{"id":1314,"date":"2018-06-26T11:12:20","date_gmt":"2018-06-26T09:12:20","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=1314"},"modified":"2022-02-23T14:21:13","modified_gmt":"2022-02-23T13:21:13","slug":"kako-si-pomagati-pred-bolecim-nogam-po-teku","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/","title":{"rendered":"Kako si pomagati pred bole\u010dimi nogami po teku"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  el_before_av_image  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><a href=\"https:\/\/www.intersport.si\/otroci\/cevlji\/tekaski-copati\">Tek<\/a> je lahko vir navdihujo\u010dih ob\u010dutkov in trenutkov. V\u010dasih ima\u0161 pri teku ob\u010dutek, da leti\u0161. To je nekak\u0161na teka\u0161ka omama. Zve\u010der le\u017ee\u0161 v posteljo prijetno utrujen in z nasme\u0161kom na obrazu. A ko zjutraj vstane\u0161 iz postelje, je ob\u010dutek povsem druga\u010den. Noge so te\u017eke in bole\u010de. \u017de nekaj korakov do strani\u0161\u010da je precej\u0161en napor. Seveda je bole\u010dina odvisna od dol\u017eine in hitrosti teka, pa seveda tudi od ravni telesne pripravljenosti. \u010ce na primer prete\u010demo 10 kilometrov, to pomeni pribli\u017eno deset tiso\u010d korakov, oziroma pet tiso\u010d odrivov in pristankov z vsako nogo. To je koli\u010dina, ki pusti svoje posledice. \u010ce niste najbolje natrenirani, \u0161e toliko bolj. Najbolj so seveda na udaru me\u010dne in stegenske mi\u0161ice, pa tudi tetive, gle\u017enji, kolena in kolki. \u010ce ne poskrbite za u\u010dinkovito regeneracijo, se mo\u010dno pove\u010da mo\u017enost resnej\u0161ih po\u0161kodb, ki lahko postanejo celo kroni\u010dne. A ne glede na stopnjo, na kateri se nahajate, je mo\u017eno z dolo\u010denimi ukrepi zmanj\u0161ati bole\u010dine v nogah, ki so pravzaprav posledica mikropo\u0161kodb mi\u0161i\u010dnih vlaken, ki nastanejo ob dolgotrajnej\u0161i ponavljajo\u010di se aktivnosti.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-ec2c8396a09da4d2d3756626d3291f51\">\n.avia-image-container.av-av_image-ec2c8396a09da4d2d3756626d3291f51 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-ec2c8396a09da4d2d3756626d3291f51 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-ec2c8396a09da4d2d3756626d3291f51 av-styling- avia-align-center  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1315 avia-img-lazy-loading-not-1315 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_-495x400.jpg\" alt='' title='Kako si pomagati pred bole\u010dim nogam po teku'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_-495x400.jpg 495w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/pro-touch-running-ss18-dsc_1216_exp21.tif_-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-3  el_after_av_image  el_before_av_one_full  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Hidracija<\/h2>\n<p>Deset do petnajst minut po napornem <a href=\"https:\/\/www.intersport.si\/sporti\/tek\/obutev\">teku<\/a> za\u010dnite s hidracijo. Na ta na\u010din boste nadomestili teko\u010dino, ki ste jo z znojenjem izgubili med tekom. Priporo\u010dljivi so z elektroliti bogati napitki. V poletnem \u010dasu mora biti koli\u010dina zau\u017eite teko\u010dine ob\u010dutno ve\u010dja kot v hladnej\u0161ih vremenskih razmerah.<\/p>\n<h2>Hrana<\/h2>\n<p>Poleg hidracije je pomemben tudi vnos hrane, ki je seveda vir energije. Priporo\u010dljivi so jogurt, banana, morda celo glukozna tableta. Ogljikovi hidrati in beljakovine naj bodo v razmerju 4:1.<\/p>\n<h2>Raztezanje<\/h2>\n<p>Raztezanje je priporo\u010dljivo v prvih tridesetih minutah po teku. Raztezajte vse mi\u0161i\u010dne skupine, ki so med tekom najbolj aktivne. Raztezanje naj traja pribli\u017eno deset minut.<\/p>\n<h2>Masa\u017ea z valjem<\/h2>\n<p>\u010ce \u010dutite manj\u0161e po\u0161kodbe, si lahko pomagate s samomasa\u017eo z masa\u017enim valjem. To bo razbilo manj\u0161e vozli\u010dke in pomagalo pri popu\u0161\u010danju mi\u0161i\u010dnih napetosti.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-5  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Hladna kopel<\/h2>\n<p>Po raztezanju je \u010das za hladno kopel. Kopalno kad napolnite s hladno vodo in sedite vanjo, tako da so celotne noge od gle\u017enjev do kolkov v vodi. Za &#8220;pre\u017eivetje&#8221; so klju\u010dne prve tri minute. Potem se telo nekoliko privadi na hladne razmere. Kopel naj traja deset do petnajst minut.<\/p>\n<h2>Privo\u0161\u010dite si poln obrok<\/h2>\n<p>Uro do dve po teku si privo\u0161\u010dite polnovreden obrok, ki naj vsebuje tako ogljikove hidrate kot beljakovine in ma\u0161\u010dobe.<\/p>\n<h2>Privo\u0161\u010dite si dreme\u017e<\/h2>\n<p>Po obroku se zleknite na kav\u010d ali celo v posteljo in si privo\u0161\u010dite polurni dreme\u017e. To bo pravi balzam za va\u0161e noge.<\/p>\n<h2>Topla kopel pred spanjem<\/h2>\n<p>Pred spanjem pa si lahko omislite \u0161e toplo kopel, obogateno s solmi. Kopel naj traja pribli\u017eno petnajst minut.<\/p>\n<p>Vsi ti ukrepi bi morali pospe\u0161iti proces regeneracije in iz mi\u0161ic odplakniti mle\u010dno kislino, ki se je tam nabrala zaradi pove\u010dane telesne aktivnosti. To mora postati sestavni del teka\u0161ke higiene, ki je predpogoj za redno in u\u010dinkovito vadbo. Predvsem pa je to odli\u010dna preventiva pred morebitnimi po\u0161kodbami, ki lahko za ve\u010d tednov prekri\u017eajo va\u0161e teka\u0161ke na\u010drte in cilje.