{"id":5250,"date":"2021-11-25T10:43:03","date_gmt":"2021-11-25T09:43:03","guid":{"rendered":"https:\/\/martinkonvicka.cz\/?p=5250"},"modified":"2021-11-25T11:05:08","modified_gmt":"2021-11-25T10:05:08","slug":"pomuze-silovy-trenink-pri-bolestech-zad","status":"publish","type":"post","link":"https:\/\/martinkonvicka.cz\/en\/pomuze-silovy-trenink-pri-bolestech-zad\/","title":{"rendered":"Pom\u016f\u017ee silov\u00fd tr\u00e9nink p\u0159i bolestech zad?"},"content":{"rendered":"
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Pom\u016f\u017ee silov\u00fd tr\u00e9nink p\u0159i bolestec<\/strong>h zad?<\/strong><\/h5>
Dnes si zodpov\u00edme n\u00e1sleduj\u00edc\u00ed ot\u00e1zky<\/strong><\/h5>
Je silov\u00fd t<\/strong>r\u00e9nink pr\u00e1voplatn\u00fdm stra\u0161\u00e1kem nebo bezkonkuren\u010dn\u00edm pomocn\u00edkem p\u0159i bolestech zad? <\/strong><\/h5>
Jak\u00e9 jsou jeho nev\u00fdhody a v\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i bolestech zad? <\/strong><\/h5>
Mohou m\u00edt lid\u00e9 s\u00a0bolest\u00ed doln\u00ed \u010d\u00e1sti zad (d\u00e1le jen \u201eBD\u010cZ\u201c) oslaben\u00e9 specifick\u00e9 svalov\u00e9 partie?<\/strong><\/h5>

Z\u00a0vlastn\u00ed zku\u0161enosti mohu \u0159\u00edci, \u017ee silov\u00fd tr\u00e9nink je \u010dasto lidmi s\u00a0BD\u010cZ ch\u00e1p\u00e1n jako stra\u0161\u00e1k, kter\u00fd jim m\u016f\u017ee p\u0159it\u00ed\u017eit. M\u016f\u017ee to b\u00fdt d\u00edky tomu, \u017ee \u017eijeme v\u00a0dob\u011b, kdy na ka\u017ed\u00fd probl\u00e9m existuje mnoho jednodu\u0161e dostupn\u00fdch metod, kter\u00e9 ho \u0159e\u0161\u00ed. Lid\u00e9 jsou v\u0161ak z mno\u017estv\u00ed n\u00e1zor\u016f a doporu\u010den\u00ed na internetov\u00fdch f\u00f3rech a diskuz\u00edch natolik zmaten\u00ed, \u017ee se rad\u011bji vyh\u00fdbaj\u00ed pohybov\u00fdm aktivit\u00e1m, kter\u00e9 jsou pro n\u011b nov\u00e9 a potencion\u00e1ln\u011b nebezpe\u010dn\u00e9.<\/p>

Jsou jejich obavy v\u011bdecky podlo\u017een\u00e9 a prax\u00ed potvrzen\u00e9? Na to se bl\u00ed\u017ee pod\u00edv\u00e1me v\u00a0tomto \u010dl\u00e1nku.<\/p>

Oslaben\u00e9 svalstvo u osob s\u00a0bolest\u00ed doln\u00ed \u010d\u00e1sti zad<\/strong><\/h4>

V\u00fdzkumy nazna\u010duj\u00ed, \u017ee osoby s\u00a0BD\u010cZ mohou m\u00edt sn\u00ed\u017eenou s\u00edlu a silo<\/p>

vou vytrvalost sval\u016f trupu (Gruther et al., 2009; Yahia et al., 2011). Jsou to p\u0159edev\u0161\u00edm extenzory (vzp\u0159imova\u010de), flexory (oh\u00fdba\u010de) a rot\u00e1tory trupu. Nav\u00edc je u nich zji\u0161t\u011bna i pomalej\u0161\u00ed svalov\u00e1 aktivace (Marshall & Murphy, 2010).<\/p>

