En las vacaciones que están en la puerta.

69

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!

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