<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-474dfe24ab9fe7ca9bea329fb74a263f\">\n.avia-image-container.av-av_image-474dfe24ab9fe7ca9bea329fb74a263f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-474dfe24ab9fe7ca9bea329fb74a263f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-474dfe24ab9fe7ca9bea329fb74a263f av-styling- avia-align-center  avia-builder-el-7  el_after_av_textblock  el_before_av_button '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1316 avia-img-lazy-loading-not-1316 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg\" alt='' title='Kako si pomagati pred bole\u010dim nogam po teku'  height=\"400\" width=\"495\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-495x400.jpg 495w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/pro-touch-running-ss18-dsc_1685.tif_-845x684.jpg 845w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/div><\/div><\/div><br \/>\n<div  class='avia-button-wrap av-av_button-bdc15e407ce3e4b3c809393d654e4e92-wrap avia-button-right  avia-builder-el-8  el_after_av_image  el_before_av_button '><a href='https:\/\/www.intersport.si\/sporti\/tek\/obutev'  class='avia-button av-av_button-bdc15e407ce3e4b3c809393d654e4e92 av-link-btn avia-icon_select-no avia-size-large avia-position-right avia-color-blue'  ><span class='avia_iconbox_title' >Poglej si ponudbo teka\u0161kih copat<\/span><\/a><\/div><br \/>\n<div  class='avia-button-wrap av-av_button-acbb9351a76121b7051a6146c641ae76-wrap avia-button-left  avia-builder-el-9  el_after_av_button  avia-builder-el-last '><a href='https:\/\/www.intersport.si\/blog\/2018\/03\/izberite-pravo-prehrano-za-tekace\/'  class='avia-button av-av_button-acbb9351a76121b7051a6146c641ae76 av-link-btn avia-icon_select-no avia-size-large avia-position-left avia-color-blue'  ><span class='avia_iconbox_title' >Morda te zanima \u0161e nekaj o osnovah priprave prehrane za teka\u010de<\/span><\/a><\/div><\/p><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tek je lahko vir navdihujo\u010dih ob\u010dutkov in trenutkov. V\u010dasih ima\u0161 pri teku ob\u010dutek, da leti\u0161.<\/p>\n","protected":false},"author":5,"featured_media":1317,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tek","slug":"tek","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ta blog je namenjen vsem teka\u010dem, ne glede na to ali te\u010dete zgolj za sprostitev ali trenirate za va\u0161 naslednji maraton.\r\nTukaj najdete \u0161tevilne koristne napotke za va\u0161 trening, novosti v ponudbi in ideje, kje bi odtekli va\u0161 naslednji maraton.","parent":0,"count":119,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"}],"tags":[23,54],"class_list":["post-1314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-nasveti-za-tek","tag-tek"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako si pomagati pred bole\u010dimi nogami po teku - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Kako si pomagati pred bole\u010dim nogam po teku. Tek je lahko vir navdihujo\u010dih ob\u010dutkov in trenutkov. V\u010dasih ima\u0161 pri teku ob\u010dutek, da leti\u0161. To je nekak\u0161na teka\u0161ka omama. Zve\u010der le\u017ee\u0161 v posteljo prijetno utrujen in z nasme\u0161kom na obrazu\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako si pomagati pred bole\u010dimi nogami po teku - Intersport Blog SLO\" \/>\n<meta property=\"og:description\" content=\"Kako si pomagati pred bole\u010dim nogam po teku. Tek je lahko vir navdihujo\u010dih ob\u010dutkov in trenutkov. V\u010dasih ima\u0161 pri teku ob\u010dutek, da leti\u0161. To je nekak\u0161na teka\u0161ka omama. Zve\u010der le\u017ee\u0161 v posteljo prijetno utrujen in z nasme\u0161kom na obrazu\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/\" \/>\n<meta property=\"og:site_name\" content=\"Intersport Blog SLO\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-26T09:12:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-23T13:21:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/running.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1923\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Barbara\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Barbara\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/\"},\"author\":{\"name\":\"Barbara\",\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"headline\":\"Kako si pomagati pred bole\u010dimi nogami po teku\",\"datePublished\":\"2018-06-26T09:12:20+00:00\",\"dateModified\":\"2022-02-23T13:21:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/\"},\"wordCount\":920,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/running.jpg\",\"keywords\":[\"nasveti za tek\",\"tek\"],\"articleSection\":[\"Tek\"],\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/\",\"url\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/\",\"name\":\"Kako si pomagati pred bole\u010dimi nogami po teku - Intersport Blog SLO\",\"isPartOf\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/2018\/06\/kako-si-pomagati-pred-bolecim-nogam-po-teku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/06\/running.jpg\",\"datePublished\":\"2018-06-26T09:12:20+00:00\",\"dateModified\":\"2022-02-23T13:21:13+00:00\",\"author\":{\"@id\":\"https:\/\/www.intersport.si\/blog\/#\/schema\/person\/1f1cfd1d1a90b7e7afdc6b683d880e3f\"},\"description\":\"Kako si pomagati pred bole\u010dim nogam po teku. 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