Retkeilijän lihashuolto

Teksti: Tinja Huoviala Kuvat ja videot: Pekka Peura

[{"selector":"#anim-1bddeeb1-30f1-4986-b508-dff37161a7fb","keyframes":{"transform":["scale(1)","scale(1.4)","scale(0.96)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":1000,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] Äänet päälle

[{"selector":"#anim-93a00391-e996-4fc8-b24b-e1e2e2a63802 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(40.431157713227165%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fd32c8c9-abaf-4e4d-a88d-a85cb6f2b256","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dc8f3722-2617-4549-b5e4-f428d9e4278c","keyframes":{"transform":["translate3d(0px, 190.55226%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Pitkät matkat kävelyä vaihtelevassa maastossa reppu tai rinkka selässä saavat kropan joskus koville ja varsinkin, jos siihen ei ole tottunut. Pitkät matkat kävelyä vaihtelevassa maastossa reppu tai rinkka selässä saavat kropan joskus koville ja varsinkin, jos siihen ei ole tottunut.

[{"selector":"#anim-a6e318b9-9e01-48b2-9652-815566bdf4a5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ddd195a-ece2-426a-bcb7-557dcbccb599","keyframes":{"transform":["translate3d(0px, 302.15742%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Eniten huomiota tarvitsevat jalat, selkä sekä lonkankoukistajat. Eniten huomiota tarvitsevat jalat, selkä sekä lonkankoukistajat.

1.

[{"selector":"#anim-3406e6af-29f8-423a-8db2-514e0bfe756a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-984e398a-be20-47d8-acbc-d8e67a6282ed","keyframes":{"transform":["translate3d(-140.69768%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64194652-a5ff-4816-825c-fcbf956e2e97","keyframes":{"opacity":[0,1]},"delay":200,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79a3d53d-96f0-4480-9b6a-3d2b92163ca1","keyframes":{"transform":["translate3d(-140.69768%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-526f259e-9151-416d-b83c-c653077d201b","keyframes":{"opacity":[0,1]},"delay":400,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6d1f8b1-cefa-497b-82af-fa1ee83990c6","keyframes":{"transform":["translate3d(-142.51012%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":400,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-70a6e455-3298-4c9e-a3bc-95b2ba666269","keyframes":{"opacity":[0,1]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-670b628f-3bad-4ccf-9c47-311b44edbff6","keyframes":{"transform":["translate3d(-140.69768%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tutustu huolella retkeilyvarusteisiisi ja laita repun tai rinkan säädöt kuntoon. Vaihtele vartaloon kohdistuvan kuormituksen paikkaa esimerkiksi rinkan säätöjen avulla. Opettele pakkaamaan oikein, jolloin raskaat taakat eivät heilu selässä turhaan. Valitse kengät viisaasti. Kumpparit jalassa voi vaeltaa, jos jalkojen lihakset ovat kunnossa.

6 liikettä retkeilijän taukojumppaan

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1.

[{"selector":"#anim-13c829ff-6657-4f5a-a6d3-83c191e04518","keyframes":{"transform":["scale(1)","scale(1.3)","scale(0.97)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":600,"duration":2000,"easing":"ease-in-out","fill":"both","iterations":1}]

2.

[{"selector":"#anim-58c70846-df7e-46da-ab7a-97ae748633c4","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-378b5cfc-38ae-41b6-986f-b0af9221df37","keyframes":{"transform":["scale(1)","scale(1.3)","scale(0.97)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":600,"duration":2000,"easing":"ease-in-out","fill":"both","iterations":1}]

3.

[{"selector":"#anim-74463df2-7c12-4376-9a17-109c00ee5335","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36d79bdc-9483-4a59-9cf5-ce9691027b49","keyframes":{"transform":["scale(1)","scale(1.3)","scale(0.97)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":600,"duration":2000,"easing":"ease-in-out","fill":"both","iterations":1}]

[{"selector":"#anim-9e89978f-8822-4466-8775-3c3f4c9fb275","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d562a34-8113-4ff3-995f-1dd534a72985","keyframes":{"transform":["translate3d(0px, -156.39309%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Pumppaava venytysliike on retkellä yleensä parempi kuin staattinen. Se helpottaa kireyksiä, lisää aineenvaihduntaa sekä elastisuutta. Pumppaava venytysliike on retkellä yleensä parempi kuin staattinen. Se helpottaa kireyksiä, lisää aineenvaihduntaa sekä elastisuutta.