K\u00a0podobn\u00fdm z\u00e1v\u011br\u016fm do\u0161li i ve v\u00fdzkumu (Rossi et al., 2016), kde byla u t\u011bchto osob zji\u0161t\u011bna pomalej\u0161\u00ed svalov\u00e1 aktivace p\u0159edev\u0161\u00edm u extenzor\u016f trupu (svaly na z\u00e1dech a na zadn\u00ed stran\u011b stehna). Rychlost svalov\u00e9 aktivace ur\u010duje, za jak dlouho je \u010dlov\u011bk schopen vygenerovat s\u00edlu. Je m\u011b\u0159ena dynamometrem (p\u0159\u00edstrojem na m\u011b\u0159en\u00ed velikosti s\u00edly) b\u011bhem izometrick\u00e9 (statick\u00e9) svalov\u00e9 aktivace. Je nezbytn\u00e1 pro rychlou reakci t\u011bla v p\u0159\u00edpad\u011b n\u00e1hl\u00e9 z\u00e1t\u011b\u017ee nebo n\u00e1hl\u00e9 zm\u011bny polohy t\u011blesn\u00fdch segment\u016f (Rossi et al., 2016).<\/p>

Svaly na doln\u00edch kon\u010detin\u00e1ch mohou tak\u00e9 hr\u00e1t roli ve v\u00fdskytu BD\u010cZ. V\u00fdzkum Yahii et al. zjistil sn\u00ed\u017eenou funkci natahova\u010d\u016f a oh\u00fdba\u010d\u016f kolene u cvi\u010denc\u016f s BD\u010cZ. K\u00a0podobn\u00fdm z\u00e1v\u011br\u016fm do\u0161li Lee et al. Ti zjistili, \u017ee s\u00edla kvadriceps\u016f a hammstring\u016f je u t\u011bchto osob ni\u017e\u0161\u00ed.<\/p>

Z\u00a0v\u00fd\u0161e uveden\u00e9ho je patrn\u00e9, \u017ee osoby s\u00a0BD\u010cZ maj\u00ed oslaben\u00e9 svalov\u00e9 partie p\u0159edev\u0161\u00edm v\u00a0oblasti trupu a doln\u00edch kon\u010detin. Na zv\u00fd\u0161en\u00ed jejich s\u00edly je nejlep\u0161\u00edm l\u00e9kem vhodn\u00fd silov\u00fd tr\u00e9nink.<\/p>

\"\"<\/h4>

Silov\u00fd tr\u00e9nink<\/strong><\/h4>

Je tr\u00e9nink ur\u010den\u00fd pro rozvoj maxim\u00e1ln\u00ed s\u00edly. Zpravidla se cvi\u010d\u00ed s men\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed (1-8x) a del\u0161\u00edm intervalem odpo\u010dinku (1 \u2013 5 min). Po\u010det s\u00e9ri\u00ed je od 3 do 6. U ni\u017e\u0161\u00edho po\u010dtu opakov\u00e1n\u00ed (1-6 x) nechod\u00edme do svalov\u00e9ho vy\u010derp\u00e1n\u00ed a interval odpo\u010dinku je vy\u0161\u0161\u00ed (3-5 min). P\u0159i vy\u0161\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed m\u016f\u017eeme j\u00edt i na hranici svalov\u00e9ho vy\u010derp\u00e1n\u00ed a interval odpo\u010dinku se zkracuje (1-3 min). Nejpou\u017e\u00edvan\u011bj\u0161\u00edmi cviky jsou bench press, mrtv\u00fd tah, d\u0159ep s osou na z\u00e1dech, shyby, kliky na bradlech \u010di tlaky \u010dinky nad hlavu.<\/p>

Nastaven\u00ed tr\u00e9ninku <\/strong><\/h4>

Spr\u00e1vn\u00e9 nastaven\u00ed tr\u00e9ninku je nezbytn\u00e9 pro zm\u00edrn\u011bn\u00ed bolestivosti zad. Na za\u010d\u00e1tku je d\u016fle\u017eit\u00e9 zhodnocen\u00ed probl\u00e9mu a zji\u0161t\u011bn\u00ed, jak\u00e9 pohyby jsou problematick\u00e9, jak\u00e9 svaly se p\u0159i nich zapojuj\u00ed. D\u00e1le je nutn\u00e9 zhodnotit pohybov\u00e9 rozsahy a identifikovat ztuhl\u00e9, zkr\u00e1cen\u00e9 a oslaben\u00e9 svaly.<\/p>

