{"id":72277,"date":"2020-10-09T11:09:00","date_gmt":"2020-10-09T09:09:00","guid":{"rendered":"https:\/\/blog.booksy.com\/?p=72277"},"modified":"2024-12-30T16:26:18","modified_gmt":"2024-12-30T15:26:18","slug":"kontuzje-jak-z-nimi-postepowac","status":"publish","type":"post","link":"https:\/\/blog.booksy.com\/pl\/fizjoterapia\/kontuzje-jak-z-nimi-postepowac\/","title":{"rendered":"Kontuzje \u2013 jak z nimi post\u0119powa\u0107?"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\"><strong>Niezale\u017cnie od tego, czy uprawiasz sport zawodowo czy amatorsko, kontuzje i urazy s\u0105 zwykle\u00a0nieodzownym elementem w \u017cyciu ka\u017cdego mi\u0142o\u015bnika aktywno\u015bci fizycznej. Niestety \u2013 nie da si\u0119 ich ca\u0142kowicie wyeliminowa\u0107, ale mo\u017cemy podj\u0105\u0107 dzia\u0142ania, kt\u00f3re pozwol\u0105 nam zmniejszy\u0107 negatywne skutki kontuzji oraz zapobiec ich cz\u0119stym powrotom. Poznaj skuteczne sposoby na radzenie sobie z kontuzjami!<\/strong><\/p>\r\n\r\n\r\n\r\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/blog.booksy.com\/pl\/fizjoterapia\/kontuzje-jak-z-nimi-postepowac\/#kontuzje-%e2%80%93-glowne-przyczyny\" >Kontuzje \u2013 g\u0142\u00f3wne przyczyny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/blog.booksy.com\/pl\/fizjoterapia\/kontuzje-jak-z-nimi-postepowac\/#jak-postepowac-z-kontuzja-%e2%80%93-krok-po-kroku\" >Jak post\u0119powa\u0107 z kontuzj\u0105 \u2013 krok po kroku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/blog.booksy.com\/pl\/fizjoterapia\/kontuzje-jak-z-nimi-postepowac\/#zapobieganie-nawrotom-kontuzji\" >Zapobieganie nawrotom kontuzji<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"kontuzje-%e2%80%93-glowne-przyczyny\"><\/span><strong>Kontuzje \u2013 g\u0142\u00f3wne przyczyny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Kontuzja to\u00a0<strong>skutek kilku szkodliwych czynnik\u00f3w<\/strong>, kt\u00f3re wyst\u0119puj\u0105 r\u00f3wnocze\u015bnie w trakcie aktywno\u015bci fizycznej. Trenerzy sportowi i fizjoterapeuci zgodnie twierdz\u0105, \u017ce za powstanie urazu win\u0119 ponosz\u0105 nie warunki zewn\u0119trzne, lecz my sami.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">G\u0142\u00f3wnymi przyczynami uraz\u00f3w s\u0105 zazwyczaj<strong>\u00a0brak rozgrzewki<\/strong>\u00a0lub niew\u0142a\u015bciwe jej wykonanie oraz\u00a0\u00a0<strong>nieznajomo\u015b\u0107 technik wykonywanych \u0107wicze\u0144<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Przerost ambicji i\u00a0<strong>niedostosowanie mo\u017cliwo\u015bci do poziomu trudno\u015bci<\/strong>\u00a0i intensywno\u015bci \u0107wicze\u0144 s\u0105 cz\u0119stym zjawiskiem u os\u00f3b, kt\u00f3re rozpoczynaj\u0105 swoj\u0105 przygod\u0119 ze sportem.\u00a0Ich skutkiem mog\u0105 by\u0107 w\u0142a\u015bnie urazy, kt\u00f3re skutecznie zniech\u0119caj\u0105 do aktywno\u015bci fizycznej.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Inn\u0105, cz\u0119sto wyst\u0119puj\u0105c\u0105 przyczyn\u0105 uraz\u00f3w jest\u00a0<strong>niedoleczenie poprzedniej kontuzji\u00a0<\/strong>lub\u00a0<strong>szybki powr\u00f3t do intensywnych \u0107wicze\u0144<\/strong>\u00a0po kontuzji.