{"id":4720,"date":"2022-12-09T14:09:54","date_gmt":"2022-12-09T13:09:54","guid":{"rendered":"https:\/\/herbapol.poznan.pl\/?p=4720"},"modified":"2025-07-28T10:41:23","modified_gmt":"2025-07-28T08:41:23","slug":"bol-miesni-po-treningu-jak-zmniejszyc-dolegliwosci","status":"publish","type":"post","link":"https:\/\/herbapol.poznan.pl\/ru\/artykuly\/bol-miesni-po-treningu-jak-zmniejszyc-dolegliwosci\/","title":{"rendered":"B\u00f3l mi\u0119\u015bni po treningu &#8212; jak zmniejszy\u0107 dolegliwo\u015bci?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4720\" class=\"elementor elementor-4720\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8551798 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8551798\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e4ab288\" data-id=\"e4ab288\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-eb57e78 elementor-widget elementor-widget-text-editor\" data-id=\"eb57e78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Do\u00adtkli\u00adwy b\u00f3l mi\u0119\u00ad\u015bni po\u00adja\u00adwia\u00adj\u0105\u00adcy si\u0119 ju\u017c kil\u00adka\u00adna\u00ad\u015bcie go\u00addzin po in\u00adten\u00adsyw\u00adnym tre\u00adnin\u00adgu po\u00adtra\u00adfi sku\u00adtecz\u00adnie utrud\u00adni\u0107 co\u00addzien\u00adne funk\u00adcjo\u00adno\u00adwa\u00adnie. Wsta\u00adwa\u00adnie, cho\u00addze\u00adnie, chwy\u00adta\u00adnie \u2013 naj\u00adprost\u00adsze czyn\u00adno\u00ad\u015bci staj\u0105 si\u0119 bar\u00addzo bo\u00adle\u00adsne. Ka\u017cda pr\u00f3ba ruchu znie\u00adch\u0119\u00adca do ja\u00adkiej\u00adkol\u00adwiek ak\u00adtyw\u00adno\u00ad\u015bci. Jak z\u0142a\u00adgo\u00addzi\u0107 b\u00f3l mi\u0119\u00ad\u015bni? Jak po\u00adra\u00addzi\u0107 sobie z przy\u00adkry\u00admi do\u00adle\u00adgli\u00adwo\u00ad\u015bcia\u00admi?<\/b><\/p><p>Za b\u00f3l mi\u0119\u00ad\u015bni i uczu\u00adcie przy\u00adpo\u00admi\u00adna\u00adj\u0105\u00adce wbi\u00adja\u00adnie mi\u00adkro\u00adsko\u00adpij\u00adnych szpi\u00adlek przy ka\u017c\u00addym ruchu po in\u00adten\u00adsyw\u00adnych \u0107wi\u00adcze\u00adniach do\u00adtych\u00adczas ob\u00adwi\u00adnia\u00adno tzw. za\u00adkwa\u00adsy. Nie\u00adwy\u00adstar\u00adcza\u00adj\u0105\u00adca ilo\u015b\u0107 tlenu w sto\u00adsun\u00adku do za\u00adpo\u00adtrze\u00adbo\u00adwa\u00adnia pra\u00adcu\u00adj\u0105\u00adcych mi\u0119\u00ad\u015bni pro\u00adwa\u00addzi do uru\u00adcho\u00admie\u00adnia pro\u00adce\u00ads\u00f3w fer\u00admen\u00adta\u00adcji mle\u00adko\u00adwej, w efek\u00adcie kt\u00f3\u00adrych we w\u0142\u00f3k\u00adnach mi\u0119\u00ad\u015bnio\u00adwych gro\u00adma\u00addzi si\u0119 kwas mle\u00adko\u00adwy. Jed\u00adnak jest on w ci\u0105gu kilku go\u00addzin usu\u00adwa\u00adny z mi\u0119\u00ad\u015bni i nie ma nic wsp\u00f3l\u00adne\u00adgo z b\u00f3lem, kt\u00f3ry mo\u017ce po\u00adja\u00adwi\u0107 si\u0119 nawet dwie doby po tre\u00adnin\u00adgu.