Articulos aleatorios

miércoles, junio 17, 2009

Recuperación de un músculo lesionado

Por Dave Tate


Si te haces daño en un músculo y después lo descuidas (dejándolo de entrenar completamente) no estás enfrentando el problema. El problema no es necesariamente el músculo dañado, sino que la has fastidiado en otro aspecto.

Tomemos el principio de una lesión de pecho. Obviamente, comenzará con rigidez en la zona. Lo primero que hay que hacer es recuperar la movilidad, de forma que el rango de movimiento sea igual en ambos lados del cuerpo.

Obviamente debemos evitar hacer cosas que agraven la lesión, a menos que estemos entrenando para una competición y tengamos que arriesgarnos. Pero si evitamos cualquier tipo de ejercicio para el músculo afectado, estaremos cometiendo un gran error.

Empezaríamos con algo de estiramiento con cargas, algo así como jalones frontales con agarre ancho. Ponemos un poco de peso, agarramos la barra manteniendo el estiramiento en lo alto durante 10 segundos, y hacemos 4 repeticiones. También pueden hacerse unas pocas repeticiones en el peck deck con un peso muy ligero para bombear tanta sangre como sea posible a la zona. Es preferible utilzar máquinas en este tipo de entrenamiento, porque de esa manera no nos saldremos del recorrido. Con pesos libres, hay que estabilizar la carga y existe un mayor riesgo de dañar los músculos que intentas recuperar.

Después del estiramiento con cargas, podemos hacer algo como un press de banca con bandas elásticas inverso (Para ver este ejercicio, haced click en el nombre. Consiste en hacer un press de banca utilizando bandas elásticas para sostener la barra, de forma que se alivia gradualmente el peso de la misma, menos peso en la parte baja y más en la parte alta). La banda elástica debería tener una tensión equivalente al peso de la barra, de forma que la barra simplemente "flote" desde nuestro pecho. Después podría pasarse a hacer presses parciales, intentando no flexionar mucho los triceps ni bloquear al final de las repeticiones. Si usamos unos 45 kilos de peso, al utilizar la banda elástica las repeticiones se sentirán como de unos 32 kilos en la parte alta.

Puede hacerse unas 100 repeticiones, intentando congestionar con sangre todo lo posible los pectorales, triceps y hombros.

*Nota de maokoto: No es habitual disponer de bandas elásticas para este tipo de ejercicio, aparte de que es probable que en tu gym no puedas colocarlas. Sin embargo creo que la idea es hacer un montón de repeticiones ligeras para el músculo a recuperar y congestionarlo . Podemos cargar con la barra sóla o con un poco de peso (o con un palo de escoba si la barra es demasiado), dependiendo de la gravedad-dolor de nuestra lesión. Si puedes conseguir las bandas, pues perfecto.

Si estamos intentando reparar un músculo, el movimiento que va a ayudar más en el proceso es el mismo movimiento que probablemente lo daño. Esto es así debido a que la sangre sabe exactamente hacia donde ir. Sólo tenemos que tener cabeza y no presionar demasiado, porque hay bastantes posibilidades de dañarlo aún más.

Extraido y traducido del artículo "Mythbusters Volume 1" publicado por Dave Tate y otros en T-Nation.

89 comentarios:

Anónimo dijo...

Muy buen artículo.
Me gustaría consultar en la misma línea como recuperar una lesión de una articulación.
En mi caso me han diagnosticado "hombro inestable" debido a una subluxación. me recomiendan dejar de hacer ejercicio para que se recupere pero ne estoy seguro de si será la mejor opción ya que se me va a debilitar toda la musculatura.
No he conseguido encontrar nada que responda a mi cuestión.
gracias, un saludo y felicidades por el blog, losigo desde hace unos meses y me parece genial.
jonan

maokoto dijo...

Hola amigo jonan

No tengo suficientes conocimientos médicos ni acerca de lesiones, subluxaciones o tu problema en particular. El artículo es traducido de un autor en inglés.

Sin embargo, cuando cuelgo algo en el blog es porque en mi experiencia personal creo que es bueno. Yo mismo he tenido lesiones y he experimentado que lo mejor, más que dejar de trabajar una zona, es no tocarla de forma tan directa o bien cambiar los ejercicios utilizados (barras por mancuernas) o dar un descanso mayor entre sesiones. Por eso el artículo me pareció interesante y acertado.

En tu caso, si la recomendación la has recibido de un médico de toda la vida te aconsejaría que consultases con algún médico deportivo, fisoterapeuta o similar que te pudiese asesorar mejor. Los médicos a secas se suelen "curar en salud" mandando reposo total. En mi opinión personal, haría algo como lo que se comenta en el artículo (poco peso y muchas repeticiones) para luego ir trabajando poco a poco desde pesos bajos y recuperando.

Sobre tu caso, acabo de encontrar este link:

Inestabilidad del hombro

como ves, al final del mismo se recomienda precisamente trabajar con pesas para fortalecer la zona.

Un Abrazo y gracias por participar con tu comentario

maokoto dijo...

En este link, tienes aún más información aunque en inglés:

http://www.aafp.org/afp/990515ap/2773.html

Anónimo dijo...

muchas gracias por la respuesta!
jonan

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Drago dijo...

Qué tal Maokoto? Soy un fiel seguidor de tu blog.

Sólo quería comentar, al respecto de tu nota sobre las bandas elásticas, que quizás la función no sea únicamente reducir el esfuerzo (para ello basta con bajar el peso quitando discos) sino la estabilidad que se consigue en un ejercicio de peso libre como el press de banca. De esta manera, podemos retomar poco a poco los pesos libres trabajando inicialmente como si fuera una máquina, sin preocuparnos demasiado de que la barra se nos vaya demasiado en otra dirección como consecuencia de la lesión.

Un abrazo, y a seguir divulgando cultura de vida sana. El blog está realmente genial!

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Hola Drago.

Tienes toda la razón en tu comentario, gracias por tu aportación.

Un Saludo

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