{"id":3824,"date":"2023-11-07T16:31:17","date_gmt":"2023-11-07T16:31:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3824"},"modified":"2023-11-07T16:31:20","modified_gmt":"2023-11-07T16:31:20","slug":"how-to-relieve-sore-muscles-and-muscle-pain-after-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise\/","title":{"rendered":"C\u00d3MO ALIVIAR LOS M\u00daSCULOS DOLORIDOS Y EL DOLOR MUSCULAR DESPU\u00c9S DEL EJERCICIO"},"content":{"rendered":"<\/p>\n\n\n\n

El dolor muscular prolongado despu\u00e9s de un entrenamiento puede ser un signo de lesi\u00f3n muscular. El Departamento de Fisioterapia y el Centro LIFE del Hospital General de Singapur (SGH) comparten algunos consejos para aliviar el dolor muscular.

Los dolores musculares<\/strong> y el dolor o el dolor muscular de inicio retardado (DOMS) son comunes al iniciar un nuevo r\u00e9gimen deportivo o de entrenamiento.<\/p>\n\n\n\n

C\u00f3mo hacer frente al dolor muscular de inicio retrasado despu\u00e9s de un entrenamiento<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Hacer dolor musculares uno o dos d\u00edas despu\u00e9s de un entrenamiento intensivo o un ejercicio riguroso es normal, especialmente si est\u00e1s aumentando la intensidad de tu ejercicio o comenzando con un nuevo deporte o ejercicio. Los dolores musculares retardados y el dolor muscular son causados por peque\u00f1as lesiones en la fibra muscular y el tejido conectivo.<\/p>\n\n\n\n

Esta condici\u00f3n, conocida como dolor muscular de inicio retardado (DOMS),<\/strong>es com\u00fan, dice la Sra. Cindy Ng Li Whye, Fisioterapeuta Principal del Departamento de Fisioterapia<\/a> y Centro LIFE<\/a>del Hospital General<\/a> de Singapur (SGH), miembro del grupo SingHealth.<\/a><\/p>\n\n\n\n

“Si no has hecho ejercicio por un tiempo o si est\u00e1s comenzando una nueva actividad f\u00edsica, es probable que experimentes dolores musculares despu\u00e9s del entrenamiento. Tu cuerpo simplemente est\u00e1 diciendo que tus m\u00fasculos necesitan tiempo para recuperarse”, dice Cindy.<\/p>\n\n\n\n

La buena noticia es que una vez que su cuerpo se acostumbre al nuevo deporte o ejercicio, usted experimentar\u00e1 poco o ning\u00fan dolor muscular.<\/p>\n\n\n\n

\u00bfCu\u00e1nto tiempo se supone que dura el dolor muscular?<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Los m\u00fasculos doloridos que se producen despu\u00e9s de un entrenamiento riguroso generalmente desaparecen despu\u00e9s de 24 a 48 horas de descanso. Pero si los dolores musculares no desaparecen despu\u00e9s de unos d\u00edas de descanso o incluso se vuelven m\u00e1s intensos, podr\u00eda ser una se\u00f1al de que ha sufrido una lesi\u00f3n muscular grave.<\/p>\n\n\n\n

Experimentar dolor muscular intenso durante un entrenamiento tambi\u00e9n podr\u00eda ser una se\u00f1al de que tienes una tensi\u00f3n muscular o una lesi\u00f3n muscular. Si el dolor muscular va acompa\u00f1ado de dificultad respiratoria, fiebre alta, debilidad muscular y rigidez en el cuello, consulta con un m\u00e9dico.<\/p>\n\n\n\n

Consejos para aliviar el dolor muscular y el dolor<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n
  1. Use una bolsa de hielo<\/strong><\/li>
  2. Ir a un masaje<\/strong><\/li>
  3. Estirar, estirar, estirar<\/strong><\/li>
  4. Hacer ejercicios ligeros (como caminar, nadar)<\/strong><\/li>
  5. Construir ejercicios exc\u00e9ntricos lentamente<\/strong><\/li>
  6. Tome un ba\u00f1o caliente<\/strong><\/li><\/ol>\n\n\n\n

    \u00bfY las cremas t\u00f3picas? “Hay poca evidencia de que los linimentos, aceites y otras cremas deportivas t\u00edpicas de venta libre tengan alg\u00fan efecto m\u00e1s all\u00e1 de la acci\u00f3n de masaje”, dice Cindy. Sin embargo, al hacer que la piel se sienta fr\u00eda o caliente, pueden distraer tu mente del dolor.<\/p>\n\n\n\n

    \u00bfNecesita ayuda para adoptar un mejor estilo de vida? El Centro LIFE del Hospital General de Singapur (SGH) cuenta con un equipo multidisciplinario de expertos que pueden proporcionarle orientaci\u00f3n sobre el control del peso, el ejercicio y la dieta.<\/p>\n\n\n\n

    ","protected":false},"excerpt":{"rendered":"

    El dolor muscular prolongado despu\u00e9s de un entrenamiento puede ser un signo de lesi\u00f3n muscular. El Departamento de Fisioterapia y 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