En las vacaciones que están en la puerta.

50

Tipo de actividades deportivas:

  • Recreativas: caminata, bicicleta, natación, trote a campo traviesa, futbol de salón o en cancha, volibol de playa.
  • Competencia: de alto rendimiento, carreras entre 3 a 10 kilómetros.
  • Extremas: Snowboard, montañismo, bungee jumping, rafting, descenso en barrancas, etc.

¿Qué se necesita?

  • Entrenamiento: la mayoría de nosotros somos “jugadores, atletas, deportistas” de fin de semana… santa”, esto es cada año, y queremos correr, saltar, rapelear, etc. sin tener la más remota idea de lo que es estar en buena condición. Pero como es tiempo de vacaciones entonces se pueden hacer muchas cosas. Y esto no es así. Si no están haciendo una actividad física por ahora, tranquilos, el ir de vacaciones, les permitirá por lo menos caminar, que está considerado como un muy buen ejercicio.
  • Equipo: Si creemos que utilizar los tenis del abuelito (por cómodos) son las más adecuados, estamos muy equivocados, son los más peligrosos, puesto que no todos tenemos ni el mismo tipo de pisada, ni la forma de pie. Y si de todas formas los utilizamos podríamos tener alguna lesión agregada. Hay en el mercado unos tenis, multicolores, planos, sin tacón, que son terribles para practicar cualquier actividad deportiva. De esos “no hay que conversar”… nada.

Existen en las tiendas de deportes o especializadas, zapatos deportivos que reúnen una serie de ventajas para los pies (y rodillas también), que se adaptan tanto a pies delgados y con cierto grado de supinación (las huellas se ven en el tacón desgastado en la parte de afuera y atrás) o en pronación (casi pies planos) en donde todo el peso es sobre la línea media y el desgaste es en todo el borde de medial. Hay también tenis que son más anchos, más altos a la altura del empeine que brindan mayor comodidad. Cuestan un poco más eso sí, pero son con los que mejor se puede hacer ejercicio.

Las lesiones más frecuentes son desde las simples dermo/abrasiones (raspones), heridas con abertura de la piel y presencia de sangrado, esguinces (torceduras), luxaciones y las dolorosas e incapacitantes fracturas, necesitan nuestra atención.

Cuidados

Desde siempre ha existido la creencia de que después de cualquier traumatismo (golpe, contusión, esguince) lo ideal y mejor es aplicarse agua caliente, en diferentes formas (fomentos, compresas, o en forma directa) pero es lo más terrible que podamos hacer, lo ideal es aplicarse hielo de inmediato. Por favor no se pongan calor de primera intención, este se aplica, sí, pero después de 72 a 96 horas después de la lesión siempre y cuando no se haya inmovilizado con yeso, fibra de vidrio o por medio de una cirugía.

El hielo, previene edema (por ruptura de algún vaso sanguíneo), produce anestesia de la zona lesionada, lo que calma el dolor, disminuye la temperatura local, disminuye también la tendencia a formar coágulos. El calor por el contrario causa una vasodilatación (se dilatan las arterias y venas) y el sangrado, aumenta el calor local, se inflama toda la zona, cambia de color, aumenta el dolor. Existe un método llamado RICE, para los que entienden el inglés significa “arroz”, pero son las iniciales de cuatro palabras que son:
Reposo (rest), hielo (ice), compresión (compression) y elevación (elevation). Aunque escribimos en español “hielo” con H, en inglés la palabra es “ice” por lo que las iniciales se escriben así: R. I. C. E.

Antes que nada se tiene que poner en reposo la zona lesionada, si es la cabeza, estar sentado ayuda mucho, ya que pudieran presentarse vómitos de improviso y esto ayuda a que no se tenga una aspiración del vómito que puede provocar la sensación de ahogo y una neumonía por aspiración. Si el paciente decide acostarse, que lo haga de lado por si se presenta el vómito. Si hay una herida agregada deberá colocarse una compresa con gasa, apósito o en caso extremo una toalla sanitaria y aplicar un vendaje circular alrededor del o.

