K\u0131\u015f mevsimiyle birlikte so\u011fuyan hava, azalan g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 ve kaygan zeminler spor yaparken baz\u0131 riskleri beraberinde getirebiliyor. Egzersiz s\u0131ras\u0131nda terleyen beden, so\u011fuk ve r\u00fczgarl\u0131 havayla kar\u015f\u0131la\u015ft\u0131\u011f\u0131nda \u00fcst solunum yolu enfeksiyonlar\u0131na davetiye \u00e7\u0131karabilirken, spor yaralanmalar\u0131na da \u00e7ok s\u0131k rastlan\u0131yor.\u00a0Ac\u0131badem Kad\u0131k\u00f6y (Dr. \u015einasi Can) Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Do\u00e7. Dr. Mirza Zafer Da\u011fta\u015f\u00a0\u201cHer t\u00fcrl\u00fc egzersiz v\u00fccut \u0131s\u0131s\u0131n\u0131 y\u00fckseltir. Artan v\u00fccut \u0131s\u0131s\u0131 ile d\u0131\u015f ortam\u0131n \u0131s\u0131s\u0131 aras\u0131ndaki fark a\u00e7\u0131ld\u0131k\u00e7a, hastal\u0131klara ve spor sakatl\u0131klar\u0131na zemin haz\u0131rlayabilir. Ancak hem profesyonel sporcular hem de g\u00fcnl\u00fck egzersiz yapan bireyler, birka\u00e7 temel \u00f6nlemle bu risklerden b\u00fcy\u00fck \u00f6l\u00e7\u00fcde korunabilir\u201d diyor. Do\u00e7. Dr. Da\u011fta\u015f, k\u0131\u015f aylar\u0131nda egzersiz yaparken dikkat edilmesi gereken kurallar\u0131 anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.\u00a0<\/p>\n
\tIs\u0131nmay\u0131 uzat\u0131n<\/p>\n
So\u011fuk havalarda kaslar daha gergin ve sert olur. Bu nedenle k\u0131\u015f\u0131n yap\u0131lan egzersizde \u0131s\u0131nma s\u00fcresini birka\u00e7 dakika art\u0131rmak, hafif tempolu y\u00fcr\u00fcy\u00fc\u015f ve hafif esneme hareketleriyle kaslar\u0131 rahatlatmak yaralanma riskini \u00f6nemli \u015fekilde azalt\u0131r. Is\u0131nmay\u0131 atlamak, v\u00fccudu aniden zorlayarak kas y\u0131rt\u0131lmalar\u0131na ve ba\u011f hasarlar\u0131na zemin haz\u0131rlayabilir.<\/p>\n
\tK\u0131yafetinizi do\u011fru se\u00e7in<\/p>\n
K\u0131\u015f sporlar\u0131nda terleme ve \u00fc\u015f\u00fcmenin ayn\u0131 anda ya\u015fanmas\u0131 yayg\u0131n bir durumdur. Bu nedenle tek kal\u0131n bir k\u0131yafet yerine, teri d\u0131\u015far\u0131 atan, hava ge\u00e7irgen ve v\u00fccut \u0131s\u0131s\u0131n\u0131 koruyan katmanl\u0131 spor k\u0131yafetleri kullan\u0131lmal\u0131d\u0131r. Yanl\u0131\u015f giyim yaln\u0131zca so\u011fuk alg\u0131nl\u0131\u011f\u0131na de\u011fil, kas sertli\u011finin artmas\u0131na ba\u011fl\u0131 sakatlanmalara da neden olabilir. K\u0131\u015f aylar\u0131nda spor yaparken k\u0131yafet se\u00e7imi sporu engellemeyecek kadar hafif ve rahat, v\u00fccut \u0131s\u0131s\u0131 ile d\u0131\u015f ortam aras\u0131nda iyi bir bariyer olmal\u0131d\u0131r.<\/p>\n
\tSpor sonras\u0131 \u00fczerinizi hemen de\u011fi\u015ftirin<\/p>\n
\u00d6zellikle r\u00fczgarl\u0131 havalarda \u0131slak k\u0131yafetle kalmak, terin so\u011fumas\u0131na ba\u011fl\u0131 olarak g\u00f6\u011f\u00fcs ve s\u0131rt b\u00f6lgesinin \u00fc\u015f\u00fcmesine neden olur. Bu nedenle k\u0131yafet se\u00e7iminin teknik kuma\u015flardan yap\u0131lmas\u0131, egzersiz biter bitmez kuru bir \u00fcst giyilmesi ve terli \u015fekilde uzun s\u00fcre d\u0131\u015f ortamda kal\u0131nmamas\u0131 b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.\u00a0<\/p>\n
\tZemin ve hava ko\u015fullar\u0131n\u0131 mutlaka kontrol edin<\/p>\n
Do\u00e7. Dr. Da\u011fta\u015f \u201c\u0130ster ko\u015fu yap\u0131n ister y\u00fcr\u00fcy\u00fc\u015f, zeminin buzlanm\u0131\u015f veya \u0131slak olmas\u0131 d\u00fc\u015fme riskini art\u0131r\u0131r. Spor \u00f6ncesi zemini kontrol etmek, r\u00fczgar ve s\u0131cakl\u0131k de\u011ferlerine bakmak hem g\u00fcvenlik sa\u011flar hem de egzersizin kalitesini art\u0131r\u0131r. \u00d6zellikle erken sabah ve gece saatlerinde gizli buzlanmalar s\u0131k g\u00f6r\u00fcl\u00fcr ve beklenmedik d\u00fc\u015fmelerle sonu\u00e7lanabilir\u201d diyor.\u00a0<\/p>\n
