{"id":1697,"date":"2021-06-25T13:00:00","date_gmt":"2021-06-25T13:00:00","guid":{"rendered":"https:\/\/blog.therapycord.mx\/?p=1697"},"modified":"2021-07-06T18:40:22","modified_gmt":"2021-07-06T18:40:22","slug":"consejos-evitar-sobrecarga-muscular","status":"publish","type":"post","link":"https:\/\/sandbox.cliento.mx\/therapycord\/consejos-evitar-sobrecarga-muscular\/","title":{"rendered":"Consejos para evitar una sobrecarga muscular"},"content":{"rendered":"\n<p>Existen diferentes factores durante la actividad f\u00edsica que pueden sobrecargar nuestros m\u00fasculos, el hacerlo de manera constante puede provocar una lesi\u00f3n por lo que es necesario saber c\u00f3mo evitarla.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Una sobrecarga muscular ocurre cuando se somete a un m\u00fasculo a un esfuerzo mayor al que est\u00e1 acostumbrado, <strong>esta como tal no se considera una lesi\u00f3n<\/strong> pero si no se atiende y se mantiene el estr\u00e9s muscular en la zona, puede desencadenar en una lesi\u00f3n. Puede ocurrir en cualquier m\u00fasculo de nuestro cuerpo pero son m\u00e1s comunes en la espalda baja, los hombros y los muslos.<\/p>\n\n\n\n<p>Estas sobrecargas por lo general causan dolor y limitan el movimiento. <strong>Cuando la sobrecarga ha sido constante, aparecen las lesiones como la tendinitis o fracturas<\/strong> por estr\u00e9s, por lo general se originan por los siguientes dos factores:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Mucha intensidad en el entrenamiento<\/strong>: ocurre cuando intentas avanzar demasiado r\u00e1pido en la rutina, al incrementar el peso o la intensidad o cuando haces m\u00e1s sesiones de las recomendadas.<\/li><li><strong>Mala t\u00e9cnica de entrenamiento<\/strong>: una postura incorrecta durante los ejercicios de entrenamiento puede afectar seriamente varios m\u00fasculos del cuerpo, por lo que es necesario comenzar cada rutina con la asesor\u00eda de un profesional.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfC\u00f3mo evitar las lesiones por sobrecarga?<\/h2>\n\n\n\n<p>La mayor\u00eda de las lesiones por sobrecarga pueden evitarse si tomas en cuenta los siguientes aspectos para prevenir una lesi\u00f3n:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Usar la t\u00e9cnica correcta<\/h3>\n\n\n\n<p>Como mencionamos, una postura y t\u00e9cnica correcta durante el entrenamiento es fundamental para lograr los objetivos del ejercicio y por supuesto evitar una lesi\u00f3n, por lo que es necesario, sin importar el nivel de condici\u00f3n f\u00edsica que tengas, <strong>buscar ayuda de un profesional que te asesore en un buen manejo de rutinas de ejercicio<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Avance gradual<\/h3>\n\n\n\n<p>Si est\u00e1s empezando un entrenamiento, recuper\u00e1ndote de una lesi\u00f3n o prepar\u00e1ndote para una competencia, es necesario que avances a un ritmo moderado y de forma gradual. Lo importante es que tu cuerpo se adapte poco a poco al ritmo de trabajo, al no hacerlo puedes lesionarte y por ende perder\u00e1s m\u00e1s tiempo en tu entrenamiento. Si est\u00e1s empezando, <strong>intenta rutinas moderadas de alrededor de 30 minutos por d\u00eda.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Estiramientos<\/h3>\n\n\n\n<p><strong>Considera al menos 10 minutos de estiramiento muscular<\/strong> antes y despu\u00e9s de la actividad f\u00edsica, no hacerlo causa que los m\u00fasculos se agarroten dando lugar a las contracturas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Descansa<\/h3>\n\n\n\n<p>Es necesario cumplir con los tiempos de sue\u00f1o correctos para recargar energ\u00eda y&nbsp;lograr que tu cuerpo se recupere, lo cual incluye las fibras musculares. Dormir cerca de 8 horas al d\u00eda te ayudar\u00e1 a conseguir la energ\u00eda que tu cuerpo necesita.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Buena alimentaci\u00f3n<\/h3>\n\n\n\n<p>Lo que comemos nutrir\u00e1 nuestros m\u00fasculos, por esta raz\u00f3n <strong>es indispensable regular la cantidad de nutrientes que nuestro cuerpo necesita<\/strong>, con la ayuda de un nutri\u00f3logo es muy f\u00e1cil hacerlo, ya que medir\u00e1 la cantidad de ejercicio que realizas, la cantidad de energ\u00eda que necesitas y te dar\u00e1 un plan de alimentos que se adecuen a tus necesidades, combinando carbohidratos, prote\u00ednas, etc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Acude con un fisioterapeuta<\/h3>\n\n\n\n<p>Un fisioterapeuta&nbsp;deportivo te puede ayudar a mantener un acondicionamiento f\u00edsico y aumentar tu resistencia con diversas t\u00e9cnicas controladas, como la aplicaci\u00f3n de ejercicios avanzados de suspensi\u00f3n con cuerdas.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/sandbox.cliento.mx\/therapycord\/tipos-enfermedades-articulares\/\" target=\"_blank\" rel=\"noreferrer noopener\">&lt;&lt;5 tipos de enfermedades articulares que debes conocer&gt;&gt;<\/a><\/p>\n\n\n\n<p>Al evitar la sobrecarga muscular puedes prevenir lesiones serias en un futuro como las contracturas, fracturas o tendinitis, entre otras.<\/p>\n\n\n\n<p>En <a rel=\"noreferrer noopener\" href=\"https:\/\/www.therapycord.mx\/nuestras-terapias\/fisioterapeuta-deportivo-en-ciudad-de-mexico\" target=\"_blank\">la cl\u00ednica de rehabilitaci\u00f3n deportiva<\/a> de <strong>TherapyCord<\/strong> te ayudamos a evitar lesiones y a tratarlas, ya que contamos con fisioterapeutas deportivos que te ayudar\u00e1n a rehabilitar las enfermedades que se desarrollan con la pr\u00e1ctica deportiva. Con\u00f3cenos<\/p>\n\n\n<p style=\"text-align: center;\"><a class=\"cta_button\" href=\"https:\/\/www.therapycord.mx\/agenda-cita\" target=\"_blank\" rel=\"noopener noreferrer\">Agenda una cita en TherapyCord &gt;<\/a><\/p>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sobrecargar los m\u00fasculos puede provocar una lesi\u00f3n grave, por esta raz\u00f3n es necesario dosificar el esfuerzo y llevar un plan gradual de entrenamiento.<\/p>\n","protected":false},"author":1,"featured_media":1698,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1697","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rehabilitacion-deportiva"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Consejos para evitar una sobrecarga muscular - Blog | Therapycord<\/title>\n<meta name=\"description\" content=\"Blog | Therapycord\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Consejos para evitar una sobrecarga muscular - 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