{"id":10681,"date":"2017-06-07T19:54:36","date_gmt":"2017-06-07T16:54:36","guid":{"rendered":"http:\/\/downtownyoga.lt\/?p=10681"},"modified":"2019-09-19T09:03:18","modified_gmt":"2019-09-19T06:03:18","slug":"patempimai-pht","status":"publish","type":"post","link":"https:\/\/downtownyoga.lt\/en\/2017\/06\/07\/patempimai-pht\/","title":{"rendered":"Skausmas s\u0117dmen\u0173 zonoje?"},"content":{"rendered":"<div id=\"fws_6aefec1ec4d10\"  data-column-margin=\"default\" data-midnight=\"dark\"  class=\"wpb_row vc_row-fluid vc_row\"  style=\"padding-top: 0px; padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-animation-delay=\"\" data-bg-overlay=\"false\"><div class=\"inner-wrap row-bg-layer\" ><div class=\"row-bg viewport-desktop\"  style=\"\"><\/div><\/div><\/div><div class=\"row_col_wrap_12 col span_12 dark left\">\n\t<div  class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding\"  data-padding-pos=\"left-right\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" >\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\n<div class=\"wpb_text_column wpb_content_element\" >\n\t<h4 style=\"text-align: center;\">\u00a0<div class=\"divider-wrap\" data-alignment=\"default\"><div style=\"height: 10px;\" class=\"divider\"><\/div><\/div><\/h4>\n<h3 style=\"text-align: center;\">Joga laikoma vienu i\u0161 \u0161velniausi\u0173 sporto u\u017esi\u0117mim\u0173, da\u017enai netgi yra taikoma kaip terapijos priemon\u0117. Tod\u0117l jogos traumos yra retai nagrin\u0117jamos. Vis d\u0117lto, patempimai gana da\u017enai pasitaiko tiek tarp jogos pradinuk\u0173, tiek tarp jau pa\u017eengusi\u0173 student\u0173.<\/h3>\n<h4 style=\"text-align: center;\">\u00a0<div class=\"divider-wrap\" data-alignment=\"default\"><div style=\"height: 20px;\" class=\"divider\"><\/div><\/div><\/h4>\n<p>Vienas i\u0161 da\u017eniausiai pasitaikan\u010di\u0173 sausgysli\u0173 patempim\u0173 jogos treniruo\u010di\u0173 metu, ir apskritai, sportuojant, yra <em>proximal hamstring tendinopathy<\/em> (PHT). Taip angli\u0161kai vadinamas sausgysl\u0117s, prisitvirtinusios prie s\u0117dynkaulio, patempimas. \u0160i sausgysl\u0117 yra ten, kur \u0161launikaulis \u201esusitinka\u201c su s\u0117dmenimis.<\/p>\n<p>Galini\u0173 \u0161laun\u0173 sausgysl\u0119 pasitempti galima atliekant staigius judesius, b\u0117giojant, netaisyklingai atliekant tempimo pratimus ar tiesiog ilgai s\u0117dint. Jogos pratimai, kuri\u0173 metu galimi PHT pasitempimai, yra visi lenkimaisi \u012f priek\u012f, j\u0173\u00a0metu \u0161launys yra lenkiamos, t.y. suma\u017e\u0117ja atstumas tarp pilvo ir \u0161laun\u0173. Pavyzd\u017eiui: \u201etrikampis\u201c (<em>Trikonasana<\/em>), \u201e\u017eemyn \u017ei\u016brintis \u0161uo\u201c (<em>Adho Mukha Shvanasana<\/em>), \u201ebalandis\u201c (<em>Kapotasana<\/em>) ir pan.<\/p>\n<p>Sausgysl\u0117s gaudamos tam tikr\u0105 \u201eproting\u0105\u201c kr\u016bv\u012f stipr\u0117ja. Ta\u010diau tai netur\u0117t\u0173 b\u016bti kompresinio (suspaudimo) tipo kr\u016bvis<sup>1<\/sup>. B\u016btent tokio tipo kr\u016bvis pa\u017eeid\u017eia sausgysl\u0119 ilgo s\u0117d\u0117jimo metu. S\u0117dint, \u0161laun\u0173 sausgysl\u0117, prisitvirtinusi prie s\u0117dynkaulio, yra i\u0161tempta per klubikaulio gumbur\u0105 (i\u0161 lot. k. \u2013 <em>ischial tuberosity<\/em>) ir spaud\u017eiama k\u016bno svoriu per kaulo i\u0161kilim\u0105. Kuo gilesnis susilenkimas (kuo ar\u010diau \u0161launis prie pilvo), tuo labiau suspaud\u017eiama sausgysl\u0117.