\tSo\u011fuk havada egzersiz s\u00fcresini a\u015f\u0131r\u0131 uzatmay\u0131n<\/p>\n
K\u0131\u015f aylar\u0131nda v\u00fccudun \u0131s\u0131 kayb\u0131 daha h\u0131zl\u0131 oldu\u011fundan uzun s\u00fcre d\u0131\u015far\u0131da egzersiz yapmak kaslar\u0131n a\u015f\u0131r\u0131 so\u011fumas\u0131na ve reflekslerin yava\u015flamas\u0131na yol a\u00e7ar. Bu durum hem performans\u0131 d\u00fc\u015f\u00fcr\u00fcr hem de ani kas spazmlar\u0131n\u0131 tetikler. Egzersiz s\u00fcresini kademeli\u00a0art\u0131rmak ve ara dinlenmeler vermek g\u00fcvenli bir y\u00f6ntemdir.<\/p>\n
\tSu i\u00e7erken bu noktalara dikkat edin<\/p>\n
So\u011fuk havalarda terleme az hissedildi\u011fi i\u00e7in bir\u00e7ok ki\u015fi yeterli su i\u00e7mez. Oysa v\u00fccut, nem oran\u0131 d\u00fc\u015f\u00fck k\u0131\u015f aylar\u0131nda da s\u0131v\u0131 kaybeder. V\u00fccudun susuz kalmas\u0131 kas performans\u0131n\u0131 azalt\u0131r ve kramplara neden olur. V\u00fccut egzersiz \u00f6ncesi bir k\u00fc\u00e7\u00fck bardak su i\u00e7erek hafif\u00e7e nemlendirilmeli, egzersizin ortas\u0131nda da iki-\u00fc\u00e7 yudum \u015feklinde, her 15-20 dakikada bir su i\u00e7ilmelidir. Egzersiz bitti\u011finde de suyu bir anda h\u0131zl\u0131ca de\u011fil, yava\u015f yava\u015f i\u00e7mek daha sa\u011fl\u0131kl\u0131d\u0131r.\u00a0<\/p>\n
\tEgzersiz sonras\u0131 so\u011fuma ve esnemeyi atlamay\u0131n<\/p>\n
Ortopedi ve Travmatoloji Uzman\u0131 Do\u00e7. Dr. Mirza Zafer Da\u011fta\u015f \u201cK\u0131\u015f\u0131n egzersiz yapt\u0131ktan sonra h\u0131zla s\u0131cak bir ortama girme iste\u011fi nedeniyle so\u011fuma egzersizleri \u00e7o\u011fu ki\u015fi taraf\u0131ndan ihmal edilir. Ancak egzersiz sonras\u0131 esneme yapmak kas gerginli\u011fini azalt\u0131r, olu\u015fabilecek k\u00fc\u00e7\u00fck mikrotravmalar\u0131 toparlar ve sonraki g\u00fcnlerde a\u011fr\u0131 ya\u015fanmas\u0131n\u0131 \u00f6nler. Bu al\u0131\u015fkanl\u0131k \u00f6zellikle k\u0131\u015f aylar\u0131nda daha da \u00f6nemlidir\u201d diyor.\u00a0<\/p>\n
\tDo\u011fru ayakkab\u0131 ve taban deste\u011fi kullan\u0131n<\/p>\n
Kaygan zeminlerde kaymay\u0131 azaltan taban yap\u0131s\u0131na sahip ayakkab\u0131lar tercih edilmelidir. Spor ayakkab\u0131s\u0131n\u0131n taban deste\u011fi yeterli de\u011filse diz, kal\u00e7a ve bel b\u00f6lgesine binen y\u00fck artar. K\u0131\u015f aylar\u0131nda zeminin kaygan oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcrse, do\u011fru ayakkab\u0131 se\u00e7imi kritik \u00f6nem ta\u015f\u0131r.<\/p>\n
\u00a0<\/p>\n
\u00a0<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
K\u0131\u015f mevsimiyle birlikte so\u011fuyan hava, azalan g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 ve kaygan zeminler spor yaparken baz\u0131 riskleri beraberinde getirebiliyor.<\/p>\n","protected":false},"author":1,"featured_media":9925,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3619,4467,1354,4468,4469],"class_list":["post-9924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-aylarinda","tag-dagtas","tag-egzersiz","tag-kaygan","tag-yaparken"],"_links":{"self":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/9924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=9924"}],"version-history":[{"count":0,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/9924\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media\/9925"}],"wp:attachment":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=9924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=9924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=9924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}