{"id":2731,"date":"2017-08-25T18:11:06","date_gmt":"2017-08-25T16:11:06","guid":{"rendered":"https:\/\/novaweb.davidserra-fisio.com\/ca\/piernas-cansadas-despues-de-correr-los-5-consejos-para-evitarlo\/"},"modified":"2017-08-25T19:01:01","modified_gmt":"2017-08-25T17:01:01","slug":"cames-cansades-despres-de-correr","status":"publish","type":"post","link":"https:\/\/www.davidserra-fisio.com\/ca\/cames-cansades-despres-de-correr\/","title":{"rendered":"Cames cansades despr\u00e9s de c\u00f3rrer: Els 5 consells per evitar-ho"},"content":{"rendered":"<p><strong>Cames cansades despr\u00e9s de c\u00f3rrer: Els 5 consells per evitar-ho<\/strong><\/p>\n<p><em><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2723 alignleft\" src=\"https:\/\/www.davidserra-fisio.com\/wp-content\/uploads\/2017\/08\/piernas-cansadas-running-300x181.jpg\" alt=\"piernas-cansadas-running\" width=\"298\" height=\"180\" srcset=\"https:\/\/www.davidserra-fisio.com\/wp-content\/uploads\/2017\/08\/piernas-cansadas-running-300x181.jpg 300w, https:\/\/www.davidserra-fisio.com\/wp-content\/uploads\/2017\/08\/piernas-cansadas-running-570x343.jpg 570w, https:\/\/www.davidserra-fisio.com\/wp-content\/uploads\/2017\/08\/piernas-cansadas-running.jpg 600w\" sizes=\"auto, (max-width: 298px) 100vw, 298px\" \/>Article publicat a CMD Sport &#8211; La revista dels que viuen l&#8217;esport<\/em><em>\u00a0<\/em><\/p>\n<p>La sensaci\u00f3 de pesad\u00e8s a les cames \u00e9s un problema habitual entre els <em>runners<\/em> que afecta tant a corredors novells como experimentats. A continuaci\u00f3n et donem 5 consells per evitar aquestes sobrec\u00e0rregues causades per m\u00faltiples factors que haur\u00e0s de con\u00e8ixer.<\/p>\n<p>Despr\u00e9s d&#8217;un entrenament llarg o d&#8217;una intensa competici\u00f3 tens la sensaci\u00f3 de patir de cames cansades o sobrecarregades? \u00c9s una cosa com\u00fa entre els <em>runners<\/em> que respon a varies causes combinades. Tal i com explica David Serra, director dels centres David Serra Fisioterapia, les causes m\u00e9s comuns s\u00f3n la falta de resist\u00e8ncia o for\u00e7a, el sobreentrenament, la defici\u00e8ncia de minerals, la deshidrataci\u00f3 o l&#8217;acumulaci\u00f3 d&#8217;\u00e0cid l\u00e0ctic.<\/p>\n<p>A m\u00e9s, es tracta d&#8217;un problema que afecta a tots els corredors per igual, ja que tant \u00abcorredores novells com veterans poden notar-se les cames pesades en alg\u00fan moment, tant en tirades curtes, entrenaments prolongats o durant les curses de qualsevol dist\u00e0ncia\u00bb\u009d, indica Serra. Aix\u00ed que\u00a0 ja saps, si vols evitar les cames cansades, s&#8217;han de controlar factors com el descans, la hidrataci\u00f3 i la c\u00e0rrega d&#8217;entrenament.<\/p>\n<p>Amb la finalitat d&#8217;identificar els <strong>s\u00edmptomes<\/strong> d&#8217;aquest problema que preocupa a molts corredors, Serra ens explica com es manifesten en el cos:<\/p>\n<ul>\n<li><strong>Cansament, dolor o fatiga muscular<\/strong>: Ho pots notar durant la teva activitat f\u00ed\u00adsica, immediatament despr\u00e9s o al dia seg\u00fcent. Sents que no et pots aixecar, que et fan mal els muscles, \u00e9s un dolor que crema i que no et permet moure&#8217;t b\u00e9 sense deixar de sentir-lo.