{"id":2939,"date":"2024-04-16T14:55:06","date_gmt":"2024-04-16T14:55:06","guid":{"rendered":"https:\/\/acticade.eu\/?p=2939"},"modified":"2024-04-29T12:23:00","modified_gmt":"2024-04-29T12:23:00","slug":"pilates-tennisisti-kuunarliigesele","status":"publish","type":"post","link":"https:\/\/acticade.eu\/en\/pilates-tennisisti-kuunarliigesele\/","title":{"rendered":"Tennisisti k\u00fc\u00fcnarliiges: Nr 1 vaenlane tennisem\u00e4ngus"},"content":{"rendered":"\n<h1 class=\"wp-block-heading has-large-font-size\" id=\"tennisisti-kuunarliiges-tennisemangijate-kardetud-vaenlane\"><strong>Tennisisti k\u00fc\u00fcnarliiges: Nr 1 vaenlane<\/strong> <strong>tennisem\u00e4ngus<\/strong><\/h1>\n\n\n\n<!-- Meta Pixel Code -->\n<script>\n!function(f,b,e,v,n,t,s)\n{if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};\nif(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\nn.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];\ns.parentNode.insertBefore(t,s)}(window, document,'script',\n'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\nfbq('init', '7485254324899990');\nfbq('track', 'PageView');\n<\/script>\n<noscript><img height=\"1\" width=\"1\" style=\"display:none\"\nsrc=\"https:\/\/www.facebook.com\/tr?id=7485254324899990&#038;ev=PageView&#038;noscript=1\"\n\/><\/noscript>\n<!-- End Meta Pixel Code -->\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left has-medium-font-size\">Tennisisti k\u00fc\u00fcnarliiges ehk lateraalne epikond\u00fcliit on levinud seisund, mis ei piirdu vaid tennisem\u00e4ngijatega, vaid m\u00f5jutab k\u00f5iki inimesi, kes tegelevad korduvate k\u00e4e, randme ja k\u00fc\u00fcnarnuki liigutustega.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Liigu peat\u00fckki:<\/h2><nav><ul><li class=\"\"><a href=\"#mis-on-lateraalne-epikonduliit-ehk-tennisisti-kuunarliiges\">Mis on lateraalne epikond\u00fcliit ehk tennisisti k\u00fc\u00fcnarliiges?<\/a><\/li><li class=\"\"><a href=\"#mis-juhtub-kui-jatta-valutav-kuunarnukk-tahelepanuta\">Mis juhtub, kui j\u00e4tta valutav k\u00fc\u00fcnarnukk t\u00e4helepanuta?<\/a><\/li><li class=\"\"><a href=\"#aktiivne-lahendus-pilatese-treening\">Aktiivne lahendus: Pilatese treening<\/a><\/li><li class=\"\"><a href=\"#harjutused-kodus-treenimiseks\">Harjutused kodus treenimiseks<\/a><ul><li class=\"\"><a href=\"#1-randme-painutus-ja-sirutus\">1. Randme painutus ja sirutus<\/a><\/li><li class=\"\"><a href=\"#2-ratiku-vaanamine\">2. R\u00e4tiku v\u00e4\u00e4namine<\/a><\/li><\/ul><\/li><li class=\"\"><a href=\"#tennis-ja-pilates-ideaalne-kooslus\">Tennis ja Pilates \u2013 ideaalne kooslus<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<figure style=\"aspect-ratio:1;width:520px;height:520px; padding-top:0;padding-bottom:0;\" class=\"aligncenter wp-block-post-featured-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"853\" height=\"1280\" src=\"https:\/\/acticade.eu\/wp-content\/uploads\/2023\/05\/active-ball-court-15720.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"Tennis ja Pilates treening parandab sooritust reketim\u00e4ngudes.\" style=\"width:100%;height:100%;object-fit:cover;\" \/><\/figure>\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mis-on-lateraalne-epikonduliit-ehk-tennisisti-kuunarliiges\"><strong>Mis on lateraalne epikond\u00fcliit ehk tennisisti k\u00fc\u00fcnarliiges?