{"id":662,"date":"2022-09-02T13:19:50","date_gmt":"2022-09-02T13:19:50","guid":{"rendered":"https:\/\/sportano.cz\/blog\/jak-se-zbavit-bolestivosti-za-jeden-den-zpusoby-jak-se-zbavit-bolestivosti-ktere-funguji-nejrychleji-a-jsou-nejucinnejsi\/"},"modified":"2025-07-23T09:56:44","modified_gmt":"2025-07-23T09:56:44","slug":"jak-se-zbavit-bolestivosti-za-jeden-den-zpusoby-jak-se-zbavit-bolestivosti-ktere-funguji-nejrychleji-a-jsou-nejucinnejsi","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/jak-se-zbavit-bolestivosti-za-jeden-den-zpusoby-jak-se-zbavit-bolestivosti-ktere-funguji-nejrychleji-a-jsou-nejucinnejsi\/","title":{"rendered":"Jak se zbavit bolestivosti za jeden den – zp\u016fsoby, jak se zbavit bolestivosti, kter\u00e9 funguj\u00ed nejrychleji a jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed"},"content":{"rendered":"

Obvykle se objevuj\u00ed po velmi intenzivn\u00edm cvi\u010den\u00ed nebo p\u0159i prvn\u00edm tr\u00e9ninku po dlouh\u00e9 pauze. Bolesti sval\u016f, tj. specifick\u00e9 bolesti, se objevuj\u00ed n\u011bkolik hodin po cvi\u010den\u00ed a mohou trvat i n\u011bkolik dn\u00ed. Navrhujeme, jak se rychle a \u00fa\u010dinn\u011b zbavit bolestivosti.<\/strong><\/p>\n

Svalov\u00e9 k\u0159e\u010de – co to jsou a jsou d\u016fvodem k obav\u00e1m?<\/h2>\n

Torze je syndrom opo\u017ed\u011bn\u00e9ho n\u00e1stupu svalov\u00e9 bolesti (zkr\u00e1cen\u011b DOMS), p\u0159i kter\u00e9m doch\u00e1z\u00ed k mikropo\u0161kozen\u00ed svalov\u00fdch vl\u00e1ken. Vysok\u00e9 nap\u011bt\u00ed, kter\u00e9 vznik\u00e1 ve svalech vystaven\u00fdch nam\u00e1hav\u00e9mu cvi\u010den\u00ed, m\u016f\u017ee v\u00e9st k naru\u0161en\u00ed spojen\u00ed mezi aktinem a myozinem (b\u00edlkoviny zodpov\u011bdn\u00e9 mimo jin\u00e9 za svalovou kontrakci). Obvykle se objevuj\u00ed 24-72 hodin po n\u00e1ro\u010dn\u00e9m cvi\u010den\u00ed a mohou trvat n\u011bkolik dn\u00ed. DOMS nej\u010dast\u011bji postihuje nohy, h\u00fd\u017ed\u011b, b\u0159icho a pa\u017ee.<\/p>\n

Dlouhou dobu se m\u011blo za to, \u017ee bolestivost je zp\u016fsobena hromad\u011bn\u00edm kyseliny ml\u00e9\u010dn\u00e9 ve svalech, odtud poch\u00e1z\u00ed n\u00e1zev tohoto onemocn\u011bn\u00ed. Dnes v\u00edme, \u017ee tento p\u0159edpoklad je nespr\u00e1vn\u00fd. Kyselina ml\u00e9\u010dn\u00e1, kter\u00e1 vznik\u00e1 p\u0159i intenzivn\u00edm cvi\u010den\u00ed (v anaerobn\u00edm p\u00e1smu), p\u0159etrv\u00e1v\u00e1 ve svalech 1-2 hodiny, pot\u00e9 se v j\u00e1trech rozkl\u00e1d\u00e1 na lakt\u00e1t a vod\u00edk a n\u00e1sledn\u011b se p\u0159em\u011b\u0148uje na gluk\u00f3zu.<\/p>\n

