{"id":20770,"date":"2021-10-29T10:00:00","date_gmt":"2021-10-29T08:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/?p=20770"},"modified":"2024-08-08T13:15:31","modified_gmt":"2024-08-08T11:15:31","slug":"agulletes","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/agulletes\/","title":{"rendered":"Les agulletes o cruiximents"},"content":{"rendered":"\r\n<p>Parlem d&#8217;agulletes o cruiximents quan apareix dolor muscular, despr\u00e9s de fer exercici, que a m\u00e9s va acompanyat de rigidesa, menor rang de moviments, feblesa i menor capacitat de fer for\u00e7a amb el m\u00fascul afectat. El dolor est\u00e0 associat a un exercici m\u00e9s intens del que fem en la nostra rutina, com una sessi\u00f3 en el gimn\u00e0s molt intensa o sortir a c\u00f3rrer per primera vegada. El cruiximent apareix amb freq\u00fc\u00e8ncia, tant en atletes que busquen el seu l\u00edmit com en persones que inicien un nou tipus d&#8217;activitat f\u00edsica. Quins mecanismes hi ha darrere de l&#8217;aparici\u00f3 del cruiximent? Qu\u00e8 podem fer una vegada que apareixen? Hi ha productes per a reduir el cruiximent? T&#8217;ho expliquem tot en aquest article.<\/p>\r\n\r\n\r\n\r\n<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\/agulletes\/#per-que-passen-les-agulletes\" >Per qu\u00e8 passen les agulletes?<\/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\/agulletes\/#que-fer-si-ja-mhan-aparegut-les-agulletes\" >Qu\u00e8 fer si ja m&#8217;han aparegut les agulletes?<\/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\/agulletes\/#existeixen-complements-alimentaris-per-les-agulletes\" >Existeixen complements alimentaris per les agulletes?<\/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\/agulletes\/#quan-estem-davant-dun-problema-muscular\" >Quan estem davant d&#8217;un problema muscular?<\/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\/agulletes\/#la-nostra-recomanacio-farmaceutica\" >La nostra recomanaci\u00f3 farmac\u00e8utica<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"per-que-passen-les-agulletes\"><\/span>Per qu\u00e8 passen les agulletes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Hi ha diverses teories que intenten explicar l&#8217;aparici\u00f3 del cruiximent:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><em>Mal muscular<\/em>. L&#8217;exercici f\u00edsic indueix trencaments microsc\u00f2pics de la fibra muscular que apareixen durant les primeres 24 hs d&#8217;exercici, augmenten durant les primeres 72 hs i recauen 5-7 dies despr\u00e9s de realitzar exercici. El dolor podria estar associat a aquests trencaments.<\/li>\r\n\r\n\r\n\r\n<li><em>Inflamaci\u00f3<\/em>. La inflamaci\u00f3 d&#8217;una part del cos i el desenvolupament del cruiximent s\u00f3n fen\u00f2mens similars. El dolor apareix en les primeres 24 hores, hi ha certa inflor (no sempre es nota en el cas del cruiximent, per\u00f2 aqu\u00ed est\u00e0) i al cap de 72 hores comen\u00e7a a notar-se la reparaci\u00f3. Per\u00f2 aqu\u00ed s&#8217;acaben les similituds: si nom\u00e9s hi hagu\u00e9s un mecanisme inflamatori involucrat, els antiinflamatoris funcionarien molt b\u00e9 per al cruiximent, cosa que en la realitat no succeeix. A m\u00e9s, a escala molecular s&#8217;han trobat alguns elements inflamatoris, per\u00f2 no tots els que apareixen en la t\u00edpica inflamaci\u00f3.<\/li>\r\n\r\n\r\n\r\n<li><em>Mal al teixit connectiu<\/em>. Al voltant dels nostres m\u00fasculs hi ha teixit connectiu, teixit que uneix els m\u00fasculs a la resta del cos i ajuda a donar suport vital al m\u00fascul. El mal a aquest teixit podria explicar part dels s\u00edmptomes del cruiximent.