Si hay lesión de algún miembro ya sea torácico (hombro, brazo, codo, antebrazo, muñeca o mano) o pélvico (pelvis, muslo, rodilla pierna, tobillo o pie), lo primero que se tiene que hacer es mantenerlo en reposo, inmovilizado, dentro de la posición más funcional o que cause menos dolor o incapacidad, lo ideal es llevar un par de vendas elásticas de 10 y 15cms, tal vez tela adhesiva de 5cms de ancho, con esto se pueden realizar inmovilizaciones, vendajes, férulas. Pueden llevar gasas estériles y toallas sanitarias que pueden actuar como compresión en caso de una herida profunda. En el lugar se pueden improvisar férulas con cartón, ramas, trozos de madera. Y ver la forma de trasladar al paciente lo más pronto posible a una clínica o centro de salud cercano.

Si van a viajar a algún balneario, o acampar o caminar por terrenos difíciles, antes que nada lleven direcciones y teléfonos de médicos amigos o de centros de atención médica cercanos al lugar a donde lleguen.

Existen medicamentos como el ibuprofeno o el paracetamol en gotas o tabletas, que nos pueden ayudar cuando hay dolor de leve a moderado. La dosis media la trae marcada cada medicamento para administrarla inclusive en niños. La inmovilización nos dará mayor analgesia mecánica. Si acaso la aplicación de un repelente para insectos podría ayudarnos, se ha visto que la toma del famoso complejo B, puede ayudarnos a evitar su picadura, al sudar el olor a vitamina, hace que cualquier insecto se aleje evitando así su picadura y posible inoculación de virus o de ponzoña. Esto es válido para todos los insectos. Eso sí, traten de no llevar lociones o perfumes sobre todo concentrados porque esto atrae más a los insectos, utilicen en caso necesario desodorantes sin fragancia. La dosis de vitamina B que se recomienda es de una cápsula al día para personas desde los 12 años de edad en adelante; para niños existen preparados con vitamina B que vienen en dosis ya establecidas desde recién nacidos hasta los 11 años. Se tiene que ser cuidadoso si se es intolerante a la Tiamina (B1) que puede causar signos de intolerancia o alergia.

Si van a utilizar sandalias o chanclas, zapatos deportivos para caminatas, traten de colocárselos antes y “entrenen con ellos” para que cuando tengan que emplearlos, no les lesionen sus pies.

Lleven consigo siempre una gorra o sombrero y un impermeable, que ocupan muy poco espacio en la maleta y pueden resultar muy útiles. ¡Ah, por cierto! No lleven su sombrero de charro galoneado.

¡Agradables vacaciones!

You might also like More from author

50 Comments

  1. ing direct prestamos says

    Hiya, I am really glad I’ve found this information. Today bloggers publish just about gossips and web and this is really irritating. A good site with interesting content, this is what I need. Thanks for keeping this web-site, I’ll be visiting it. Do you do newsletters? Cant find it.

  2. Tony Moderski says

    I am reallyactuallyin facttrulygenuinely thankfulgrateful to the ownerholder of this websiteweb sitesiteweb page who has shared this greatenormousimpressivewonderfulfantastic articlepostpiece of writingparagraph at hereat this placeat this time.

  3. creditos rapidos y faciles says

    Hi, Neat post. There is a problem with your web site in internet explorer, would test this… IE still is the market leader and a large portion of people will miss your excellent writing because of this problem.

  4. how does seo work says

    Fantastic beat ! I would like to apprentice while you amend your website, how can i subscribe for a blog site? The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear idea

  5. German Custis says

    My brother suggestedrecommended I might like this blogwebsiteweb site. He was totallyentirely right. This post actuallytruly made my day. You cann’tcan not imagine justsimply how much time I had spent for this informationinfo! Thanks!

  6. you could try these out on golf says

    Hello there! This post could not be written any better! Reading this post reminds me of my old room mate! He always kept chatting about this. I will forward this page to him. Fairly certain he will have a good read. Thanks for sharing!

  7. Alaine Grandchild says

    I think the admin of this websiteweb sitesiteweb page is reallyactuallyin facttrulygenuinely working hard forin favor ofin support of his websiteweb sitesiteweb page, becausesinceasfor the reason that here every stuffinformationdatamaterial is quality based stuffinformationdatamaterial.

  8. Ariel Tepley says

    you’ve gotten an awesome weblog here! would you like to make some invite posts on my weblog?

  9. Lucas Perrow says

    Hey there, You’ve done an excellent job. I’ll certainly digg it and personally recommend to my friends. I’m confident they’ll be benefited from this website.

  10. Read More Here créditos rápidos says

    Good post. I study something tougher on completely different blogs everyday. It can always be stimulating to read content material from different writers and practice a bit one thing from their store. I’d choose to make use of some with the content on my blog whether or not you don’t mind. Natually I’ll provide you with a link on your net blog. Thanks for sharing.

