{"id":1436,"date":"2018-07-02T06:46:57","date_gmt":"2018-07-02T06:46:57","guid":{"rendered":"https:\/\/projects.techhivetechnologies.com\/lfiold\/?p=1436"},"modified":"2023-12-11T06:48:52","modified_gmt":"2023-12-11T06:48:52","slug":"loping-hvordan-unnga-skader-og-beholde-lopsgleden","status":"publish","type":"post","link":"https:\/\/projects.techhivetechnologies.com\/lfiold\/loping-hvordan-unnga-skader-og-beholde-lopsgleden\/","title":{"rendered":"L\u00f8ping \u2013 hvordan unng\u00e5 skader og beholde l\u00f8psgleden?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1436\" class=\"elementor elementor-1436\">\n\t\t\t\t<div class=\"elementor-element elementor-element-267921ff e-flex e-con-boxed e-con e-parent\" data-id=\"267921ff\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3cb6ba8f elementor-widget elementor-widget-heading\" data-id=\"3cb6ba8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">L\u00f8ping \u2013 hvordan unng\u00e5 skader og beholde l\u00f8psgleden?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73b598b1 elementor-widget elementor-widget-image\" data-id=\"73b598b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/LFI_Helse__Trening_Blogg2_Andrea_Bilde1-768x512-1.jpg\" class=\"attachment-full size-full wp-image-1437\" alt=\"LFI Helse Trening Andrea Bilde\" srcset=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/LFI_Helse__Trening_Blogg2_Andrea_Bilde1-768x512-1.jpg 768w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/LFI_Helse__Trening_Blogg2_Andrea_Bilde1-768x512-1-300x200.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1bd87ad8 elementor-widget elementor-widget-text-editor\" data-id=\"1bd87ad8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>L\u00f8ping er kanskje den mest tilgjengelige og effektive treningsformen vi har. Finv\u00e6ret er over oss, og mange lar seg friste ut p\u00e5 en l\u00f8petur. En popul\u00e6r treningsform, ja \u2013 men kan ogs\u00e5 v\u00e6re opphav til skader dersom man ikke tar sine forholdsregler.<\/p><p>S\u00e5 mange som 37-56 % av alle mosjonister som l\u00f8per regelmessig, risikerer \u00e5 bli skadet \u00e5rlig (1). Typiske belastningsskader som kan oppst\u00e5 dersom man l\u00f8per \u201dover evne\u201d er blant andre: Smerter p\u00e5 utsiden av kneet (l\u00f8perkne), beinhinnebetennelse, akillestendinopati (smertetilstand i Akillessenen), h\u00e6l problematikk og tretthetsbrudd i skinnebenet (tibia) (1).<\/p><p><strong>Husk at det er lettere \u00e5 forebygge en skade enn \u00e5 reparere den!<\/strong><\/p><p>Videre f\u00f8lger noen r\u00e5d om hvordan l\u00f8peskader kan forebygges:<\/p><p><strong>Belastningsstyring<\/strong><br \/>Ofte skyldes l\u00f8psrelaterte skader en kombinasjon av \u201dfor ofte, for mye, for raskt\u2026\u201d. En skade oppst\u00e5r n\u00e5r summen av gjentatte belastninger overstiger vevets t\u00e5leevne (2).<\/p><p><a href=\"http:\/\/www.skadefri.no\/felles\/belastningsstyring\/\">Belastningsstyring<\/a>\u00a0er kanskje det viktigste du kan gj\u00f8re for \u00e5 redusere skaderisikoen. Men hvordan kan man vite hva som er passelig mengde? Her gjelder det \u00e5 finne den ber\u00f8mte balansen. Man b\u00f8r vurdere totalbelastningen av b\u00e5de l\u00f8ping og annen belastning. I tillegg kan en for br\u00e5 \u00f8kning i intensitet og lengde p\u00e5 turen v\u00e6re uheldig. Her er det stor forskjell p\u00e5 nybegynnere og de som har l\u00f8pt mye. Gradvis progresjon og tilvenning er fornuftig.