\u00ed za\u010d\u00ednaj\u00fa \u0161portova\u0165, vracaj\u00fa sa k cvi\u010deniu po dlh\u0161ej prest\u00e1vke, absolvovali nov\u00fa kondi\u010dn\u00fa pr\u00edpravu\/posil\u0148ovac\u00ed tr\u00e9ning alebo kardio tr\u00e9ning a aktivovali svaly, ktor\u00e9 boli predt\u00fdm nedostato\u010dne zapojen\u00e9 alebo nedostato\u010dne zahriali telo pred fyzickou aktivitou.<\/p>\n

Kv\u00e1sok nie je d\u00f4vodom na obavy, pr\u00e1ve naopak. V\u010faka nim svaly s\u00fa stimulovan\u00e9 k rastu<\/strong> ich silu a objem. Probl\u00e9m nast\u00e1va, ke\u010f je boles\u0165 ve\u013emi intenz\u00edvna, pretrv\u00e1va viac ako t\u00fd\u017ede\u0148 a ve\u013emi s\u0165a\u017euje ka\u017edodenn\u00fd \u017eivot. V tak\u00fdchto pr\u00edpadoch je vhodn\u00e9 poradi\u0165 sa s lek\u00e1rom alebo fyzioterapeutom, aby sa zistilo, \u010di nedo\u0161lo k v\u00e1\u017enej\u0161iemu poraneniu alebo \u00farazu (napr. natiahnutie svalu).<\/p>\n

\"Dvaja<\/p>\n

\u010co je najlep\u0161ie pre kv\u00e1sok? Sp\u00f4soby, ako si v skratke vylie\u010di\u0165 bo\u013eav\u00e9 svaly<\/h2>\n

Prim\u00e1rne sp\u00f4sob, ako sa vyhn\u00fa\u0165 bolestivosti<\/strong> je pred cvi\u010den\u00edm vykona\u0165 rozcvi\u010dku. V\u010faka tomu sa do tkan\u00edv dostane viac kysl\u00edka a \u017eiv\u00edn, svaly, v\u00e4zy a \u0161\u013eachy bud\u00fa pru\u017enej\u0161ie, dlh\u0161ie a zlep\u0161\u00ed sa ich rozsah pohybu, \u010d\u00edm sa zn\u00ed\u017ei riziko zranenia alebo len nepr\u00edjemnej bolesti.. Rozcvi\u010dka by mala trva\u0165 10-15 min\u00fat<\/strong> a zamerajte sa na pr\u00edpravu cel\u00e9ho tela na cvi\u010denie. \u010eal\u0161\u00edm d\u00f4le\u017eit\u00fdm faktorom pri prevencii alebo zni\u017eovan\u00ed pravdepodobnosti vzniku DOMS je stre\u010ding po tr\u00e9ningu. V\u010faka stre\u010dingov\u00fdm cvi\u010deniam sa svaly stiahnut\u00e9 po\u010das cvi\u010denia vr\u00e1tia do spr\u00e1vneho tvaru. Z\u00edskajte viac inform\u00e1ci\u00ed o stre\u010ding po tr\u00e9ningu<\/u><\/a>.<\/p>\n

M\u00f4\u017eete zn\u00ed\u017ei\u0165 riziko bolestivosti<\/strong> v\u00fdberom spr\u00e1vnej tr\u00e9ningovej z\u00e1\u0165a\u017ee pre va\u0161e aktu\u00e1lne schopnosti a pravideln\u00fdm cvi\u010den\u00edm. Ak sa pr\u00e1ve za\u010d\u00ednate h\u00fdba\u0165 alebo sa vraciate po dlh\u0161ej prest\u00e1vke, postupne zvy\u0161ujte intenzitu svojho \u00fasilia, pri\u010dom za\u010dnite \u013eahk\u00fdmi a jednoduch\u00fdmi cvikmi a n\u00edzkou z\u00e1\u0165a\u017eou. Sna\u017ete sa tie\u017e strieda\u0165 formy cvi\u010denia – striedanie silov\u00e9ho tr\u00e9ningu s kardio tr\u00e9ningom (stacion\u00e1rny bicykel<\/a>, be\u017eeck\u00fd p\u00e1s<\/a>, pl\u00e1vanie at\u010f.), stre\u010dingov\u00e9 a mobiliza\u010dn\u00e9 cvi\u010denia.<\/strong><\/p>\n

