{"id":142022,"date":"2026-05-17T01:49:00","date_gmt":"2026-05-16T23:49:00","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-kolena-5\/"},"modified":"2026-07-05T08:27:30","modified_gmt":"2026-07-05T06:27:30","slug":"cviky-na-bolava-kolena-5","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bolava-kolena-5\/","title":{"rendered":"Cviky na bolav\u00e1 kolena: Jak si ulevit a pos\u00edlit klouby"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-kolena-3\/\">Bolav\u00e1 kolena<\/a> jsou \u010dast\u00fdm probl\u00e9mem jak u sportovc\u016f, tak i u t\u011bch, kte\u0159\u00ed se jen sna\u017e\u00ed v\u00e9st aktivn\u00ed \u017eivot. \u010casto se podce\u0148uj\u00ed, i kdy\u017e mohou m\u00edt v\u00e1\u017en\u00fd dopad na kvalitu \u017eivota. V tomto \u010dl\u00e1nku si p\u0159edstav\u00edme <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-kolena-2\/\">\u00fa\u010dinn\u00e9 cviky<\/a>, kter\u00e9 v\u00e1m mohou pomoci <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolave-zada\/\">ulevit od bolesti<\/a> a z\u00e1rove\u0148 <a href=\"https:\/\/revolucnicviceni.cz\/artroza-kolene-cviceni\/\">pos\u00edlit okoln\u00ed svaly a klouby<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Co zp\u016fsobuje <a href=\"https:\/\/revolucnicviceni.cz\/bolava-kolena\/\">bolest kolen<\/a>?<\/li><li>Jak cvi\u010dit spr\u00e1vn\u011b a bezpe\u010dn\u011b?<\/li><li>Efektivn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/bolest-kolene-cviky\/\">cviky pro pos\u00edlen\u00ed kolen<\/a><\/li><li>Pravidla pro prevenci zran\u011bn\u00ed<\/li><li>Kdy nav\u0161t\u00edvit odborn\u00edka?<\/li><li>Jak v\u00fd\u017eiva ovliv\u0148uje zdrav\u00ed kolen?<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">P\u0159\u00ed\u010diny bolesti kolen<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bolest kolen m\u016f\u017ee m\u00edt r\u016fzn\u00e9 p\u0159\u00ed\u010diny, v\u010detn\u011b \u00faraz\u016f, nadm\u011brn\u00e9ho zat\u00ed\u017een\u00ed, artritidy nebo z\u00e1n\u011bt\u016f. D\u016fle\u017eit\u00e9 je rozpoznat konkr\u00e9tn\u00ed p\u0159\u00ed\u010dinu, abychom mohli zvolit spr\u00e1vn\u00fd p\u0159\u00edstup k l\u00e9\u010db\u011b a prevenci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny zahrnuj\u00ed:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159et\u011b\u017eov\u00e1n\u00ed kloub\u016f p\u0159i sportu nebo pr\u00e1ci<\/li><li>\u00darazy \u2013 v\u00fdrony, zlomeniny<\/li><li>Degenerativn\u00ed onemocn\u011bn\u00ed jako artr\u00f3za<\/li><li>Z\u00e1n\u011bty \u2013 nap\u0159. burzitida<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 cvi\u010dit s citem a dodr\u017eovat p\u00e1r z\u00e1kladn\u00edch pravidel. Pokud c\u00edt\u00edte bolest, m\u011bli byste p\u0159estat \u010di p\u0159izp\u016fsobit cvik. Zde je n\u011bkolik tip\u016f, jak za\u010d\u00edt:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Zah\u0159ejte se p\u0159ed cvi\u010den\u00edm \u2013 prokrven\u00ed sval\u016f a kloub\u016f je kl\u00ed\u010dov\u00e9.<\/li><li>Za\u0159a\u010fte dotahovac\u00ed cviky \u2013 pos\u00edl\u00edte stabiliz\u00e1tory kolem kolen.<\/li><li>Pracujte na flexibilit\u011b \u2013 protahov\u00e1n\u00ed pom\u016f\u017ee p\u0159edch\u00e1zet zran\u011bn\u00edm.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">U\u017eite\u010dn\u00e9 cviky pro <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-posileni-kolen\/\">pos\u00edlen\u00ed kolen<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tady je n\u011bkolik cvik\u016f, kter\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolava-kolena-2\/\">mohou b\u00fdt praktick\u00e9<\/a> a efektivn\u00ed:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Posilov\u00e1n\u00ed \u010dty\u0159hlav\u00e9ho svalu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte s nohama na \u0161\u00ed\u0159ku bok\u016f, <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolava-kolena\/\">pokr\u010dte kolena a<\/a> sni\u017ete se, jako byste si sedali na \u017eidli. Dr\u017ete pozici 10 sekund a vra\u0165te se zp\u011bt. Opakujte 10kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mostek<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada\/\">z\u00e1da s pokr\u010den\u00fdmi<\/a> koleny. Zvedn\u011bte p\u00e1nev k zemi a dr\u017ete ji v \u00farovni kolen. Vydr\u017ete 10 sekund a vra\u0165te se zp\u011bt. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Prota\u017een\u00ed l\u00fdtkov\u00fdch sval\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se \u010delem ke zdi a polo\u017ete si dlan\u011b na st\u011bnu. Vyhoupn\u011bte se na \u0161pi\u010dky a dr\u017ete n\u011bkolik sekund. Pom\u00e1h\u00e1 to uvolnit nap\u011bt\u00ed v kolenech.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed se snadno dopust\u00edme chyb, kter\u00e9 mohou zhor\u0161it na\u0161e probl\u00e9my. Zde jsou n\u011bkter\u00e9 z nich:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ignorov\u00e1n\u00ed bolesti \u2013 pokud v\u00e1s n\u011bco bol\u00ed, ned\u011blejte to.