<\/li>\n<li><strong>P\u00e8rdua de pes corporal<\/strong>: Quan el pes perdut \u00e9s massa muscular i\/o fluids corporals degut al sobreentrenament, a la deshidrataci\u00f3, a la mala alimentaci\u00f3 i al descans insuficient, s&#8217;ha de posar el se\u00f1al d&#8217;alarma. Tot aix\u00f2, a m\u00e9s de generar fatiga muscular pot afectar-nos a l&#8217;aparici\u00f3 de patologies com la hipogluc\u00e8mia, an\u00e8mia, refredats, entre d&#8217;altres.<\/li>\n<li><strong>Actitud negativa o \u00abmala cara\u009d\u00bb en tot moment<\/strong>: Quan una persona no dorm b\u00e9, a m\u00e9s de sentir-se cansada, generalment sempre est\u00e0 de mal humor. Passa el mateix amb el sobreentrenament que s&#8217;ocasiona per no descansar el temps suficient a la nit i entre sessions d&#8217;entrenament.<\/li>\n<li><strong>Desmotivaci\u00f3 o mandra per anar a entrenar<\/strong>:\u00a0Si estem esgotats, sentim dolor i fatiga muscular molt probablement ens far\u00e0 mandra anar a entrenar en un futur.<\/li>\n<\/ul>\n<p>A continuaci\u00f3, el nostre fisioterapeuta ens dona <strong>5 consells per evitar la sensaci\u00f3 de cames cansades<\/strong>:<\/p>\n<ol>\n<li><strong>El m\u00e9s important \u00e9s aprendre a descansar<\/strong>. El descans ajuda a evitar problemes de sobreentrenament, lesions, p\u00e8rdua de motivaci\u00f3 i insomni. Aix\u00f2 s&#8217;aplica tant si ets nou en el <em>running<\/em> com si ets un atleta experimentat. Tots els corredors necessiten temps per recuperar-se de sessions dures de treball.<\/li>\n<li><strong>Corre amb menys freq\u00fc\u00e8ncia i amb millor qualitat.<\/strong> Lo ideal \u00e9s c\u00f3rrer guiat pels que el teu cos t&#8217;est\u00e0 dient, escolta el teu cos. \u00c9s millor fer menys entrenaments per setmana, per\u00f2 de millor qualitat (per exemple, una sessi\u00f3 de velocitat, un recorregut de regularitat, una tirada llarga i una carrera f\u00e0cil). Aix\u00f2 d\u00f3na temps al cos per recuperar-se abans d&#8217;arribar a la seg\u00fcent sessi\u00f3 d&#8217;entrenament i, al fer-ho, et permet treballar m\u00e9s dur, m\u00e9s r\u00e0pid i m\u00e9s fort que si es corra en dies consecutius.<\/li>\n<li><strong>Estigues hidratat<\/strong>. Quan corres, un qu\u00ed\u00admic denominat \u00e0cid l\u00e0ctic es pot acumular a la teva musculatura, causant fatiga muscular. Assegura&#8217;t de beure una abundant quantitat de l\u00edquids per expulsar l&#8217;\u00e0cid l\u00e0ctic dels m\u00fascles i millorar la recuperaci\u00f3 de l&#8217;exercici. No esperis a tenir set, en aquest cas ja estar\u00e0s una mica deshidratat.<\/li>\n<li><strong>Nutrici\u00f3<\/strong>. Alguns aliments poden accelerar la recuperaci\u00f3. El cos necessita carbohidrats para recuperar l&#8217;energia despr\u00e9s de l&#8217;exercici, en especial d&#8217;exercicis d&#8217;alta intensitat com c\u00f3rrer. Opta per aliments que continguin prote\u00efnes, grasses i carbohidrats, per\u00f2 assegura&#8217;t que aquests \u00faltims representin el percentatge m\u00e9s alt.<\/li>\n<li><strong>Regla del 10%<\/strong>. Per evitar les cames cansades augmenta el teu quilometratge setmanal per\u00f2 no m\u00e9s del 10% respecte la setmana anterior. Les teves cames, d&#8217;aquesta manera, tindran temps per adaptar-se a l&#8217;esfor\u00e7.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Cames cansades despr\u00e9s de c\u00f3rrer: Els 5 consells per evitar-ho Article publicat a CMD Sport &#8211; La revista dels que 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