Na z\u00e1klad\u011b tohoto v\u00fdstupu se stanov\u00ed vhodn\u00fd tr\u00e9nink, kter\u00fd bude p\u0159edev\u0161\u00edm zam\u011b\u0159en na rozvoj silov\u00fdch schopnost\u00ed. N\u011bkdy je nutn\u00e9 zam\u011b\u0159it se v\u00edce na rozvoj s\u00edly h\u00fd\u017e\u010fov\u00fdch sval\u016f nebo extenzor\u016f p\u00e1te\u0159e nebo b\u0159icha. Z\u00e1le\u017e\u00ed na dan\u00e9m jedinci, proto\u017ee ka\u017ed\u00fd je specifick\u00fd a pot\u0159ebuje tro\u0161ku jin\u00fd p\u0159\u00edstup.\u00a0 Zde bych se vyvaroval tren\u00e9r\u016f, kte\u0159\u00ed maj\u00ed \u0161est klient\u016f po sob\u011b a d\u00e1vkuj\u00ed jim stejn\u00fd tr\u00e9nink bez p\u0159ihl\u00e9dnut\u00ed k\u00a0individualit\u011b dan\u00e9ho jedince. Ta zde hraje kl\u00ed\u010dovou roli.<\/p>

\u00a0<\/strong><\/p>

Technika proveden\u00ed silov\u00fdch cvi\u010den\u00ed<\/strong><\/h4>

P\u0159i posilov\u00e1n\u00ed oslaben\u00fdch svalov\u00fdch parti\u00ed je krom\u011b spr\u00e1vn\u00e9ho d\u00e1vkov\u00e1n\u00ed cviku d\u016fle\u017eit\u00e1 technika proveden\u00ed, kter\u00e1 rozhoduje o pozitivn\u00edm vlivu na bolest zad. Mnohokr\u00e1t jsem byl sv\u011bdkem, kdy tr\u00e9novan\u00ed fotbalist\u00e9, florbalist\u00e9 \u010di b\u011b\u017eci nebyli schopni prov\u00e9st spr\u00e1vn\u011b d\u0159ep nebo zdrav\u011b zvednout b\u0159emeno z\u00a0podlahy. Pr\u00e1v\u011b spr\u00e1vn\u011b proveden\u00fd pozved t\u011b\u017ek\u00e9ho b\u0159emene m\u016f\u017ee b\u00fdt pro z\u00e1da l\u00e9\u010div\u00fd. Posilujete p\u0159i n\u011bm cel\u00fd zadn\u00ed svalov\u00fd \u0159et\u011bzec od l\u00fdtek p\u0159es hammstringy, h\u00fd\u017ed\u011b po vzp\u0159imova\u010de trupu a horn\u00ed kon\u010detiny. Jeho \u0161patn\u00e9 proveden\u00ed m\u016f\u017ee negativn\u011b ovlivnit bolestivost zad, \u00a0v\u00fdkon i v\u00fdskyt zran\u011bn\u00ed.<\/p>

Pro\u010d silov\u00fd tr\u00e9nink pom\u00e1h\u00e1<\/strong><\/h4>

Sn\u00e1\u0161el (2017) uv\u00e1d\u00ed pozitiva silov\u00e9ho tr\u00e9ninku p\u0159i l\u00e9\u010db\u011b bolesti. Jedn\u00e1 se p\u0159edev\u0161\u00edm o zlep\u0161en\u00ed rekrutace a synchronizace motorick\u00fdch jednotek a zv\u00fd\u0161en\u00ed odporu v\u00a0ur\u010dit\u00e9m pohybov\u00e9m vzoru, co\u017e p\u0159isp\u00edv\u00e1 ke svalov\u00e9 koordinaci. Optim\u00e1ln\u011b siln\u00fd sval se m\u00e9n\u011b stahuje, zkracuje a m\u00e1 lep\u0161\u00ed neuromuskul\u00e1rn\u00ed aktivitu, D\u00edky tomu stabilizuje pohyb v\u00a0dan\u00e9m kloubu.<\/p>

