{"id":29513,"date":"2021-02-02T12:20:44","date_gmt":"2021-02-02T11:20:44","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=29513"},"modified":"2023-11-06T12:42:23","modified_gmt":"2023-11-06T11:42:23","slug":"trana-bort-smartan","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsartiklar\/traningstips-for-restitution\/trana-bort-smartan\/","title":{"rendered":"Tr\u00e4na bort sm\u00e4rtan"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces”][vc_column][vc_single_image image=”29515″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

Tr\u00e4na bort sm\u00e4rtan<\/h2>\n

[\/vc_column_text][vc_column_text]<\/p>\n

Forskning visar att mer \u00e4n 80 % av oss kommer att drabbas av muskel- och skelettsm\u00e4rta en eller flera g\u00e5nger i livet. Det g\u00f6r ont och det f\u00f6rs\u00e4mrar livskvaliteten. S\u00e5 se till att det inte drabbar dig!\u00a0Speciellt dom som gillar att springa \u00e4r i riskzonen f\u00f6r skador p\u00e5 v\u00e5ren. Efter en l\u00e5ng vinter med annan tr\u00e4ning och aktivitet, \u00e4r det l\u00e4tt att bli f\u00f6r ivrig n\u00e4r sn\u00f6n f\u00f6rsvinner och man hittar fram l\u00f6parskorna. M\u00e5nga ser fram emot att springa och b\u00f6rjar d\u00e4rf\u00f6r alltf\u00f6r h\u00e5rt och f\u00e5r skador i kn\u00e4n, fotleder och ben. D\u00e4rf\u00f6r \u00e4r det okej att ta det lugnt i b\u00f6rjan och gradvis \u00f6ka b\u00e5de l\u00e4ngd och hastighet f\u00f6r att undvika dessa skador. Det \u00e4r ocks\u00e5 oerh\u00f6rt viktigt med bra skor! F\u00f6r att undvika en hel del skador kan det vara okej att ta ett par tr\u00e4ningspass\u00a0p\u00e5 l\u00f6pbandet under vintern f\u00f6r att h\u00e5lla ig\u00e5ng.<\/p>\n

N\u00e5gra minuter varje dag r\u00e4cker f\u00f6r att bygga en stark st\u00f6d- och k\u00e4rnmuskulatur som t\u00e5l en sm\u00e4ll och ger dig en problemfri vardag. Ta fram n\u00e5gra gummiband och g\u00f6r enkla \u00f6vningar f\u00f6r ryggen och st\u00f6dmuskulaturen runt axlarna, h\u00f6ften, kn\u00e4na och anklarna. Du beh\u00f6ver inte ta i s\u00e5 mycket, det viktigaste \u00e4r att musklerna aktiveras.\u00a0Ett annat bra s\u00e4tt att f\u00f6rebygga skador och sm\u00e4rta \u00e4r att tr\u00e4na balansen. S\u00e4rskilt f\u00f6r l\u00f6pare och de som gillar bollsporter \u00e4r det viktigt att ha starka anklar och kn\u00e4n som reagerar snabbt n\u00e4r underlaget inte \u00e4r som man tror. G\u00f6r n\u00e5gra enkla \u00f6vningar p\u00e5 en balansbr\u00e4da eller en balanskudde, till exempel kn\u00e4b\u00f6j, s\u00e5 minskar du risken drastiskt.\u00a0Restitution \u00e4r ocks\u00e5 en viktig del av skadef\u00f6rebyggande tr\u00e4ning. En foamroller \u00e4r lysande att anv\u00e4nda p\u00e5 \u00f6mma muskler f\u00f6re och efter tr\u00e4ning. Abilica har flera olika versioner, med eller utan triggerpunkter.<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=”25762″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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