{"id":16392,"date":"2020-05-12T00:00:00","date_gmt":"2020-05-11T22:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/correr-confinament\/"},"modified":"2023-03-27T16:14:49","modified_gmt":"2023-03-27T14:14:49","slug":"correr-confinament","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/","title":{"rendered":"Comen\u00e7ar a c\u00f3rrer despr\u00e9s del confinament"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/#que-li-ha-passat-al-meu-cos-despres-de-dos-mesos-sense-exercitar-me\" >Qu\u00e8 li ha passat al meu cos despr\u00e9s de dos mesos sense exercitar-me?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/#per-que-es-important-comencar-suau\" >Per qu\u00e8 \u00e9s important comen\u00e7ar suau?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/#que-haig-de-fer-si-vull-comencar-a-correr-despres-de-la-quarantena\" >Qu\u00e8 haig de fer si vull comen\u00e7ar a c\u00f3rrer despr\u00e9s de la quarantena?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/#com-puc-evitar-lesions-al-sortir-a-correr\" >Com puc evitar lesions al sortir a c\u00f3rrer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/#quins-complements-poden-ajudar-te-a-preparar-el-cos-per-a-lesport\" >Quins complements poden ajudar-te a preparar el cos per a l\u2019esport?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/#i-despres-de-lesport\" >I despr\u00e9s de l\u2019esport?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/correr-confinament\/#que-faig-si-noto-dolor-%c2%abtipus-lesio%c2%bb\" >Qu\u00e8 faig si noto dolor \u00abtipus lesi\u00f3\u00bb?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"que-li-ha-passat-al-meu-cos-despres-de-dos-mesos-sense-exercitar-me\"><\/span>Qu\u00e8 li ha passat al meu cos despr\u00e9s de dos mesos sense exercitar-me?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Despr\u00e9s del confinament \u00e9s possible que hagis notat canvis en el teu cos, com augment de pes o dificultat per a pujar les escales. Per\u00f2 aix\u00f2 no implica p\u00e8rdues majors com a p\u00e8rdua de massa \u00f2ssia o deterioraci\u00f3 de les articulacions. Nom\u00e9s en el cas de no haver-te mogut en absolut, com estar enllitat per exemple, podria suposar un canvi f\u00edsic major.<br \/>\nAix\u00ed i tot, la tornada a l\u2019activitat ha de ser progressiva i cal tenir precauci\u00f3 a l\u2019hora de recomen\u00e7ar l\u2019exercici\u2026 o de comen\u00e7ar-lo des de zero. \u00c9s millor comen\u00e7ar suaument que comen\u00e7ar fort i haver de parar l\u2019endem\u00e0.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"per-que-es-important-comencar-suau\"><\/span>Per qu\u00e8 \u00e9s important comen\u00e7ar suau?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L\u2019exercici, encara que saludable, implica un impacte. El cop de l\u2019asfalt en els genolls i en la columna, el moviment que estira els m\u00fasculs, el consum m\u00e9s alt d\u2019energia, s\u00f3n esfor\u00e7os que requereixen que es facin a poc a poc, ja que passar de zero a cent pot implicar lesions com a dolor de genoll, dolor d\u2019esquena, tendinitis, esquin\u00e7aments musculars, etc.<br \/>\nA m\u00e9s, el confinament pot haver portat un augment de pes; si \u00e9s el teu cas, considera que el teu cos haur\u00e0 de bregar amb c\u00e0rrega \u00abextra\u00bb per a la qual no estava entrenat fins fa unes poques setmanes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"que-haig-de-fer-si-vull-comencar-a-correr-despres-de-la-quarantena\"><\/span>Qu\u00e8 haig de fer si vull comen\u00e7ar a c\u00f3rrer despr\u00e9s de la quarantena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Si no eres&nbsp;<span class=\"hiddenSpellError\">runner<\/span>&nbsp;abans de la quarantena, \u00e9s millor comen\u00e7ar amb marxa o ciclisme lleugers. Ja que c\u00f3rrer \u00e9s un esport d\u2019alt impacte per al sistema locomotor i requereix que el sistema cardiovascular rendeixi baix esfor\u00e7, per la qual cosa \u00e9s millor comen\u00e7ar a poc a poc despr\u00e9s del confinament.