Jednodu\u0161e \u0159e\u010deno optim\u00e1ln\u00edm pos\u00edlen\u00edm svalstva kolem kloubu dojde k\u00a0jeho lep\u0161\u00ed stabilizaci a k\u00a0v\u011bt\u0161\u00edmu a zdrav\u011bj\u0161\u00edmu rozsahu pohybu. Pohyb se stane p\u0159irozen\u011bj\u0161\u00edm s\u00a0men\u0161\u00edm rizikem zran\u011bn\u00ed a bolesti.<\/p>

Nev\u00fdhody silov\u00e9ho tr\u00e9ninku<\/strong><\/h4>

Nev\u00fdhodou, kter\u00e9 se lid\u00e9 nejv\u00edce boj\u00ed, je vznik zran\u011bn\u00ed a v\u011bt\u0161\u00ed bolestivosti. Ze sv\u00e9 zku\u0161enosti mohu \u0159\u00edci, \u017ee v\u011bt\u0161ina zran\u011bn\u00ed plyne z\u00a0nespr\u00e1vn\u00e9ho proveden\u00ed cviku a z\u00a0nadm\u011brn\u00e9ho d\u00e1vkov\u00e1n\u00ed tr\u00e9ninku. Nap\u0159\u00edklad pokud klientovi nalo\u017e\u00edme t\u011b\u017ekou v\u00e1hu, kterou nezvl\u00e1dne s\u00a0adekv\u00e1tn\u00ed technikou nebo bude prov\u00e1d\u011bt slo\u017eit\u011bj\u0161\u00ed variantu cviku, kterou nem\u00e1 natr\u00e9novanou a jeho t\u011blo na ni nen\u00ed dostate\u010dn\u011b p\u0159ipraveno. Ve v\u00fdzkumu Surraky et al. (2003) je zji\u0161t\u011bna v\u011bt\u0161\u00ed rizikovost zran\u011bn\u00ed kolene u mu\u017e\u016f prov\u00e1d\u011bj\u00edc\u00ed silov\u00fd tr\u00e9nink. Tito mu\u017ei v\u0161ak m\u011bli nadv\u00e1hu nebo obezitu a sou\u010d\u00e1st\u00ed silov\u00e9ho tr\u00e9ninku byly explozivn\u00ed cviky (d\u0159epy s\u00a0v\u00fdskokem apod.).<\/p>

A co protahov\u00e1n\u00ed a dechov\u00e1 cvi\u010den\u00ed?<\/strong><\/h4>

\u010casto doporu\u010dovan\u00e9 metody protahov\u00e1n\u00ed v\u00a0kombinaci s\u00a0dechov\u00fdm cvi\u010den\u00edm se mi p\u0159\u00edli\u0161 neosv\u011bd\u010dily. I d\u00edky tomu, \u017ee zkr\u00e1cen\u00fd a ztuhl\u00fd sval je mnohdy z\u00e1rove\u0148 oslaben\u00fd. Dal\u0161\u00ed protahov\u00e1n\u00ed m\u016f\u017ee sp\u00ed\u0161e u\u0161kodit. V\u00edce pom\u016f\u017ee pos\u00edlen\u00ed dan\u00e9ho svalu nebo svalov\u00e9 partie, kter\u00e1 se zkr\u00e1cen\u00fdm svalem spolupracuje (Sn\u00e1\u0161el, 2017). Je to z\u00a0d\u016fvodu, \u017ee t\u011blo m\u016f\u017ee oslabenou partii chr\u00e1nit zv\u00fd\u0161en\u00fdm svalov\u00fdm nap\u011bt\u00edm u spolupracuj\u00edc\u00edho svalu. U tohoto svalu je potom patrn\u00fd v\u011bt\u0161\u00ed svalov\u00fd tonus a v\u00edce tuhne pota\u017emo se zkracuje.<\/p>

Podstatou vhodn\u011b d\u00e1vkovan\u00e9ho silov\u00e9ho tr\u00e9ninku je p\u0159ekon\u00e1v\u00e1n\u00ed nebo odol\u00e1v\u00e1n\u00ed odporu v\u00a0cel\u00e9m rozsahu pohybu. U\u017e tohle samotn\u00e9 vede ke zv\u00fd\u0161en\u00ed pohyblivosti a flexibility.\u00a0<\/p>