\"\u017dena<\/p>\n

P\u0159\u00ed\u010dinou bolestivosti je zv\u00fd\u0161en\u00e1 fyzick\u00e1 n\u00e1maha neodpov\u00eddaj\u00edc\u00ed \u00farovni tr\u00e9ninku, nespr\u00e1vn\u011b zvolen\u00e9 cviky nebo z\u00e1t\u011b\u017e a tak\u00e9 \u0161patn\u00e9 nebo nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed. DOMS se nej\u010dast\u011bji objevuje u lid\u00ed, kte\u0159\u00ed za\u010d\u00ednaj\u00ed sportovat, vracej\u00ed se ke cvi\u010den\u00ed po del\u0161\u00ed pauze, absolvovali novou lekci fitness\/posilov\u00e1n\u00ed s v\u00e1hou nebo kardio lekci a aktivovali svaly, kter\u00e9 dosud nebyly dostate\u010dn\u011b zapojeny nebo se p\u0159ed fyzickou aktivitou nedostate\u010dn\u011b zah\u0159\u00e1li.<\/p>\n

Gety nejsou d\u016fvodem k obav\u00e1m, pr\u00e1v\u011b naopak. Stimuluj\u00ed svaly a zvy\u0161uj\u00ed jejich s\u00edlu a objem. Probl\u00e9m nast\u00e1v\u00e1, kdy\u017e je bolest velmi intenzivn\u00ed, p\u0159etrv\u00e1v\u00e1 d\u00e9le ne\u017e t\u00fdden a velmi zt\u011b\u017euje ka\u017edodenn\u00ed \u017eivot. V takov\u00fdch p\u0159\u00edpadech je vhodn\u00e9 vyhledat l\u00e9ka\u0159e nebo fyzioterapeuta, aby zjistil, zda nedo\u0161lo k v\u00e1\u017en\u011bj\u0161\u00edmu zran\u011bn\u00ed nebo \u00farazu (nap\u0159. nata\u017een\u00ed svalu).<\/p>\n

\"Dva<\/p>\n

Co je nejlep\u0161\u00ed pro kv\u00e1sek? Zp\u016fsoby, jak se dostat k bolav\u00fdm sval\u016fm v kostce<\/h2>\n

Hlavn\u00edm zp\u016fsobem, jak se vyhnout bolestivosti, je prov\u00e9st p\u0159ed cvi\u010den\u00edm rozcvi\u010dku. T\u00edmto zp\u016fsobem dod\u00e1te tk\u00e1n\u00edm v\u00edce kysl\u00edku a \u017eivin, va\u0161e svaly, vazy a \u0161lachy budou pru\u017en\u011bj\u0161\u00ed, del\u0161\u00ed a zlep\u0161\u00ed se jejich rozsah pohybu, co\u017e sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed nebo jen nep\u0159\u00edjemn\u00e9 bolesti. Rozcvi\u010den\u00ed by m\u011blo trvat 10-15 minut a m\u011blo by se zam\u011b\u0159it na p\u0159\u00edpravu cel\u00e9ho t\u011bla na cvi\u010den\u00ed. Dal\u0161\u00edm d\u016fle\u017eit\u00fdm faktorem p\u0159i prevenci nebo sni\u017eov\u00e1n\u00ed pravd\u011bpodobnosti vzniku DOMS je protahov\u00e1n\u00ed po tr\u00e9ninku. D\u00edky protahovac\u00edm cvik\u016fm se svaly sta\u017een\u00e9 b\u011bhem cvi\u010den\u00ed vr\u00e1t\u00ed do spr\u00e1vn\u00e9ho tvaru. Dal\u0161\u00ed informace o protahov\u00e1n\u00ed po tr\u00e9ninku<\/u><\/a>.<\/p>\n

