[{"data":1,"prerenderedAt":458},["ShallowReactive",2],{"blog-post-opravdu-ucinna-pomoc-na-kolena-je-zcela-zdarma":3},{"id":4,"date":5,"date_gmt":6,"guid":7,"modified":9,"modified_gmt":10,"slug":11,"status":12,"type":13,"link":14,"title":15,"content":17,"excerpt":20,"author":22,"featured_media":23,"comment_status":24,"ping_status":24,"sticky":19,"template":25,"format":26,"meta":27,"categories":28,"tags":30,"class_list":34,"acf":45,"yoast_head":46,"yoast_head_json":47,"_links":120,"_embedded":164},6113,"2026-03-10T13:17:27","2026-03-10T11:17:27",{"rendered":8},"https://www.synatur.cz/wp/?p=6113","2026-03-25T14:45:27","2026-03-25T12:45:27","opravdu-ucinna-pomoc-na-kolena-je-zcela-zdarma","publish","post","https://www.synatur.cz/wp/opravdu-ucinna-pomoc-na-kolena-je-zcela-zdarma/",{"rendered":16},"Opravdu účinná pomoc na kolena je zcela zdarma",{"rendered":18,"protected":19},"\n\u003Cp>\u003Cstrong>Když se ozvou kolena, často hledáme různé způsoby, jak se bolesti a nepříjemného pocitu zbavit. Řešení bývají různě nákladná, od potravinových doplňků, různých injekcí až po operace. Přitom zapomínáme na to, že řešením může být také posílení svalů držících kolena, jmenovitě čtyřhlavého stehenního svalu a jeho tajné hvězdy vastus medialis (vnitřní široký sval stehenní).\u003C/strong>\u003C/p>\n\n\n\n\u003Cp>Na úvod je třeba říci, že je s podivem,\u003Cstrong> jak málo se o důležitosti tohoto svalu mluví\u003C/strong>, přitom kondice svalu \u003Cem>vastus medialis\u003C/em> je kontrolována každým fyzioterapeutem při potížích s kolenem hned jako první. Při dnešním sedavém způsobu života je u mnohých jedinců tento veledůležitý sval atrofován takovým způsobem, že jej lze jen obtížně \u003Cstrong>aktivovat\u003C/strong>.\u003C/p>\n\n\n\n\u003Ch4 class=\"wp-block-heading\">Kde najdeme vastus medialis\u003C/h4>\n\n\n\n\u003Cp>\u003Cem>Vastus medialis\u003C/em> je často označován jako \u003Cstrong>slza nad kolenem\u003C/strong>. Na fotografii vidíte oblast označenou červeným kroužkem. Pokud si sedneme na zem s nataženýma nohama, měli bychom být schopni tuto oblast zatnout tak, aby se sval ukázal – v ideálním případě by měl být vidět i bez zatnutí. Pokud nejsme schopni tento sval aktivovat nebo se sval téměř neukazuje, znamená to, že naše kolena nemá co chránit.\u003C/p>\n\n\n\n\u003Cfigure class=\"wp-block-image size-large\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https://www.synatur.cz/wp/wp-content/uploads/2026/03/joe-mcferrin-s6znUip3Mro-unsplash-sda-1024x683.jpg\" alt=\"\" class=\"wp-image-6116\" srcset=\"https://www.synatur.cz/wp/wp-content/uploads/2026/03/joe-mcferrin-s6znUip3Mro-unsplash-sda-1024x683.jpg 1024w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/joe-mcferrin-s6znUip3Mro-unsplash-sda-300x200.jpg 300w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/joe-mcferrin-s6znUip3Mro-unsplash-sda-768x512.jpg 768w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/joe-mcferrin-s6znUip3Mro-unsplash-sda-1536x1025.jpg 1536w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/joe-mcferrin-s6znUip3Mro-unsplash-sda-600x400.jpg 600w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/joe-mcferrin-s6znUip3Mro-unsplash-sda.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" />\u003C/figure>\n\n\n\n\u003Ch4 class=\"wp-block-heading\">Sval může být atrofován i když se poměrně často hýbeme\u003C/h4>\n\n\n\n\u003Cp>Co mnohé překvapí je, že tento zásadní sval mají atrofovaný i \u003Cstrong>jedinci\u003C/strong>, kteří \u003Cstrong>poměrně hodně chodí nebo se hýbou\u003C/strong>. Jak je to možné? Jednak je \u003Cem>vastus medialis\u003C/em> tvořen také svalovými vlákny prvního typu, které při nečinnosti velmi rychle degradují. Když se k tomu přidá náš sedavý způsob života, kdy chodíme hlavně po rovině a po zpevněném povrchu, přičemž výškové rozdíly zdoláváme výtahy a eskalátory, pak tento sval vlastně nepoužíváme. Paradoxní je, že i pokud jezdíme delší jízdy na kole po rovině nebo na elektrokole, tento sval \u003Cstrong>nemusíme aktivovat dostatečně\u003C/strong> na to, abychom \u003Cstrong>chránili naše kolena\u003C/strong>.