<\/p><p>Sk\u0105d zatem ten do\u00adtkli\u00adwy b\u00f3l? Za nie\u00adprzy\u00adjem\u00adne do\u00adle\u00adgli\u00adwo\u00ad\u015bci od\u00adpo\u00adwie\u00addzial\u00adny jest ze\u00adsp\u00f3\u0142 op\u00f3\u017a\u00adnio\u00adne\u00adgo b\u00f3lu mi\u0119\u00ad\u015bnio\u00adwe\u00adgo (w skr\u00f3\u00adcie DOMS \u2013 ang. <em>De\u00adlay\u00aded Onset Mu\u00adsc\u00adle So\u00adre\u00adness<\/em>). Po\u00adja\u00adwia si\u0119 oko\u0142o 24 do 48 go\u00addzin po wy\u00adsi\u0142\u00adku i t\u0142u\u00adma\u00adczo\u00adny jest jako re\u00adak\u00adcja or\u00adga\u00adni\u00adzmu na mi\u00adkro\u00adusz\u00adko\u00addze\u00adnia w mi\u0119\u00ad\u015bniach. Pod\u00adczas ob\u00adci\u0105\u00ad\u017ca\u00adj\u0105\u00adcych \u0107wi\u00adcze\u0144 w\u0142\u00f3k\u00adna ak\u00adty\u00adno\u00adwe i mio\u00adzy\u00adno\u00adwe bu\u00addu\u00adj\u0105\u00adce struk\u00adtu\u00adr\u0119 mi\u0119\u00ad\u015bnia mog\u0105 ulec ze\u00adrwa\u00adniu, mo\u017ce doj\u015b\u0107 tak\u017ce do na\u00adde\u00adrwa\u00adnia b\u0142ony ota\u00adcza\u00adj\u0105\u00adcej wi\u0105z\u00adk\u0119 w\u0142\u00f3\u00adkien mi\u0119\u00ad\u015bnio\u00adwych. To w tych przy\u00adczy\u00adnach na\u00adukow\u00adcy do\u00adpa\u00adtru\u00adj\u0105 si\u0119 op\u00f3\u017a\u00adnio\u00adnej re\u00adak\u00adcji b\u00f3\u00adlo\u00adwej \u2013 or\u00adga\u00adnizm musi mie\u0107 czas na na\u00adpra\u00adw\u0119 uszko\u00addze\u0144 i re\u00adge\u00adne\u00adra\u00adcj\u0119 tka\u00adnek.<\/p><h3><b>Jakie do\u00adle\u00adgli\u00adwo\u00ad\u015bci po\u00adja\u00adwia\u00adj\u0105 si\u0119 po \u0107wi\u00adcze\u00adniach?<\/b><\/h3><p>DOMS stop\u00adnio\u00adwo na\u00adsi\u00adla si\u0119, daj\u0105c naj\u00adsil\u00adniej\u00adsze symp\u00adto\u00admy w cza\u00adsie oko\u0142o 24-48 go\u00addzin po wy\u00adsi\u0142\u00adku. Utrud\u00adnia\u00adj\u0105\u00adcej wy\u00adko\u00adny\u00adwa\u00adnie naj\u00adprost\u00adszych czyn\u00adno\u00ad\u015bci bo\u00adle\u00adsno\u00ad\u015bci mi\u0119\u00ad\u015bni to\u00adwa\u00adrzy\u00adsz\u0105 takie ob\u00adja\u00adwy jak:<\/p><ul><li>opu\u00adchli\u00adzna<\/li><li>tkli\u00adwo\u015b\u0107<\/li><li>tym\u00adcza\u00adso\u00adwe os\u0142a\u00adbie\u00adnie si\u0142y mi\u0119\u00ad\u015bni<\/li><li>ogra\u00adni\u00adczo\u00adny za\u00adkres ruchu<\/li><li>sztyw\u00adno\u015b\u0107 sta\u00adw\u00f3w w s\u0105\u00adsiedz\u00adtwie bo\u00adl\u0105\u00adcych mi\u0119\u00ad\u015bni.