{"id":2079,"date":"2019-06-11T15:21:00","date_gmt":"2019-06-11T13:21:00","guid":{"rendered":"https:\/\/powergym.com\/blog\/2019\/06\/11\/las-fracturas-de-estres-dentro-del-running\/"},"modified":"2020-01-21T13:49:53","modified_gmt":"2020-01-21T12:49:53","slug":"las-fracturas-de-estres-dentro-del-running","status":"publish","type":"post","link":"https:\/\/www.powergym.com\/blog\/las-fracturas-de-estres-dentro-del-running.html","title":{"rendered":"LAS FRACTURAS DE ESTR\u00c9S DENTRO DEL RUNNING"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de contenido<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabla de contenidos\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.powergym.com\/blog\/las-fracturas-de-estres-dentro-del-running.html\/#La_importancia_de_cuantificar_el_estres_mecanico\" >La importancia de cuantificar el estr\u00e9s mec\u00e1nico<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.powergym.com\/blog\/las-fracturas-de-estres-dentro-del-running.html\/#Lesiones_por_estres_mas_comunes\" >Lesiones por estr\u00e9s m\u00e1s comunes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.powergym.com\/blog\/las-fracturas-de-estres-dentro-del-running.html\/#Tipos_de_fracturas_por_estres\" >Tipos de fracturas por estr\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.powergym.com\/blog\/las-fracturas-de-estres-dentro-del-running.html\/#Efectos_del_suplemento_POWER_MAGNESIUM_PLUS\" >Efectos del suplemento POWER MAGNESIUM PLUS:<\/a><\/li><\/ul><\/nav><\/div>\n<p style=\"text-align: justify;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><span style=\"font-size: 16px;\"><strong>El running es una pr\u00e1ctica deportiva muy extendida en la actualidad,\u00a0<\/strong>ya que todos podemos calzarnos unas zapatillas y salir a la calle a correr unos kil\u00f3metros despu\u00e9s de una larga y dura jornada laboral.\u00a0<strong>Los beneficios que reporta a la salud esta actividad son cuantiosos, pero, tambi\u00e9n hay que tener en cuenta, que las lesiones en este deporte son frecuentes y en muchas ocasiones se producen por malas pr\u00e1cticas.<\/strong><\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>El running es una pr\u00e1ctica deportiva muy extendida en la actualidad, <\/strong>ya que todos podemos calzarnos unas zapatillas y salir a la calle a correr unos kil\u00f3metros despu\u00e9s de una larga y dura jornada laboral. <strong>Los beneficios que reporta a la salud esta actividad son cuantiosos, pero, tambi\u00e9n hay que tener en cuenta, que las lesiones en este deporte son frecuentes y en muchas ocasiones se producen por malas pr\u00e1cticas.<\/strong><\/span><\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"La_importancia_de_cuantificar_el_estres_mecanico\"><\/span><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>La importancia de cuantificar el estr\u00e9s mec\u00e1nico<\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Cuando se realiza una actividad f\u00edsica, <\/strong>en este caso estamos hablando del <strong>running<\/strong>, <strong>se lleva al cuerpo a niveles de esfuerzo, en las que a veces no est\u00e1 preparado para ello.<\/strong> Esto desencadena unas sobrecargas, primera se\u00f1al de aviso, que, si las obviamos, pueden terminar en lesiones.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Por todo lo anterior, una prioridad es cuantificar el <strong>estr\u00e9s mec\u00e1nico<\/strong> <em>(tensi\u00f3n, compresi\u00f3n y fricci\u00f3n) <\/em>al que <strong>los runners<\/strong> se enfrentan en cada una de sus salidas. <strong>Un estr\u00e9s mec\u00e1nico bien calculado disminuye el riesgo de lesiones. <\/strong>Para anticiparse a las sesiones de entrenamiento es fundamental acudir a un profesional (enlace personal trainer). El entrenador realiza un programa a acorde con las necesidades del runner: sesiones semanales, alimentaci\u00f3n, suplementaci\u00f3n, estiramientos, consejos, etc. Con todos estos datos se conseguir\u00e1 que los factores de riesgo se reduzcan, ya que las sobrecargas, principalmente, se producen m\u00e1s por un entrenamiento mal planificado, que por una mala situaci\u00f3n del terreno o el uso de un calzado inadecuado.<\/span><\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Lesiones_por_estres_mas_comunes\"><\/span><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Lesiones por estr\u00e9s m\u00e1s comunes<\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Las <strong>lesiones por estr\u00e9s<\/strong> m\u00e1s comunes son el <strong>s\u00edndrome de banda iliotibial, la fascitis plantar y la periostitis tibial<\/strong>. Todo este tipo de lesiones comienzan con una sobrecarga que, prolongada en el tiempo, termina siendo el principal desencadenante de las fracturas de estr\u00e9s.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Estas <strong>fracturas por estr\u00e9s,<\/strong> o fatiga, <strong>son comunes en corredores que, debido a la continua carga sobre el hueso sano,\u00a0terminan produci\u00e9ndoles\u00a0fracturas,<\/strong> las cuales est\u00e1n directamente relacionadas con la fatiga muscular.<\/span><\/span><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"font-family: arial,helvetica,sans-serif; font-size: 16px; height: 333px; text-align: center; width: 500px;\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/man-1245658-1920.jpg\" alt=\"\" \/><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Uno de los principales s\u00edntomas para poder identificar una fractura por estr\u00e9s, es el <strong>dolor localizado.