{"id":403836,"date":"2019-08-07T08:19:00","date_gmt":"2019-08-07T06:19:00","guid":{"rendered":"https:\/\/hudo.com\/si\/2019\/08\/07\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/"},"modified":"2019-08-07T08:19:00","modified_gmt":"2019-08-07T06:19:00","slug":"kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/","title":{"rendered":"Kako ukrepati ob najpogostej\u0161ih \u0161portnih po\u0161kodbah?"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" \/><figcaption>foto:Profimedia<\/figcaption><\/figure>\n<p><strong>\u0160portnim po\u0161kodbam<\/strong> se je najbolje izogniti, zato od sebe ne zahtevajte preve\u010d naenkrat, ampak se stvari lotite postopoma. V mesecu mirovanja zaradi \u0161portne po\u0161kodbe vam bo namre\u010d po\u0161la mo\u010d, vzdr\u017eljivost v dveh tednih, hitrost pa boste izgubili \u017ee v petih dneh mirovanja.<\/p>\n<h2>Osnovni ukrepi pri \u0161portnih po\u0161kodbah<\/h2>\n<p><strong>Po\u0161kodba o\u010desa<\/strong><\/p>\n<p>Po\u0161kodbo o\u010desa hladite z ledom, a ne ve\u010d kot 10 do 15 minut, saj se v tem primeru lahko videz \u0161e poslab\u0161a.<\/p>\n<p><strong>Zlomljen nos<\/strong><\/p>\n<p>Na zlomljen nos polo\u017eite krpo z ledom, \u010de krvavite, ga natla\u010dite z vato.<\/p>\n<p><strong>Mi\u0161i\u010dni kr\u010d<\/strong><\/p>\n<p>\u010ce vas \u201ezgrabi\u201c kr\u010d, iztegnite okon\u010dino (a ne tako, da bo bole\u010dina \u0161e huj\u0161a!) in jo vsaj 30 sekund dr\u017eite v tem polo\u017eaju.<\/p>\n<p><strong>Nateg<\/strong><\/p>\n<ul>\n<li>Pri nategu morate po\u010divati, bole\u010de mesto hladiti z ledom (ne ve\u010d kot 15 minut!) in ga poviti.<\/li>\n<li>Okon\u010din ne obremenjujte.<\/li>\n<li>Gib\u010dnost lahko obnovite tako, da z dlanjo ne\u017eno pritisnete na predel, kjer je gibljivost omejena. Pritisk zadr\u017eite 30 sekund, nato poskusite del obrniti v smeri omejenega gibanja. Izvajajte po 3 ponovitve 4-krat dnevno.<\/li>\n<li>Okrepite mi\u0161ice okoli po\u0161kodovanega predela.<\/li>\n<li>Ko bole\u010dina popusti, lahko pove\u010date hitrost in vztrajnost.<\/li>\n<\/ul>\n<h2>Dajte si \u010das za okrevanje po \u0161portni po\u0161kodbi<\/h2>\n<p>Tudi, ko se vam \u017ee zdi, da ste pripravljeni na trening, se najprej preizkusite sami in bodite pozorni na vsako bole\u010dino, otekanje, slabost ali nestabilnost. Bodite potrpe\u017eljiv do sebe, da ne pride do novih<strong> \u0161portnih po\u0161kodb<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bolje je prepre\u010diti, kot zdraviti. A kaj storiti, ko do \u0161portne po\u0161kodbe vseeno pride?<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2396,5985,4051,12651],"source":[1518,1616,1556],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako ukrepati ob najpogostej\u0161ih \u0161portnih po\u0161kodbah? - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako ukrepati ob najpogostej\u0161ih \u0161portnih po\u0161kodbah? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Bolje je prepre\u010diti, kot zdraviti. A kaj storiti, ko do \u0161portne po\u0161kodbe vseeno pride?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-07T06:19:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2019\/08\/profimedia-0433684511.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"833\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Kako ukrepati ob najpogostej\u0161ih \u0161portnih po\u0161kodbah?\",\"datePublished\":\"2019-08-07T06:19:00+00:00\",\"dateModified\":\"2019-08-07T06:19:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/\"},\"wordCount\":259,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"mi\u0161i\u010dni kr\u010d\",\"po\u0161kodbe\",\"prva pomo\u010d\",\"\u0161portne po\u0161kodbe\"],\"articleSection\":[\"Zdrav duh &amp; telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ukrepati-ob-najpogostejsih-sportnih-poskodbah\/\",\"name\":\"Kako ukrepati ob najpogostej\u0161ih \u0161portnih po\u0161kodbah? 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