{"id":351,"date":"2012-04-14T11:41:23","date_gmt":"2012-04-14T09:41:23","guid":{"rendered":"http:\/\/balcells.cat\/?p=351"},"modified":"2018-02-04T19:29:22","modified_gmt":"2018-02-04T18:29:22","slug":"com-evitar-lesions-produides-al-correr","status":"publish","type":"post","link":"https:\/\/balcells.cat\/ca\/2012\/04\/com-evitar-lesions-produides-al-correr\/","title":{"rendered":"Com evitar lesions produ\u00efdes al c\u00f3rrer ?"},"content":{"rendered":"<p>Amb l\u2019arribada del bon temps, \u00e9s possible que ens animem a sortir a fer exercici a l\u2019aire lliure. Potser la tardor i l\u2019hivern ens han dut a un estil de vida m\u00e9s sedentar i ara volem tornar-nos a posar en forma.<\/p>\n<p>C\u00f3rrer \u00e9s un dels esports m\u00e9s populars, saludables, barats i per tant eficients que podem fer. No cal quedar amb ning\u00fa si els horaris no coincideixen, no cal llogar pistes o pagar una quata a un club. Cal\u00e7ar-se unes bones esportives \u2026i a suar !<\/p>\n<p>I tant! Endavant amb l\u2019estil de vida responsable \u00a1 Abans de sortir per la porta per\u00f2, caldria tenir en compte una quants consells que poden evitar lesions que poden arribar a donar molts mals de caps als corredors.<\/p>\n<p>A tota la zona de Granollers i el Vall\u00e8s Oriental en general, hem vist un gran increment dels afeccionats a c\u00f3rrer, en gran part degut a la influ\u00e8ncia positiva de la Mitja Marat\u00f3. Cada any un nombre molt significatiu de nous corredors s\u2019inic\u00efen sota el tutelatge de l\u2019organitzaci\u00f3, que proporciona guiatge i consell per a obtenir un entrenament adequat i segur.<\/p>\n<p>Per tots aquells que no heu tingut la oportunitat de participar en aquells tallers i que voleu adquirir una rutina segura a l\u2019hora de fer exercici, aqu\u00ed teniu uns quants consells:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Cal planificar abans de sortir per la porta!<\/li>\n<li>En el vostre plan, haurieu d\u2019incloure una bona estona destinada a escalfar i relaxar la musculatura. Aix\u00f2 inclou estirament<a href=\"http:\/\/balcells.cat\/wp-content\/uploads\/2012\/04\/group-running1.gif\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-full wp-image-361\" src=\"http:\/\/balcells.cat\/wp-content\/uploads\/2012\/04\/group-running1.gif\" alt=\"\" width=\"615\" height=\"461\" srcset=\"https:\/\/balcells.cat\/wp-content\/uploads\/2012\/04\/group-running1.gif 615w, https:\/\/balcells.cat\/wp-content\/uploads\/2012\/04\/group-running1-300x224.gif 300w\" sizes=\"(max-width: 615px) 100vw, 615px\" \/><\/a><\/li>\n<li>Proporcioneu-vos un bon cal\u00e7at, que estigui amortiguat adequadament. Reemplaceu-lo quan tingui la sola gastada, especialment si es gasta m\u00e9s d\u2019un costat que d\u2019un altre.<\/li>\n<li>Si pots, escull \u00e0rees per c\u00f2rrer amb una bona superf\u00edcie, que absorveixi les passes, ideals els \u201ccamins de carro\u201d. Cal evitar c\u00f3rrer molt sovint per ciment o asfalt.<\/li>\n<li>No intenteu aconseguir la forma massa r\u00e0pid. Incrementeu la durada i l\u2019intensitat de l\u2019esfor\u00e7 paulatinament. Escolta el teu cos.<\/li>\n<li>Sigueu consistents amb el r\u00e8gim d\u2019exercici. Al cos l\u2019hi agrada la regularitat.<\/li>\n<li>Passes curtes abans que llargues, espatlles i coll relaxats.<\/li>\n<li>Manteniu-vos ben hidratats, abans, durant i despr\u00e9s de l\u2019exercici.<\/li>\n<li>Quan acabeu la vostra sessi\u00f3 del dia, doneu-vos temps per anar refredant el cos, no us atureu de cop.<\/li>\n<li>Dediqueu una bona estona a fer exercicis d\u2019estiraments i relaxaci\u00f3.<\/li>\n<li>Descanseu les hores adequades despr\u00e9s de c\u00f3rrer.<\/li>\n<\/ul>\n<p>Seguint aquests consells be senzills, es podrien evitar moltes lesions musculars i per \u00fas inadequat.<\/p>\n<p>Escolteu els senyals d\u2019alarma que us envii el cos i no forceu mai la m\u00e0quina quan aparegui dolor.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-363\" src=\"http:\/\/balcells.cat\/wp-content\/uploads\/2012\/04\/stretching.jpg\" alt=\"\" width=\"275\" height=\"183\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Amb l\u2019arribada del bon temps, \u00e9s possible que ens animem a sortir a fer exercici a l\u2019aire lliure. Potser la tardor i l\u2019hivern ens han dut a un estil de vida m\u00e9s sedentar i ara volem tornar-nos a posar en forma. C\u00f3rrer \u00e9s un dels esports m\u00e9s populars, saludables, barats i per tant eficients que [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":359,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[13,14],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Com evitar lesions produ\u00efdes al c\u00f3rrer ? - Balcells.cat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/balcells.cat\/ca\/2012\/04\/com-evitar-lesions-produides-al-correr\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com evitar lesions produ\u00efdes al c\u00f3rrer ? - Balcells.cat\" \/>\n<meta property=\"og:description\" content=\"Amb l\u2019arribada del bon temps, \u00e9s possible que ens animem a sortir a fer exercici a l\u2019aire lliure. Potser la tardor i l\u2019hivern ens han dut a un estil de vida m\u00e9s sedentar i ara volem tornar-nos a posar en forma. 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