{"id":10662,"date":"2026-07-24T12:53:19","date_gmt":"2026-07-24T11:53:19","guid":{"rendered":"https:\/\/herodikus.com\/?p=10662"},"modified":"2026-07-24T12:53:19","modified_gmt":"2026-07-24T11:53:19","slug":"impingement-sindrom-ramena-bol-pri-podizanju-ruke","status":"publish","type":"post","link":"https:\/\/herodikus.com\/ru\/impingement-sindrom-ramena-bol-pri-podizanju-ruke\/","title":{"rendered":"Impingement sindrom ramena \u2013 bol pri podizanju ruke"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Impingement sindrom ramena, poznat i kao sindrom sraza, predstavlja jedno od naj\u010de\u0161\u0107ih stanja koje uzrokuje bol i ograni\u010denu pokretljivost u zglobu ramena. Karakteri\u0161e ga specifi\u010dan bol pri podizanju ruke iznad glave, pri pokretima ruke unazad ili pri rotaciji. Ovo stanje nastaje kada tetive rotatorne man\u017eetne i\/ili sluzna vre\u0107ica (burza) postanu iritirane, upaljene ili komprimovane usled stalnog pritiska od strane ko\u0161tanih struktura ramena.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pravovremena dijagnoza i adekvatna rehabilitacija klju\u010dni su za o\u010duvanje funkcije ruke, spre\u010davanje ozbiljnijih povreda i povratak svakodnevnim aktivnostima bez bola. U ovom detaljnom vodi\u010du, istra\u017ei\u0107emo sve aspekte impingement sindroma ramena \u2013 bol pri podizanju ruke, od anatomske osnove do najsavremenijih terapijskih pristupa, sa posebnim osvrtom na usluge koje nudi ordinacija<\/span><a href=\"https:\/\/herodikus.com\/\"> <span style=\"font-weight: 400;\">Herodikus<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>\u0160ta je impingement sindrom ramena? Detaljan pogled na anatomiju i patologiju<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Rame je najpokretljiviji zglob u ljudskom telu, sa sposobno\u0161\u0107u pokretanja u svim ravnima. Ova izuzetna pokretljivost, me\u0111utim, dolazi uz cenu stabilnosti. Zglob ramena \u010dine glava nadlakti\u010dne kosti (humerus) i glenoidna \u0161upljina lopatice (scapula). Iznad glave humerusa nalazi se ko\u0161tani luk koji formiraju akromion (vrh lopatice) i korakoakromijalni ligament. U uskom prostoru ispod ovog luka, poznatom kao subakromijalni prostor, prolaze tetive \u010detiri mi\u0161i\u0107a koji \u010dine rotatornu man\u017eetnu (supraspinatus, infraspinatus, teres minor i subscapularis) i subakromijalna burza (sluzna vre\u0107ica koja smanjuje trenje).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Impingement sindrom ramena nastaje kada se ovaj subakromijalni prostor suzi, \u0161to dovodi do mehani\u010dkog trenja, pritiska i iritacije tetiva rotatorne man\u017eetne i burze prilikom pokreta ruke, posebno pri podizanju ruke iznad glave. Hroni\u010dna kompresija i trenje mogu dovesti do upale (tendinitis i burzitis), degenerativnih promena u tetivama (tendinopatija), pa \u010dak i do delimi\u010dnih ili potpunih ruptura tetiva rotatorne man\u017eetne. Bol se javlja zbog iritacije nervnih zavr\u0161etaka u o\u0161te\u0107enim tkivima, kao i zbog hemijskih medijatora koji se osloba\u0111aju tokom upalnog procesa. Razumevanje ovog mehanizma je klju\u010dno za efikasno le\u010denje i prevenciju.<\/span><\/p>\n<h2><b>Glavni uzroci bola pri podizanju ruke: Faktori rizika i mehanizmi povre\u0111ivanja<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Postoji nekoliko faktora koji doprinose razvoju impingement sindroma ramena, a \u010desto je u pitanju kombinacija vi\u0161e njih:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ponavljaju\u0107i pokreti iznad glave<\/b><span style=\"font-weight: 400;\">: Ovo je naj\u010de\u0161\u0107i faktor rizika. Sportisti koji se bave sportovima sa pokretima iznad glave (plivanje, tenis, odbojka, ko\u0161arka, bejzbol, rukomet) ili radnici \u010dija profesija zahteva \u010desto podizanje ruku (moleri, elektri\u010dari, gra\u0111evinski radnici, mehani\u010dari) su posebno podlo\u017eni. Konstantno ponavljanje ovih pokreta dovodi do preoptere\u0107enja i trenja tetiva.