<br \/>\nSi suportes b\u00e9 una caminada a ritme lleuger (no un passeig, sin\u00f3 marxa atl\u00e8tica) pots utilitzar el m\u00e8tode&nbsp;<span class=\"hiddenSpellError\">Galloway<\/span>&nbsp;per a comen\u00e7ar a c\u00f3rrer. El m\u00e8tode&nbsp;<span class=\"hiddenSpellError\">Galloway<\/span>, tamb\u00e9 anomenat caminar-c\u00f3rrer-caminar, consisteix en una carrera amb canvis alterns entre c\u00f3rrer i caminar entre els 20 segons i els 5 minuts durant un per\u00edode de 25 minuts. Els canvis de ritme, permeten acostumar al cos i proporcionar-li la resist\u00e8ncia aer\u00f2bica que necessita. La resist\u00e8ncia aer\u00f2bica, t\u00e9 relaci\u00f3 amb l\u2019oxigen<span class=\"hiddenGrammarError\">, (<\/span>variable clau!), ja que l\u2019oxigen \u00e9s l\u2019encarregat de subministrar l\u2019energia necess\u00e0ria per al treball a llarga dist\u00e0ncia. Per aquest motiu les persones amb un \u00edndex baix d\u2019oxigen es cansen m\u00e9s que les persones amb \u00edndexs m\u00e9s alts.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"com-puc-evitar-lesions-al-sortir-a-correr\"><\/span>Com puc evitar lesions al sortir a c\u00f3rrer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Primer, escalfar. Abans de comen\u00e7ar a c\u00f3rrer \u00e9s necessari escalfar per a elevar la temperatura corporal, activar la circulaci\u00f3 i preparar els m\u00fasculs. Tamb\u00e9 ajuda a executar millor els moviments i retardar la fatiga.<br \/>\nTingues en compte que no sols pots tenir lesions musculars o articulars durant l\u2019exercici, sin\u00f3 tamb\u00e9 de la pell. Recorda usar sempre&nbsp;<span class=\"hiddenSpellError\">fotoprotecci\u00f3<\/span>&nbsp;solar per a evitar cremades i prevenir el c\u00e0ncer de pell i el fotoenvelliment. Cuidar-te del sol t\u2019ajudar\u00e0 amb un millor rendiment.<br \/>\nFinalment, estirar. Al estirar el m\u00fascul afavoreixes l\u2019eliminaci\u00f3 de l\u2019\u00e0cid l\u00e0ctic i elimines tensi\u00f3 en el m\u00fascul, afavorint la seva flexibilitat. L\u2019\u00e0cid l\u00e0ctic \u00e9s el que ens d\u00f3na l\u2019energia quan correm per\u00f2 quan deixem de c\u00f3rrer i hi ha exc\u00e9s d\u2019\u00e0cid l\u00e0ctic en el cos, acaba apareixent la fatiga. Deu minuts d\u2019estirament faran molt per a evitar el cruiximent i les contractures al dia seg\u00fcent. Per\u00f2 no estiris el m\u00fascul fins al punt del dolor insuportable ni el facis amb rebots: fes-ho fent durar 10-30 segons cada moviment, repassant des del coll fins a les cames per a no oblidar cap m\u00fascul.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quins-complements-poden-ajudar-te-a-preparar-el-cos-per-a-lesport\"><\/span>Quins complements poden ajudar-te a preparar el cos per a l\u2019esport?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Considera la suplementaci\u00f3 amb magnesi. El magnesi participa en moltes reaccions metab\u00f2liques, entre elles la bona contracci\u00f3 dels m\u00fasculs. La ingesta adequada de magnesi optimitza la resposta muscular, per la qual cosa \u00e9s un bon suplement si decideixes reprendre l\u2019activitat esportiva. La falta de magnesi pot aparellar enrampades, feblesa muscular o fatiga, impedint el bon rendiment de l\u2019esportista. La dosi di\u00e0ria \u00e9s de 300-350 mg diaris, i la pots trobar f\u00e0cilment en complements de magnesi, tan en exclusiva com en combinaci\u00f3 amb col\u00b7lagen, potassi o vitamines. Per a un exercici suau aquesta dosi ja est\u00e0 b\u00e9, encara que un exercici molt intens podria necessitar m\u00e9s.<\/p>\n<p>Tamb\u00e9 pots considerar preparar els teus m\u00fasculs i articulacions amb un massatge previ a l\u2019esport. Per exemple, el massatge a les cames abans de c\u00f3rrer ajuda al fet que la sang circuli, puja la temperatura de la zona i millora la seva elasticitat, prevenint lesions. Les cremes o olis de massatge solen portar principis que s\u00f3n&nbsp;<span class=\"hiddenSpellError\">rubefacients<\/span>&nbsp;com el salicilat de metil, antiinflamatoris com l\u2019extracte&nbsp;<span class=\"hiddenGrammarError\">de \u00e0rnica<\/span>, o venot\u00f2nics com el rusc o el castanyer d\u2019\u00edndies. Per\u00f2 el massatge amb una crema de calor no substitueix a una bona rutina d\u2019escalfament.<\/p>\n<p>En funci\u00f3 de l\u2019exercici que facis, despr\u00e9s pots considerar sals de rehidrataci\u00f3 oral o altres complements; si veus que el teu esport s\u2019intensifica en les pr\u00f2ximes setmanes pots demanar-li al teu farmac\u00e8utic de confian\u00e7a que et recomani alguna cosa que s\u2019adapti a la teva rutina espec\u00edfica.