<\/li><li>N\u00e1hl\u00e9 zm\u011bny intenzity \u2013 postupujte pomalu a zvy\u0161ujte z\u00e1t\u011b\u017e postupn\u011b.<\/li><li>Sou\u010dasn\u00e9 cvi\u010den\u00ed s nespr\u00e1vnou technikou \u2013 nau\u010dte se spr\u00e1vnou formu cvik\u016f.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy nav\u0161t\u00edvit odborn\u00edka?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se bolest kolen zhor\u0161uje, trv\u00e1 d\u00e9le ne\u017e p\u00e1r dn\u00ed nebo je spojena s otokem, je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. Specialista m\u016f\u017ee stanovit diagn\u00f3zu a navrhnout nejlep\u0161\u00ed l\u00e9\u010dbu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fd\u017eiva a klouby<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pohodl\u00ed na\u0161ich kolen m\u016f\u017ee podpo\u0159it tak\u00e9 spr\u00e1vn\u00e1 v\u00fd\u017eiva. Dopl\u0148ky jako <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">kloubn\u00ed v\u00fd\u017eiva EL-EL\u00c1STICO<\/a> mohou pomoci dodat t\u011blu pot\u0159ebn\u00e9 l\u00e1tky na obnovu po\u0161kozen\u00fdch struktur a podporu pohybov\u00e9ho apar\u00e1tu. Zvl\u00e1\u0161t\u011b protiz\u00e1n\u011btliv\u00e9 l\u00e1tky mohou hr\u00e1t kl\u00ed\u010dovou roli v prevenci bolesti a z\u00e1n\u011bt\u016f.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Autor:<\/strong> Jan And\u011bl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Souvisej\u00edc\u00ed \u010dl\u00e1nky<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/allegro-masti-na-bolave-klouby-a-vazy\/\">Allegro masti na bolav\u00e9 klouby a vazy: Co byste m\u011bli v\u011bd\u011bt?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bolave-brisni-svaly-od-bolesti-zad\/\">Bolav\u00e9 b\u0159i\u0161n\u00ed svaly a bolesti zad: Jak spolu souvisej\u00ed?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada-s-gumou\/\">Cviky na bolav\u00e1 z\u00e1da s gumou, kter\u00e9 pomohou<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bolava-bedra\/\">Jak se vypo\u0159\u00e1dat s bolav\u00fdmi bedry: Tipy a rady<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bolav\u00e1 kolena jsou \u010dast\u00fdm probl\u00e9mem jak u sportovc\u016f, tak i u t\u011bch, kte\u0159\u00ed se jen sna\u017e\u00ed v\u00e9st aktivn\u00ed \u017eivot. \u010casto se podce\u0148uj\u00ed, i kdy\u017e mohou m\u00edt v\u00e1\u017en\u00fd dopad na kvalitu \u017eivota. V tomto \u010dl\u00e1nku si p\u0159edstav\u00edme \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci ulevit od bolesti a z\u00e1rove\u0148 pos\u00edlit okoln\u00ed svaly a klouby. Co zp\u016fsobuje bolest &#8230; <a title=\"Cviky na bolav\u00e1 kolena: Jak si ulevit a pos\u00edlit klouby\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bolava-kolena-5\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na bolav\u00e1 kolena: Jak si ulevit a pos\u00edlit klouby\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":142701,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,8747,1409,308],"tags":[13597,8,638,1396,676,1016,1593,10],"class_list":["post-142022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-rehabilitace","category-zdravi","tag-bolesti-kolen","tag-cviceni","tag-kloubni-vyziva","tag-pohybovy-aparat","tag-prevence","tag-rehabilitace","tag-silovy-trenink","tag-zdravi"],"better_featured_image":{"id":142701,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: bolesti kolen.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-bolava-kolena-5.webp","filesize":51744,"sizes":{"medium":{"file":"cviky-na-bolava-kolena-5-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":7178,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-kolena-5-300x300.webp"},"thumbnail":{"file":"cviky-na-bolava-kolena-5-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":3200,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-kolena-5-150x150.webp"},"medium_large":{"file":"cviky-na-bolava-kolena-5-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":22028,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-kolena-5-768x768.webp"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":142022,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-kolena-5.webp"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Bolav\u00e1 kolena jsou \u010dast\u00fdm probl\u00e9mem jak u sportovc\u016f, tak i u t\u011bch, kte\u0159\u00ed se jen sna\u017e\u00ed v\u00e9st aktivn\u00ed \u017eivot. \u010casto se podce\u0148uj\u00ed, i kdy\u017e mohou m\u00edt v\u00e1\u017en\u00fd dopad na kvalitu \u017eivota. V tomto \u010dl\u00e1nku si p\u0159edstav\u00edme \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci ulevit od bolesti a z\u00e1rove\u0148 pos\u00edlit okoln\u00ed svaly a klouby. 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V tomto \u010dl\u00e1nku si p\u0159edstav\u00edme \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci ulevit od bolesti a z\u00e1rove\u0148 pos\u00edlit okoln\u00ed svaly a klouby. 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