{"id":6256,"date":"2025-10-08T16:59:47","date_gmt":"2025-10-08T13:59:47","guid":{"rendered":"https:\/\/maavagised.ee\/?p=6256"},"modified":"2025-11-24T10:40:00","modified_gmt":"2025-11-24T08:40:00","slug":"olavalu-tuutu-kaaslane-oosel-ja-paeval","status":"publish","type":"post","link":"https:\/\/maavagised.ee\/et\/olavalu-tuutu-kaaslane-oosel-ja-paeval\/","title":{"rendered":"\u00d5lavalu-t\u00fc\u00fctu kaaslane \u00f6\u00f6sel ja p\u00e4eval"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6256\" class=\"elementor elementor-6256\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-02e6073 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"02e6073\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1f67de0\" data-id=\"1f67de0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5a75273 elementor-widget elementor-widget-text-editor\" data-id=\"5a75273\" 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><strong>\u00d5lavalu p\u00f5hjused\u00a0<\/strong><br \/>\u00d5laliiges on keha k\u00f5ige liikuvam liiges, mis teeb selle aga ka haavatavaks. Enamik \u00f5lavaludest pole seotud \u00e4geda traumaga, vaid pigem elustiilist ja korduvatest liigutustest tingitud \u00fclekoormuse, p\u00f5letiku v\u00f5i kulumisega.<br \/>Peamised eluviisiga seotud p\u00f5hjused on:<br \/>*<strong> Korduvad ja koormavad liigutused:<\/strong> N\u00e4iteks ujumine, v\u00f5rkpall, raskuste t\u00f5stmine \u00fcle \u00f5lav\u00f6\u00f6tme v\u00f5i pikaajaline t\u00f6\u00f6 arvutihiirega. See v\u00f5ib viia k\u00f5\u00f5luste p\u00f5letikuni (tenos\u00fcnoviit), eriti rotaatormanseti piirkonnas.<br \/>* <strong>Vale r\u00fcht ja sundasendid:<\/strong> Pikaajaline istumine halvas asendis (eriti kontorit\u00f6\u00f6l) p\u00f5hjustab kaela- ja \u00f5lalihaste kroonilist pinget, mis viib \u00f5lgade sissepoole p\u00f6\u00f6rdumiseni ja n\u00e4rvide pitsumiseni kaelast v\u00f5i \u00fclaseljast.<br \/>Seotud lihased ja triggerpunktid<br \/>\u00d5la stabiilsuse ja liikumise eest vastutavad peamiselt rotaatormanseti lihased (neli lihast: supraspinatus, infraspinatus, teres minor, subscapularis) ning ka trapetslihas (m. trapezius) ja rinnalihased.<\/p><p><strong>Vaatame n\u00fc\u00fcd milliste liigutuste juures ja millisesse lihasesse valu v\u00f5ib tekkida:<\/strong><\/p><ul><li><strong>Rotaatormansett:<\/strong> Nende k\u00f5\u00f5luste kahjustus (nt harja\u00fclise lihase (m. supraspinatus) tendinopaatia) p\u00f5hjustab valu eelk\u00f5ige k\u00e4e t\u00f5stmisel k\u00fcljelt (eriti 70\u00b0 ja 120\u00b0 vahel) v\u00f5i pea taha viimisel (nt juuste kammimine, turvav\u00f6\u00f6 kinnitamine) ja \u00f6ist valu.<\/li><li><strong>Trapetslihas<\/strong> (\u00fclaosa): Pinged ja triggerpunktid selles lihases (sageli seotud stressi v\u00f5i sundasendiga) kiirgavad valu kaelast \u00f5lani ja m\u00f5nikord isegi pea k\u00fcljele.<br \/>Harjutused leevendamiseks ja ennetamiseks<br \/>Regulaarne v\u00f5imlemine aitab tugevdada liigeseid \u00fcmbritsevaid lihaseid ja taastada \u00f5la liikuvuse.