<\/li>\r\n\r\n\r\n\r\n<li><em>Acumulaci\u00f3 d&#8217;\u00e0cid l\u00e0ctic<\/em>. \u00c9s una de les teories m\u00e9s repetides, per\u00f2 avui sabem que \u00e9s la que menys s&#8217;ajusta a la realitat. Els m\u00fasculs generen \u00e0cid l\u00e0ctic com a resposta a la despesa d&#8217;energia en abs\u00e8ncia d&#8217;oxigen suficient. \u00c9s un mecanisme de defensa, que indueix dolor al moment per a no for\u00e7ar el m\u00fascul. Per\u00f2 l&#8217;\u00e0cid l\u00e0ctic desapareix r\u00e0pidament del m\u00fascul, per la qual cosa \u00e9s una bona explicaci\u00f3 per al dolor instantani per\u00f2 no per al dolor mantingut en el temps.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"que-fer-si-ja-mhan-aparegut-les-agulletes\"><\/span>Qu\u00e8 fer si ja m&#8217;han aparegut les agulletes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>\u00c9s molt freq\u00fcent que ens sol\u00b7licitin &#8220;alguna cosa per les agulletes&#8221;. Algunes opcions que podem trobar en la farm\u00e0cia s\u00f3n:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><em>Antiinflamatoris per via oral<\/em>. Encara que els\u00a0AINEs\u00a0(ibuprof\u00e8n o naprox\u00e8n tenen &#8220;versi\u00f3 de venda lliure&#8221;) t\u00e9 certa activitat sobre el cruiximent, no fa desapar\u00e8ixer el dolor completament. A m\u00e9s, els antiinflamatoris poden complicar la recuperaci\u00f3 del m\u00fascul, per la qual cosa no serien la millor opci\u00f3. Es poden utilitzar puntualment, per\u00f2 no durant els 3-5 dies que duraran el cruiximent, i sempre pensant que la pr\u00f2xima vegada que es realitza exercici cal ajustar l&#8217;esfor\u00e7 per a no necessitar medicaci\u00f3.<\/li>\r\n\r\n\r\n\r\n<li><em>Cremes de massatge<\/em>. Poden\u00a0utilitzar-se cremes amb medicaments antiinflamatoris (millor utilitzar-les puntualment pel que s&#8217;ha dit a dalt) o cremes de massatge sense\u00a0AINEs\u00a0com\u00a0l&#8217; Ecovital\u00a0Arnicrem, rica en \u00e0rnica i mentol. L&#8217;Ag\u00e8ncia Europea de Medicaments (EMA) aprova l&#8217;\u00fas t\u00f2pic dels extractes d&#8217;\u00e0rnica per a l&#8217;alleujament de dolor muscular localitzat i el mentol\u00a0dona\u00a0sensaci\u00f3 de frescor.<\/li>\r\n\r\n\r\n\r\n<li><em>Cintes\u00a0kinesiol\u00f2giques<\/em>\u00a0(Kinesio-tapi). Les cintes\u00a0kinesiol\u00f2giques\u00a0tenen cert efecte en la recuperaci\u00f3 del m\u00fascul. Compte: no han de posar-se de qualsevol manera, \u00e9s millor que les col\u00b7loqui un professional.<\/li>\r\n\r\n\r\n\r\n<li><em>Aplicaci\u00f3 de fred<\/em>. Pot fer-se amb\u00a0packs\u00a0de gel fred (els mateixos que usem per a les contusions) o amb benes dissenyades per a embolicar i donar fred. Sense experi\u00e8ncia en embenatge \u00e9s millor rec\u00f3rrer als\u00a0packs.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Per\u00f2 sobretot, no cal\u00a0sobreesfor\u00e7ar\u00a0el m\u00fascul afectat. El sobreesfor\u00e7 pot desembocar en:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Mal muscular per esfor\u00e7 (danyar el m\u00fascul que va treballar per &#8220;passar-lo de voltes&#8221;)<\/li>\r\n\r\n\r\n\r\n<li>Mal muscular per compensaci\u00f3, \u00e9s a dir, per canviar un moviment natural per un altre for\u00e7at amb la condici\u00f3 de no sobrecarregar el m\u00fascul que es va esgotar durant l&#8217;exercici.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"existeixen-complements-alimentaris-per-les-agulletes\"><\/span>Existeixen complements alimentaris per les agulletes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>La majoria dels complements alimentaris que han estat estudiats per les agulletes funcionen b\u00e9 quan es prenen abans de realitzar exercici f\u00edsic. Algunes mol\u00e8cules que han tingut resultats interessants en recerques respecte al cruiximent s\u00f3n:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Magnesi (un dels m\u00e9s demandats).