Z\u00e1v\u011br<\/strong><\/h4>

Za\u0159a\u010fte spr\u00e1vn\u011b proveden\u00fd a c\u00edlen\u00fd silov\u00fd tr\u00e9nink do sv\u00e9ho pohybov\u00e9ho re\u017eimu. Pro za\u010d\u00e1tek si najd\u011bte vhodn\u00e9ho odborn\u00edka, kter\u00fd zjist\u00ed, co V\u00e1s omezuje, nastav\u00ed a pat\u0159i\u010dn\u011b vysv\u011btl\u00ed tr\u00e9ninkov\u00fd pl\u00e1n. M\u016f\u017ee to b\u00fdt rozhoduj\u00edc\u00ed krok pro vypo\u0159\u00e1d\u00e1n\u00ed se s\u00a0bolest\u00ed doln\u00ed \u010d\u00e1st\u00ed zad.<\/p>

Zdroje<\/strong><\/h4>

Yahia, A., Jribi, S., Ghroubi, S., Elleuch, M., Baklouti, S., & Habib Elleuch, M. (2011).Evaluation of the posture and muscular strength of the trunk and inferior members of patients with chronic lumbar pain. Joint Bone Spine, 78(3).<\/p>

Gruther, W., Wick, F., Paul, B., Leitner, C., Posch, M., Matzner, M., et al. (2009). Diagnostic accuracy and reliability of muscle strength and endurance measurements in patients with chronic low back pain. Journal of Rehabilitation Medicine, 41(8).<\/p>

Marshall, P., & Murphy, B. (2003). The validity and reliability of surface EMG to assess the neuromuscular response of the abdominal muscles to rapid limb movement. Journal of Electromyography and Kinesiology, 13(5).<\/p>

Rossi DM, Morcelli MH, Cardozo AC, Denadai BS, Gon\u00e7alves M, Navega MT. Rate of force development and muscle activation of trunk muscles in\u00a0women with and without low back pain: A case-control study. Phys Ther Sport. 2017 Jul;26:41-48.<\/p>

Martin Sn\u00e1\u0161el. (2017).S\u00edla jako cenn\u00fd l\u00e9k pro prevenci\/rehabilitaci bolesti zad. Z\u00edsk\u00e1no 24.11.2021, z http:\/\/coretraining.cz\/2017\/08\/sila-jako-cenny-lek-pro-prevenci-rehabilitaci-bolesti-zad\/<\/a><\/p>

Surakka, J., Aunola, S., Nordblad, T., Karppi, S. L., & Alanen, E. (2003). Feasibility of power-type strength training for middle aged men and women: self perception, musculoskeletal symptoms, and injury rates. British journal of sports medicine<\/em>, 37<\/em>(2), 131\u2013136.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Pom\u016f\u017ee silov\u00fd tr\u00e9nink p\u0159i bolestech zad? Dnes si zodpov\u00edme n\u00e1sleduj\u00edc\u00ed ot\u00e1zky Je silov\u00fd tr\u00e9nink pr\u00e1voplatn\u00fdm stra\u0161\u00e1kem nebo bezkonkuren\u010dn\u00edm pomocn\u00edkem p\u0159i bolestech zad? Jak\u00e9 jsou jeho nev\u00fdhody a v\u00fdhody silov\u00e9ho tr\u00e9ninku p\u0159i bolestech zad? Mohou m\u00edt lid\u00e9 s bolest\u00ed doln\u00ed \u010d\u00e1sti zad (d\u00e1le jen \u201eBD\u010cZ\u201c) oslaben\u00e9 specifick\u00e9 svalov\u00e9 partie? Z vlastn\u00ed zku\u0161enosti mohu \u0159\u00edci, \u017ee silov\u00fd tr\u00e9nink je […]<\/p>","protected":false},"author":6,"featured_media":417,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"disabled","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nPom\u016f\u017ee silov\u00fd tr\u00e9nink p\u0159i bolestech zad? - Martin Konvi\u010dka<\/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:\/\/martinkonvicka.cz\/en\/pomuze-silovy-trenink-pri-bolestech-zad\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pom\u016f\u017ee silov\u00fd tr\u00e9nink p\u0159i bolestech zad? - Martin Konvi\u010dka\" \/>\n<meta property=\"og:description\" content=\"Pom\u016f\u017ee silov\u00fd tr\u00e9nink p\u0159i bolestech zad? 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