{"id":7559,"date":"2021-05-18T10:35:34","date_gmt":"2021-05-18T08:35:34","guid":{"rendered":"https:\/\/www.activasalut.com\/?p=7559"},"modified":"2021-05-18T10:35:35","modified_gmt":"2021-05-18T08:35:35","slug":"que-es-estar-esbraonat","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/que-es-estar-esbraonat\/","title":{"rendered":"Qu\u00e8 \u00e9s estar esbraonat?"},"content":{"rendered":"\n<p>Mai una terminologia havia donat tant de joc. Tothom sap que s\u00f3n les \u201cagujetas\u201d mal tradu\u00efdes com a tiretes o agulletes, sent el correcte fer \u00fas de l\u2019expressi\u00f3 <strong>estar esbraonat<\/strong> o <strong>tenir cruiximents<\/strong>. Es tracta d\u2019un dolor muscular desagradable tot i que suportable, que apareix despr\u00e9s d\u2019un gran esfor\u00e7 f\u00edsic, que no forma part del nostre dia a dia.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Les \u201cagujetas\u201d s\u00f3n <strong>microruptures fibril\u00b7lars<\/strong> de la musculatura sotmesa a un gran esfor\u00e7 que provoquen inflamaci\u00f3 i dolor. Des d\u2019aqu\u00ed desmitifiquem la falsa teoria de ser producte de la cristal\u00b7litzaci\u00f3 de l\u2019\u00e0cid l\u00e0ctic alliberat per les fibres musculars durant l\u2019esfor\u00e7.<\/p>\n\n\n\n<p>Aprofitem per mencionar com a error t\u00edpic el fet de beure aigua amb sucre per tal d\u2019evitar-les, ja que no ajudar\u00e0 a prevenir-les.<\/p>\n\n\n\n<p>Les \u201cagujetas\u201d s\u00f3n un efecte secundari a una activitat esportiva que el nostre organisme no t\u00e9 adquirida amb tanta intensitat. A part del fort dolor (de diferent intensitat &nbsp;segons la preparaci\u00f3 f\u00edsica de l\u2019esportista) i d\u2019alguna limitaci\u00f3 funcional (per alteraci\u00f3 de la mobilitat) no cal tractar-les com a cap lesi\u00f3 ni patologia.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/Foto-destacada-agujetas.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/Foto-destacada-agujetas.jpg\" alt=\"\u00bfQu\u00e9 son las agujetas?\" class=\"wp-image-7547\" width=\"388\" height=\"259\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/Foto-destacada-agujetas.jpg 1000w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/Foto-destacada-agujetas-300x200.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/Foto-destacada-agujetas-768x513.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/Foto-destacada-agujetas-604x402.jpg 604w\" sizes=\"(max-width: 388px) 100vw, 388px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>\u00c9s dif\u00edcil evitar-les, per\u00f2 un cop s\u00f3n presents hi ha petites coses que podem fer per millorar-les m\u00e9s r\u00e0pidament i fer que la seva pres\u00e8ncia sigui \u201cm\u00e9s c\u00f2moda\u201d.<\/p>\n\n\n\n<p>L\u2019objectiu \u00e9s <strong>recuperar la musculatura simptom\u00e0tica<\/strong>.<\/p>\n\n\n\n<h2><strong>Com recuperar-nos d&#8217;un cruiximent?<\/strong><\/h2>\n\n\n\n<ul><li><strong>Crioter\u00e0pia:<\/strong> podem aplicar aigua molt freda amb pressi\u00f3 a la zona afectada (dutxes&#8230;).<\/li><li><strong>Activar la circulaci\u00f3 sangu\u00ednia:<\/strong> sabem que un bon corrent circulatori afavoreix l\u2019intercanvi de nutrients i d\u2019oxigen en l&#8217;\u00e0mbit muscular, per tant ajudarem a la recuperaci\u00f3 d\u2019aquesta musculatura.<\/li><\/ul>\n\n\n\n<p>Per aquest motiu, no recomanem un rep\u00f2s absolut, i per tant no \u00e9s convenient aturar l\u2019activitat f\u00edsica.<\/p>\n\n\n\n<p>Haurem pogut comprovar, que quan tenim \u201cagujetas\u201d ens costa iniciar els moviments, per\u00f2 despr\u00e9s d\u2019una estona ja s\u00f3n m\u00e9s f\u00e0cils. Est\u00e0 clar, que deixarem relaxar el grup muscular afectat, per\u00f2 realitzarem <strong>estiraments i exercicis d\u2019intensitat moderada.<\/strong><\/p>\n\n\n\n<p>Res de quedar-se al sof\u00e0 per unes \u201cagujetas\u201d.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-scaled.jpg\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-1024x683.jpg\" alt=\"\u00bfQu\u00e9 son las agujetas?\" class=\"wp-image-7549\" width=\"396\" height=\"264\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-1024x683.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-300x200.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-768x512.