{"id":274,"date":"2025-12-01T13:28:14","date_gmt":"2025-12-01T13:28:14","guid":{"rendered":"https:\/\/melisanaklosterfrau.pl\/?p=274"},"modified":"2025-12-03T10:13:57","modified_gmt":"2025-12-03T10:13:57","slug":"czym-sa-powysilkowe-bole-miesni","status":"publish","type":"post","link":"https:\/\/melisanaklosterfrau.pl\/?p=274","title":{"rendered":"Czym s\u0105\u00a0powysi\u0142kowe b\u00f3le mi\u0119\u015bni?"},"content":{"rendered":"\n<p>B\u00f3l mi\u0119\u015bni plec\u00f3w, brzucha czy r\u0105k, dokuczaj\u0105cy po intensywnym treningu, nie&nbsp;jest niczym zaskakuj\u0105cym. Jak powstaj\u0105 tak zwane zakwasy i&nbsp;jak radzi\u0107 sobie z&nbsp;b\u00f3lem mi\u0119\u015bni po wysi\u0142ku? Odpowiedzi na&nbsp;te pytania znajdziesz w&nbsp;poni\u017cszym artykule.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>B\u00f3l mi\u0119\u015bni po treningu<\/strong><\/h2>\n\n\n\n<p>Zesp\u00f3\u0142 op\u00f3\u017anionego b\u00f3lu mi\u0119\u015bniowego, czyli DOMS (ang. delayed onset muscle soreness), to&nbsp;b\u00f3l mi\u0119\u015bni pojawiaj\u0105cy&nbsp;si\u0119 po wykonanym treningu. Cho\u0107 pierwsze dolegliwo\u015bci mog\u0105 wyst\u0105pi\u0107 ju\u017c po 12 godzinach, z&nbsp;ich najwi\u0119kszym nat\u0119\u017ceniem mamy do&nbsp;czynienia najcz\u0119\u015bciej mi\u0119dzy 24. a&nbsp;48. godzin\u0105 po zako\u0144czonych \u0107wiczeniach.&nbsp;<strong>B\u00f3l mi\u0119\u015bni po wysi\u0142ku<\/strong>&nbsp;mo\u017ce utrzymywa\u0107&nbsp;si\u0119 nawet do&nbsp;5-7 dni<sup>1<\/sup>.<\/p>\n\n\n\n<p>Szczeg\u00f3lnie dokuczliwy bywa&nbsp;<strong>b\u00f3l mi\u0119\u015bni n\u00f3g<\/strong>&nbsp;\u2013 gdy ju\u017c&nbsp;si\u0119 pojawi, kucanie czy wchodzenie po schodach mo\u017ce okaza\u0107&nbsp;si\u0119 nie&nbsp;lada wyzwaniem. Nie&nbsp;mniej doskwiera\u0107 potrafi\u0105 tak\u017ce&nbsp;<strong>b\u00f3le mi\u0119\u015bni r\u0105k<\/strong>&nbsp;\u2013 z&nbsp;pewno\u015bci\u0105 wie o&nbsp;tym ka\u017cda osoba, kt\u00f3ra kiedy\u015b zrobi\u0142a o&nbsp;kilka \u201cpompek\u201d za&nbsp;du\u017co.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bol\u0105ce mi\u0119\u015bnie, czyli zakwasy \u2013 jak powstaj\u0105?<\/strong><\/h2>\n\n\n\n<p>Niegdy\u015b s\u0105dzono, \u017ce&nbsp;za&nbsp;<strong>potreningowy b\u00f3l mi\u0119\u015bni&nbsp;<\/strong>odpowiedzialny jest gromadz\u0105cy&nbsp;si\u0119 w&nbsp;mi\u0119\u015bniach kwas mlekowy. W&nbsp;rzeczywisto\u015bci jednak utrzymuje&nbsp;si\u0119 on przez jedn\u0105 do&nbsp;dw\u00f3ch godzin po \u0107wiczeniach, podczas gdy dolegliwo\u015bci b\u00f3lowe swoje apogeum osi\u0105gaj\u0105 zwykle po up\u0142ywie doby. Okazuje si\u0119, \u017ce&nbsp;<strong>b\u00f3l mi\u0119\u015bni po wysi\u0142ku fizycznym&nbsp;<\/strong>jest skutkiem mikrouraz\u00f3w, kt\u00f3re powstaj\u0105 podczas treningu, jak r\u00f3wnie\u017c nap\u0142ywu kom\u00f3rek chc\u0105cych pozby\u0107&nbsp;si\u0119 stanu zapalnego w&nbsp;uszkodzonych miejscach<sup>2<\/sup>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>B\u00f3l mi\u0119\u015bni po \u0107wiczeniach \u2013 jak mu zapobiec?<\/strong><\/h2>\n\n\n\n<p>Warto wiedzie\u0107, \u017ce&nbsp;zespo\u0142owi op\u00f3\u017anionego b\u00f3lu mi\u0119\u015bniowego mo\u017cna zapobiec. Ewentualne dolegliwo\u015bci b\u0119d\u0105 znacznie mniej dokuczliwe, je\u015bli cia\u0142o b\u0119dzie odpowiednio przygotowane do&nbsp;treningu. Co to&nbsp;oznacza? Organizm trzeba przyzwyczai\u0107 do&nbsp;wysi\u0142ku, a&nbsp;\u0107wiczenia wprowadza\u0107 stopniowo. Intensywny trening po tygodniowej lub d\u0142u\u017cszej przerwie z&nbsp;pewno\u015bci\u0105 sko\u0144czy&nbsp;si\u0119 zakwasami. Je\u015bli wi\u0119c masz w&nbsp;planach \u0107wiczenia, pami\u0119taj o&nbsp;solidnej rozgrzewce i&nbsp;staraj&nbsp;si\u0119 rusza\u0107 regularnie. W&nbsp;dniu zwi\u0119kszonego wysi\u0142ku fizycznego warto tak\u017ce&nbsp;si\u0119 porozci\u0105ga\u0107.