{"id":572,"date":"2022-08-29T09:36:49","date_gmt":"2022-08-29T09:36:49","guid":{"rendered":"https:\/\/sportano.ro\/blog\/cum-sa-scapi-de-durere-intr-o-zi-modalitati-de-a-scapa-de-durere-care-functioneaza-cel-mai-rapid-si-sunt-cele-mai-eficiente\/"},"modified":"2025-07-22T12:38:49","modified_gmt":"2025-07-22T12:38:49","slug":"cum-sa-scapi-de-durere-intr-o-zi-modalitati-de-a-scapa-de-durere-care-functioneaza-cel-mai-rapid-si-sunt-cele-mai-eficiente","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/cum-sa-scapi-de-durere-intr-o-zi-modalitati-de-a-scapa-de-durere-care-functioneaza-cel-mai-rapid-si-sunt-cele-mai-eficiente\/","title":{"rendered":"Cum s\u0103 scapi de durere \u00eentr-o zi – modalit\u0103\u021bi de a sc\u0103pa de durere care func\u021bioneaz\u0103 cel mai rapid \u0219i sunt cele mai eficiente"},"content":{"rendered":"

Acestea apar de obicei dup\u0103 exerci\u021bii fizice foarte intense sau la primul antrenament dup\u0103 o pauz\u0103 lung\u0103. Mu\u0219chii durero\u0219i, adic\u0103 durerile specifice, apar la c\u00e2teva ore dup\u0103 efort \u0219i pot dura chiar c\u00e2teva zile. V\u0103 suger\u0103m cum s\u0103 sc\u0103pa\u021bi rapid \u0219i eficient de durere.<\/strong><\/p>\n

Spasmele musculare – ce sunt \u0219i sunt un motiv de \u00eengrijorare?<\/h2>\n

Torsiunea este un sindrom de durere muscular\u0103 cu debut \u00eent\u00e2rziat (DOMS), \u00een care se produc microdeterior\u0103ri ale fibrelor musculare. Tensiunile ridicate create \u00een mu\u0219chii supu\u0219i la exerci\u021bii fizice intense pot duce la \u00eentreruperea leg\u0103turilor dintre actin\u0103 \u0219i miozin\u0103 (proteine responsabile, printre altele, de contrac\u021bia muscular\u0103). Acestea apar de obicei la 24-72 de ore dup\u0103 exerci\u021bii fizice intense \u0219i pot dura c\u00e2teva zile. DOMS afecteaz\u0103 cel mai frecvent picioarele, fesele, abdomenul \u0219i bra\u021bele.<\/p>\n

Mult\u0103 vreme s-a crezut c\u0103 durerile se datorau acumul\u0103rii de acid lactic \u00een mu\u0219chi, de unde \u0219i numele acestei afec\u021biuni. Ast\u0103zi, \u0219tim c\u0103 aceast\u0103 presupunere este incorect\u0103. Acidul lactic format \u00een timpul exerci\u021biilor fizice intense (\u00een intervalul anaerob) persist\u0103 \u00een mu\u0219chi timp de 1-2 ore, dup\u0103 care este descompus de ficat \u00een lactat \u0219i hidrogen \u0219i apoi transformat \u00een glucoz\u0103.<\/p>\n

\"Persoan\u0103<\/p>\n

Motivul pentru durere este un efort fizic crescut, neadaptat la nivelul de antrenament, exerci\u021bii sau sarcini selectate incorect, precum \u0219i o \u00eenc\u0103lzire proast\u0103 sau lipsa acesteia. DOMS este cel mai adesea resim\u021bit de persoanele care sunt noi \u00een sport, care se \u00eentorc la exerci\u021bii fizice dup\u0103 o pauz\u0103 lung\u0103, care au mers la o nou\u0103 clas\u0103 de fitness\/antrenament cu greut\u0103\u021bi sau cardio \u0219i care au activat mu\u0219chii care p\u00e2n\u0103 acum au fost pu\u021bin implica\u021bi sau care \u0219i-au \u00eenc\u0103lzit inadecvat corpul \u00eenainte de activitatea fizic\u0103.<\/p>\n