<\/strong><\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Seg\u00fan datos del <a href=\"https:\/\/www.seram.es\/\"><strong>SERAM<\/strong><\/a> la incidencia de fracturas de estr\u00e9s en corredores es del 16%. \u00a0<\/span><\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Tipos_de_fracturas_por_estres\"><\/span><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Tipos de fracturas por estr\u00e9s<\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Las fracturas de estr\u00e9s pueden clasificarse en:<\/span><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>De bajo riesgo<\/strong>: son lesiones que sanas de forma general con reposo o inmovilizaci\u00f3n.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>De alto riesgo<\/strong>: son lesiones donde la probabilidad de complicaci\u00f3n debido a la no-uni\u00f3n o uni\u00f3n retardada aumentan. En ocasiones es necesaria la cirug\u00eda.<\/span><\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Una de las premisas m\u00e1s\u00a0importantes a la hora de evitar lesiones en el running,<\/strong> como en otro tipo de deportes de resistencia, o endurance,\u00a0<strong>son los periodos de descanso y la alimentaci\u00f3n. <\/strong><\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Tambi\u00e9n tener una buena alimentaci\u00f3n es fundamental para mantener la salud del runner al 100%. Una dieta equilibrada y el aporte extra de un suplemento, como por ejemplo el magnesio, puede jugar un papel crucial en el bienestar de los corredores.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Es importante destacar que existen en la actualidad suplementos deportivos que no s\u00f3lo se utilizan para optimizar el rendimiento en las carreras, sino tambi\u00e9n, para evitar ciertos malestares que se producen en los runners o deportistas de resistencia<\/strong>. Uno de estos suplementos es el <strong><a href=\"https:\/\/www.powergym.com\/es\/shop\/1094-magnesium-plus.html\"><span style=\"color: #b22222;\">Magnesio en formato l\u00edquido<\/span><\/a><\/strong>. Y es que <strong>cuando un deportista sufre un descenso de\u00a0 magnesio en su organismo, le produce algunos efectos negativos, tales como\u00a0aumento de calambres musculares, reducci\u00f3n de la resistencia, debilidad y aumento de latidos card\u00edacos irregulares.<\/strong><\/span><\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.powergym.com\/es\/shop\/1094-magnesium-plus.html\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone\" style=\"height: 303px; width: 400px;\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products719x545_c_power-magnesium-plus.jpg\" alt=\"\" width=\"719\" height=\"545\" \/><\/a><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Efectos_del_suplemento_POWER_MAGNESIUM_PLUS\"><\/span><strong>Efectos del suplemento <a href=\"https:\/\/www.powergym.com\/es\/shop\/1094-magnesium-plus.html\">POWER MAGNESIUM PLUS<\/a>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Efecto de relajaci\u00f3n muscular<\/strong>, sobre todo, cuando aparecen calambres musculares.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Mejora la utilizaci\u00f3n de la glucosa<\/strong>, por tanto, conlleva una mejora energ\u00e9tica e incrementa la velocidad de depuraci\u00f3n del lactato, puede alargar el tiempo de ejercicio.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Ayuda a mantener los niveles de Vitamina D,<\/strong> con importantes propiedades en el funcionamiento de la musculatura y del sistema \u00f3seo.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Efecto defatigante y descontracturante<\/strong> despu\u00e9s de ejercicios o muy intensos o largos.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Ayuda a combatir el cansancio y la fatiga.<\/span><\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>Contribuye a optimizar la s\u00edntesis proteica <\/strong>y al equilibrio electrol\u00edtico.<\/span><\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">\u00bfPreparado para el siguiente sprint?<\/span><\/span><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El running es una pr\u00e1ctica deportiva muy extendida en la actualidad, ya que todos podemos calzarnos unas zapatillas y salir a la calle a correr unos kil\u00f3metros despu\u00e9s de una larga y dura jornada laboral. Los beneficios que reporta a la salud esta actividad son cuantiosos, pero, tambi\u00e9n hay que tener en cuenta, que las lesiones en este deporte son frecuentes y en muchas ocasiones se producen por malas pr\u00e1cticas.<\/p>\n","protected":false},"author":1,"featured_media":2078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[153,82,149,152,150,49,151,25,154,136,138,50,27,77],"class_list":["post-2079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articulos","tag-atletismo","tag-beneficios","tag-bienestar","tag-correr","tag-cuidado-del-cuerpo","tag-deporte","tag-magnesio","tag-powergym","tag-premium-supplements","tag-running","tag-salud","tag-sport","tag-suplementacion","tag-suplementos"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>LAS FRACTURAS DE ESTR\u00c9S DENTRO DEL RUNNING - PowerBlog<\/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:\/\/www.powergym.com\/blog\/las-fracturas-de-estres-dentro-del-running.html\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"LAS FRACTURAS DE ESTR\u00c9S DENTRO DEL RUNNING - PowerBlog\" \/>\n<meta property=\"og:description\" content=\"El running es una pr\u00e1ctica deportiva muy extendida en la actualidad, ya que todos podemos calzarnos unas zapatillas y salir a la calle a correr unos kil\u00f3metros despu\u00e9s de una larga y dura jornada laboral. 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