{"id":1537,"date":"2023-12-11T07:25:42","date_gmt":"2023-12-11T07:25:42","guid":{"rendered":"https:\/\/projects.techhivetechnologies.com\/lfiold\/?p=1537"},"modified":"2025-09-01T12:08:04","modified_gmt":"2025-09-01T12:08:04","slug":"blir-du-mindre-stol-hvis-du-toyer","status":"publish","type":"post","link":"https:\/\/projects.techhivetechnologies.com\/lfiold\/blir-du-mindre-stol-hvis-du-toyer\/","title":{"rendered":"Blir du mindre st\u00f8l hvis du t\u00f8yer?"},"content":{"rendered":"\t\t
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Hva skjer i kroppen \u2013 og hva betyr st\u00f8lhet og t\u00f8ying?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Mange lurer p\u00e5 om st\u00f8lhet og t\u00f8ying henger sammen \u2013 kan t\u00f8ying egentlig forebygge st\u00f8lhet etter trening? St\u00f8lhet (DOMS) oppst\u00e5r ofte etter uvant eller eksentrisk belastning, for eksempel l\u00f8ping ned trapper eller bakker. Dagen etter kan det v\u00e6re vondt \u00e5 g\u00e5 eller strekke ut armene. Nedenfor ser vi p\u00e5 hva forskningen faktisk sier.
(DOMS) (1)<\/a>.<\/p>

I treningsavdelingen p\u00e5 LFI Helse&Trening<\/a>\u00a0h\u00f8rte jeg forleden dag en mann si til en kamerat: \u201cN\u00e5 m\u00e5 vi t\u00f8ye godt ut etter denne harde \u00f8kta, ellers blir vi st\u00f8le i morgen\u201d. Dette har jeg ogs\u00e5 h\u00f8rt p\u00e5 andre arenaer hvor det drives fysisk aktivitet. Stemmer det? Det hender ogs\u00e5 at folk kommer og sp\u00f8r om akkurat dette: Hjelper det \u00e5 t\u00f8ye for \u00e5 unng\u00e5 st\u00f8lhet? Eller er det andre tiltak man kan gj\u00f8re?<\/p>

Hva skjer i kroppen \u2013 og hva betyr st\u00f8lhet og t\u00f8ying?<\/h2>

Det har v\u00e6rt mange hypoteser opp gjennom tidene rundt hva som skjer n\u00e5r vi blir st\u00f8le. En teori har v\u00e6rt opphopning av melkesyre i musklene. En annen en slags betennelsesreaksjon hvor immunceller utl\u00f8ser stoffer som stimulerer smertesensorer. Den teorien det er bredest enighet om i dag, er at det oppst\u00e5r sm\u00e5 rifter eller skader i muskulaturen som utl\u00f8ser en betennelsesreaksjon som gir vonde og \u00f8mme muskler (1<\/a>). \u00a0Det kan v\u00e6re vanskelig \u00e5 finne en standard for st\u00f8lhet da den vil oppleves veldig subjektivt.<\/p>

Man kan se p\u00e5 trening\/aktivitet som en form for nedbrytning. St\u00f8lhet skyldes at muskulaturen er blitt belastet p\u00e5 en ny m\u00e5te og er en naturlig reaksjon p\u00e5 dette. Det er et signal om at muskelen trenger tid til \u00e5 bygge seg opp til \u00e5 bli sterkere og t\u00e5le en h\u00f8yere\/ny belastning. Mens vi venter p\u00e5 det, er det ingen ting i veien for \u00e5 trene andre muskler\/andre deler av kroppen.<\/p>

Litteratur om emnet.<\/strong><\/h3>

Studier har vist at t\u00f8ying f\u00f8r eller etter trening\/aktivitet har lite eller ingen effekt p\u00e5 st\u00f8lhet (DOMS) (2<\/a>,3<\/a>). Hvis man tar utgangspunkt i teorien om sm\u00e5 rifter i muskulaturen kan man jo tenke seg at hard t\u00f8ying etter hard fysisk aktivitet faktisk kan forverre og forlenge perioden med st\u00f8lhet (1).<\/p>

Man har heller ikke funnet andre effektive behandlinger eller tiltak mot st\u00f8lhet. Hverken massasje, kuldeterapi, kompresjonskl\u00e6r, antioksidanter eller proteintilskudd har vitenskapelig p\u00e5visbar effekt. Det som kan hjelpe deg mest for \u00e5 unng\u00e5 st\u00f8lhet i fremtiden, er \u00e5 trene eller gj\u00f8re den aktiviteten du ble st\u00f8l av regelmessig (1). Muskulatur har h\u00f8y grad av adaptasjon, det vil si at den venner seg raskt til nye belastninger og du vil etter litt tid erfare at du ikke lenger blir st\u00f8l av samme aktivitet.<\/p>