<\/strong><\/h2>\n\n\n\n<p>Tennisisti k\u00fc\u00fcnarliiges avaldub valu ja hellusena k\u00fc\u00fcnarnuki v\u00e4lisk\u00fcljel, p\u00f5hjustatuna k\u00e4e k\u00f5\u00f5lusep\u00f5letikust k\u00fc\u00fcnarnuki piirkonnas. Valu v\u00f5ib kiirguda k\u00fc\u00fcnarnukist k\u00e4sivarde ja randmesse, eriti k\u00e4e sirutamisel v\u00f5i raskuste t\u00f5stmisel. Selle seisundi teket soodustavad korduvad liigutused, mis koormavad k\u00f5\u00f5luseid ja v\u00f5ivad aja jooksul p\u00f5hjustada isegi v\u00e4ikeseid rebendeid. Tennisisti k\u00fc\u00fcnarliiges v\u00f5ib tekkida nii tennisistidel kui ka teistel reketispordialade harrastajatel, aga ka maalritel, puuseppadel, kokkadel, kontorit\u00f6\u00f6tajatel ja teistel elukutsetel, kus tuleb sooritada rutiinseid liigutusi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mis-juhtub-kui-jatta-valutav-kuunarnukk-tahelepanuta\"><strong><strong>Mis juhtub, kui j\u00e4tta valutav k\u00fc\u00fcnarnukk t\u00e4helepanuta?<\/strong><\/strong><\/h2>\n\n\n\n<p>Kuigi seisund v\u00f5ib korraliku puhkusega paraneda iseenesest, ei ole v\u00e4listatud, et ebamugavustunne ja valu kestab pool aastat kuni kaks aastat. Ravimata j\u00e4tmine v\u00f5ib tennisisti k\u00fc\u00fcnarliigese muuta ajutisest t\u00fc\u00fctusest krooniliseks probleemiks, p\u00f5hjustades j\u00e4rgmist:<\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"line-height:2\">\n<li style=\"line-height:2\"><strong>Krooniline valu ja suurenev ebamugavustunne:<\/strong> valu v\u00f5ib p\u00fcsida isegi puhkeolekus v\u00f5i s\u00fcveneda erinevate k\u00e4eliste tegevustega.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>Liikumisulatuse v\u00e4henemine:<\/strong> pikaajaline p\u00f5letik ja valu v\u00f5ivad viia j\u00e4igema k\u00fc\u00fcnarnukini, piirates liikumist.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>Lihaste n\u00f5rkus:<\/strong> pidevad probleemid v\u00f5ivad n\u00f5rgendada k\u00e4sivarre lihaseid, m\u00f5jutades haardetugevust ja osavust.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>K\u00fc\u00fcnarnuki ebastabiilsus:<\/strong> raskematel juhtudel v\u00f5ib kahjustuda k\u00fc\u00fcnarliigese stabiilsus, suurendades edasiste vigastuste riski.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aktiivne-lahendus-pilatese-treening\"><strong>Aktiivne lahendus: Pilatese treening<\/strong><\/h2>\n\n\n\n<p>Pilates aitab tennisisti k\u00fc\u00fcnarliigese probleemi ennetada ning sobib ka h\u00e4sti taastusraviks kui probleem on juba tekkinud.<\/p>\n\n\n\n<ul class=\"wp-block-list\" style=\"line-height:2\">\n<li style=\"line-height:2\"><strong>Parandatud lihaste funktsioon:<\/strong> Pilates \u00f5petab nii k\u00e4te ja jalgade kui ka pea, kaela ja \u00f5lav\u00f6\u00f6tme optimaalsete asendite leidmist ja tugevdab vastavaid lihaseid. S\u00fcstemaatiliselt sooritatud harjutused parandavad vereringet ja ergutavad n\u00e4rvis\u00fcsteemi. K\u00e4sivarre lihased saavad tugevamaks ning optimaalsete liikumismustrite leidmisega v\u00e4heneb k\u00fc\u00fcnarnuki koormus.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>Suurenenud painduvus: <\/strong>paindlikumad lihased ja k\u00f5\u00f5lused on v\u00e4hem altid rebenditele. Pilates aitab suurendada k\u00e4sivarre lihaste painduvust ja parandab koormusjaotust erinevate lihaste, k\u00f5\u00f5luste ja luude vahel.