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La vuelta al entrenamiento y cómo prevenir riesgo de lesiones РEmSALUD

La vuelta al cole o la llegada del oto√Īo es un momento clave para todos los clubes, gimnasios o centros deportivos ya que el inter√©s por la actividad f√≠sica es mayoritaria. Para muchos es una primera experiencia y para otros el empiece tras un par√≥n por vacaciones. El retorno a la actividad f√≠sica puede causar lesiones si no se le da importancia a una buena prevenci√≥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 ejecución y técnica, falta de estiramientos y llevar un tiempo de recuperación muy corto. Incluso un usuario con una condición física óptima está expuesto a una lesión.

Para aquellos usuarios que viven una primera experiencia con la actividad física, se recomienda:

  • Si se apuntan a un gimnasio lo mejor es tener un entrenador personal para conocer las t√©cnicas adecuadas y poder familiarizarse con la aparatolog√≠a. Adem√°s de tener preparado un programa personalizado.
  • El ejercicio cardiovascular (correr o el√≠pticas) de forma gradual.
  • No se puede entrenar hasta el l√≠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√≠as consecutivos. Un buen comienzo es la frecuencia de 3-4 veces por semana. Cualquier persona que desee entrenar todos los d√≠as, debe alternar entre la parte superior del cuerpo y la parte inferior del cuerpo. Por ejemplo, trabajando en dos grupos de m√ļsculos al d√≠a y los otros dos grupos al d√≠a siguiente.
  • Aseg√ļrese 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√Īe 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√ļsculo debe recordar. Con 4 o 6 semanas de entrenamiento gradual, el usuario podr√° regresar a su ritmo¬†habitual.

Y por supuesto, visitar a un fisioterapeuta de confianza como prevención y descarga, además de seguir las instrucciones de estiramiento del profesional.

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

Esperamos que este artículo haya sido de su interés y les anunciamos que la Clínica EmSALUD Rivas cuenta con fisioterapia en ambos centros deportivos: Pol. Parque del Sureste y Pol. Cerro del Telégrafo.

 

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