{"id":5098,"date":"2019-09-12T19:14:33","date_gmt":"2019-09-12T17:14:33","guid":{"rendered":"https:\/\/iphysio.es\/?p=5098"},"modified":"2019-10-22T18:36:41","modified_gmt":"2019-10-22T16:36:41","slug":"agujetas-otra-vuelta-de-las-vacaciones","status":"publish","type":"post","link":"https:\/\/iphysio.es\/index.php\/2019\/09\/12\/agujetas-otra-vuelta-de-las-vacaciones\/","title":{"rendered":"Agujetas, otra vuelta de las vacaciones"},"content":{"rendered":"<h1><strong><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-5134 alignleft\" src=\"https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/agujetas-ejercicio.jpg\" alt=\"\" width=\"413\" height=\"352\" srcset=\"https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/agujetas-ejercicio.jpg 700w, https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/agujetas-ejercicio-300x255.jpg 300w\" sizes=\"auto, (max-width: 413px) 100vw, 413px\" \/>Agujetas post vacaciones<\/strong><\/h1>\n<p><em><a href=\"https:\/\/iphysio.es\/index.php\/luis-navas\/\" target=\"_blank\" rel=\"noopener\">Luis F. Navas<\/a>, Col. <a href=\"https:\/\/www.coficam.org\/\" target=\"_blank\" rel=\"noopener\">COFICAM.850<\/a><\/em><\/p>\n<p>Despu\u00e9s de unas semanas de inactividad f\u00edsica, chiringuito, fiestas y dem\u00e1s excesos, toca volver a ponerse las pilas.\u00a0Y es ahora cuando empezamos a escuchar m\u00e1s que nunca la famosa frase: \u00ab\u00a1Puff qu\u00e9 agujetas!\u00bb.\u00a0\u00a0Vamos a dar unas pautas para evitarlas, y tambi\u00e9n para aliviarlas si es que ya las tenemos encima.<\/p>\n<h4><strong>Qu\u00e9 son las agujetas<\/strong><\/h4>\n<p>Agujeta (<em>mialgia diferid<\/em>a en terminolog\u00eda m\u00e9dica) es el nombre que se da popularmente al\u00a0<strong>dolor muscular de aparici\u00f3n tard\u00eda<\/strong> (DMAT); se trata de una <strong>rotura de fibras<\/strong> que afecta al musculo esquel\u00e9tico y que:<\/p>\n<ul>\n<li>Se produce despu\u00e9s de una actividad f\u00edsica extenuante, o de una intensidad superior a la que, en ese momento, el m\u00fasculo est\u00e1 preparado para afrontar.<\/li>\n<li>Ser\u00e1 mayor cuanto menos adaptado a esa actividad o \u00abfuera de forma\u00bb est\u00e9 el m\u00fasculo.<\/li>\n<\/ul>\n<p>En general, el dolor y la rigidez aparecen entre las 12 y las 24 horas posteriores a dicha actividad f\u00edsica, y suelen tener su momento \u00e1lgido a las 48 h. Se caracterizan por una p\u00e9rdida de fuerza y de rango de movimiento,\u00a0<span id=\"su_tooltip_6a01dd9a841b4_button\" class=\"su-tooltip-button su-tooltip-button-outline-yes\" aria-describedby=\"su_tooltip_6a01dd9a841b4\" data-settings='{\"position\":\"top\",\"behavior\":\"hover\",\"hideDelay\":0}' tabindex=\"0\"><span style=\"color: #ff9900;\"><strong>tumefacci\u00f3n<\/strong><\/span><\/span><span style=\"display:none;z-index:100\" id=\"su_tooltip_6a01dd9a841b4\" class=\"su-tooltip\" role=\"tooltip\"><span class=\"su-tooltip-inner su-tooltip-shadow-no\" style=\"z-index:100;background:#FFFFFF;color:#454545;font-size:14px;border-radius:5px;text-align:left;max-width:300px;line-height:1.25\"><span class=\"su-tooltip-title\">TUMEFACCI\u00d3N<\/span><span class=\"su-tooltip-content su-u-trim\">Protuberancia, hinchaz\u00f3n, aumento de volumen localizado.<\/span><\/span><span id=\"su_tooltip_6a01dd9a841b4_arrow\" class=\"su-tooltip-arrow\" style=\"z-index:100;background:#FFFFFF\" data-popper-arrow><\/span><\/span>, dolor\u2026<\/p>\n<h4><strong>Qu\u00e9 las produce<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-5131\" src=\"https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/rotura-fibras.jpg\" alt=\"Agujetas, rotura de fibras\" width=\"229\" height=\"174\" srcset=\"https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/rotura-fibras.jpg 400w, https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/rotura-fibras-300x227.jpg 300w\" sizes=\"auto, (max-width: 229px) 100vw, 229px\" \/><\/p>\n<p>A d\u00eda de hoy, la causa principal es de origen mec\u00e1nico: someter al m\u00fasculo a un trabajo de alta intensidad y, sobre todo con las contracciones exc\u00e9ntricas (en las que el origen y la inserci\u00f3n del musculo se separan), hace que se rompan fibras musculares.