  11. Marlene Appelt says

    I’mI am now notnotno longer surepositivecertain wherethe place you areyou’re getting your infoinformation, howeverbut goodgreat topic. I needs tomust spend a whilesome time studyinglearningfinding out moremuch more or working outunderstandingfiguring out more. Thank youThanks for greatwonderfulfantasticmagnificentexcellent informationinfo I used to beI was looking forin search ofon the lookout forsearching for this informationinfo for my mission.

  12. Lyndon Bialas says

    HiWhat’s upHi thereHello friendsmatescolleagues, its greatenormousimpressivewonderfulfantastic articlepostpiece of writingparagraph regardingconcerningabouton the topic of educationteachingtutoringcultureand fullycompletelyentirely explaineddefined, keep it up all the time.

  13. Eddie Goodnough says

    Thank youThanks for any otheranothersome otherevery other greatwonderfulfantasticmagnificentexcellent articlepost. WhereThe place else may justmaycould anyoneanybody get that kind oftype of informationinfo in such a perfectan ideal waymethodmeansapproachmanner of writing? I haveI’ve a presentation nextsubsequent week, and I amI’m at theon the look forsearch for such informationinfo.

  14. Lauryn Adamowski says

    This posttextinformationinfo is pricelessinvaluableworth everyone’s attention. WhereHowWhen can I find out more?

  15. Antonio Gitt says

    It isIt’s appropriateperfectthe best time to make a fewsome plans for the futurethe longer termthe long run and it isit’s time to be happy. I haveI’ve readlearn this postsubmitpublishput up and if I may justmaycould I want towish todesire to suggestrecommendcounsel you fewsome interestingfascinatingattention-grabbing thingsissues or advicesuggestionstips. PerhapsMaybe you couldcan write nextsubsequent articles relating toreferring toregarding this article. I want towish todesire to readlearn moreeven more thingsissues approximatelyabout it!

  16. Buddy Wilsen says

    Thank youThanks for any otheranothersome otherevery other informative blogwebsiteweb sitesite. WhereThe place else may justmaycould I am gettingI get that kind oftype of infoinformation written in such a perfectan ideal waymethodmeansapproachmanner? I haveI’ve a projectventurechallengeundertakingmission that I amI’m simplyjust now runningoperatingworking on, and I haveI’ve been at theon the glancelook out for such informationinfo.

  17. relogios piscinas says

    O primeiro passo vem a ser você definir os locais de sua residência onde quer usar água quente e fazer uma estimativa de quel é a necessidade diária de manuseio
    para sua família.

  18. Fredda Noud says

    This websiteThis siteThis excellent websiteThis web siteThis page reallytrulydefinitelycertainly has all of theall the infoinformationinformation and facts I wantedI needed about thisconcerning this subject and didn’t know who to ask.

  19. Rebekah says

    Fácil manejo para todo tipo de jugadores y niveles.

  20. Jamel Ferullo says

    I loved as much as you willyou’ll receive carried out right here. The sketch is tastefulattractive, your authored subject mattermaterial stylish. nonetheless, you command get boughtgot an edginessnervousnessimpatienceshakiness over that you wish be delivering the following. unwell unquestionably come furthermore formerly again sinceas exactly the same nearly a lotvery often inside case you shield this increasehike.

  21. Isreal Persing says

    HiWhat’s upHi thereHello Dear, are you reallyactuallyin facttrulygenuinely visiting this websiteweb sitesiteweb page regularlydailyon a regular basis, if so thenafter thatafterward you will definitelyabsolutelywithout doubt takegetobtain nicepleasantgoodfastidious experienceknowledgeknow-how.

  22. Judson Teeters says

    HowdyHi thereHey thereHelloHey just wanted to give you a quick heads up. The textwords in your contentpostarticle seem to be running off the screen in IeInternet explorerChromeFirefoxSafariOpera. I’m not sure if this is a formatformatting issue or something to do with web browserinternet browserbrowser compatibility but I thoughtfigured I’d post to let you know. The style and designdesign and stylelayoutdesign look great though! Hope you get the problemissue solvedresolvedfixed soon. KudosCheersMany thanksThanks

  23. Lashaunda Hering says

    I visitgo to seepay a visitpay a quick visit everydaydailyeach dayday-to-dayevery day somea few websitessitesweb sitesweb pagesblogs and blogswebsitesinformation sitessites to read articlespostsarticles or reviewscontent, butexcepthowever this blogweblogwebpagewebsiteweb site providesoffersgivespresents qualityfeature based articlespostscontentwriting.