<br \/>* \u00d5laringid ja pendeldamine (soojendus\/l\u00f5dvestus): Lase k\u00e4tel l\u00f5dvestunult rippuda ja tee neist v\u00e4ikesi ringe edasi-tagasi ja k\u00fcljelt k\u00fcljele (pendeldamine). Tee ka aeglaseid \u00f5laringe eest taha ja tagant ette. Korda 10 korda igasse suunda.<br \/>* Rinnalihase venitusharjutus: Seisa ukseava juures, aseta peopesad uksepiida vastu, k\u00fc\u00fcnarnukid kergelt k\u00f5verdatud. Astu aeglaselt kehaga l\u00e4bi ukseava, et tunda venitust rinnal. Hoia asendit 30 sekundit. See aitab leevendada ettepoole p\u00f6\u00f6ratud \u00f5lgade asendit.<br \/>* Abaluude aktiveerimine: Istu sirgelt, k\u00e4ed k\u00fclgedel. T\u00f5mba abaluud aeglaselt teineteise poole ja suru \u00f5lad ettevaatlikult alla (justkui p\u00fc\u00fcaksid pliiatsit abaluude vahel hoida). Hoia pinget 5 sekundit ja korda 10 korda. See tugevdab r\u00fchti toetavaid lihaseid.<\/li><li><strong>Delta lihas:<\/strong><br \/>P\u00f5hjused: Korduv raskuste t\u00f5stmine(eesmine\/keskosa), sport (nt surumine, overhead press), pikaajaline autojuhtimine (k\u00e4ed roolil), kukkumine otse \u00f5lale.<br \/>\u2022 Triggerpunktid: K\u00f5ige sagedasemad punktid on deltalihase esiosas (seotud kangilt surumisega) ja keskosas (seotud k\u00fcljele t\u00f5stmisega). Triggerpunktide valu on s\u00fcgav ja ilmneb sageli ainult teatud liigutustel.<br \/>Harjutused leevendamiseks<br \/>1. Deltalihase eesmise ja tagumise osa venitus (risti \u00fcle keha):<br \/>\u2022 Kirjeldus: Siruta valus k\u00e4si ette ja too see risti \u00fcle rinna vastassuuna poole. Aita seda venitust teise k\u00e4ega, surudes k\u00fc\u00fcnarnukist v\u00f5i k\u00e4sivarrest kergelt vastu rinda.<br \/>\u2022 Eesm\u00e4rk: Leevendada pingeid deltalihase esi- ja tagaosas ning \u00f5lakapslis. Hoia 20\u201330 sekundit.<br \/>2. \u00d5la sise- ja v\u00e4lisrotatsioon (kummilindiga):<br \/>\u2022 Kirjeldus: Hoia kummilindi otsa k\u00e4es ja seo see kinni n\u00e4iteks ukselingi \u00fcmber. Hoia k\u00fc\u00fcnarnukk vastu k\u00fclge. Siserotatsiooni puhul t\u00f5mba linti kehale l\u00e4hemale, v\u00e4lisrotatsiooni puhul kehast eemale.<br \/>\u2022 Eesm\u00e4rk: Tugevdada deltalihaseid ja rotaatormansetti kontrollitud viisil.<\/li><li><strong>Latissimus Dorsi ehk selja lailihas:<\/strong> P\u00f5hjused: Liigne t\u00f5mmete tegemine (nt l\u00f5uat\u00f5mbed, s\u00f5udmine), korduv viskamine, k\u00e4te pidev \u00fcle pea hoidmine (nt maaler, elektriku t\u00f6\u00f6) v\u00f5i valesti magamine k\u00e4ega pea all.<br \/>\u2022 Triggerpunktid: Kaenla all ja k\u00fcljel roiete piirkonnasning selja alaosas on sagedased triggerpunktid, mis v\u00f5ivad kiirata valu tugevalt just \u00f5laliigesesse. Pinge t\u00f5ttu v\u00f5ib see lihas \u00f5la sissepoole p\u00f6\u00f6rata ja soodustada k\u00fc\u00fcru teket.