Plant\u00e1rn\u00ed fasciitida nen\u00ed jen tak. Je to v\u00fdsledek opakovan\u00e9ho n\u00e1razu na p\u0159edn\u00ed \u010d\u00e1st nohy, kdy\u017e se hr\u00e1\u010dka \u0159\u00edt\u00ed po tvrd\u00e9m povrchu. \u0160patn\u00e1 biomechanika, p\u0159et\u00ed\u017een\u00ed a nedostatek pru\u017enosti \u2013 to jsou hlavn\u00ed spiklenci. A\u0165 u\u017e hrabete po tr\u00e1v\u011b nebo na betonu, va\u0161e plant\u00e1rn\u00ed vaz se sna\u017e\u00ed stabilizovat ka\u017edou \u0161pi\u010dkou, zat\u00edmco svaly a \u0161lachy k\u0159i\u010d\u00ed o pomoc. \u0160patn\u00e1 obuv, nevyv\u00e1\u017een\u00fd tr\u00e9nink a nedostate\u010dn\u00e9 protahov\u00e1n\u00ed? P\u0159esn\u011b to je. A to nen\u00ed \u017e\u00e1dn\u00e1 poh\u00e1dka, to jsou fakta z prvn\u00ed ruky.<\/p>\n
Za\u010d\u00e1tek \u2013 postavte se ke zdi, ruce op\u0159ete o n\u00ed, a jednou nohou se naklo\u0148te, druhou dr\u017ete nata\u017eenou a t\u011blo nata\u017een\u00e9. P\u0159itiskn\u011bte patu k zemi a poc\u00edt\u00edte tah v l\u00fdtku. Opakujte 15\u201120 vte\u0159in, rychle a kontrolovan\u011b, pak p\u0159epn\u011bte nohy. Kr\u00e1tk\u00e9, ostr\u00e9 tahy pom\u00e1haj\u00ed uvolnit tenk\u00e9 \u0161lachy, kter\u00e9 jinak br\u00e1n\u00ed spr\u00e1vn\u00e9 absorpci n\u00e1raz\u016f. Tohle nen\u00ed le\u017e\u00e9rn\u00ed rozcvi\u010dka, to je v\u00fdkonnostn\u00ed z\u00e1sah.<\/p>\n
Ud\u011blejte si „towel curl“. Polo\u017ete ru\u010dn\u00edk na podlahu, nohu polo\u017ete na n\u011bj a prsty nohy ho „vyt\u00e1hn\u011bte“ sm\u011brem k sob\u011b. Opakujte 12\u201115kr\u00e1t, pak zm\u011b\u0148te sm\u011br. Alternativn\u011b m\u016f\u017eete usednout a vyma\u010dk\u00e1vat m\u00ed\u010d pod nohou, jako kdy\u017e cht\u00edte vy\u010distit dr\u00e1t. Siln\u00e1 klenba znamen\u00e1 men\u0161\u00ed nap\u011bt\u00ed na plant\u00e1rn\u00ed fascii. Bez toho se bolest \u0161\u00ed\u0159\u00ed jako ohe\u0148 v such\u00e9 tr\u00e1v\u011b. Odpoutejte se od stereotypu a dejte noh\u00e1m pr\u00e1ci, kterou si zaslou\u017e\u00ed.<\/p>\n
Kr\u00e1tk\u00e9 sprinty na \u0161pi\u010dk\u00e1ch, t\u0159i s\u00e9rie po 10\u202fmetr\u016f. Hned po ka\u017ed\u00e9m sprintu ud\u011blejte n\u011bkolik lehk\u00fdch krok\u016f na pat\u011b, abyste obnovili rovnov\u00e1hu. Tento cyklus u\u010d\u00ed nervov\u00e9 zakon\u010den\u00ed, \u017ee noha m\u00e1 v\u00edce mo\u017enost\u00ed, ne\u017e jen n\u00e1razem na podlahu. Nen\u00ed to jen cardio, je to neurologick\u00fd tr\u00e9nink pro va\u0161e chodidlo. Pokud to zvl\u00e1dnete, va\u0161e plant\u00e1rn\u00ed fascia bude m\u00e9n\u011b n\u00e1chyln\u00e1 k z\u00e1n\u011btu.<\/p>\n
Na teniszeny.com<\/a> najdete dal\u0161\u00ed tipy a konkr\u00e9tn\u00ed pl\u00e1n, kter\u00fd m\u016f\u017eete zapracovat hned z\u00edtra. T\u0159eba jen dva minuty denn\u011b a rozd\u00edl bude c\u00edtit u\u017e po t\u00fddnu. A te\u010f: vezm\u011bte si tenisovou m\u00ed\u010d a ud\u011blejte 30\u00a0sekundov\u00fd roll-out pod klenbou. Vypad\u00e1 to jednoduch\u00e9, ale sta\u010d\u00ed to k tomu, aby va\u0161e nohy p\u0159ipravily na dal\u0161\u00ed z\u00e1pas.<\/p>\n","protected":false},"excerpt":{"rendered":" Pro\u010d se fasciitida objevuje? Plant\u00e1rn\u00ed fasciitida nen\u00ed jen tak. Je to v\u00fdsledek opakovan\u00e9ho n\u00e1razu na p\u0159edn\u00ed \u010d\u00e1st nohy, kdy\u017e se hr\u00e1\u010dka \u0159\u00edt\u00ed po tvrd\u00e9m povrchu. \u0160patn\u00e1 biomechanika, p\u0159et\u00ed\u017een\u00ed a nedostatek pru\u017enosti \u2013 to jsou hlavn\u00ed spiklenci. A\u0165 u\u017e hrabete po tr\u00e1v\u011b nebo na betonu, va\u0161e plant\u00e1rn\u00ed vaz se sna\u017e\u00ed stabilizovat ka\u017edou \u0161pi\u010dkou, zat\u00edmco svaly a[…]<\/a><\/p>\n","protected":false},"author":64,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"ngg_post_thumbnail":0,"footnotes":""},"categories":[],"tags":[],"class_list":["post-61569","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/tuttofare.cz\/index.php?rest_route=\/wp\/v2\/posts\/61569","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/tuttofare.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/tuttofare.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/tuttofare.cz\/index.php?rest_route=\/wp\/v2\/users\/64"}],"replies":[{"embeddable":true,"href":"http:\/\/tuttofare.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=61569"}],"version-history":[{"count":0,"href":"http:\/\/tuttofare.cz\/index.php?rest_route=\/wp\/v2\/posts\/61569\/revisions"}],"wp:attachment":[{"href":"http:\/\/tuttofare.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=61569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/tuttofare.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=61569"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/tuttofare.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=61569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}