  24. Zackary Colfer says

    ReallyActuallyIn factTrulyGenuinely no matter ifwhen someone doesn’t understandknowbe aware of thenafter thatafterward its up to other userspeopleviewersvisitors that they will helpassist, so here it happensoccurstakes place.

  25. Wm Grieves says

    HelloHey thereHeyGood dayHowdyHi thereHello thereHi! Do you know if they make any plugins to protectsafeguard against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any suggestionsrecommendationstips?

  26. relógio digital de parede led says

    Ao dar um aperitivo, voz forte, ou tocar a mesa serve afin de activar o relógio electronic para
    acender a luz e projeção.

  27. Natosha Coolbeth says

    Thank youThanks for any otheranothersome otherevery other informative blogwebsiteweb sitesite. WhereThe place else may justmaycould I am gettingI get that kind oftype of infoinformation written in such a perfectan ideal waymethodmeansapproachmanner? I haveI’ve a projectventurechallengeundertakingmission that I amI’m simplyjust now runningoperatingworking on, and I haveI’ve been at theon the glancelook out for such informationinfo.

  28. Maragret Pinedo says

    NiceExcellentGreat blogweblog hereright here! AlsoAdditionally your websitesiteweb site a lotlotsso muchquite a bitrather a lotloads up fastvery fast! What hostweb host are you the use ofusingthe usage of? Can I am gettingI get your associateaffiliate linkhyperlink for youron yourin yourto your host? I desirewantwish my websitesiteweb site loaded up as fastquickly as yours lol

  29. Sean Toupin says

    HeyHowdyHi thereHeyaHey thereHiHello just wanted to give you a quickbrief heads up and let you know a few of the imagespictures aren’t loading correctlyproperly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsersinternet browsersweb browsers and both show the same resultsoutcome.

  30. Magen Kinkead says

    NowAt this timeAt this momentRight away I am goinggoing awayready to do my breakfast, afterlater thanoncewhenafterward having my breakfast coming againyet againover again to read moreadditionalfurtherother news.

  31. Isidro Diepenbrock says

    You reallyactually make it seem so easy with your presentation but I find this topicmatter to be reallyactually something whichthat I think I would never understand. It seems too complicatedcomplex and veryextremely broad for me. I amI’m looking forward for your next post, I willI’ll try to get the hang of it!

  32. tower clocks for sale says

    This beautiful structure with an Indian design of architecture
    attracts numerous tourists.

  33. Orval Campton says

    HiWhat’s upHi thereHello, everythingallthe whole thing is going wellfinesoundperfectlynicely here and ofcourse every one is sharing datainformationfacts, that’s reallyactuallyin facttrulygenuinely goodfineexcellent, keep up writing.

  34. Free plr courses says

    Okay so I have two blogs, one with blogger and one with wordpress, both have the same content. However, no one is visiting my blogger site, while people are visiting the wordpress one. How can I increase traffic on the blogger site?.

  35. Karon Peluso says

    GreatWonderfulFantasticMagnificentExcellent goods from you, man. I’veI have understand your stuff previous to and you’reyou are just tooextremely greatwonderfulfantasticmagnificentexcellent. I reallyactually like what you’veyou have acquired here, reallycertainly like what you’reyou are statingsaying and the way in which you say it. You make it entertainingenjoyable and you still take care ofcare for to keep it smartsensiblewise. I cantcan notcan’t wait to read far moremuch more from you. This is actuallyreally a terrificgreatwonderfultremendous websitesiteweb site.

  36. Nobuko Maull says

    Can IMay I justsimplysimply just say what a reliefcomfort to findto discoverto uncover someone whosomebody thatsomebody whoa person thatan individual whosomeone that actuallyreallytrulygenuinely knowsunderstands what they’rewhat they are talking aboutdiscussing on the interneton the webon the netonlineover the internet. You definitelyYou certainlyYou actually know how tounderstand how torealize how to bring an issuea problem to light and make it important. More peopleMore and more peopleA lot more people need tohave tomustshouldought toreally need to read thislook at thischeck this out and understand this side of theof your story. I can’t believeIt’s surprisingI was surprised thatI was surprised you’re notyou aren’tyou are not more popular because yousince yougiven that you definitelycertainlysurelymost certainly have thepossess the gift.

