20.500.12556/ReVIS-14047 Učinkovitost vadbe za izboljšanje gibljivosti tekačev Effectiveness of exercise for improving flexibility in runners Tek je ena najbolj razširjenih oblik telesne dejavnosti, ki pa zaradi ponavljajočih se obremenitev pomembno povečuje tveganje za nastanek preobremenitvenih poškodb. Ustrezna gibljivost ključnih mišičnih skupin spodnjih okončin igra pomembno vlogo pri biomehaniki teka in preprečevanju poškodb. Namen diplomske naloge je bil ovrednotiti učinkovitost različnih metod raztezanja za izboljšanje gibljivosti pri tekačih ter primerjati statično raztezanje, dinamično raztezanje in proprioceptivno nevromišično facilitacijo (PNF). S pregledom literature iz podatkovnih baz PubMed, Google Scholar, PEDro in ResearchGate smo v končno analizo vključili dvanajst raziskav. Ugotovili smo, da vse tri metode prispevajo k povečanju obsega gibanja, vendar se razlikujejo po velikosti učinka in primernosti uporabe. Statično raztezanje je učinkovito za dolgoročno izboljšanje gibljivosti, dinamično raztezanje je najprimernejše pred tekom, PNF pa povzroči največje akutno povečanje obsega gibanja, a zahteva strokovno izvedbo. Hipotezo o prednosti PNF lahko le delno potrdimo. Rezultati poudarjajo pomen kombiniranega in individualiziranega pristopa k vadbi gibljivosti tekačev. Running is one of the most widespread forms of physical activity, but due to repetitive loading it significantly increases the risk of overuse injuries. Adequate flexibility of the key muscle groups of the lower limbs plays an important role in running biomechanics and injury prevention. The aim of this thesis was to evaluate the effectiveness of different stretching methods for improving flexibility in runners and to compare static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF). Through a review of literature from the PubMed, Google Scholar, PEDro, and ResearchGate databases, twelve studies were included in the final analysis. We found that all three methods contribute to increases in range of motion, but differ in the magnitude of effect and suitability of use. Static stretching is effective for long-term flexibility improvement, dynamic stretching is most appropriate before running, while PNF produces the greatest acute increases in range of motion but requires supervised execution. The hypothesis regarding the superiority of PNF can only be partially confirmed. The results emphasize the importance of a combined and individualized approach to flexibility training in runners. tek gibljivost raztezanje preprečevanje poškodb fizioterapija running flexibility stretching injury prevention phisiotherapy true false false Slovenski jezik Angleški jezik Diplomsko delo/naloga 2026-06-16 18:16:58 2026-06-16 18:16:58 2026-06-17 03:07:55 0000-00-00 00:00:00 2026 0 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 1970-01-01 4805 2758$$diplomska_naloga_plagiatorski_test.pdf 2758$$diplomska_naloga_plagiatorski_test.pdf 1 D6BB89690C2133D22811939BC7D4B2C7 1f277db72edf7f99d80183dd79346a18e9be7eb3f0f6dc2b2b66dd15f77c3438 cdad9b19-699e-11f1-97b2-001a4af901a5 https://revis.openscience.si/Dokument.php?lang=slv&id=17032 Visokošolski zavod Fizioterapevtika 0 0 0