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-1536x1024.jpg 1536w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-2048x1365.jpg 2048w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2021\/05\/young-runner-woman-doing-stretching-in-the-park-before-run-copy-space-1-604x402.jpg 604w\" sizes=\"(max-width: 396px) 100vw, 396px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>Els <strong>massatges<\/strong> tamb\u00e9 s\u00f3n beneficiosos per millorar la circulaci\u00f3. Aix\u00ed doncs, la visita a un<strong> <a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/fisioterapia\/\">fisioterapeuta<\/a><\/strong><a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/fisioterapia\/\"> <\/a>ens ajudar\u00e0 en aquest prop\u00f2sit descarregant la musculatura afectada.<\/p>\n\n\n\n<ul><li><strong>Dieta rica en aliments proteics<\/strong>: els m\u00fasculs regeneren noves fibres gr\u00e0cies a les prote\u00efnes. Per tant, recomanem prendre aliments rics en aquests, com s\u00f3n: cacauets, gall d\u2019indi, pollastre, salm\u00f3, tonyina, ous&#8230; i tamb\u00e9 podem complementar-ho amb suplements rics en magnesi.<\/li><\/ul>\n\n\n\n<p><strong>Aprofitem per recomanar als esportistes fer visites peri\u00f2diques al fisioterapeuta com a<\/strong> <strong>mesura preventiva,<\/strong> ja que aquests necessiten fer <strong>tractaments de desc\u00e0rrega<\/strong> <strong>muscular<\/strong> per tal de reequilibrar els diferents grups musculars i afavorir el seu rendiment f\u00edsic.<\/p>\n\n\n\n<p>Resumint, el fet d\u2019estar esbraonat no \u00e9s motiu per aturar l\u2019activitat esportiva <em>ipso facto<\/em>. Els cruiximents s\u00f3n signes d\u2019haver fet un treball muscular intens i espec\u00edfic segons l\u2019especialitat esportiva.<\/p>\n\n\n\n<h3>Necessites un tractament de fisioter\u00e0pia personalitzat per al teu cruiximent?<\/h3>\n\n\n\n<h3>Pots consultar els nostres serveis de <a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/fisioterapia\/\">fisioter\u00e0pia<\/a> en la nostra xarxa de <a href=\"https:\/\/www.fisiogestion.com\/ca\/centros\/\">centres <\/a>o emplenar aquest formulari i et contactarem.<\/h3>\n\n\n\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f5253-o1\" lang=\"es-ES\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ca\/wp-json\/wp\/v2\/posts\/7559#wpcf7-f5253-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Formulario de contacto\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"5253\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.7.3\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"es_ES\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f5253-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<div class='comment-form'>\n\t<div class=\"comment-form-inputs\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"nombre\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"nombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Nom (requerit)\" value=\"\" type=\"text\" name=\"nombre\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"apellidos\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"apellidos\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Cognoms (requerit)\" value=\"\" type=\"text\" name=\"apellidos\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"email\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-email wpcf7-validates-as-required wpcf7-validates-as-email\" id=\"email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Email (requerit)\" value=\"\" type=\"email\" name=\"email\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"telefono\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-tel wpcf7-validates-as-required wpcf7-validates-as-tel\" id=\"telefono\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tel\u00e8fon (requerit)\" value=\"\" type=\"tel\" name=\"telefono\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"mensaje\"><textarea cols=\"39\" rows=\"10\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required\" id=\"mensaje\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Missatge (requerit)\" name=\"mensaje\"><\/textarea><\/span>\n\t<\/p>\n\t<p class=\"form-submit\"><input class=\"wpcf7-form-control has-spinner wpcf7-submit\" type=\"submit\" value=\"Enviar\" \/>\n\t<\/p>\n<\/div>\n<p style=\"text-align:justify; color:#383838;\"><br \/>\n<em>L\u2019informem que les dades recollides al present formulari, seran tractades per Corporaci\u00f3 d'Administraci\u00f3 Sanit\u00e0ria A.I.E., per poder atendre i donar resposta a la seva sol\u00b7licitud d\u2018informaci\u00f3. Si necessita m\u00e9s informaci\u00f3 o vol exercir els seus drets sobre aquestes dades consulti la nostra <a href=\"https:\/\/www.fisiogestion.com\/ca\/politica-privacidad\/\">Pol\u00edtica de Privacitat<\/a>.