{"id":27289,"date":"2025-08-04T13:17:34","date_gmt":"2025-08-04T13:17:34","guid":{"rendered":"https:\/\/kgmwv.beeweb-orange.io\/treatments\/halsporre-ovningar\/"},"modified":"2025-12-22T11:36:48","modified_gmt":"2025-12-22T11:36:48","slug":"halsporre-ovningar","status":"publish","type":"treatment","link":"https:\/\/fasciaclinics.com\/sv\/treatments\/halsporre-ovningar\/","title":{"rendered":"H\u00e4lsporre \u00f6vningar \u2013 Lindra h\u00e4lsporre"},"content":{"rendered":"<p><iframe allow=\"autoplay; fullscreen; picture-in-picture encrypted-media; gyroscope;\" frameborder=\"0\" height=\"675\" nitro-lazy-src=\"data:text\/html;https:\/\/player.vimeo.com\/video\/700771688?dnt=1&amp;app_id=122963&amp;autoplay=1;base64,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\" nitro-og-src=\"https:\/\/player.vimeo.com\/video\/700771688?dnt=1&amp;app_id=122963&amp;autoplay=1\" title=\"Behandling av h\u00e4lsporre\" width=\"1200\"><\/iframe><\/p>\n<p>Sm\u00e4rta i h\u00e4len kan vara ett tecken p\u00e5 att man har drabbats av h\u00e4lsporre. Det \u00e4r inte farligt men sm\u00e4rtan kan g\u00f6ra livet mer begr\u00e4nsat. Sm\u00e4rtan blir oftast v\u00e4rre under dagen ju mer man belastar foten. G\u00e5ende, l\u00f6pning och st\u00e5ende upplevs ofta f\u00f6rv\u00e4rra sm\u00e4rtan. H\u00e4lsporre kan l\u00e4ka av sig sj\u00e4lv men om besv\u00e4ren inte f\u00f6rsvinner kan det vara sv\u00e5rt att veta hur man kan f\u00e5 hj\u00e4lp.<\/p>\n<h2>Effektiv behandling mot h\u00e4lsporre <\/h2>\n<p>Att g\u00e5 p\u00e5 fasciabehandling \u00e4r ett effektivt s\u00e4tt att behandla <a href=\"https:\/\/fasciaclinics.com\/se\/behandling\/halsporre\">h\u00e4lsporre<\/a>. Hela kroppen skannas f\u00f6r att se vilka obalanser som finns och vad som kan ha orsakat besv\u00e4ren. Behandlingen mjukar upp och avlastar de fasciastrukturer som kan ha gett upphov till h\u00e4lsporren. Vibrationerna g\u00f6r \u00e4ven att fl\u00f6det i fascian \u00f6kar vilket kommer g\u00f6ra det enklare f\u00f6r kroppen att l\u00e4ka sig sj\u00e4lv. Kroppen f\u00e5r mer balans vilket kommer g\u00f6ra belastningarna mer j\u00e4mna och\u00a0 minska risken f\u00f6r skador.\u00a0 Behandlingen g\u00f6r inte ont utan upplevs som behaglig och avslappnande.\u00a0\u00a0\u00a0<\/p>\n<div class=\"tbs-cta_button-container\" style=\"text-align:left \"><a class=\"default-btn-shortcode dt-btn dt-btn-l tbs-cta_button\" href=\"https:\/\/fasciaclinics.com\/se\/kliniker\/\"><i class=\"icomoon-the7-font-the7-arrow-37\"><\/i>G\u00e5 till en Fasciaklinik n\u00e4ra dig &rarr;<\/a><\/div><h2>H\u00e4lsporre \u00f6vningar<\/h2>\n<p>Vid h\u00e4lsporre \u00e4r det viktigt att h\u00e5lla ig\u00e5ng cirkulationen i foten. D\u00e4rf\u00f6r kan det vara bra att g\u00f6ra n\u00e5gra \u00f6vningar ett par g\u00e5nger om dagen f\u00f6r att st\u00f6dja kroppens l\u00e4kning..<\/p>\n<p>B\u00f6j och str\u00e4ck t\u00e5r. G\u00f6r 20 till 30 repetitioner. G\u00f6r detta minst tv\u00e5 g\u00e5nger. Upprepa \u00f6vningen minst tre g\u00e5nger om dagen.