<\/p>\r\n<p><img decoding=\"async\" class=\"aligncenter wp-image-77440 size-full\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161338\/kontuzje.png\" alt=\"Kontuzja. Fizjoterapia na kontuzje\" width=\"800\" height=\"533\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161338\/kontuzje.png 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161338\/kontuzje-300x200.png 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161338\/kontuzje-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\r\n\r\n\r\n\r\n<h2><span class=\"ez-toc-section\" id=\"jak-postepowac-z-kontuzja-%e2%80%93-krok-po-kroku\"><\/span><strong>Jak post\u0119powa\u0107 z kontuzj\u0105 \u2013 krok po kroku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li>Pierwszym krokiem po doznaniu kontuzji jest\u00a0<strong>zaprzestanie wykonywania \u0107wicze\u0144 i u\u0142o\u017cenie cia\u0142a w bezbolesnej pozycji.<\/strong><\/li>\r\n\r\n\r\n\r\n<li>Sch\u0142od\u017a obszar, kt\u00f3ry uleg\u0142 urazowi \u2013\u00a0<strong>zimno<\/strong>\u00a0pomaga nie tylko u\u015bmierzy\u0107 b\u00f3l, ale zapobiega r\u00f3wnie\u017c powstaniu obrz\u0119k\u00f3w i krwiak\u00f3w. Zastosuj\u00a0<strong>kompresy \u017celowe<\/strong>\u00a0lub l\u00f3d w kostkach czy mro\u017conki. Pami\u0119taj, \u017ceby stosuj\u0105c l\u00f3d owin\u0105\u0107 go w gaz\u0119 lub skrawek materia\u0142u, aby sk\u00f3ra nie mia\u0142a bezpo\u015bredniego kontaktu z zimnem.<\/li>\r\n\r\n\r\n\r\n<li><strong>Ucisk<\/strong>\u00a0uszkodzonego obszaru pomo\u017ce zmniejszy\u0107 obrz\u0119k. Uwa\u017caj, aby nie uciska\u0107 kontuzjowanego miejsca za mocno, tak aby nie utrudnia\u0107 regeneracji uszkodzonych tkanek.<\/li>\r\n\r\n\r\n\r\n<li>Nast\u0119pnie,\u00a0<strong>unie\u015b kontuzjowan\u0105 cz\u0119\u015b\u0107 cia\u0142a\u00a0<\/strong>tak, aby znajdowa\u0142a si\u0119 20-30cm powy\u017cej serca (mo\u017cesz pod\u0142o\u017cy\u0107 pod ni\u0105 poduszki, kurtk\u0119 etc. tak, \u017ceby by\u0142o ci wygodnie). Pozosta\u0144 w tej pozycji, dop\u00f3ki b\u00f3l si\u0119 nie zmniejszy lub nie ust\u0105pi ca\u0142kowicie.<br \/><br \/><img decoding=\"async\" class=\"aligncenter wp-image-77445 size-full\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161451\/fizjoterapia-na-kontuzje.png\" alt=\"Jak zapobiega\u0107 kontuzjom. Kontuzja nogi. \" width=\"800\" height=\"533\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161451\/fizjoterapia-na-kontuzje.png 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161451\/fizjoterapia-na-kontuzje-300x200.png 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161451\/fizjoterapia-na-kontuzje-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Ostatnim krokiem jest\u00a0<strong>konsultacja lekarska<\/strong>. Niestety, wiele os\u00f3b traktuje kontakt z lekarzem jako ostateczno\u015b\u0107 \u2013 korzystaj\u0105 z jego pomocy w przypadku powa\u017cnych uraz\u00f3w, takich jak: \u00a0z\u0142amania, zwichni\u0119cia i nadci\u0105gni\u0119cia mi\u0119\u015bni. To b\u0142\u0105d \u2013 warto si\u0119 uda\u0107 do specjalisty \u00a0nawet z drobnym urazem po to, aby pozna\u0107\u00a0<strong>przyczyn\u0119\u00a0<\/strong>jego wyst\u0105pienia i zapobiec kontuzjom w przysz\u0142o\u015bci.<strong>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/strong><\/p>\r\n\r\n\r\n\r\n<h2><span class=\"ez-toc-section\" id=\"zapobieganie-nawrotom-kontuzji\"><\/span><strong>Zapobieganie nawrotom kontuzji<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Aby zminimalizowa\u0107\u00a0<strong>prawdopodobie\u0144stwo ponownego wyst\u0105pienia kontuzji<\/strong>\u00a0nale\u017cy przede wszystkim przeanalizowa\u0107 przyczyny powstania urazu. By\u0107 mo\u017ce sport, kt\u00f3ry uprawiasz, powoduje