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La vuelta al entrenamiento y c贸mo prevenir riesgo de lesiones – EmSALUD

La vuelta al cole o la llegada del oto帽o es un momento clave para todos los clubes, gimnasios o centros deportivos ya que el inter茅s por la actividad f铆sica es mayoritaria. Para muchos es una primera experiencia y para otros el empiece tras un par贸n por vacaciones. El retorno a la actividad f铆sica puede causar lesiones si no se le da importancia a una buena prevenci贸n.

Nuestro cuerpo lleva inactivo un tiempo por lo que es recomendable el calentamiento antes del ejercicio y los estiramientos adecuados para cada actividad. Las lesiones, principalmente, suelen ser provocadas por un mal calentamiento, falta de estabilidad lumbar y abdominal, sobrecarga, mala ejecuci贸n y t茅cnica, falta de estiramientos y llevar un tiempo de recuperaci贸n muy corto. Incluso un usuario con una condici贸n f铆sica 贸ptima est谩 expuesto a una lesi贸n.

Para aquellos usuarios que viven una primera experiencia con la actividad f铆sica, se recomienda:

  • Si se apuntan a un gimnasio lo mejor es tener un entrenador personal para conocer las t茅cnicas adecuadas y poder familiarizarse con la aparatolog铆a. Adem谩s de tener preparado un programa personalizado.
  • El ejercicio cardiovascular (correr o el铆pticas) de forma gradual.
  • No se puede entrenar hasta el l铆mite de una persona. El entrenamiento se debe comenzar con sesiones cortas e ir poco a poco, sobre todo en lo referente a cargas.
  • No trabajar el mismo grupo muscular en d铆as consecutivos. Un buen comienzo es la frecuencia de 3-4 veces por semana. Cualquier persona que desee entrenar todos los d铆as, debe alternar entre la parte superior del cuerpo y la parte inferior del cuerpo. Por ejemplo, trabajando en dos grupos de m煤sculos al d铆a y los otros dos grupos al d铆a siguiente.
  • Aseg煤rese de que tiene una buena estabilidad lumbar y abdominal antes de embarcarse en ejercicios de peso.
  • Visite un fisioterapeuta con motivo preventivo y le ense帽e ejercicios de calentamiento y estiramiento.

Para clientes habituales:

Hacer un retorno gradual, es decir, volver al ejercicio pero casi como si fuera una primera vez ya que el m煤sculo debe recordar. Con 4 o 6 semanas de entrenamiento gradual, el usuario podr谩 regresar a su ritmo聽habitual.

Y por supuesto, visitar a un fisioterapeuta de confianza como prevenci贸n y descarga, adem谩s de seguir las instrucciones de estiramiento del profesional.

Desde EmSALUD recomendamos comenzar la actividad f铆sica a partir de ahora para que la probabilidad de alcance de los objetivos sea聽mayor, bien por rendimiento, p茅rdida de peso, estar en forma… pero se debe tener en cuenta el riesgo a una lesi贸n.

Esperamos que este art铆culo haya sido de su inter茅s y les anunciamos que la Cl铆nica EmSALUD Rivas cuenta con fisioterapia en ambos centros deportivos: Pol. Parque del Sureste y Pol. Cerro del Tel茅grafo.

 

漏 2015 - EmSALUD

Tel茅fono de contacto 91 870 68 40聽v