Oppsummering<\/strong><\/h3>

Per dags dato har vi ingen teknikker eller kunnskap om hva som skal til for \u00e5 forebygge st\u00f8lhet. Kanskje er forebygging hverken mulig eller \u00f8nskelig, siden st\u00f8lhet tross alt er en naturlig og helt ufarlig reaksjon p\u00e5 en ny\/uvant belastning.<\/p>

Det beste r\u00e5det er \u00e5 fortsette og trene eller gj\u00f8re den aktuelle aktiviteten du er blitt st\u00f8l av\u00a0regelmessig<\/em>.<\/p>

Selv om studier viser at t\u00f8yning ikke har noen effekt for \u00e5 forebygge st\u00f8lhet, betyr ikke dette at du b\u00f8r slutte \u00e5 t\u00f8ye. T\u00f8ying kan ha flere andre gunstige effekter, som f.eks. \u00e5 bevare\/forbedre bevegelighet\/fleksibilitet og\/eller avspenning, men som ikke er belyst i denne bloggen.<\/p>

Lykke til med treninga!<\/p>

Frode Kristiansen<\/a>
Fysioterapeut<\/p>

Litteratur:
1: Forskning.no (Helgerud & Cumming)
2: Stretching to prevent or reduce muscle soreness after exercise, Herbert RD et. Al. Cochrane Database Syst. Rev. 2011.
3: Forskning.no (Jamtvedt, G., Kunnskapssenteret)<\/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":"

Hva skjer i kroppen \u2013 og hva betyr st\u00f8lhet og t\u00f8ying? Mange lurer p\u00e5 om st\u00f8lhet og t\u00f8ying henger sammen \u2013 kan t\u00f8ying egentlig forebygge st\u00f8lhet etter trening? St\u00f8lhet (DOMS) oppst\u00e5r ofte etter uvant eller eksentrisk belastning, for eksempel l\u00f8ping ned trapper eller bakker. Dagen etter kan det v\u00e6re vondt \u00e5 g\u00e5 eller strekke ut […]<\/p>\n","protected":false},"author":1,"featured_media":1538,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[14,17,18,13,15,16],"class_list":["post-1537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","tag-doms","tag-fysioterapi","tag-lfi-helse-trening","tag-stolhet","tag-toying","tag-trening"],"yoast_head":"\nSt\u00f8lhet og t\u00f8ying \u2013 hva sier forskningen? | LFI Helse + Trening<\/title>\n<meta name=\"description\" content=\"Fakta om st\u00f8lhet og t\u00f8ying: hvorfor vi blir st\u00f8le (DOMS) \u2013 og hva som faktisk hjelper etter trening.\" \/>\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\/blir-du-mindre-stol-hvis-du-toyer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Blir du mindre st\u00f8l hvis du t\u00f8yer?\" \/>\n<meta property=\"og:description\" content=\"Fakta om st\u00f8lhet og t\u00f8ying: hvorfor vi blir st\u00f8le (DOMS) \u2013 og hva som faktisk hjelper etter trening.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/blir-du-mindre-stol-hvis-du-toyer\/\" \/>\n<meta property=\"og:site_name\" content=\"LFI\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-11T07:25:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-01T12:08:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/Post22.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/blir-du-mindre-stol-hvis-du-toyer\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/blir-du-mindre-stol-hvis-du-toyer\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/#\\\/schema\\\/person\\\/5b69cb31570feb94ba91178cf62af5e6\"},\"headline\":\"Blir du mindre st\u00f8l hvis du t\u00f8yer?\",\"datePublished\":\"2023-12-11T07:25:42+00:00\",\"dateModified\":\"2025-09-01T12:08:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/blir-du-mindre-stol-hvis-du-toyer\\\/\"},\"wordCount\":631,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/blir-du-mindre-stol-hvis-du-toyer\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/Post22.jpg\",\"keywords\":[\"DOMS\",\"fysioterapi\",\"LFI Helse + Trening\",\"st\u00f8lhet\",\"t\u00f8ying\",\"trening\"],\"articleSection\":[\"Blogs\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/blir-du-mindre-stol-hvis-du-toyer\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/blir-du-mindre-stol-hvis-du-toyer\\\/\",\"url\":\"https:\\\/\\\/projects.techhivetechnologies.com\\\/lfiold\\\/blir-du-mindre-stol-hvis-du-toyer\\\/\",\"name\":\"St\u00f8lhet og t\u00f8ying \u2013 hva sier forskningen? 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