{"id":25835,"date":"2026-05-03T03:28:17","date_gmt":"2026-05-03T01:28:17","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-patni-ostruhu-3\/"},"modified":"2026-06-29T16:18:42","modified_gmt":"2026-06-29T14:18:42","slug":"cviky-na-patni-ostruhu-3","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-patni-ostruhu-3\/","title":{"rendered":"Cviky na patn\u00ed ostruhu: Jak si ulevit od bolesti"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/patni-ostruha-cviky\/\">Patn\u00ed ostruha je<\/a> \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee zp\u016fsobovat zna\u010dn\u00e9 bolesti a nepohodl\u00ed p\u0159i ch\u016fzi. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na praktick\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci s \u00falevou od bolesti a zlep\u0161en\u00ed mobility. Nau\u010d\u00edte se, jak\u00e9 pohyby prov\u00e1d\u011bt, abyste pos\u00edlili svalstvo a podpo\u0159ili zotaven\u00ed. Pokud hled\u00e1te dal\u0161\u00ed zp\u016fsoby, jak si zlep\u0161it kondici bez ohledu na bolest, <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a> m\u016f\u017ee b\u00fdt pro v\u00e1s ide\u00e1ln\u00ed volbou.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Introduction to <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-patni-ostruhy\/\">heel spurs<\/a><\/li>\n<li>Cvi\u010den\u00ed na zlep\u0161en\u00ed flexibility<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-ramena\/\">Posilovac\u00ed cviky<\/a> pro chodidla a l\u00fdtka<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to seek a specialist<\/li>\n<li>FAQ \u2013 \u010dast\u00e9 dotazy<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-patni-ostruhy-2\/\">do patn\u00ed ostruhy<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/patni-ostruha-cviky-2\/\">Patn\u00ed ostruha se<\/a> obvykle projevuje bolest\u00ed v oblasti paty a m\u016f\u017ee b\u00fdt zp\u016fsobena z\u00e1n\u011btem plant\u00e1rn\u00ed fascie. V tomto stavu doporu\u010dujeme cvi\u010den\u00ed, kter\u00e9 pom\u00e1h\u00e1 nejen uvolnit svaly, ale tak\u00e9 zpevnit okoln\u00ed struktury, co\u017e napom\u00e1h\u00e1 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-patni-ostruhu-2\/\">pain relief<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cvi\u010den\u00ed na zlep\u0161en\u00ed flexibility<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Flexibilita v oblasti chodidel je kl\u00ed\u010dov\u00e1. Zde je p\u00e1r jednoduch\u00fdch cvi\u010den\u00ed, kter\u00e1 zvl\u00e1dnete i doma:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protahov\u00e1n\u00ed chodidel:<\/strong> Sta\u0148te si na stup\u00ednek tak, aby paty visely. Pomalu spou\u0161t\u011bjte paty dol\u016f, pak se vra\u0165te do v\u00fdchoz\u00ed pozice. Opakujte 10-15kr\u00e1t.<\/li>\n<li><strong>Valchov\u00e1n\u00ed:<\/strong> Posa\u010fte se na \u017eidli a st\u0159\u00eddav\u011b zvedejte prsty a paty. Toto cvi\u010den\u00ed pom\u00e1h\u00e1 zlep\u0161it prokrven\u00ed.<\/li>\n<li><strong>Podlo\u017een\u00ed:<\/strong> Lehn\u011bte si na z\u00e1da a <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-kolena-2\/\">pokr\u010dte kolena<\/a>. Pot\u00e9 se sna\u017ete p\u0159it\u00e1hnout jedno koleno k hrudn\u00edku, zat\u00edmco druh\u00e1 noha z\u016fst\u00e1v\u00e1 pokr\u010den\u00e1. Dr\u017ete pozici 15 sekund a opakujte na druh\u00e9 noze.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Posilovac\u00ed cviky pro chodidla a l\u00fdtka<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pos\u00edlen\u00ed sval\u016f kolem paty a chodidla m\u016f\u017ee pomoci p\u0159i zotaven\u00ed. Zva\u017ete tato cvi\u010den\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pantofle:<\/strong> Stoupn\u011bte si na \u0161pi\u010dky a pomalu se spou\u0161t\u011bjte zp\u011bt. Opakujte 10-15kr\u00e1t.<\/li>\n<li><strong>Postupn\u00e9 sezen\u00ed:<\/strong> Se\u010fte na zemi s nohou nat\u00e1hnutou. Pomalu ji ohn\u011bte a nat\u00e1hn\u011bte zp\u011bt. To pom\u016f\u017ee rozlehnout svalstvo.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bd\u011bt, na co si d\u00e1vat pozor, je stejn\u00e9 d\u016fle\u017eit\u00e9 jako znalost spr\u00e1vn\u00fdch cvik\u016f. Mezi \u010dast\u00e9 chyby pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ignorov\u00e1n\u00ed bolesti \u2013 pokud c\u00edt\u00edte bolest, cvi\u010den\u00ed p\u0159eru\u0161te a neprov\u00e1d\u011bjte je na s\u00edlu.<\/li>\n<li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed cvi\u010den\u00edm m\u016f\u017ee v\u00e9st k dal\u0161\u00edm zran\u011bn\u00edm.<\/li>\n<li>Prov\u00e1d\u011bn\u00ed cvik\u016f s nespr\u00e1vnou technikou \u2013 zam\u011b\u0159te se na spr\u00e1vnou formu, abyste se vyhnuli \u00faraz\u016fm.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest trv\u00e1 nebo se zhor\u0161uje, nebojte se vyhledat odborn\u00e9ho l\u00e9ka\u0159e \u010di fyzioterapeuta. To je d\u016fle\u017eit\u00e9 zejm\u00e9na, pokud:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bolest je intenzivn\u00ed a br\u00e1n\u00ed v\u00e1m v b\u011b\u017en\u00fdch \u010dinnostech.<\/li>\n<li>P\u0159i cvi\u010den\u00ed poci\u0165ujete n\u00e1hlou ostrou bolest.<\/li>\n<li>M\u00e1te opakovan\u00e9 zran\u011bn\u00ed nebo pot\u00ed\u017ee s pohybem.