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Anatomske varijacije akromiona: <\/b><span style=\"font-weight: 400;\">Oblik akromiona mo\u017ee biti razli\u010dit kod ljudi. Neki ljudi imaju ravan akromion (tip I), dok drugi imaju zakrivljen (tip II) ili kukast (tip III) akromion. Zakrivljeni i kukasti akromioni prirodno ostavljaju manje prostora u subakromijalnom prostoru, \u010dine\u0107i tetive podlo\u017enijim kompresiji.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lo\u0161e dr\u017eanje tela:<\/b><span style=\"font-weight: 400;\"> Pogurena ramena i zaobljena le\u0111a (kifoza torakalne ki\u010dme) mogu promeniti biomehaniku ramena, smanjuju\u0107i subakromijalni prostor i pove\u0107avaju\u0107i rizik od sraza. Lo\u0161e dr\u017eanje \u010desto dovodi do disbalansa mi\u0161i\u0107a, gde su mi\u0161i\u0107i prednje strane ramena i grudnog ko\u0161a skra\u0107eni i zategnuti, dok su mi\u0161i\u0107i zadnje strane ramena i stabilizatori lopatice oslabljeni.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slabost mi\u0161i\u0107a rotatorne man\u017eetne:<\/b><span style=\"font-weight: 400;\"> Mi\u0161i\u0107i rotatorne man\u017eetne su klju\u010dni za stabilizaciju glave nadlakti\u010dne kosti u glenoidnoj \u0161upljini i za pravilno centriranje glave humerusa tokom pokreta. Kada su ovi mi\u0161i\u0107i oslabljeni, glava humerusa se mo\u017ee previ\u0161e podi\u0107i tokom abdukcije (odmicanja ruke od tela) ili fleksije (podizanja ruke napred), pritiskaju\u0107i tetive i burzu o akromion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slabost stabilizatora lopatice:<\/b><span style=\"font-weight: 400;\"> Mi\u0161i\u0107i koji stabilizuju lopaticu (npr. serratus anterior, trapezius) igraju va\u017enu ulogu u pravilnom ritmu skapulohumeralnog zgloba. Disfunkcija ovih mi\u0161i\u0107a mo\u017ee dovesti do nepravilnog pokretanja lopatice, \u0161to dodatno su\u017eava subakromijalni prostor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Povrede i starenje:<\/b><span style=\"font-weight: 400;\"> Prethodne povrede ramena, kao \u0161to su frakture ili dislokacije, mogu ostaviti posledice koje doprinose razvoju impingementa. Degenerativne promene tetiva koje se javljaju sa starenjem, kao i formiranje ko\u0161tanih izraslina (osteofita) na akromionu, tako\u0111e mogu suziti subakromijalni prostor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kalcifikacije u tetivama<\/b><span style=\"font-weight: 400;\">: Talo\u017eenje kalcijuma u tetivama rotatorne man\u017eetne (kalcifikuju\u0107i tendinitis) mo\u017ee izazvati bol i dodatno smanjiti prostor.<\/span><\/li>\n<\/ul>\n<h2><b>Simptomi koje ne smete ignorisati: Prepoznavanje i rano reagovanje<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Simptomi impingement sindroma ramena obi\u010dno se razvijaju postepeno i mogu varirati u intenzitetu. Prepoznavanje simptoma u ranoj fazi mo\u017ee spre\u010diti hroni\u010dna o\u0161te\u0107enja i ubrzati oporavak. Naj\u010de\u0161\u0107i simptomi uklju\u010duju:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>O\u0161tar bol pri podizanju ruke:<\/b><span style=\"font-weight: 400;\"> Karakteristi\u010dan je bol u ramenu koji se javlja u odre\u0111enom luku pokreta, obi\u010dno izme\u0111u 60 i 120 