<\/li><\/ul><p>Cho\u0107 do\u00adle\u00adgli\u00adwo\u00ad\u015bci s\u0105 nie\u00adprzy\u00adjem\u00adne, to s\u0105 wy\u00adra\u017a\u00adnym sy\u00adgna\u00ad\u0142em, \u017ce w or\u00adga\u00adni\u00adzmie tocz\u0105 si\u0119 pro\u00adce\u00adsy ma\u00adj\u0105\u00adce na celu na\u00adpra\u00adw\u0119 i re\u00adge\u00adne\u00adra\u00adcj\u0119 uszko\u00addzo\u00adnych tka\u00adnek. Przy re\u00adgu\u00adlar\u00adnych tre\u00adnin\u00adgach, kiedy stop\u00adnio\u00adwo zwi\u0119k\u00adsza\u00adna jest ich in\u00adten\u00adsyw\u00adno\u015b\u0107, ob\u00adja\u00adwy DOMS b\u0119d\u0105 zde\u00adcy\u00addo\u00adwa\u00adnie mniej na\u00adsi\u00adlo\u00adne. Do\u00adbrze wy\u00ad\u0107wi\u00adczo\u00adne mi\u0119\u00ad\u015bnie s\u0105 przy\u00adgo\u00adto\u00adwa\u00adne na coraz bar\u00addziej wy\u00adma\u00adga\u00adj\u0105\u00adce \u0107wi\u00adcze\u00adnia, rza\u00addziej do\u00adcho\u00addzi te\u017c do mi\u00adkro\u00adusz\u00adko\u00addze\u0144. W ta\u00adkiej sy\u00adtu\u00adacji, aby po\u00adja\u00adwi\u00ad\u0142y si\u0119 ob\u00adja\u00adwy DOMS, trze\u00adba wy\u00adko\u00adna\u0107 zde\u00adcy\u00addo\u00adwa\u00adnie bar\u00addziej for\u00adsow\u00adn\u0105 prac\u0119.<\/p><h3><b>Czy mo\u017cna unik\u00adn\u0105\u0107 b\u00f3lu mi\u0119\u00ad\u015bni po tre\u00adnin\u00adgu? <\/b><\/h3><p>Czy tym do\u00adle\u00adgli\u00adwo\u00ad\u015bciom mo\u017cna za\u00adpo\u00adbiec? Tak, jest na to kilka pro\u00adstych i spraw\u00addzo\u00adnych spo\u00adso\u00adb\u00f3w.<\/p><ol><li><b>Roz\u00adgrzew\u00adka.<\/b> Ab\u00adso\u00adlut\u00adna pod\u00adsta\u00adwa przy re\u00adgu\u00adlar\u00adnych tre\u00adnin\u00adgach. Warto si\u0119 roz\u00adgrze\u00adwa\u0107 przed ka\u017cd\u0105 ak\u00adtyw\u00adno\u00ad\u015bci\u0105 fi\u00adzycz\u00adn\u0105. Roz\u00adci\u0105\u00adgni\u0119\u00adcie i przy\u00adgo\u00adto\u00adwa\u00adnie mi\u0119\u00ad\u015bni do pracy chro\u00adni nie tylko przed p\u00f3\u017a\u00adniej\u00adszy\u00admi za\u00adkwa\u00adsa\u00admi i do\u00adle\u00adgli\u00adwo\u00ad\u015bcia\u00admi DOMS, ale tak\u017ce przed kon\u00adtu\u00adzja\u00admi.<\/li><li><b>Do\u00adsto\u00adso\u00adwa\u00adnie ak\u00adtyw\u00adno\u00ad\u015bci do mo\u017c\u00adli\u00adwo\u00ad\u015bci or\u00adga\u00adni\u00adzmu.