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>Paremate tehnikate ja liikumismustrite leidmine: <\/strong>sportlaste jaoks, eriti tennisem\u00e4ngijate jaoks, v\u00f5ib Pilates aidata parandada tehnikat, edendades \u00f5iget joondust ja t\u00f5husamaid liikumismustreid. See omakorda v\u00e4hendab k\u00fc\u00fcnarliigesele langevat tarbetut koormust.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>Liigestele \u00f5rn: <\/strong>Pilatese harjutused on madala intensiivsusega, keskendudes kontrollitud liigutustele, mis ei koorma valulikku k\u00fc\u00fcnarliigest \u00fcle.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>Kohandatavad harjutused:<\/strong> Pilatese harjutusi saab personaaltunnis kohandada vastavalt vajadustele, keskendudes n\u00f5rkadele kohtadele vigastust s\u00fcvendamata.<\/li>\n\n\n\n<li style=\"line-height:2\"><strong>Terviklik l\u00e4henemine:<\/strong> Kogu keha kui tervikut k\u00e4sitledes aitab Pilates mitte ainult tennisisti k\u00fc\u00fcnarliigese ravis, vaid ka teiste vigastuste ennetamisel.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"harjutused-kodus-treenimiseks\"><strong>Harjutused kodus treenimiseks<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-randme-painutus-ja-sirutus\">1. <strong>Randme painutus ja sirutus<\/strong><\/h3>\n\n\n\n<p><strong>Kuidas teha?<\/strong> Siruta k\u00e4si enda ette peopesa \u00fclespoole. Kasutades teist k\u00e4tt, t\u00f5mba s\u00f5rmi \u00f5rnalt keha poole kuni tunned venitust k\u00e4sivarres. Hoia seda asendit 15 kuni 30 sekundit. Tee kummagi k\u00e4ega kolm seeriat. Seej\u00e4rel siruta k\u00e4si enda ette peopesa allpool ja korda harjutust. J\u00e4rk-j\u00e4rgult v\u00f5ib hakata lisama raskust v\u00f5i vastupanu kummilindiga. Vaata selle harjutuse <a href=\"https:\/\/www.itk.ee\/lateraalne-epikonduliit\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.itk.ee\/lateraalne-epikonduliit\" rel=\"noreferrer noopener\">edasij\u00f5udnud versioone<\/a>.<\/p>\n\n\n\n<p><strong>Kasu: <\/strong>See venitus aitab leevendada pinget k\u00e4sivarre lihastes, mis on \u00fchendatud k\u00fc\u00fcnarnukiga ja sageli pingestatud tennisisti k\u00fc\u00fcnarliigese puhul.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/Randme-painutus-sirutus-1-1024x538.png\" alt=\"Randme sirutus ja painutus tennisisti k\u00fc\u00fcnarliigese leevendamiseks\" class=\"wp-image-3169\" srcset=\"https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/Randme-painutus-sirutus-1-1024x538.png 1024w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/Randme-painutus-sirutus-1-300x158.png 300w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/Randme-painutus-sirutus-1-768x403.png 768w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/Randme-painutus-sirutus-1-18x9.png 18w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/Randme-painutus-sirutus-1.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Randme sirutus ja painutus harjutus<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-ratiku-vaanamine\">2. <strong>R\u00e4tiku v\u00e4\u00e4namine<\/strong><\/h3>\n\n\n\n<p><strong>Kuidas teha?<\/strong> Hoia r\u00e4tikut m\u00f5lema k\u00e4ega \u00f5lgade laiuselt ja siruta k\u00e4ed enda ette. V\u00e4\u00e4na r\u00e4tikut m\u00f5lema k\u00e4ega vastassuundades nagu pigistaksid vett v\u00e4lja. Vaheta v\u00e4\u00e4namiste suunda ja tee seda harjutust 10 korda.