{"id":922,"date":"2022-01-28T21:34:30","date_gmt":"2022-01-28T18:34:30","guid":{"rendered":"https:\/\/adameksik.com\/blog\/?p=922"},"modified":"2022-01-28T21:39:00","modified_gmt":"2022-01-28T18:39:00","slug":"hali-sahada-sakatligin-onune-nasil-gecilir","status":"publish","type":"post","link":"https:\/\/adameksik.com\/blog\/hali-sahada-sakatligin-onune-nasil-gecilir\/","title":{"rendered":"Hal\u0131 Sahada Sakatl\u0131\u011f\u0131n \u00d6n\u00fcne Nas\u0131l Ge\u00e7ilir ?"},"content":{"rendered":"<h2>Hal\u0131 sahada bilindi\u011fi \u00fczere \u00e7ok fazla sakatl\u0131k ya\u015fanmaktad\u0131r. Sebebi nedir ? Hal\u0131 sahada neden sakatlan\u0131r\u0131z ? gibi sorular\u0131n cevab\u0131n\u0131 sizler i\u00e7in a\u00e7\u0131klayaca\u011f\u0131z.<\/h2>\n<p>\u00d6ncelikle \u00fclkemizde yayg\u0131n olan bir k\u00fclt\u00fcrd\u00fcr <em>hal\u0131 sahalar<\/em>. Genellikle arkada\u015f ortamlar\u0131ndan olu\u015fan gruplar birle\u015fir ve bu \u015fekilde etkinlik olarak bir di\u011fer s\u00f6yleyi\u015fle &#8220;<em>ter atmak<\/em>&#8221; i\u00e7in hal\u0131 sahalar tercih ederiz. Peki sakatlanmalar nas\u0131l ger\u00e7ekle\u015fir ? V\u00fccudunuz g\u00fcn i\u00e7erisinde fazla hareketsiz kal\u0131yorsa ve d\u00fczenli olarak <strong>spor<\/strong> yapan biri de\u011filseniz <em>sakatlanma riskiniz<\/em> var.<\/p>\n<p>Dolay\u0131s\u0131yla tedbir olarak ma\u00e7a \u00e7\u0131kmadan \u00f6nce <strong>\u0131s\u0131nma hareketleri<\/strong> yapman\u0131z gerekir. A\u00e7ma-germe, esneme vb. bir di\u011fer unsur hava \u015fartlar\u0131d\u0131r. So\u011fuk havalarda yap\u0131lan<em><strong> hal\u0131 saha ma\u00e7lar\u0131 sakatl\u0131k<\/strong><\/em> riskinizi artt\u0131r\u0131r. So\u011fuk, eklemlerinizin ve kemiklerinizin hassasla\u015fmas\u0131na sebep olur. B\u00f6ylelikle topa vurdu\u011funuzda veya ikili bir m\u00fccadele de temas al\u0131rsan\u0131z her an sakatlanma ihtimaliniz vard\u0131r.<\/p>\n<h3>Hal\u0131 sahada en \u00e7ok sakatl\u0131klar hangi b\u00f6lgede ya\u015fan\u0131r ?<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-923\" src=\"https:\/\/adameksik.com\/blog\/wp-content\/uploads\/2022\/01\/hali-saha-sakatlik.jpg\" alt=\"hali-saha-sakatlik\" width=\"700\" height=\"393\" srcset=\"https:\/\/adameksik.com\/blog\/wp-content\/uploads\/2022\/01\/hali-saha-sakatlik.jpg 700w, https:\/\/adameksik.com\/blog\/wp-content\/uploads\/2022\/01\/hali-saha-sakatlik-300x168.jpg 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>Y\u00fcksek tempolu ko\u015fular ve topa uzanma mesafesiyle \u00fcst bacak kaslar\u0131m\u0131z\u0131 daha etkili kullan\u0131r\u0131z. Bu da e\u011fer yeterince \u0131s\u0131nma yapmad\u0131ysan\u0131z, <strong>hamstring<\/strong> (\u00fcst arka bacak kaslar\u0131) sakatl\u0131klar\u0131na sebep olur. Bu a\u011fr\u0131y\u0131 \u00f6zetleyecek olursak; g\u00fcndelik hayatta oturup kalkarken, y\u00fcr\u00fcrken baca\u011f\u0131n\u0131z\u0131n arka \u00fcst b\u00f6l\u00fcm\u00fcnde ciddi bir ac\u0131ya sebep olur.<\/p>\n<p>E\u011fer bir hafta k\u0131sa bir s\u00fcrede ge\u00e7mezse doktora gitmeyi unutmay\u0131n. Bir di\u011fer kas\u0131m\u0131z <strong>quadriceps<\/strong> (\u00fcst \u00f6n bacak) topa vurdu\u011funuzda g\u00fcc\u00fc \u00e7o\u011funlukla ald\u0131\u011f\u0131m\u0131z b\u00f6lge diyebiliriz. E\u011fer aktif spor yapan biri de\u011filseniz ve bacak kaslar\u0131n\u0131z geli\u015fmi\u015f de\u011filse a\u00e7ma-germe yaparak ma\u00e7tan \u00f6nce bu kas\u0131 esnetmeniz gerekir.