{"id":887,"date":"2018-12-17T16:44:24","date_gmt":"2018-12-17T16:44:24","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?page_id=887"},"modified":"2025-03-06T08:16:35","modified_gmt":"2025-03-06T08:16:35","slug":"trana-benen","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/trana-benen\/","title":{"rendered":"Tr\u00e4na benen"},"content":{"rendered":"\n<p>Idag \u00e4r det vanligt att ha ett stillasittande jobb. Samtidigt tar sig m\u00e5nga med bil eller buss till jobbet, varp\u00e5 man s\u00e4tter sig i soffan n\u00e4r man kommer hem. Detta resulterar m\u00e5nga g\u00e5nger i att v\u00e5ra muskler blir s\u00e4mre p\u00e5 att b\u00e4ra upp kroppsvikten. Det g\u00f6r att belastningen hamnar p\u00e5 lederna ist\u00e4llet, vilket kan leda till sjukdomar s\u00e5som artros. F\u00f6r att undvika \u00f6verbelastning av h\u00f6ft- och kn\u00e4leder \u00e4r det d\u00e4rf\u00f6r viktigt att tr\u00e4na benen.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/artros\/vad-ar-artros\/\" data-type=\"post\" data-id=\"1116\">L\u00e4s mer om artros<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-trana-ben-hemma\">Tr\u00e4na ben hemma<\/h2>\n\n\n\n<p>De flesta t\u00e4nker p\u00e5 l\u00e5nga, svettiga pass p\u00e5 gymmet n\u00e4r de h\u00f6r ordet tr\u00e4ning. Men det beh\u00f6ver varken vara svettigt eller komplicerat f\u00f6r att ge bra effekt. N\u00e5gra minuter om dagen hemma i vardagsrummet kan g\u00f6ra stor skillnad. Varf\u00f6r inte skapa en rutin i att tr\u00e4na 5-15 minuter varje morgon, direkt innan frukost? (Det blir l\u00e4ttare att h\u00e5lla vanorna om man tr\u00e4nar ungef\u00e4r samma tid varje dag.)<\/p>\n\n\n\n<p>Saker som l\u00f6pning och promenader \u00e4r bra f\u00f6r benen, men ocks\u00e5 f\u00f6r resten av kroppen. Om man inte vill eller orkar springa l\u00e5ngt kan en kort runda eller intervaller vara bra id\u00e9er. Stavg\u00e5ng kan vara ett annat tips. Det kan ocks\u00e5 vara l\u00e4ttare att vara ute och g\u00e5 om man har n\u00e5got bra att lyssna p\u00e5. M\u00e5nga promenerar idag med h\u00f6rlurar f\u00f6r att kunna lyssna p\u00e5 ett radioprogram eller musik samtidigt. Den som vill ha \u00e4nnu b\u00e4ttre effekt kan avsluta promenaden med n\u00e5gra enkla ben\u00f6vningar, s\u00e5som utfallssteg eller kn\u00e4b\u00f6j.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-trana-ben-pa-gymmet\">Tr\u00e4na ben p\u00e5 gymmet<\/h2>\n\n\n\n<p>Fysisk aktivitet och anpassad tr\u00e4ning har visat sig ha god effekt vid flera skador och sjukdomar. Dessutom kan det hj\u00e4lpa till att f\u00f6rebygga dessa tillst\u00e5nd redan innan de uppst\u00e5r. Vid mycket sm\u00e4rta eller diagnostiserad sjukdom kan sjukgymnastik hos en fysioterapeut vara en bra start. I de flesta andra fall kan man sj\u00e4lv tr\u00e4na ben p\u00e5 gym eller hemma. Det beh\u00f6ver varken vara komplicerat eller jobbigt &#8211; man kommer l\u00e5ngt med n\u00e5gra f\u00e5 enkla \u00f6vningar och 5-10 minuter om dagen.