A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: preg_match(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 722

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 722
Function: preg_match

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 615
Function: read_tag

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 547
Function: parse

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 120
Function: load

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

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Severity: Warning

Message: preg_match_all(): Compilation failed: invalid range in character class at offset 4

Filename: libraries/Simple_html_dom.php

Line Number: 387

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 387
Function: preg_match_all

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 262
Function: parse_selector

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 577
Function: find

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 123
Function: find

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

A PHP Error was encountered

Severity: Warning

Message: Invalid argument supplied for foreach()

Filename: libraries/Simple_html_dom.php

Line Number: 392

Backtrace:

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 392
Function: _error_handler

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 262
Function: parse_selector

File: /smi/web/styrkeprogrammet.se/application/libraries/Simple_html_dom.php
Line: 577
Function: find

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 123
Function: find

File: /smi/web/styrkeprogrammet.se/application/controllers/Traningsguide.php
Line: 80
Function: _dictionary

File: /smi/web/styrkeprogrammet.se/index.php
Line: 315
Function: require_once

Träningsvärk | Styrkeprogrammet

Vad är träningsvärk? Varför får man träningsvärk? Hur kan man minimera träningsvärken? Dessa frågor får du svar på i denna artikel.

Vad är träningsvärk?

Träninsvärk är muskelsmärta som är en följd av träning med ovana övningar eller rörelser samt av excentriskt belastande träning.

Excentrisk träning är belastning av en muskel under förlängning. Ett exempel på det är då man hoppar ner från en plint och bromsar upp i landningen med framsida lår. Det sker då en förlängning av framsida lårmusklerna. Träningsvärk framträder tydligare efter excentriskt muskelarbete jämfört med muskelarbete som utförts med koncentriska rörelser på grund av att excentriskt arbete bidrar till en större påfrestning på muskeln än koncentriskt arbete.

Symtomen på träningsvärk varierar från lätt ömhet till allvarlig och rörelsehindrande smärta. Smärtan framträder tydligast cirka 48 timmar efter utförd aktivitet och avtar sedan därefter, men kan hålla i sig i ca en vecka. Det är denna smärta som på engelska kallas för DOMS (delayed onset muscle soreness) och som inte är farlig på något sätt, trots den i många fall obehagliga smärtan.

Träningsvärk beror på mikrobristningar i muskelcellerna och strukturella förändringar i muskelcellernas fibriller efter hårt belastande träning. Fibrillerna anpassar sig genom att lägga till nya sarkomerer (sammandragande enhet i myofibrillen som gör det möjligt för muskeln att dra ihop sig) vid Z-banden (den punkt i fibrillerna där sarkomererna kopplas samman). Denna förändring sker för att muskeln skall förbereda sig på en kommande belastning av samma slag. Det är alltså denna process som leder till att man inte får lika mycket träningsvärk efter nästa pass.

Hur behandlas träningsvärk?

Hur mycket träningsvärk man får och hur länge den håller i sig beror dels på hur vältränad man är och dels på hur väl man har återhämtat sig genom kost, sömn och genomblödningsträning. Det går alltså att påverka återhämtningenstiden i positiv riktning, vilket du kan läsa mer om i artikeln Återhämta dig på bästa sätt.

Träningsvärk framträder även då man tränar ovana övningar och rörelser, vilket man inte kan förbereda sig på. Sådan belastning som kroppen är van vid och utsätts för regelbundet, ger sällan besvärande träningsvärk. En felaktig uppfattning om träningsvärk, är att stretching minskar träningsvärken. Faktum är dock att hård stretching i sig kan ge träningsvärk. Däremot är stretching och rörlighetsträning i övrigt positivt för att bibehålla eller öka rörligheten, för att öka idrottsprestationen och för att minska skaderisken.

Referenser

Yu, J-G. (2003). Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study. Diss. Umeå: Umeå universitet.

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