<\/p><p>Tilstrekkelig med restitusjon og hvile mellom l\u00f8pe\u00f8ktene er ogs\u00e5 en del av belastningsstyringen. Kroppen tilpasser seg den belastningen den blir utsatt for og bygger seg opp til neste trening. Dette er avhengig av utgangspunkt og treningstilstand. En h\u00f8yintensiv l\u00f8pe\u00f8kt vil naturlig nok kreve noe lenger restitusjonstid, men neppe mer enn to d\u00f8gn (2).<\/p><p><strong>Spesifikke \u00f8velser og styrketrening<\/strong><br \/>Det er grunn til \u00e5 tro at svakhet og ubalanse i hofte-, l\u00e5r- og leggmuskulatur p\u00e5virker risikoen for \u00e5 bli skadet under l\u00f8ping. Allikevel er det lite forskningsbasert materiale som gir oss et sett forebyggende l\u00f8ps\u00f8velser, og resultatene er noe sprikende.<\/p><p>N\u00e5r det gjelder forebygging av\u00a0<a href=\"http:\/\/www.skadefri.no\/kroppsdeler\/kne\/loperkne\/\">l\u00f8perkne<\/a>\u00a0og\u00a0<a href=\"https:\/\/helsenorge.no\/sykdom\/muskel-og-skjelett\/beinhinnebetennelse\">beinhinnebetennelse<\/a>, viser flere studier (5,6) at redusert styrke i utoverf\u00f8rerne til hoften (abduktorene) kan ha sammenheng med visse l\u00f8peskader. Dette viser at det kan v\u00e6re gunstig \u00e5 involvere \u00f8velser for disse musklene som del av et allsidig styrketreningsprogram.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8479b3c elementor-widget elementor-widget-image\" data-id=\"8479b3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"733\" height=\"287\" src=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/07\/LFI_Helse__Trening_Blogg2_Andrea_Bilde2_1.png\" class=\"attachment-full size-full wp-image-1439\" alt=\"LFI Helse Trening Andrea Bilde\" srcset=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/07\/LFI_Helse__Trening_Blogg2_Andrea_Bilde2_1.png 733w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/07\/LFI_Helse__Trening_Blogg2_Andrea_Bilde2_1-300x117.png 300w\" sizes=\"(max-width: 733px) 100vw, 733px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-683e097 elementor-widget elementor-widget-text-editor\" data-id=\"683e097\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div id=\"attachment_797\" class=\"wp-caption alignnone\"><p id=\"caption-attachment-797\" class=\"wp-caption-text\"><em><strong>Bilde 2<\/strong>: viser eksempler p\u00e5 \u00f8velser for \u00e5 styrke hofte utoverf\u00f8rere (abduktorer)<\/em><\/p><\/div><p>\u00a0<\/p><p><strong>Hva med innleggss\u00e5ler?<\/strong><br \/>Poenget med s\u00e5ler er \u00e5 korrigere eventuelle feilstillinger i foten som for eksempel overpronasjon (indre fotbue faller inn n\u00e5r foten belastes). Dette kan v\u00e6re en medvirkende \u00e5rsak til beinhinnebetennelse eller\u00a0<a href=\"http:\/\/www.skadefri.no\/kroppsdeler\/ankelogfot\/tretthetsbrudd\/\">tretthetsbrudd<\/a>\u00a0(4). For de fleste vil en joggesko med god st\u00f8tte p\u00e5 innsiden av foten v\u00e6re tilstrekkelig, men enkelte kan ha nytte av en tilpasset s\u00e5le (4). Det \u00e5 finne en joggesko som passer den enkeltes fot, samt variere i flere par, er vel s\u00e5 viktig.