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Křeče Tisk E-mail
Neděle, 27. leden 2008
Vznik křečí patří k nejčastějším černým můrám běžců. A zároveň je to jedna z oblastí, která je opředená nejvíce mýty a mylnými předpoklady. Jak vlastně dochází ke vzniku křečí? A jde jim nějak předcházet? Nejdříve je třeba uvést několik faktů: - křeče častěji postihují muže než ženy - jejich vznik má přímou souvislost s délkou trvání a intenzitou pohybu. Čím dále a rychleji běžíte, tím pravděpodobněji se křeče objeví. - křeče nejčastěji přichází po 30 kilometrech běhu a je celkem jedno, jakou rychlostí se pohybujete  - křeče obvykle postihují velké svaly, které se rozpínají mezi dvěma klouby – přední stehenní sval (kvadriceps), zadní stehenní sval (hamstring) a lýtkový sval - často mají souvislost se změnou rychlosti, sklonu trati nebo povrchu. Klasickým příkladem je výběh do kopce a následný seběh, nebo přechod na trávu po dlouhých kilometrech na asfaltu - někteří lidé jsou ke křečím náchylnější než jiní Nejčastějším mýtem o křečích je to, že vznikají v důsledku dehydratace a ztráty minerálů, jako jsou sodík, hořčík a draslík. Minerály určitě hrají důležitou roli při stahování svalů, takže každá nerovnost může ovlivňovat funkce svalů. Nicméně, když běžci během výkonu „dojdou“ minerály, proč křeče nepostihnou svaly na celém těle? Jihoafričtí vědci před časem zjišťovali, jak a proč vznikají u vytrvalců křeče. Účastníkům Two Oceans marathonu (56 km) odebrali před startem krev a zjišťovali množství glukózy, sodíku, hořčíku a draslíku. A co zjistili? Ze 44 běžců, kteří se zúčastnili výzkumu, jich 21 během závodu dostalo křeče a 23 nikoli. Přitom množství uvedených prvků v krvi měli obě skupiny stejné. A všichni byli v cíli přibližně stejně dehydrovaní. Závěr je jasný: nedostatek minerálů a dehydratace nezpůsobují vznik křečí. Co je tedy příčinou? V té samé studii lékaři okamžitě po konci závodu vyšetřili běžce, kteří měli tak silné křeče, že stěží mohli chodit. Měřili jim elektrickou aktivitu ve svalech hned po závodě a pak po hodině, kdy křeče odezněly. I v tomto okamžiku svaly postižených běžců vykazovaly vyšší úroveň elektrické aktivity. To naznačuje, že někteří běžci jsou více náchylní ke křečím kvůli hyperpodrážditelným svalům, zvláště během dlouhodobější zátěže. Receptory ve svalové tkáni, které mají koordinovat stažení a uvolnění svalů na základě informací mozku, nepracují adekvátně. Důsledkem toho je, že mozek zpětně dostává špatnou informaci a svaly zůstávají staženy. Co je příčinou toho, že receptory přestávají správně pracovat, není ještě vědcům tak moc jasné, ale je zde zřejmá souvislost s únavou při dlouhodobé a opakované námaze. Ale dost odborných teorií. Není tolik důležité, proč křeče vznikají, jako spíše to, jak jejich vzniku předcházet. Zde je na závěr několik rad: 1) Musíte svaly učit, co po nich budete při závodě (maratonu) chtít. Měli byste trénovat část objemů při odpovídajícím tempu, při různém sklonu terénu a na povrchu, po kterém pak budete závodit. Trénujte prostě ve stejných podmínkách, ve kterých budete muset podávat maximální výkon. 2) Posilujte. Čím silnější budou vaše svaly, tím snadněji budou odolávat křečím. Běhejte v kopcích, choďte do posilovny. 3) Strečujte pravidelně. Zvyšující flexibilita svalů může pomoci při prevenci proti vzniku křečí. 4) Buďte velmi opatrní při náhlé změně tempa nebo sklonu trati v závěrečných pasážích závodu. Unavené svaly už se hůře adaptují na prudké změny.
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