Riziko vzniku kyselice m\u016f\u017eete sn\u00ed\u017eit t\u00edm, \u017ee tr\u00e9ninkovou z\u00e1t\u011b\u017e p\u0159izp\u016fsob\u00edte sv\u00fdm aktu\u00e1ln\u00edm mo\u017enostem a budete cvi\u010dit pravideln\u011b. Pokud se teprve za\u010d\u00edn\u00e1te h\u00fdbat nebo se vrac\u00edte po del\u0161\u00ed pauze, zvy\u0161ujte intenzitu cvi\u010den\u00ed t\u00edm, \u017ee za\u010dnete s lehk\u00fdmi a jednoduch\u00fdmi cviky a malou z\u00e1t\u011b\u017e\u00ed. Sna\u017ete se tak\u00e9 st\u0159\u00eddat formy cvi\u010den\u00ed – st\u0159\u00eddejte silov\u00fd tr\u00e9nink s kardio cvi\u010den\u00edm (kolo, b\u011b\u017eeck\u00fd p\u00e1s, plav\u00e1n\u00ed atd.), protahovac\u00edmi a mobiliza\u010dn\u00edmi cviky.<\/p>\n

Dbejte tak\u00e9 na to, abyste si po tr\u00e9ninku dop\u0159\u00e1li spr\u00e1vn\u00e9 j\u00eddlo bohat\u00e9 na b\u00edlkoviny a sacharidy, kter\u00e9 jsou nezbytn\u00e9 pro regeneraci a r\u016fst sval\u016f.<\/p>\n

\"Osoba<\/p>\n

Jak se zbavit bolestivosti b\u011bhem jednoho dne? Je to mo\u017en\u00e9? Nej\u00fa\u010dinn\u011bj\u0161\u00ed zp\u016fsoby<\/h2>\n

\u010cas, kter\u00fd v\u00e1m kv\u00e1sek zabere, je individu\u00e1ln\u00ed z\u00e1le\u017eitost\u00ed, ale vyzkou\u0161en\u00edm n\u00e1sleduj\u00edc\u00edch zp\u016fsob\u016f m\u016f\u017eete proces urychlit. \u010casto doporu\u010dovan\u00fdm \u0159e\u0161en\u00edm je hork\u00e1 koupel (s mo\u0159skou sol\u00ed nebo esenci\u00e1ln\u00edmi oleji) nebo n\u00e1v\u0161t\u011bva sauny. P\u0159i DOMS m\u016f\u017eete tak\u00e9 pou\u017e\u00edt sprchu, p\u0159i kter\u00e9 st\u0159\u00eddav\u011b uvol\u0148ujete a zklid\u0148ujete svaly proudem tepl\u00e9 vody a stahujete c\u00e9vy studenou vodou, kter\u00e1 stimuluje a vy\u017eivuje tk\u00e1n\u011b. St\u0159\u00eddav\u00e9 sprchov\u00e1n\u00ed nejen\u017ee zlep\u0161\u00ed v\u00e1\u0161 bun\u011b\u010dn\u00fd metabolismus, ale bude m\u00edt tak\u00e9 pozitivn\u00ed vliv na detoxikaci (zbav\u00edte se mimo jin\u00e9 rychleji toxin\u016f a vody vznikl\u00e9 b\u011bhem cvi\u010den\u00ed) a pos\u00edl\u00ed v\u00e1\u0161 imunitn\u00ed syst\u00e9m. Pokud jde o saunu a st\u0159\u00eddav\u00e9 sprchov\u00e1n\u00ed, nezapome\u0148te na spr\u00e1vn\u00e9 po\u0159ad\u00ed – za\u010dn\u011bte zah\u0159\u00edv\u00e1n\u00edm sval\u016f, pot\u00e9 ochlazen\u00edm a nakonec relaxac\u00ed. N\u00e1hl\u00e1 zm\u011bna teploty m\u016f\u017ee b\u00fdt pro t\u011blo p\u0159\u00edli\u0161 velk\u00fdm \u0161okem a m\u016f\u017ee b\u00fdt nebezpe\u010dn\u00e1 pro va\u0161e zdrav\u00ed. Do sauny tak\u00e9 nevstupujte bezprost\u0159edn\u011b po tr\u00e9ninku, abyste se vyhnuli dal\u0161\u00edmu oslaben\u00ed organismu a dehydrataci.<\/p>\n