<\/p>\n<p>T\u00e5spret. Spreta ut\u00e5t med t\u00e5rna och kom tillbaka. Upprepa 20-30 g\u00e5nger tv\u00e5 g\u00e5nger. G\u00f6r \u00f6vningen minst tre g\u00e5nger om dagen.<\/p>\n<p>Fotvinkling. Vinkla ut f\u00f6tterna \u00e5t h\u00f6ger och v\u00e4nster. Vinkla 20-30 g\u00e5nger \u00e5t varje h\u00e5ll tv\u00e5 g\u00e5nger. G\u00f6r \u00f6vningen tre g\u00e5nger om dagen.<\/p>\n<p>B\u00f6j foten upp och ner. G\u00f6r 20-30 repetitioner \u00e5t varje h\u00e5ll. Upprepa tv\u00e5 g\u00e5nger. G\u00f6r minst 3 g\u00e5nger om dagen.<\/p>\n<p>Stretcha plantarfascian. Ta tag om t\u00e5rna p\u00e5 den onda foten och b\u00f6j upp t\u00e5rna s\u00e5 plantarfascian stretchas. H\u00e5ll stretchen i en minut. Upprepa tre g\u00e5nger. G\u00f6r denna \u00f6vning flera g\u00e5nger om dagen.<\/p>\n<p>Stretcha yttre vadmuskeln. St\u00e5 upp och ta ett steg bak\u00e5t. H\u00e4len p\u00e5 bakre foten ska vara pressad mot marken. H\u00e5ll kn\u00e4t i det bakre benet str\u00e4ckt. K\u00e4nner du inget drag i h\u00e4lsenan kan du testa att ta ett l\u00e4ngre steg bak. H\u00e5ll stretchen i minst en minut och djupandas under tiden. Stretcha flera g\u00e5nger om dagen.<\/p>\n<p>Stretcha inre vadmuskeln. St\u00e5 upp och ta ett steg bak\u00e5t och pressa h\u00e4len mot golvet. Ta nu och b\u00f6j kn\u00e4t p\u00e5 det bakre benet tills du k\u00e4nner att det drar i h\u00e4lsenan. H\u00e5ll stretchen i minst en minut och djupandas under tiden. Stretcha fler g\u00e5nger om dagen.<\/p>\n<p><iframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen frameborder=\"0\" height=\"675\" nitro-lazy-src=\"data:text\/html;https:\/\/www.youtube.com\/embed\/AZCr4k-if_s?feature=oembed&amp;autoplay=1;base64,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\" nitro-og-src=\"https:\/\/www.youtube.com\/embed\/AZCr4k-if_s?feature=oembed&amp;autoplay=1\" title=\"3384 5c599   V2\" width=\"1200\"><\/iframe><iframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen frameborder=\"0\" height=\"675\" nitro-lazy-src=\"data:text\/html;https:\/\/www.youtube.com\/embed\/rhQ40QZAcpE?feature=oembed&amp;autoplay=1;base64,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\" nitro-og-src=\"https:\/\/www.youtube.com\/embed\/rhQ40QZAcpE?feature=oembed&amp;autoplay=1\" title=\"3384 5c598   V2\" width=\"1200\"><\/iframe><\/p>\n<div class=\"tbs-cta_button-container\" style=\"text-align:left \"><a class=\"default-btn-shortcode dt-btn dt-btn-l tbs-cta_button\" href=\"https:\/\/fasciaclinics.com\/se\/kliniker\/\"><i class=\"icomoon-the7-font-the7-arrow-37\"><\/i>G\u00e5 till en Fasciaklinik n\u00e4ra dig &rarr;<\/a><\/div><h2>Effektiv behandling mot h\u00e4lsporre<\/h2>\n<p>Att g\u00e5 p\u00e5 fasciabehandling \u00e4r ett effektivt s\u00e4tt att behandla b\u00e5de h\u00e4lsporre och <a href=\"https:\/\/fasciaclinics.com\/se\/behandling\/falsk-halsporre\">falsk h\u00e4lsporre<\/a>. Hela kroppen skannas f\u00f6r att se vilka obalanser som finns och vad som kan ha orsakat besv\u00e4ren. Behandlingen mjukar upp och avlastar de fasciastrukturer som kan ha gett upphov till h\u00e4lsporren. Vibrationerna g\u00f6r \u00e4ven att fl\u00f6det i fascian \u00f6kar vilket kommer g\u00f6ra det enklare f\u00f6r kroppen att l\u00e4ka sig sj\u00e4lv. Kroppen f\u00e5r mer balans vilket kommer g\u00f6ra belastningarna mer j\u00e4mna och minska risken f\u00f6r skador. Behandlingen g\u00f6r inte ont utan upplevs som behaglig och avslappnande.