<\/p>\n\n\n\n<p>Vill man tr\u00e4na ben p\u00e5 gymmet s\u00e5 finns det m\u00e4ngder av maskiner och vikter som kan \u00f6ka motst\u00e5ndet i flera \u00f6vningar. Det \u00f6kade motst\u00e5ndet inneb\u00e4r dock ocks\u00e5 en \u00f6kad risk. D\u00e4rf\u00f6r \u00e4r det viktigt att man f\u00f6rst\u00e5r tekniken i den \u00f6vning man ska utf\u00f6ra. Felaktig teknik kan n\u00e4mligen resultera i skador och sm\u00e4rta. \u00c4r man nyb\u00f6rjare kan man med f\u00f6rdel b\u00f6rja med exempelvis gummiband, hantlar och kettlebells f\u00f6r mindre riskfylld tr\u00e4ning. Det \u00e4r ocks\u00e5 en utm\u00e4rkt id\u00e9 att prova p\u00e5 gruppklasser, eftersom det d\u00e5 finns instrukt\u00f6rer som kan hj\u00e4lpa till med tekniken.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.artros.org\/livsstil\/starka-hoften\/\">L\u00e4s mer om att tr\u00e4na h\u00f6ften<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-exempel-pa-ovningar\">Exempel p\u00e5 \u00f6vningar<\/h2>\n\n\n\n<p>Generellt brukar kn\u00e4b\u00f6j anses som den absolut b\u00e4sta \u00f6vningen f\u00f6r att tr\u00e4na benen. Det beror p\u00e5 att alla benmuskler tr\u00e4nas, samtidigt som man \u00f6var upp b\u00e5de b\u00e5lstyrka och balans. Dessutom g\u00e5r det att variera den h\u00e4r \u00f6vningen i det o\u00e4ndliga. \u00c4r det f\u00f6r tungt att utf\u00f6ra den med skivst\u00e5ng, vilket \u00e4r det klassiska, kan man prova att g\u00f6ra n\u00e5gra kn\u00e4b\u00f6j med en kettlebell i h\u00e4nderna. Det g\u00e5r ocks\u00e5 utm\u00e4rkt att g\u00f6ra \u00f6vningen helt utan vikt. Det \u00e4r bara viktigt att \u00f6vningen utf\u00f6rs med r\u00e4tt teknik, s\u00e5 den som \u00e4r os\u00e4ker b\u00f6r prata med en personlig tr\u00e4nare.<\/p>\n\n\n\n<p>Andra \u00f6vningar som \u00e4r enklare, men fortfarande effektiva, \u00e4r trappsteg, b\u00e4ckenlyft och olika balans\u00f6vningar. Trappsteg inneb\u00e4r att man kliver upp och ner fr\u00e5n en pall (eller annat). Detta kan, liksom kn\u00e4b\u00f6j, g\u00f6ras med eller utan vikt. B\u00e4ckenlyft inneb\u00e4r ist\u00e4llet att man ligger p\u00e5 rygg med f\u00f6tterna i golvet och lyfter upp b\u00e4ckenet s\u00e5 h\u00f6gt man kan. Sedan s\u00e4nker man sig ned igen. Detta st\u00e4rker fr\u00e4mst baksidan. \u00c4ven detta kan g\u00f6ras med eller utan vikt, beroende p\u00e5 f\u00f6rm\u00e5ga.<\/p>\n\n\n\n<p>L\u00e4s ist\u00e4llet om att&nbsp;<a href=\"https:\/\/www.artros.org\/livsstil\/ga-ner-i-vikt-traning\/\">g\u00e5 ner i vikt med hj\u00e4lp av tr\u00e4ning.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Idag \u00e4r det vanligt att ha ett stillasittande jobb. Samtidigt tar sig m\u00e5nga med bil eller buss till jobbet, varp\u00e5 man s\u00e4tter sig i soffan n\u00e4r man kommer hem. Detta resulterar m\u00e5nga g\u00e5nger i att v\u00e5ra muskler blir s\u00e4mre p\u00e5 att b\u00e4ra upp kroppsvikten. Det g\u00f6r att belastningen hamnar p\u00e5 lederna ist\u00e4llet, vilket kan leda [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1598,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[],"class_list":["post-887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behandling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v21.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e4na benen | Joint Academy<\/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:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/trana-benen\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4na benen\" \/>\n<meta property=\"og:description\" content=\"Idag \u00e4r det vanligt att ha ett stillasittande jobb. 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