{"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":"preprecevanje-poskodb-z-mobilnostjo","status":"publish","type":"post","link":"https:\/\/nextfootballstars.com\/sl\/edukacija\/prevencija-povreda-kroz-mobilnost\/","title":{"rendered":"Prepre\u010devanje po\u0161kodb z mobilnostjo"},"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\">Problem in izziv rasti<\/b><\/p><p data-path-to-node=\"3\">Rastni sunek pri mladih nogometa\u0161ih je obdobje, ko kosti rastejo hitreje, kot lahko sledijo mi\u0161ice in kite, kar vodi do zmanj\u0161ane pro\u017enosti in pove\u010danega tveganja za po\u0161kodbe. V tej starosti postanejo kolena in gle\u017enji \u0161e posebej ranljivi, saj sklepna kapsula izgubi svojo naravno stabilnost zaradi sprememb v telesnih proporcih. Pogosto se pojavi bole\u010dina v kolenih, bolj znana kot Osgood-Schlatterjeva bolezen, ki neposredno vpliva na zmogljivost na igri\u0161\u010du in kontinuiteto treninga.<\/p><p data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">Strokovni nasveti specialistov za fizi\u010dno pripravo<\/b><\/p><p data-path-to-node=\"4\">\u0160portni strokovnjaki poudarjajo, da klju\u010d do re\u0161itve ni v tem, da prenehamo biti aktivni, ampak da redno delamo na gibljivosti kolkov in stabilizaciji stopal. Ko so kolki zaradi napetih mi\u0161ic \u201ezaklenjeni\u201c, morajo kolena pri teku absorbirati vso silo udarca ob tleh, kar vodi do kroni\u010dnega vnetja. Trenerji priporo\u010dajo, da se pozornost preusmeri s \u010distega raztezanja na dinami\u010dne vaje za gibljivost, ki \u201enau\u010dijo\u201c sklepe, da ostanejo stabilni med ekstremnimi nogometnimi gibi. Ta pristop ne samo \u0161\u010diti zdravje, ampak tudi neposredno pove\u010da hitrost spremembe smeri in eksplozivnost mladega igralca.<\/p><p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">Prakti\u010dni koraki za re\u0161itev doma<\/b><\/p><p data-path-to-node=\"5\">Da bo va\u0161 otrok lahko brez bole\u010din igral na igri\u0161\u010du, vklju\u010dite tri preproste korake v njegov dnevni ritem zunaj treningov v klubu. Prvi korak je <b data-path-to-node=\"5\" data-index-in-node=\"171\">Mobilizacija kolka<\/b> z vajami \u201e90-90\u201c, pri katerih otrok sedi na tleh z nogami upognjenimi pod pravim kotom in obra\u010da kolena z ene strani na drugo, ne da bi dvignil zadnjico. Drugi korak je <b data-path-to-node=\"5\" data-index-in-node=\"353\">Krepitev stabilizatorjev gle\u017enja<\/b> z enostavnim balansiranjem na eni nogi na mehki povr\u0161ini, na primer blazini, 60 sekund na vsako nogo. Tretji korak vklju\u010duje <b data-path-to-node=\"5\" data-index-in-node=\"520\">Dinami\u010dno raztezanje zadnje stegenske mi\u0161ice<\/b> z neobremenjenim \u201eromunskim mrtvim dvigom\u201c na eni nogi, s \u010dimer se uravnava mo\u010d med levo in desno stranjo telesa. Doslednost pri izvajanju teh korakov, le 15 minut na dan, je najbolj\u0161a zavarovalna polica za prihodnjo poklicno kariero.<\/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>Kratke vaje za raztezanje in stabilizacijo, ki jih lahko mladi nogometa\u0161i izvajajo doma za za\u0161\u010dito kolen in sklepov med rastnim sunkom.<\/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\/sl\/wp-json\/wp\/v2\/posts\/12891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/comments?post=12891"}],"version-history":[{"count":0,"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/posts\/12891\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/media\/12908"}],"wp:attachment":[{"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/media?parent=12891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/categories?post=12891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nextfootballstars.com\/sl\/wp-json\/wp\/v2\/tags?post=12891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}