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">What <a href=\"https:\/\/revolucnicviceni.cz\/en\/patni-ostruha-cviky-3\/\">je to patn\u00ed ostruha<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-patni-ostruhu-2\/\">Patn\u00ed ostruha je<\/a> kostn\u00ed v\u00fdr\u016fstek na patn\u00ed kosti, kter\u00fd m\u016f\u017ee zp\u016fsobit bolest p\u0159i ch\u016fzi nebo b\u011bhu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak mohu zm\u00edrnit bolest spojenou s <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-patni-ostruhu\/\">patn\u00ed ostruhou<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pomoci mohou protahovac\u00ed a posilovac\u00ed cvi\u010den\u00ed, stejn\u011b jako spr\u00e1vn\u00fd v\u00fdb\u011br obuvi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1 l\u00e9\u010dba patn\u00ed ostruhy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cas pot\u0159ebn\u00fd na uzdraven\u00ed se li\u0161\u00ed, obvykle se \u0159e\u0161\u00ed v \u0159\u00e1dech t\u00fddn\u016f a\u017e m\u011bs\u00edc\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou cviky \u00fa\u010dinn\u00e9 pro ka\u017ed\u00e9ho?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00fd reaguje na cvi\u010den\u00ed jinak. Dbejte na to, abyste cvi\u010dili opatrn\u011b a v souladu se sv\u00fdm t\u011blem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kde najdu dal\u0161\u00ed informace nebo pomoc?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Odborn\u00edci jako fyzioterapeuti nebo ortopedi v\u00e1m mohou poskytnout konkr\u00e9tn\u00ed rady a l\u00e9\u010debn\u00e9 pl\u00e1ny.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-kycle-cviky-2\/\">Cviky na \u00falevu od bolesti ky\u010dle: Jak efektivn\u011b cvi\u010dit doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/artroza-v-koleni-posilujici-cviky-2\/\">Artr\u00f3za v koleni: Posiluj\u00edc\u00ed cviky pro \u00falevu a prevenci<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolave-ramena-youtube\/\">Cviky na bolav\u00e1 ramena: Kde je naj\u00edt na YouTube?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-v-60\/\">Cviky na b\u0159icho v 60: Jak z\u016fstat fit a aktivn\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-v-posilovne\/\">Cviky v posilovn\u011b pro efektivn\u00ed tr\u00e9nink<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-provadet-kegelovy-cviky-2\/\">Jak prov\u00e1d\u011bt Kegelovy cviky: Praktick\u00fd n\u00e1vod a tipy<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Patn\u00ed ostruha je \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee zp\u016fsobovat zna\u010dn\u00e9 bolesti a nepohodl\u00ed p\u0159i ch\u016fzi. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na praktick\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci s \u00falevou od bolesti a zlep\u0161en\u00ed mobility. Nau\u010d\u00edte se, jak\u00e9 pohyby prov\u00e1d\u011bt, abyste pos\u00edlili svalstvo a podpo\u0159ili zotaven\u00ed. Pokud hled\u00e1te dal\u0161\u00ed zp\u016fsoby, jak si zlep\u0161it kondici bez ohledu na &#8230; <a title=\"Cviky na patn\u00ed ostruhu: Jak si ulevit od bolesti\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-patni-ostruhu-3\/\" aria-label=\"Read more about Cviky na patn\u00ed ostruhu: Jak si ulevit od bolesti\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109185,"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":[2,258,1802,1409,308],"tags":[11553,8,297,1395,1490,2337,1569,1016],"class_list":["post-25835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bolest-chodidel","tag-cviceni","tag-domaci-cviceni","tag-fyzioterapie","tag-kondice","tag-patni-ostruha","tag-prevenci-bolesti","tag-rehabilitace"],"better_featured_image":{"id":109185,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: patn\u00ed ostruha.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-patni-ostruhu-3.png","filesize":1028781,"sizes":{"medium":{"file":"cviky-na-patni-ostruhu-3-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":74855,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-patni-ostruhu-3-300x300.png"},"thumbnail":{"file":"cviky-na-patni-ostruhu-3-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":23799,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-patni-ostruhu-3-150x150.png"},"medium_large":{"file":"cviky-na-patni-ostruhu-3-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":469403,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-patni-ostruhu-3-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":25835,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-patni-ostruhu-3.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Patn\u00ed ostruha je \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee zp\u016fsobovat zna\u010dn\u00e9 bolesti a nepohodl\u00ed p\u0159i ch\u016fzi. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na praktick\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci s \u00falevou od bolesti a zlep\u0161en\u00ed mobility. Nau\u010d\u00edte se, jak\u00e9 pohyby prov\u00e1d\u011bt, abyste pos\u00edlili svalstvo a podpo\u0159ili zotaven\u00ed. 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