<\/p>\n<p><iframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen frameborder=\"0\" height=\"675\" nitro-lazy-src=\"data:text\/html;https:\/\/www.youtube.com\/embed\/yfmiYa2e03Q?feature=oembed&amp;autoplay=1;base64,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\" nitro-og-src=\"https:\/\/www.youtube.com\/embed\/yfmiYa2e03Q?feature=oembed&amp;autoplay=1\" title=\"3384 5c600   V2\" width=\"1200\"><\/iframe><iframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen frameborder=\"0\" height=\"675\" nitro-lazy-src=\"data:text\/html;https:\/\/www.youtube.com\/embed\/BauTfcmjCeg?feature=oembed&amp;autoplay=1;base64,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\" nitro-og-src=\"https:\/\/www.youtube.com\/embed\/BauTfcmjCeg?feature=oembed&amp;autoplay=1\" title=\"3384 5c607   V2\" width=\"1200\"><\/iframe><\/p>\n<div class=\"tbs-cta_button-container\" style=\"text-align:left \"><a class=\"default-btn-shortcode dt-btn dt-btn-l tbs-cta_button\" href=\"https:\/\/fasciaclinics.com\/se\/kliniker\/\"><i class=\"icomoon-the7-font-the7-arrow-37\"><\/i>G\u00e5 till en Fasciaklinik n\u00e4ra dig &rarr;<\/a><\/div><h2>Lindra h\u00e4lsporre \u2013 Behandla h\u00e4lsporre sj\u00e4lv<\/h2>\n<p>Drabbas man av h\u00e4lsporre b\u00f6r foten vila och undvika belastning. Att anv\u00e4nda sulor eller inl\u00e4gg avsett f\u00f6r h\u00e4lsporre kan ocks\u00e5 vara en bra id\u00e9.<\/p>\n<p>Det \u00e4r viktigt att tr\u00e4na sina f\u00f6tter och se \u00f6ver r\u00f6rligheten i dina fotleder och t\u00e5r. Fungerar inte dessa som de ska kommer plantarfascian uts\u00e4ttas f\u00f6r en h\u00f6gre belastning \u00e4n vad den \u00e4r menad f\u00f6r.<\/p>\n<p><iframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen frameborder=\"0\" height=\"675\" nitro-lazy-src=\"data:text\/html;https:\/\/www.youtube.com\/embed\/sQzy_QNma4g?feature=oembed&amp;autoplay=1;base64,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\" nitro-og-src=\"https:\/\/www.youtube.com\/embed\/sQzy_QNma4g?feature=oembed&amp;autoplay=1\" title=\"3384 5c601   V2\" width=\"1200\"><\/iframe><\/p>\n<p>Det \u00e4r ocks\u00e5 bra att st\u00e4rka upp muskler kring b\u00e4cken och l\u00e5r f\u00f6r att undvika h\u00e4lsporre. \u00c4r musklerna f\u00f6r svaga kommer de inte kunna stabilisera de nedre extremiteterna tillr\u00e4ckligt vid belastning. Detta kommer leda till att plantarfascian blir mer stel och \u00f6kar risken f\u00f6r nedsjunkna fotvalv.