stepeni abdukcije (odmicanja ruke od tela) ili fleksije (podizanja ruke napred). Ovaj \u201ebolni luk\u201c je klasi\u010dan znak impingementa. Bol se \u010desto opisuje kao probadaju\u0107i ili o\u0161tar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bol pri pokretima iznad glave:<\/b><span style=\"font-weight: 400;\"> Svaka aktivnost koja zahteva podizanje ruke iznad nivoa ramena (npr. \u010de\u0161ljanje, obla\u010denje, dohva\u0107anje predmeta sa visoke police) mo\u017ee izazvati bol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No\u0107ni bol<\/b><span style=\"font-weight: 400;\">: Bol koji se javlja pri le\u017eanju na zahva\u0107enoj strani ramena, \u010desto ometaju\u0107i san. Pacijenti \u010desto moraju da menjaju polo\u017eaj spavanja kako bi prona\u0161li olak\u0161anje.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slabost u ruci:<\/b><span style=\"font-weight: 400;\"> Ote\u017eano podizanje \u010dak i lak\u0161ih predmeta, ose\u0107aj slabosti pri hvatanju ili no\u0161enju tereta. Ovo je posledica bola i disfunkcije mi\u0161i\u0107a rotatorne man\u017eetne.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ograni\u010den opseg pokreta: <\/b><span style=\"font-weight: 400;\">Pote\u0161ko\u0107e pri izvo\u0111enju odre\u0111enih pokreta, kao \u0161to su zakop\u010davanje ode\u0107e na le\u0111ima, \u010de\u0161ljanje kose ili dosezanje iza le\u0111a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pucketanje ili \u0161kripanje: <\/b><span style=\"font-weight: 400;\">Ose\u0107aj pucketanja ili \u0161kripanja u ramenu tokom pokreta, \u0161to mo\u017ee ukazivati na trenje tetiva o ko\u0161tane strukture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bol koji se \u0161iri:<\/b><span style=\"font-weight: 400;\"> Bol se mo\u017ee \u0161iriti niz ruku, ponekad sve do lakta ili \u010dak \u0161ake, iako je primarni izvor bola u ramenu.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Va\u017eno je ne ignorisati ove simptome i potra\u017eiti stru\u010dnu pomo\u0107, jer nele\u010deni impingement sindrom mo\u017ee dovesti do hroni\u010dnog bola, ograni\u010denja funkcije i, u najgorem slu\u010daju, do rupture tetiva rotatorne man\u017eetne.<\/span><\/p>\n<h2><b>Dijagnostika u ordinaciji Herodikus: Precizan pristup za efikasno le\u010denje<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Pravilna i precizna dijagnoza je prvi i najva\u017eniji korak ka uspe\u0161nom le\u010denju impingement sindroma ramena. U ordinaciji<\/span><a href=\"https:\/\/herodikus.com\/\"> <span style=\"font-weight: 400;\">Herodikus<\/span><\/a><span style=\"font-weight: 400;\">, prvi korak ka izle\u010denju je detaljan <\/span><a href=\"https:\/\/herodikus.com\/service\/fizikalna-terapija-pregled-i-procena\/\"><span style=\"font-weight: 400;\">pregled fizijatra<\/span><\/a><span style=\"font-weight: 400;\">. Ovaj sveobuhvatni pregled obuhvata:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Detaljna anamneza:<\/b><span style=\"font-weight: 400;\"> Razgovor sa pacijentom o prirodi bola (kada se javlja, \u0161ta ga poja\u010dava\/smanjuje), istoriji povreda, profesionalnim i sportskim aktivnostima.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fizi\u010dki pregled:<\/b><span style=\"font-weight: 400;\"> Procena dr\u017eanja tela, inspekcija ramena (otok, deformiteti), palpacija bolnih ta\u010daka. Posebna pa\u017enja posve\u0107uje se proceni opsega pokreta (aktivnog i pasivnog) u svim pravcima, kao i proceni snage mi\u0161i\u0107a rotatorne man\u017eetne i stabilizatora lopatice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specifi\u010dni klini\u010dki testovi<\/b><span style=\"font-weight: 400;\">: Fizioterapeuti koriste niz provokativnih testova (npr. Neerov test, Hawkinsov test, Yocumov test) kako bi potvrdili postojanje impingementa i isklju\u010dili druge povrede, poput rupture rotatorne man\u017eetne, nestabilnosti ramena ili problema sa vratnom ki\u010dmom. Ovi testovi poma\u017eu u identifikaciji struktura koje su zahva\u0107ene i stepena o\u0161te\u0107enja.