{"id":7544,"date":"2022-04-21T14:46:56","date_gmt":"2022-04-21T14:46:56","guid":{"rendered":"https:\/\/aictive.co\/?p=7544"},"modified":"2022-04-21T15:04:45","modified_gmt":"2022-04-21T15:04:45","slug":"running-que-hacer-si-sentimos-dolor-al-correr","status":"publish","type":"post","link":"https:\/\/blog.aictive.co\/en\/blog\/running-que-hacer-si-sentimos-dolor-al-correr\/","title":{"rendered":"Running: Qu\u00e9 hacer si sentimos dolor al correr\u00a0"},"content":{"rendered":"

Cuando corremos nuestro cuerpo se mueve r\u00e1pida y repetitivamente mientras; pensamos, escuchamos, miramos, observamos, conversamos con nosotros mismos y disfrutamos.\u00a0<\/span><\/p>\n

Desafortunadamente, cuando aparece dolor m\u00fasculo-esquel\u00e9tico nuestro entrenamiento f\u00edsico y mental se ve interrumpido y desafiado. Nuestras percepciones al correr podr\u00edan cambiar y lo m\u00e1s probable es que nuestra atenci\u00f3n se dirija a la zona del dolor. El running es un deporte con un gran n\u00famero de participantes a nivel mundial y el porcentaje de lesiones es directamente proporcional a este, cerca del 50% sufren alg\u00fan tipo de lesi\u00f3n y la m\u00e1s com\u00fan es por sobreuso.<\/span><\/p>\n

Ahora la gran pregunta es, \u00bfQu\u00e9 podemos hacer cuando sentimos dolor al entrenar? \u00bfTendr\u00e9 que dejar las actividades\u00a0 deportivas completamente? \u00bfSeguimos entrenando con las mismas cargas hasta terminar la planificaci\u00f3n? \u00bfDeber\u00eda hacer modificaciones a mi rutina de entrenamiento? \u00bfDebo acudir a un profesional?\u00a0<\/span><\/p>\n

La respuesta no es simple y depender\u00e1 de varios factores.<\/span><\/p>\n

De las molestias al dolor<\/b><\/p>\n

\"\"Lo primero es categorizar el dolor y una posible lesi\u00f3n. Algunos signos y s\u00edntomas preocupantes podr\u00edan ser el aumento de volumen, bloqueo articular, dolor constante que en reposo no se alivia, dolor sobre 5 en una escala de 0 a 10, alteraci\u00f3n en la t\u00e9cnica de carrera buscando evitar la molestia. Si tenemos alguno de estos s\u00edntomas, la recomendaci\u00f3n es acudir a un profesional para ser examinado. Ya que podr\u00edamos estar frente a alguna de las lesiones m\u00e1s comunes en el running como son las fractura por estr\u00e9s, la tendinopat\u00eda aquiliana, fascitis plantar, entre otras.<\/span><\/p>\n

Para saber m\u00e1s sobre estas lesiones y las modificaciones para evitarlas lea el art\u00edculo: C\u00f3mo disminuir el riesgo de lesiones en el running<\/a>
\n<\/span><\/p>\n

Un diagn\u00f3stico \u00f3ptimo sumado a las modificaciones y a una rehabilitaci\u00f3n podr\u00edan ayudarnos a continuar y volver a entrenar para conseguir pronto nuestras metas y de buena manera.\u00a0<\/span>\u00bfQu\u00e9 pasa cuando te duele horas despu\u00e9s de entrenar? o \u00bfCu\u00e1ndo comienza un dolor leve-moderado y luego va en aumento? o \u00bfSientes un dolor al inicio del entrenamiento y luego cesa? \u00bfCu\u00e1ndo presentamos dolor localizado o difuso y es siempre en la misma zona?\u00a0<\/span><\/p>\n

Si es un dolor leve o moderado, podemos realizar modificaciones a la <\/span>carga del entrenamiento<\/b>, adem\u00e1s siempre es bueno buscar recomendaciones de profesional ya que, este dolor podr\u00eda agravarse en el tiempo, como dijimos anteriormente las lesiones m\u00e1s comunes en el running son las lesiones por sobreuso.\u00a0<\/span><\/p>\n

La carga del entrenamiento depende del volumen; cantidad horas o distancia, intensidad, fuerza y tipo; intervalos, pendientes, superficie. Esto junto a los h\u00e1bitos de vida como el trabajo, higiene de sue\u00f1o, alimentaci\u00f3n, descanso, hobbies se traduce en la carga que se llevar\u00e1n los tejidos del cuerpo mientras corremos principalmente nuestros tendones, m\u00fasculos y huesos.\u00a0<\/span><\/p>\n