<\/p>\n<p><iframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen frameborder=\"0\" height=\"675\" nitro-lazy-src=\"data:text\/html;https:\/\/www.youtube.com\/embed\/DPKSDUoEsBE?feature=oembed&amp;autoplay=1;base64,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\" nitro-og-src=\"https:\/\/www.youtube.com\/embed\/DPKSDUoEsBE?feature=oembed&amp;autoplay=1\" title=\"3384 5c604   V2\" width=\"1200\"><\/iframe><\/p>\n<h3>Tejpa h\u00e4lsporre<\/h3>\n<p>Se till att anv\u00e4nda en bra tejp. Kinesiologitejp eller sporttejp \u00e4r att f\u00f6redra d\u00e5 den lyfter huden f\u00f6rsiktigt s\u00e5 blodcirkulation \u00f6kar och minskar svullnader. Syftet med att tejpa \u00e4r att avlasta plantarfascian. Det \u00e4r viktigt att tejpbitarna har ett \u201cdrag\u201d i sig n\u00e4r du anv\u00e4nder de.<\/p>\n<p>Ha foten i en neutral position. B\u00f6rja med att g\u00f6ra ett s\u00e5 kallat ankare av den f\u00f6rsta tejpbiten d\u00e4r den \u00f6vriga tejpen f\u00e4ster i. B\u00f6rja med att placera tejpen p\u00e5 stort\u00e5leden, runda h\u00e4len och f\u00e4st i lillt\u00e5leden.<\/p>\n<p>Ta n\u00e4sta tejpbit p\u00e5 bakre h\u00e4l och placera den l\u00e4ngs plantarfascian under foten.<\/p>\n<p>Ta en tejpbit och placera tv\u00e4rg\u00e5ende och h\u00e4l och fot. Ta en till tejpbit tv\u00e4rg\u00e5ende och l\u00e4gg den s\u00e5 den \u00f6verlappar ca 50% av den f\u00f6rsta tv\u00e4rg\u00e5ende tejpbiten. Tejpa hela v\u00e4gen upp.<\/p>\n<p>Ta en sista tejpbit och f\u00e4st \u00e4ndarna av ankaret s\u00e5 att de inte lossnar.<\/p>\n<p>St\u00e4ll dig upp p\u00e5 foten s\u00e5 den belastas. Ta en tejpbit men ha inget drag i den och f\u00e4st den tv\u00e4rs \u00f6ver fotens ovansida.<\/p>\n<h3>Inl\u00e4gg vid h\u00e4lsporre<\/h3>\n<p>Det \u00e4r vanligt att anv\u00e4nda sig av olika typer av inl\u00e4gg f\u00f6r h\u00e4lsporre. Dock \u00e4r det viktigt att inl\u00e4ggen avlastar h\u00e4lens undre och inre del men ocks\u00e5 h\u00e5lfoten. Inl\u00e4ggen g\u00f6r att plantarfascian och musklerna i h\u00e5lfoten avlastas vilket g\u00f6r att det k\u00e4nns l\u00e4ttare att st\u00e5 och r\u00f6ra p\u00e5 sig. Avlastningen g\u00f6r att l\u00e4kningen av foten g\u00e5r snabbare. Studier visar att koppformade inl\u00e4gg f\u00f6r h\u00e4lsporre \u00e4r att f\u00f6redra. Inl\u00e4gget g\u00f6r att tjockleken p\u00e5 h\u00e4lkudden \u00f6kar vilket g\u00f6r att trycket under h\u00e4len minskar. Man b\u00f6r inte se inl\u00e4gg som n\u00e5gon l\u00e5ngsiktig l\u00f6sning utan mer ett hj\u00e4lpmedel f\u00f6r att underl\u00e4tta l\u00e4kning. Det \u00e4r viktigt att man under tiden behandlar de obalanser i kroppen som orsakar h\u00e4lsporren annars \u00e4r risken stor att problemet \u00e5terkommer.<\/p>\n<h2>Hur b\u00f6r man \u00e5terg\u00e5 till tr\u00e4ning vid h\u00e4lsporre?<\/h2>\n<p>Du b\u00f6r undvika fysisk aktivitet som kan ge sm\u00e4rta och f\u00f6rhindra l\u00e4kning av h\u00e4lsporren. Cirkulations\u00f6vningar f\u00f6r fot och fotled \u00e4r en bra b\u00f6rjan. Konditionstr\u00e4ning som cykling, simning och rodd \u00e4r tips p\u00e5 bra aktiviteter som inte ger n\u00e5gon h\u00e5rd belastning p\u00e5 fot och fotled.