zbyt\u00a0<strong>du\u017ce obci\u0105\u017cenie staw\u00f3w<\/strong>\u00a0\u2013 zastan\u00f3w si\u0119 czy rodzaj aktywno\u015bci fizycznej, kt\u00f3ry wybra\u0142e\u015b, jest dla ciebie faktycznie \u017ar\u00f3d\u0142em zdrowia\u2026<br \/><img decoding=\"async\" class=\"aligncenter wp-image-77450 size-full\" src=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161546\/kontuzje-fizjoterapia.png\" alt=\"B\u00f3l kr\u0119gos\u0142upa. Kontuzja kr\u0119gos\u0142upa\" width=\"800\" height=\"533\" srcset=\"https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161546\/kontuzje-fizjoterapia.png 800w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161546\/kontuzje-fizjoterapia-300x200.png 300w, https:\/\/bks-blog-prd-wp-new-blog.storage.googleapis.com\/wp-content\/uploads\/2020\/10\/30161546\/kontuzje-fizjoterapia-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Pami\u0119taj, \u017ce\u00a0<strong>rekonwalescencja<\/strong>\u00a0<strong>to\u00a0<\/strong><strong>d\u0142ugi<\/strong><strong>\u00a0proces<\/strong>, a powr\u00f3t do formy sprzed urazu wymaga czasu, cierpliwo\u015bci i rehabilitacji. Najlepiej b\u0119dzie, je\u015bli skorzystasz z pomocy fizjoterapeuty lub trenera personalnego, kt\u00f3rzy pomog\u0105 ci \u00a0dobra\u0107\u00a0<strong>odpowiedni zestaw \u0107wicze\u0144<\/strong>\u00a0oraz ustali\u0107\u00a0<strong>stopie\u0144 intensywno\u015bci<\/strong>\u00a0dostosowany do twojego stanu zdrowia.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Je\u015bli sam zmagasz si\u0119 z kontuzj\u0105, znajd\u017a w Booksy odpowiedniego specjalist\u0119, kt\u00f3ry pomo\u017ce ci wr\u00f3ci\u0107 do formy. Skorzystaj z intuicyjnej wyszukiwarki i zarezerwuj wizyt\u0119!<\/p>\r\n\r\n\r\n\r\n<p>\r\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-fe48e5de wp-block-buttons-is-layout-flex\">\r\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/cdl.booksy.com\/UXZx9YyHKPb\" target=\"_blank\" rel=\"noreferrer noopener\">ZAREZERWUJ WIZYT\u0118<\/a><\/div>\r\n<\/div>\r\n<p>\r\n","protected":false},"excerpt":{"rendered":"<p>Niezale\u017cnie od tego, czy uprawiasz sport zawodowo czy amatorsko, kontuzje i urazy s\u0105 zwykle\u00a0nieodzownym elementem w&#8230;<\/p>\n","protected":false},"author":24,"featured_media":72278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"default","_kad_post_title":"default","_kad_post_layout":"default","_kad_post_sidebar_id":"","_kad_post_content_style":"default","_kad_post_vertical_padding":"default","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"","_ppma_block_editor_authors":""},"categories":[85],"tags":[],"ppma_author":[208],"class_list":["post-72277","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fizjoterapia"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kontuzje \u2013 jak z nimi post\u0119powa\u0107? - Booksy.com<\/title>\n<meta name=\"description\" content=\"Poznaj najcz\u0119stsze kontuzje, ich przyczyny i skuteczne metody leczenia. Dowiedz si\u0119, jak zapobiega\u0107 urazom i szybko wr\u00f3ci\u0107 do pe\u0142nej sprawno\u015bci.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.booksy.com\/pl\/fizjoterapia\/kontuzje-jak-z-nimi-postepowac\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kontuzje \u2013 jak z nimi post\u0119powa\u0107? - Booksy.com\" \/>\n<meta property=\"og:description\" content=\"Poznaj najcz\u0119stsze kontuzje, ich przyczyny i skuteczne metody leczenia. 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