\u003C/p>\n\n\n\n\u003Cp>Další věcí jsou nesprávné pohybové vzorce – \u003Cem>vastus medialis\u003C/em> se aktivuje, pokud je koleno ve správné ose (koleno nad druhým prstem), takže i pokud cvičíme poměrně dost, může se lehce stát, že zapojujeme díky nesprávnému postavení okolní svaly a vastus medialis vynecháváme.\u003C/p>\n\n\n\n\u003Cp>Navíc při potížích s koleny se vastus medialis často deaktivuje skrze tzv. \u003Cstrong>arthrogenní svalovou inhibici\u003C/strong> (AMI) a následně mozek již tento sval obchází a nezapojuje jej zpět do pohybové činnosti. To je nebezpečné hlavně \u003Cstrong>po zraněních nebo operaci\u003C/strong>. Pokud si tedy na tento sval nedáváme \u003Cstrong>cíleně pozor\u003C/strong>, můžeme o jeho služby lehce přijít, a to i pokud se považujeme za sportovce.\u003C/p>\n\n\n\n\u003Ch4 class=\"wp-block-heading\">Jak \u003Cem>vastus medialis\u003C/em> podporuje koleno?\u003C/h4>\n\n\n\n\u003Cul class=\"wp-block-list\">\n\u003Cli>\u003Cem>Vastus medialis\u003C/em> díky svému úhlu vůči stehenní kosti působí nejen jako extenzor, ale jako kolenní stabilizátor.\u003C/li>\n\n\n\n\u003Cli>Stabilizuje čéšku, aby nepřetěžovala chrupavku svým vybočením.\u003C/li>\n\n\n\n\u003Cli>\u003Cem>Vastus medialis\u003C/em> přispívá k celkové stabilitě kolena při zatížení, hlavně pak v posledních 15-20 stupních extenze (natažení) – tím chrání kolenní vazy a chrupavku.\u003C/li>\n\n\n\n\u003Cli>Při chůzi tlumí nárazy a zajišťuje rovnoměrné rozložení nárazu.\u003C/li>\n\u003C/ul>\n\n\n\n\u003Cfigure class=\"wp-block-image size-large\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"819\" src=\"https://www.synatur.cz/wp/wp-content/uploads/2026/03/alonso-reyes-0HlI76m4jxU-unsplash-1-1024x819.jpg\" alt=\"\" class=\"wp-image-6118\" srcset=\"https://www.synatur.cz/wp/wp-content/uploads/2026/03/alonso-reyes-0HlI76m4jxU-unsplash-1-1024x819.jpg 1024w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/alonso-reyes-0HlI76m4jxU-unsplash-1-300x240.jpg 300w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/alonso-reyes-0HlI76m4jxU-unsplash-1-768x614.jpg 768w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/alonso-reyes-0HlI76m4jxU-unsplash-1-1536x1229.jpg 1536w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/alonso-reyes-0HlI76m4jxU-unsplash-1-2048x1638.jpg 2048w, https://www.synatur.cz/wp/wp-content/uploads/2026/03/alonso-reyes-0HlI76m4jxU-unsplash-1-600x480.jpg 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" />\u003C/figure>\n\n\n\n\u003Ch4 class=\"wp-block-heading\">Jak aktivovat a cvičit vastus medialis?\u003C/h4>\n\n\n\n\u003Cp>Pokud máte \u003Cem>vastus medialis \u003C/em>silně atrofován, je potřeba v první řadě se naučit jej znovu \u003Cstrong>aktivovat\u003C/strong>. To se týká také všech rehabilitací po zranění a provedených operacích (nezapomínejte, že pokud jdete na jakoukoliv kloubní operaci, je potřeba mít stehenní svaly včetně vastus medialis co nejsilnější). Níže najdete 4 různá cvičení, od naprostého začátku, až po dávku, která dle našich vlastních zkušeností udržuje sval v dobré kondici a \u003Cstrong>plné funkčnosti\u003C/strong>.\u003C/p>\n\n\n\n\u003Cul class=\"wp-block-list\">\n\u003Cli>Ležte na zádech, nohy natažené. Zatlačte koleno do podložky (můžete použít i stočený ručník pod kolenem), vědomě napněte vnitřní stranu stehna. Držte 5–10 s a následně uvolněte.\u003C/li>\n\n\n\n\u003Cli>Ležte na zádech, jednu nohu pokrčenou, druhou rovnou. Zvedejte zatnutou nohu do výšky druhého kolene, držte 2-5 s a pomalu pouštějte.\u003C/li>\n\n\n\n\u003Cli>Sed u zdi (wall sit) vestoje. Zády se opřete o zeď, kolena mějte v úhlu ideálně 90° ke zdi. Výdrž 20–45 s. Je nutné mít kolena nad druhým prstem. Toto cvičení je velmi efektivní a bezpečné také pro seniory (pokud s cvičením začínáte, postupně zmenšujte úhel, nesnažte se rovnou dosáhnout 90 stupňů – tzn, ze začátku nesedíme jako na normální židli, nohy máme více nataženy a více stojíme, než sedíme).