Aprenda cómo evitar lesiones al estirarse

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Todos sabemos que debemos hacer estiramientos para prevenir lesiones en el deporte. Pero ¿sabías que también podemos crear una lesión por estiramiento? En este artículo hablaremos de las posibles lesiones que pueden surgir durante el estiramiento, y también de cómo podemos prevenirlas. Escríbelo!

El estiramiento consiste en una serie de movimientos con el propósito de estirar los tendones, músculos y aumentar el rango de movimiento de las articulaciones.

En algunas disciplinas como la gimnasia olímpica, el baile y la natación, el estiramiento es de vital importancia. Esto se debe a que estas disciplinas necesitan para desarrollar la flexibilidad del cuerpo.

Ahora, no importa qué deporte o actividad física practique, el estiramiento tiene un valor muy importante para el bienestar de sus músculos. Y, a su vez, el acto también ayuda mucho en la ejecución de otros ejercicios gracias a una mejor movilidad de las articulaciones.

Pero incluso si logramos evitar lesiones al estirar, no es suficiente todo el cuidado a la hora de realizar esa parte del entrenamiento.

Cómo evitar lesiones al estirarse

Hay varias lesiones que pueden ocurrir durante el alargamiento , como tendinitis, estiramiento de músculos o articulaciones, rotura de tendones, entre otras. Por esta razón, usted debe hacer todo lo posible para evitar cualquier daño que pueda afectar su rendimiento deportivo.

Teniendo en cuenta este tema, cómo prevenir lesiones durante el estiramiento, hay diferentes factores que a menudo no se tienen en cuenta. Sin embargo, estos detalles suelen ser los más importantes para que todo vaya bien. Asegúrese de cumplir con los siguientes puntos:

  • No fuerce demasiado . Por supuesto, para estirar los músculos, articulaciones y tendones hay que hacer un poco de presión, ya que el propósito es sólo extenderlos un poco. Pero es importante no forzar demasiado la ejecución, porque esto puede terminar causándole daño.
  • Respira y relájate. Si los músculos están tensos, el estiramiento es inútil. Además, el riesgo de que ocurra algún problema aumentará. Idealmente, su cuerpo debe estar relajado y su respiración debe ser suave y constante para oxigenar los músculos y así permitir un estiramiento saludable.
  • Calentar antes de estirar . Si su cuerpo está frío, aumenta las posibilidades de crear una lesión por estiramiento. El calentamiento es un paso importante antes de hacer ejercicios de estiramiento, ya que sus músculos deben estar preparados para recibir estos movimientos de extensión.
  • Ser constante. Le recomendamos que practique el estiramiento como parte de su rutina, como un paso en su entrenamiento. El estiramiento de vez en cuando no tiene efecto, sus articulaciones y músculos nunca ganarán flexibilidad de esta manera.
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Otros consejos

La práctica de ejercicios de estiramiento puede ser complicada y en muchas ocasiones incluso tediosa. Pero es realmente necesario, no lo olvides.

Es importante que los músculos se oxigenen después del ejercicio y que se alarguen para favorecer su crecimiento, fuerza y salud. Aprenda algunos de los mejores consejos para evitar lesiones al estirarse a continuación:

  • No extender por obligación . Haz lo que puedas para estirar tu conciencia, ya sea seleccionando algunas posturas de Yoga o escuchando música.
  • Hacer un programa de alargamiento completo . No importa si se trata de un entrenamiento largo o corto, lo esencial es que trabajes todos tus músculos y seas eficiente. Estirar sólo una parte del cuerpo creará un desequilibrio de flexibilidad.
  • Asegúrese de que está haciendo todo correctamente . Una mala ejecución puede causar lesiones. Por lo tanto, debe asegurarse de hacer los estiramientos con calma, lenta y cuidadosamente. Tenga cuidado de no hacer movimientos muy repentinos que puedan desplazar algo o causar daño a una articulación.
  • No estire un músculo lesionado . Es muy importante señalar que los músculos que han sufrido algún tipo de trauma no deben alargarse hasta que estén completamente curados. La excepción es si el estiramiento es beneficioso para la recuperación del músculo, algo que siempre debe ser indicado por un profesional cualificado.
  • Dieta equilibrada y mucha agua. Para evitar una lesión también debemos prestar atención a la nutrición, ya que influirá enormemente en el estado de los músculos, ligamentos y articulaciones. Si son débiles son más propensos a sufrir algún tipo de daño durante el estiramiento. Así que deberías comer e hidratarte bien.
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El estiramiento es algo indispensable para aquellos que practican deportes, y también trae otros beneficios al cuerpo. El estiramiento ayuda a prevenir la rigidez muscular, oxigena los músculos, mejora la memoria muscular y facilita muchos movimientos.

Es por eso que nunca debe dejar de lado los estiramientos… ¡Hágalo parte de usted!

Los 4 mejores estiramientos para un entrenamiento completo Cuando terminamos la rutina, es esencial estirar bien los músculos. Vea los mejores estiramientos para después de un entrenamiento. No te lo pierdas! Leer más «

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