<\/p>\n\n\n\n<p><strong>Kasu: <\/strong>See harjutus tugevdab k\u00e4sivarre lihaseid ja ergutab vereringet, aidates leevendada k\u00fc\u00fcnarliigesele langevat koormust. Proovi ka harjutusi <a href=\"https:\/\/www.regionaalhaigla.ee\/sites\/default\/files\/Lateraalne_epikonduliit_eesti_keeles_0.pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.regionaalhaigla.ee\/sites\/default\/files\/Lateraalne_epikonduliit_eesti_keeles_0.pdf\" rel=\"noreferrer noopener\">kummilindiga<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tennis-ja-pilates-ideaalne-kooslus\"><strong>Tennis ja Pilates \u2013 ideaalne kooslus<\/strong><\/h2>\n\n\n\n<p>Kuigi tennisisti k\u00fc\u00fcnarliiges v\u00f5ib olla valulik ja halvav seisund, v\u00f5ib Pilatese kaasamine taastumis- ja ennetusmeetmetesse pakkuda olulist abi. See l\u00e4henemine leevendab mitte ainult valu, vaid parandab ka k\u00e4sivarre, k\u00fc\u00fcnarliigese ja randme tugevust ning painduvust, aidates kaasa \u00fcldisele k\u00e4e tervisele ja funktsioonile. Kontrolli ja t\u00e4psuse r\u00f5hutamisega pakub Pilates ideaalset segu tervenemisest ja ennetusest neile, kes kannatavad tennisisti k\u00fc\u00fcnarliigese all v\u00f5i on sellele vastuv\u00f5tlikud.<\/p>\n\n\n\n<p>Pilatesega esimest korda kokku puutudes on tark alustada <a href=\"https:\/\/acticade.eu\/et\/broneerimine\/\" data-type=\"link\" data-id=\"https:\/\/acticade.eu\/et\/broneerimine\/\">professionaalse juhendamisega<\/a>. Sertifitseeritud Pilatese instruktor saab kohandada harjutusi probleemse k\u00fc\u00fcnarliigese vajadustele, tagades, et liigutused teostatakse \u00f5igesti ja t\u00f5husalt.<\/p>\n\n\n\n<p>Kui soovid ennetada tennisisti k\u00fc\u00fcnarliigese teket v\u00f5i otsid \u00f5rna taastusravi, tasub proovida <a href=\"https:\/\/acticade.eu\/et\/broneerimine\/\" data-type=\"link\" data-id=\"https:\/\/acticade.eu\/et\/broneerimine\/\">Pilatest<\/a>. Pea meeles, et probleemse seisundi \u00fcletamise v\u00f5ti ei seisne ainult ravis, vaid ka proaktiivses ennetamises ja tervisliku, aktiivse elustiili s\u00e4ilitamises.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tennisisti k\u00fc\u00fcnarliiges ei m\u00f5juta ainult sportlasi \u2013 see v\u00f5ib tabada iga\u00fcht. Uuri, kuidas Pilates, tihti alahinnatud treeningviis, aitab ennetada ja ravida seda valulikku seisundit.<\/p>","protected":false},"author":1,"featured_media":571,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[19,21],"tags":[26,22,25,29,24,30,27,28],"class_list":["post-2939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-treening","tag-lateraalne-epikonduliit","tag-pilates","tag-reketiala","tag-taastumine","tag-tennis","tag-tennisisti-kuunarliiges","tag-tennisisti-kuunarnukk","tag-vigastus"],"_links":{"self":[{"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/posts\/2939","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/comments?post=2939"}],"version-history":[{"count":5,"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/posts\/2939\/revisions"}],"predecessor-version":[{"id":3998,"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/posts\/2939\/revisions\/3998"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/media\/571"}],"wp:attachment":[{"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/media?parent=2939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/categories?post=2939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/acticade.eu\/en\/wp-json\/wp\/v2\/tags?post=2939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}