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">U nekim slu\u010dajevima, mogu biti potrebne dodatne dijagnosti\u010dke metode kako bi se potvrdila dijagnoza ili isklju\u010dila druga stanja:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rendgen (RTG): Mo\u017ee pokazati ko\u0161tane promene, kao \u0161to su osteofiti na akromionu ili promene u obliku akromiona.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ultrazvuk (UZ): Omogu\u0107ava vizualizaciju mekih tkiva, kao \u0161to su tetive rotatorne man\u017eetne i burza, te mo\u017ee otkriti upalu, zadebljanje tetiva, kalcifikacije ili rupture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnetna rezonanca (MR): Najdetaljnija metoda za vizualizaciju mekih tkiva, koja mo\u017ee precizno prikazati stanje tetiva, burze, hrskavice i ligamenata, te otkriti i najmanje rupture ili degenerativne promene.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Na osnovu svih prikupljenih informacija, tim stru\u010dnjaka u Herodikusu kreira individualni plan le\u010denja, prilago\u0111en specifi\u010dnim potrebama i stanju svakog pacijenta.<\/span><\/p>\n<h2><b>Savremene metode le\u010denja ramena u ordinaciji Herodikus: Integrativni pristup<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Le\u010denje impingement sindroma u ordinaciji Herodikus fokusirano je na smanjenje upale, ubla\u017eavanje bola, pro\u0161irenje subakromijalnog prostora, obnavljanje funkcije ramena i spre\u010davanje ponovne pojave problema. Primenjuje se integrativni pristup koji kombinuje najsavremenije metode fizikalne terapije i kineziterapije.<\/span><\/p>\n<h3><b>Fizikalna terapija \u2013 vrste i primena<\/b><\/h3>\n<p><a href=\"https:\/\/herodikus.com\/service\/fizikalna-terapija-vrste-i-primena\/\"><span style=\"font-weight: 400;\">Fizikalna terapija <\/span><\/a><span style=\"font-weight: 400;\">obuhvata \u0161irok spektar procedura koje su izuzetno efikasne u akutnoj i subakutnoj fazi impingement sindroma. Ove metode poma\u017eu u smanjenju bola i otoka, pobolj\u0161anju cirkulacije i ubrzavanju procesa zarastanja.<\/span><\/p>\n<h3><b>INDIBA activ terapija kao lider u oporavku ramena<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Posebno mesto u le\u010denju impingement sindroma ramena zauzima<\/span><a href=\"https:\/\/herodikus.com\/service\/indiba-activ-terapija-inovativna-metoda-rehabilitacije\/\"> <span style=\"font-weight: 400;\">INDIBA activ terapija<\/span><\/a><span style=\"font-weight: 400;\">. Zahvaljuju\u0107i specifi\u010dnoj frekvenciji (448 kHz) i na\u010dinu delovanja, ova terapija omogu\u0107ava dubinsko zagrevanje tkiva bez iritacije, \u0161to je klju\u010dno za upaljene tetive i burzu ramena. INDIBA activ terapija deluje na \u0107elijskom nivou, stimuli\u0161u\u0107i prirodne procese oporavka tela. Klju\u010dni efekti uklju\u010duju:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Smanjenje bola<\/b><span style=\"font-weight: 400;\">: Modulacijom nervnih signala i smanjenjem upale, INDIBA brzo ubla\u017eava bol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Smanjenje upale i otoka<\/b><span style=\"font-weight: 400;\">: Pove\u0107ava protok krvi i limfe, ubrzavaju\u0107i eliminaciju inflamatornih medijatora i smanjuju\u0107i otok u subakromijalnom prostoru.