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Co na&nbsp;b\u00f3l mi\u0119\u015bni po \u0107wiczeniach?<\/strong><\/h2>\n\n\n\n<p>Po solidnym treningu trzeba da\u0107 organizmowi czas na&nbsp;regeneracj\u0119. Odpowiednio d\u0142ugi sen i&nbsp;zbilansowana dieta z&nbsp;pewno\u015bci\u0105 pomog\u0105 szybciej wr\u00f3ci\u0107 do&nbsp;formy. Podobnie ciep\u0142a, relaksuj\u0105ca k\u0105piel. Na&nbsp;bolesne miejsca warto zastosowa\u0107 miejscowo tak\u017ce zio\u0142owy preparat jakim jest Melisana. Zawarte w&nbsp;niej sk\u0142adniki pomog\u0105 rozprawi\u0107&nbsp;si\u0119 z&nbsp;<strong>b\u00f3lem mi\u0119\u015bni po treningu<\/strong>, przyspieszaj\u0105c tym samym regeneracj\u0119 tkanek.<\/p>\n\n\n\n<p><em>Powy\u017cszy tekst nie&nbsp;stanowi \u017ar\u00f3d\u0142a porady medycznej i&nbsp;nie mo\u017ce by\u0107 traktowany jako zast\u0119pstwo dla \u015bwiadczenia us\u0142ug medycznych przez lekarza.<br><br>mel.03.2021.02<\/em><\/p>\n\n\n\n<p><sup>1<\/sup>&nbsp;https:\/\/emedicine.medscape.com\/article\/313267-overview<\/p>\n\n\n\n<p><sup>2<\/sup>&nbsp;https:\/\/www.healthline.com\/health\/doms<\/p>\n\n\n\n<p><sup>3<\/sup>&nbsp;https:\/\/link.springer.com\/article\/10.2165\/00007256-200333020-00005<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00f3l mi\u0119\u015bni plec\u00f3w, brzucha czy r\u0105k, dokuczaj\u0105cy po intensywnym treningu, nie&nbsp;jest niczym zaskakuj\u0105cym. Jak powstaj\u0105 tak zwane zakwasy i&nbsp;jak radzi\u0107 sobie z&nbsp;b\u00f3lem mi\u0119\u015bni po wysi\u0142ku? Odpowiedzi na&nbsp;te pytania znajdziesz w&nbsp;poni\u017cszym artykule. B\u00f3l mi\u0119\u015bni po treningu Zesp\u00f3\u0142 op\u00f3\u017anionego b\u00f3lu mi\u0119\u015bniowego, czyli DOMS (ang. delayed onset muscle soreness), to&nbsp;b\u00f3l mi\u0119\u015bni pojawiaj\u0105cy&nbsp;si\u0119 po wykonanym treningu. Cho\u0107 pierwsze dolegliwo\u015bci [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-274","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Czym s\u0105\u00a0powysi\u0142kowe b\u00f3le mi\u0119\u015bni? - Melisana Klosterfrau<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/melisanaklosterfrau.pl\/?p=274\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Czym s\u0105\u00a0powysi\u0142kowe b\u00f3le mi\u0119\u015bni? - Melisana Klosterfrau\" \/>\n<meta property=\"og:description\" content=\"B\u00f3l mi\u0119\u015bni plec\u00f3w, brzucha czy r\u0105k, dokuczaj\u0105cy po intensywnym treningu, nie&nbsp;jest niczym zaskakuj\u0105cym. Jak powstaj\u0105 tak zwane zakwasy i&nbsp;jak radzi\u0107 sobie z&nbsp;b\u00f3lem mi\u0119\u015bni po wysi\u0142ku? Odpowiedzi na&nbsp;te pytania znajdziesz w&nbsp;poni\u017cszym artykule. B\u00f3l mi\u0119\u015bni po treningu Zesp\u00f3\u0142 op\u00f3\u017anionego b\u00f3lu mi\u0119\u015bniowego, czyli DOMS (ang. delayed onset muscle soreness), to&nbsp;b\u00f3l mi\u0119\u015bni pojawiaj\u0105cy&nbsp;si\u0119 po wykonanym treningu. 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Jak powstaj\u0105 tak zwane zakwasy i&nbsp;jak radzi\u0107 sobie z&nbsp;b\u00f3lem mi\u0119\u015bni po wysi\u0142ku? Odpowiedzi na&nbsp;te pytania znajdziesz w&nbsp;poni\u017cszym artykule. B\u00f3l mi\u0119\u015bni po treningu Zesp\u00f3\u0142 op\u00f3\u017anionego b\u00f3lu mi\u0119\u015bniowego, czyli DOMS (ang. delayed onset muscle soreness), to&nbsp;b\u00f3l mi\u0119\u015bni pojawiaj\u0105cy&nbsp;si\u0119 po wykonanym treningu. 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