Uistite sa tie\u017e, \u017ee spr\u00e1vne jedlo po tr\u00e9ningu<\/strong>, bohat\u00e9 na bielkoviny a sacharidy, ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre regener\u00e1ciu a rast svalov.<\/p>\n

\"Osoba<\/p>\n

Ako sa zbav\u00edte bolestivosti za jeden de\u0148? Je to mo\u017en\u00e9? Naj\u00fa\u010dinnej\u0161ie sp\u00f4soby<\/h2>\n

\u010cas, ktor\u00fd v\u00e1m kv\u00e1sok zaberie, je individu\u00e1lny, ale vysk\u00fa\u0161an\u00edm nasleduj\u00facich sp\u00f4sobov m\u00f4\u017eete proces ur\u00fdchli\u0165. Jedn\u00fdm z \u010dasto odpor\u00fa\u010dan\u00fdch rie\u0161en\u00ed je hor\u00faci k\u00fape\u013e<\/strong> (s pr\u00eddavkom morskej soli alebo esenci\u00e1lnych olejov) alebo n\u00e1v\u0161teva sauny<\/strong>. Pri DOMS m\u00f4\u017eete pou\u017ei\u0165 aj sprchu, pri ktorej striedavo uvo\u013e\u0148ujete a upokojujete svaly tepl\u00fdm pr\u00fadom vody a studenou vodou s\u0165ahujete cievy, \u010do stimuluje a vy\u017eivuje tkaniv\u00e1. Striedav\u00e1 sprcha<\/strong> Nielen\u017ee zlep\u0161\u00ed v\u00e1\u0161 bunkov\u00fd metabolizmus, ale bude ma\u0165 pozit\u00edvny vplyv aj na detoxik\u00e1ciu (okrem in\u00e9ho sa r\u00fdchlej\u0161ie zbav\u00edte tox\u00ednov a vody, ktor\u00e9 sa vytvorili po\u010das cvi\u010denia) a posiln\u00ed v\u00e1\u0161 imunitn\u00fd syst\u00e9m. Pokia\u013e ide o saunovanie a striedav\u00e9 sprchovanie, pam\u00e4tajte na spr\u00e1vne poradie – za\u010dnite zahrievan\u00edm svalov, potom ochladzovan\u00edm a a\u017e potom relaxujte. N\u00e1hla zmena teploty m\u00f4\u017ee by\u0165 pre telo pr\u00edli\u0161 ve\u013ek\u00fdm \u0161okom, a preto bude pre va\u0161e zdravie nebezpe\u010dn\u00e1. Takisto nevstupujte do sauny bezprostredne po tr\u00e9ningu, aby ste si e\u0161te viac neoslabili organizmus a nesp\u00f4sobili dehydrat\u00e1ciu.<\/p>\n

\"Osoba<\/p>\n

Pri vyrovn\u00e1van\u00ed DOMS v\u00e1m pom\u00f4\u017eu nasleduj\u00face postupy mas\u00e1\u017e<\/strong> (s odborn\u00edkom alebo samostatne s hrejiv\u00fdmi mas\u0165ami) alebo valcovanie<\/strong> pomocou \u0161peci\u00e1lnych val\u010dekov alebo guli\u010diek. Priazniv\u00fd \u00fa\u010dinok m\u00f4\u017eu ma\u0165 tieto prvky studen\u00e9 obklady<\/strong> z \u013eadu alebo mrazen\u00fdch potrav\u00edn (zaba\u013ete do uter\u00e1ka a prilo\u017ete len na poko\u017eku, aby ste nesp\u00f4sobili podr\u00e1\u017edenie) alebo \u0161peci\u00e1lnych chladiacich g\u00e9lov\u00fdch obkladov.<\/p>\n