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ubrzanje regeneracije tkiva<\/b><span style=\"font-weight: 400;\">: Stimuli\u0161e proliferaciju \u0107elija, sintezu kolagena i elastina, \u0161to je klju\u010dno za oporavak o\u0161te\u0107enih tetiva i burze. Poma\u017ee u remodeliranju tkiva i pobolj\u0161anju njegove elasti\u010dnosti.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pobolj\u0161anje cirkulacije: <\/b><span style=\"font-weight: 400;\">Pove\u0107ava dotok kiseonika i hranljivih materija u o\u0161te\u0107eno podru\u010dje, \u0161to ubrzava proces zarastanja.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">INDIBA activ terapija drasti\u010dno smanjuje vreme oporavka, omogu\u0107avaju\u0107i pacijentima da se mnogo br\u017ee vrate pokretima bez bola i punoj funkcionalnosti ramena.<\/span><\/p>\n<h2><b>Zna\u010daj kineziterapije za stabilnost ramena: Aktivni oporavak i prevencija<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Nakon \u0161to se bol i upala smanje, klju\u010dnu ulogu u dugoro\u010dnom oporavku i prevenciji ponovne pojave impingement sindroma preuzima<\/span><a href=\"https:\/\/herodikus.com\/service\/kineziterapija-terapija-pokretom-koja-leci\/\"> <span style=\"font-weight: 400;\">Kineziterapija<\/span><\/a><span style=\"font-weight: 400;\">. Program ve\u017ebi je individualno prilago\u0111en i usmeren na:<\/span><\/p>\n<p><b>1.Ja\u010danje rotatorne man\u017eetne:<\/b><span style=\"font-weight: 400;\"> Ovi mi\u0161i\u0107i su klju\u010dni za stabilizaciju glave nadlakti\u010dne kosti u glenoidnoj \u0161upljini i za pravilno centriranje glave humerusa tokom pokreta. Ve\u017ebe sa elasti\u010dnim trakama ili malim tegovima za spolja\u0161nju i unutra\u0161nju rotaciju, abdukciju i ekstenziju ramena su esencijalne.<\/span><\/p>\n<p><b>2.Ja\u010danje stabilizatora lopatice:<\/b><span style=\"font-weight: 400;\"> Mi\u0161i\u0107i koji stabilizuju lopaticu (npr. serratus anterior, romboidi, trapezius) igraju vitalnu ulogu u pravilnom ritmu skapulohumeralnog zgloba. Pravilna pozicija i pokretanje lopatice otvara subakromijalni prostor i smanjuje kompresiju tetiva. Ve\u017ebe poput \u201ewall slides\u201c, \u201escapular push-ups\u201c i ve\u017ebe sa elasti\u010dnim trakama za retrakciju i depresiju lopatice su od velike va\u017enosti.<\/span><\/p>\n<p><b>3.Pobolj\u0161anje fleksibilnosti i opsega pokreta: <\/b><span style=\"font-weight: 400;\">Istezanje skra\u0107enih mi\u0161i\u0107a grudnog ko\u0161a (pectoralis major i minor) i zadnje kapsule ramena poma\u017ee u uspostavljanju balansa mi\u0161i\u0107a i pove\u0107anju opsega pokreta. Ve\u017ebe istezanja za prednji deo ramena, kao i ve\u017ebe za pobolj\u0161anje unutra\u0161nje rotacije ramena, su klju\u010dne.<\/span><\/p>\n<p><b>4.Korekcija dr\u017eanja tela:<\/b><span style=\"font-weight: 400;\"> Kineziterapija uklju\u010duje i ve\u017ebe za ja\u010danje mi\u0161i\u0107a trupa i le\u0111a, kao i edukaciju o pravilnom dr\u017eanju tela, kako bi se smanjio uticaj lo\u0161eg dr\u017eanja na biomehaniku ramena.<\/span><\/p>\n<p><b>5.Neuromuskularna kontrola i propriocepcija<\/b><span style=\"font-weight: 400;\">: Ve\u017ebe koje pobolj\u0161avaju koordinaciju i svest o polo\u017eaju ramena u prostoru poma\u017eu u prevenciji ponovnih povreda.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Program ve\u017ebi se postepeno napreduje, od izometrijskih kontrakcija do dinami\u010dkih ve\u017ebi sa otporom, uvek pod nadzorom iskusnog fizioterapeuta. Pacijenti dobijaju i detaljne instrukcije za samostalno izvo\u0111enje ve\u017ebi kod ku\u0107e.