<\/b> Nie prze\u00adce\u00adniaj\u00admy swo\u00adjej kon\u00addy\u00adcji. Zbyt opty\u00admi\u00adstycz\u00adna ocena w\u0142a\u00adsnych mo\u017c\u00adli\u00adwo\u00ad\u015bci mo\u017ce pro\u00adwa\u00addzi\u0107 nie tylko do b\u00f3lu mi\u0119\u00ad\u015bni, ale tak\u017ce do po\u00adwa\u017c\u00adniej\u00adszych uszko\u00addze\u0144 i kon\u00adtu\u00adzji. For\u00adsow\u00adno\u015b\u0107 \u0107wi\u00adcze\u0144 i in\u00adten\u00adsyw\u00adno\u015b\u0107 tre\u00adnin\u00adg\u00f3w na\u00adle\u00ad\u017cy zwi\u0119k\u00adsza\u0107 stop\u00adnio\u00adwo, in\u00addy\u00adwi\u00addu\u00adal\u00adnie do\u00adpa\u00adso\u00adwu\u00adj\u0105c je do wy\u00addol\u00adno\u00ad\u015bci wy\u00adsi\u0142\u00adko\u00adwej i formy fi\u00adzycz\u00adnej.<\/li><li><b>Dieta.<\/b> Brak od\u00adpo\u00adwied\u00adnich sk\u0142ad\u00adni\u00adk\u00f3w od\u00ad\u017cyw\u00adczych w or\u00adga\u00adni\u00adzmie spra\u00adwia, \u017ce mi\u0119\u00ad\u015bnie trud\u00adniej i d\u0142u\u00ad\u017cej re\u00adge\u00adne\u00adru\u00adj\u0105 si\u0119, co po\u00ad\u015bred\u00adnio skut\u00adku\u00adje wy\u00add\u0142u\u00ad\u017ce\u00adniem DOMS i czasu re\u00adkon\u00adwa\u00adle\u00adscen\u00adcji po\u00adwy\u00adsi\u0142\u00adko\u00adwej. W die\u00adcie osoby tre\u00adnu\u00adj\u0105\u00adcej po\u00adwin\u00adny zna\u00adle\u017a\u0107 si\u0119 od\u00adpo\u00adwied\u00adnie pro\u00adpor\u00adcje war\u00adto\u00ad\u015bcio\u00adwe\u00adgo bia\u0142\u00adka i ami\u00adno\u00adkwa\u00ads\u00f3w, w\u0119\u00adglo\u00adwo\u00adda\u00adn\u00f3w i t\u0142usz\u00adcz\u00f3w. Warto do\u00adpa\u00adso\u00adwa\u0107 co\u00addzien\u00adny ja\u00add\u0142o\u00adspis pod k\u0105tem re\u00adgu\u00adlar\u00adnych tre\u00adnin\u00adg\u00f3w, a w razie po\u00adtrze\u00adby za\u00adsi\u0119\u00adgn\u0105\u0107 opi\u00adnii die\u00adte\u00adty\u00adka.<\/li><\/ol><h3><b>Spo\u00adso\u00adby na bo\u00adl\u0105\u00adce mi\u0119\u00ad\u015bnie po tre\u00adnin\u00adgu<\/b><\/h3><p>Jest kilka pro\u00adstych spo\u00adso\u00adb\u00f3w, jak z\u0142a\u00adgo\u00addzi\u0107 b\u00f3l mi\u0119\u00ad\u015bni po \u0107wi\u00adcze\u00adniach:<\/p><ol><li><b>Cie\u00adp\u0142e ok\u0142a\u00addy i re\u00adlak\u00adsu\u00adj\u0105\u00adca k\u0105\u00adpiel<\/b>. Cie\u00adp\u0142a woda z jed\u00adnej stro\u00adny re\u00adlak\u00adsu\u00adje i \u0142a\u00adgo\u00addzi b\u00f3l, a z dru\u00adgiej \u2013 po\u00adpra\u00adwia kr\u0105\u00ad\u017ce\u00adnie i ma po\u00adzy\u00adtyw\u00adny wp\u0142yw na re\u00adge\u00adne\u00adra\u00adcj\u0119 uszko\u00addzo\u00adnych tka\u00adnek.<\/li><li><b>Du\u017co wody.<\/b> Pij du\u017co pod\u00adczas tre\u00adnin\u00adgu i po nim. Do\u00adbrze na\u00adwod\u00adnio\u00adny or\u00adga\u00adnizm szyb\u00adciej re\u00adge\u00adne\u00adru\u00adje si\u0119 i spraw\u00adniej po\u00adzby\u00adwa si\u0119 tok\u00adsyn.