4.

[{"selector":"#anim-119db4b8-debe-44c9-98d7-52e980fdb1d1","keyframes":{"transform":["scale(1)","scale(1.3)","scale(0.97)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":600,"duration":2000,"easing":"ease-in-out","fill":"both","iterations":1}]

[{"selector":"#anim-81873ad8-3a1e-424e-802d-9907624e4c13","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-471783f2-0c77-4490-a5cd-4aabcd017d31","keyframes":{"transform":["translate3d(0px, 271.27573%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tauoilla kannattaa vähintäänkin avata kengännauhat. Märät sukat voi vaihtaa kuiviin ja jalkoja rasvata. Tauoilla kannattaa vähintäänkin avata kengännauhat. Märät sukat voi vaihtaa kuiviin ja jalkoja rasvata.

[{"selector":"#anim-7421315d-c6a3-4971-b455-3493f7a5a57b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51257154-a0fa-4201-938c-6ec7548b1d3b","keyframes":{"transform":["translate3d(0px, 171.46843%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Jalkoja voi virkistää kahlailemalla vedessä. Samalla kivet hierovat jalkapohjia. Ennen sukkien ja kenkien pukemista jalat pitää kuivata hyvin. Jalkoja voi virkistää kahlailemalla vedessä. Samalla kivet hierovat jalkapohjia. Ennen sukkien ja kenkien pukemista jalat pitää kuivata hyvin.

5.

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[{"selector":"#anim-4d9376a4-8416-43c8-b25e-546d1d956685","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2457cc1d-c25d-4aec-9adb-853cfd638203","keyframes":{"transform":["translate3d(0px, 292.44870%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Samaa voi tehdä seisten, mutta silloin liike tulee enemmän rintarangalle. Samaa voi tehdä seisten, mutta silloin liike tulee enemmän rintarangalle.

6.

[{"selector":"#anim-9bc8f7a5-8026-4c28-a0ea-cb27065f8378","keyframes":{"transform":["scale(1)","scale(1.3)","scale(0.97)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":600,"duration":2000,"easing":"ease-in-out","fill":"both","iterations":1}]

[{"selector":"#anim-cfbe42cd-8500-4813-8195-2b54130276d8","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba33051b-680a-493d-acb6-fc0751241561","keyframes":{"transform":["translate3d(0px, 192.94747%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Lihashuoltoa voi tehdä vaikkapa samalla, kun odottaa veden kiehumista. Jumpata voi myös teltassa ennen nukkumaanmenoa. Lihashuoltoa voi tehdä vaikkapa samalla, kun odottaa veden kiehumista. Jumpata voi myös teltassa ennen nukkumaanmenoa.

[{"selector":"#anim-9a2176f6-62d2-4fa6-9bfe-126af21ebd73","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65eef1ef-c433-4f04-b182-323cd7fc9710","keyframes":{"transform":["translate3d(0px, 176.46093%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Kehonhuollosta kannattaa tehdä samanlainen rutiini kuin ruokahuollosta ja varustehuollosta. Kehonhuollosta kannattaa tehdä samanlainen rutiini kuin ruokahuollosta ja varustehuollosta.

Polvivamma herätti Mikko Lampisen hankkimaan lisää lihasta jalkoihinsa – Vuorilla liikkuvien fysioterapeutti kertoo, millaista voimaa jokainen retkeilijä tarvitsee

Teksti: Tinja Huoviala Kuvat ja videot: Pekka Peura Taitto: Elisa Hernetkoski Julkaistu: 9.11.2024 Lue lisää Lue juttu

Retkeilijän lihashuolto

1.

2.

3.

4.

Näillä asioilla voit itse vaikuttaa kuormitukseen:

6 liikettä retkeilijän taukojumppaan

1.

2.

3.

4.

5.

6.

Pol­vi­vam­ma herätti Mikko Lam­pi­sen hank­ki­maan lisää lihasta jal­koi­hin­sa – Vuo­ril­la liik­ku­vien fy­sio­te­ra­peut­ti kertoo, mil­lais­ta voimaa jo­kai­nen ret­kei­li­jä tar­vit­see

Polvivamma herätti Mikko Lampisen hankkimaan lisää lihasta jalkoihinsa – Vuorilla liikkuvien fysioterapeutti kertoo, millaista voimaa jokainen retkeilijä tarvitsee