{"id":21786,"date":"2025-10-01T14:45:25","date_gmt":"2025-10-01T20:45:25","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=21786"},"modified":"2025-10-09T09:21:38","modified_gmt":"2025-10-09T15:21:38","slug":"properly-stretch-injured-muscles","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/properly-stretch-injured-muscles\/","title":{"rendered":"\u00bfC\u00f3mo estirar correctamente un m\u00fasculo lesionado?"},"content":{"rendered":"<div id=\"pl-21786\"  class=\"panel-layout\" ><div id=\"pg-21786-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-21786-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-21786-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t><h3 class=\"widget-title\">Lo que debe y no debe hacer un entrenador de atletismo<\/h3>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p>Los estiramientos pueden ayudar a los j\u00f3venes deportistas a curar el m\u00fasculo reci\u00e9n lesionado, ayud\u00e1ndoles a volver antes al juego. Sin embargo, estirar demasiado, o en el momento equivocado, puede causar m\u00e1s da\u00f1o a la lesi\u00f3n. En este art\u00edculo del Centro de Medicina Deportiva del Hospital Infantil de Colorado, el entrenador atl\u00e9tico Dennis Coonan ofrece consejos sobre cu\u00e1ndo y c\u00f3mo empezar a estirar una distensi\u00f3n reciente, y qu\u00e9 tipos de estiramientos son los mejores para la curaci\u00f3n. Lea el art\u00edculo para obtener m\u00e1s informaci\u00f3n sobre el cuidado de los m\u00fasculos despu\u00e9s de una lesi\u00f3n.<\/p>\n<blockquote>\n<p>La mayor\u00eda de los deportistas j\u00f3venes saben que las lesiones son posibles cuando est\u00e1n activos y que una lesi\u00f3n o agujetas durante el entrenamiento son casi inevitables. Entonces, \u00bfqu\u00e9 puedes hacer para curarte de las lesiones musculares leves? Para empezar, estirar. Casi todo el mundo puede hacerlo, pero hay que saber c\u00f3mo y cu\u00e1ndo es apropiado.<\/p>\n<h2>\u00bfQu\u00e9 lesiones musculares puedes estirar?<\/h2>\n<p>Lo primero que hay que saber es qu\u00e9 lesiones musculares se pueden estirar y cu\u00e1les no. Dos de las lesiones musculares m\u00e1s comunes entre los atletas j\u00f3venes son:<\/p>\n<ul>\n<li><strong>Distensi\u00f3n muscular:<\/strong>\u00a0estiramiento o desgarro de las fibras musculares<\/li>\n<li><strong>Contusi\u00f3n muscular (tambi\u00e9n llamada hematoma muscular):<\/strong>\u00a0lesi\u00f3n de las fibras musculares, el tejido conjuntivo o los vasos sangu\u00edneos, generalmente por un golpe directo<\/li>\n<\/ul>\n<p>Los estiramientos pueden ayudarte a curarte de una distensi\u00f3n muscular, siempre que no sea grave. Los estiramientos tambi\u00e9n pueden ayudar a curar una nueva contusi\u00f3n muscular. Por ejemplo, nuestros entrenadores deportivos suelen recomendar aplicar hielo y estirar simult\u00e1neamente las contusiones de cu\u00e1driceps justo despu\u00e9s de la lesi\u00f3n.<\/p>\n<h2>\u00bfQu\u00e9 es una distensi\u00f3n muscular?<\/h2>\n<p>Tambi\u00e9n conocida como tir\u00f3n o desgarro muscular, una distensi\u00f3n muscular se produce cuando las fibras musculares se separan unas de otras y se da\u00f1an. Esto puede deberse a que el m\u00fasculo soporta demasiado peso, a un uso excesivo o a la fatiga, a un accidente o a un uso incorrecto del m\u00fasculo. El estiramiento correcto en el momento adecuado es un componente clave de ese plan de tratamiento.<\/p>\n<p>Los estiramientos no s\u00f3lo son importantes para evitar nuevas lesiones y la formaci\u00f3n de tejido cicatricial, sino que tambi\u00e9n ayudan a alargar un m\u00fasculo reci\u00e9n lesionado para liberar la respuesta natural del cuerpo al espasmo. A menudo, los atletas j\u00f3venes pueden sufrir un tir\u00f3n muscular al realizar ejercicios incorrectos o durante la pr\u00e1ctica de su deporte. Por suerte, nuestro experto Dennis Coonan, entrenador de atletismo y Director del Programa de\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/doctors-and-departments\/departments\/orthopedics\/programs\/sports-medicine-center\/\">Centro de Medicina Deportiva<\/a>El art\u00edculo \"C\u00f3mo estirar un m\u00fasculo que acaba de sufrir un esguince\" explica lo que hay que hacer y lo que no hay que hacer.<\/p>\n<h2>La dosis de estiramiento de un m\u00fasculo reci\u00e9n lesionado<\/h2>\n<p>Lo m\u00e1s importante es prestar atenci\u00f3n al tipo de dolor que sientes.<\/p>\n<p>\"Un buen indicador de cu\u00e1ndo est\u00e1 bien empezar a hacer estiramientos suaves es cuando el dolor en la zona lesionada ha pasado de ser agudo o punzante a ser m\u00e1s bien dolor o rigidez\", dice Coonan. \"No deber\u00edas empezar hasta que eso ocurra\".