<\/li><li><b>Dieta bo\u00adga\u00adta w bia\u0142\u00adko.<\/b> Od\u00adpo\u00adwied\u00adnio skom\u00adpo\u00adno\u00adwa\u00adny ja\u00add\u0142o\u00adspis po\u00adma\u00adga nie tylko za\u00adpo\u00adbie\u00adga\u0107 po\u00adja\u00adwie\u00adniu si\u0119 DOMS, ale tak\u017ce u\u0142a\u00adtwia od\u00adbu\u00addo\u00adw\u0119 mi\u0119\u00ad\u015bni. Po\u00adsi\u0142\u00adki bo\u00adga\u00adte w bia\u0142\u00adko po\u00adma\u00adga\u00adj\u0105 od\u00adzy\u00adska\u0107 ener\u00adgi\u0119 i zre\u00adge\u00adne\u00adro\u00adwa\u0107 mi\u0119\u00ad\u015bnie po tre\u00adnin\u00adgu.<\/li><li><b>\u017bele i ma\u015bci roz\u00adgrze\u00adwa\u00adj\u0105\u00adce<\/b>. Po\u00adma\u00adga\u00adj\u0105 z\u0142a\u00adgo\u00addzi\u0107 do\u00adle\u00adgli\u00adwo\u00ad\u015bci b\u00f3\u00adlo\u00adwe, re\u00addu\u00adku\u00adj\u0105 stan za\u00adpal\u00adny i nie\u00adprzy\u00adjem\u00adne ob\u00adja\u00adwy DOMS. <a href=\"https:\/\/herbapol.poznan.pl\/produkt\/neo-capsiderm-lek\/\"><u>Neo-\u200bCapsiderm<\/u><u>\u00ae<\/u><\/a> jest <a href=\"https:\/\/herbapol.poznan.pl\/kategoria-produktu\/leki-bez-recepty-otc\/leki-na-stawy-i-nerwobole\/\">le\u00adkiem na nerwob\u00f3le<\/a> do\u00adst\u0119p\u00adnym bez re\u00adcep\u00adty w ap\u00adte\u00adkach. To \u015bro\u00addek roz\u00adgrze\u00adwa\u00adj\u0105\u00adcy w b\u00f3\u00adlach mi\u0119\u00ad\u015bnio\u00adwych, przy na\u00adci\u0105\u00adgni\u0119\u00adciach i przy bo\u00adle\u00adsnych skur\u00adczach mi\u0119\u00ad\u015bni. Po\u00adle\u00adca\u00adny po\u00admoc\u00adni\u00adczo tak\u017ce przy sta\u00adnach za\u00adpal\u00adnych sta\u00adw\u00f3w i w ner\u00adwo\u00adb\u00f3\u00adlach, szcze\u00adg\u00f3l\u00adnie dla os\u00f3b po 50. roku \u017cycia.<\/li><li><b>Sen<\/b>. Dajmy mi\u0119\u00ad\u015bniom od\u00adpo\u00adcz\u0105\u0107. Pod\u00adczas g\u0142\u0119\u00adbo\u00adkie\u00adgo snu re\u00adge\u00adne\u00adru\u00adje si\u0119 nie tylko uk\u0142ad ner\u00adwo\u00adwy, ale tak\u017ce tkan\u00adki i or\u00adga\u00adny. Zdro\u00adwy sen sprzy\u00adja pro\u00adduk\u00adcji hor\u00admo\u00adn\u00f3w, kt\u00f3re wspo\u00adma\u00adga\u00adj\u0105 re\u00adge\u00adne\u00adra\u00adcj\u0119 uszko\u00addzo\u00adnych w\u0142\u00f3\u00adkien mi\u0119\u00ad\u015bnio\u00adwych. Krew swo\u00adbod\u00adnie prze\u00adp\u0142y\u00adwa przez nie\u00adob\u00adci\u0105\u00ad\u017co\u00adne mi\u0119\u00ad\u015bnie, co u\u0142a\u00adtwia ich do\u00adtle\u00adnie\u00adnie, \u0142a\u00adgo\u00addzi b\u00f3l i stan za\u00adpal\u00adny.