No debería pasar ... pero a veces pasa

Excelente resumen de lo que " hacer" y "no hacer" si nos lesionamos. (Algunas cosas que sé y se me olvidan)


Fuente: The Nicholas Institute of Sports Medicine and Athletic Trauma

If you have a running injury, The Do's and Don'ts

DO:

Rest, ice, and elevate the leg (if that's what you injured!)

DO:

Reduce your mileage to a pain free amount, even though it may be a blow to your ego.

DO:

Cross-train to maintain your overall fitness level with exercise such as biking, or swimming or perhaps stair climbing.

DO:

Trust and listen to yourself. Irritability, fatigue, insomnia, severe muscle soreness, and getting colds and flu easily may me signs that you are overtraining.

DO:

Progress at a naturally comfortable rate.

DO:

See a doctor, physical therapist, or other health professional who you trust. If they can't help you, they probably know someone who can.

DO:

Warm up by walking or jogging slowly for at least five minutes.

DO:

Cool down slowly at the end of your run by walking at least five minutes.

DO:

Stretch after every run, especially the Achilles tendon, hamstrings, and quadriceps. Remember the best time to stretch is after you run and the muscles are plyable.

DO:

Get on a weight training program to strengthen muscles around the hip, knee, ankle, and abdominal area. This may take some of the shock away from the knee.


DON'T

Run though the pain. Your body is trying to tell you something–listen to it.

DON'T

Think you have to give up running. There's help out there!

DON'T

Ignore the problem. If you do, it is more likely to come back. Or get worse.

DON'T

Think that someone else can fix your problem. Physical therapists and others can help a great deal, but the ultimate responsibility for being injury free is yours!

4 comentarios:

  1. Marimar muchas gracias por el cinturón de flotación. Eres un crack!!!Me ha sentado muy bien la sesión de aquarunning. He disfrutado mucho y con buena conversación al lado, qué más se puede pedir?? Si no es posible correr en tierra firme, habrá que correr en agua. Gracias guapa.

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  2. Oh, anfibia que corres en el agua! Sabes que tu blog es genial, verdad? No había tenido oportunidad de leer aquel DO/DO NOT, interesante... esa parte de indicios del "overtraining"
    Qué más puede pedir un corredor, la previsión del tiempo, y en mi caso, orientacón de cómo estirar, talón de Aquiles
    mErCi
    JCH

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  3. JCH muchas gracias por tu comentario. Me alegra saber que el blog te ha resultado interesante y útil...
    Espero que lo sigas visitando!

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  4. Doncs si senyor!!! la senyora s'ha atrevit a publicar aquest article, ole Vivi!! és com si un ateu publiqués la Biblia.... jijijiji O sigui que ja saps maca: a veure si fem cas al DO i al NOT DO ok?? i torno a insistir...si no canvias la foto del perfil vamos a poner la de final de carrera!!! molts petonssss

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