  37. Leslie Phair says

    No matter ifWhen some one searches for his requirednecessaryessentialvital thing, sothustherefore he/she wantsneedsdesireswishes to be available that in detail, sothustherefore that thing is maintained over here.

  38. Elden Nyenhuis says

    You reallyactually make it seemappear so easyreally easy with yourtogether with youralong with your presentation howeverbut I in findingfindto find this topicmatter to be reallyactually somethingone thing whichthat I thinkI feelI believe I wouldI mightI’d neverby no means understand. It kind of feelsIt sort of feelsIt seems too complicatedcomplex and veryextremely widebroadextensivelargevasthuge for me. I amI’m taking a looklookinghaving a look forwardahead for youron yourin yourto your nextsubsequent postsubmitpublishput up, I willI’ll try toattempt to get the hangholdgraspclingdangle of it!

  39. Corine Franze says

    I was recommendedsuggested this blogwebsiteweb site by my cousin. I amI’m not sure whether this post is written by him as no onenobody else know such detailed about my problemdifficultytrouble. You areYou’re amazingwonderfulincredible! Thanks!

  40. Kerry Longway says

    AwesomeVery goodSuperbWonderfulFantasticExcellentGreat sitewebsiteblog you have here but I was curiouswanting to knowcurious aboutwondering if you knew of any user discussion forumsmessage boardscommunity forumsdiscussion boardsforums that cover the same topics talked aboutdiscussed in this articlehere? I’d really lovereally like to be a part of grouponline communitycommunity where I can get advicefeed-backresponsesopinionscommentssuggestionsfeedback from other knowledgeableexperienced individualspeople that share the same interest. If you have any recommendationssuggestions, please let me know. Bless youThanks a lotKudosCheersMany thanksThank youAppreciate itThanks!

  41. Sidney Racer says

    NiceGoodFastidious repliesrespondanswersanswer backresponse in return of this questionquerydifficultyissuematter with solidfirmrealgenuine arguments and describingexplainingtelling everythingallthe whole thing regardingconcerningabouton the topic of that.

  42. Brant Arcadipane says

    AwesomeTremendousRemarkableAmazing thingsissues here. I’mI am very satisfiedgladhappy to peerto seeto look your articlepost. Thank youThanks so mucha lot and I’mI am taking a looklookinghaving a look forwardahead to touchcontact you. Will you pleasekindly drop me a maile-mail?

  43. Leda Bennice says

    Wow that was oddstrangeunusual. I just wrote an extremelyreallyveryincredibly long comment but after I clicked submit my comment didn’t show upappear. Grrrr… well I’m not writing all that over again. AnywaysRegardlessAnywayAnyhow, just wanted to say greatsuperbwonderfulfantasticexcellent blog!

  44. Hollis Sheinbein says

    SimplyJust want towish todesire to say your article is as astonishingamazingsurprisingastounding. The clearnessclarity in your post is simplyjust spectacularniceexcellentcoolgreat and i cancould assume you areyou’re an expert on this subject. WellFine with your permission allowlet me to grab your RSS feedfeed to keep up to dateupdated with forthcoming post. Thanks a million and please keep upcontinuecarry on the gratifyingrewardingenjoyable work.

  45. Fae Gottfried says

    SimplyJust want towish todesire to say your article is as astonishingamazingsurprisingastounding. The clearnessclarity in your post is simplyjust spectacularniceexcellentcoolgreat and i cancould assume you areyou’re an expert on this subject. WellFine with your permission allowlet me to grab your RSS feedfeed to keep up to dateupdated with forthcoming post. Thanks a million and please keep upcontinuecarry on the gratifyingrewardingenjoyable work.

  46. Gwendolyn Haye says

    I am reallyactuallyin facttrulygenuinely happypleasedgladdelighted to readglance at this blogweblogwebpagewebsiteweb site posts which containsconsists ofincludescarries lotsplentytons of usefulhelpfulvaluable datainformationfacts, thanks for providing suchthesethese kinds of datainformationstatistics.

  47. Florencio Loso says

    Hmm is anyone else experiencinghavingencountering problems with the imagespictures on this blog loading? I’m trying to figure outfind outdetermine if its a problem on my end or if it’s the blog. Any feedbackfeed-backresponsessuggestions would be greatly appreciated.

  48. Relogios de Ponto says

    Trata-se de alguma versão mais moderna perform relógio de
    ponto guide, que vem com alguma série de recursos pra garantir a segurança
    electronic precisão da marcação perform ponto.

Leave A Reply

Your email address will not be published.