{"id":20218,"date":"2024-08-29T07:30:48","date_gmt":"2024-08-29T06:30:48","guid":{"rendered":"https:\/\/centrekine.com\/la-importancia-de-la-prevencion-en-los-corredores\/"},"modified":"2025-01-29T09:47:44","modified_gmt":"2025-01-29T08:47:44","slug":"la-importancia-de-la-prevencio-en-els-corredors","status":"publish","type":"post","link":"https:\/\/centrekine.com\/ca\/la-importancia-de-la-prevencio-en-els-corredors\/","title":{"rendered":"La import\u00e0ncia de la prevenci\u00f3 en els corredors."},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Publicat a la revista Magazine &amp; Salut el mes d&#8217;Abril de 2016<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La prevenci\u00f3 de lesions en un corredor hauria de ser un punt clau que cal cuidar amb deteniment. Hem de tenir clar que est\u00e0 a les nostres mans reduir el risc de patir una lesi\u00f3; inactivitat.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un punt principal i essencial per evitar lesions \u00e9s fer un <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">entrenament adequat a les nostres caracter\u00edstiques i capacitats f\u00edsiques<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> . Molts cops volem fer molt, en massa poc temps, i aix\u00f2 ens portar\u00e0 probablement a for\u00e7ar massa la m\u00e0quina. Un programa d&#8217;entrenament, dut a terme per un professional, far\u00e0 que els nostres m\u00fasculs, ossos, articulacions\u2026 a poc a poc adaptin a les c\u00e0rregues d&#8217;estr\u00e8s de l&#8217;exercici, i combinat amb uns per\u00edodes de descans adequats.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El temps de descans<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> \u00e9s igual o m\u00e9s important que el temps dentrenament. Sense el descans adequat, el cos no t\u00e9 temps per recuperar-se i es produeixen les t\u00edpiques lesions de sobrec\u00e0rrega.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">L&#8217;escalfament<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> abans de tot entrenament \u00e9s primordial. Els exercicis d&#8217;escalfament s&#8217;han de fer sempre abans de l&#8217;entrenament i de la competici\u00f3. La funci\u00f3 \u00e9s evitar les lesions i augmentar-ne el rendiment esportiu. Cal tenir-ho molt en compte.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Imprescindible, en finalitzar les sessions d&#8217;entrenament, dedicar un temps important als <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">estiraments<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> . La durada hauria de ser entre 10 i 15 segons, suaus i controlats, de tots els m\u00fasculs que hem treballat. Aix\u00f2 ens permetr\u00e0 que els m\u00fasculs tornin al to inicial, per afrontar m\u00e9s feina en dies posteriors. Evitarem sobrec\u00e0rregues i contractures.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La feina de for\u00e7a,<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> almenys una vegada a la setmana, tamb\u00e9 ens evitar\u00e0 alguns problemes. Un programa de musculaci\u00f3 al gimn\u00e0s ens ajudar\u00e0 a aconseguir que els nostres m\u00fasculs resisteixin millor la fatiga i els impactes contra el terra. Cal no tenir cura de treballar tamb\u00e9 el tronc i les extremitats superiors. No nom\u00e9s fer feina de cames.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Eviteu <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">superf\u00edcies d&#8217;entrenament<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> molt dures, com l&#8217;asfalt. Algunes lesions v\u00e9nen produ\u00efdes per un tipus de superf\u00edcie que ens pot afectar en forma d&#8217;estr\u00e8s afegit a les articulacions i els ossos. \u00c9s millor combinar terrenys durs amb terrenys de sorra.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Realitzar <\/span><\/span><a href=\"https:\/\/centrekine.com\/ca\/tratamientos\/massatge\/\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">massatges de desc\u00e0rrega<\/span><\/span><\/strong><\/a><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , sobretot en aquelles setmanes en qu\u00e8 s&#8217;incrementa el nombre de quil\u00f2metres, i que el risc de lesions augmenta per la fatiga muscular, i la gran quantitat d&#8217;impactes sobre les nostres articulacions, tendons\u2026 \u00c9s una bona manera de prevenir . \u00c9s aconsellable fer un massatge 4 o 5 dies abans de la competici\u00f3. De tota manera, \u00e9s important fer-ne algun abans per saber com responen les cames i veure quan triguen els m\u00fasculs a recuperar el to normal. L&#8217;ideal \u00e9s fer-ne un cada mes en \u00e8poca d&#8217;entrenament.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La prevenci\u00f3n de lesiones en un corredor deber\u00eda ser un punto clave que hay que cuidar con detenimiento. Debemos tener claro que est\u00e1 en nuestras manos reducir el riesgo de sufrir una lesi\u00f3n&#8230;<\/p>\n","protected":false},"author":1,"featured_media":18642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1926],"tags":[2000,2420,2102,2176],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La import\u00e0ncia de la prevenci\u00f3 en els corredors. - Centre Kine<\/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:\/\/centrekine.com\/ca\/la-importancia-de-la-prevencio-en-els-corredors\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La import\u00e0ncia de la prevenci\u00f3 en els corredors. - Centre Kine\" \/>\n<meta property=\"og:description\" content=\"La prevenci\u00f3n de lesiones en un corredor deber\u00eda ser un punto clave que hay que cuidar con detenimiento. 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