\u00a0Entonces, y como respuesta para reparar y regenerar, el organismo genera una acci\u00f3n inflamatoria en la zona\u00a0que, a su vez, pone en alerta a los receptores de dolor del musculo: <strong>nos duele porque hemos percibido esa alerta<\/strong>.<\/p>\n<p>Tambi\u00e9n concurre una alteraci\u00f3n a nivel neurog\u00e9nico, es decir, a nivel del Sistema Nervioso Central. Porque los est\u00edmulos que normalmente no son dolorosos ante esa actividad, ahora s\u00ed lo son, envi\u00e1ndonos un mensaje muy claro: \u00abtienes que bajar el ritmo e ir con calma\u00bb.<\/p>\n<h4><strong>C\u00f3mo evitarlas<\/strong><\/h4>\n<h6><div class=\"su-quote su-quote-style-default\"><div class=\"su-quote-inner su-u-clearfix su-u-trim\">Hay que planificar una vuelta progresiva a los entrenamientos: apliquemos la teor\u00eda del menos es m\u00e1s.<\/div><\/div><\/h6>\n<h4><strong><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-5142 alignright\" src=\"https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/stretching-muscles-579122_1920-1024x561.jpg\" alt=\"\" width=\"400\" height=\"219\" srcset=\"https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/stretching-muscles-579122_1920-1024x561.jpg 1024w, https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/stretching-muscles-579122_1920-300x164.jpg 300w, https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/stretching-muscles-579122_1920-768x421.jpg 768w, https:\/\/iphysio.es\/wp-content\/uploads\/2019\/09\/stretching-muscles-579122_1920.jpg 1920w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/strong><\/h4>\n<p>En efecto, es mejor poder entrenar toda la semana a una intensidad baja, que que volver el primer d\u00eda como si no hubieses tenido un par\u00f3n en tu actividad f\u00edsica, y pasar por ello tres d\u00edas sin poder moverte.<\/p>\n<p>La medida mas efectiva es el sentido com\u00fan, volver poco a poco escuchando a nuestro cuerpo e ir readapt\u00e1ndolo de esta manera.<\/p>\n<p>Si ya es tarde para prevenir porque han aparecido, las opciones para aliviarlas son: masaje, <a href=\"https:\/\/iphysio.es\/index.php\/2018\/07\/04\/que-es-la-diatermia-o-tecarterapia\/\" target=\"_blank\" rel=\"noopener\">calor<\/a>, estiramientos suaves, hidroterapia, actividad f\u00edsica suave y unos d\u00edas de reducci\u00f3n de la intensidad.<\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Agujetas post vacaciones Luis F. Navas, Col. COFICAM.850 Despu\u00e9s de unas semanas de inactividad f\u00edsica, chiringuito, fiestas y dem\u00e1s excesos, toca volver a ponerse las pilas.\u00a0Y es ahora cuando empezamos a escuchar m\u00e1s que nunca la famosa frase: \u00ab\u00a1Puff qu\u00e9 agujetas!\u00bb.\u00a0\u00a0Vamos a dar unas pautas para evitarlas, y tambi\u00e9n para aliviarlas si es que ya las tenemos encima. Qu\u00e9 son las agujetas Agujeta (mialgia diferida en terminolog\u00eda m\u00e9dica) es el nombre que se da popularmente al\u00a0dolor muscular de aparici\u00f3n tard\u00eda&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[88],"tags":[85,89,94],"class_list":["post-5098","post","type-post","status-publish","format-standard","hentry","category-ejercicio-fisico","tag-consejos","tag-ejercicio","tag-luis-navas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Agujetas, otra vuelta de las vacaciones | Cl\u00ednica iPhysio Therapy<\/title>\n<meta name=\"description\" content=\"Agujetas: \u00bfqu\u00e9 son?, \u00bfqu\u00e9 las produce?, \u00bfc\u00f3mo evtarlas? 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