<\/p><p>\u00a0<\/p><p><strong>Varier type l\u00f8pstrening og underlag<\/strong><br \/>Ensformig og for hard belastning kan v\u00e6re \u00e5rsak til l\u00f8psrelaterte skader. Variasjon vil virke forebyggende, og kan gj\u00f8res p\u00e5 flere m\u00e5ter. En fordeling av korte, intensive intervall\u00f8kter samt rolig langkj\u00f8ring vil v\u00e6re hensiktsmessig. Slik veksling mellom hard og lett utholdenhetstrening vil ogs\u00e5 kunne gi best resultater for \u00e5 fremme maksimalt oksygenopptak, siden en kombinasjon vil virke p\u00e5 b\u00e5de sentrale og perifere begrensninger i oksygentransporten (2). Ellers b\u00f8r l\u00f8psunderlaget varieres \u2013 naturen og terrenget byr p\u00e5 mange gode l\u00f8pestier!<\/p><p>\u00a0<\/p><p><a href=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/behandlere\/\">Fysioterapeutene<\/a>\u00a0ved\u00a0<a href=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/\">LFI Helse &amp; Trening<\/a>\u00a0hjelper deg gjerne med l\u00f8psrelaterte sp\u00f8rsm\u00e5l og skadeforebyggende tiltak!<\/p><p>Lykke til og god l\u00f8petur!<\/p><p>Med vennlig hilsen<\/p><p>Andrea Hovind Kolstad<br \/>Fysioterapeut<br \/>LFI Helse &amp; Trening<br \/>ahk@projects.techhivetechnologies.com<\/p><p>\u00a0<\/p><p><strong>Til fordypning:<\/strong><\/p><p>Den perfekte treningsmengden. http:\/\/www.skadefri.no\/felles\/belastningsstyring\/<\/p><p>https:\/\/nhi.no\/trening\/aktivitet-og-helse\/fysisk-aktivitet-og-helse\/forebygging-av-lopeskader\/<\/p><p>\u00a0<\/p><p><strong>Referanseliste<\/strong><\/p><p>1. Gallo, R. A., Plakke, M. &amp; Silvis, M. L. (2012). Common leg injuries of long-distance runners: anatomical and biomechanical approach.<br \/>2. \u00d8ster\u00e5s, H. &amp; Stensdotter, A. K. (2011). Medisinsk treningsl\u00e6re<br \/>3. Fields, B. et al. (2010). Prevention on Running Injuries.<br \/>4. Becker, J., Nakajima, M. &amp; Wu, W.F.W. (2018). Factors Contributing to Medial Tibial Stress Syndrome in runners<br \/>5. Mucha, M. D. et al. (2016). Hip abductor strength and lower extremity related injury in distance runners: A systematic review<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>L\u00f8ping \u2013 hvordan unng\u00e5 skader og beholde l\u00f8psgleden? L\u00f8ping er kanskje den mest tilgjengelige og effektive treningsformen vi har. Finv\u00e6ret er over oss, og mange lar seg friste ut p\u00e5 en l\u00f8petur. En popul\u00e6r treningsform, ja \u2013 men kan ogs\u00e5 v\u00e6re opphav til skader dersom man ikke tar sine forholdsregler. S\u00e5 mange som 37-56 % [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1437,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.8 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>L\u00f8ping \u2013 hvordan unng\u00e5 skader og beholde l\u00f8psgleden? - LFI<\/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:\/\/projects.techhivetechnologies.com\/lfiold\/loping-hvordan-unnga-skader-og-beholde-lopsgleden\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u00f8ping \u2013 hvordan unng\u00e5 skader og beholde l\u00f8psgleden?\" \/>\n<meta property=\"og:description\" content=\"L\u00f8ping \u2013 hvordan unng\u00e5 skader og beholde l\u00f8psgleden? L\u00f8ping er kanskje den mest tilgjengelige og effektive treningsformen vi har. Finv\u00e6ret er over oss, og mange lar seg friste ut p\u00e5 en l\u00f8petur. En popul\u00e6r treningsform, ja \u2013 men kan ogs\u00e5 v\u00e6re opphav til skader dersom man ikke tar sine forholdsregler. 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