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        "rendered": "Lesiones por encima de la cabeza en deportes de verano"
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        "rendered": "<p><strong>Prevenci\u00f3n de lesiones por encima de la cabeza en deportes de verano<\/strong>&nbsp;<\/p>\n\n\n\n<p>Hay mucho que amar en el verano: d\u00edas m\u00e1s largos, parrilladas, piscinas abiertas... Despu\u00e9s de evitar las temperaturas m\u00e1s bajas del invierno y las alergias de la primavera, se siente bien estar al aire libre disfrutando del clima c\u00e1lido con familiares y amigos. Ya sea golf los fines de semana, tenis despu\u00e9s del trabajo o unirse a ligas de verano de b\u00e9isbol, pickleball o voleibol, puede quemar algunas calor\u00edas mientras socializa. Estos deportes conllevan un desgaste adicional de algunas articulaciones. Aqu\u00ed hay algunos consejos de nuestros expertos sobre c\u00f3mo evitar lesiones en los brazos para que pueda seguir preparando hamburguesas en la pr\u00f3xima barbacoa del vecindario.&nbsp;<\/p>\n\n\n\n<p><strong>3 \u00e1reas clave y consejos sobre c\u00f3mo evitar lesiones por encima de la cabeza<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Manguito rotador<\/strong> \u2013 El manguito rotador es un grupo de m\u00fasculos, tendones y ligamentos que conectan el hueso de la parte superior del brazo con el om\u00f3plato. Esta articulaci\u00f3n le permite mover el brazo en todas direcciones. Las lesiones m\u00e1s comunes en el manguito rotador son desgarros o distensiones en los m\u00fasculos y tendones. Estas lesiones pueden ocurrir por movimientos repetitivos (como lanzar un saque de b\u00e9isbol o de tenis y escucharlo) y levantar pesas por encima del nivel de la cabeza (incluidas las dominadas). &nbsp;\n<ul class=\"wp-block-list\">\n<li>Aseg\u00farate de calentar antes de jugar. Un estiramiento cruzado es un gran comienzo: extienda un brazo sobre su pecho y use el otro brazo para tirarlo suavemente hacia adentro sin bloquearlo; repita con el otro brazo.&nbsp;<\/li>\n\n\n\n<li>Si es posible, evite practicar este deporte varios d\u00edas para que su hombro descanse.&nbsp;<\/li>\n\n\n\n<li>\u00bfAtrapado en un escritorio la mayor parte de la semana? Mantenga una buena postura. Una mala postura, como encorvarse, puede ejercer una tensi\u00f3n innecesaria sobre los hombros.&nbsp;<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pecho<\/strong> \u2013 Los m\u00fasculos del pecho, espec\u00edficamente el pectoral mayor y menor, juegan un papel crucial en la movilidad de hombros y cuello. Estos m\u00fasculos son responsables de movimientos como la aducci\u00f3n del hombro, la aducci\u00f3n horizontal y la rotaci\u00f3n interna. Si los m\u00fasculos del pecho est\u00e1n tensos, pueden limitar el rango de movimiento de los hombros, lo que provoca hombros redondeados y una postura de la cabeza hacia adelante. Esto puede causar molestias, dolor y movilidad reducida en el cuello y los hombros.&nbsp;&nbsp;\n<ul class=\"wp-block-list\">\n<li>Los ejercicios regulares de estiramiento y fortalecimiento de los m\u00fasculos del pecho pueden ayudar a mantener un rango de movimiento equilibrado y saludable.&nbsp;<\/li>\n\n\n\n<li>Para estirar los m\u00fasculos del pecho, busque una puerta o la esquina de dos paredes similares a las de abajo.&nbsp;<\/li>\n\n\n\n<li>Coloque la mano, el antebrazo y el codo en la pared y avance lentamente hacia el estiramiento. Haga esto para ambos brazos 2 veces en cada lado mientras sostiene durante 20 segundos en cada serie.&nbsp;<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mu\u00f1eca<\/strong> \u2013 La mu\u00f1eca es una articulaci\u00f3n compleja con muchos huesos peque\u00f1os, lo que la hace vulnerable a lesiones. Los movimientos repetitivos o de torsi\u00f3n espec\u00edficamente pueden causar da\u00f1os; por ejemplo: los jugadores de tenis \u00e1vidos suelen sufrir el s\u00edndrome del t\u00fanel carpiano, una afecci\u00f3n causada por la compresi\u00f3n del nervio mediano del brazo que provoca entumecimiento y sensaci\u00f3n de hormigueo en los dedos.&nbsp;\n<ul class=\"wp-block-list\">\n<li>As\u00ed como una postura adecuada en el escritorio es importante para el hombro, la forma en que escribe en el teclado es fundamental para la salud de la mu\u00f1eca. No descanses los brazos y trata de mantener las mu\u00f1ecas planas mientras escribes.&nbsp;<\/li>\n\n\n\n<li>Calienta levantando un brazo con la palma hacia arriba. Con la otra mano, tire de la mano extendida hacia abajo, de modo que la palma quede hacia donde mira. Mant\u00e9n la posici\u00f3n durante diez segundos y repite con la otra mu\u00f1eca.&nbsp;<\/li>\n\n\n\n<li>Si no est\u00e1s en la cancha, toma una pelota de tenis y aprieta (s\u00ed, como una pelota antiestr\u00e9s). Mantenga durante diez segundos y luego descanse durante cinco segundos. Repita hasta diez veces. Esto ayudar\u00e1 a fortalecer la mu\u00f1eca y tambi\u00e9n puede ayudar a prevenir el s\u00edndrome del t\u00fanel carpiano.&nbsp;<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Otras cosas a considerar<\/strong> \u2013 El codo tambi\u00e9n es un lugar com\u00fan de tensi\u00f3n repetitiva, debido a su posici\u00f3n y funci\u00f3n. La mejor forma de prevenir lesiones en el codo es estirando y fortaleciendo los m\u00fasculos que lo sostienen. Tambi\u00e9n puedes invertir en una manga de compresi\u00f3n para el codo. Estos pueden ayudar a mejorar el flujo sangu\u00edneo y promover la curaci\u00f3n de lesiones en el codo, como el codo de tenista o golfista.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Estos son consejos generales para evitar lesiones por encima de la cabeza y mantenerse en el campo de golf, cancha de tenis, campo de b\u00e9isbol o cancha de voleibol. Si bien esperamos que conduzcan a un jonr\u00f3n o un hoyo en uno, programe una cita con uno de nuestros fisioterapeutas expertos para que pueda personalizar un plan seg\u00fan su historial, circunstancias y actividades.&nbsp;<\/p>",
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        "rendered": "<p>Prevenci\u00f3n de lesiones por encima de la cabeza en los deportes de verano Hay mucho que amar del verano: d\u00edas m\u00e1s largos, parrilladas, piscinas abiertas... Despu\u00e9s de evitar la parte inferior [\u2026]<\/p>",
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