<\/span><\/p>\n<h2><b>Prevencija impingement sindroma ramena:\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Prevencija je klju\u010dna za dugoro\u010dno zdravlje ramena i spre\u010davanje ponovne pojave impingement sindroma. Evo nekoliko saveta:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pravilna tehnika: <\/b><span style=\"font-weight: 400;\">U sportu i radu, obratite pa\u017enju na pravilnu tehniku izvo\u0111enja pokreta, posebno onih iznad glave. Konsultujte se sa trenerom ili fizioterapeutom radi korekcije tehnike.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zagravanje i istezanje: <\/b><span style=\"font-weight: 400;\">Pre bilo kakve fizi\u010dke aktivnosti, posebno one koja uklju\u010duje ramena, obavezno se zagrejte i istegnite mi\u0161i\u0107e ramena i grudnog ko\u0161a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Postepeno pove\u0107anje optere\u0107enja<\/b><span style=\"font-weight: 400;\">: Izbegavajte naglo pove\u0107anje intenziteta, trajanja ili frekvencije treninga ili radnih aktivnosti. Postepeno prilago\u0111avanje omogu\u0107ava mi\u0161i\u0107ima i tetivama da se adaptiraju.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ja\u010danje rotatorne man\u017eetne i stabilizatora lopatice:<\/b><span style=\"font-weight: 400;\"> Redovno izvodite ve\u017ebe za ja\u010danje ovih mi\u0161i\u0107a, \u010dak i kada nemate bol. Ovo poma\u017ee u odr\u017eavanju stabilnosti i pravilne biomehanike ramena.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Korekcija dr\u017eanja tela:<\/b><span style=\"font-weight: 400;\"> Radite na pobolj\u0161anju dr\u017eanja tela, posebno ako imate tendenciju ka pogrbljenosti. Ve\u017ebe za ja\u010danje mi\u0161i\u0107a le\u0111a i trupa su korisne.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ergonomija radnog mesta<\/b><span style=\"font-weight: 400;\">: Prilagodite radno okru\u017eenje kako biste smanjili optere\u0107enje na ramena. Pravilna visina stola, stolice i monitora mo\u017ee zna\u010dajno pomo\u0107i.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Odmor: <\/b><span style=\"font-weight: 400;\">Dajte mi\u0161i\u0107ima i zglobovima dovoljno vremena za oporavak izme\u0111u intenzivnih aktivnosti.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slu\u0161ajte svoje telo: <\/b><span style=\"font-weight: 400;\">Ne ignori\u0161ite bol. Ako osetite bol u ramenu, smanjite aktivnost i potra\u017eite savet stru\u010dnjaka.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Impingement sindrom ramena, poznat i kao sindrom sraza, predstavlja jedno od naj\u010de\u0161\u0107ih stanja koje uzrokuje bol i ograni\u010denu pokretljivost u zglobu ramena. Karakteri\u0161e ga specifi\u010dan bol pri podizanju ruke iznad glave, pri pokretima ruke unazad ili pri rotaciji. Ovo stanje nastaje kada tetive rotatorne man\u017eetne i\/ili sluzna vre\u0107ica (burza) postanu iritirane, upaljene ili komprimovane usled [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10304,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-10662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Impingement sindrom ramena - Bol pri podizanju ruke - Herodikus<\/title>\n<meta name=\"description\" content=\"Otkrijte uzroke impingement sindroma ramena i kako se re\u0161iti bola pri podizanju ruke uz pomo\u0107 savremene fizikalne terapije.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/herodikus.com\/ru\/impingement-sindrom-ramena-bol-pri-podizanju-ruke\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Impingement sindrom ramena - 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