El dolor y las lesiones aparecen cuando esta carga de entrenamiento excede la capacidad de los tejidos del cuerpo para poder soportarla.\u00a0 Es por eso, que es muy importante volver al inicio cuando aparece dolor.\u00a0<\/span><\/p>\n

Algunas formas de bajar la carga son por ejemplo; realizar m\u00e1s pausas, menos velocidad o intervalos, probar con menos pendiente, quiz\u00e1s son las zapatillas o la superficie entre muchas posibilidades. Por otro lado, si queremos mejorar la capacidad de nuestros tejidos debemos entrenar la fuerza, la flexibilidad y realizar movilidad activa antes de entrenar, respetando los tiempos de descanso, trabajando la estabilidad y mejorando la fuerza de los m\u00fasculos m\u00e1s d\u00e9biles.\u00a0<\/span><\/p>\n

El dolor por DOMS y el sobreentrenamiento\u00a0<\/b><\/p>\n

\"\"El DOMS por sus siglas en ingl\u00e9s, es el dolor muscular de aparici\u00f3n tard\u00eda, aparece 12 o 24 horas despu\u00e9s del ejercicio f\u00edsico. Al segundo o tercer d\u00eda se alcanza el punto m\u00e1ximo de dolor y luego comienza a bajar. La causa es la inflamaci\u00f3n y el da\u00f1o microsc\u00f3pico en las fibras musculares debido a un entrenamiento intenso. Este proceso de dolor, da\u00f1o y adaptaci\u00f3n es normal y esperado por lo que no nos deber\u00eda preocupar, siempre y cuando siga este ciclo que ya mencionamos.\u00a0<\/span><\/p>\n

El sobreentrenamiento tambi\u00e9n es un cl\u00e1sico ejemplo en el que el atleta pierde su balance entre la carga y la capacidad, excediendo sus cargas de entrenamiento.\u00a0<\/span>Los s\u00edntomas son muchos, algunos de ellos son; cansancio general, insomnio, sed, p\u00e9rdida de apetito, p\u00e9rdida de peso, amenorrea, <\/span>dolor muscular, dolor tendinoso,<\/b> aumento de resfr\u00edos y de infecciones, disminuci\u00f3n de la fuerza, menor coordinaci\u00f3n, dificultad de concentraci\u00f3n, apat\u00eda general, p\u00e9rdida de la l\u00edbido, entre otros.\u00a0<\/span><\/p>\n

Estos s\u00edntomas no esperados traer\u00e1n como consecuencia problemas a la salud del corredor y sus marcas ir\u00e1n en decadencia por lo que, si se perciben estos s\u00edntomas, la sugerencia es acudir a un profesional para ajustar de buena manera las cargas de entrenamiento.\u00a0<\/span><\/p>\n

Lee tambi\u00e9n: Move Check Running: la nueva plataforma de Aictive especialmente creada para los Runners<\/a><\/p>\n

El dolor agudo<\/b><\/p>\n

Por \u00faltimo, tambi\u00e9n podemos encontrarnos con el cl\u00e1sico dolor agudo, este es un dolor punzante y quemante que aparece inesperadamente en un entrenamiento. Si sentimos un dolor intenso y r\u00e1pido podr\u00edamos estar enfrent\u00e1ndonos a alguna lesi\u00f3n. Se sugiere comprimir y proteger el segmento corporal, pedir ayuda, consultar a un profesional y seguir las recomendaciones con el fin de continuar un con retorno deportivo progresivo y guiado para volver a las pistas de manera exitosa.\u00a0\u00a0<\/span><\/p>\n

En conclusi\u00f3n, la prevenci\u00f3n de lesiones y la b\u00fasqueda de equilibrio es algo que todos los deportistas buscan, sin embargo, cuando esto se irrumpe, no podemos hacer o\u00eddos sordos. Cuando hay dolor, el cuerpo nos est\u00e1 avisando que algo est\u00e1 ocurriendo y siempre ser\u00e1 mejor actuar precozmente.\u00a0<\/span><\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Cuando corremos nuestro cuerpo se mueve r\u00e1pida y repetitivamente mientras; pensamos, escuchamos, miramos, observamos, conversamos con nosotros mismos y disfrutamos.\u00a0 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