<\/p>\n<h3>Hal\u0131 Saha Sakatl\u0131klar\u0131<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-924\" src=\"https:\/\/adameksik.com\/blog\/wp-content\/uploads\/2022\/01\/hali-sahada-sakatlanmak.jpg\" alt=\"hali-sahada-sakatlanmak\" width=\"630\" height=\"420\" srcset=\"https:\/\/adameksik.com\/blog\/wp-content\/uploads\/2022\/01\/hali-sahada-sakatlanmak.jpg 630w, https:\/\/adameksik.com\/blog\/wp-content\/uploads\/2022\/01\/hali-sahada-sakatlanmak-300x200.jpg 300w\" sizes=\"auto, (max-width: 630px) 100vw, 630px\" \/><\/p>\n<p>Kramplar ve en \u00e7ok a\u011fr\u0131yan b\u00f6lgemiz; <strong>calves<\/strong> (arka alt bacak). V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z g\u00fcn i\u00e7erisinde uzun s\u00fcreli y\u00fcr\u00fcy\u00fc\u015flerde bile bacaklar\u0131m\u0131zda a\u011fr\u0131ya sebep olur. Bunun ortaya \u00e7\u0131kard\u0131\u011f\u0131 durum ise k\u00fctlemizin bacaklar\u0131m\u0131za yapt\u0131\u011f\u0131 bas\u0131n\u00e7t\u0131r. Calves kas\u0131 <strong>ma\u00e7tan sonra en \u00e7ok a\u011fr\u0131yan<\/strong> k\u0131s\u0131md\u0131r.<\/p>\n<p>E\u011fer \u00e7ok susuz kald\u0131ysan\u0131z ve y\u00fcksek tempoda ko\u015ftuysan\u0131z bu b\u00f6lgeye a\u011f\u0131r derecede kramplar girer. Bunun \u00f6n\u00fcne ge\u00e7mek i\u00e7in genelde ma\u00e7lardan \u00f6nce <em>kas gev\u015fetici kremler<\/em> ve a\u011fr\u0131 kesiciler kullan\u0131lmaktad\u0131r. E\u011fer her ikisini de yapm\u0131yorsan\u0131z muhtemelen bir hafta s\u00fcresince yapt\u0131\u011f\u0131n\u0131z her eylemde a\u011fr\u0131 hissedeceksiniz.<\/p>\n<p>Son olarak kilolu biriyseniz ve ma\u00e7lara \u00e7\u0131k\u0131yorsan\u0131z dikkat etmeniz gereken bir di\u011fer b\u00f6l\u00fcm, ayak bilekleridir. Hamstring, quadriceps, calves kaslar\u0131n\u0131z masaj yapt\u0131rarak, <strong>s\u0131cak-so\u011fuk uygulama<\/strong> yaparak ge\u00e7irebilece\u011finiz a\u011fr\u0131lar ya\u015fat\u0131r. Ancak ayak bile\u011fi yaralanmalar\u0131 ciddi bir \u00f6nem ta\u015f\u0131r ve iyile\u015fme s\u00fcreci artabilir.<\/p>\n<p><em>Ayak bile\u011fimizin hal\u0131 sahada sakatlanmamas\u0131 i\u00e7in<\/em> dikkat etmemiz gerek nokta ilk \u00f6nce <strong>krampon se\u00e7imi<\/strong>dir. Daha sonra topa vuru\u015f yapt\u0131\u011f\u0131n\u0131z \u015fekil ve bast\u0131\u011f\u0131n\u0131z yer \u00e7ok \u00f6nemlidir. Zeminin sakatlanmalarda ki etkisi \u00e7ok y\u00fcksektir. Topa vuru\u015f yaparken, aya\u011f\u0131n\u0131z\u0131 koyman\u0131z gereken konum ve vuru\u015fu tercih etti\u011finiz bi\u00e7im sakatl\u0131\u011f\u0131n \u00f6n\u00fcne ge\u00e7er.<\/p>\n<p>En \u00f6nemlisi de bunlar\u0131n seviyesini ayarlamakt\u0131r. Hal\u0131 sahada ma\u00e7 yapaca\u011f\u0131n\u0131z saatten \u00f6nce gelip biraz al\u0131\u015ft\u0131rma yapmak ve v\u00fccudu haz\u0131rlamak yararl\u0131 olur. B\u00f6ylece sakatl\u0131k riskinizi en aza indirgeyebilirsiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-317\" src=\"https:\/\/adameksik.com\/blog\/wp-content\/uploads\/2018\/06\/logo.png\" alt=\"logo\" width=\"242\" height=\"44\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hal\u0131 sahada bilindi\u011fi \u00fczere \u00e7ok fazla sakatl\u0131k ya\u015fanmaktad\u0131r. Sebebi nedir ? Hal\u0131 sahada neden sakatlan\u0131r\u0131z ? gibi sorular\u0131n cevab\u0131n\u0131 sizler<\/p>\n","protected":false},"author":1,"featured_media":925,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[132,321,320,323,322],"class_list":["post-922","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halisaha","tag-hali-saha-sakatliklari","tag-hali-sahada-diz-sakatliklari","tag-hali-sahada-sakatlandim","tag-hali-sahadan-sonra-bacak-agrisi","tag-hali-sahadan-sonra-kasik-agrisi"],"_links":{"self":[{"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/posts\/922","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/comments?post=922"}],"version-history":[{"count":1,"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/posts\/922\/revisions"}],"predecessor-version":[{"id":926,"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/posts\/922\/revisions\/926"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/media\/925"}],"wp:attachment":[{"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/media?parent=922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/categories?post=922"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adameksik.com\/blog\/wp-json\/wp\/v2\/tags?post=922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}