<\/p>\n<p>N\u00e4r h\u00e4lsporren har l\u00e4kt \u00e4r det viktigt att f\u00f6rsiktigt b\u00f6rja med sin tr\u00e4ning igen. Tillv\u00e4njningen beh\u00f6ver ske l\u00e5ngsamt under n\u00e5gra veckor och belastningen ska \u00f6kas successivt f\u00f6r att f\u00f6rhindra att h\u00e4lsporren kommer tillbaka. Se ocks\u00e5 \u00f6ver hur du r\u00f6r dig. F\u00f6r stora steg g\u00f6r att man landar mer p\u00e5 h\u00e4len och ger en \u00f6kad belastning p\u00e5 bakre kroppen. Unders\u00f6k \u00e4ven dina skor och det underlag du tr\u00e4nar p\u00e5.<\/p>\n<div class=\"tbs-cta_button-container\" style=\"text-align:left \"><a class=\"default-btn-shortcode dt-btn dt-btn-l tbs-cta_button\" href=\"https:\/\/fasciaclinics.com\/se\/kliniker\/\"><i class=\"icomoon-the7-font-the7-arrow-37\"><\/i>G\u00e5 till en Fasciaklinik n\u00e4ra dig &rarr;<\/a><\/div><section>\n<h5 class=\"tbs-references__title\">Referenser:<\/h5>\n<a href=\"https:\/\/www.1177.se\/sjukdomar--besvar\/skelett-leder-och-muskler\/ben-och-fotter\/halsporre---ont-under-halen\/\" rel=\"nofollow\" class=\"tbs-ref-link\" target=\"_blank\">https:\/\/www.1177.se\/sjukdomar\u2013besvar\/skelett-leder-och-muskler\/ben-och-fotter\/halsporre\u2014ont-under-halen\/<\/a><br><a href=\"https:\/\/sv.wikipedia.org\/wiki\/H%C3%A4lsporre\" rel=\"nofollow\" class=\"tbs-ref-link\" target=\"_blank\">https:\/\/sv.wikipedia.org\/wiki\/H%C3%A4lsporre<\/a><br><a href=\"https:\/\/fasciaguide.com\/se\/fascia-guide\/fascia-new-research-changes-the-way-we-look-at-pain\/\" rel=\"nofollow\" class=\"tbs-ref-link\" target=\"_blank\">https:\/\/fasciaguide.com\/se\/fascia-guide\/fascia-new-research-changes-the-way-we-look-at-pain\/<\/a>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Sm\u00e4rta i h\u00e4len kan vara ett tecken p\u00e5 att man har drabbats av h\u00e4lsporre. Det \u00e4r inte farligt men sm\u00e4rtan kan g\u00f6ra livet mer begr\u00e4nsat. Sm\u00e4rtan blir oftast v\u00e4rre under dagen ju mer man belastar foten. G\u00e5ende, l\u00f6pning och st\u00e5ende upplevs ofta f\u00f6rv\u00e4rra sm\u00e4rtan. H\u00e4lsporre kan l\u00e4ka av sig sj\u00e4lv men om besv\u00e4ren inte f\u00f6rsvinner&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"treatment_category":[355,347],"class_list":["post-27289","treatment","type-treatment","status-publish","format-standard","hentry","treatment_category-traning-rehabilitering","treatment_category-underbensbesvar","treatment_category-355","treatment_category-347","description-off"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>H\u00e4lsporre \u00f6vningar \u2013 Lindra h\u00e4lsporre - Fasciaclinics<\/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:\/\/fasciaclinics.com\/sv\/treatments\/halsporre-ovningar\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"H\u00e4lsporre \u00f6vningar \u2013 Lindra h\u00e4lsporre - Fasciaclinics\" \/>\n<meta property=\"og:description\" content=\"Sm\u00e4rta i h\u00e4len kan vara ett tecken p\u00e5 att man har drabbats av h\u00e4lsporre. Det \u00e4r inte farligt men sm\u00e4rtan kan g\u00f6ra livet mer begr\u00e4nsat. Sm\u00e4rtan blir oftast v\u00e4rre under dagen ju mer man belastar foten. G\u00e5ende, l\u00f6pning och st\u00e5ende upplevs ofta f\u00f6rv\u00e4rra sm\u00e4rtan. 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