<br \/>Harjutused leevendamiseks<br \/>1. Lailihase venitus k\u00fcljele (seisvas asendis):<br \/>\u2022 Kirjeldus: Seisa sirgelt. T\u00f5sta valus k\u00e4si otse pea kohale. Painuta keha vastask\u00fcljele (nt parema k\u00e4ega vasakule), samal ajal ulatudes sirge k\u00e4ega \u00fcles ja \u00fcle. Tunneta s\u00fcgavat venitust k\u00fcljel roiete ja kaenla piirkonnas.<br \/>\u2022 Eesm\u00e4rk: Venitada laia seljalihast. Hoia 20\u201330 sekundit m\u00f5lemal poolel.<br \/>2. T\u00f5mbamine kummilindiga (teraapiaharjutus):<br \/>\u2022 Kirjeldus: Aseta kummilint enda ette kindlale toele. Istu v\u00f5i seisa ja haara lindi otstest. T\u00f5mba linti enda poole, surudes samal ajal abaluud teineteisele l\u00e4hemale. Keskendu lihase tundmisele, mitte raskusele mida t\u00f5mbad .<br \/>\u2022 Eesm\u00e4rk: Tugevdada Latissimus Dorsi ja r\u00fchti toetavaid lihaseid.<\/li><\/ul><p>Lisaks harjutustele on hea p\u00f6\u00f6rduda ka mass\u00f6\u00f6ri poole, kogenud spetsialist oskab v\u00e4lja selgitada valu p\u00f5hjustava lihase ning on suureks abiks lihaspikkuse ja funktsiooni taastamisel. Kui tundsid enda valu \u00e4ra siis saad <strong><a href=\"https:\/\/maavagised.ee\/et\/broneering\/\">siin<\/a> <\/strong>broneerida aja kiireks abiks.<\/p><p>Eneseabi soovituste (k\u00fclm\/soe, valuvaigistid) v\u00f5i harjutuste mittetoimimisel, eriti tugeva ja pikaajalise valu korral, on oluline p\u00f6\u00f6rduda f\u00fcsioterapeudi v\u00f5i arsti poole, et selgitada v\u00e4lja t\u00e4pne p\u00f5hjus ja saada personaalne raviplaan.<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u00d5lavalu p\u00f5hjused\u00a0\u00d5laliiges on keha k\u00f5ige liikuvam liiges, mis teeb selle aga ka haavatavaks. Enamik \u00f5lavaludest pole seotud \u00e4geda traumaga, vaid pigem elustiilist ja korduvatest liigutustest tingitud \u00fclekoormuse, p\u00f5letiku v\u00f5i kulumisega.Peamised eluviisiga seotud p\u00f5hjused on:* Korduvad ja koormavad liigutused: N\u00e4iteks ujumine, v\u00f5rkpall, raskuste t\u00f5stmine \u00fcle \u00f5lav\u00f6\u00f6tme v\u00f5i pikaajaline t\u00f6\u00f6 arvutihiirega. See v\u00f5ib viia k\u00f5\u00f5luste p\u00f5letikuni (tenos\u00fcnoviit), [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6264,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ngg_post_thumbnail":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,64],"tags":[80],"class_list":["post-6256","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-massaaz","category-teraapia","tag-massaaz"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00d5lavalu-t\u00fc\u00fctu kaaslane \u00f6\u00f6sel ja p\u00e4eval - Maav\u00e4gised p\u00e4rimusmeditsiinikeskus<\/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:\/\/maavagised.ee\/et\/olavalu-tuutu-kaaslane-oosel-ja-paeval\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00d5lavalu-t\u00fc\u00fctu kaaslane \u00f6\u00f6sel ja p\u00e4eval - Maav\u00e4gised p\u00e4rimusmeditsiinikeskus\" \/>\n<meta property=\"og:description\" content=\"\u00d5lavalu p\u00f5hjused\u00a0\u00d5laliiges on keha k\u00f5ige liikuvam liiges, mis teeb selle aga ka haavatavaks. 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