<\/p>\n<p>Al estirar un m\u00fasculo reci\u00e9n lesionado, le ayudar\u00e1 si:<\/p>\n<ul>\n<li>Espere de tres d\u00edas a una semana despu\u00e9s de la lesi\u00f3n, dependiendo de la gravedad y los s\u00edntomas, para empezar a estirar. Utiliza el dolor como gu\u00eda; si sientes un dolor agudo en la zona lesionada, significa que es demasiado pronto para empezar a estirar.<\/li>\n<li>Espere a que la inflamaci\u00f3n desaparezca casi por completo antes del primer estiramiento.<\/li>\n<li>Empieza con estiramientos est\u00e1ticos suaves: estira y mant\u00e9n el brazo estirado en lugar de realizar estiramientos basados en el movimiento.<\/li>\n<li>Aseg\u00farese de que los estiramientos se realizan sin dolor para facilitar el proceso de curaci\u00f3n.<\/li>\n<li>Incorpore una rutina de calentamiento din\u00e1mico constante e incluya estiramientos est\u00e1ticos despu\u00e9s de una actividad para prevenir las agujetas y mejorar la flexibilidad.<\/li>\n<\/ul>\n<h2>Lo que no se debe hacer al estirar un m\u00fasculo reci\u00e9n lesionado<\/h2>\n<p>El momento oportuno lo es todo cuando se trata de lo que no debes hacer al estirar un m\u00fasculo lesionado. Si el m\u00fasculo no est\u00e1 relajado, puede afectar a los m\u00fasculos que lo rodean.<\/p>\n<p>\"Estirar antes de que el m\u00fasculo pueda relajarse es exponerse a una lesi\u00f3n mayor\", afirma Coonan.<\/p>\n<p>Al estirar un m\u00fasculo reci\u00e9n distendido:<\/p>\n<ul>\n<li>No utilice necesariamente el m\u00e9todo de reposo, hielo, compresas y elevaci\u00f3n (RICE) de inmediato para empezar a curar una distensi\u00f3n muscular. Coonan explica que utilizar hielo m\u00e1s tarde para aliviar algunos espasmos puede ayudar, pero aplicar hielo justo despu\u00e9s de una lesi\u00f3n puede aumentar el tiempo de curaci\u00f3n. La compresi\u00f3n y el reposo pueden ser \u00fatiles en una distensi\u00f3n muscular reciente, dependiendo de la gravedad de la lesi\u00f3n.<\/li>\n<li>No te estires \"un poquito m\u00e1s\" de lo que te resulte c\u00f3modo. Esto puede retrasar el proceso de curaci\u00f3n.<\/li>\n<li>No esperes demasiado para empezar a estirar. Una distensi\u00f3n leve puede durar s\u00f3lo unos d\u00edas. Para una distensi\u00f3n moderada, de 1 a 2 semanas, y para una distensi\u00f3n grave, de 2 a 6 semanas. Esperar demasiado puede crear tejido cicatricial y reducir la flexibilidad y la fuerza.<\/li>\n<li>No vuelvas inmediatamente a Comprender qu\u00e9 es lo que m\u00e1s necesita tu cuerpo, independientemente de la gravedad, es el aspecto m\u00e1s importante del estiramiento y la curaci\u00f3n de un m\u00fasculo lesionado. No debe sentir dolor, debe haber recuperado toda su fuerza y flexibilidad y debe haber realizado un aumento lento de la actividad para asegurarse de que la zona no se agrava.<\/li>\n<\/ul>\n<p>Los estiramientos preparan los m\u00fasculos para competir, pero tambi\u00e9n son fundamentales para mantenerlos sanos. Si tienes alguna duda o preocupaci\u00f3n sobre una distensi\u00f3n muscular, es importante que consultes a un\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-safety\/what-is-an-athletic-trainer\/\">entrenador deportivo<\/a>\u00a0o\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/doctors-and-departments\/departments\/orthopedics\/care-team\/?pn=Sports%2bMedicine%2bCenter\">m\u00e9dico deportivo<\/a>. Si est\u00e1s seguro de que tienes una distensi\u00f3n leve, seguir los consejos de Coonan sobre lo que debes y no debes hacer para estirar un m\u00fasculo reci\u00e9n lesionado puede favorecer una recuperaci\u00f3n saludable.<\/p>\n<\/blockquote>\n<\/div>\n<\/div><\/div><div id=\"panel-21786-0-0-1\" class=\"so-panel widget widget_sow-image panel-last-child\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-c67d20f9f743-21786\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-injuries\/stretching-injured-muscle\/?utm_source=sports_med_partner&#038;utm_medium=email&#038;utm_campaign=slg_ortho\"\n\t\t\ttarget=\"_blank\" rel=\"noopener noreferrer\" \t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2018\/11\/sponsor-childrens.png\" width=\"150\" height=\"110\" sizes=\"(max-width: 150px) 100vw, 150px\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Stretching can help young athletes heal their newly injured muscle, helping them get back in the game sooner. However, stretching too much, or at the wrong time, can cause further [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":21787,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[41,42],"tags":[],"class_list":["post-21786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-huddle","category-sports-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Do You Properly Stretch An Injured Muscle? - Gold Crown Foundation<\/title>\n<meta name=\"description\" content=\"Which muscle injuries are OK for stretching and which aren\u2019t? 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