\"\u017dena<\/p>\n

Mas\u00e1\u017e (u odborn\u00edka nebo samostatn\u011b s h\u0159ejiv\u00fdmi mastmi) nebo v\u00e1len\u00ed pomoc\u00ed speci\u00e1ln\u00edch v\u00e1le\u010dk\u016f nebo m\u00ed\u010dk\u016f m\u016f\u017ee pomoci zm\u00edrnit DOMS. P\u0159\u00edzniv\u00fd \u00fa\u010dinek mohou m\u00edt studen\u00e9 obklady z ledu nebo mra\u017een\u00fdch potravin (zabalte je do ru\u010dn\u00edku a p\u0159ikl\u00e1dejte pouze na k\u016f\u017ei, aby nedo\u0161lo k podr\u00e1\u017ed\u011bn\u00ed) nebo speci\u00e1ln\u00ed chladiv\u00e9 gelov\u00e9 obklady.<\/p>\n

\u00da\u010dinn\u00fdm zp\u016fsobem l\u00e9\u010dby kysel\u00fdch sval\u016f je pit\u00ed vi\u0161\u0148ov\u00e9 \u0161\u0165\u00e1vy p\u0159ed a po cvi\u010den\u00ed. T\u0159e\u0161n\u011b obsahuj\u00ed v\u00fdznamn\u00e9 mno\u017estv\u00ed flavonoid\u016f a antokyan\u016f, kter\u00e9 maj\u00ed protiz\u00e1n\u011btliv\u00e9 a antioxida\u010dn\u00ed \u00fa\u010dinky. Tak\u00e9 dom\u00e1c\u00ed izotonik p\u0159ipraven\u00fd z vody, \u010derstv\u00e9 citronov\u00e9\/pomeran\u010dov\u00e9\/limetkov\u00e9\/grapefruitov\u00e9 \u0161\u0165\u00e1vy, medu a \u0161petky soli napom\u016f\u017ee regeneraci d\u00edky obsahu vitaminu C a tlaku. N\u00e1poj pop\u00edjejte p\u0159ed a po tr\u00e9ninku. Dal\u0161\u00edm n\u00e1pojem, kter\u00fd prosp\u00edv\u00e1 bolav\u00fdm sval\u016fm, je raj\u010datov\u00e1 \u0161\u0165\u00e1va, kter\u00e1 vypit\u00e1 po cvi\u010den\u00ed pom\u00e1h\u00e1 doplnit elektrolyty.<\/p>\n

Jak dlouho m\u016f\u017ee bolest sval\u016f trvat?<\/h2>\n

Bolestivost m\u016f\u017ee trvat 2 a\u017e 7 dn\u00ed, ale doba, za kterou se zbav\u00edte konkr\u00e9tn\u00ed svalov\u00e9 bolesti, je velmi individu\u00e1ln\u00ed. Je ovlivn\u011bna nap\u0159\u00edklad v\u011bkem, kondic\u00ed, tr\u00e9ninkov\u00fdmi intervaly a tak\u00e9 t\u00edm, jak p\u0159istupujete k probl\u00e9mu syndromu opo\u017ed\u011bn\u00e9 svalov\u00e9 bolesti.<\/p>\n

L\u00e9ky na ischias – kdy se vyplat\u00ed po nich s\u00e1hnout?<\/h2>\n

S\u00e1hnout po l\u00e9c\u00edch proti bolesti p\u0159i ischiasu nen\u00ed spr\u00e1vn\u00e9 \u0159e\u0161en\u00ed. Tyto prost\u0159edky pouze do\u010dasn\u011b zm\u00edrn\u00ed bolest a nezbav\u00ed ji \u00fapln\u011b. Krom\u011b toho mohou vyvolat klamn\u00fd dojem, \u017ee DOMS zmizel, tak\u017ee m\u016f\u017eete prov\u00e9st p\u0159\u00edli\u0161 nam\u00e1hav\u00fd tr\u00e9nink, kter\u00fd povede ke zran\u011bn\u00ed nebo \u00farazu. Lep\u0161\u00ed mo\u017enost\u00ed je doplnit stravu o dopl\u0148ky stravy, jako jsou proteinov\u00e9 dopl\u0148ky nebo BCAA (tj. aminokyseliny s rozv\u011btven\u00fdm \u0159et\u011bzcem: leucin, valin a izoleucin, kter\u00e9 vy\u017eivuj\u00ed svaly a odstra\u0148uj\u00ed n\u00e1sledky intenzivn\u00edho cvi\u010den\u00ed, tj. \u00fanavu a bolestivost).<\/p>\n