Gets nu reprezint\u0103 un motiv de \u00eengrijorare, dimpotriv\u0103. Acestea stimuleaz\u0103 mu\u0219chii pentru a le cre\u0219te for\u021ba \u0219i volumul. Problema apare atunci c\u00e2nd durerea este foarte intens\u0103, persist\u0103 mai mult de o s\u0103pt\u0103m\u00e2n\u0103 \u0219i face via\u021ba de zi cu zi foarte dificil\u0103. \u00cen astfel de cazuri, este recomandabil s\u0103 consulta\u021bi un medic sau un fizioterapeut pentru a determina dac\u0103 a avut loc o leziune sau o traum\u0103 mai grav\u0103 (de exemplu, o \u00eentindere muscular\u0103).<\/p>\n

\"Dou\u0103<\/p>\n

Ce este cel mai bun pentru aluat acri\u0219or? Modalit\u0103\u021bi de a ob\u021bine mu\u0219chi durero\u0219i \u00eentr-o coaj\u0103 de nuc\u0103<\/h2>\n

Principala modalitate de a evita durerile este de a v\u0103 \u00eenc\u0103lzi \u00eenainte de a face exerci\u021bii. \u00cen acest fel, ve\u021bi furniza mai mult oxigen \u0219i nutrien\u021bi \u021besuturilor, ve\u021bi face mu\u0219chii, ligamentele \u0219i tendoanele mai flexibile, mai lungi \u0219i ve\u021bi \u00eembun\u0103t\u0103\u021bi gama de mi\u0219c\u0103ri, iar acest lucru va reduce riscul de accidentare sau pur \u0219i simplu de durere nepl\u0103cut\u0103. \u00cenc\u0103lzirea ar trebui s\u0103 dureze 10-15 minute \u0219i s\u0103 se concentreze pe preg\u0103tirea \u00eentregului corp pentru exerci\u021bii. Un alt aspect important \u00een prevenirea sau reducerea probabilit\u0103\u021bii de DOMS este \u00eentinderea dup\u0103 antrenament. Cu ajutorul exerci\u021biilor de \u00eentindere, mu\u0219chii contracta\u021bi \u00een timpul exerci\u021biilor fizice vor reveni la forma lor adecvat\u0103. Afla\u021bi mai multe despre \u00eentinderea dup\u0103 antrenament<\/u><\/a>.<\/p>\n

Po\u021bi reduce riscul de surmenaj dac\u0103 \u00ee\u021bi adaptezi sarcina de antrenament la capacit\u0103\u021bile tale reale \u0219i dac\u0103 \u00ee\u021bi men\u021bii exerci\u021biile fizice regulate. Dac\u0103 abia \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care sau v\u0103 \u00eentoarce\u021bi dup\u0103 o pauz\u0103 lung\u0103, cre\u0219te\u021bi intensitatea \u00eencep\u00e2nd cu exerci\u021bii u\u0219oare \u0219i simple \u0219i cu sarcini u\u0219oare. \u00cencerca\u021bi, de asemenea, s\u0103 varia\u021bi formele de exerci\u021bii – alterna\u021bi antrenamentele de for\u021b\u0103 cu exerci\u021bii cardio (biciclet\u0103, band\u0103 de alergare, \u00eenot etc.), exerci\u021bii de \u00eentindere \u0219i de mobilizare.<\/p>\n

Asigur\u0103-te c\u0103 ai \u0219i o mas\u0103 potrivit\u0103 dup\u0103 antrenament, bogat\u0103 \u00een proteine \u0219i carbohidra\u021bi esen\u021biali pentru recuperarea \u0219i cre\u0219terea muscular\u0103.<\/p>\n

\"O<\/p>\n

Cum scapi de durere \u00eentr-o singur\u0103 zi? Este posibil? Cele mai eficiente modalit\u0103\u021bi<\/h2>\n