<\/li><li><b>Ma\u00adsa\u00ad\u017ce<\/b>. Hy\u00addro\u00adma\u00adsa\u00ad\u017ce w wan\u00adnie dzia\u00ad\u0142a\u00adj\u0105 ko\u00adj\u0105\u00adco na obo\u00adla\u00ad\u0142e mi\u0119\u00ad\u015bnie. Po\u00addob\u00adne dzia\u00ad\u0142a\u00adnie maj\u0105 ma\u00adsa\u00ad\u017ce \u201ena sucho\u201d, jed\u00adnak po\u00adcz\u0105t\u00adko\u00adwo warto wy\u00adko\u00adny\u00adwa\u0107 je z wy\u00adczu\u00adciem. Trze\u00adba uwa\u00ad\u017ca\u0107, aby do\u00addat\u00adko\u00adwo nie uszko\u00addzi\u0107 sfa\u00adty\u00adgo\u00adwa\u00adnych mi\u0119\u00ad\u015bni i nie przy\u00adspo\u00adrzy\u0107 sobie nie\u00adpo\u00adtrzeb\u00adne\u00adgo b\u00f3lu.<\/li><li><b>Lek\u00adkie \u0107wi\u00adcze\u00adnia<\/b>. Cho\u0107 bo\u00adl\u0105\u00adce mi\u0119\u00ad\u015bnie znie\u00adch\u0119\u00adca\u00adj\u0105 do ja\u00adkiej\u00adkol\u00adwiek ak\u00adtyw\u00adno\u00ad\u015bci, to lekka i nie\u00adob\u00adci\u0105\u00ad\u017ca\u00adj\u0105\u00adca ak\u00adtyw\u00adno\u015b\u0107 po\u00adma\u00adga \u201eroz\u00adru\u00adsza\u0107\u201d or\u00adga\u00adnizm, do\u00adtle\u00adnia go i spra\u00adwia, \u017ce tkan\u00adki szyb\u00adciej re\u00adge\u00adne\u00adru\u00adj\u0105 si\u0119. Spa\u00adce\u00adry, basen, pi\u00adla\u00adtes, lek\u00adkie \u0107wi\u00adcze\u00adnia w domu to naj\u00adlep\u00adsze formy ak\u00adtyw\u00adno\u00ad\u015bci, kt\u00f3re po\u00adma\u00adga\u00adj\u0105 po\u00adra\u00addzi\u0107 sobie z DOMS.<\/li><\/ol><p>In\u00adten\u00adsyw\u00adno\u015b\u0107 \u0107wi\u00adcze\u0144 po\u00adwin\u00adna by\u0107 do\u00adpa\u00adso\u00adwa\u00adna do kon\u00addy\u00adcji i zdol\u00adno\u00ad\u015bci wy\u00adsi\u0142\u00adko\u00adwej or\u00adga\u00adni\u00adzmu. Zbyt ob\u00adci\u0105\u00ad\u017ca\u00adj\u0105\u00adcy tre\u00adning mo\u017ce pro\u00adwa\u00addzi\u0107 nie tylko do po\u00adja\u00adwie\u00adnia si\u0119 ob\u00adja\u00adw\u00f3w op\u00f3\u017a\u00adnio\u00adne\u00adgo ze\u00adspo\u00ad\u0142u b\u00f3lu mi\u0119\u00ad\u015bnio\u00adwe\u00adgo (DOMS), ale tak\u017ce przy\u00adczy\u00adni\u0107 si\u0119 do po\u00adwa\u017c\u00adniej\u00adszych kon\u00adtu\u00adzji. B\u00f3\u00adlo\u00adwi mi\u0119\u00ad\u015bni po tre\u00adnin\u00adgu mo\u017cna za\u00adpo\u00adbie\u00adga\u0107, ist\u00adnie\u00adj\u0105 te\u017c sku\u00adtecz\u00adne spo\u00adso\u00adby, by z\u0142a\u00adgo\u00addzi\u0107 nie\u00adprzy\u00adjem\u00adne do\u00adle\u00adgli\u00adwo\u00ad\u015bci.