<\/li>\r\n\r\n\r\n\r\n<li>Cafe\u00efna.<\/li>\r\n\r\n\r\n\r\n<li>\u00c0cids grassos omega-3.<\/li>\r\n\r\n\r\n\r\n<li>Antioxidants (polifenols\u00a0de fruits vermells,\u00a0astaxantina, te verd).<\/li>\r\n\r\n\r\n\r\n<li>Amino\u00e0cids ramificats.<\/li>\r\n\r\n\r\n\r\n<li>Extracte de\u00a0Rhodiola\u00a0rosea.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Ara b\u00e9, no podem prometre que aquests productes serveixin en tots els casos: depenent la intensitat de l&#8217;exercici a realitzar, el tipus d&#8217;exercici i l&#8217;entrenament inicial de la persona, els resultats poden ser uns o altres. Depenent de l&#8217;entrenament que facis i de l&#8217;objectiu que persegueixis pot tenir sentit (o no) consumir aquests productes. El teu entrenador o el teu farmac\u00e8utic de confian\u00e7a poden orientar-te sobre aquest tema.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"quan-estem-davant-dun-problema-muscular\"><\/span>Quan estem davant d&#8217;un problema muscular?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>El cruiximent normalment remeten en 5-7 dies. Poden dificultar un moviment, per\u00f2\u00a0no el bloquegen completament; per exemple, \u00e9s possible caminar amb cruiximent despr\u00e9s de sortir a c\u00f3rrer la primera vegada en molts mesos. Molesta? S\u00ed, cada pas pot ser un acte de voluntat i c\u00f3rrer seria molt complicat en aquestes condicions, per\u00f2 el moviment en si \u00e9s possible repetir-lo. I moltes vegades el moviment continu i suau millora la sensaci\u00f3 de mol\u00e8stia. Per\u00f2 si:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Repetir el moviment resulta molt dolor\u00f3s.<\/li>\r\n\r\n\r\n\r\n<li>L&#8217;exercici empitjora el dolor, en comptes de millorar-lo en escalfar el m\u00fascul.<\/li>\r\n\r\n\r\n\r\n<li>Notes dolor agut i punxant en comptes d&#8217;un &#8220;cansament extrem&#8221; en el m\u00fascul involucrat.<\/li>\r\n\r\n\r\n\r\n<li>La sensaci\u00f3 no millora\u00a0al cap de 3 dies\u00a0o dura m\u00e9s de\u00a07\u00a0dies.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Llavors consulta amb un metge o amb un fisioterapeuta, perqu\u00e8 pot ser que estiguis davant d&#8217;una lesi\u00f3 muscular que cal tractar correctament des de l&#8217;inici.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"la-nostra-recomanacio-farmaceutica\"><\/span>La nostra recomanaci\u00f3 farmac\u00e8utica<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Cremes de massatge: <a href=\"https:\/\/www.ecoceutics.com\/ca\/crema-arnica\/\" target=\"_blank\" rel=\"noreferrer noopener\">Arnicrem<\/a>, Cinfadol i el Gel-crema Articulacions de Pranarom.<\/li>\r\n\r\n\r\n\r\n<li>Complements alimentosos: Ecovital Compleat <a href=\"https:\/\/www.ecoceutics.com\/ca\/magnesi-beneficis\/\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesi<\/a>.<\/li>\r\n<\/ul>\r\n","protected":false},"excerpt":{"rendered":"<p>Parlem d&#8217;agulletes o cruiximents quan apareix dolor muscular, despr\u00e9s de fer exercici, que a m\u00e9s va acompanyat de rigidesa, menor rang de moviments, feblesa i menor capacitat de fer for\u00e7a amb el m\u00fascul afectat. El dolor est\u00e0 associat a un exercici m\u00e9s intens del que fem en la nostra rutina, com una sessi\u00f3 en el [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":20768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,1],"tags":[],"class_list":["post-20770","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 v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e8 s\u00f3n els cruiximents i quins remeis hi ha per alleujar-los<\/title>\n<meta name=\"description\" content=\"Parlem de cruiximents quan apareix dolor muscular, despr\u00e9s de fer exercici. 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