\u00da\u010dinn\u00e9 sp\u00f4sob, ako sa zbavi\u0165 bolest\u00ed svalov<\/strong> je pi\u0165 \u010dere\u0161\u0148ov\u00fd d\u017e\u00fas pred a po cvi\u010den\u00ed. \u010cere\u0161ne obsahuj\u00fa v\u00fdznamn\u00e9 mno\u017estvo flavonoidov a antokyanov, ktor\u00e9 maj\u00fa protiz\u00e1palov\u00e9 a antioxida\u010dn\u00e9 \u00fa\u010dinky. Tie\u017e dom\u00e1ce izotonick\u00e9<\/strong> pripraven\u00fd z vody, \u010derstvej citr\u00f3novej\/pomaran\u010dovej\/limetkovej\/grapefruitovej \u0161\u0165avy, medu a \u0161tipky soli pom\u00f4\u017ee pri regener\u00e1cii v\u010faka obsahu vitam\u00ednu C a tlaku. N\u00e1poj pop\u00edjajte pred a po tr\u00e9ningu. \u010eal\u0161\u00edm n\u00e1pojom, ktor\u00fd je prospe\u0161n\u00fd pre bo\u013eav\u00e9 svaly, je paradajkov\u00e1 \u0161\u0165ava<\/strong>, ktor\u00fd po vypit\u00ed po cvi\u010den\u00ed pom\u00e1ha dop\u013a\u0148a\u0165 elektrolyty.<\/p>\n

Ako dlho m\u00f4\u017ee trva\u0165 boles\u0165 svalov?<\/h2>\n

K\u0155\u010de m\u00f4\u017eu trva\u0165 2 a\u017e 7 dn\u00ed<\/strong>, \u010cas, ktor\u00fd je potrebn\u00fd na to, aby ste sa zbavili konkr\u00e9tnej svalovej bolesti, je v\u0161ak ve\u013emi individu\u00e1lny. Ovplyv\u0148uje ho napr\u00edklad vek, kond\u00edcia, intervaly tr\u00e9ningu, ako aj to, ako k probl\u00e9mu syndr\u00f3mu oneskorenej svalovej bolesti pristupujete.<\/p>\n

Lieky na ischias – kedy sa oplat\u00ed po nich siahnu\u0165?<\/h2>\n

Siahnu\u0165 po liekoch proti bolesti pri ischiase nie je spr\u00e1vne rie\u0161enie. Lieky boles\u0165 zmiernia len do\u010dasne a \u00faplne ju neodstr\u00e1nia. Okrem toho m\u00f4\u017eu vyvola\u0165 iluz\u00f3rny dojem, \u017ee DOMS zmizol, \u010do v\u00e1s prin\u00fati k pr\u00edli\u0161 vyn\u00faten\u00e9mu tr\u00e9ningu a povedie k zraneniu alebo \u00farazu. Lep\u0161ou vo\u013ebou je doplni\u0165 stravu o doplnky stravy, ako napr. prote\u00ednov\u00e9 doplnky<\/strong> alebo BCAA<\/strong> (aminokyseliny s rozvetven\u00fdm re\u0165azcom: leuc\u00edn, val\u00edn a izoleuc\u00edn, ktor\u00e9 vy\u017eivuj\u00fa svaly a zni\u017euj\u00fa n\u00e1sledky intenz\u00edvneho cvi\u010denia, ako je \u00fanava a boles\u0165.<\/p>\n

Bo\u013eav\u00e9 stehn\u00e1 a tr\u00e9ning – m\u00f4\u017eete cvi\u010di\u0165 s bo\u013eav\u00fdmi stehnami?<\/h2>\n

Je mo\u017en\u00e9 cvi\u010di\u0165 s boles\u0165ou? Odpove\u010f je \u00e1no, ale treba ma\u0165 na pam\u00e4ti nieko\u013eko pravidiel, ktor\u00e9 pom\u00f4\u017eu boles\u0165 svalov zmierni\u0165, namiesto toho, aby sa nahromadila a trvalo dlh\u0161ie, k\u00fdm sa jej zbav\u00edte. Vyhnite sa silov\u00e9mu tr\u00e9ningu a cvi\u010deniam s vysokou intenzitou. Namiesto ve\u013ekej n\u00e1mahy zvo\u013ete stre\u010dingov\u00e9 cvi\u010denia, \u013eahk\u00fd beh na be\u017eiacom p\u00e1se, rekrea\u010dn\u00e9 bicyklovanie alebo cho\u010fte do baz\u00e9na.<\/p>\n