<\/em>\n<\/p>\n<\/form>\n<\/div>\n\n\n\n\n<h3>Ets esportista i pateixes de cruiximent? Coneixes la nostra <a href=\"https:\/\/www.fisiogestion.com\/ca\/unidad-del-deporte\/\">Unitat de l&#8217;Esport<\/a> de fisioter\u00e0pia esportiva avan\u00e7ada a Barcelona? Emplena el seg\u00fcent formulari i t&#8217;informarem.<\/h3>\n\n\n\n<div class=\"wp-block-contact-form-7-contact-form-selector\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f5268-o2\" lang=\"es-ES\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ca\/wp-json\/wp\/v2\/posts\/7559#wpcf7-f5268-o2\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Formulario de contacto\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"5268\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.7.3\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"es_ES\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f5268-o2\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<div class='comment-form'>\n\t<ul class=\"comment-form-inputs\">\n\t\n\t<span class=\"wpcf7-form-control-wrap\" data-name=\"nombre\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"nombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Nombre (requerido)\" value=\"\" type=\"text\" name=\"nombre\" \/><\/span>\n\t\n \n\t\t<span class=\"wpcf7-form-control-wrap\" data-name=\"apellidos\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"aombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Apellidos (requerido)\" value=\"\" type=\"text\" name=\"apellidos\" \/><\/span>\n\t\n\t\n\t\t<span class=\"wpcf7-form-control-wrap\" data-name=\"email\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-email wpcf7-validates-as-required wpcf7-validates-as-email\" id=\"email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Email (requerido)\" value=\"\" type=\"email\" name=\"email\" \/><\/span>\n\t\n\t\n\t\t<span class=\"wpcf7-form-control-wrap\" data-name=\"telefono\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-tel wpcf7-validates-as-required wpcf7-validates-as-tel\" id=\"telefono\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tel\u00e9fono (requerido)\" value=\"\" type=\"tel\" name=\"telefono\" \/><\/span>\n\t<\/ul>\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"mensaje\"><textarea cols=\"39\" rows=\"10\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required\" id=\"mensaje\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Mensaje (requerido)\" name=\"mensaje\"><\/textarea><\/span>\n\t<\/p>\n\t<p class=\"form-submit\"><input class=\"wpcf7-form-control has-spinner wpcf7-submit\" type=\"submit\" value=\"Enviar\" \/>\n\t<\/p>\n<\/div>\n<p style=\"text-align:justify; color:#383838;\">\n<\/p>\n<p><em>Le informamos que los datos recogidos en el presente formulario, ser\u00e1n tratados por Corporaci\u00f3n de Administraci\u00f3n Sanitaria A.I.E., para poder atender y dar respuesta a su solicitud de informaci\u00f3n. Si necesita m\u00e1s informaci\u00f3n o quiere ejercer sus derechos sobre estos datos consulte nuestra <a href=\"https:\/\/www.fisiogestion.com\/politica-privacidad\/\">Pol\u00edtica de Privacidad<\/a>.<\/em>\n<\/p>\n<\/form>\n<\/div>\n<\/div>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/09\/Banner-COVI19-Blog_CAT-01.png\" alt=\"La imagen tiene un atributo ALT vac\u00edo; su nombre de archivo es Banner-COVI19-Blog_CAT-01.png\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Mai una terminologia havia donat tant de joc. Tothom sap que s\u00f3n les \u201cagujetas\u201d mal tradu\u00efdes com a tiretes o agulletes, sent el correcte<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/que-es-estar-esbraonat\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":99,"featured_media":7551,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[610,2302],"tags":[3633,3631,3632],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Qu\u00e8 \u00e9s estar esbraonat?<\/title>\n<meta name=\"description\" content=\"Tothom sap que s\u00f3n les \u201cagujetas\u201d mal tradu\u00efdes com a tiretes o agulletes, sent el correcte fer \u00fas de l\u2019expressi\u00f3 estar esbraonat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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