Timpul de care ave\u021bi nevoie pentru a v\u0103 ocupa de aluatul acri\u0219or este o chestiune individual\u0103, dar \u00eencerc\u00e2nd urm\u0103toarele modalit\u0103\u021bi pute\u021bi accelera procesul. O solu\u021bie adesea recomandat\u0103 este o baie fierbinte (cu sare de mare sau uleiuri esen\u021biale) sau o vizit\u0103 la saun\u0103. De asemenea, pute\u021bi folosi un du\u0219 pentru DOMS, \u00een care alterna\u021bi \u00eentre relaxarea \u0219i calmarea mu\u0219chilor cu un jet de ap\u0103 cald\u0103 \u0219i contractarea vaselor de s\u00e2nge cu ap\u0103 rece, care va stimula \u0219i hr\u0103ni \u021besuturile. Alternarea du\u0219urilor nu numai c\u0103 v\u0103 va \u00eembun\u0103t\u0103\u021bi metabolismul celular, dar va avea un efect pozitiv asupra detoxifierii (ve\u021bi sc\u0103pa mai repede, printre altele: de toxinele \u0219i apa produse \u00een timpul exerci\u021biilor fizice) \u0219i v\u0103 va \u00eent\u0103ri sistemul imunitar. C\u00e2nd vine vorba de saune \u0219i du\u0219uri alternante, nu uita\u021bi ordinea corect\u0103 – \u00eencepe\u021bi prin a v\u0103 \u00eenc\u0103lzi mu\u0219chii, apoi r\u0103ci\u021bi-v\u0103 \u0219i apoi relaxa\u021bi-v\u0103. O schimbare brusc\u0103 a temperaturii poate fi un \u0219oc prea puternic pentru organism \u0219i poate fi periculoas\u0103 pentru s\u0103n\u0103tatea dumneavoastr\u0103. De asemenea, nu intra\u021bi \u00een saun\u0103 imediat dup\u0103 antrenament pentru a evita s\u0103 v\u0103 sl\u0103bi\u021bi \u0219i mai mult organismul \u0219i s\u0103 provoca\u021bi deshidratare.<\/p>\n

\"O<\/p>\n

Masajul (la un specialist sau pe cont propriu cu unguente de \u00eenc\u0103lzire) sau rularea cu role sau bile dedicate pot ajuta la ameliorarea DOMS. Compresele reci din ghea\u021b\u0103 sau alimente congelate (\u00eenf\u0103\u0219ura\u021bi-le \u00eentr-un prosop \u0219i aplica\u021bi-le doar pe piele pentru a evita iritarea) sau compresele speciale cu gel de r\u0103cire pot avea un efect benefic.<\/p>\n

Un mod eficient de a trata mu\u0219chii acri\u021bi este s\u0103 bei suc de cire\u0219e \u00eenainte \u0219i dup\u0103 exerci\u021bii fizice. Cire\u0219ele con\u021bin cantit\u0103\u021bi semnificative de flavonoide \u0219i antociani, care au efecte antiinflamatorii \u0219i antioxidante. De asemenea, un izotonic de cas\u0103 preparat din ap\u0103, suc proasp\u0103t de l\u0103m\u00e2ie\/portocale\/limonad\u0103\/grapefruit, miere \u0219i un v\u00e2rf de cu\u021bit de sare va ajuta la recuperare, datorit\u0103 con\u021binutului de vitamina C \u0219i presiunii. Sorbi\u021bi b\u0103utura \u00eenainte \u0219i dup\u0103 antrenament. O alt\u0103 b\u0103utur\u0103 benefic\u0103 pentru mu\u0219chii durero\u0219i este sucul de ro\u0219ii, care, atunci c\u00e2nd este b\u0103ut dup\u0103 efort, ajut\u0103 la refacerea electroli\u021bilor.<\/p>\n

C\u00e2t timp poate dura durerea muscular\u0103?<\/h2>\n

Durerea poate dura de la 2 p\u00e2n\u0103 la 7 zile, dar timpul necesar pentru a sc\u0103pa de durerea muscular\u0103 specific\u0103 este o chestiune foarte individual\u0103. Acesta este influen\u021bat, de exemplu, de v\u00e2rst\u0103, de condi\u021bia fizic\u0103, de intervalele de antrenament, precum \u0219i de modul \u00een care aborda\u021bi problema sindromului de durere muscular\u0103 \u00eent\u00e2rziat\u0103.<\/p>\n

Medicamente pentru sciatic\u0103 – c\u00e2nd merit\u0103 s\u0103 le lua\u021bi?<\/h2>\n