\"Dve<\/p>\n

Ako vid\u00edte, bolestivos\u0165 sa d\u00e1 rie\u0161i\u0165 viacer\u00fdmi sp\u00f4sobmi, preto sa oplat\u00ed vysk\u00fa\u0161a\u0165 ich v\u0161etky a vybra\u0165 tie, ktor\u00e9 bud\u00fa vo va\u0161om pr\u00edpade optim\u00e1lnym rie\u0161en\u00edm. Nezabudnite prisp\u00f4sobi\u0165 intenzitu cvi\u010denia svojim dispoz\u00edci\u00e1m, uistite sa, \u017ee ste sa pred hlavnou \u010das\u0165ou tr\u00e9ningu riadne zahriali a po skon\u010den\u00ed aktivity pretiahli, ako aj na vyv\u00e1\u017een\u00fa stravu a spr\u00e1vnu hydrat\u00e1ciu organizmu nielen po\u010das tr\u00e9ningu, ale aj po\u010das cel\u00e9ho d\u0148a.<\/p>\n","protected":false},"excerpt":{"rendered":"

Zvy\u010dajne sa vyskytuj\u00fa po ve\u013emi intenz\u00edvnom cvi\u010den\u00ed alebo po prvom tr\u00e9ningu po dlh\u0161ej prest\u00e1vke. Boles\u0165 svalov, t. j. \u0161pecifick\u00e1 boles\u0165, sa objavuje nieko\u013eko hod\u00edn po cvi\u010den\u00ed a m\u00f4\u017ee trva\u0165 aj nieko\u013eko dn\u00ed. Tu je nieko\u013eko tipov, ako sa r\u00fdchlo a \u00fa\u010dinne zbavi\u0165 bolest\u00ed. Svalov\u00e9 k\u0155\u010de – \u010do s\u00fa to a s\u00fa d\u00f4vodom na obavy? Torzia […]<\/p>\n","protected":false},"author":7,"featured_media":833,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"\nAko sa zbavi\u0165 bolesti za jeden de\u0148 - sp\u00f4soby, ako sa zbavi\u0165 bolesti, ktor\u00e9 funguj\u00fa najr\u00fdchlej\u0161ie a s\u00fa naj\u00fa\u010dinnej\u0161ie - sportano.sk<\/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:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako sa zbavi\u0165 bolesti za jeden de\u0148 - sp\u00f4soby, ako sa zbavi\u0165 bolesti, ktor\u00e9 funguj\u00fa najr\u00fdchlej\u0161ie a s\u00fa naj\u00fa\u010dinnej\u0161ie - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Zvy\u010dajne sa vyskytuj\u00fa po ve\u013emi intenz\u00edvnom cvi\u010den\u00ed alebo po prvom tr\u00e9ningu po dlh\u0161ej prest\u00e1vke. 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Boles\u0165 svalov, t. j. \u0161pecifick\u00e1 boles\u0165, sa objavuje nieko\u013eko hod\u00edn po cvi\u010den\u00ed a m\u00f4\u017ee trva\u0165 aj nieko\u013eko dn\u00ed. Tu je nieko\u013eko tipov, ako sa r\u00fdchlo a \u00fa\u010dinne zbavi\u0165 bolest\u00ed. Svalov\u00e9 k\u0155\u010de – \u010do s\u00fa to a s\u00fa d\u00f4vodom na obavy? Torzia […]","og_url":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T12:07:41+00:00","article_modified_time":"2025-08-08T11:46:58+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/UhR9BC_JLkNOclOYIkqDNONS3OR2GQZB7FVeNk0wOSQ3C13ocpgRUAChltn7GPbLlZBHURidFMlEWRTG6-9P-2bwf2Y.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"7 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Ako sa zbavi\u0165 bolesti za jeden de\u0148 – sp\u00f4soby, ako sa zbavi\u0165 bolesti, ktor\u00e9 funguj\u00fa najr\u00fdchlej\u0161ie a s\u00fa naj\u00fa\u010dinnej\u0161ie","datePublished":"2024-04-18T12:07:41+00:00","dateModified":"2025-08-08T11:46:58+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/"},"wordCount":1438,"commentCount":0,"image":{"@id":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/UhR9BC_JLkNOclOYIkqDNONS3OR2GQZB7FVeNk0wOSQ3C13ocpgRUAChltn7GPbLlZBHURidFMlEWRTG6-9P-2bwf2Y.tmp_.png","articleSection":["Fitness a posil\u0148ov\u0148a"],"inLanguage":"sk-SK","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/","url":"https:\/\/sportano.sk\/blog\/ako-sa-zbavit-bolesti-za-jeden-den-sposoby-ako-sa-zbavit-bolesti-ktore-funguju-najrychlejsie-a-su-najucinnejsie\/","name":"Ako sa zbavi\u0165 bolesti za jeden de\u0148 - 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