<\/p>\n<p><img data-opt-id=1103401335  fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-10708 alignright\" src=\"https:\/\/mlyajcf1odti.i.optimole.com\/w:300\/h:152\/q:mauto\/f:best\/ig:avif\/http:\/\/downtownyoga.lt\/wp-content\/uploads\/2017\/06\/hamstring-pain.jpg\" alt=\"\" width=\"300\" height=\"152\" srcset=\"https:\/\/mlyajcf1odti.i.optimole.com\/w:300\/h:152\/q:mauto\/f:best\/ig:avif\/https:\/\/downtownyoga.lt\/wp-content\/uploads\/2017\/06\/hamstring-pain.jpg 300w, https:\/\/mlyajcf1odti.i.optimole.com\/w:600\/h:304\/q:mauto\/f:best\/ig:avif\/https:\/\/downtownyoga.lt\/wp-content\/uploads\/2017\/06\/hamstring-pain.jpg 600w, https:\/\/mlyajcf1odti.i.optimole.com\/w:768\/h:390\/q:mauto\/f:best\/ig:avif\/https:\/\/downtownyoga.lt\/wp-content\/uploads\/2017\/06\/hamstring-pain.jpg 768w, https:\/\/mlyajcf1odti.i.optimole.com\/w:806\/h:409\/q:mauto\/f:best\/ig:avif\/https:\/\/downtownyoga.lt\/wp-content\/uploads\/2017\/06\/hamstring-pain.jpg 806w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Svarbu pamin\u0117ti, kad tai nerei\u0161kia, kad lenkimasis \u012f priek\u012f, s\u0117d\u0117jimas, ar tam tikros pozos \/ pratimai, yra blogai. Naudinga suvokti, kas gali padidinti skausm\u0105 \u017emon\u0117ms, jau ken\u010diantiems nuo sausgysli\u0173 patempimo.<\/p>\n<p>Taigi, k\u0105 reik\u0117t\u0173 daryti? Pirmiausia, jeigu skausmas a\u0161trus, reik\u0117t\u0173 kreiptis \u012f gydytoj\u0105. Ta\u010diau jeigu skausmas yra l\u0117tinis, ar jau esate po reabilitacijos ir norite v\u0117l prad\u0117ti sportuoti, ar tiesiog i\u0161vengti \u0161io patempimo, pasinaudokite \u0161iais b\u016bdais.<\/p>\n<ul>\n<li>Suma\u017einkite \u0161laun\u0173 lenkimo amplitud\u0119.<\/li>\n<\/ul>\n<p>Jogos treniruo\u010di\u0173 metu naudokit\u0117s pagalbin\u0117mis priemon\u0117mis, pavyzd\u017eiui blokeliais, nesilenkite iki pat savo galimybi\u0173 ribos. Lenkdamiesi \u012f priek\u012f \u012ftraukite apatinius pilvo raumenis.<\/p>\n<ul>\n<li>Stiprinkite galinius \u0161laun\u0173 raumenis atlikdami izometrinius pratimus.<\/li>\n<\/ul>\n<p>Izometriniai pratimai pagr\u012fsti raumen\u0173 \u012ftempimu be judesio, t.y. s\u0105moningai \u012ftempiant ir atpalaiduojant raumenis, nelenkiant gal\u016bni\u0173 per s\u0105narius. Pavyzd\u017eiui, stovint Kario pozicijoje izometri\u0161kai susitraukia tam tikri k\u016bno raumenys, nors tuo metu n\u0117ra atliekamas joks judesys. Galiniai \u0161laun\u0173 raumenys izometri\u0161kai gali b\u016bti stiprinami \u201epe\u010di\u0173 tilto\u201c pozicijoje (<em>Setu Bandha Sarvangasana<\/em>), ar \u201ei\u0161virk\u0161\u010dios lentos\u201c(<em>Purvottanasana<\/em>) pozicijoje. Pak\u0117l\u0119 duben\u012f laikykite j\u012f vir\u0161uje 10\u201330 sekund\u017ei\u0173. Tada nuleiskite ir v\u0117l pakartokite. \u00a0Izometriniai pratimai taip pat turi nuskausminan\u010di\u0173 savybi\u0173<sup>3<\/sup>. Na, o svarbiausia, kad jogos metu atliekami izometriniai pratimai stiprina ne tik raumenis, bet ir sausgysles.