{"id":12891,"date":"2026-01-20T08:53:47","date_gmt":"2026-01-20T08:53:47","guid":{"rendered":"https:\/\/nextfootballstars.com\/?p=12891"},"modified":"2026-01-28T11:15:49","modified_gmt":"2026-01-28T11:15:49","slug":"prevenirea-accidentarilor-prin-exercitii-de-mobilitate","status":"publish","type":"post","link":"https:\/\/nextfootballstars.com\/ro\/edukacija\/prevencija-povreda-kroz-mobilnost\/","title":{"rendered":"Prevenirea accident\u0103rilor prin mobilitate"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"12891\" class=\"elementor elementor-12891\" data-elementor-post-type=\"post\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-bbedd50 e-flex e-con-boxed e-con e-parent\" data-id=\"bbedd50\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-75ec29ef elementor-widget elementor-widget-text-editor\" data-id=\"75ec29ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">Problema \u0219i provocarea cre\u0219terii<\/b><\/p><p data-path-to-node=\"3\">Perioada de cre\u0219tere rapid\u0103 la tinerii fotbali\u0219ti este o etap\u0103 \u00een care oasele cresc mai repede dec\u00e2t pot \u021bine pasul mu\u0219chii \u0219i tendoanele, ceea ce duce la o flexibilitate redus\u0103 \u0219i la un risc crescut de accidentare. \u00cen aceast\u0103 perioad\u0103, genunchii \u0219i gleznele devin deosebit de vulnerabile, deoarece capsula articular\u0103 \u00ee\u0219i pierde stabilitatea natural\u0103 din cauza modific\u0103rilor propor\u021biilor corpului. Apare frecvent durerea \u00een zona genunchiului, cunoscut\u0103 sub numele de boala Osgood-Schlatter, care afecteaz\u0103 direct performan\u021ba pe teren \u0219i continuitatea antrenamentului.<\/p><p data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">Sfaturi avizate din partea speciali\u0219tilor \u00een preg\u0103tire fizic\u0103<\/b><\/p><p data-path-to-node=\"4\">Exper\u021bii \u00een sport subliniaz\u0103 c\u0103 solu\u021bia nu const\u0103 \u00een renun\u021barea la activitatea fizic\u0103, ci \u00een exersarea regulat\u0103 a mobilit\u0103\u021bii \u0219oldurilor \u0219i a stabiliz\u0103rii picioarelor. Atunci c\u00e2nd \u0219oldurile sunt \u201eblocate\u201c din cauza mu\u0219chilor \u00eencorda\u021bi, genunchii sunt nevoi\u021bi s\u0103 absoarb\u0103 \u00eentreaga for\u021b\u0103 a impactului cu solul \u00een timpul alerg\u0103rii, ceea ce duce la inflama\u021bii cronice. Antrenorii recomand\u0103 trecerea de la simplele exerci\u021bii de \u00eentindere la exerci\u021bii dinamice de mobilitate care \u201e\u00eenva\u021b\u0103\u201c articula\u021biile s\u0103 r\u0103m\u00e2n\u0103 stabile \u00een timpul mi\u0219c\u0103rilor extreme din fotbal. Aceast\u0103 abordare nu numai c\u0103 protejeaz\u0103 s\u0103n\u0103tatea, dar cre\u0219te direct viteza de schimbare a direc\u021biei \u0219i explozivitatea unui juc\u0103tor t\u00e2n\u0103r.<\/p><p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">Pa\u0219i practici pentru o solu\u021bie la domiciliu<\/b><\/p><p data-path-to-node=\"5\">Pentru ca copilul dumneavoastr\u0103 s\u0103 se poat\u0103 antrena f\u0103r\u0103 dureri, introduce\u021bi trei pa\u0219i simpli \u00een rutina sa zilnic\u0103, \u00een afara antrenamentelor de la club. Primul pas este <b data-path-to-node=\"5\" data-index-in-node=\"171\">Mobilizarea \u0219oldului<\/b> prin exerci\u021biul \u201e90-90\u201c, \u00een care copilul st\u0103 a\u0219ezat pe podea cu picioarele \u00eendoite la unghi drept, rotindu-\u0219i genunchii dintr-o parte \u00een alta f\u0103r\u0103 s\u0103-\u0219i ridice fundul. Al doilea pas este <b data-path-to-node=\"5\" data-index-in-node=\"353\">Consolidarea stabilizatorilor gleznei<\/b> prin simplul fapt de a sta \u00een echilibru pe un picior pe o suprafa\u021b\u0103 moale, cum ar fi o pern\u0103, timp de 60 de secunde pentru fiecare picior. Al treilea pas presupune <b data-path-to-node=\"5\" data-index-in-node=\"520\">\u00centindere dinamic\u0103 a mu\u0219chilor ischiogambieri<\/b> prin efectuarea unui \u201edeadlift rom\u00e2nesc\u201c f\u0103r\u0103 greut\u0103\u021bi pe un singur picior, echilibr\u00e2nd astfel for\u021ba \u00eentre partea st\u00e2ng\u0103 \u0219i cea dreapt\u0103 a corpului. Constan\u021ba \u00een efectuarea acestor exerci\u021bii, doar 15 minute pe zi, reprezint\u0103 cea mai bun\u0103 asigurare pentru o viitoare carier\u0103 profesional\u0103.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Exerci\u021bii scurte de \u00eentindere \u0219i stabilizare pe care tinerii fotbali\u0219ti le pot face acas\u0103 pentru a-\u0219i proteja genunchii \u0219i articula\u021biile \u00een perioada de cre\u0219tere rapid\u0103.<\/p>","protected":false},"author":2,"featured_media":12908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[188],"tags":[],"class_list":["post-12891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edukacija"],"acf":[],"_links":{"self":[{"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/posts\/12891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/comments?post=12891"}],"version-history":[{"count":0,"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/posts\/12891\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/media\/12908"}],"wp:attachment":[{"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/media?parent=12891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/categories?post=12891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nextfootballstars.com\/ro\/wp-json\/wp\/v2\/tags?post=12891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}