A apela la analgezice pentru sciatic\u0103 nu este solu\u021bia corect\u0103. Remediile vor ameliora durerea doar temporar \u0219i nu o vor face s\u0103 dispar\u0103 complet. \u00cen plus, acestea pot da impresia iluzorie c\u0103 DOMS a disp\u0103rut, astfel \u00eenc\u00e2t pute\u021bi face un antrenament prea intens \u0219i s\u0103 duce\u021bi la leziuni sau traume. O op\u021biune mai bun\u0103 este s\u0103 v\u0103 completa\u021bi dieta cu suplimente, cum ar fi suplimentele proteice sau BCAA (adic\u0103 aminoacizi cu lan\u021b ramificat: leucin\u0103, valin\u0103 \u0219i izoleucin\u0103, care hr\u0103nesc mu\u0219chii \u0219i elimin\u0103 consecin\u021bele exerci\u021biilor fizice intense, adic\u0103 oboseala \u0219i durerile).<\/p>\n

Durerea \u0219i antrenamentul – po\u021bi face exerci\u021bii cu durere?<\/h2>\n

Este posibil s\u0103 face\u021bi exerci\u021bii fizice cu durere? R\u0103spunsul este da, dar trebuie s\u0103 \u021bine\u021bi cont de c\u00e2teva reguli pentru a ajuta la ameliorarea durerii musculare, \u00een loc de a o face s\u0103 se acumuleze \u0219i s\u0103 dureze mai mult timp pentru a sc\u0103pa de ea. Evita\u021bi antrenamentele de for\u021b\u0103 \u0219i exerci\u021biile de mare intensitate. \u00cen loc s\u0103 face\u021bi mult efort, alege\u021bi exerci\u021bii de \u00eentindere, jogging u\u0219or pe o band\u0103 de alergare, ciclism de agrement sau merge\u021bi la piscin\u0103.<\/p>\n

\"Dou\u0103<\/p>\n

Dup\u0103 cum pute\u021bi vedea, durerile pot fi tratate \u00een mai multe moduri, a\u0219a c\u0103 merit\u0103 s\u0103 le \u00eencerca\u021bi pe toate \u0219i s\u0103 le alege\u021bi pe cele care vor fi solu\u021bia optim\u0103 \u00een cazul dumneavoastr\u0103. Nu uita\u021bi s\u0103 adapta\u021bi intensitatea exerci\u021biilor fizice la dispozi\u021bia dumneavoastr\u0103, asigura\u021bi-v\u0103 c\u0103 face\u021bi o \u00eenc\u0103lzire adecvat\u0103 \u00eenainte de partea principal\u0103 a antrenamentului \u0219i c\u0103 v\u0103 \u00eentinde\u021bi dup\u0103 activitate, precum \u0219i o diet\u0103 echilibrat\u0103 \u0219i o hidratare corespunz\u0103toare nu numai \u00een timpul antrenamentului, ci \u0219i pe parcursul \u00eentregii zile.<\/p>\n

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Acestea apar de obicei dup\u0103 exerci\u021bii fizice foarte intense sau la primul antrenament dup\u0103 o pauz\u0103 lung\u0103. Mu\u0219chii durero\u0219i, adic\u0103 durerile specifice, apar la c\u00e2teva ore dup\u0103 efort \u0219i pot dura chiar c\u00e2teva zile. V\u0103 suger\u0103m cum s\u0103 sc\u0103pa\u021bi rapid \u0219i eficient de durere. Spasmele musculare – ce sunt \u0219i sunt un motiv de \u00eengrijorare? […]<\/p>\n","protected":false},"author":7,"featured_media":579,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"\nCum s\u0103 scapi de durere \u00eentr-o zi - modalit\u0103\u021bi de a sc\u0103pa de durere care func\u021bioneaz\u0103 cel mai rapid \u0219i sunt cele mai eficiente - Blog Sportano.ro<\/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:\/\/sportano.ro\/blog\/cum-sa-scapi-de-durere-intr-o-zi-modalitati-de-a-scapa-de-durere-care-functioneaza-cel-mai-rapid-si-sunt-cele-mai-eficiente\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 scapi de durere \u00eentr-o zi - modalit\u0103\u021bi de a sc\u0103pa de durere care func\u021bioneaz\u0103 cel mai rapid \u0219i sunt cele mai eficiente - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Acestea apar de obicei dup\u0103 exerci\u021bii fizice foarte intense sau la primul antrenament dup\u0103 o pauz\u0103 lung\u0103. 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