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"i-despres-de-lesport\"><\/span>I despr\u00e9s de l\u2019esport?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c9s possible que sentis dolor l\u2019endem\u00e0 de fer esport. Aix\u00f2 pot deure\u2019s als coneguts cruiximents:<\/p>\n<p><strong>Qu\u00e8 s\u00f3n els cruiximents i per qu\u00e8 fan mal?<\/strong><\/p>\n<p>Els cruiximents s\u00f3n&nbsp;<span class=\"hiddenSpellError\">microrrotures<\/span>&nbsp;de la fibra muscular que no va ser capa\u00e7 de sostenir l\u2019esfor\u00e7 que se li va exigir. Quan es reparin, ho faran de manera que toleraran millor l\u2019exercici. Les notar\u00e0s de tal forma que s\u00f3n m\u00e9s suaus a l\u2019inici, per\u00f2 a mesura que passa el temps el dolor sembla m\u00e9s intens, per a desapar\u00e8ixer en uns dies. Si el dolor o la mol\u00e8stia \u00e9s molt suau podries continuar entrenant, encara que disminuint la intensitat. Si \u00e9s intens, para i deixa sanar al m\u00fascul, per a reprendre d\u2019una altra manera quan hagis millorat.<\/p>\n<p>Tamb\u00e9 pots sofrir una mica de dolor articular o muscular. Com diferenciar-ho? Les persones sense formaci\u00f3 no tenim coneixements per a identificar si un dolor prov\u00e9 d\u2019un m\u00fascul, d\u2019un tend\u00f3 o d\u2019una articulaci\u00f3, sobretot quan aquest apareix en zones conflictives com el coll o el genoll. Recorda que no has d\u2019automedicar-te. V\u00e9s a veure a un professional perqu\u00e8 t\u2019orienti.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"que-faig-si-noto-dolor-%c2%abtipus-lesio%c2%bb\"><\/span>Qu\u00e8 faig si noto dolor \u00abtipus lesi\u00f3\u00bb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Per a comen\u00e7ar, no ho ignoris. Pots aplicar fred (mai directament, sin\u00f3 a trav\u00e9s de tela, drap o similar) durant uns minuts quan notis el dolor. Pots&nbsp;<span class=\"hiddenSpellError\">reaplicar<\/span>&nbsp;passada una hora, i millor el fred que la calor per a baixar la inflamaci\u00f3 de la zona lesionada. Els analg\u00e8sics i antiinflamatoris, tant per via oral com t\u00f2pica, poden ajudar. Moltes vegades un antiinflamatori t\u00f2pic \u00e9s suficient, per\u00f2 hi ha vegades que no arriba a la profunditat adequada per a tractar l\u2019origen de la lesi\u00f3 i \u00e9s necessari combinar-lo amb medicaci\u00f3 per via oral. Poder formular un principi actiu en formes farmac\u00e8utiques per a via t\u00f2pica o oral dependr\u00e0 de coses com l\u2019absorci\u00f3 transd\u00e8rmica del principi actiu, si irrita o no la pell, la seguretat per via oral, etc. Per exemple, tant l\u2019ibuprof\u00e8n com el diclofenac es comercialitzen per via oral i t\u00f2pica, mentre que \u00e0rnica solament s\u2019utilitza per via t\u00f2pica a causa de la toxicitat d\u2019alguns dels seus components per via oral. Si desitges saber m\u00e9s sobre cremes per a dolor, pots llegir sobre antiinflamatoris t\u00f2pics en el nostre article <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/cremes-per-a-cops\/\">\u00abcrema per a cops\u00bb.<\/a><\/p>\n<p>Si necessites medicaci\u00f3 per via oral a causa de la intensitat del dolor, pots utilitzar paracetamol o ibuprof\u00e8n. Si despr\u00e9s d\u2019un parell de dies el dolor no disminueix, o si no resulten suficients per a controlar el dolor juntament amb el fred i el descans, consulta amb un professional.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 li ha passat al meu cos despr\u00e9s de dos mesos sense exercitar-me? Despr\u00e9s del confinament \u00e9s possible que hagis notat canvis en el teu cos, com augment de pes o dificultat per a pujar les escales. Per\u00f2 aix\u00f2 no implica p\u00e8rdues majors com a p\u00e8rdua de massa \u00f2ssia o deterioraci\u00f3 de les articulacions. Nom\u00e9s [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":17732,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,1,1,4],"tags":[],"class_list":["post-16392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comen\u00e7ar a c\u00f3rrer despr\u00e9s del confinament | farm\u00e0cies ecoceutics<\/title>\n<meta name=\"description\" content=\"Vols comen\u00e7ar a c\u00f3rrer despr\u00e9s de mesos de confinament? 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