{"id":31601,"date":"2022-02-22T12:34:00","date_gmt":"2022-02-22T12:34:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/sin-categorizar\/me-he-lesionado-y-ahora-que\/"},"modified":"2024-07-29T11:58:41","modified_gmt":"2024-07-29T11:58:41","slug":"me-he-lesionado-y-ahora-que","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/es\/fitness-es\/me-he-lesionado-y-ahora-que\/","title":{"rendered":"Me he lesionado, \u00bfY ahora qu\u00e9?"},"content":{"rendered":"

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\n[\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.16″ custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/lesoes.webp\u00bb alt=\u00bbLesi\u00f3n\u00bb title_text=\u00bblesiones\u00bb align=\u00bbcenter\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bbon|off|off\u00bb admin_label=\u00bbImage Desktop\u00bb _builder_version=\u00bb4.19.5″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb] 
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Lesiones musculares<\/b><\/span><\/span><\/h2>\n

Todas las personas que practican ejercicio f\u00edsico con regularidad son susceptibles de sufrir lesiones musculares causadas por esta pr\u00e1ctica. Por ello, hay que tener en cuenta algunos cuidados preventivos para que no se produzcan.
Aunque regulares, hay varios factores que pueden provocar la aparici\u00f3n de lesiones, como los factores individuales (sexo, edad, composici\u00f3n corporal, estado de salud, capacidad f\u00edsica) y factores extr\u00ednsecos (modalidad deportiva, posici\u00f3n y postura durante el ejercicio, organizaci\u00f3n del entrenamiento y las competiciones, condiciones atmosf\u00e9ricas, alimentaci\u00f3n e hidrataci\u00f3n, descanso).
Incluso teniendo en cuenta los diversos factores mencionados anteriormente, a veces se producen lesiones y, en ese caso, deben tomarse medidas que contribuyan a una r\u00e1pida mejora. La lesi\u00f3n conlleva un par\u00f3n o una reducci\u00f3n del ritmo de entrenamiento y, por tanto, puede haber un descenso de la masa muscular, y para evitar que esta situaci\u00f3n se agrave, la alimentaci\u00f3n juega un papel importante. <\/strong><\/span><\/p>\n

Antioxidantes<\/b><\/span><\/span><\/h3>\n

Durante el ejercicio f\u00edsico, aumenta la producci\u00f3n de Radicales Libres y Especies Reactivas de Ox\u00edgeno (compuestos t\u00f3xicos). El m\u00fasculo tiene procesos antiinflamatorios que ayudan a eliminar estos compuestos. Cuando estos \u00faltimos se encuentran en exceso, pueden provocar un estr\u00e9s oxidativo en las c\u00e9lulas, la destrucci\u00f3n de las membranas celulares y de las prote\u00ednas, lo que conduce a una disminuci\u00f3n del rendimiento f\u00edsico. Los antioxidantes intervienen en este punto para evitar la inducci\u00f3n de da\u00f1os musculares y otras consecuencias negativas para la salud del deportista.
Sin embargo, cuando el deportista se encuentra en la fase de recuperaci\u00f3n posterior a la lesi\u00f3n, un exceso de antioxidantes puede provocar la inhibici\u00f3n de la eliminaci\u00f3n del tejido muscular da\u00f1ado por la inflamaci\u00f3n y retrasar la regeneraci\u00f3n y la recuperaci\u00f3n. <\/strong><\/span><\/p>\n

Vitamina A<\/b><\/span><\/span><\/h3>\n

Beneficia y ayuda en la fase inicial de la inflamaci\u00f3n, aumentando el volumen de monocitos y macr\u00f3fagos circulantes, evita la aglomeraci\u00f3n de pus en la regi\u00f3n infectada. As\u00ed, contribuye a la eliminaci\u00f3n de c\u00e9lulas y tejidos muertos, aumentando la velocidad de curaci\u00f3n y recuperaci\u00f3n. <\/strong><\/span><\/p>\n

Vitamina C<\/b><\/span><\/span><\/h3>\n

Su funci\u00f3n principal es activar la producci\u00f3n de col\u00e1geno, contribuyendo a la reparaci\u00f3n de los tejidos, con la producci\u00f3n de tejido conectivo y cart\u00edlago. Tambi\u00e9n favorece una mejor absorci\u00f3n del hierro. En la fase de lesi\u00f3n, las necesidades diarias son mayores y las p\u00e9rdidas de Vitamina C tambi\u00e9n aumentan, y cuando no hay una ingesta suficiente, puede retrasar y perjudicar todo el proceso de recuperaci\u00f3n. <\/strong><\/span><\/p>\n

Vitamina E<\/b><\/span><\/span><\/h3>\n

Al funcionar como antioxidante, contribuye para la recuperaci\u00f3n muscular cuando alcanza los niveles adecuados. Aumenta la elasticidad de la fibra muscular y evita que se produzcan m\u00e1s da\u00f1os musculares. <\/strong><\/span><\/p>\n

Zinc<\/b><\/span><\/span><\/h3>\n

Es importante promover las dosis diarias recomendadas, ya que promueve el crecimiento celular, con la formaci\u00f3n de col\u00e1geno y de nuevo tejido epitelial, procesos esenciales en la recuperaci\u00f3n de una lesi\u00f3n. Cuando hay inmovilizaci\u00f3n (causada por el tipo de lesi\u00f3n), tambi\u00e9n se produce una disminuci\u00f3n de la densidad \u00f3sea cuando no se alcanzan los niveles de Zinc. <\/strong><\/span><\/p>\n