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Do\u00adtkli\u00adwy b\u00f3l mi\u0119\u00ad\u015bni po\u00adja\u00adwia\u00adj\u0105\u00adcy si\u0119 ju\u017c kil\u00adka\u00adna\u00ad\u015bcie go\u00addzin po in\u00adten\u00adsyw\u00adnym tre\u00adnin\u00adgu po\u00adtra\u00adfi sku\u00adtecz\u00adnie utrud\u00adni\u0107 co\u00addzien\u00adne funk\u00adcjo\u00adno\u00adwa\u00adnie. Wsta\u00adwa\u00adnie, cho\u00addze\u00adnie, chwy\u00adta\u00adnie \u2013 naj\u00adprost\u00adsze czyn\u00adno\u00ad\u015bci staj\u0105 si\u0119 bar\u00addzo bo\u00adle\u00adsne. Ka\u017cda pr\u00f3ba ruchu znie\u00adch\u0119\u00adca do ja\u00adkiej\u00adkol\u00adwiek ak\u00adtyw\u00adno\u00ad\u015bci. Jak z\u0142a\u00adgo\u00addzi\u0107 b\u00f3l mi\u0119\u00ad\u015bni? Jak po\u00adra\u00addzi\u0107 sobie z przy\u00adkry\u00admi do\u00adle\u00adgli\u00adwo\u00ad\u015bcia\u00admi? Za b\u00f3l mi\u0119\u00ad\u015bni i uczu\u00adcie przy\u00adpo\u00admi\u00adna\u00adj\u0105\u00adce wbi\u00adja\u00adnie mi\u00adkro\u00adsko\u00adpij\u00adnych szpi\u00adlek przy ka\u017c\u00addym ruchu [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":4722,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[125],"tags":[141],"class_list":["post-4720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artykuly","tag-siniaki-i-stluczenia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>B\u00f3l mi\u0119\u015bni po treningu - jak zmniejszy\u0107 dolegliwo\u015bci? - Herbapol Pozna\u0144<\/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:\/\/herbapol.poznan.pl\/artykuly\/bol-miesni-po-treningu-jak-zmniejszyc-dolegliwosci\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u00f3l mi\u0119\u015bni po treningu - jak zmniejszy\u0107 dolegliwo\u015bci? - Herbapol Pozna\u0144\" \/>\n<meta property=\"og:description\" content=\"Do\u00adtkli\u00adwy b\u00f3l mi\u0119\u00ad\u015bni po\u00adja\u00adwia\u00adj\u0105\u00adcy si\u0119 ju\u017c kil\u00adka\u00adna\u00ad\u015bcie go\u00addzin po in\u00adten\u00adsyw\u00adnym tre\u00adnin\u00adgu po\u00adtra\u00adfi sku\u00adtecz\u00adnie utrud\u00adni\u0107 co\u00addzien\u00adne funk\u00adcjo\u00adno\u00adwa\u00adnie. 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Wsta\u00adwa\u00adnie, cho\u00addze\u00adnie, chwy\u00adta\u00adnie \u2013 naj\u00adprost\u00adsze czyn\u00adno\u00ad\u015bci staj\u0105 si\u0119 bar\u00addzo bo\u00adle\u00adsne. Ka\u017cda pr\u00f3ba ruchu znie\u00adch\u0119\u00adca do ja\u00adkiej\u00adkol\u00adwiek ak\u00adtyw\u00adno\u00ad\u015bci. Jak z\u0142a\u00adgo\u00addzi\u0107 b\u00f3l mi\u0119\u00ad\u015bni? Jak po\u00adra\u00addzi\u0107 sobie z przy\u00adkry\u00admi do\u00adle\u00adgli\u00adwo\u00ad\u015bcia\u00admi? 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