\u003C/li>\n\n\n\n\u003Cli>Cyklistika nebo rotoped – musí být ovšem se zvýšenou zátěží tedy do kopce, nikoliv po rovině.\u003C/li>\n\n\n\n\u003Cli>Dřepy. Zde je důležité dodržet tři věci. Jednak je to pozice kolene nad druhým prstem (ukazováčkem), dále rovná záda a to, aby kolena nešla příliš dopředu. Toho nejlépe docílíme tak, že dřepy děláme před rovnou zdí, popřípadě před vyšším nábytkem. Ideální jsou ale žebřiny, který zajistí, že kolena nemohou fyzicky jít příliš dopředu a zároveň jej můžeme použít jako stabilizační oporu. Z naší zkušenosti stačí provádět 3×15 dřepů dvakrát týdně a vastus medialis bude ve velmi slušné kondici.\u003C/li>\n\u003C/ul>\n\n\n\n\u003Ch4 class=\"wp-block-heading\">Závěr\u003C/h4>\n\n\n\n\u003Cp>Na závěr je potřeba říci, že každý si musí vybrat cvičení, které mu bude vyhovovat. \u003Cstrong>Vastus medialis\u003C/strong> je sval, který se\u003Cstrong> musí cvičit námahou\u003C/strong>, mírným pohybem jej nevycvičíte, proto je potřeba, abyste si cvičení oblíbili (na internetu můžete najít celou řadu cvičení, zde máme pouze malý výsek). Vypracování tohoto svalu může zmírnit bolest i například u poraněného menisku, ale \u003Cstrong>nemůže některé problémy zcela vyřešit\u003C/strong>, na to nezapomínejte. Stejně tak, pokud již máte \u003Cstrong>artrózu vyššího stupně\u003C/strong>, nemusejí být všechny cviky proveditelné v plném rozsahu. Proto je potřeba si najít ideální verzi cviku a netlačit na plné provedení. Dejte také pozor, abyste cvičili adekvátně vašemu stavu a cvičení nepřeháněli. Pokud si nejste jisti, jestli je cvičení pro vás vhodné, je dobré konzultovat jej s \u003Cstrong>fyzioterapeutem\u003C/strong>.\u003C/p>\n\n\n\n\u003Cp>To méně příjemné je, \u003Cstrong>že cvičení s tímto svalem musí být celoživotní, nestačí jej provést párkrát a pak zase přestat\u003C/strong>. Je naprosto bezpodmínečné, abyste si \u003Cstrong>cvičící rutinu vpravili do průběhu každého týdne a oblíbili si ji\u003C/strong>. Pak vám udržování tohoto svalu může pomoci od celé řady potíží, a to zcela zdarma.\u003C/p>\n\n\n\n\u003Cp>Zcela na závěr dodejme, že nyní je doba, kdy je vhodné sval začít posilovat. Za pár měsíců nás čekají návštěvy hor, dlouhé pochody a další věci, kterým naše tělo přes zimu odvyklo. Proto je vhodné začít již teď, aby vaše svaly byly připraveny na letní sezónu.\u003C/p>\n\n\n\n\u003Cp>Photo by \u003Ca href=\"https://unsplash.com/@alonsoreyes?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText\">Alonso Reyes\u003C/a>  a \u003Ca href=\"https://unsplash.com/@runnersathletics\">joe mcferrin\u003C/a> on \u003Ca href=\"https://unsplash.com/photos/man-in-black-shorts-and-black-tank-top-doing-push-up-0HlI76m4jxU?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText\">Unsplash\u003C/a>\u003C/p>\n",false,{"rendered":21,"protected":19},"\u003Cp>Když se ozvou kolena, často hledáme různé způsoby, jak se bolesti a nepříjemného pocitu zbavit. Řešení bývají různě nákladná, od potravinových doplňků, různých injekcí až po operace. Přitom zapomínáme na to, že řešením může být také posílení svalů držících kolena, jmenovitě čtyřhlavého stehenního svalu a jeho tajné hvězdy vastus medialis (vnitřní široký sval stehenní). Na […]\u003C/p>\n",3,6117,"open","","standard",{"_acf_changed":19,"footnotes":25},[29],33,[31,32,33],51,50,49,[35,13,36,37,38,39,40,41,42,43,44],"post-6113","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pohyb-a-cviceni","tag-cviceni","tag-kolena","tag-vastus-medialis",[],"\u003C!-- This site is optimized with the Yoast SEO plugin v26.5 - https://yoast.com/wordpress/plugins/seo/ -->\n\u003Ctitle>Opravdu účinná pomoc na kolena je zcela zdarma - Synatur\u003C/title>\n\u003Cmeta name=\"description\" content=\"Posílení svalu vastus medialis je tajným způsobem, jak chránit kolena před námahou a opotřebováním. 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