Calcio<\/b><\/span><\/span><\/h3>\n

Importante para promover la densidad \u00f3sea. Cuando los valores de ingesta son bajos, las reservas corporales de este mineral tambi\u00e9n se reducen, perjudicando la reabsorci\u00f3n del Calcio. La disminuci\u00f3n de los niveles de calcio puede causar fragilidad \u00f3sea u osteoporosis y puede provocar lesiones, como fracturas. <\/strong><\/span><\/p>\n

Vitamina D<\/b><\/span><\/span><\/h3>\n

Asociada al Calcio, aumenta la absorci\u00f3n de este, por lo que los valores bajos de este elemento aumentan el riesgo de lesiones \u00f3seas. Por lo tanto, adem\u00e1s de asegurar unos niveles adecuados de Calcio, es importante que tambi\u00e9n se cubran las necesidades diarias de Vitamina D.
Adem\u00e1s de este proceso, la Vitamina D contribuye a controlar la inflamaci\u00f3n resultante de la acumulaci\u00f3n de l\u00edquido en la zona lesionada. <\/strong><\/span><\/p>\n

Hierro<\/b><\/span><\/span><\/h3>\n

Los niveles bajos de este mineral (especialmente en las mujeres deportistas), pueden provocar anemia, poniendo en peligro el rendimiento f\u00edsico y la capacidad de entrenamiento. Su funci\u00f3n principal es transportar el ox\u00edgeno a los m\u00fasculos y otros tejidos. Cuando tiene valores deficientes, puede provocar la aparici\u00f3n de fatiga temprana, aumentando el riesgo de lesiones.
Cuando se habla de lesiones, m\u00e1s vale prevenir que curar. Sin embargo, cuando est\u00e9 en tratamiento, su dieta le ayudar\u00e1 a recuperarse y a reanudar el entrenamiento r\u00e1pidamente y con mejores resultados.   Nutricionista, Jacinta Mendes 3341N[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ disabled_on=\u00bbon|on|off\u00bb admin_label=\u00bbCTA Desktop\u00bb _builder_version=\u00bb4.16″ background_image=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2019\/07\/cta-background.png\u00bb custom_padding=\u00bb0px||0px|||\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_row column_structure=\u00bb1_2,1_2″ custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.16″ custom_margin=\u00bb||||false|false\u00bb custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb\u00bb custom_margin_last_edited=\u00bbon|desktop\u00bb custom_padding=\u00bb0px|140px|0px|140px|false|true\u00bb custom_padding_tablet=\u00bb\u00bb custom_padding_phone=\u00bb\u00bb 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global_colors_info=\u00bb{}\u00bb][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ _builder_version=\u00bb4.16″ custom_padding=\u00bb50px||0px|||\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_row _builder_version=\u00bb4.16″ custom_padding=\u00bb0px|||||\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ global_colors_info=\u00bb{}\u00bb][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ _builder_version=\u00bb4.16″ background_color=\u00bb#00323d\u00bb background_enable_color=\u00bboff\u00bb use_background_color_gradient=\u00bbon\u00bb background_color_gradient_stops=\u00bb#b7d3d7 0%|#d3e1e5 100%\u00bb background_color_gradient_start=\u00bb#b7d3d7″ background_color_gradient_end=\u00bb#d3e1e5″ custom_margin=\u00bb0px|0px|0px|0px|true\u00bb custom_padding=\u00bb0px|0px|0px|0px|false|false\u00bb custom_padding_tablet=\u00bb0px||0px|\u00bb 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OnVirtualGym \u00ae<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.16″ text_font=\u00bbArial|700|||||||\u00bb text_text_color=\u00bb#00323d\u00bb text_font_size=\u00bb15px\u00bb text_line_height=\u00bb2.1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||-5px||false|false\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

INFORMACI\u00d3N<\/p>\n

[\/et_pb_text][et_pb_text _builder_version=\u00bb4.16″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#ffffff\u00bb text_line_height=\u00bb1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|||\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

Pol\u00edtica de Privacidad<\/a><\/div>\n
T\u00e9rminos y Condiciones<\/a><\/div>\n
Centro de Ayuda<\/a><\/div>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.16″ text_font=\u00bbArial|700|||||||\u00bb text_text_color=\u00bb#00323d\u00bb text_font_size=\u00bb15px\u00bb text_line_height=\u00bb2.1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||8px|\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

S\u00cdGANOS<\/p>\n

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facebook<\/p>\n

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\u00bfQuieres saber m\u00e1s informaci\u00f3n sobre las lesiones musculares?
\u00a1S\u00edguenos en este art\u00edculo y conoce estos consejos que tenemos para ti! <\/p>\n","protected":false},"author":6,"featured_media":28281,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[614],"tags":[768],"class_list":["post-31601","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-es","tag-lesion"],"yoast_head":"\nMe he lesionado, \u00bfY ahora qu\u00e9?<\/title>\n<meta name=\"description\" content=\"Todas las personas que hacen ejercicio regularmente son susceptibles de sufrir lesiones musculares causadas por esta pr\u00e1ctica.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onvirtualgym.com\/es\/fitness-es\/me-he-lesionado-y-ahora-que\/\" \/>\n<meta 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