Bolav\u00e1 stehna a tr\u00e9nink – m\u016f\u017eete cvi\u010dit s bolav\u00fdmi stehny?<\/h2>\n

Je mo\u017en\u00e9 cvi\u010dit s bolest\u00ed? Odpov\u011b\u010f zn\u00ed ano, ale m\u011bjte na pam\u011bti n\u011bkolik pravidel, kter\u00e1 pomohou zm\u00edrnit bolestivost sval\u016f a nezp\u016fsob\u00ed jej\u00ed nahromad\u011bn\u00ed a del\u0161\u00ed odstran\u011bn\u00ed. Vyhn\u011bte se silov\u00e9mu tr\u00e9ninku a vysoce intenzivn\u00edm cvi\u010den\u00edm. M\u00edsto velk\u00e9 n\u00e1mahy zvolte protahovac\u00ed cvi\u010den\u00ed, lehk\u00fd b\u011bh na b\u011b\u017eeck\u00e9m p\u00e1su, rekrea\u010dn\u00ed j\u00edzdu na kole nebo zajd\u011bte do baz\u00e9nu.<\/p>\n

\"P\u00e1r<\/p>\n

Jak vid\u00edte, bolestivost lze \u0159e\u0161it mnoha zp\u016fsoby, tak\u017ee stoj\u00ed za to je v\u0161echny vyzkou\u0161et a vybrat ty, kter\u00e9 budou ve va\u0161em p\u0159\u00edpad\u011b optim\u00e1ln\u00edm \u0159e\u0161en\u00edm. Nezapome\u0148te p\u0159izp\u016fsobit intenzitu cvi\u010den\u00ed sv\u00fdm dispozic\u00edm, dbejte na \u0159\u00e1dn\u00e9 zah\u0159\u00e1t\u00ed p\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed tr\u00e9ninku a prota\u017een\u00ed po skon\u010den\u00ed aktivity, stejn\u011b jako na vyv\u00e1\u017eenou stravu a spr\u00e1vnou hydrataci nejen b\u011bhem tr\u00e9ninku, ale i v pr\u016fb\u011bhu cel\u00e9ho dne.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Obvykle se objevuj\u00ed po velmi intenzivn\u00edm cvi\u010den\u00ed nebo p\u0159i prvn\u00edm tr\u00e9ninku po dlouh\u00e9 pauze. Bolesti sval\u016f, tj. specifick\u00e9 bolesti, se objevuj\u00ed n\u011bkolik hodin po cvi\u010den\u00ed a mohou trvat i n\u011bkolik dn\u00ed. Navrhujeme, jak se rychle a \u00fa\u010dinn\u011b zbavit bolestivosti. Svalov\u00e9 k\u0159e\u010de – co to jsou a jsou d\u016fvodem k obav\u00e1m? Torze je syndrom opo\u017ed\u011bn\u00e9ho n\u00e1stupu […]<\/p>\n","protected":false},"author":7,"featured_media":669,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"\nJak se zbavit bolestivosti za jeden den - zp\u016fsoby, jak se zbavit bolestivosti, kter\u00e9 funguj\u00ed nejrychleji a jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed - Blog Sportano.cz<\/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:\/\/sportano.cz\/blog\/jak-se-zbavit-bolestivosti-za-jeden-den-zpusoby-jak-se-zbavit-bolestivosti-ktere-funguji-nejrychleji-a-jsou-nejucinnejsi\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak se zbavit bolestivosti za jeden den - zp\u016fsoby, jak se zbavit bolestivosti, kter\u00e9 funguj\u00ed nejrychleji a jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Obvykle se objevuj\u00ed po velmi intenzivn\u00edm cvi\u010den\u00ed nebo p\u0159i prvn\u00edm tr\u00e9ninku po dlouh\u00e9 pauze. 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