<\/p>\n<p>Po sausgysli\u0173 patempim\u0173 labai svarbu duoti savo k\u016bnui laiko sustipr\u0117ti ir pagyti. B\u016bkite kantr\u016bs, nes jungiamojo audinio pa\u017eeidimai gali gyti gana ilgai (2\u20133 m.). Gali atrodyti, kad jau po poros treniruo\u010di\u0173 situacija pager\u0117jo, ir galite manyti, kad jau saugu v\u0117l lankstytis visa amplitude, ta\u010diau da\u017enai tai gali b\u016bti tik trumpalaikis pager\u0117jimas. Geriau susikoncentruokite \u012f raumen\u0173 stiprinim\u0105, ir papra\u0161ykite savo jogos mokytojo pagalbos modifikuojant pozicijas, kuri\u0173 metu jau\u010diate skausm\u0105.<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Docking, S., Samiric, T., Scase, E., Purdam, C., &amp; Cook, J. (2013).<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23885340\">Relationship between compressive loading and ECM changes in tendons.<\/a>\u00a0<em>Muscles, Ligaments and Tendons Journal<\/em>,\u00a0<em>3<\/em>(1), 7\u201311.\u00a0<a href=\"http:\/\/doi.org\/10.11138\/mltj\/2013.3.1.007\">http:\/\/doi.org\/10.11138\/mltj\/2013.3.1.007<\/a><\/li>\n<li>Goom, T. S. H., Malliaras, P., Reiman, M. P., &amp; Purdam, C. R. (2016).<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27084841\">Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management<\/a>.\u00a0<em>The Journal of Orthopaedic and Sports Physical Therapy<\/em>,\u00a0<em>46<\/em>(6), 483\u2013493.\u00a0<a href=\"http:\/\/doi.org\/10.2519\/jospt.2016.5986\">http:\/\/doi.org\/10.2519\/jospt.2016.5986<\/a><\/li>\n<li>Rio, E., Moseley, L., Purdam, C., Samiric, T., Kidgell, D., Pearce, A. J., \u2026 Cook, J. (2014).<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24027089\">The pain of tendinopathy: Physiological or pathophysiological?<\/a>\u00a0<em>Sports Medicine<\/em>,\u00a0<em>44<\/em>(1), 9\u201323. http:\/\/doi.org\/10.1007\/s40279-013-0096-z<\/li>\n<\/ol>\n<\/div>\n\n\n\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>","protected":false},"excerpt":{"rendered":"\u00a0 Joga laikoma vienu i\u0161 \u0161velniausi\u0173 sporto u\u017esi\u0117mim\u0173, da\u017enai netgi yra taikoma kaip terapijos priemon\u0117. Tod\u0117l jogos traumos yra retai nagrin\u0117jamos. Vis d\u0117lto, patempimai gana da\u017enai pasitaiko tiek tarp jogos...","protected":false},"author":1,"featured_media":10682,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[90,85,89],"tags":[319,318],"class_list":["post-10681","post","type-post","status-publish","format-standard","has-post-thumbnail","category-anatomija","category-joga","category-sveikata","tag-anatomija","tag-skausmas"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/posts\/10681","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/comments?post=10681"}],"version-history":[{"count":24,"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/posts\/10681\/revisions"}],"predecessor-version":[{"id":10707,"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/posts\/10681\/revisions\/10707"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/media\/10682"}],"wp:attachment":[{"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/media?parent=10681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/categories?post=10681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/downtownyoga.lt\/en\/wp-json\/wp\/v2\/tags?post=10681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}